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Why Sleep Matters

Sleep is one of the most important aspects of physical and mental health, yet it is one of the aspects of health and wellness that is first neglected even when it helps to support the brain, heart, immune system, metabolism, hormones, memory and our energy and mood during the day. Sleep is vital yet overlooked.

During sleep, the brain activates the glymphatic system, which help to clear metabolic waste. This helps with memory consolidation, allowing the brain to gain and retain new information and connect it to already existing information.

Sleep also influences hormones such as leptin and ghrelin which are involved with hunger and appetite. Have you ever pulled an “all nighter”. Did you notice how much more hungry you were and the urge to constantly snack? When sleep is continually interrupted, it can become increasingly difficult to regulate appetite which can contribute to overeating and weight gain.

Sleep also benefits the cardiovascular system by giving it time to recover. Blood pressure usually decreases during sleep which in turn reduces the workload placed on the heart. Chronic and poor sleep is associated with high blood pressure, cardiovascular disease as well as impaired immune function, weight gain (as mentioned earlier) and poor cognitive function.

How Much Sleep Do You Need?

The general guideline for healthy adults is to aim for 7-9 hours of sleep each night.

Of course, life can get in the way sometimes and while the occasional poor night’s sleep is okay, regular sleep of less than 7 hours can result in decreased daytime performance and increased long term health risks. On the other hand, constantly sleeping more than 9 hours per night may also be associated with negative health outcomes for some people. Keep in mind that sleep is highly personal and varies from person to person.

The main goal is to get enough consistent, high quality sleep that makes you wake up feeling fresh and reenergized, not solely spending more time in bed. The actual sleep matters most.

Why Sleep Consistency Matters

Maintaining a regular sleep schedule is one of the most important habits to support the body’s internal clock.

You can help support your internal clock by going to bed and waking up at roughly the same time each day, including the weekends. Having an inconsistent sleep/wake routine can disrupt circadian rhythms and make it harder to fall asleep, make it harder to wake up leaving you feeling groggy and impair daytime energy.

Consistently waking up at the same time each day is particularly useful as it gives your brain a reliable signal that the day has started.

Morning Sunlight and Exercise

The habits that support good sleep begin in the morning.

Morning sunlight

Natural sunlight in the morning helps to sync your circadian rhythm which controls alertness, sleepiness and melatonin production.

Aim for 20-30 minutes of morning sunlight before 10am or after 3pm whereas sunlight between 10-3 is best for vitamin D production. Morning sunlight signals to your brain that the day has started and can help you to fall asleep earlier later in the evening.

Research also suggests that greater morning light exposure is associated with an earlier sleep midpoint and over better sleep quality.

Regular exercise

Physical activity can improve sleep quality and increase the amount of deep sleep you get.

Aim for approximately 150 minutes of moderate intensity activity per week of 75 minutes of intense activity. A single bout of 30 minute moderate intensity activity can help to improve sleep the same night.

Check out this link on The Minimum Effective Workout Plan for Maintaining Muscle as You Age – SiPhox Health.

Exercise should help support sleep and sleep should help to support exercise and recovery. Avoid sacrificing sleep to fit in a workout.

Sleep Hygiene and Evening Habits

Sleep hygiene refers to the habits and environment that prepares your body for quality, restful sleep.

Make sure your bedroom is:

  • Cool
  • Dark
  • Quiet
  • Comfortable

Use a pillow and mattress that are right for you. Blackout curtains, earplugs and a white noise machine can also help to create a more restful sleep environment. Consider going around and taping up any light that may be emitting from power outlets and charging devices.

Try reserving the bed for sleep and intimacy only and avoid using the bed as a space for working, studying, eating, watching T.V. and scrolling on your phone. This can help strengthen the association between going to bed and falling asleep.

Screens

Phones, tablets, televisions and all of the other light emitting devices around can suppress melatonin and increase awakeness near to bedtime.

Try to turn off and avoid screens 30-60 minutes before bed. This is also a good time to start dimming the light around the house.

Caffeine

Caffeine blocks adenosine receptors which is one of the signals that helps your body feel sleepy. Try to avoid caffeine after midday (2pm) when possible. The half life of caffeine is around 8 hours meaning that 8 hours after caffeine consumption, half will still be circulating in your system.

Alcohol

Alcohol may initially make you feel drowsy, but it can disrupt the second half of the night. It may reduce REM sleep, increase awakenings, and leave you feeling less refreshed the next morning.

Avoid relying on alcohol as a sleep aid and avoid alcohol 4 hours before time. This would mean the last call is at 7pm for an 11pm bedtime.

Evening meals

Avoid large, heavy, or unhealthy meals approximately 2 hours before bedtime. Eating too much too close to bedtime may cause digestive discomfort, or acid reflux, making it harder to stay and fall asleep.

Stress Management and Bedtime Journaling

A racing mind is a common reason people struggle to fall asleep. Relaxation practices can help shift the body away from a high-alert “fight or flight” state and toward a calmer resting state.

Helpful options include:

  • Mindfulness meditation
  • Slow breathing
  • Progressive muscle relaxation
  • Mindful walking in nature
  • Bedtime journaling

Progressive muscle relaxation

Progressive muscle relaxation involves gently tensing and then releasing different muscle groups.

Tense each muscle group for approximately 5–10 seconds, then slowly release it while focusing on the feeling of relaxation. Work gradually through the feet, legs, hips, abdomen, shoulders, face, and hands.

Avoid tensing the muscles to the point of pain.

The five-minute to-do list

If unfinished tasks keep running through your mind, spend five minutes before bed writing a specific to-do list for the next day or coming days.

Writing future tasks down may help “off-load” them from your mind so you do not have to keep mentally rehearsing them.

Be specific. Instead of writing “work on project,” list the individual actions you need to complete. Journaling about completed tasks may not provide the same sleep-onset benefit.

Nature walking

A mindful nature walk may also improve mood and sleep difficulties. One studied approach used approximately 35 minutes of mindful walking, with attention directed toward the surroundings and present moment.

Supplements That May Support Sleep

Behavioral changes should remain the foundation of a sleep-improvement plan. Supplements may provide additional support, but they should not replace a consistent sleep schedule, morning light, exercise, stress management, or a supportive bedroom environment.

Magnesium Bisglycinate

Magnesium supports nervous system function and relaxation.

A study using 250 mg of elemental magnesium daily for four weeks found a modest improvement in insomnia severity.

The evidence remains limited and mixed. Benefits may be greater in people with low dietary magnesium intake.

Holy Basil

Holy basil, also called tulsi, is an herb that has been studied for stress and sleep support.

A standardized extract taken at 250 mg daily for eight weeks was associated with reduced perceived stress and improved subjective sleep quality.

The supplement was well tolerated in the study, but individual responses may vary.

L-Theanine

L-theanine is an amino acid naturally found in tea.

Research suggests it may support:

  • Sleep quality
  • Daytime function
  • Sleep onset

However, the evidence is mixed because many studies combine L-theanine with other ingredients, making it difficult to determine its independent effect.

Speak with a healthcare professional before using supplements if you take medications, have a chronic health condition, are pregnant, or are breastfeeding.

What to Track

Tracking a few simple measures can help you understand whether your sleep routine is working.

Sleep duration

The total amount of time you spend asleep.

Aim for 7–9 hours per night.

Sleep latency

The amount of time it takes to fall asleep after going to bed.

A sleep latency of less than 30 minutes is a useful general target.

Sleep efficiency

The percentage of your time in bed that you are actually asleep.

A sleep efficiency above 85% is a useful general target.

Daytime energy

Pay attention to your alertness, focus, mood, and sleepiness during the day. How you feel and function can be just as important as the numbers recorded by a device.

A sleep diary, app, or wearable may help you monitor trends. Wearable devices are useful for patterns but may not measure total sleep time or sleep stages with clinical accuracy.

When to Seek Professional Help

General sleep habits may not be enough when an underlying sleep disorder is present.

Speak with a healthcare professional if you experience:

  • Persistent difficulty falling or staying asleep
  • Excessive daytime sleepiness
  • Loud or chronic snoring
  • Gasping or choking during sleep
  • Frequent nighttime awakenings
  • Sleep problems that interfere with work, driving, safety, or daily functioning
  • Feeling unrefreshed despite spending enough time in bed

Snoring, gasping, and choking may be signs of obstructive sleep apnea. Persistent insomnia may also require targeted clinical treatment rather than sleep hygiene alone.

Simple Daily Sleep Plan

Morning
  • Wake up at approximately the same time every day
  • Get 20–30 minutes of natural light before 10 a.m.
During the day
  • Exercise regularly
  • Aim for approximately 150 minutes of moderate aerobic activity per week
  • Stop caffeine around midday
Evening
  • Finish large meals at least two hours before bed
  • Limit alcohol
  • Keep the bedroom dark, cool, quiet, and comfortable
Thirty minutes before bed
  • Turn off screens
  • Dim the lights
  • Use breathing, mindfulness, or progressive muscle relaxation
At bedtime
  • Spend five minutes writing a specific to-do list for the next day
  • Aim for 7–9 hours of sleep
  • Maintain the same wake-up time on weekdays and weekends

Summary / Key Takeaways

Improving sleep usually starts with consistent daily habits rather than a single supplement or quick fix.

✓ Sleep duration: Aim for 7–9 hours each night
✓ Consistency: Keep a regular bedtime and wake-up time
✓ Morning light: Get 20–30 minutes of sunlight before 10 a.m.
✓ Exercise: Work toward 150 minutes of moderate activity each week
✓ Sleep environment: Keep the bedroom dark, cool, quiet, and comfortable
✓ Evening habits: Reduce late caffeine, alcohol, screens, and heavy meals
✓ Mental relaxation: Use mindfulness, progressive muscle relaxation, or a five-minute to-do list
✓ Supplements: Consider magnesium, holy basil, or L-theanine only as additions to healthy sleep habits

Bottom line: Better sleep is built through consistency. Start with one or two manageable changes, practice them daily, and gradually add more habits as they become part of your routine.

Book a call with one of our health coaches today to learn more about improving your sleep and building a routine that supports your long-term health.