Why Sleep Is the Most Underrated Health Habit You Have
Most people think of sleep as just “resting” — a way to avoid feeling tired the next day. But sleep is so much more than that. It’s an active, highly organised process during which your body and brain carry out essential repairs, recalibrations, and clean-ups that keep you alive, well, and functioning at your best.
Poor sleep doesn’t just make you groggy — it can set the stage for chronic illness, from heart disease to dementia.
What Happens While We Sleep
When you’re asleep, your body is busy:
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Brain detox & memory consolidation – During deep sleep, the glymphatic system clears waste products, including beta-amyloid, which is linked to Alzheimer’s disease (Xie et al., 2013). Sleep also helps consolidate learning and memories.
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Hormone regulation – Sleep influences key hormones like insulin, cortisol, leptin, and ghrelin, which control blood sugar, stress, and appetite (Taheri et al., 2004).
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Immune system support – Sleep strengthens immune defence and helps fight infection (Bryant et al., 2004).
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Tissue repair & growth – Growth hormone, essential for muscle repair and recovery, is secreted during deep sleep (Van Cauter et al., 2000).
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Emotional regulation – REM sleep supports mood stability and resilience to stress (Walker & van der Helm, 2009).
The Health Risks of Poor Sleep
Chronic sleep deprivation is linked to:
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Increased risk of cardiovascular disease (Cappuccio et al., 2011)
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Impaired blood sugar control and type 2 diabetes (Spiegel et al., 1999)
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Hormonal imbalances leading to weight gain
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Increased inflammation
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Impaired brain function, memory loss, and increased dementia risk (Yaffe et al., 2014)
Why Modern Life Is Messing with Our Sleep
Several factors in today’s world make quality sleep harder to get:
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Blue light exposure from screens suppresses melatonin production.
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Irregular schedules disrupt circadian rhythms.
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Chronic stress keeps cortisol high at night.
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Late caffeine and alcohol use interfere with deep and REM sleep.
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Noise and light pollution disturb sleep cycles.
Sleep Hygiene: Setting the Stage for Restorative Sleep
Good “sleep hygiene” means creating habits and an environment that support natural, deep sleep:
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Keep a consistent sleep and wake time, even on weekends.
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Limit screen time 1–2 hours before bed — or use blue-light filters.
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Make your bedroom cool, dark, and quiet.
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Avoid heavy meals, caffeine, and alcohol close to bedtime.
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Build a pre-sleep wind-down routine (stretching, reading, meditation).
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Get morning daylight exposure to reset your body clock.
Supplements That Can Help
Supplements can be helpful, but should be matched to your individual needs:
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Magnesium glycinate or citrate – Supports relaxation and muscle release.
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L-theanine – Calms the mind without sedation.
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Melatonin – Helps reset circadian rhythm (short-term use, ideally under guidance).
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Valerian root, passionflower, or chamomile – Herbal options for promoting relaxation.
The Takeaway
Sleep isn’t a luxury — it’s the foundation of health. It’s when your brain clears toxins, your body repairs itself, your immune system recharges, and your hormones rebalance.
If you’re struggling with sleep, don’t ignore it. Addressing the cause now can prevent far bigger health problems later.
💬 At Bayshore Naturopathic Clinic, we take sleep seriously. We can assess underlying causes of poor sleep — from nutrient deficiencies and stress to hormone imbalances — and create a personalised plan to restore deep, restorative rest.
📅 Book your consultation today and wake up to better health.
