On the Importance of Sleep: Instructions for the Care of Joyful Humans
Instructions for the Care of Joyful Humans: On the importance of Sleep
There is a quiet truth about being human that modern life often forgets: we are not machines. We are living systems that repair, regulate, and restore themselves each night through sleep.
For adults, the body functions best with seven to nine hours of sleep per night. This is not indulgence. It is biological maintenance. During sleep the brain organizes memories, the immune system recalibrates, hormones reset, and the body repairs the small stresses of the day.
When sleep becomes fragmented, the effects ripple through nearly every system in the body.
One key player is cortisol, the body’s primary stress hormone. Cortisol normally rises in the early morning to help us wake up. But when sleep is poor or stress is high, cortisol can become elevated overnight, placing the body in a mild stress response when it should be resting.
This can lead to several common problems.
Many people, especially women in their forties and early fifties, begin waking around two or three in the morning. These awakenings are often blamed on hot flashes, but they are frequently related to hormonal shifts in perimenopause that cause the morning cortisol rise to occur earlier. The result is sudden wakefulness with a busy mind despite a tired body.
Cortisol also raises blood sugar to prepare the body for activity. When this happens during the night, it can worsen insulin resistance, weight gain, and prediabetes over time.
Sleep and anxiety are closely linked. Stress raises nighttime cortisol, which disrupts sleep. Poor sleep then raises cortisol the next night, creating a powerful cycle.
The good news is that the body responds beautifully to gentle structure.
A cool, dark bedroom, white noise if needed, and stopping screens and late night snacks about two hours before bed can help the brain wind down. Limiting evening alcohol also improves sleep quality.
Reserve the bed for sleep and intimacy so the brain associates it with rest. And during the day, seek sunlight. Morning or midday light helps set the brain’s internal clock. Something as simple as coffee on the porch or a short walk outside can help anchor healthy sleep.
Sleep is not wasted time. It is one of the most powerful forms of care we can give ourselves.
Joyful humans, after all, require rest.
If you are struggling with sleep, please reach out so we can work together to improve your rest, your health, and your Joy.
Dr. Mount
www.DeservingOfJoy.com