The hidden power of catching those zz’s
Health - what do most people think when you say ‘what is health’? I would say: nutrition, exercise, mental health, hormone balance, recovery, productivity. These are true, but did you know underpinning ALL of these things sits one biological process which holds all of this together, the most underrated health hack…..sleep.
It feels slightly odd to think of something being so important, yet it feels like the body just ’switching off’ overnight. The truth is your body does so much more than this whilst you’re lying there catching your zzzz’s:
Regulating hormones - hello peri menopausal ladies
Repairing tissue
Consolidating memories - did you know that a tired brain remembers negative experiences and forgets positive ones?!
Recalibrating the nervous system
Supporting immune function
Processing emotions
Restoring energy balance
During deep sleep, the glymphatic system becomes more active, helping clear metabolic waste products from the brain. Our immune system is hard at work at night recharging, repairing, and clearing away damaged DNA and cells. Some researchers describe sleep as nightly ‘maintenance’ for your nervous system. This all makes sense when you think how you feel after an awful nights sleep, sluggish, brain fog, craving sugary foods, emotionally reactive, less resilient.
I mentioned the nervous system and the HPA Axis (hypothalamic - pituitary - axis) is one of the most important systems affected. Constant lack of sleep (Netflix I’m looking at you!) causes the system to become harder to regulate, cortisol patterns become more erratic, nervous system stays more activated and the body struggles to shift into recovery mode.
‘A single night of bad sleep increases cortisol levels by more than 100%. By the next evening, cortisol is still 37 - 45% higher.’
Pairing this with a peri menopause state where progesterone declines and cortisol sensitivity often increases can leave women feeling wired, exhausted and emotionally depleted.
Our modern life is not conducive to sleep: artificial light, constant notifications, late night scrolling, stress, work pressure, mental overload. The nervous system spends most of the day stimulated, so it's not surprising sleep can be a while coming once your head hits the pillow. The nervous system will allow sleep once it feels safe enough to downshift.
A few tips to help you sleep:
Morning daylight exposure (circadian rhythm) (no sunglasses!!!)
Limiting bright light late at night
Last caffeine drink at midday
Regular movement
Good nutrition
Consistent sleep/wake times - the body loves loves routine
Managing stress load
So really this is just a little note to say, when you’re putting effort into nutrition, mindfulness, stress management, exercise don’t forget sleep is just as important. Go to the ‘in bed by 9pm’ party, stick to a consistent bedtime, come away from the phones in the evening. Let's get away from ‘I can push through being tired’ and get to long term resilience, your 70 year old self will thank you.
Lucie x
‘A well-rested- body is one thing, but a well-rested brain, that’s the gold standard when it comes to slowing brain ageing. I simply cannot overstate the importance of consistent, high-quality sleep for healthy cognitive function, particularly over the long haul.’
Dr Frank Lipman
