Posted on by Melodee Glassford

Sleep – It’s Not Overrated

Let’s start off with a question. Or two. Hhmm or three.

What do you know about sleep?

How important do you think it is?

Who knows what circadian rhythm is?

I am sure those questions hit each of you in a different place. Some of you might have barely even thought about sleep and why it might be important and some of you are very aware of it’s daily necessity.

Finding the best sleep routine can be frustrating because it might take you quite a while to figure that out. I am not going to drone on and on in detail about sleep here. This post is really more designed to give you some basic info and to get you thinking about some things. Maybe give you some ideas in what to take a look at if you are struggling with your sleep.

I am no expert that’s for sure, but I realized while I was in high school just how critical sleep and high quality sleep was for me. It’s the foundation for basically all of your health and mine.

Do you know what the best part about sleep is? It’s free. Well maybe that’s not the BEST part but it’s definitely something pretty great about it. You don’t need to buy it, or order it online and you won’t run out of stock of it.

There are some critical places to start with like a comfortable bed. But there is oh so much more to it.

Sleep is important for when you are sick and your body and immune system are fighting something. Sleep allows your body to put so much more of it’s focus on fighting and healing what’s going on inside of you. If you are awake, your body has to split it’s focus and work on so many more things.

We can so often view sleeping or resting as being lazy or something else negative. However it can be the key to allow your body to join forces and put so much more effort into health and healing and daily maintenance needed.

Disney’s movie “Inside Out” is a movie about emotions but it portrayed how the brain handled memories and sorting of the daily experiences during sleep. It was done so well and I learned a lot. I recommend checking it out.

Yes I can hear you saying, “ugh Melodee, I don’t watch cartoons.” That’s ok, just know that you are missing out on a really great movie! Your loss!

Since I didn’t want to bore you with long explanations about why sleep is so great I thought I would at least give it to you in point form. I’m a big fan of points so here you go! Hope you are able to learn one or two new things about sleep and maybe find a way to get some more solid zzz’s each night.

1. What Is Sleep (Basic Overview)

  • Sleep is a biological process where the brain and body repair, reset, and regulate
  • Occurs in cycles (about 90 minutes each)
  • Includes non-REM sleep (light → deep) and REM sleep
  • Most adults need 7–9 hours per night
  • Quality matters as much as quantity

2. Circadian Rhythm (Your Internal Clock)

  • A 24-hour internal timing system regulated by the brain
  • Primarily controlled by light exposure
  • Influences:
    • Sleep and wake timing
    • Body temperature
    • Hormones (melatonin, cortisol)
    • Energy and focus
  • Disrupted by:
    • Irregular sleep schedules
    • Screens at night
    • Shift work
    • Jet lag

Key hormone

  • Melatonin rises in the evening (darkness)
  • Cortisol rises in the morning (wakefulness)

3. Why Sleep Is Important (What Happens in the Body)

Brain

  • Memory consolidation
  • Emotional regulation
  • Learning and creativity
  • Toxin removal (glymphatic system)

Hormones & Metabolism

  • Regulates insulin sensitivity
  • Balances hunger hormones (ghrelin & leptin)
  • Supports thyroid and adrenal function

Immune System

  • Increases infection resistance
  • Reduces inflammation
  • Supports healing and recovery

Heart & Nervous System

  • Lowers blood pressure
  • Supports heart rhythm
  • Improves stress resilience

4. What Happens If Sleep Is Poor

  • Reduced focus and reaction time
  • Increased anxiety and low mood
  • Blood sugar instability
  • Weakened immune response
  • Higher risk of burnout and chronic disease

5. Best Ways to Fall Asleep (Foundational Habits)

  • Go to bed and wake up at the same time daily
  • Get morning sunlight within 30–60 minutes of waking
  • Dim lights 2–3 hours before bed
  • Keep the bedroom:
    • Dark
    • Cool (18–20°C / 65–68°F)
    • Quiet
  • Stop screens 60–90 minutes before sleep

6. Top 10 Tips for Better Sleep

  1. Wake up at the same time every day
  2. Get natural light early in the day
  3. Avoid caffeine after early afternoon
  4. Eat dinner at least 2–3 hours before bed
  5. Create a calming pre-sleep routine
  6. Keep your bedroom cool and dark
  7. Limit alcohol (disrupts REM sleep)
  8. Reduce evening screen exposure
  9. Use slow breathing or relaxation techniques
  10. If you can’t sleep, get up briefly and reset

7. What Is Most Important for Sleep (Summary)

  • Consistency beats perfection
  • Light exposure controls your sleep clock
  • Darkness at night matters as much as light in the morning
  • Calm the nervous system before bed
  • Sleep is not passive, it is active repair

Comment below with your thoughts about this or anything else. I would really like to hear your thoughts or your questions. Shoot me a personal message through the contact form on the site. I would love it if you like this enough to share it with others. Please SUBSCRIBE in the box above, it helps you know more of what’s going on.

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