Unlocking Restorative Sleep: Why Better Sleep Is Vital for Health & Performance

Irritability, heightened cravings, flu and other illnesses, and weight gain can all be unwanted consequences of sleep deprivation. But have you ever asked yourself, “Am I hungry, or just sleep-deprived?”  

Ghrelin, the hormone responsible for hunger, surges when we’re exhausted, often masking sleep as hunger and leading us to snack when what we truly need is rest. Recognizing the body’s craving for sleep will put you to bed as opposed to binging and possibly regretting the submission to a hormone whose capacity to discern sleep from hunger is left to its recipient. So, the next time you’re reaching for a late-night snack, pause to examine: is your body actually craving sleep? 

Our bodies send us all kinds of signals when we are in flux, we just have to listen. And so, those late nights dedicated to cramming more information, binge watching a new special, scrolling through countless TikToks, and socializing with friends must be balanced with additional sleep the following morning, or recovered sleep the next evening. Know thyself. Listen to your body. Examine your circumstances. And rest. 

The role of sleep in healing & health 

We have all been bombarded with rhetoric science of sleep and deprivation’s consequences: weakening of the immune system, obesity, irritability, hormonal disruptions. Sleep is the time for the body to repair itself. Sleep allows us to activate our memory, our creativity, our dream state.  

Sadly, sedatives which many of us have reached for, and are often even prescribed, are poor alternatives and options. Passing out after an evening of drinking does not restore sleep. Alcohol prevents us from reaching REM and deep REM sleep—the phases where healing happens—so we often wake up feeling just as depleted as if we hadn’t slept at all. We might then ‘medicate’ with stimulants like caffeine and sugar which only serve to deplete us further. The antidote to sleep deprivation must be sleep restoration.  

Biometric devices like the Oura Ring can help you tune into these sleep needs by measuring your sleep quality, duration, and readiness. These devices offer real-time insights that reveal how aligned your habits are with your body’s natural rhythms, helping you make informed decisions that benefit your long-term health. 

Setting an example of imperative sleep is essential for building habits in those around us, especially our children—it is laying the groundwork of good habits. Demanding precious rest of ourselves shows those in our wake that sleep is as critical to our “daily diet” as nutrition and exercise. 

Therapeutic support for those affected by sleep deprivation 

Those tortured by sleep deprivation would do well to see a therapist well versed in Cognitive Behavioral Therapy for Insomnia (CBT-I). Understanding the pitfalls of sleep and any fears that inhibit one’s ability to achieve sound sleep is essential in the care of such an individual. 

I had a patient who was a veteran of Desert Storm. Left to patrol for 36 hours, he was fed Adderall as a stimulant for his forced vigilance. He became reliant. And he would come to use it to avoid the PTSD that found him in his nightmares. Behavioral therapy would be the only option to redress his fear and to acknowledge his dependence.  

Why you feel tired after 8 hours of sleep 

Even after a full night’s sleep, you may still wake feeling drained. Often, hidden conditions are quietly at work, affecting the quality of your rest. 

One of which that must be considered when restorative sleep is not achieved is sleep apnea. Awakening with dry mouth, headache, episodes of choking, snoring, and fear of sleeping due to such episodes must conjure apnea as a condition. Hypertension can also be a symptom of sleep apnea. Because sleep plays such a major role in your overall wellbeing, sleep duration and restorative sleep should be part of a regular conversation with your physician. 

At Joyn Health, we take a proactive approach to conversations about healthspan and well-being, recognizing the impact of sleep on all aspects of health. Our Biometric Dashboard, compatible with devices like the Apple Watch, Oura Ring, and Fitbit, provides actionable insights into your sleep health. Together, you and your physician can pinpoint targeted adjustments for optimal health and performance. 

Stress as a provocation for sleep deficiency is not acceptable even as it may be the norm for many. Attenuated life expectancy due to stress cannot be acceptable to the individual or their practitioner. The connotation in such a scenario is that the individual is not as important as the occupation or the preoccupation. Deadlines can be stressful, but they can be anticipated as well. Planning, setting sleep schedules, and treating them as non-negotiable parts of our routine protect both our mental and physical health. 

If exercise is on your daily agenda, so too must sleep be part of your recommended daily allowance. While we would prefer to support 7-9 hours of sleep for adults to optimize health, we can accept 5-6 hours during moments of duress so long as there is understanding of the preference for more if we are to avoid the consequences of deprivation.  

9 mindful changes to improve your sleep 

Perhaps your mind is racing with thoughts of tomorrow’s presentation, refusing to quiet. Or perhaps you exercised before bed, leaving your body too restless to settle. Whatever the cause of your sleeplessness, mindful shifts to your nighttime routine and sleep environment can enhance both the quality and duration of your rest. 

Consider these adjustments:  

Follow your body’s natural cues. Determine if exercise fatigues you and facilitates sleep or excites you and enlivens you. Change your workout routine to accommodate your body’s response.  

Soothe your body and mind. A warm bath before bed may soothe your senses and improve sleep.  

Practice meditation and breathing exercises. Try inhaling for four seconds, holding for four seconds, exhaling and holding again for the same time frame. Or finding the length of hold that is optimal for you. This exercise lowers the pulse, counteracts cortisol, and promotes calm and hence sleep.  

Eliminate blue light exposure. Reducing exposure to screens: computers, smart phones, and television.  

Create an optimal sleep environment. Keep the room temp at or below 67 degrees F.  

Journal for mental clarity. Eliminate the clutter or to do lists that you may be rehearsing in your brain space and place it in writing.  

Avoid sugar and caffeine. Reach for walnuts which are sleep inducing, a warm cup of stimulant free tea, or a slice of apple.  

Avoid alcohol. The notion that its sedative property is a welcome sleep agent is false. It inhibits restorative sleep and prevents immune health and cellular recovery.  

Listen to your body’s urges. When the impulse to sleep overcomes you, cash it in. Go to bed. Tomorrow is a new day. Today deserves rest. 

Remember, nurturing restful sleep is a gift to yourself—a quiet foundation that strengthens each day to come.