Why Sleep Is Important: Nine ways to boost your nightly rest
- Anthony Bennett
- 5 days ago
- 5 min read
WHY SLEEP IS IMPORTANT
“The best bridge between despair and hope is a good night’s sleep," a simple yet unexpected answer to many of our daily challenges, according to Dr. Matthew Walker in his book Why We Sleep: Unlocking the Power of Sleep and Dreams. (Walker, 2017) Dr. Walker is a professor of neuroscience and psychology at UC Berkeley who has published over a hundred scientific studies with a primary focus on the importance of sleep and why we need it.
He demonstrates how sleep is one of nature's most interesting and vital functions to survival that has been subtly put on the back burner of our priorities. Some mistakenly believe they can put off sleep today and make up for it tomorrow by sleeping in longer despite the disastrous effects sleep deprivation inflicts on all facets of our health for days at a time (Shah, 2025).
Dr. Walker summarizes how this problem has taken place, saying, “Humans are not sleeping the way nature intended. The number of sleep bouts, the duration of sleep, and when sleep occurs have all been comprehensively distorted by modernity.” Concerning sleep, modernity refers to recent cultural shifts in technology, the consumption of caffeine and alcohol, early work and school days, and even our thermostat; all these are regular factors of a post-industrial age that contribute to sleep problems aside from medical sleep disorders.
The Cost of Bad Sleep
Low energy, lack of concentration, and drowsiness are usually the obvious, subjectively felt effects of sleep deprivation, but the damage runs deeper than that. One meta-analysis study demonstrated that short sleep has a strong correlation with a 45% increased risk of coronary heart disease (Cappuccio, 2011).
Furthermore, sleep disturbances are often highly correlated with mental illness, including depression, anxiety, bipolar disorder, and substance use disorders. Many people attempt to remedy their sleep problems by using sleeping pills or taking sedative substances like alcohol and marijuana, but these solutions often exacerbate the issue rather than solve it.
Aside from the notorious negative effects alcohol has on the brain and body, its sedative effect disrupts sleep and prevents essential processes for us to have healthy sleep. Being sedated is not the same as being asleep, and the consequences of this are born out of the low sleep quality that alcohol and marijuana often cause. There is much more to be discussed around the subject of sleep deprivation and its negative effects, but these are some of the notable findings.
Why Good Sleep Matters
It is little wonder why Dr. Walker describes sleep as more than an important pillar of good health alongside diet and exercise. ". . . [sleep] is the foundation on which the other two health bastions sit," he asserts. Despite how easily felt and observed sleep deprivation is on an individual level, the extent of its negative implications may be surprising to some and leave one to wonder what healthy sleep looks like and how it is achieved.
Many people often reference the common fact of needing at least eight hours of sleep per night, and while that can be helpful conventional wisdom, our "sleep needs" are much more individualized and complex than sleep quantity. Getting seven to nine hours of sleep is important, but sleep quality is just as integral to our health as the number of hours we sleep, and this means understanding ways to not only induce sleep but to remain asleep as well.
Nine Ways To Boost Your Nightly Rest
If you are having sleep problems, much like the other third of adults, what things can you do to help improve your sleep? Here are nine tips for healthy sleep that may be helpful to you:
Sleep Schedule. Our brains are all about rhythms and patterns, and that includes sleep, too. Try going to bed at the same time every night and waking up at the same time as well. This is one of the more essential tips for good sleep.
Exercise. Most people understand exercise is good for our health overall, but it is also healthy for good sleep. Exercising for thirty minutes most days of the week is sufficient, as long as it is not within two to three hours of sleep.
Avoid caffeine and nicotine. Caffeine and nicotine are stimulants that often disrupt healthy sleep, and it is recommended to avoid these substances at least eight hours before sleeping.
Avoid alcohol. Consuming alcoholic beverages before bed negatively affects essential functions of sleep, specifically REM stages of sleep, and it is best to have them earlier in the day.
Avoid large amounts of food and drink before bed. Eating a large meal before bed can cause indigestion, and drinking too much fluid can interrupt sleep due to needing to urinate.
Try not to nap late in the day. Naps can sometimes make up for lost sleep, but sleeping too late in the day can cause difficulties falling asleep at night.
Relax before going to bed. High-energy activities before going to bed can make it harder to fall asleep. Low-key activities like reading or listening to music can help you relax before going to sleep.
Keep your room dark, cool, and gadget-free. Light exposure can disrupt the neural signals that induce sleep, such as the blue light from smartphones. Our body temperature decreases when we sleep, but warmer temperatures can prevent this and reduce sleep quality. Try limiting your screen time before bed and keep temperatures in your room low, usually within the range of 60-68 degrees Fahrenheit.
Don't lie in bed awake. Trouble falling asleep when you are in bed usually means you need more time to relax, especially if you're feeling anxious. Do a relaxing activity for twenty minutes, or until you feel sleepy, and then attempt to go back to bed.
I’ve Tried, But My Sleep Is Not Getting Better
If you think your sleep problems are more severe than what these tips can help you with or have found them unhelpful, you may benefit from professional assistance. Consider contacting your primary care doctor to discuss your health complications and potential treatment options, especially if you are taking any medications.
If you suspect your sleep problems are related to a mental health issue, we can help you identify potential psychological problems and explore solutions for improving your sleep. Providers at Inland Insight are happy to help improve your health. Contact us via our website, www.inlandinsight.com, or call us at 509-359-8807 to take the next steps toward improving your sleep.
References
Cappuccio, F. P., Cooper, D., D'Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484-1492. https://doi.org/10.1093/eurheartj/ehr007
Shah, A. S., Pant, M. R., & Pullinger, S. A. (2025). Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review. American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276251346752
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
