Sleep

4. Sleep

Why it’s fourth:

Sleep is essential for nervous system maintenance, cognitive function, and overall health.

While not as immediately critical as oxygen or water, prolonged sleep deprivation impairs brain function, immune response, and metabolic regulation, eventually becoming life-threatening.

Everyday Language

Sleep is like hitting the reset button for your body and brain. It’s when your brain cleans up, sorts memories, and keeps your nervous system running smoothly, like a computer getting a software update.

Sleep also helps you think clearly, stay healthy, and keep your energy up.

If you don’t get enough sleep for a long time, it’s like running your phone battery to zero—your brain gets foggy, your immune system weakens, and your body struggles to balance things like blood sugar.

Skipping sleep too often can even become dangerous, making you feel sick or worn out.

Getting good sleep is like giving your body a big hug to stay strong and happy!

Sleep and Circadian Rhythms

Your circadian rhythm is like your body’s internal clock that tells you when to sleep, wake up, and do other things, like eat or feel energized. It’s like a daily schedule your brain follows, synced with the sun—get sleepy at night, wake up in the morning.

If you mess up your circadian rhythm (like staying up late or staring at screens), it’s like throwing off your phone’s clock—your body gets confused, making you feel tired, grumpy, or out of whack.

Hours of sleep matter because your body needs enough time to do its “nightly cleanup.”

Most adults need 7–9 hours to let the brain rest, repair, and recharge, like charging a battery. Too little sleep (like 4–5 hours) is like only half-charging your phone—it might work, but it’ll run out fast, leaving you foggy, moody, or even sick over time. Sticking to a regular bedtime (like 10 PM–6 AM) keeps your clock happy and your body strong!

Scientific explanation – you can skip this

• Sleep facilitates synaptic pruning and memory consolidation, critical for cognitive health (Walker, Why We Sleep, 2017).
• Chronic sleep deprivation increases stress hormones (cortisol), impairs glucose metabolism, and weakens immunity, raising mortality risk (National Institute of Neurological Disorders and Stroke).
• Fatal familial insomnia, a rare disorder, shows extreme sleep loss can lead to death within months due to nervous system collapse.
• The circadian rhythm is your body’s natural 24-hour clock, controlled by a part of the brain called the suprachiasmatic nucleus (SCN) in the hypothalamus. It manages daily functions like sleep, wakefulness, hormone release, and metabolism, syncing with cues like daylight and darkness (Nature Reviews Neuroscience, 2007). Disruptions, such as irregular bedtimes or excessive screen time, can throw off this rhythm, leading to problems like poor focus, mood swings, or metabolic issues (Journal of Biological Rhythms, 2019).
• Sleep duration is vital for overall health. Adults generally need 7–9 hours of sleep per night to support brain functions like memory processing and toxin clearance through the glymphatic system (Science, 2013). Getting too little sleep, like 4–5 hours, can build up deficits, causing mental fog, weakened immunity, and higher risks of conditions like diabetes or heart issues (Sleep, 2017). Sticking to a consistent sleep schedule that aligns with your circadian rhythm helps your body and mind recharge effectively (Journal of Clinical Sleep Medicine, 2020).

Time to impact:

Weeks to months (severe cognitive decline within days; death in extreme cases after months).

Everyday Language Summary

Sleep is like recharging your phone.

Skip it for too long, and your brain gets foggy, your body weakens, and everything starts breaking down.

Integrated Holistic Health Steps

Sleep supports brain detoxification via the glymphatic system, (see below for further information),clearing metabolic waste and heavy metals.

Poor sleep disrupts hormonal balance, impairing detox (Science, 2013).

• Sleep hygiene routine: Create a 30-minute wind-down routine (e.g., dim lights, avoid screens, use lavender essential oil). This supports melatonin production and glymphatic clearance (Journal of Neuroscience, 2019).
• Gentle therapeutic yoga for sleep: See links below (Journal of Clinical Sleep Medicine, 2020).
• Journaling: Spend 5 minutes writing gratitude or releasing worries to clear mental clutter, enhancing sleep quality and emotional detox. Remember to this in another space other than your bedroom. Your bedroom should be a sanctuary for restful and rejuvenating sleep (Behavioral Sleep Medicine, 2018).

Further information

The glymphatic system is like your brain’s cleaning crew that works mostly while you sleep. It’s a network of channels in your brain that flushes out waste, toxins, and junk (like proteins or even heavy metals) that can build up and cause problems.

Imagine it as a dishwasher for your brain, using fluid (called cerebrospinal fluid) to wash away gunk through tiny spaces around blood vessels. This keeps your brain healthy, helps you think clearly, and protects against issues like memory loss or brain fog.

It’s important during sleep because that’s when it’s most active, which is why good sleep is key for a sharp mind (Science, 2013).

Calming Yoga

Prone releases for calming adrenals and improving sleep can be a great support. Please follow all safety instructions and set-ups, including: cushion set up, shoulder and ankle support.