Why You Need 8+ Hours of Sleep Each Night
For years, I underestimated the importance of sleep. Like many new parents, I thought I could power through exhaustion with enough coffee and sheer will. But after having my first two children, I entered a six-year battle with chronic sleep deprivation that took a massive toll on my health. My children had significant airway issues that prevented them from sleeping through the night, which meant I wasn’t sleeping either. Night after night, I found myself waking up repeatedly, comforting them, and barely catching any deep or restorative sleep myself.
The impact of those years was profound. My energy levels plummeted, my metabolism slowed, and despite eating well and exercising, I started noticing unexplained weight gain and fluctuations in my blood sugar levels. It wasn’t until I truly prioritized sleep—and my children received extensive therapy, including myofunctional therapy—that I began to feel like myself again.
Why Sleep is the Cornerstone of Good Health
We often hear about diet and exercise being the keys to optimal health, but sleep is just as—if not more—important. In fact, poor sleep is one of the most under-appreciated contributors to insulin resistance and metabolic dysfunction.
Even if you eat a clean, nutrient-dense diet and work out regularly, chronic sleep deprivation can still spike your glucose levels and disrupt blood sugar regulation. I have an entire blog post of that, here. This is because sleep deprivation increases cortisol (your body’s stress hormone), which in turn affects insulin sensitivity and metabolic processes. Over time, this can lead to increased cravings, weight gain, and even an elevated risk of type 2 diabetes.
For women, sleep is even more crucial. While men can often get away with slightly less, women need a minimum of eight hours per night, and ideally closer to nine or ten. Our hormones, metabolism, and overall well-being depend on it.
The Science Behind Deep Sleep and REM Sleep
Not all sleep is created equal. To function optimally, your body needs both deep sleep and REM sleep, which are crucial for physical restoration and cognitive health. Deep sleep is when your body repairs muscles, strengthens the immune system, and clears out toxins from the brain. REM sleep, on the other hand, is essential for memory consolidation, learning, and emotional regulation.
The time you go to bed plays a huge role in whether or not you get quality deep and REM sleep. Ideally, you should aim to be asleep by 9–10 PM. This aligns with your body’s natural circadian rhythms, allowing you to reach the most restorative sleep phases earlier in the night. Going to bed too late can shorten these crucial sleep windows, leading to grogginess, increased stress levels, and poor metabolic health.
My Personal Journey to Prioritizing Sleep
After years of sleep deprivation, I knew I needed to make serious changes. Once my children received the therapy they needed, I committed to a strict sleep routine for myself:
Consistent Bedtime: I started aiming for a 9:30 PM bedtime, ensuring I had at least eight hours of sleep per night.
No Screens Before Bed: Blue light from screens suppresses melatonin, the hormone responsible for sleep. I switched to reading or journaling instead.
Optimized Sleep Environment: I made sure my bedroom was dark, cool, and quiet to promote deep sleep.
Tracking Sleep Data: I did not personally use Sleep Trackign Data, but you can Oura Ring to monitor sleep patterns and recovery. (I prefer keeping the Bluetooth off while wearing it and uploading the data later.)
Prioritizing Self Care - I noticed whenever I take better care of myself throughout the day, I sleep better at night! Here’s a few ways I prioritize my self care.
The Immediate Benefits of Prioritizing Sleep
Once I committed to better sleep, the changes were undeniable. My energy levels soared, my blood sugar stabilized, and my metabolism improved. I no longer craved sugar or caffeine to get through the day, and my mood and cognitive function dramatically improved.
If you’re struggling with sleep, I encourage you to make it a priority. It may feel like an inconvenience at first, but the long-term benefits far outweigh the temporary sacrifice of late-night scrolling or extra hours of work.
For more in-depth sleep science, I highly recommend this Joe Rogan podcast episode featuring a sleep expert—it's a game changer!
Your health starts with sleep. Don’t settle for anything less than the rest you deserve.
