Sleep - Part 1
Why Sleep Matters (more than you think)
Sleep Is a Non-Negotiable Pillar of Health. Period
We often think of food, movement, and stress as the cornerstones of health, but sleep is just as essential—if not more.
It’s the foundation that allows your body to repair, restore, and function at its best.
Did you know that you can survive longer without food than without sleep!!!! Yet, somehow, we’ve convinced ourselves that sleep is optional—or worse, a sign of laziness or weakness.
The Myth of High-Functioning Sleep Deprivation
We live in a culture that glorifies exhaustion.
Entrepreneurs, executives, and high achievers often brag about surviving on 4–5 hours of sleep. But the science is clear: chronic sleep deprivation wrecks cognitive function, weakens decision-making, and makes us less productive—not more.
In fact, research shows that sleep-deprived people perform as poorly on cognitive tests as someone who is legally drunk! So, if you wouldn’t trust yourself to make important decisions after three glasses of wine, you definitely shouldn’t trust your brain after a string of bad nights. Poor sleep affects every single system in your body.
What Happens to Your Body After a Bad Night’s Sleep?
Even one night of poor sleep can throw your body off balance. Here’s what’s happening internally:
Your Hunger Hormones Go Haywire
Ghrelin (the “hunger hormone”) spikes, making you crave carbs and sugar.
Leptin (the “fullness hormone”) drops, so you don’t feel satisfied after eating.
Ever noticed you reach for junk food when you’re tired? That’s why.
Blood Sugar & Insulin Resistance Increase
Poor sleep makes your body more insulin-resistant (yes, even after just one night!).
This means higher blood sugar, more cravings, and an increased risk for metabolic issues over time.
Your Brain Gets Foggy & Slow
The glymphatic system (your brain’s detox system) works at night to flush out toxins.
Without deep sleep, waste builds up in your brain, leading to fogginess, poor memory, and long-term risks like Alzheimer’s. (more on this below)
Your Stress Hormones Spike
Cortisol (your main stress hormone) rises, making you feel wired and anxious.
Higher cortisol = more inflammation, more belly fat storage, and worse sleep the next night (a vicious cycle!).
Your Immune System Weakens
Sleep is when your body repairs itself and strengthens immunity.
One night of bad sleep lowers natural killer cells (your immune system’s soldiers), making you more susceptible to illness.
Your Brain Detoxes While You Sleep (The Glymphatic System)
Your brain has its own built-in detox system called the glymphatic system. It’s your nighttime cleaning crew that clears out toxins, cellular waste, and proteins linked to Alzheimer’s and dementia.
But, this system only works during deep sleep. When we skimp on sleep, toxins build up, increasing the risk of memory loss, cognitive decline, and brain fog. If you’ve ever woken up feeling mentally sluggish after a rough night, that’s your brain struggling to clear out the “waste” from the day before. Deep, quality sleep is important for keeping your brain healthy for life.
How Sleep Changes as We Age (And Why It’s Not Inevitable!)
It’s true—sleep naturally shifts as we get older, but that doesn’t mean we have to accept restless nights as our new normal.
Here’s what happens over time:
✔ Melatonin (your sleep hormone) declines—but there are ways to support it naturally.
✔ Progesterone (a calming, sleep-supportive hormone) drops in peri- and post-menopause, making sleep feel lighter and more disrupted.
✔ Cortisol (your stress hormone) can spike at night, making it harder to wind down.
✔ Deep sleep cycles shorten, meaning the brain has less time to detox and recharge.
The key takeaway? Sleep changes, but it doesn’t have to decline. With the right support, you can reclaim deep, restful sleep at any age.
Key Takeaways from Part 1
Sleep is essential for brain health, metabolism, and hormone balance.
One bad night of sleep can throw off hunger, blood sugar, stress, and immunity.
Sleep naturally shifts as we age, but there are ways to support it.
Next, we’ll uncover the hidden sleep disruptors that might be stealing your rest—and what you can do about them!
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)