Let’s face it—sleep doesn’t have the glamor of a new diet or a trending workout routine. But if you’re trying to change your habits, feel better, lose weight, think clearly, or just stop feeling like a zombie by 2 p.m., sleep needs to be your number one priority.
Many of us were raised on hustle culture: sleep is for the weak, or something you earn when you retire. But research—and real life—show us the opposite. Your brain and body require sleep to function.
Deprive yourself, and things go south fast: slurred speech, confusion, even hallucinations if it goes too far. These symptoms aren’t signs of weakness—they’re warnings. Your brain literally cannot operate without sleep.
Even animals deprived of sleep will eventually die, because the body’s overnight repair systems are non-negotiable.
Among the most critical is the glymphatic system, a sort of overnight janitorial crew for the brain that clears out waste like beta amyloids—proteins linked to Alzheimer’s disease. And it only works while you’re asleep.
Missing just a few hours of sleep per week can cause serious damage. Here’s what the research says:
Still up at midnight scrolling your phone and thinking, “I’m just not tired yet”? It’s not your body—it’s your environment.
Artificial light from screens tricks your brain into thinking it’s still daytime. Your body evolved over two million years to follow the sun’s rhythms. Light equals wake. Darkness equals sleep.
To fall asleep faster:
If your bedroom looks more like a Vegas strip than a peaceful cave, it’s time for a reset. Here are simple but effective changes:
These substances mess with your sleep more than you think:
Want better sleep? Keep the coffee to morning hours, avoid evening cocktails, and steer clear of tobacco entirely.
Your sleep quality is influenced long before bedtime:
One bonus tip: Take a warm shower before bed. As your body cools afterward, it triggers the brain’s signal that it’s time to sleep.
Let’s make this easy—most supplements are unnecessary, and we always recommend a foods-first approach.
If you think you’re functioning fine on five or six hours, think again. Most adults need at least 8 to 8.5 hours per night. That means in bed longer than 8 hours, since you’re not asleep the entire time. Even mild sleep deprivation accumulates over time, leading to chronic fatigue, brain fog, and health issues.
And if you’re tired during the day? Nap! Even 10–20 minutes can reset your brain and prevent you from reaching for a late-day caffeine hit that will sabotage your next night’s rest.
Don’t make sleep the last thing on your wellness list. Make it the first. Once you’re getting consistent, quality sleep, everything else—healthy eating, consistent workouts, emotional regulation—gets so much easier.
If you’re serious about transforming your health, start by transforming your bedtime.
📘 Want to dig deeper? Pick up Why We Sleep by Dr. Matthew Walker for a science-packed, eye-opening look at the miracle that is sleep.
Sleep is not optional. It’s foundational. Get serious about it—and everything else will fall into place.
Learn more about sleep in this episode of the Get Out of Your Own Way podcast below.
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July 8, 2025
All content ©Kori McClurg 2025
All content ©Kori McClurg 2025