Updated May 2025

The Role of Sleep in Physical Health

When we’re trying to improve our physical health, we often start with diet and exercise. While these are both important to a healthy body, sleep also plays an important role.

Sleep helps you maintain your immune system. If you’re constantly getting sick, look at how much sleep you get. During sleep, the body produces and releases proteins that help fight off infections and inflammation. If you constantly wake up in the middle of the night or only get a few hours of sleep, you don’t give your body time to produce and release those proteins. Research has shown that people who sleep less than six hours a night are more likely to catch infections than those who get the recommended seven to nine hours.

Here are some other ways sleep impacts your physical health:

• Supports Heart Health
• Regulates Metabolism and Weight
• Aids in Muscle Recovery
• Reduces Inflammation and Chronic Disease Risk

Are you starting to see the importance of sleep?

The Role of Sleep in Mental Health

Now, let’s talk about the mental health side of sleep. Sleeping gives your mind a chance to process what happened throughout the day. Interrupted or poor-quality sleep impacts this process and can lead to increased anxiety, depression, and stress (I’ll talk about that more in a minute!)

Experts continue to emphasize the importance of sleep. Clinical studies suggest that sleep helps us regulate our emotions. A good night’s sleep can help us handle daily stress, frustration, and challenges better. On the flip side, a night of bad sleep can lead to increased frustration, mood swings, and negative responses to situations. People who don’t get enough sleep are also at an increased risk of anxiety and depression.

Here are some other ways sleep impacts your mental health:

• Reduces Stress and Anxiety
• Enhances Cognitive Function and Memory
• Prevents and Manages Depression
• Improves Social and Interpersonal Relationships

I mentioned how lack of sleep can be caused by stress. Stress impacts the human body in several ways, and it’s closely tied to sleep.

YOUR CIRCADIAN RHYTHM

Circadian rhythms are what people describe as your “internal clock”. They are 24-hour cycles that internally carry out necessary functions and bodily processes. When it gets thrown off, it can seriously impact your sleep routine and quality.

Light exposure causes your internal clock to generate alertness. That’s why when it gets darker earlier in the winter, you get tired earlier. The darkness signals to your circadian rhythm that it’s time to go to bed. The circadian rhythm aligns our sleep at night and awakeness during the day.

Blue light exposure, noise, caffeine late in the day, stress, and alcohol are all causes of a thrown-off circadian rhythm. It’s important to limit these throughout the day, especially at night.

WHAT IS BLUE LIGHT?

Blue light is artificial light that comes from screens (phones, TVs, iPads, etc.). Blue light signals to our circadian rhythm that it’s time to be awake and alert… which is a problem when we’re trying to go to sleep. Scientifically speaking, blue light exposure when you’re trying to go to sleep suppresses the release of natural melatonin. Late-night blue light exposure can cause:

• Trouble falling asleep

• Waking up throughout the night

• Reduced alertness the following day

It’s recommended to stop blue light exposure at least 2 hours before bed to allow your circadian rhythm to release natural melatonin and get your body ready for sleep.

8 Ways to Biohack Your SLEEP

If you’re tossing and turning, these eight habits can teach you how to get better sleep at night naturally and get your circadian rhythm back on track.

#1 MORNING SUN

A good night’s sleep actually starts in the morning. When you wake up first thing in the morning and expose your eyes to sunshine for at least 15 minutes (no hats or sunglasses!), it triggers your natural circadian rhythm, cortisol cycle, and melatonin cycle.

#2 DAILY EXERCISE

I know many of us had exercise goals as our New Year’s Resolutions. If you didn’t stick with it for the physical impacts, try it for getting quality sleep. Good ole fashioned physical activity has been scientifically proven to reduce stress, improve the quality of sleep, and increase overall energy levels. So take a spin class before bed or go exploring in nature; basically, anything is better than staring at a screen before tucking in for the night!

#3 MEDITATION OR JOURNALING

Meditation, yoga, and journaling are all great ways to slow down your body and mind before bed. We all run a mile a minute throughout the day. Doing one of these activities as your evening routine gives you the time to reset and reflect before the chaos of the next day. Try each one and see what works best for you.

#4 REDUCE SCREEN TIME BEFORE BED

If you’re having trouble sleeping, it might be time to wave goodbye to late-night scrolling, as blue light from screens can disrupt your sleep cycle. But don’t let the idea of reducing screen time get you down! It’s easier than you think. Try swapping tech for a good book, meditation, yoga, or journaling.

#5 INVEST IN QUALITY BLUE LIGHT BLOCKING GLASSES

Not quite willing to give up the nighttime scroll? If you’re one of the many people struggling to shut off their minds at night after a long day, blue-light filtering glasses are worth looking into. Not only do they protect your eyes from all the harsh lights out there, but they also help bring balance back to your circadian rhythm and give you more restful sleep! I also recommend wearing them throughout the day if your job requires you to stare at screens all day. If you get headaches, blurred vision, or dry eyes from screen time, blue light glasses are the way to go.

Investing in a pair of quality glasses ensures you get the most out of them. Most of what you find on Amazon won’t do you much good, but you can check out my favorite blue-blocking glasses below. These brands produce high quality, legitimate blue blocking glasses that really work.

• Bon Charge (get 15% off with code WENDYKATHRYN)

• RA Optics 

• Swanwick

#6 GRAB SOME RED LIGHT LAMPS FOR YOUR BEDROOM

Red light stimulates the production of natural melatonin, which as we know, aids in quality sleep. Did you notice how it’s red light, the opposite of blue light? This is the kind of light exposure that will HELP your sleep schedule and overall circadian rhythm.  I have a red light lamp in my office for those nights that I might have to work late and I also have red lights in my night stand light for the evenings if I need some reading light. I got mine from Bon Charge (get 15% off with code WENDYKATHRYN)

#7 DIFFUSE ESSENTAIL OILS

I love diffusing essential oils around my house for different purposes. Oils like lavender are known for their sleep-inducing properties. Studies have shown it’s effective in improving the quality of sleep for people with insomnia, depression, and anxiety.  I have a diffuser next to my night stand and I diffuse Lavender and Black Spruce every night for a deep sleep. My kids prefer Sleepyize, Dream Catcher or Peace & Calming. These are all good options for sleep and can be purchased here.

#8 Better Stress Management

Sometimes, getting high-quality sleep can be hard, especially when we’re stressed! When we are stressed, the body produces more cortisol, a wakeful hormone. If we don’t address the stress, we enter into an ongoing cycle of exhaustion and difficulty sleeping, which creates further emotional struggles.

If you want a good night’s sleep, address your stress levels. Staying hydrated, eating regular balanced meals, and exercising play a big role in stress management. Engage in daily stress-relieving and simple self-care activities, such as:

• Taking a walk in nature
• Stretching
• Listening to music
• Meditate
• Reading a chapter in a book

These are all simple ways to slow down and recharge. When stress hits, grab your favorite calming oil, close your eyes, and BREATHE.

Importance of a Bedtime Routine

Essential oils can also be incredibly helpful when incorporated into a bedtime routine, which is important in promoting a good night’s sleep.

Like any other routine, bedtime routines help us establish habits that allow our brains to recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain sees those activities as a precursor to sleep. Bedtime routines also play an important role in reducing late-night stress and anxiety.

Humans are creatures of habit. Your prefrontal cortex can operate on autopilot when you have a bedtime routine. It knows the steps in place and knows that sleep is coming.

This is especially important for children because they feel a sense of control, allowing them to feel safe at night. An example of a bedtime routine for a child could look like this:

• Taking a bath
• Brushing their teeth
• Reading a book
• Smelling a sleepy essential oil
• Being tucked in
• Snuggle time
• Then sleep!

Bedtime routines help children connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep. Research has shown that children with bedtime routines have better memory, mental health, and attention. Educate your children on the importance of sleep to encourage healthy habits from an early age.

Certain essential oils help us unwind and relax before bed, and we start to associate those pleasant aromas with rest. This allows our body and mind to know what to expect next, which makes the transition to sleep easier. We are then able to fall asleep, stay asleep, and improve the quality of our sleep.

Bedtime Routine Tips

Let’s learn how to set the best bedtime routine for you and your family! Consider these sleep tips and how you can incorporate them into a routine.

1. Decide on a set bedtime. Begin your bedtime routine 30-60 minutes before bedtime.
2. Leave the electronics! TV shows and internet scrolling do not help you relax and emit strong blue light. This tricks your brain into thinking it is daytime, which can suppress melatonin production. Our circadian rhythm is extremely important, so say goodnight to electronics at the beginning of your bedtime routine!
3. Take a warm bath or shower. When melatonin is produced, your core body temperature drops as part of the circadian rhythm. We can mimic that nighttime drop in body temperature after taking a warm bath, which can trigger similar sleepy reactions.
4. Write down your to-do list for the following day to help release worries and busy thoughts.
5. Prep your bedroom. Make your bedroom cool, dark, and quiet. Set the thermostat to 61-70 degrees Fahrenheit. Dim the lights.
6. Get an essential oil diffuser going 30 minutes before bedtime to soak up those sleepy aromas when you crawl into bed. Before lying down, you could also use an aromatherapy linen spray and mist your bedsheets with a calming blend.
7. Listen to music to quiet a busy mind. Calming music can improve sleep quality. White noise can also help you fall asleep faster.
8. Stretch, deep breathe, and relax the body to release physical and mental tension stored from the day.
9. Try a nighttime meditation to help clear your mind and help you unwind before sleep.
10. Read a book! Reading is a great addition to a bedtime routine, helping to relax the mind and body.

Getting a good night’s sleep is important to our physical and mental health. We can get the best sleep possible by creating a good bedtime routine. Start slow and incorporate habits that make sense with your lifestyle. Improving your sleep starts with understanding how to get better sleep at night and what might be sabotaging your rest.

WRAP UP

Staying awake all night sucks. You feel groggy and exhausted the next day, only to dread going to bed because you know you STILL won’t be able to sleep. I’ve been there. These seven tricks have really helped me get quality sleep.

The biggest takeaway is to reduce blue light exposure before bed. I was resistant to giving it up at first, but it has made the biggest difference in being able to fall and stay asleep. I hope these biohack your sleep tips will help you get quality sleep every night!

Product Discounts

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