Sleep Is a Lifestyle Medicine Pillar Too

Sleep is often treated as optional—a luxury squeezed in after work, family, and obligations. In reality, sleep is a biological necessity and one of the most powerful determinants of physical, mental, and metabolic health.

Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, obesity, depression, anxiety, dementia, and impaired immunity. Poor sleep disrupts hormones that regulate appetite, blood sugar, stress, and inflammation. Even one night of inadequate sleep can impair insulin sensitivity and raise blood pressure.

Adults need 7–9 hours of quality sleep per night, yet most fall short. Common barriers include stress, screen exposure, irregular schedules, caffeine use, alcohol, sleep apnea, and chronic pain.

Improving sleep begins with creating a consistent routine. Going to bed and waking up at the same time daily—even on weekends—helps regulate the body’s internal clock. Reducing screen exposure at least one hour before bed supports melatonin production. Creating a cool, dark, quiet sleep environment enhances sleep quality.

Daytime habits matter too. Regular physical activity improves sleep depth and efficiency. Sunlight exposure in the morning helps anchor circadian rhythms. Avoiding caffeine after early afternoon and limiting alcohol—especially in the evening—prevents sleep fragmentation.

Sleep is not lost time—it is restoration. Prioritizing sleep is not laziness; it is one of the most powerful health decisions you can make.