Written by Christopher Caffrey, ACNP, PMHNP
January 26th 2025
We all know sleep is important. Yet, most of us treat it like the forgotten third child—ignored until it throws a tantrum. Let’s face it, in a world that glorifies all-nighters and "hustle culture," sleep gets the short end of the stick. But here’s the truth: skipping sleep is like skipping oil changes for your car. Sure, you might get away with it for a while, but eventually, things are going to break down. Badly.
Matthew Walker, in his eye-opening book Why We Sleep, lays it out plainly: sleep is not optional. It’s essential for everything from brain function to immune health, and neglecting it is akin to self-sabotage. Let’s dive into why sleep matters, how to fix your habits, and why popping a pill isn’t the answer.
The Health Benefits of Sleep: It’s Not Just About Feeling Rested
Sleep isn’t just about recharging your batteries. It’s the foundation of physical and mental health. Walker highlights that during sleep, your brain cleans out toxins, your cells repair themselves, and your immune system gets a much-needed boost. Here’s what happens when you prioritize quality shut-eye:
Brain Power Boost: Sleep enhances memory, focus, and creativity. A 2017 systematic review published in Nature Reviews Neuroscience found that sleep directly impacts cognitive function and emotional regulation.
Immune Health: Sleep is your body’s frontline defense. Research in the Journal of Experimental Medicine (2019) shows that a lack of sleep weakens your immune system, making you more susceptible to illnesses.
Heart Health: Chronic sleep deprivation is linked to hypertension and heart disease, as highlighted in a 2018 systematic review in Sleep Medicine Reviews.
Mental Health Savior: Poor sleep is a significant risk factor for depression and anxiety. A systematic review in The Lancet Psychiatry (2020) confirmed that sleep disturbances and mental health issues go hand in hand.
Weight Management: Sleep affects your hormones, including those that regulate hunger. A systematic review in Obesity Reviews (2017) found that sleep-deprived individuals are more likely to gain weight.
Sleep Hygiene: Stop Sabotaging Your Sleep
Sleep hygiene isn’t about changing your sheets (although, seriously, wash them more often). It’s about creating habits and an environment that promote better sleep. Here’s how to level up your nighttime routine:
Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. Yes, this means no sleeping in after a Netflix binge.
Ditch the Screens: Blue light from phones and laptops suppresses melatonin, the hormone that makes you sleepy. A 2016 review in Frontiers in Public Health confirmed this link.
Cool, Dark, and Quiet: Your bedroom should resemble a cave. Invest in blackout curtains, earplugs, and a fan to keep things cool.
Limit Stimulants: Caffeine and alcohol are sleep’s arch-nemeses. Avoid them in the hours leading up to bedtime.
Wind Down: Establish a calming pre-sleep ritual. Read a book, meditate, or take a warm bath.
Natural Remedies: The Gentle Path to Better Sleep
If sleep doesn’t come easily, natural remedies can be a helpful starting point:
Melatonin: A 2021 systematic review in Sleep Medicine found that melatonin supplements can improve sleep onset and quality, particularly for those with insomnia or jet lag. Start with 2-3mg up to 5mg 30 mins prior to planned sleep time.
Magnesium: Known as the "relaxation mineral," magnesium supplements have shown promise in reducing insomnia, according to a 2019 review in Nutrients. Magnesium glycinate 300-400mg is a decent dose to move the needle for you.
Herbal Teas: Chamomile and valerian root tea are classic choices. A 2016 study in Phytomedicine highlighted their calming effects.
Aromatherapy: Lavender essential oil has been shown to promote relaxation and improve sleep quality, as supported by a 2020 meta-analysis in Complementary Therapies in Clinical Practice.
Combination supplement: If you're struggling to sleep and counting sheep isn't cutting it, check out Sleep and Recover by Vital Nutrients, available on Fullscript alongside 20,000 other health products. This powerhouse blend packs everything your restless brain needs to chill out and snooze, including:
L-theanine (because calm vibes matter),
Ashwagandha Extract (standardized to 2.5% withanolides—fancy, right?),
Lemon Balm Extract (nature’s relaxer),
Passion Flower Extract (not just for romance),
5-hydroxytryptophan (the precursor to happiness, aka serotonin),
Saffron Extract (yep, that stuff from your fancy risotto), and
Melatonin (the OG sleep hormone).
Basically, it's like a wellness cocktail for your sleep-deprived self. Drink up (metaphorically), and let the zzz’s roll in.
CBT for Insomnia: The Gold Standard of Treatment
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the MVP of sleep treatments. Unlike quick fixes like sleeping pills, CBT-I addresses the root causes of insomnia by changing negative thought patterns and behaviors.
According to a 2020 systematic review in Sleep Medicine Clinics, CBT-I has long-lasting benefits and is more effective than medications in the long term. Techniques include:
Sleep Restriction: Limiting time in bed to increase sleep efficiency.
Stimulus Control: Associating the bed only with sleep (and, okay, sex).
Cognitive Restructuring: Challenging unhelpful beliefs about sleep, like “I’ll never fall asleep if I don’t try harder.”
The beauty of CBT-I is that it’s personalized and doesn’t come with a laundry list of side effects.
Why “Z Drugs” Like Ambien Are Not Your Friend
Sleeping pills like Ambien (zolpidem) promise a quick fix, but they’re a Band-Aid, not a cure. Walker warns that these medications don’t provide natural sleep—they sedate you. Worse, they come with a host of side effects:
Dependency: Long-term use can lead to addiction.
Cognitive Impairment: A 2018 study in BMJ Open found that regular use of Z drugs is linked to memory and concentration issues.
Increased Mortality Risk: A 2012 study in BMJ reported that frequent use of sleeping pills is associated with higher mortality rates.
Instead of popping a pill, focus on fixing the underlying issues with sleep hygiene, natural remedies, or CBT-I.
The Role of a Therapeutic Mattress
If you’re sleeping on a hand-me-down mattress from your college days, it’s time for an upgrade. A supportive mattress can drastically improve your sleep quality.
A 2015 systematic review in The Journal of Chiropractic Medicine confirmed that a medium-firm mattress improves sleep quality and reduces back pain. Look for options tailored to your sleep style—whether you’re a side, back, or stomach sleeper.
Got back pain, insomnia, or chronic pain? Instead of toughing it out, invest in a therapeutic mattress—yeah, the good ones that run $3–6k. But here’s the hack: use your FSA or HSA and you could save up to 30%. ($900-$1,800 savings!). That’s like getting a luxury upgrade for your sleep while sticking it to the tax man.
Companies like FlexUp Wellness PLLC specialize in helping you obtain a letter of medical necessity to justify using the FSA/HSA. They can evaluate your needs and provide documentation for pre-tax coverage, turning your new mattress into a tax-savvy health investment.
FlexUp Wellness: Helping You Optimize Sleep and Savings
Speaking of tax benefits, don’t forget that your HSA or FSA can also cover sleep-related expenses like supplements, sleep studies, and even therapy for insomnia. FlexUp Wellness PLLC offers a streamlined way to get a letter of medical necessity, making it easier to claim these expenses. From magnesium supplements to that therapeutic mattress, you can optimize your health without draining your wallet.
Final Thoughts: Sleep Is Non-Negotiable
Sleep isn’t just a passive activity—it’s the foundation of your health, productivity, and happiness. Yet, it’s often the first thing we sacrifice in our busy lives. It’s time to change that.
By prioritizing sleep hygiene, exploring natural remedies, considering CBT-I, and investing in a quality mattress, you can transform the way you rest. And if you’re looking to make your sleep upgrades more affordable, FlexUp Wellness PLLC can help you leverage your HSA or FSA to cover those costs.
So, stop treating sleep like an inconvenience and start treating it like the health superpower it is. Your body, brain, and future self will thank you.
References:
Brain Power Boost:
Nature Reviews Neuroscience (2017): Systematic review on the impact of sleep on cognitive function and emotional regulation.
Immune Health:
Journal of Experimental Medicine (2019): Study showing the role of sleep in strengthening the immune system.
Heart Health:
Sleep Medicine Reviews (2018): Chronic sleep deprivation linked to hypertension and heart disease.
Mental Health Savior:
The Lancet Psychiatry (2020): Systematic review connecting sleep disturbances with depression and anxiety.
Weight Management:
Obesity Reviews (2017): Effects of sleep deprivation on hunger-regulating hormones and weight gain.
Melatonin Benefits:
Sleep Medicine (2021): Systematic review of melatonin’s effectiveness for sleep disorders like insomnia and jet lag.
Magnesium and Sleep:
Nutrients (2019): Study demonstrating the benefits of magnesium in improving sleep quality.
Herbal Teas:
Phytomedicine (2016): Research highlighting the sleep-enhancing properties of chamomile and valerian root.
Aromatherapy:
Complementary Therapies in Clinical Practice (2020): Meta-analysis of lavender oil's role in relaxation and better sleep.
CBT-I Effectiveness:
Sleep Medicine Clinics (2020): Systematic review of the long-term benefits of Cognitive Behavioral Therapy for Insomnia.
Therapeutic Mattress Benefits:
The Journal of Chiropractic Medicine (2015): Study on medium-firm mattresses and their positive impact on sleep quality and back pain.
Risks of Z Drugs:
BMJ Open (2018): Research on cognitive impairment risks associated with sleeping pills.
BMJ (2012): Study linking sleeping pill use to increased mortality rates.
Thankyou for all that helpful information on sleep and health benefits ! Paying less taxes is always a good plan!