Earlier to Bed: the Importance of Sleep

Are you in bed by 10 pm? If not, you’re probably not in your natural circadian rhythm and most likely not getting the quality and quantity of sleep you need. Getting to bed early helps your set your circadian rhythm which is very important for a good night’s sleep, which provides so many great health benefits.

I can still hear my mother telling me “Go to bed, so you can get enough sleep for school tomorrow!” What did I do? I stayed up late, of course, because that’s what teenagers do. We are defiant, hormonal little beings and the importance of sleep was something I never considered.

Now I wish I had listened to her advice! Anyhow, read on and I’ll discuss what the circadian rhythm is, the science behind why sleep is so important, and my collection of tips for getting a good night’s sleep!

Circadian Rhythm

The circadian rhythm is your body’s natural, internal 24-hour clock that regulates biological processes. It aligns with the sunrise and sunset cycle, and influences your sleep-wake patterns. The circadian rhythm also affects you body temperature, hormone release, digestion, and other physiological functions.

How does the circadian rhythm affect sleep?

In the evening, as is grows darker, your body produces melatonin (the sleep-inducing hormone), preparing your body for sleep. Your core body temperature drops, and your heart rate slows. Getting to bed early takes advantage of that natural response and helps you get a good night rest.

Getting to bed earlier means you’ll wake earlier. Exposure to morning sunlight signals your brain to suppress the release of melatonin and increases levels of cortisol (the wakefulness hormone), promoting alertness and energy.

The circadian rhythm helps balance energy levels throughout the day, often resulting in a peak in alertness in the morning, which is when you can be most productive.

As the afternoon winds into the evening, you naturally start slowing down. This is when you can start taking care of the less intense challenges of the day and ultimately winding down.

Why is sleep so important?

Sleep is a natural and necessary process for rejuvenation and restoration of your body and mind. When sleeping, your body goes through several critical processes that support physical, mental, and emotional health. Here’s a breakdown of how sleep works its magic:

Sleep promotes growth and improved brain function

During deep sleep, your body releases growth hormones, which are essential for tissue growth and repair. These hormones help heal muscles, tissues, and organs damaged during the day.

Cellular waste is also cleared and new proteins are synthesized, allowing your body to recover from daily wear and tear.

REM sleep processes emotions and reduces stress, improving mood and emotional stability. Sleep deprivation is linked to irritability, anxiety, and poor decision-making, so restorative sleep helps maintain mental well-being.

Sleep helps improve heart health

Sleep lowers blood pressure and heart rate, giving your heart and blood vessels a chance to rest and repair.

Insufficient sleep can negatively influence diet, stress and other lifestyle factors that can raise the risk of cardiovascular disease. Sleep deprivation has also been linked to increased inflammation, which can elevate your risk of cardiovascular issues.

Poor sleep and sleep disorders can cause depression and other mental health issues, which can hurt your heart health.

Sleep supports weight management

Lack of sleep affects the hormones your body produces to moderate your diet: ghrelin and leptin.

Ghrelin is the “go” hormone that tells you when to eat. When you are sleep deprived you have more ghrelin. Leptin is a hormone that tells you to stop eating and when you are sleep deprived you have less leptin.

So a lack of sleep messes with your metabolism and can cause you to gain weight. Go here for more on how sleep affect weight. In fact, studies show that sleep deprivation is not only linked to weight gain but also diabetes.

Sleep helps detox your brain and improve memory

Sleep activates the lymphatic system, which flushes out toxins and metabolic waste from the brain. This process is crucial for preventing cognitive decline and maintaining brain health.

REM sleep also plays a vital role in consolidating memories, processing emotions, and improving problem-solving skills.

Sleep boosts your immune system

Sleep enhances the production of immune cells like T-cells, which are essential for defending against illnesses. While you sleep, your body produces and releases cytokines—proteins that help fight infection, inflammation, and stress.

Sleep restores energy

This one is obvious. Sleep helps replenish glycogen stores in muscles and the brain, restoring energy reserves for physical and mental activities. Hormonal balance is maintained, regulating metabolism and reducing fatigue

Sleep promotes gut health

Consistent sleep patterns foster the growth of beneficial bacteria, which are essential for digestion, immune function, and inflammation control.

Poor sleep disrupts the microbiome, increasing the risk of gut-related conditions such as irritable bowel syndrome (IBS).

Sleep also allows the digestive system to repair and maintain itself, reducing gut inflammation and risk of a “leaky gut.”

Tips for getting a good night’s sleep

I struggle with sleep at times, which is why getting to bed early has become my keystone habit. As such, I’ve adopted the following tips to ensure I get the best sleep possible:

Get to bed early

Getting to bed earlier in the evening, ideally between 9 pm and 10 pm, helps you align with the natural circadian rhythms of your body. This allows for a full night’s sleep, with the first third of the night dedicated to slow-wave sleep and the final third to REM sleep.

You’ll also wake earlier, which allows you to take advantage of morning sunlight and further enhances your circadian rhythm. When you wake earlier, you will tire earlier and this schedule helps get to bed early.

Waking without an alarm in preferable, this indicates you have gotten a full nights sleep and are waking naturally.

Eat an earlier, light dinner

Eating a lighter and early dinner, at least two hours before bedtime, will allow your body to digest your meal before going to bed. Digestive activity makes it harder to sleep, so eating earlier will help promote relaxation. Going to bed with a full stomach is not a recipe for sleep!

Establish a calming pre-sleep routine

Establishing a calming pre-sleep routine, such as light exercise, meditation, or yoga, can help quiet the mind and prepare the body for rest. Turn screens off at least 1 hour before bedtime. Do a foot massage, use a soothing oil like ghee, coconut or sesame. This will calm you down and your feet will feel like a baby’s bottom.

Adjust your lighting

Amber or red lights at night, also computer devices. You can change the settings on your computer Mac-nightshift and PCs are nightlight……

Self-massage

Self-massage or partner massage, using oils like ghee, sesame or coconut, also using essential oils like rose and jasmine, can help relax the body and mind, making it easier to fall asleep.

Herbs and natural substances

Consuming certain herbs and natural substances, such as ashwagandha, chamomile, and valerian root, can promote relaxation and improve sleep quality. If you are on medications, make sure to check with your doctor before trying any new herbs.

You can also try taking a magnesium supplement before bed. The best type of magnesium, to take for sleep, is a magnesium glycinate. Check with your local health food store to find a brand that works for you.

Meditation

You can do self-guided meditation, however I use the Insight Timer app, with hundreds of guided meditations. You can use the free app or pay a small yearly fee for enhanced features.

Vagus Nerve Stimulation

Try wearable a vagus nerve stimulator, like the Apollo Wearable. These devices provide gentle vibrations to stimulate the body’s natural response to stress and promote relaxation, sleep, and overall well-being.

Vagus nerve stimulators are designed to modulate heart rate variability and activate the parasympathetic nervous system, which helps to calm the body and mind.

I recently started using the Apollo Wearable and, so far, the results have been great. You can wear in on your wrist, ankle or collar. Note, I am an affiliate marketer for this product, use this link https://apolloneuro.com/julietcullins. Code: CULLINS.

Conclusion

As I mentioned, getting good sleep is the most important habit for me. It offers so many benefits beyond the handful I have listed in this post.

Earlier to bed is one of the 10 healthy habits we cover in my Body Reset club. This program teaches you how to adopt the habits that lead a healthier and happier life. Contact me if you have any questions about sleep, or if you’re interested in learning more about my club program!