Sleep Is the Foundation of Health
There are five natural lifestyle changes that anyone can implement to improve the quality, quantity, and efficiency of sleep.
Before diving into those strategies, it is crucial to understand why sleep matters so deeply.
This article is an overview of the subject — a broad perspective rather than an exhaustive deep dive. Sleep science is incredibly nuanced, and entire books have been written on its mechanisms and effects. Think of this article as a view from the forest, not from the trees.
Why Sleep Has Been Underrated for So Long
In many ways, sleep has been one of the most overlooked pillars of health for generations.
Historically, health conversations have focused heavily on things that could be marketed, packaged, or sold. Supplements, diets, and fitness products dominated the conversation because there was an industry behind them.
Sleep is different.
There is no product at the center of sleep. At its core, better sleep requires strategy, discipline, consistency, and lifestyle alignment — much like fasting, another practice whose benefits were underestimated for years.
Today, however, we live in an age where information is accessible to nearly everyone. The science behind sleep is no longer hidden behind academic walls. The challenge is no longer access to information, but awareness and implementation.
My goal with this article is to explain why sleep is foundational to health and, in future articles, how to strategically improve both the quality of your sleep and the quality of your life.
The Missing Pillar of Health
When most people think about health, they usually think of:
- Diet
- Exercise
And they are not wrong.
But many people fail to recognize the third pillar — and arguably the most foundational one:
Sleep
Sleep is not simply another category of health. It is the bedrock beneath diet and exercise.
Most adults require approximately 7–9 hours of sleep per night.
The primary purpose of sleep is restoration and repair.
During sleep, the body works to heal:
- The brain
- Organs
- Tissues
- Cells
- Even microscopic cellular structures
One of sleep’s most important functions is reducing inflammation.
Chronic inflammation is strongly associated with:
- Cardiovascular disease
- Diabetes
- Dementia
- Immune dysfunction
- Cellular damage
- Cancer
When sleep becomes chronically insufficient, inflammation accumulates throughout the body, eventually leading to dysfunction and disease.
What Sleep Deprivation Does to the Body
The consequences of poor sleep are far more serious than simply feeling tired.
Cognitive Decline and Dementia
Sleeping less than six hours per night is associated with approximately a:
- 30% increased risk of dementia
- Higher rates of cognitive decline
- Increased neuroinflammation
Even one night of poor sleep can elevate inflammatory markers such as CRP (C-reactive protein).
Cardiovascular Disease
Chronic short sleep is associated with:
- A 20–40% increased risk of heart disease
- Elevated blood pressure
- Increased hypertension risk
Sleep deprivation places constant stress on the cardiovascular system.
Diabetes and Metabolic Dysfunction
After just one week of sleeping 5–6 hours per night, insulin sensitivity drops significantly.
This increases the risk of:
- Type 2 diabetes
- Weight gain
- Metabolic dysfunction
Sleep deprivation also disrupts hormones such as:
- Ghrelin (hunger hormone)
- Leptin (satiety hormone)
This often leads to increased cravings for highly processed, high-carbohydrate, and high-fat foods.
Immune System Suppression
Sleep is foundational to immune regulation.
People sleeping less than six hours per night are significantly more likely to become ill after viral exposure.
Research also shows:
- Vaccine antibody responses become weaker
- Natural killer cell activity can decrease dramatically
- Immune resilience declines rapidly
Remarkably, severe sleep deprivation can reduce natural killer cell activity by up to 70% after just one night.
Mental Health and Emotional Regulation
Mental health is deeply connected to sleep quality.
Chronic short sleep is associated with:
- Increased anxiety
- Emotional dysregulation
- Higher stress levels
- Double the risk of depression
Sleep deprivation also weakens the prefrontal cortex’s ability to regulate the amygdala — the emotional and fear-processing center of the brain.
In simpler terms:
Poor sleep makes emotional stability significantly harder.
Sleep Deprivation Can Become Dangerous Quickly
One of the clearest examples of sleep being foundational to health is this:
A person can survive for years with poor nutrition and no exercise.
But severe sleep deprivation becomes dangerous within days.
After 24 Hours Without Sleep
People experience:
- Severe cognitive impairment
- Slower reaction time
- Poor judgment
- Mood instability
The impairment can resemble legal intoxication.
After 48–72 Hours
More severe symptoms may emerge, including:
- Hallucinations
- Paranoia
- Immune dysfunction
After Several Days
Extended sleep deprivation can lead to:
- Psychosis
- Severe neurological dysfunction
- Potentially death
Deaths from prolonged sleep deprivation have been documented in just over a week.
The Link Between Sleep, Inflammation, and Dementia
In some countries outside the United States, dementia is sometimes referred to as:
“Type 3 diabetes.”
This reflects the growing understanding that dementia is strongly linked to chronic inflammation and metabolic dysfunction.
And yet, modern culture often normalizes poor sleep.
Midday energy drinks, chronic exhaustion, and bragging about surviving on very little sleep have become strangely common.
But the body keeps score.
When we consistently ignore sleep, inflammation accumulates quietly over time.
A Different Approach to Health
By respecting our bodies — and respecting sleep — we can improve not only lifespan, but quality of life.
Good sleep may help reduce the risk of chronic diseases such as:
- Dementia
- Diabetes
- Cardiovascular disease
- Depression
These are not complicated or modern ideas.
They are foundational, ancestral principles of human health.
At Everwood Reserve, we believe education is part of compassionate care.
We want to help residents and families understand the importance of holistic wellness practices while also striving to live out those same principles ourselves.
That is leadership.
And that is love.
In the next article, we will explore practical and evidence-based sleep hygiene strategies that can improve both sleep quality and long-term health outcomes.
By Joseph Rasberry, PA-C
References
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
