The Importance of Sleep and How to Improve Yours

As a health coach, clients ask for support with a range of symptoms from diabetes to weight loss to stress management, and do you know what factor improves their lifestyle the most? Sleep. It genuinely surprises people when they realise just how important sleep is and the impact that poor sleep has on them.

In our culture of productivity, sleep is often seen as expendable. I know it was true for me in my late teens and early twenties. I would party until the early hours and still make it to 8am lectures (yes! 8am! Criminal…) and when I started teaching, I would work into the night and wake at 5am to continue planning. It exhausted me and affected my gut and mental health. But now I value my sleep more than ever.

Woman struggling to sleep

What can poor quality sleep lead to?

Some of us regularly get 7 – 9 hours in bed which is the recommended quantity of sleep. However, if you’re waking up tired despite this, then the quality of your sleep is not good. You may rely on caffeine to function and have trouble focusing or feel irritable and reactive during the day. In turn, falling asleep can become difficult or you wake in the night often. The quality of sleep can be improved by adjusting a few things which I’ve outlined later in this blog.

What is sleep?

Sleep is made up of two types: non repetitive eye movement (non REM) and repetitive eye movement (REM) known as dream sleep. Non REM sleep is important to allow rest and repair of cells and boosts the immune system. Whereas REM sleep is necessary for brain function, processing memories, information and emotions, which is why we dream, sometimes vividly, during this time.

Why is sleep so important?

When you sleep, your body isn't just resting, it's repairing, detoxifying, and regenerating. During deep sleep, your brain clears out waste products that build up during the day. Hormones are balanced, muscles recover, memories consolidate, and the immune system gets its much-needed tune-up.

Woman feeling anxious and irritable due to poor sleep

Mood Regulation

Sleep helps us regulate our mood and handle our emotions better. Research shows that just one night of sleep loss increases individuals stress, anxiety and anger in response to low-stress situations. Mood imbalances such as irritability, anxiety, and even depression can be supported by increasing the quantity and quality of sleep.

Cognitive Function and Weight Management

Sleep increases our cognitive function and focus and reduces those memory lapses or brain fog that creep in when we’re tired. Sleep allows us to make better decisions in all aspects of life. I see this with my clients that once their sleep starts improving, they can make smarter food choices, and the positive knock-on effects are wonderful to witness. However, poor sleep causes a hormone imbalance where leptin and ghrelin, which regulate our appetite, are out of kilter. They tell your brain to seek out energy dense foods and your brain struggles to register that you are full. This is why poor sleep is often linked to weight gain.

Immunity, Inflammation and Chronic Disease

Sleep is essential for repair and growth of cells to regulate our body systems. Research shows that sleep deprivation increases inflammation in the body. This is a useful response when temporarily switched on to defend us from disease or injury. However, long term (chronic) inflammation contributes to a whole host of diseases including heart disease, diabetes, stroke, cancer and Alzheimer’s disease. Insufficient or poor-quality sleep impair the immune system, particularly reducing natural killer cells that fight off infections and cancer cells.

So if you're aiming for optimal health, weight management, mental clarity, and emotional balance, quality sleep is non-negotiable.

Woman sleeping well because she has a healthy sleep routine

How to Prepare for a Restful Night’s Sleep

Luckily, you can set yourself up for better sleep by being intentional - both during the day and in the hour or two before bed. Here’s how:

1. Create a Consistent Sleep Schedule

Your body loves rhythm. Go to bed and wake up at the same time each day, even on weekends. This supports your natural circadian rhythm, which regulates sleep, hormone production, and digestion.

2. Power Down Your Screens

Phones, TVs, and laptops emit blue light, which suppresses melatonin (your sleep hormone). Aim to turn off screens at least 60 minutes before bed. If you have to be on a screen, you can buy blue light filters or glasses.

3. Establish a Wind-Down Routine

Signal to your brain that sleep is coming. This could be a warm shower or bath, reading a book, gentle yoga or stretching, journalling or gratitude practice or maybe a herbal tea like chamomile. I personally love a jigsaw puzzle and listening (mostly singing!) to music.

4. Watch What You Eat and Drink

Avoid caffeine after 12 pm, limit alcohol as this disrupts REM sleep and don’t eat large meals close to bedtime. Try to stay hydrated throughout the day and reduce liquids 1–2 hours before bed to avoid waking for the bathroom

5. Create a Sleep-Sanctuary

Your bedroom should be cool, dark, and quiet. So, use blackout curtains or an eye mask, invest in a good mattress and pillow and try a white noise machine if noise is an issue. I like to promote keeping your phone out of the bedroom if possible.

6. Get Morning Light

Getting sunlight within an hour of waking helps set your circadian rhythm and promotes melatonin production later in the evening. Step outside or sit near a bright window for 10–20 minutes in the morning.

7. Exercise

Daily movement helps you sleep more soundly. Try to finish high intensity workouts at least 3 hours before bed, preferably 6 hours if you can, so that your body has time to wind down. Gentle exercises like yoga and stretching are excellent to try in the evening to aid sleep.

Woman jogging for good health and to improve sleep

Finally

If you’re serious about your health, whether it’s improving energy, reducing anxiety, or losing weight, sleep is your secret weapon.

So tonight, treat sleep like the sacred act of self-care it truly is and enjoy a restful night.

If you’re feeling stuck or unsure about how to take the next step toward better health, I can help you.

Check out my private programmes here, or book a free discovery call to find out more.

Hayley Tucker, founder of Hayley Tucker Health Ltd. Book a free call