I went through a long period in college when it was cool not to sleep. Staying up til 3:00am to work on a paper was a badge of honor worn as I poured my fifth cup of coffee in the dining hall. I would procrastinate on everything and leave myself no choice but to pull an almost all-nighter. As I feverishly researched and wrote, I couldn’t tell which of my thoughts made sense–aha! A genius breakthrough!–and which were completely inane products of my delirious brain.
Even though I’m an adult, I haven’t left procrastination behind. I still wait until late at night to wrap up a blog post, or to binge-watch The Mindy Project or answer that pressing email. Sometimes I make a conscious decision to go to bed early, but my day just doesn’t feel done until I’ve puttered around being useless until a few hours later.
I know that getting enough sleep on a consistent basis is key to health (and to healthy fat loss, by the way). Never in my life have I been as satisfied with my sleep schedule than when I was regularly going to bed at 8:30 or 9:00pm and waking up naturally at 5:00am. I’ve always been an early bird and I have trouble sleeping past 7:00am even on weekdays, so this schedule was my absolute jam.
The main thing that stands in the way of getting enough sleep is the pressing feeling that there just aren’t enough hours in the day. I want to workout, hang out with Jim, eat dinner with my roommates, blog, check in on social media, clean my room, watch Game of Thrones, do freelance work, commute to and from my actual job, go grocery shopping, send a card to my Mom, and so on and so on. Sadly enough, I can’t fit all that into a mere 24 hours. I multitask when possible: I listen to cool podcasts while I drive, I combine a workout with roomie hangout time, I sort of watch TV while cleaning like a fiend. Even so, it isn’t possible to get everything done. I’m certainly not a special snowflake in that respect.
Sleep helps. I look back at college and identify some horribly unhealthy behaviors, but lack of sleep is probably the worst. Sleep is at the cornerstone of our existence: without resting our bodies and our minds, we can’t perform at our best. Invisible processes take place while we sleep: healing, production and regulation of human growth hormone, cell regeneration, plain old rest. It’s critical that we each develop a sleep schedule that works for us.
When I have to make a choice between two options, in this case sleep vs. catching up on a favorite TV show, the more fun option will usually win. But can I really pit my health against the hilarious and occasionally vulgar comedic stylings of Mindy Kaling? (I can try. But let’s go with the healthy option.) I try to make sleep a little more enticing with a solid bedtime routine. The repetition of certain acts creates a set of habits around going to bed that help me wind down and enjoy the process of relaxing into sleep.
- Take Melatonin or drink a tiny cup of kava tea if I’m feeling stressed. (I’m not a medical professional. Check with yours and make an informed decision before using any supplements, etc., etc.)
- Turn off the overhead light and turn on a low, warm light on my bedside table.
- Read a nonfiction book until I feel sleepy, which usually happens within 15 minutes.
I love nonfiction (right now I’m reading Flow: The Psychology of Optimal Experience) but it doesn’t have the same fascinating hook of a juicy novel. Conveniently, nonfiction helps me drift off to sleep quite quickly–the denser the book, the better. I try to save fiction for long periods of uninterrupted reading like an afternoon on the couch or a flight.
Prioritizing sleep goes beyond a bedtime routine, though. I know that recently I haven’t been sleeping well, so I try to keep my eye on the prize throughout the day. If I have a to do list as long as my arm, I focus on minimizing distraction so I can work efficiently and still get to bed by 9:30pm. Sometimes, too, I remember that I just can’t do it all, and I abdicate responsibility for certain tasks in favor of snuggling in under the covers and cracking a good book.
How do you make sure that sleep is a priority? Are there any activities you’ve given up or re-prioritized to make sure you get a solid eight hours a night?
The Love Your Body Resolution is a biweekly series dedicated to loving + respecting your body. For more LYB Resolution posts, visit the archive.
The Science Behind Sleep and Its Impact on Health
Sleep is far more than just a time-out from daily life. It’s an active period when your body and brain undergo essential processes that keep you functioning at your best. During sleep, your brain cycles through different stages, including REM (rapid eye movement) and deep sleep, each serving unique purposes. Deep sleep is when your body repairs tissues, builds bone and muscle, and strengthens the immune system. REM sleep, on the other hand, is crucial for cognitive functions like memory consolidation, learning, and emotional regulation.
Hormones also play a major role. While you sleep, your body regulates cortisol, the stress hormone, and releases growth hormone, which aids in cell repair and muscle growth. Skimping on sleep disrupts these hormonal balances, leading to increased stress, slower recovery from workouts, and even changes in appetite-regulating hormones like ghrelin and leptin, which can trigger cravings and overeating. Understanding these biological mechanisms underscores why sleep truly is a cornerstone of health—not a luxury, but a necessity.
What Happens When You Skimp on Sleep?
The short-term effects of sleep deprivation are familiar to many of us: grogginess, irritability, lack of focus, and that desperate need for caffeine. But the consequences go deeper than just feeling tired. Chronic sleep loss can impair your cognitive abilities, making it harder to concentrate, solve problems, and make decisions. It can also affect your mood, increasing the risk of anxiety and depression.
Physically, inadequate sleep weakens your immune system, making you more susceptible to colds and infections. It can also contribute to weight gain by disrupting hunger hormones and reducing your motivation to exercise. Over time, chronic sleep deprivation has been linked to serious health conditions such as obesity, type 2 diabetes, cardiovascular disease, and even a shortened lifespan. The message is clear: consistently shortchanging your sleep is a risky gamble with your long-term health.
Here are some specific ways sleep deprivation affects you:
- Cognitive decline: Poor memory, slower reaction times, and decreased creativity.
- Emotional instability: Increased irritability, mood swings, and a lower threshold for stress.
- Weakened immunity: More frequent illnesses and longer recovery times.
- Metabolic disruption: Higher risk of weight gain and insulin resistance.
- Reduced physical performance: Less endurance, strength, and coordination during workouts.
Building a Sleep-Conducive Environment
While a bedtime routine is a great start, the environment you sleep in can make or break your rest. Your bedroom should be a sanctuary for sleep—cool, dark, and quiet. The ideal temperature for sleep is generally between 60 and 67 degrees Fahrenheit (15-19 degrees Celsius), as a cooler room helps your body lower its core temperature, which is necessary for falling and staying asleep.
Darkness signals your brain to produce melatonin, the sleep hormone, so consider blackout curtains or an eye mask if streetlights or early morning sun creep in. Noise can be disruptive, but white noise machines or earplugs can help mask sudden sounds. Also, invest in a comfortable mattress and pillows that support your preferred sleep position; discomfort is a common culprit behind restless nights. Finally, try to keep electronics out of the bedroom—or at least silence them—to avoid the temptation of late-night scrolling and the sleep-disrupting blue light from screens.
Making Sleep a Non-Negotiable Part of Your Schedule
Prioritizing sleep often requires a shift in mindset: instead of viewing sleep as the thing you do after everything else, treat it as a fixed appointment with yourself. Just as you wouldn’t skip a work meeting or a doctor’s appointment, don’t negotiate away your sleep hours. This means setting boundaries and learning to say no to activities that encroach on your bedtime, even if they’re enjoyable.
In my own life, I’ve had to give up the illusion that I can do it all. I’ve delegated chores, declined social invitations when I’m running on empty, and accepted that some nights the TV show can wait. It’s not about being rigid; it’s about recognizing that without enough sleep, everything else suffers—my work, my relationships, and my health. Sometimes the most productive thing you can do is go to bed early.
Tracking Your Sleep for Better Habits
If you’re serious about improving your sleep, consider keeping a sleep diary or using a wearable tracker to monitor your patterns. Tracking when you go to bed, when you wake up, and how you feel during the day can reveal insights you might otherwise miss. Maybe you’ll notice that late-afternoon caffeine ruins your night, or that a consistent wake-up time—even on weekends—helps you fall asleep faster.
Many apps and devices provide data on sleep stages, duration, and quality, but you don’t need fancy tech to start. A simple notebook by your bed works just as well. The goal is awareness: once you see the patterns, you can make targeted changes. For more ideas on respecting your body through healthy habits, check out our Love Your Body Resolution series, where we explore all aspects of self-care.
A Final Word on Loving Your Body Through Sleep
Ultimately, getting enough sleep is one of the most profound acts of self-love you can practice. It’s a way of telling your body, “I value you, and I’m giving you what you need to thrive.” In a culture that glorifies busyness and burnout, choosing rest can feel countercultural—but it’s also revolutionary. When you’re well-rested, you’re better equipped to show up for yourself and for others with energy, patience, and clarity.
So the next time you’re tempted to stay up late for one more episode, remember that sleep isn’t a waste of time; it’s an investment in your health, happiness, and future. I’d love to hear how you make sleep a priority in your life—leave a comment below and share your tips or struggles. Together, we can support each other in getting those eight hours, or else!