Healthy Living

Why Sleep Matters for Your Health

17 March 2025

Sleep is one of the most important foundations of good health. While people often focus on diet and exercise, sleep plays a major role in how the body and mind function each day.

“Sleep is essential for maintaining both physical and mental health,” says Michael Van Duren, MD, Medical Director at Providence Health Plan. “During sleep, the brain processes memories, regulates emotions, and clears waste products. At the same time, the body supports immune function, heart health, hormone balance, and metabolism.

Even short periods of poor sleep can affect concentration, mood, alertness, blood sugar control, and immune function. Over time, regularly getting too little sleep can increase the risk of serious health conditions. 

“Insufficient sleep has been linked to heart disease, metabolic disorders such as diabetes, mental health concerns, and reduced immune function,” Dr. Van Duren explains. “When sleep is disrupted, it affects both the brain and the body.”

Sleep also plays an important role in how the body regulates hormones and appetite. When sleep is limited, it can contribute to weight gain and make it harder for the body to manage blood sugar levels.

Signs Your Sleep May Be Affecting Your Health

Many people do not realize how much their sleep habits affect their health. Poor sleep can show up in several ways.

Some common signs include:

• Feeling very tired during the day

• Trouble concentrating or remembering things

• Mood changes such as irritability or anxiety

• Difficulty falling asleep or staying asleep

• Falling asleep during the day

• Worsening health conditions such as high blood pressure, weight gain, or diabetes

Irregular sleep schedules can also disrupt the body’s natural rhythm. Going to bed and waking up at different times each day can make it harder for the body to maintain healthy sleep patterns.

“Consistency matters,” Dr. Van Duren says. “Your body works best when sleep follows a regular pattern.”

Sleep disorders can also affect overall health. One common example is obstructive sleep apnea, which causes breathing to stop and start during sleep. Many people do not realize they have this condition.

“If someone snores loudly, wakes up feeling unrefreshed, or feels very sleepy during the day, it may be worth discussing sleep apnea with a healthcare professional,” Dr. Van Duren says.

Simple Ways to Improve Sleep

The good news is that small changes can make a meaningful difference. Dr. Van Duren recommends starting with a few simple habits that support healthy sleep.

• Keep a regular schedule.

• Go to bed and wake up at the same time every day, including weekends.

• Create a comfortable sleep environment.

• Keep your bedroom cool, dark, and quiet.

• Limit caffeine later in the day.

• Avoid caffeine in the late afternoon and evening.

• Avoid alcohol close to bedtime.

• Alcohol can interfere with normal sleep patterns.

• Stay active during the day. 

• Regular physical activity can help support better sleep.

• Use the bed only for sleep.

• Try not to watch television or use electronic devices in bed.

“If you cannot fall asleep after about twenty minutes, get up and do something quiet until you feel sleepy,” Dr. Van Duren advises.

When to Talk With Your Doctor

If you often feel tired even after sleeping, it may be time to talk with a healthcare professional. Persistent fatigue can have many causes, including sleep disorders, stress, depression, medication effects, or underlying medical conditions.

“Many people assume constant tiredness is normal, but it is often a sign that something needs attention,” Dr. Van Duren says.

Your healthcare provider may ask about sleep habits, daily routines, medications, and overall health. In some cases, simple screening tools or basic tests can help identify possible causes.

“Do not hesitate to bring up sleep concerns with your care team,” Dr. Van Duren says. “Working together with a healthcare professional can help identify the cause and find solutions.”

A Final Thought About Sleep

Dr. Van Duren believes sleep is one of the most powerful ways people can support their long term health.

“So many things in life are outside our control,” he says. “Sleep is one area where small changes can have a meaningful impact on your health.”

For Dr. Van Duren personally, protecting sleep has become a priority.

“As a doctor, I spent many nights awake delivering babies and working long shifts,” he says. “Now I try to prioritize my sleep. I go to bed early, and if I wake up during the night I try not to worry about it. I might read for a while and trust that my body will settle back into rest.”

Taking steps to improve sleep can help support better energy, better focus, and better health over time.