S leep isn’t a luxury; it’s one of the six essential pillars of brain and body health, alongside nutrition, physical activity, stress management, social connection, and the avoidance of harmful substances. Among them, sleep plays a uniquely powerful role in restoring brain function and emotional balance. During REM sleep, the brain processes emotions, files memories, and clears out mental “waste,” making room for focus, flexibility, and calm. As Sleep Scientist Dr. Matthew Walker puts it: “Sleep is the single most effective thing we can do to reset our brain and body health each day.” According to Jennifer Zientz, research from the Center for BrainHealth supports this. “Our studies show that when people improve their sleep through intentional, structured habits— like better wind-down routines, light exposure, and periodic downtimes for the brain during the day—they experience noticeable improvements in clarity, decision-making, and
emotional control. In contrast, chronic sleep disruption makes the brain more reactive, less resilient, and more prone to anxiety and overwhelm.”
To support healthier sleep and hormonal balance, consider these evidence-based strategies that promote nervous system regulation and reduce stress before bedtime: + Align circadian rhythms by reducing evening blue light exposure and establishing consistent wind-down routines. + Practice mind-body relaxation techniques to activate the parasympathetic nervous system before bed. + Minimize stimulation, including limiting screen time, especially as it relates to multitasking throughout the day, which can raise cortisol.
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