Reconnecting with Good Sleep

Ryan Carey, MDBy Ryan Carey, MD

Sleep is one of the most common areas where adults struggle, and many of us have lost our natural connection to it.  Instead of feeling restorative, sleep can start to feel like a nightly battle.  Yet sleep is not a luxury—it is a biological necessity governed by two systems: our circadian rhythm (the body’s clock) and sleep-wake homeostasis (the drive to sleep after being awake).  Together, they support memory, emotional balance, immune health, and metabolism.

The health dividends of sleep are enormous: adequate rest lowers risks of depression, heart disease, diabetes, and infections, while chronic sleep loss is linked to irritability, fatigue, poor concentration, and even shortened lifespan.  Adults generally need 7–9 hours per night, though many fall short.  Insomnia—trouble falling or staying asleep—affects about 30% of adults and may stem from stress, medical issues, psychiatric conditions, or lifestyle factors.

One of the most effective tools is sleep hygiene: the daily habits and environments that promote healthy rest.  This includes keeping consistent sleep and wake times (even on weekends), avoiding naps, limiting caffeine and alcohol late in the day, and reserving the bed for sleep and intimacy only.  Bedrooms should be cool, dark, and quiet, with screens put away at least an hour before bedtime to minimize blue light disruption.

If this feels overwhelming, start small.  Try a 10-minute wind-down routine tonight—dim the lights, put away your phone, stretch, or breathe deeply.  Small steps build big change, and better sleep is within reach.