Optimising Sleep: The Foundation of Health and Longevity

Sleep is the single most effective thing you can do for your health—yet it's often the first thing we sacrifice when life gets busy.

The Impact of Poor Sleep

Research consistently shows that inadequate sleep is linked to:

- Cognitive decline: Reduced focus, memory, and decision-making
- Metabolic dysfunction: Insulin resistance, weight gain, and increased appetite
- Immune suppression: Greater susceptibility to illness
- Accelerated ageing: Both visible and cellular
- Mental health: Increased risk of anxiety and depression

Understanding Sleep Architecture

Quality matters as much as quantity. Healthy sleep includes:

Deep Sleep (Slow Wave)

- Physical restoration
- Immune function
- Memory consolidation

REM Sleep

- Emotional processing
- Learning and creativity
- Brain detoxification (glymphatic system)

Common Sleep Disruptors

Many people don't realise what's sabotaging their sleep:

- Light exposure: Blue light suppresses melatonin
- Temperature: The body needs to cool for deep sleep
- Alcohol: Disrupts sleep architecture despite feeling sedating
- Stress/cortisol: Evening cortisol prevents sleep onset
- Sleep apnoea: Often undiagnosed, severely impacts health

Optimisation Strategies

Evidence-based approaches to better sleep:

1. Light hygiene: Bright light in morning, dim light at night
2. Temperature: Cool bedroom (18-19°C ideal)
3. Consistency: Regular sleep and wake times
4. Caffeine timing: None after early afternoon
5. Evening routine: Wind-down protocol before bed

When to Seek Testing

If you've optimised sleep hygiene but still struggle, further investigation may be needed:

- Sleep studies for apnoea or other disorders
- Hormone testing (cortisol, melatonin)
- Microbiome analysis (gut-brain axis)
- Nutrient status (magnesium, B vitamins)

At Precision Wellness, we assess sleep as a fundamental pillar of health. Our comprehensive approach identifies what's disrupting your sleep and provides targeted solutions.