Dr. Alli Webb, provider at Essential Health – Raleigh, gives a Psychiatrist-Internist-Functional Medicine-Mom perspective on the importance of sleep to overall health.
I consider myself a decent expert on sleep. Not only because I’m an internist-psychiatrist who treats sleep problems almost daily, but also because I have mastered the art of falling asleep anywhere, anytime. This skill was honed after many years but tested and refined in residency. Imagine being on a 24-hour shift, leading a high-intensity code in the ICU, and then having to tell your body it can go to sleep to get two more hours of rest.
I then underwent the almost universal experience of being a new parent to an infant. Not to boast, but I pretty much rocked this phase because I treated every night like a call night. Here, I will outline the tools and techniques that I have learned in my training, tell my patients, and still practice to this day.
The Importance of Sleep for Whole-Body Wellness
Sleep is when the body repairs and restores itself. During deep sleep, tissues are rebuilt, the brain consolidates memories, and inflammatory markers decrease. Chronic sleep deprivation or poor-quality sleep has been linked to a wide range of conditions, including:
– Hormonal imbalances
– Mood disorders such as anxiety and depression
– Insulin resistance and weight gain
– Increased risk of cardiovascular disease
– Impaired detoxification and immune function
From a functional medicine standpoint, improving sleep can lead to dramatic changes in energy, mood, cognition, and even chronic disease outcomes.
Sleep Hygiene: Foundational Habits for Restorative Rest
“Sleep hygiene” refers to the habits and environmental factors that support consistent, uninterrupted, high-quality sleep. While many people assume they’re doing fine in this area, a closer and more honest look often reveals plenty of room for improvement. If you’re struggling with sleep, it’s especially important to be disciplined about the fundamentals until your sleep patterns stabilize. These are a few of my non-negotiables:
– Consistent sleep schedule: Go to bed and wake up at the same time. Every. Single. Day. Weekends included.
– Eliminate screen time: Blue light from devices suppresses melatonin. Aim to avoid screens at least 60–90 minutes before bed.
– Bed time is spa time: Develop a calming pre-bed routine such as gentle stretching, herbal tea, essential oils, journaling, or reading. Bonus points for sauna an hour before bed with a cool shower. Really, you should be spending at least a third of your life sleeping, feel free to “be extra” when getting yourself ready for bed. You have my permission.
– Avoid stimulants: Caffeine and nicotine can interfere with sleep. Avoid these at least 6–8 hours before bedtime.
- Cut alcohol completely: The people who know this best are perimenopausal and menopausal women. One glass of wine at night will directly contribute to that 0100-0400 wake up.
- Never, ever look at the clock in the middle of the night.
- If you aren’t falling asleep and it’s bothering you, get out of bed, turn on a small electric candle or light a candle (just don’t forget to blow it out), and read something boring until you feel tired again. Try to get in bed again when you start to feel sleepy. Only do what you could have done before there was the light bulb. And again, don’t ever look at the clock.
Creating a Sleep-Friendly Environment
Your bedroom should be a sanctuary for sleep. You should be creating a “caveman” sleeping environment. Optimizing your sleep environment is one of the most overlooked but powerful ways to improve rest:
– Cool temperature: The ideal sleep temperature is around 60–67°F (15–19°C).
– Total darkness: When I say total, I mean can’t-see-your-hand-in-front-of-your-face kind of dark. Use blackout curtains and eliminate electronics with lights. No visible clocks in the bedroom. Consider a silk sleep mask (it controls wrinkles and light at the same time!).
– Noise control: Use earplugs or a white noise machine to block disruptive sounds.
– Clean air: Indoor air quality matters. Consider an air purifier and eliminate allergens.
– Comfortable bedding: Invest in a good mattress and breathable, non-toxic bedding materials.
Changing Your Mindset About Sleep
When an individual has issues with sleep, I deploy the most effective intervention called Cognitive Behavioral Therapy for Insomnia. There are three components; sleep hygiene (tips above), cognitive reframing of your thoughts around sleep, and then sleep restriction. I’ll get more into some cognitive reframing here.
- Stop fearing being tired. You know when you go to bed worried about when you will fall asleep and if you will wake up? The is the first thing that will make you not sleep. Instead, tell yourself that not sleeping isn’t the end of the world. You have been tired before; you will survive tomorrow even if you are tired.
- Don’t check the time in the middle of the night. This is often the hardest habit for my patients to break. Once you’re in bed, resist the urge to look at the clock again until your alarm goes off in the morning. Knowing the time does nothing but create stress and anxiety about how much sleep you’re getting—or not getting. If you wake up, simply acknowledge that you’re awake, take a few slow, deep breaths, and allow yourself to drift back to sleep. Whether you have five more hours or just 45 minutes left, every bit of rest is still valuable.
- In general, it’s helpful to work with a physician of therapist trained in CBT-I who can identify what your thinking traps are around sleep and help you reframe each of them.
Don’t Overlook Sleep Apnea: A Silent Disruptor
Obstructive sleep apnea (OSA) is an often-underdiagnosed condition (particularly in women) that disrupts sleep architecture and oxygenation. Patients with OSA may not even realize they wake up dozens of times per night. Symptoms include:
– Loud or irregular snoring
– Daytime fatigue despite adequate hours in bed
– Morning headaches
– Difficulty concentrating
– Mood disturbances
From a functional medicine view, untreated sleep apnea can drive inflammation, insulin resistance, and contribute to chronic fatigue, hypertension, and even neurodegeneration. If you or your partner notice any signs of OSA, a sleep study is warranted.
When to See a Doctor About Your Sleep
Occasional sleep disruptions are normal, but persistent issues are not. It’s time to consult a healthcare provider when:
– You consistently struggle to fall asleep or stay asleep for more than two weeks
– You wake feeling unrefreshed, regardless of sleep duration
– You experience excessive daytime sleepiness
– Your partner observes abnormal breathing patterns or snoring
– You suspect sleep apnea or another underlying disorder
As a functional medicine provider, I assess sleep as part of a root-cause approach to health. Addressing sleep problems often leads to dramatic improvements across a wide range of symptoms and conditions.
Final Thoughts
Sleep is one of the most potent, underutilized tools in medicine. By prioritizing sleep hygiene, creating a supportive sleep environment, and assessing underlying conditions like sleep apnea, we empower the body’s innate ability to heal. If you’re struggling with sleep, don’t ignore it—seek support and make sleep a cornerstone of your health journey.
If you feel you could benefit from working with our providers to improve your overall health, including sleep, schedule a complimentary Meet & Greet.
Learn more about Dr. Webb here!