We live in a society that views sleep as a waste of time.
But what if the opposite were true? What if sleep were the very foundation of your health—the thing that allows you to live, work, play, heal, remember, and flourish? I believe that prioritizing sleep can be one of the best ways to support our health—yes, right up there with good nutrition and movement.
The Power of Quality Sleep
Quality sleep is one of the most powerful and underrated foundations of health. When we sleep well, every system in the body benefits:
- Balances metabolism and weight by regulating hunger and blood sugar hormones.
- Strengthens the immune system and reduces inflammation.
- Supports hormone production for growth, repair, and cellular renewal.
- Boosts focus, memory, and creativity for clearer thinking and better decisions.
- Stabilizes mood and resilience by balancing dopamine and serotonin.
- Protects heart health and lowers long-term disease risk.
- Improves physical recovery and energy for daily performance.
- Enhances connection and intimacy by increasing patience and presence.
Simply put, good sleep is one of the most effective forms of medicine your body already knows how to make.
A Simple Shift With Big Results
What if one small, free, 30-second shift could significantly improve your sleep and impact these critical areas of your health?
Go ahead—take your tech chargers out of the bedroom and move them to another room. I said it was simple; I didn’t say it was easy. Stay with me here.
As a health coach, I talk with clients every day who struggle with poor sleep, unmanaged stress, emotional eating, brain fog, weight gain, blood sugar dysregulation, and sugar cravings. The evidence is now crystal clear: inadequate sleep quality and quantity negatively impact all of these factors—and more.
Trying to Lose Weight? Your Sleep—and Your Screen—Might Be the Missing Link
Our devices are incredible tools for connection and productivity, but they don’t belong in our sleep space. The light, stimulation, and constant access to information keep our brains alert when they’re meant to power down.
A 2025 Medscape article, “Too Little Sleep Can Lead to Too Much Weight,” reported that people sleeping less than seven hours per night have nearly double the risk of overweight or obesity. It’s not just about feeling tired—it’s about the hormonal chaos that follows.
When sleep dips, the hunger hormone ghrelin increases while leptin, the hormone that signals fullness, decreases. Add in elevated cortisol and insulin, and we’ve created the perfect storm for fat storage and cravings. Even with good nutrition and exercise, inadequate sleep makes it difficult to lose or maintain weight.
Why Getting Tech Out of the Bedroom Works
I’m not anti-tech (I spent years in IT and still love a good gadget). But it’s true that drawing a boundary around our phones at night is one of the most powerful steps we can take for overall well-being.
Ten Reasons to Move Your Phone Out of the Bedroom Tonight
- Stronger immune function.
Sleep is the foundation of health—more powerful than any supplement or superfood. Seven to nine hours each night supports immune resilience and reduces inflammation. - Balanced metabolism and easier weight management.
Too little sleep disrupts hormones that regulate hunger and blood sugar, driving cravings and fat storage. Consistent rest restores metabolic balance. - Greater repair and recovery.
Deep sleep—especially before midnight—triggers the release of growth hormone, essential for tissue repair, muscle building, and healing. - Sharper thinking and focus.
Even one good night of sleep improves clarity, memory, and decision-making. Over time, consistent rest protects cognitive health. - Better mood and motivation.
Late-night light exposure disrupts dopamine and circadian rhythms, leaving us sluggish and low the next day. True rest restores both mood and drive. - More energy and productivity tomorrow.
By giving your brain a full night of restorative rest, you wake clear-headed, creative, and ready to engage fully with the day ahead. - A calmer start to your morning.
Checking your phone first thing spikes cortisol. Begin instead with gratitude, prayer, journaling, or quiet movement to set a grounded tone for the day. - Deeper connection and intimacy.
Without a screen between you and your partner, there’s more space for conversation and intimacy. Intimacy is medicine too. - Room for solitude and creativity.
Constant connection leaves no space to think or dream. Unplugging before bed allows your mind to wander—the birthplace of insight and inspiration. - Longevity and disease prevention.
Consistent, high-quality sleep lowers the risk of chronic illness—including heart disease, diabetes, and dementia—supporting a longer, healthier life.
Your Brain Learns by Association
When you read in bed, watch TV, or scroll, your brain associates your bed with wakefulness instead of rest. By contrast, when you reserve your bed only for sleep and intimacy, you re-train your brain to enter sleep mode automatically when you lie down.
This “stimulus control” principle is foundational in behavioral sleep medicine—and it works. Over time, your body learns: bed = sleep = restoration.
But What If Someone Needs Me?
The most common objections I hear are about alarms and emergencies. Thankfully, both are easy to address:
- Alarm: Buy a simple clock or set your phone alarm in another room. Bonus—it makes snoozing harder.
- Emergencies: Most people will still hear a phone ringing loudly in the next room. If that’s too far, place it across the room instead of next to your pillow.
I might also ask—gently, with no judgment, only curiosity:
- How many true overnight emergencies have occurred in the past year?
- What has the constant presence of your device cost you in sleep, energy, health, and peace of mind?
The Biology of Restoration
When we align our bedtime behavior with our biology, we’re rewarded with more than just feeling rested. Optimal sleep supports balanced hormones, efficient metabolism, stable mood, and sharper focus—all key to living out our purpose with clarity and energy.
A Simple Invitation
Tonight, I’d invite you to just try it: leave your phone outside the bedroom for one night. Notice what changes. Do you fall asleep faster? Wake less often? Feel clearer in the morning?
If so, wonderful. If not, keep experimenting. Our nervous systems adapt slowly but surely when given consistent cues.
Final Thought
Sleep isn’t a luxury—it’s how your body heals, restores, and sustains itself. By reclaiming your bed as a sanctuary for rest, you’re saying yes to more energy, focus, health, and joy.
Are you thinking about Functional Medicine in the New Year? Wondering about your options? Schedule a free discovery call to talk about what’s available now in the Richmond area and beyond.