The Night Shift: Why Sleep is Your Body’s Best Medicine

We often treat sleep like a luxury—something we can trade in exchange for more work or more TV time. But as a doctor, I view sleep differently.

I view sleep as the most critical “shift” in your body’s workday.

The Construction Crew Arrives

When you close your eyes, you aren’t just “turning off.” You are actually turning on the most important repair systems you have.

During Deep REM sleep (the stage where you are usually dreaming), your body initiates a massive repair process. Think of it as a night-shift construction crew arriving at a building site.

  1. Growth Hormone is released: This is essential for repairing damaged tissue and cell reproduction.
  2. Stem Cells get to work: These cells are activated and move to specific sites where there is damage, especially to crucial organs needed for longevity.
  3. Melatonin flows: This isn’t just a sleep hormone; it acts as a powerful antioxidant, supporting cellular regeneration.

It is only when we sleep that the body can clear away the accumulated damage of the day and renew itself.

The Myth: “Old People Just Don’t Sleep Well”

Many people believe that poor sleep is a necessary part of aging. It is not.

While it is true that sleep issues often accompany aging, this is usually due to over-stimulation of the brain—anxiety, worry, insomnia, or underlying disease—rather than age itself.

The problem is that as we get older, our body loses the capacity to hold onto stem cells. They decline dramatically unless we actively work to maintain them.

People who “live younger longer” treat their sleep like medicine. Through exercise, a low-sugar diet, hydration, and phototherapy, we can create a positive environment where our metabolism finds balance and our stem cells thrive.

My Personal Bedtime Ritual

I’ll be honest with you: I am not perfect! I still struggle with checking my phone late in the evening. I know the blue light suppresses melatonin production, tricking my brain into thinking it is still daytime. I am working hard on kicking that habit.

However, I have developed a routine to counteract that and ensure I get the rest I need. Ideally, I try to get to bed between 8:00 PM and 10:00 PM.

Here are the steps I take to protect my sleep:

  1. The Wind Down: I cleanse my face and apply a soothing cream.
  2. Phototherapy Support: I apply a special phototherapy patch. This helps cut down on inflammation and promotes natural Melatonin formation.
  3. Empty the Tank: I make sure to empty my bladder right before bed to avoid that 3:00 AM trip to the restroom.
  4. Total Darkness: I try to sleep in pitch blackness. Any light in the room can disrupt the depth of your sleep.
  5. Silence & Warmth: I keep the room quiet and make sure my feet are warm. (Cold feet are a surprisingly common cause of insomnia!).
  6. Gratitude: Finally, I say a prayer of gratitude. I thank the Almighty for those who are near and dear to me and for the blessings of the day.

Why It Matters

The stakes are high. Chronic loss of sleep is linked to serious conditions like diabetes, neurodegeneration, atherosclerosis, and even tumors.

So tonight, I invite you to join me. Put the phone down, warm your feet, say a prayer, and let the “night shift” go to work repairing your beautiful body.

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