F* What Society Says Sleep.

There was a time, not too long ago—think 2016 to 2020—when the “hustle culture” mentality was at its peak. Influencers like Gary Vee and others glorified the idea of sacrificing everything for success, including sleep. The mantra of “grind till you drop” was everywhere, and many people bought into it, believing that sleepless nights were a badge of honor (newsflash it’s not). But while the idea of making sacrifices for your goals has its place, sacrificing sleep is one choice that can have long-lasting consequences for your health and well-being.

Sleep is one of the most underrated and least-discussed pillars of health. It’s not just a time for your body to rest—it’s when your body restores itself, heals, and recharges. As someone who has navigated the entrepreneurial world, I knew even then that skipping sleep in the name of productivity wasn’t a sustainable or wise move. Today, more research and personal anecdotes have shown just how detrimental chronic sleep deprivation can be, affecting both short- and long-term health.

Why You Need to Prioritize Rest Now

If you’re in your 20s to mid-40s, let me be clear: now is the time to make sleep a priority. I get it—life is demanding. Work, family, responsibilities, and even your own thoughts can keep you up at night. But prioritizing rest isn’t a luxury; it’s a necessity for your general health and mental clarity. The consequences of poor sleep ripple through every part of your life—physically, mentally, and emotionally.

The Cognitive Effects of Sleep Loss

Chronic sleep deprivation doesn’t just make you feel groggy the next day; it can significantly impact your brain function. Sleep is crucial for memory consolidation and cognitive performance. Without enough of it, your attention span, problem-solving skills, and decision-making abilities take a nosedive.

Think about the last time you had to make an important decision on very little sleep—how did that work out for you? Chances are, you struggled to think clearly, and even small tasks felt overwhelming. Over time, this kind of mental strain can lead to more serious issues, including an increased risk of neurodegenerative diseases like Alzheimer’s later in life.

The Emotional and Psychological Toll

Sleep and mental health are deeply intertwined. Poor sleep can heighten feelings of anxiety, depression, and other mood-related disorders. Regular restorative sleep helps regulate emotions, mitigate stress, and improve overall psychological well-being.

Here’s the catch: the more anxious or stressed you are, the harder it can be to fall asleep—and the longer you go without sleep, the worse your anxiety becomes. It’s a vicious cycle, and the only way to break it is by prioritizing good sleep habits.

The Physical Consequences

Your physical health takes a hit when you don’t get enough sleep. Chronic sleep deprivation has been linked to a higher risk of cardiovascular issues, including hypertension and heart disease. It also affects your metabolism, impacting your ability to maintain a healthy weight and increasing your risk of developing diabetes.

Think about how lack of sleep might also affect your day-to-day choices: you skip workouts because you’re too tired, or you grab unhealthy snacks because you’re craving quick energy. Sleep is like the first domino in a chain reaction—when it falls, everything else follows. Over time, the cumulative effects of not prioritizing sleep can lead to serious health deterioration.

And let’s not forget how sleep (or the lack of it) affects your beauty. When you skimp on rest, your skin misses out on its chance to heal and regenerate. Collagen production—essential for keeping your skin firm, smooth, and youthful—slows down, while inflammation increases. Ever wake up after a poor night’s sleep and see dark circles, puffy eyes, or a dull complexion? That’s your body showing you the toll sleep deprivation takes. Chronic lack of sleep can also lead to breakouts and premature aging, making those fine lines and wrinkles appear sooner. Even your hair can suffer, as reduced blood flow to the scalp weakens strands and can lead to more shedding. Beauty sleep is real.

Sleep and Women: Hormonal Differences Matter

For many of my readers—particularly women—it’s important to acknowledge how hormonal fluctuations can affect sleep. For instance, during menstruation or postpartum, you might find your sleep needs or patterns changing. Personally, during my cycle, I need 7.5 to 8.5 hours of sleep just to avoid fatigue.

These fluctuations aren’t just inconvenient; they’re a reminder of how deeply our bodies rely on rest to function. A lack of sleep during these times can amplify fatigue and emotional challenges, making it even more important to honor your body’s needs.

Lifestyle Factors That Impact Sleep

Beyond hormonal changes, there are everyday habits that might be interfering with your sleep quality:

  • Caffeine Intake: Consuming caffeine too late in the day can disrupt your ability to fall asleep.

  • Sedentary Lifestyle: Regular physical activity can improve sleep quality, but sitting all day makes it harder to wind down at night.

  • Inconsistent Sleep Schedule: Going to bed and waking up at different times each day can throw off your body’s internal clock.

Practical Tips for Better Sleep

If you’re struggling to get good sleep, there are actionable steps you can take:

  1. Set a Bedtime and Stick to It Schedule your sleep just like you would any other priority. Aim for 7 to 8 hours of sleep each night (though some may need slightly more or less). Stick to your bedtime even on weekends to maintain a consistent rhythm.

  2. Unplug Before Bed About 30–45 minutes before bedtime, turn off screens—TVs, phones, tablets. The blue light emitted by these devices can disrupt your body’s natural sleep-wake cycle. Use this time to unwind instead.

  3. Create a Cool, Comfortable Sleep Environment Your bedroom should be a haven for sleep. Keep the temperature cool, wear lightweight, breathable clothing, and use comfortable bedding. Overheating at night can lead to restlessness and frequent waking.

  4. Try Relaxation Techniques Practices like meditation, deep breathing, or reading a calming book can help quiet your mind. Avoid watching or reading anything that might spike your anxiety before bed—yes, this means skipping true crime documentaries or horror films late at night!

  5. Shower Before Bed Taking a shower before bed can help lower your core body temperature, signaling to your body that it’s time to sleep.

  6. Seek Medical Advice if Necessary If you’ve tried everything and still struggle with sleep, it’s time to talk to a doctor. Conditions like sleep apnea or insomnia may require medical intervention, and addressing them can significantly improve your quality of life.

Sleep is not a luxury—it’s a foundational pillar of health, just as important as diet and exercise. The culture of sacrificing rest for success is fading for a reason: we’re finally understanding the long-term costs of chronic sleep deprivation.

So, to everyone reading this: if you’ve been burning the candle at both ends, it’s time to stop. Give yourself permission to rest. Sleep isn’t a sign of weakness; it’s an investment in your future health, happiness, and productivity. Prioritize it, protect it, and watch how it transforms your life.

xo Jessica