The One Health Upgrade You Can’t Afford to Ignore

BodyMind Blueprint Installment #2

Apr 30, 2025

Dear Adventurers,

Welcome to the second installment of BodyMind Blueprint—and today, we’re tackling one of the most underrated pillars of healing: sleep.

When I started my healing journey, the first thing I changed was my sleep. Back then, I had no idea how much it affected my physical and mental health. Like many ambitious twenty-somethings, I wore sleep deprivation like a badge of honor. Four hours a night? No problem!—I could still ace exams, power through work, and juggle everything life threw at me. Or so I thought.

What I didn’t realize was that my chronic sleep deprivation was slowly destroying my health.

By the time I picked up Why We Sleep by Matthew Walker, I was desperate for change. One line stopped me in my tracks: “Sleep is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity.” That’s when “non-negotiable eight hours” became my mantra. This book wasn’t just informative—it was life-changing.

Sleep is the foundation of our physical, mental, and emotional health.

Walker pulls no punches when he states, “The shorter your sleep, the shorter your life span.”

Think of sleep as the scaffolding that holds up everything else in your life—your immune system, your brain function, your emotional balance. Without it, the entire structure begins to crumble. Walker explains:

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”
“Adults forty-five years or older who sleep fewer than six hours a night are 200 percent more likely to have a heart attack or stroke during their lifetime, as compared with those sleeping seven to eight hours a night.”

During my pre-med years, I prided myself on “powering through” with as little sleep as possible. But I was constantly sick—fevers, colds, you name it—at least every other month. Looking back, it’s no surprise. Sleep deprivation was wreaking havoc on my immune system and leaving me defenseless.

Walker calls sleep “the greatest legal performance-enhancing drug that most people are probably neglecting.”

Without it, our body and mind slip out of sync. Poor sleep can throw off our body’s delicate balance, tipping us into either manic overdrive or depressive shutdown.

For years, I believed my excessive naps (often three to four hours a day) were just part of a healthy routine. But in truth, those “naps” were symptoms of emotional dysregulation. My body wasn’t resting—it was shutting down from the weight of unresolved trauma and depression. Walker puts it plainly: “Our lack of sleep is a slow form of self-euthanasia.”

On the other hand, a good night’s sleep can be transformative. Walker writes, “The best bridge between despair and hope is a good night’s sleep.” When sleep became a priority in my life, I noticed a dramatic shift. My energy levels stabilized, my emotional resilience grew, and I began to feel whole again.

Better sleep isn’t just about more hours—it’s about a routine that ensures quality rest.

Walker highlights the importance of this: “When sleep is abundant, minds flourish. When it is deficient, they don’t.”

Here are a few tips for improving your sleep hygiene:

Set a consistent bedtime and wake-up time. Your body thrives on routine, so aim to go to bed and wake up at the same time every day—even on weekends.
Create a calming nighttime ritual. Whether it’s reading, meditating, or sipping herbal tea, a relaxing routine can signal your body that it’s time to wind down.
Limit screen time before bed. Blue light disrupts your body’s natural sleep rhythms, making it harder to wind down. Aim to switch off screens at least an hour before sleep. If that feels overwhelming, start small: put your devices away 15 minutes earlier each week for a month. These gradual steps can make a big difference—you’ll thank yourself later.
Design a sleep-friendly environment. Keep your bedroom cool, dark, and quiet. If possible, invest in blackout curtains and a comfortable mattress.

For those of you juggling nighttime obligations like kids or after-hours work, flexibility is key. Focus on creating micro-moments of rest where you can. For example, if you can’t control your bedtime, try incorporating short power naps during the day or practicing relaxation techniques to reduce stress.

And for those who say, “I work better under pressure after pulling an all-nighter,” Walker has news for you: “Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.”

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It’s important to differentiate between healthy sleep and excessive sleep driven by emotional dysregulation.

While adequate sleep rejuvenates your body and mind, excessive sleep can be a sign of underlying issues like depression.

During one particularly difficult period in my life, I convinced myself that my daily naps were part of a balanced lifestyle. In reality, they were a way to escape overwhelming emotions. Walker’s words resonate deeply: “Sleep is the greatest act of self-kindness when it is restorative, but when it becomes a refuge from pain, it can lose its healing power.”

Recognizing the difference is key. Restorative sleep feels energizing, while sleep driven by dysregulation often leaves you feeling groggy and disconnected. If you find yourself struggling, it’s worth exploring what might be driving those patterns.

Sleep is more than just rest—it’s a reset button for your body and mind.

Walker describes it as “a non-negotiable biological necessity.” When you make sleep a priority, you’re giving your body and mind the tools they need to thrive.

I’ll leave you with one final thought: “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep-loss epidemic.”

Dear adventurers, let’s make sleep a cornerstone of our BodyMind Blueprint. It’s not a luxury—it’s a gift we give ourselves.

A Thought for Your Journey

What’s one small change you can make to improve your sleep hygiene this week?