Sleep Better: The Science of Restorative Sleep and How to Reclaim It
Written by Sarah Parkins. Published August 20, 2025
Sleep is not simply the absence of wakefulness - it’s a highly orchestrated biological process essential for repair, regeneration, and resilience. Yet nearly a third of adults report poor sleep, and many professionals push through fatigue as though it were a minor inconvenience. Chronic sleep disruption alters everything from brain health to immune function, metabolic balance, and emotional regulation.
The good news? By understanding the science of sleep - and supporting it strategically - we can begin to reclaim restorative rest.
Why Sleep Matters
During the day, our bodies generate metabolic waste as cells produce energy. At night, the glymphatic system - a brain-cleaning network - flushes out these byproducts, including beta-amyloid proteins linked to neurodegeneration. Sleep is also when growth hormone peaks, tissue repair accelerates, and memories consolidate.
Research shows that sleeping fewer than six hours per night increases risk for:
Metabolic dysfunction — disrupted insulin sensitivity, increased cravings, weight gain
Cardiovascular disease — elevated blood pressure and inflammatory markers
Cognitive decline — memory impairment and reduced focus
Mood disorders — heightened risk of anxiety and depression
Sleep is foundational. Without it, other health interventions become less effective.
The Three Levers of Restorative Sleep
Science consistently points to three key levers for improving sleep: light, temperature, and stress hormones.
1. Light Exposure, Circadian Rhythm, and Melatonin
Our circadian rhythms - 24-hour cycles regulating hormones, digestion, and alertness - depend on light. Morning sunlight signals the brain to be alert and sets a timer for evening melatonin release. Without morning light, circadian rhythms drift, making it harder to fall asleep at night. Late-night blue light from screens delays melatonin release, keeping the brain “day-active.”
It’s also important to note that melatonin production declines with age, contributing to lighter, more fragmented sleep in older adults. Additionally, gut health plays a role: a healthy microbiome supports the metabolic pathways that convert tryptophan into serotonin and melatonin, which are essential for sleep. Dysbiosis, poor diet, or chronic inflammation can interfere with these processes.
Practical tip: Step outside within an hour of waking and spend 15 minutes in the morning light. Support your gut health through fiber-rich, nutrient-rich whole foods, probiotics, and diverse nutrition to aid melatonin production naturally.
2. Temperature and Sleep Depth
Falling asleep requires a slight drop in core temperature. Too-warm environments or inability to dissipate heat reduces deep sleep.
Practical tip: Keep your bedroom around 65–68°F. A warm shower an hour before bed paradoxically helps the body cool for sleep.
3. Cortisol and Stress Hormones
The sleep-wake cycle is a dance between melatonin (sleep hormone) and cortisol (alertness hormone). Chronic stress can keep cortisol elevated into the evening, interfering with falling asleep.
Practical tip: Develop your own personal wind-down ritual for at least 1 hour before bed each night. Start by trying a 5-minute wind-down ritual and build up - breathing exercises, journaling, or dimming lights - to signal the body it’s safe to relax.
Supporting Sleep with Targeted Supplements
In addition to lifestyle strategies, targeted nutritional support can help when patterns are disrupted. Founder of Birch Cove, Sarah Parkins, sometimes uses BrainMD Sleep Supplements in specific ways:
BrainMD “Put Me to Sleep” chewables - helpful if she has a period of time when she is having trouble falling asleep within a reasonable time.
BrainMD “Restful Sleep” - helpful if her sleep pattern is off for some reason and she keeps waking during the night.
This is not a recommendation. Everyone is different, and while supplements may complement good sleep habits, it’s important to first talk with a healthcare provider to ensure safety and individual suitability.
For those curious, more information about BrainMD Sleep Supplements.
Sarah’s Work with Clients on Sleep
In her work with clients, Sarah often sees how lifestyle factors impact sleep. Many people she works with are sleeping between 4-5 hours and their bodies are not repairing sufficiently for them to be optimized during the day, which leads to longer term issues they’re dealing with. Working or exercising late, eating too close to bedtime, drinking alcohol without addressing underlying patterns, indulging in late-night sugary snacks, racing thoughts, trapped emotions, energetic imbalances, and an overloaded schedule, among others, can all disrupt rest and repair. These habits affect cortisol levels, cardiovascular health, inflammation, and brain activity, making restorative sleep elusive.
By addressing both lifestyle and behavioral habits - through light exposure, room temperature, calming wind-down routines, and body-supportive foods - alongside targeted guidance from health care providers on supplements, sleep patterns can improve more consistently.
Why Sleep is Hard for Professionals
High-achieving professionals often struggle with sleep because their brains are conditioned to stay in problem-solving mode. Rumination and planning late into the night are common, and the nervous system interprets this as a need to remain alert. The result: difficulty falling asleep, frequent waking, or non-restorative sleep.
Practical Steps to Try This Week
Anchor your bedtime and wake time - consistent go-to-bed time and morning wake time stabilizes circadian rhythm.
Morning light - 10–15 minutes outdoors resets the body’s clock.
Wind-down ritual - dim lights, slow breathing, journaling, warm bath, and no screens 30–60 minutes before bed.
Temperature check - aim for 65–68°F in the bedroom; consider a shower or bath before bed.
Support gut health - fiber, whole nutrient rich foods, fermented foods, diverse fresh foods, probiotics (food or supplements), and reduced processed foods to optimize system pathways.
Targeted supplement support - Talk to your healthcare provider or licensed nutritionist if supplement support would be beneficial.
Short naps - 20-minute naps can improve alertness without disturbing nighttime sleep, and ensure this happens before 2pm.
Caffeine and Alcohol - reduce caffeine, alcohol, and sugar intake.
Even one of these small changes can have a meaningful impact on sleep quality over a week.
In Summary
Sleep is a foundational pillar of your health. Addressing circadian alignment, stress, emotional energy, body imbalances, gut health, and selective nutritional support can help reclaim the restorative rest that modern life often steals. By approaching sleep as a skill to cultivate, rather than a passive state, the body, brain, and mind function more efficiently - helping energy, focus, and overall well-being throughout the day.
Tip: This week, pick one small change - morning sunlight, cooler bedroom, or evening wind-down - and track how your sleep responds. Often, the smallest shift creates the biggest ripple.
Remember, always consult your medical practitioner before implementing any changes relating to your health.
Disclaimer: The information and services provided by Birch Cove are for educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Birch Cove is not a medical provider and does not treat, cure, or prescribe for any medical conditions unless otherwise stated. Always consult your physician or qualified healthcare provider with any medical concerns. Birch Cove assumes no liability for actions taken based on the provided information or services. Product links may be affiliate links, meaning Birch Cove could receive a small commission on purchases.
