5 Ways That Better Sleep Will Improve Your Life

Written by Dr. Keri Chiappino, DC DACNB BCN

Sleep is the cornerstone of good health, impacting everything from our mood to our immune system. Unfortunately, many people underestimate the power of quality sleep, often turning to short-term fixes rather than addressing underlying issues. In my practice, integrating neurofeedback and BrainTap therapies has led to profound transformations in patients’ health. By tackling the root causes of sleep disturbances, we’ve seen remarkable improvements across all areas of well-being. Let’s explore five significant ways that better sleep can improve your life.

Benefits of Sleep for Better Wellness

1. Enhanced Cognitive Function

“If you can’t sleep, you can’t think!” Poor sleep dramatically affects our ability to concentrate and solve problems. Quality sleep, on the other hand, supports improved memory, sharper focus, and better decision-making skills. I’ve seen patients, particularly those in high-stress jobs, experience significant improvements in their work performance once they began prioritizing sleep. A study published in the journal Sleep in 2007 examined the effects of sleep deprivation on cognitive performance, including attention, working memory, and decision-making. It found that even partial sleep deprivation (e.g., sleeping only 4-6 hours per night) led to significant impairments in cognitive function. This highlights the importance of consistent and sufficient sleep for optimal mental performance.

2. Improved Mood and Emotional Stability

Sleep is closely linked to emotional regulation. Poor sleep can lead to heightened irritability, anxiety, and even symptoms of depression, while quality sleep helps maintain a balanced emotional state. In some cases, I’ve seen patients who were previously on medications for anxiety or depression reduce or even eliminate their need for these medications simply by improving their sleep through neurofeedback and other supportive technologies.A study published in the Journal of Sleep Research found that sleep-deprived individuals experienced increased negative emotions like anger and frustration. On the other hand, those with adequate sleep reported greater emotional stability and resilience to stress. Sleep quality is directly linked to the functioning of the amygdala, the brain region responsible for processing emotions. Adequate sleep helps regulate the amygdala, promoting emotional balance and reducing the risk of mood disorders, such as anxiety and depression.

3. Support Immune Function

Adequate sleep is crucial for keeping the immune system strong. I’ve worked with patients who frequently caught colds or struggled with immune-related issues and noticed marked improvements in their health after committing to better sleep hygiene. Sleep supports the body’s defenses, making individuals less susceptible to illness.

A study published in Sleep in 2015 by Aric Prather and colleagues at the University of California, San Francisco, showed that individuals who slept fewer than six hours per night were over four times more likely to catch a cold compared to those who slept for at least seven hours. This clearly demonstrates how restorative sleep is fundamental to a well-functioning immune system.

4. Weight Management

Many patients are surprised to learn how much sleep impacts weight management. Poor sleep disrupts the balance of hunger hormones, leading to increased appetite and cravings, especially for high-calorie foods. I’ve seen many patients struggle with weight loss despite diet and exercise efforts, only to see real progress after addressing sleep issues.

A study published in The American Journal of Epidemiology (2006) followed over 68,000 women from the Nurses’ Health Study for 16 years and found that those who slept less than five hours per night had a 15% higher risk of becoming obese compared to those who slept 7-8 hours. Short sleep duration was found to be associated with a significant increase in weight gain and obesity risk over time.

5. Reduced Risk of Alzheimer’s Disease

Quality sleep is essential for long-term brain health. During sleep, the brain’s glymphatic system clears out harmful proteins like amyloid-beta, which is associated with Alzheimer’s disease. Research suggests that good sleep can help prevent the buildup of these plaques, potentially lowering the risk of Alzheimer’s.

A groundbreaking study published in Science in 2013 by Maiken Nedergaard and colleagues at the University of Rochester found that during sleep, the glymphatic system becomes more active, clearing amyloid-beta from the brain. Another study, published in JAMA Neurology in 2020, tracked older adults and found that those reporting poor sleep quality or short sleep duration were more likely to develop Alzheimer’s. Improving sleep quality, therefore, is an essential strategy for supporting long-term cognitive health.

The Power of Neurofeedback and BrainTap for Better Sleep

Improving sleep quality goes beyond spending enough hours in bed — it’s about achieving deep, restorative sleep that supports both physical and mental well-being. Neurofeedback and BrainTap have been invaluable tools in my practice, helping patients rewire their sleep patterns for long-lasting improvements.

Sarah, a 45-year-old professional, came to my practice struggling with chronic insomnia, which severely affected her work performance and well-being. During our initial consultation, it became clear that her sleep issues were deeply intertwined with stress from her demanding job and unresolved anxiety. We integrated neurofeedback and BrainTap into her insomnia  treatment plan. Within a few months, Sarah’s sleep had dramatically improved. She went from struggling to get even a few hours of sleep to consistently enjoying full, restful nights. Her energy levels increased, allowing her to be more productive and focused at work. The anxiety that once overwhelmed her became manageable, and her mood stabilized. Sarah even noticed improvements in her physical health, including reduced tension headaches and fewer colds, all of which she attributed to better sleep.

Sleep is the Gateway to Wellness

Better sleep is the gateway to a healthier, more balanced life. Whether it’s enhancing cognitive function, stabilizing mood, supporting the immune system, managing weight, or protecting long-term brain health, quality sleep plays an irreplaceable role in well-being. By utilizing tools like neurofeedback and BrainTap, we can address sleep issues holistically, leading to genuine, lasting transformations. Invest in your sleep – because a healthier, happier life begins with a good night’s rest.

References

• Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007. 
• Saghir Z, Syeda JN, Muhammad AS, Balla Abdalla TH. The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? Cureus. 2018 Jul 2;10(7). PubMed. 
• Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017 Dec 1. PubMed. 
• Prather AA, Janicki-Deverts D, Hall MH, Cohen S. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep. 2015. PubMed.
• Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006 Nov 15. PubMed. 
• Wang C, Holtzman DM. Bidirectional relationship between sleep and Alzheimer’s disease: role of amyloid, tau, and other factors. Neuropsychopharmacology. 2020. PubMed. 
• Nedergaard M, Goldman SA. Glymphatic failure as a final common pathway to dementia. Science. 2020  
• Lambert-Beaudet F, Journault WG, Rudziavic Provençal A, Bastien CH. Neurofeedback for insomnia: Current state of research. World J Psychiatry. 2021. 
• Hammer, B. U., Colbert, A. P., Brown, K. A., & Ilioi, E. C. (2011). Neurofeedback for Insomnia: A Pilot Study of Z-Score SMR and Individualized Protocols. Applied Psychophysiology and Biofeedback.  Springer Science+Business Media, LLC. 
• Enhancing Your Sleep with BrainTap: A Scientific Approach.  2024.