Originally published at https://sundial.csun.edu.
Sleep is often sacrificed in favor of productivity, entertainment, or stress. But science continues to affirm what our bodies already know: sleep is not a luxury-it’s a biological necessity. According to Dr. Gregory Duhon, MD , prioritizing sleep may be one of the most important steps we can take to enhance physical recovery, emotional resilience, and long-term brain function.
The Science of Sleep and Recovery
Sleep is the foundation of physical restoration. During deep sleep-particularly slow-wave sleep-the body repairs muscle tissue, synthesizes hormones like growth hormone, and reinforces the immune system.
Dr. Duhon emphasizes that quality sleep doesn’t just restore the body-it recalibrates the brain. “Sleep supports synaptic pruning, memory consolidation, and emotional regulation,” he explains. “Chronic deprivation is strongly associated with mood disorders, impaired judgment, and increased risk of neurodegenerative diseases like Alzheimer’s.”
Emotional Balance and Mental Clarity
Emotional volatility is one of the first signs of sleep deprivation. In a 2020 study published in Nature Communications, researchers observed amplified amygdala activity in sleep-deprived individuals-leading to overreactivity to negative stimuli. This neurological shift contributes to irritability, anxiety, and reduced impulse control.
Dr. Duhon points to the protective role of regular sleep in maintaining emotional stability. “Just like exercise strengthens your heart, sleep fortifies your emotional resilience,” he says. “It helps regulate cortisol levels, improves mood, and enhances our ability to handle stress.”
Sleep, Circadian Rhythms, and Physical Activity
A 2025 network meta-analysis published in BMC Public Health found that regular physical activity significantly enhances sleep quality . This research indicates that exercise helps regulate circadian rhythms, the internal clock governing sleep-wake cycles, and boosts natural melatonin production. These make it easier to fall asleep, stay asleep, and obtain quality sleep.
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“Daily movement, even moderate, reinforces healthy sleep architecture,” Dr. Duhon notes. “We see better REM cycles, faster sleep onset, and longer durations of restorative stages.”
Dr. Gregory Duhon’s Practical Tips for Better Sleep
To optimize your sleep routine, consider these science-backed strategies:
Reduce Screen Exposure: Blue light from devices can suppress melatonin. Aim to power down electronics at least one hour before bedtime.
Set a Consistent Sleep Schedule: Go to bed and wake up at the same time every day — even on weekends.
Create a Sleep-Friendly Environment: Keep your bedroom dark, cool (60–67°F), and quiet. Use blackout curtains or a white noise machine if needed.
Limit Caffeine and Alcohol: Both can disrupt sleep stages and reduce total sleep time.
Manage Stress: Incorporate calming activities before bed — like journaling, meditation, or gentle stretching.
Long-Term Gains of Prioritizing Sleep
Prioritizing sleep isn’t just about feeling better tomorrow-it’s about building long-term health. From immune function to metabolic regulation to brain aging, sleep touches every domain of wellness.
As Dr. Gregory Duhon, MD, affirms : “Sleep isn’t just rest-it’s regeneration. It’s the nightly maintenance your body and mind require to thrive.”
Meet Dr. Gregory Duhon, MD
Gregory Duhon is an Internal Medicine Physician and Hospitalist with experience in ICU, emergency care, and pandemic response. Known for his compassionate care, he has volunteered to serve flood victims and communities impacted by opioid addiction. Outside the hospital, Gregory Duhon is training for the Ironman, exploring new cultures, cooking new and traditional foods, and cultivating passion fruit in his garden.