Why Sleep is Important for Health: Easy-to-Understand Insights from Dr. Angela Holliday-Bell

Brea recently had the pleasure of talking with Dr. Angela Holliday-Bell, a sleep specialist, MD, and author of Sleeping on the Job. Dr. Holliday-Bell's journey into sleep medicine began with her own struggles during medical school, leading her to become a passionate advocate for the importance of sleep. Here, we dive into her insights on why sleep is crucial for our health and how to improve our sleep habits.

Dr. Holliday-Bell initially trained as a pediatrician but found herself grappling with insomnia during her medical training. This personal battle with sleep deprivation sparked her interest in sleep health. "I started to research everything there was about sleep," she recalls. Her journey led her to become certified in clinical sleep medicine and cognitive behavioral therapy for insomnia (CBT-I), ultimately founding her own sleep consulting business, A Solution is Sleep.

Why Sleep is Important for Health

"Everything is better when you're sleeping better," says Dr. Holliday-Bell. She emphasizes that sleep impacts every aspect of our functioning, from metabolism to mental health. Sleep deprivation can lead to hormonal imbalances, increasing hunger and reducing satiety, which can result in weight gain and obesity. Moreover, lack of sleep impairs executive functioning, making it harder to make healthy decisions and stay active.

Inadequate sleep also elevates cortisol levels, decreasing insulin sensitivity and raising the risk of type 2 diabetes. Chronic sleep deprivation weakens the immune system and increases the risk of dementia and mental health disorders like depression and anxiety. "If there is one thing to focus on in your life to live a happier, healthier, more productive life, it's getting good quality sleep," she asserts.

Addressing Sleep Anxiety

Many people develop anxiety around sleep, exacerbating their insomnia. Dr. Holliday-Bell explains, "The more pressure you have surrounding sleep, the less likely you are to fall asleep." CBT-I, the top treatment for insomnia, focuses on changing negative thoughts and behaviors around sleep. Maintaining regular sleep patterns is crucial. As she advises, "Only go to bed when you're sleepy."

Understanding Sleep Regularity and Quality

Dr. Holliday-Bell highlights the importance of sleep regularity over merely the quantity of sleep. A consistent sleep schedule, even if it’s just six hours of sleep per night, can have more beneficial effects on health than fluctuating between six and eight hours. Regularity helps reinforce the body’s circadian rhythm, making it easier to fall asleep and wake up at the desired times.

Managing Sleep-Related Anxiety

A significant part of Dr. Holliday-Bell’s approach involves addressing sleep-related anxiety, especially for those with chronic insomnia. "Sleep is a passive process," she explains, "and the more effort you put into trying to sleep, the harder it becomes." She recommends a cognitive behavioural approach that involves reworking negative thoughts about sleep and understanding the behaviours that contribute to insomnia.

For those who lie awake worrying, Dr. Holliday-Bell suggests not staying in bed. Instead, get up and engage in a relaxing activity until you feel sleepy again. This helps break the association between the bed and anxiety, gradually making your bed a place of rest and relaxation.

Creating a Restful Environment

Part of improving sleep quality involves creating an environment conducive to sleep. This includes maintaining a cool, dark, and quiet bedroom, and avoiding screens at least an hour before bedtime. Incorporating relaxing activities like reading, gentle stretching, or listening to calming music can also help signal to your body that it’s time to wind down.

Success Stories and Long-Lasting Effects

Dr. Holliday-Bell's method has enabled many clients to change their sleep habits. She shares the story of a client who suffered from insomnia for 11 years. Through Cognitive Behavioral Therapy for Insomnia (CBT-I) and regular practice, this client greatly improved her sleep quality and conquered her sleep-related anxiety. "She has now developed a healthier relationship with sleep," notes Dr. Holliday-Bell, highlighting the effectiveness of this comprehensive approach.

By prioritizing sleep and implementing Dr. Holliday-Bell’s tips, you can take meaningful steps towards a healthier, more restful life.

Explore Dr. Holliday-Bell's Resources

For those looking to improve their sleep, Dr. Holliday-Bell's book, Sleeping on the Job, is an excellent resource. It explores the connection between work and sleep, offering practical advice for various job types, including shift workers and remote employees. Her sleep programs, available on her website The Solution is Sleep, provide comprehensive support for individuals struggling with insomnia.