For many of us in Carmel, the day doesn’t truly end when the sun goes down. Between finishing up work emails, managing the kids’ schedules, and trying to squeeze in a moment of personal time, sleep often becomes the one thing we’re willing to sacrifice. But what if we started looking at sleep not as a luxury, but as a vital clinical tool for your long-term health?

Our very own Farah Myers, FNP and Diplomate of the American College of Lifestyle Medicine, recently shared her expertise on this very topic in her latest column for the Carmel Current, Have a Good Night’s Sleep. If you’ve been feeling the afternoon slump or finding it harder to focus during your morning meetings, her insights are a must-read.

The Science of a Good Night’s Sleep

In her column, Farah dives into the practical steps we can take to fix our sleep hygiene. As a Nurse Practitioner specializing in Lifestyle Medicine, she emphasizes that restorative sleep is one of the six essential pillars of health. It’s not just about the number of hours; it’s about the quality of those hours.

Farah’s key takeaways include:

• The Power of Routine: Keeping a consistent wake-up time (even on weekends!) helps regulate your internal clock and sets the tone for the day ahead.

• The Reset Rule: If you find yourself lying awake for more than 15 minutes, Farah suggests the best thing you can do is actually get out of bed. Instead of tossing and turning, which teaches your brain that the bed is a place for stress, move to another room.

• Quiet Activity: Engage in something low-light and non-stimulating, such as reading a physical book or folding some laundry, until you feel that wave of sleepiness return. Only then should you head back to bed.

• Screen-Free Wind Downs: Giving yourself at least an hour away from blue light allows your brain to produce the melatonin it needs to trigger sleep naturally.

DPC is A Different Kind of Primary Care

At Cool Creek Family Health, our direct primary care, we approach your wellness differently. We aren’t just here to treat you when you’re sick; we’re here to help you optimize how you live.

Through our direct primary care model, we provide a concierge experience without the high-end price tag. Our Family Nurse Practitioners have the time to actually sit down with you, discuss your healthcare needs in detail and create a personalized plan that fits your specific professional and family life. Reach out today for a meet and greet with Farah Myers, FNP, DipACLM and Keyla Matthews, FNP to discover how DPC can help you on your path to long term health and longevity.

FAQs

1. Why am I still exhausted even though I’m sleeping 8-9 hours a night?

• Sleep fragmentation: Waking multiple times during the night (even briefly) prevents you from reaching deep, restorative sleep stages
• Circadian rhythm disruption: Irregular sleep schedules confuse your body’s internal clock, even if total hours are adequate
• Sleep environment issues: Light, temperature, noise, or an uncomfortable mattress can prevent deep sleep
• Underlying conditions: Sleep apnea, restless leg syndrome, or hormone imbalances can reduce sleep quality without you realizing it
• Pre-sleep stress: Mental activation right before bed keeps your nervous system engaged instead of transitioning to rest

2. What’s the connection between stress, cortisol, and poor sleep?

• Your cortisol levels stay elevated, keeping your body in “fight or flight” mode
• Even after work ends, your nervous system hasn’t received the signal to relax
• Your brain remains activated, making it harder to fall asleep or stay asleep
• You may wake at 3-4 a.m. (a common cortisol spike time) and struggle to fall back asleep

3. Is it normal to wake up at 3 a.m. and then I can’t fall back asleep? What should I do?

• Cortisol surges: Your body naturally releases cortisol around 3-4 a.m. as part of your circadian rhythm; stress amplifies this
• Blood sugar dips: If you ate late or consumed sugary foods, blood sugar drops overnight, triggering wakefulness
• Sleep apnea: Breathing interruptions cause micro-awakenings you may not consciously remember
• Hormone shifts: Estrogen and progesterone changes (perimenopause, menopause) commonly trigger 3 a.m. wakefulness
• Caffeine or alcohol timing: Both disrupt sleep architecture, even hours after consumption

4. How does a consistent sleep schedule (even on weekends) actually improve my sleep quality?

• Circadian anchoring: Your wake time is your most powerful circadian anchor. Waking at the same time every day—yes, even weekends—reinforces your body’s internal clock
• Sleep onset predictability: When your wake time is consistent, your body naturally becomes sleepy at a predictable time in the evening
• Hormone regulation: Consistent timing helps stabilize cortisol (peaks at wake time, gradually declines), melatonin (rises in evening darkness), and other sleep-regulating hormones
• Metabolic benefits: Regular sleep timing improves insulin sensitivity and metabolic health

5. I’ve tried everything, but I’m still not sleeping well. When should I see a healthcare provider?

• Sleep apnea (disrupted breathing during sleep)
• Restless leg syndrome (involuntary leg movements)
• Insomnia disorder (difficulty falling or staying asleep)
• Narcolepsy or other sleep disorders

• Perimenopause/menopause (Keyla Matthews, FNP-BC, MSCP, specializes in this)
• Thyroid dysfunction
• Low testosterone
• Cortisol dysregulation

• Some blood pressure meds, antidepressants, or stimulants interfere with sleep
• “Deprescribing”, or adjusting timing may help

• Anxiety or depression
• Undiagnosed sleep apnea
• Chronic pain or inflammation