Why sleep could be the most important medicine you are missing
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When Dr. Leah Murray was working in emergency medicine, she discovered first-hand how detrimental sleep deprivation could be. Night shift workers are notorious for experiencing burnout because of the obvious disruption of their circadian rhythm.
She thought she was coping. She was running on adrenaline and cortisol, pushing through night shifts, and telling herself this was just part of the job. But over time, the cracks started to show.
After doing some blood work (well actually saliva is the better way to check cortisol) she realised the true impact of poorly managed cortisol : melatonin balance and its knock-on effects on the rest of the hormonal system - especially thyroid hormone and progesterone (and testosterone in men).
The culprit? Years of disrupted sleep.
How sleep shapes hormones
Working through the night meant my body’s natural rhythms were constantly at war with my job. Cortisol is meant to be low at night, giving your body space to repair and reset. But in an emergency room, you need cortisol to cope with the intensity and unpredictability of what’s in front of you. Over time, my system was caught in a tug-of-war it simply couldn’t win.
What many women don’t realize is that disrupted circadian rhythms (your 24-hour sleep/wake cycle) also throw off your infradian rhythm (the roughly 28-day female hormonal cycle). For me, it was like a domino effect – lack of quality sleep destabilized my hormones, my stress response, and my long-term health.
What science tells us about sleep
In his groundbreaking book Why We Sleep: The New Science of Sleep and Dreams, neuroscientist Matthew Walker makes a powerful case for sleep as the foundation of health. His research shows that deficient sleep is strongly linked to nearly every major disease in modern society – from Alzheimer’s and cancer to obesity and diabetes.
- Walker explains that sleep is not passive. It’s an active process where your body is:
- Regulating hormones, including cortisol and thyroid function
- Cleansing the brain, removing toxins that build up during the day
- Strengthening memory and learning through REM sleep
- Repairing the immune system, making you more resilient against illness
In short: sleep is not optional. It is essential.
A turning point
When Dr Leah Murray realized her health was breaking under the weight of chronic night shifts, she made a choice to step away from emergency medicine and restore my sleep. It wasn’t easy – but it was necessary. Returning to natural sleep patterns was a cornerstone of rebuilding my energy, balancing my hormones, and restoring my wellbeing.
What this means for you
If you’ve been ignoring your sleep, and this doesn’t only apply to those having to do night shifts – whether it’s because of work, parenting, or just the demands or bad habits of modern life ( TV, cell phones, iPads and other ‘blue light’ devices which block the secretion of melatonin for at least 60-90minutes after looking at them) – know this: it will catch up with you. There is what’s known as ‘sleep debt’ where you never truly catch up on the sleep that you missed.
Sleep is not a luxury.
It is the most powerful, natural medicine we have access to.
So, take a moment to ask yourself:
- Am I protecting my sleep the way I protect my diet or exercise?
- Do I understand how much my hormones, mood, and energy depend on it?
- Could better sleep be the missing piece in my health journey?
Your health begins in the hours when you close your eyes. Give yourself permission to rest - your body and mind will thank you.
At Back to Balance, we haven’t spoken much about sleep before - but it’s impossible to ignore its role in restoring health, balance, and energy. If this topic resonates with you, there are many excellent books, podcasts, and resources to explore. Matthew Walker’s work is a great place to start and rather than rehashing what’s already available, our goal is to help you cut through the noise and apply proven insights in a simple, practical way.
That’s why we’re working on a short, free guided course on sleep to support your journey.
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