Sleep Like Your Health Depends on It
Why prioritizing sleep is the most underrated longevity hack.
In the pursuit of health and longevity, sleep often takes a backseat to diet and exercise. However, emerging research underscores that quality sleep is equally crucial, especially for women. At Vango Wellness, I recognize sleep as a foundational pillar of well-being, essential for both physical and mental health.
My Journey: From Sleep Deprivation to Restoration
Reflecting on my past, I recall my years in the advertising industry, where long hours and high stress were the norms. Surviving on just three hours of sleep per night was a badge of honor, but it took a toll on my health and productivity. Transitioning to a wellness-focused lifestyle illuminated the profound impact of adequate rest. Now, prioritizing sleep has become non-negotiable, and the benefits are undeniable.
Embracing Early Nights Without FOMO
Recently, a friend questioned my habit of leaving social gatherings by 9:30 PM. My response was simple: prioritizing sleep is a choice I've made for my health, and I don't experience the fear of missing out (FOMO). Instead, I gain energy, clarity, and resilience, which enrich my daily life far more than late-night events ever did.
But enough with the personal, let’s dive into the Science of Sleep…
What Happens During Rest
Understanding the physiological processes during sleep reveals its significance:
Brain Function: During sleep, the brain consolidates memories, processes information, and clears out toxins that accumulate during the day. This "housekeeping" is vital for cognitive function and emotional regulation.
Physical Repair: The body undergoes tissue growth and repair, muscle restoration, and immune system strengthening. Growth hormones are released, facilitating these restorative processes.
Hormonal Balance: Sleep regulates hormones that control appetite, stress, and metabolism. Disruptions can lead to weight gain, increased stress, and a higher risk of chronic diseases.
Benefits of Quality Sleep for Women
Adequate sleep offers numerous advantages:
Cardiovascular Health: Good sleep habits are associated with a reduced risk of heart disease and stroke. 1
Weight Management: Adequate sleep supports metabolic health and helps regulate appetite.
Emotional Well-being: Consistent sleep patterns contribute to better mood regulation and mental health.
Enhanced Cognitive Function: Improved concentration, memory, and decision-making abilities.
Longevity: Studies suggest that optimal sleep duration is associated with increased lifespan.
Why Sleep Needs Evolve with Age
Sleep isn’t a static need—it changes throughout a woman’s life due to hormonal shifts, lifestyle demands, and natural changes in sleep architecture.
In Your 20s and 30s: Deep sleep is abundant during these years, which supports recovery, memory consolidation, and hormonal balance. However, work/life stress and social obligations can disrupt routines. Prioritizing sleep builds a strong health foundation for future decades.
In Your 40s: As estrogen and progesterone levels fluctuate in perimenopause, women may experience more nighttime awakenings, hot flashes, or difficulty falling asleep. Supporting sleep quality—rather than just quantity—becomes critical.
In Your 50s and Beyond: Postmenopausal women produce less melatonin (the sleep hormone), and natural aging leads to lighter, more fragmented sleep. Sleep may come earlier in the evening and waking up earlier becomes more common. This makes creating a consistent routine, minimizing nighttime disruptions, and focusing on sleep hygiene even more important.
These biological and lifestyle shifts highlight the need to adjust your sleep approach decade by decade. That’s why at Vango Wellness, I guide women through tailored strategies that match their unique stage of life—so sleep becomes a supportive, not stressful, part of your wellness journey.
Prioritizing sleep is a transformative act of self-care.
By understanding its profound impact and making conscious choices to value rest, we empower ourselves toward greater health, vitality, and longevity.
At Vango Wellness, I advocate for embracing sleep as a cornerstone of a balanced and fulfilling life.
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Diao T, Liu K, Lyu J, et al. Changes in sleep patterns, genetic susceptibility, and incident cardiovascular disease in China. JAMA Netw Open. 2024;7(4):e247974. doi:10.1001/jamanetworkopen.2024.7974