173. Beyond the 3 AM Wake-Up: A Blueprint for Consistent, Restorative Sleep and Its Health Benefits

​​Written by Clinical Herbalist Donna Troy Cleary, March 26, 2026

Sleep is essential for our physical and mental well-being, affecting everything from our mood and cognitive function to our cardiovascular and metabolic health. ​Quality sleep allows your body to recover, repair, and grow, optimizing nearly every essential function. ​Unfortunately, many things in our modern world can disrupt this vital process.

Consequences of Poor Sleep

​A chronic lack of sleep or poor-quality sleep increases the risk of various health problems, including high blood pressure, cardiovascular disease, diabetes, depression, and obesity. ​It can also compromise immunity, making individuals more susceptible to illness and infection. ​Additionally, insufficient sleep negatively impacts brain function, leading to difficulty concentrating, slower reaction times, and impaired memory. Poor sleep pushes the body into an insulin-resistant state, ramps up hunger hormones, and increases inflammation.

​​While we sleep, our bodies and brains remain active, undergoing vital processes for physical and mental health, including memory consolidation, tissue repair, and waste removal from the brain. ​These physiological changes occur across various organ systems, such as the central nervous system, cardiovascular system, and endocrine system.

Sleep Stages and Brain Activity

Try to get 7-9 hours of sleep nightly. Sleep is a complex and dynamic process, characterized by cyclical patterns between two main phases: ​non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. ​These phases are distinctly different in terms of their brain waves and the physiological changes that occur within them. ​Typically, sleep cycles through three NREM (Non-REM) stages, and is then followed by a REM period. ​A full sleep cycle usually lasts about 90 to 120 minutes, and most people go through four or five cycles per night.

1.    Non-REM Sleep

The first part of the sleep cycle is non-REM sleep, which is composed of three stages.

***Stage 1 NREM sleep: ​This is the lightest stage and the transition from wakefulness to sleep. It typically lasts only a few minutes. ​Heart rate, breathing, and eye movements slow, and muscles begin to relax.

***Stage 2 NREM sleep: ​A slightly deeper stage where brain waves slow down, body temperature drops, and eye movements stop. ​It accounts for the largest portion of total sleep time, approximately 45%. ​This stage is important for memory consolidation.

***Stage 3 NREM sleep: ​This is the deepest stage of NREM sleep, essential for feeling refreshed upon waking. ​During this stage, heart rate and breathing slow to their lowest levels, muscles are relaxed, and brain waves become even slower. ​Tissue repair, protein synthesis, and the release of key growth hormones primarily occur during this stage.

2.    REM Sleep: REM sleep typically occurs about 90 minutes after falling asleep. ​During REM sleep, brain activity significantly increases, becoming similar to that seen during wakefulness. ​Breathing becomes faster and irregular, and heart rate and blood pressure rise to near waking levels. ​Most vivid dreaming occurs during REM sleep, when the body becomes temporarily paralyzed, preventing individuals from acting out their dreams.

How we sleep has changed: Biphasic Sleep vs. Monophasic Sleep

Waking up in the middle of the night might be hard-wired.

• Biphasic Sleep

From antiquity through the pre-industrial era, humans engaged in segmented sleep. ​This involved an initial sleep typically from 9:00 PM to 11:00 PM, followed by a period of wakefulness, called "the watch," from around 11:00 PM to 1:00 AM. People did chores, put wood on the fire, checked livestock, had social interactions, and it was a time for contemplation. This period was followed by a second sleep that lasted until morning. ​This pattern was widespread with references dating back to the 8th Century BC.

*** A study showed that participants naturally shifted to this form of biphasic sleep when placed in a setting with less light, leading researchers to believe this type of sleep pattern is hard-wired.

• Monophasic sleep

Consolidating our nighttime sleep into one block became the dominant sleep pattern after the industrial era, when artificial lighting began enabling people to stay up past sunset.

• Another form of Biphasic Sleep

Out of Monophasic sleep came a new form of biphasic sleep that added a nap in the afternoon. A siesta is an example of this. It has consistently been linked to improved cognitive performance, with shorter naps shown to reduce sleepiness and cause cognitive improvement, while naps lasting more than 30 minutes produce cognitive benefits for a longer time period, but there is usually some grogginess after waking.

Many animals are biphasic sleepers, including birds, insects, and mammals.

Essential Bodily Processes That Happen During Sleep

​While you sleep, your body orchestrates numerous vital processes for your health and functioning.

1.    Brain Function and Waste Removal

The brain remains highly active during sleep, processing information from the day and forming new memories. ​Sleep also plays a housekeeping role. The glymphatic system, a pathway that clears waste from the brain, is most active during deep sleep. ​This system removes waste that is linked to neurodegenerative diseases.

2.    Hormonal Regulation

Sleep significantly influences the secretion and action of most hormones. ​For instance, during deep sleep, there is a surge in growth hormone, testosterone, and IGF-1 secretion, which are crucial for tissue repair, protein synthesis, and muscle growth. ​Sleep also regulates hormones like ghrelin and leptin, which control hunger and fullness, helping to maintain healthy dietary choices. ​Sleep disruptions can lead to imbalances in these hormones, increasing appetite and cravings for high-calorie foods.

3.    Cardiovascular System

​During sleep, the cardiovascular system experiences a period of "rest and relaxation". ​Heart rate slows down, and blood pressure drops, providing the heart and blood vessels a break from the day's work. ​

4.    Immune System Support

​Quality sleep is essential for a strong immune system to defend against infections. ​During rest, the body produces cytokines, specialized proteins that facilitate communication among immune cells and help prevent inflammation, a major driver of chronic illnesses. ​Insufficient sleep can lead to the immune system producing more inflammatory cytokines.

5.    Muscle Repair and Tissue Growth

​Sleep is the body's primary time for tissue growth and repair, allowing healing and restoration to occur. ​During deep sleep, muscle repair and protein synthesis intensify, and energy stores are replenished. ​Sleep deprivation can impair muscle recovery.

Sleep Disruptors:

1.    The Impact of Alcohol

While alcohol might initially make you feel sleepy, it often severely impairs overall sleep quality. ​Individuals who consume excessive amounts of alcohol frequently experience poor sleep quality. ​Alcohol disrupts normal sleep patterns, leading to lighter, less restorative sleep and more frequent awakenings throughout the night. ​It can fragment sleep, disrupt sleep cycles, and reduce rapid eye movement (REM) sleep, which is vital for restorative sleep. ​Alcohol can prevent deep sleep and relax upper airway muscles, exacerbating issues like sleep apnea.

2.    The Double-Edged Sword of Stress

Stress makes it harder to sleep, and poor sleep makes it harder to handle stress. ​Stress and anxiety are frequent causes of insomnia. ​Sleep loss can lead to elevated cortisol, which further disrupts sleep. ​Managing everyday stress through practices like maintaining a work-life balance, expressing emotions, and planning routines can help. ​Meditative practices can also be effective in relieving stress and improving sleep.

3.    Light Pollution

​Light pollution significantly impacts sleep quality. ​Light regulates our circadian rhythm, the body's internal clock that dictates alertness and rest. ​Artificial light at night can misalign our circadian rhythm, decrease melatonin production (a sleep-promoting hormone), and disrupt sleep cycles. ​Even low levels of indoor light with closed eyes can affect the circadian rhythm. ​ Nighttime light exposure has been associated with eye strain, weight gain, and even higher cancer risks. ​Use blackout curtains, dim lights before bed, and limit exposure to screens and blue light from electronic devices at least 30-60 minutes before sleep.

4. Noise Pollution

Environmental noise, especially from transportation, can lead to nocturnal awakenings, physiological stress responses (like increased heart rate and stress hormone secretion), and fragmented sleep, reducing slow-wave and REM sleep. ​This can result in daytime sleepiness, mood changes, and reduced cognitive performance. ​Chronic noise exposure can also contribute to cardiovascular disease, hypertension, and stroke. ​

5. An uncomfortable sleep environment, including an overly warm or cold room, or poor air quality, an unsuitable mattress or pillow, can also contribute to restless nights.

6. The presence of pets in the bedroom, while comforting for some, can inadvertently lead to sleep interruptions through their movements or noises.

Ways to improve sleep:

Tuning in to the Earth's cycles: ​Observing natural light patterns during sunrise and sunset is crucial for regulating the body's internal clock, known as the circadian rhythm, which significantly improves sleep quality. ​Exposure to bright, natural light in the morning, often called "sun gating," signals the brain to decrease melatonin (the sleep hormone) and increase cortisol (the alertness hormone), promoting easier waking, improved focus, and better nighttime sleep. ​Conversely, the changing hues of sunset, particularly the contrast between orange and blue tones, help reinforce the body's understanding of the day's end, preparing it for rest and sleep. ​This light regulation extends beyond sleep, influencing metabolism, mental and physical performance, and immunity, with blue light during sunrise being particularly effective for setting the circadian rhythm.

·      Routines: A consistent sleep schedule, even on weekends, helps regulate your internal clock, making it easier to fall asleep and stay asleep. A calming bedtime routine, such as listening to music, reading a book, or taking a warm bath, signals to your body that it's time to wind down. ​Avoiding stimulating activities like using phones, tablets, or watching television for at least 30 minutes before bed is also crucial. ​Sleep hygiene, which includes both a conducive sleep environment and healthy daily habits, promotes consistent, uninterrupted sleep.

·      ​Exercise: Regular physical activity has numerous health benefits, including significantly improved sleep quality and duration. ​Scientific literature shows that adults who exercise for at least 30 minutes daily often sleep longer. ​Exercise increases melatonin production, helping regulate sleep-wake cycles and facilitating faster sleep onset. ​It also reduces stress, improves mood, and helps regulate body temperature, all contributing to better sleep. ​Moderate-intensity exercise is generally more effective than vigorous exercise, particularly for improving sleep quality in adults. ​However, high-intensity exercise, especially when performed less than an hour before bedtime or for more than 90 minutes in the evening, can negatively impact sleep. ​Consistency and regularity in exercise are key to reaping these benefits. ​The WHO recommends 150-300 minutes of moderate-intensity aerobic physical exercise per week for adults, which is equivalent to 30-minute exercise sessions three to six times a week.

🌿 Herbal Support:

Nervous system-soothing herbs help calm the mind and ease restlessness, especially during stress or travel. At Spiral Herbal Remedies, we formulate our sleep products around herbs traditionally used to calm the nervous system, support relaxation, and encourage deeper rest.

1. Our Organic, THC-free CBD Isolate Oil has been my go-to for many years and is consistently one of our best sellers.

CBD works primarily through its calming and anti-anxiety effects. Individuals may find it easier to relax and achieve beneficial sleep without next-day grogginess.

CBD may also help with sleep disturbances by addressing underlying factors such as chronic pain and inflammation. ​

2. Nervine Herbal Teas and Tinctures:

Nervines are herbs that act on the nervous system. They are used worldwide to reduce tension, anxiety, and sleep disturbances. Some of the Nervines we carry in our shop are: Skullcap, Oat Straw and Milky Oats Seed, Gotu Kola, Valerian, Passionflower, Chamomile, Lavender, Lemon Balm, Hops, Catnip.

These calming herbs relax muscle tension, quiet the mind, and support natural melatonin rhythms. The ritual of preparing tea can also become a consistent part of a bedtime routine, reinforcing the body's natural sleep rhythm.

We have premade herbal tea blends like our Calm the F* Down Tea, which people report knocks you out and you feel rested, not drowsy in the morning.

Our Passionflower Tincture is very popular. Both work by increasing GABA production, a neurotransmitter that has a calming effect on the nervous system.

We are happy to make you a custom blend if you prefer

3. Adaptogens

​Adaptogens are herbs that enhance the body's ability to respond to occasional stress. They are known for supporting overall well-being and helping the body adapt to various stressors. Adaptogens work by normalizing the body's systems, such as the hypothalamic-pituitary-adrenal (HPA) axis and the sympatho-adrenal system (SAS). ​This action helps regulate stress response by modulating cortisol levels (part of your stress response) and can mitigate fatigue and stress-induced impairments.

Ashwagandha Tincture Ashwagandha is a classical herb in Ayurveda. It is classified as a rejuvenating herb. It helps lower elevated cortisol levels and decrease stress-induced elevations in dopamine. Ashwagandha improves markers of immune function and can induce non-REM sleep.

Another group of Adaptogens is our Reishi Blends (see below), which are a combination of wild or outdoor-grown mushrooms. These blends leverage the diverse benefits of powerful fungi. Each blend consists of 50% Reishi and 50% of either Chaga, Lion's Mane, or Turkey Tail. In addition to their adaptogenic properties, these mushrooms are known for their Immune System Support, Anti-inflammatory, Antioxidant, Antimicrobial, Anti-cancer, and Antihistamine Properties.

***Try our Reishi and Chaga Mushroom. In addition to those properties listed above, Chaga has a long-standing history of use in promoting skin and gut health.

*** Our Nerve blend is half Reishi and half Lion's Mane. Lion's Mane is particularly known for its history of improving cognitive function.

*** Both Turkey Tail and Reishi have been extensively studied for their potential benefits in supporting cancer treatment and prevention.

🌿 For natural sleep support:

Visit Spiral Herbal Remedies📍 810 Washington Ave, Brooklyn🌿 spiralherbalremedies.com

Your body already knows how to sleep — sometimes it just needs a little rhythm and herbal support to remember. Use the coupon SLEEPWELL at checkout for 10% off your next order.

***As an addendum, if you read our previous Blog Post about the Health Risks now associated with high THC levels in Marijuana, I left out one critical risk:

Increase Risk of Heart Attack and Stroke

​Studies have indicated a significant association between cannabis use and an increased risk of heart attacks and strokes. ​Daily cannabis users have shown a 25% higher likelihood of experiencing a heart attack and a 42% higher likelihood of a stroke compared to non-users. ​The risk of these events appears to rise with increased frequency of use. ​For instance, a 2024 study reported an increased risk of heart attack and stroke even with weekly cannabis use, with odds increasing with more frequent use. ​Some research suggests that the risk of myocardial infarction (MI) is particularly elevated within the first two hours after smoking cannabis, with one study showing a 4.8-fold increase in the relative risk for MI during this period.