How does sleep quality impact daily energy?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.Sleep quality controls your daytime energy via biological rhythms. Cortisol and melatonin regulate our restoration cycles during the nighttime. Poor-quality sleep disrupts these hormones, thus depleting your energy the next day. This is the case for me with children. Stable sleeping patterns restore innate energy.
Hormone Regulation
- Cortisol drops at night allowing melatonin release
- Proper balance enables cellular repair processes
- Disruption causes morning grogginess and low energy
REM Sleep Importance
- REM phases consolidate memories and emotions
- Occurs in 90-minute cycles throughout the night
- Insufficient REM causes cognitive fatigue next day
Duration Optimization
- 7-9 hours aligns with natural circadian needs
- Oversleeping fragments sleep architecture
- Undersleeping reduces deep restoration phases
Consistency Factors
- Fixed bed/wake times stabilize biological rhythms
- Weekend variation creates social jet lag
- Consistency improves sleep efficiency over time
Cortisol-melatonin balance functions as your energy scoreboard. Cortisol levels should rise and reach their peak in the morning, only to decrease for the rest of the day. Melatonin levels will begin to rise and peak after sunset, signaling to your body that it is now time for sleep. Artificial light at night disrupts that equation. I have started wearing blue light-blocking glasses after dinner.
Safeguard your REM sleep for cognitive restoration. This period is where emotional and memory processing occurs. Alcohol and late eating greatly cut down the amount of REM time. I felt more energized when I stopped having wine with dinner. Instead, develop a calming pre-sleep protocol.
Stick to consistent sleep timing during the weekends. More than 90 minutes of variation creates social jet lag. Hormone release does not adjust easily. These days, I stay within a 30-minute commute of my workplace on weekdays. This simple change wiped out my Monday fatigue.
Read the full article: 10 Natural Ways How Increase Energy
