Show Notes
This episode is dedicated to looking at the essential functions and processes that happen while you are sleeping. We look at the vital restorations, resetting and repairs that are happening in the brain and the body to keep you healthy and balanced and ready for the world! The 11 Systems All these systems repair, restore, balance and need regular sleep. Each system has a timer co-ordinated by your circadian rhythm. Cardiovascular, Digestive, Endocrine, Immune, Muscular, Nervous, Urinary, Reproductive, Respiratory, Skeletal & Integumentary (skin, hair, nails, sweat & oil glands). 4 Essential Physical Functions 1. Growth Hormone Secretion Crucial for repairs, known as an elixir of life and youth. It repairs muscles and rejuvenates skin. About 70% of growth hormone is secreted during slow wave deep sleep. After we hit 40, growth hormone secretion drops dramatically. Avoid stimulants and sedatives -caffeine and alcohol as they disrupt sleep 2. Fertility & Sex Hormones The drivers of sexual function and desire are all dependent upon good sleep to work well. Less than 5 hours reduces testosterone to that of a man 10 years older. 3. Metabolic Hormone The hormones that tell us when to eat and when we are full are profoundly impacted by a lack of sleep. The way our body deals with energy is also negatively impacted.
4. Immunity What we want is an immune system with an appropriate immune response. People often talk about “boosting” immunity and that’s not always a good thing. Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019 Jul 1;99(3):1325-1380. doi: 10.1152/physrev.00010.2018. PMID: 30920354; PMCID: PMC6689741.
4 Essential Mental & Psychological Repairs 1. Glymphatic Drainage The brain cleans itself and flushes out toxins and plaque. Essential for your long terms brain health. 2. Emotional Health & Wellbeing We decide what is useful and what we need to forget! We embed the positive emotions and gets rid of the negative emotional turmoil. 3. Neuroplasticity Cognitive function, learning and how we embed memory happens during sleep. All learning is happening while we sleep! 4. Dreaming This is how we simulate real life dangers and stressful events. Hugely important for our mental wellbeing.
Action Points Mindset shift - Re-evaluate how you prioritize your bedtime and your sleep. If you are not getting enough sleep and going to bed on time all of the above functions, repairs will suffer. The repairs, restoration and re-setting will take care of itself as long as you are getting sufficient quality sleep.
More from The Sleep & Health Podcast
In this fascinating episode, we dive deep into the intersection of neuroscience, nature, and human behavior with Martin O’Neill, lecturer at ATU Sligo, Neuroscientist and PhD supervisor whose research explores how natural environments shape our wellbeing, attention, mood, and decision-making. Together, we unpack how the brain’s reward systems respond to uncertainty, how modern environments disrupt ancient neural circuits, and how reconnecting with nature can transform stress, gut health, and mental wellbeing. 1. Dopamine Pathways & Human Behaviour We explore how dopamine actually works (beyond the pop-psych myths) and why it is less the “pleasure molecule” and more a prediction and motivation system. Martin explains: How dopamine shapes choices, goal pursuit, and habit formation
In this deeply fascinating episode, I sit down with Martin McDonagh, a counsellor, therapist, author, and spiritual guide, to explore the profound journey of spiritual growth, emotional regulation and self-understanding. Together, we unpack what it means to live with purpose, embrace life’s transience, and find meaning in both pleasure and pain. Martin shares timeless insights drawn from his years of therapeutic and spiritual practice — offering wisdom on navigating anger, loneliness, fear, and acceptance. Martin shares his journey from the Himalayas, to India, to Death Valley and the teaching he learned along the way. The conversation invites listeners to look inward, to take responsibility for their own path, and to find fulfillment through awareness and compassion. Spiritual Growth & Destiny: How we can uncover our deeper purpose and align with our true path.
The Sleep & Health Podcast – Episode 9: Building Your Personal Performance Plan with Eoin Lacey About the Episode In this episode, Tom speaks with Eoin Lacey, a leading performance coach and health strategist, about how to optimize performance by building a personal performance plan that works in the real world. Together, they explore the crucial role of recovery as the foundation for sustainable success — in life, work, and sport. Eoin shares practical strategies for improving focus, managing stress, and creating balance in a world that’s constantly “on.” The discussion also dives into how to switch off from technology, build an environment that supports wellbeing, and take ownership of your habits and results through accountability. Whether you’re an athlete, executive, or anyone striving for better energy and performance, this episode offers a roadmap for designing your “ideal week” — one that aligns your goals with your health, recovery, and mindset. Why recovery is the base of all high performance
In this incredible episode, I speak to Kadam Adam Starr — meditation teacher and practitioner of the Kadampa Buddhist Tradition. Kadam Adam is the principal teacher at Tara Kadampa Meditation Centre Dublin which is dedicated to teaching meditation and Buddhist practices in a way to make it accessible to people in everyday life. The teachings place an emphasis on mindful awareness, emotional wellbeing, spiritual growth, and using meditation to help with sleep and mental clarity. It was such an insightful and powerful episode for me.
In this episode, I sit down with Brian Crooke! The most well known and liked man in Wellbeing as a true thought leader in the field of Workplace Wellbeing. We covered so much in this episode: Workplace Wellness Today Why wellbeing initiatives often fall short when they’re treated as a “tick-the-box” exercise.