My path to sleep science started far from the calm sanctuaries of sleep clinics and research labs. Once upon a time, I was a Navy SEAL, part of one of the most demanding and rigorous military units in the world. I saw firsthand how sleep deprivation was simply part of the job. But it was the death of a close friend and teammate, SO1 Ryan Lark, that turned my life in a new direction. He hung himself in his dad's basement, and I knew his poor sleep health had played a crucial role in the tragedy. At the time, my own sleep was terrible, but I didn’t fully understand the toll it was taking on my mental and physical health. Over the next seven years, I immersed myself in sleep science, determined to uncover how sleep impacts the mind and body and to help others avoid the same fate.
Today, I would like to share with you the top three sleep struggles that we face in our fast-paced, digitally driven world. Each represents a unique battle against forces that undermine our health and happiness. Sleep deprivation isn’t just uncomfortable; it’s life-threatening. We’ll examine how these sleep challenges destroy our bodies and minds and what can be done to overcome them.
1: The Unrelenting Grip of Insomnia
Insomnia is a modern epidemic. It’s not just a matter of lying awake at night; it’s a state of constant hyper-arousal, where the brain refuses to switch off. Insomnia traps the mind in a cycle of worry and stress, creating a relentless feedback loop that impacts every facet of life.
The toll insomnia takes on mental health is staggering. Those who suffer from chronic insomnia are more likely to develop anxiety, depression, and even suicidal thoughts. A study by He, M., Li, Y., Chen, M. et al. (2024) found that insomnia disrupts the brain’s ability to regulate emotions, leading to increased mood instability and reduced stress resilience.
Physiologically, insomnia is a slow-acting poison. Research shows that prolonged sleep deprivation weakens the immune system, increases inflammation, and even damages the cardiovascular system, raising the risk of heart disease and high blood pressure. As Dr. Matthew Walker notes in Why We Sleep (2017), “The shorter you sleep, the shorter your lifespan.”
• Mental Health Risks: Insomnia is directly linked to anxiety, depression, and increased suicide risk.
• Physical Health Impacts: Chronic insomnia leads to systemic inflammation, heart disease, and reduced immunity.
2: The Hidden Cost of Circadian Misalignment
Our bodies are governed by circadian rhythms—internal clocks that regulate sleep, hormone production, and digestion. In an ideal world, we would follow the natural cycle of light and dark, but our modern lifestyle keeps us out of sync with nature. Circadian misalignment, which occurs when our daily schedules clash with our biological clocks, is a silent disruptor of health.
When our circadian rhythm is off-balance, our bodies lose their natural ability to rest and rejuvenate. A study by Fishbein et al. (2021) showed that circadian misalignment increases the risk of mood disorders, weakens cognitive function, and even disrupts metabolism, contributing to weight gain and diabetes. Many shift workers, for instance, suffer from “shift work disorder,” a recognized sleep disorder linked to irregular hours.
Mentally, circadian disruption can lead to mood swings, irritability, and cognitive decline. Physically, it puts us at greater risk for obesity, metabolic syndrome, and cardiovascular disease. The body is designed to work in harmony with the natural world, and when that connection is severed, the effects ripple through every system.
• Mental Health Risks: Circadian misalignment impairs cognitive function and increases susceptibility to mood disorders.
• Physical Health Impacts: Misalignment with natural sleep cycles raises the risk of obesity, diabetes, and heart disease.
3: The Plague of Digital Overstimulation
In our hyperconnected world, screens are a constant companion. But this digital dependency has a dark side: overstimulation. The blue light emitted by screens tricks our brains into thinking it’s still daylight, disrupting melatonin production and delaying the onset of sleep. With the internet and social media just a tap away, our minds stay engaged long after we should be winding down.
Constant exposure to digital screens creates a “sleep debt” that accumulates over time, making each night’s sleep less restorative. An article published in the journal Sleep by Gooley et al. (2011) found that even brief exposure to blue light before bed can delay melatonin release by up to three hours, making it nearly impossible for the brain to settle into a natural sleep rhythm.
Overstimulation affects mental health by increasing anxiety, depression, and even symptoms of attention-deficit disorders. Physically, the lack of quality sleep disrupts hormone balance, causes eye strain, and can lead to neurological problems over the long term.
• Mental Health Risks: Digital overstimulation can lead to anxiety, depression, and attention difficulties.
• Physical Health Impacts: Blue light disrupts melatonin production, causing hormonal imbalance and long-term neurological effects.
A Dystopian Future of Sleep Deprivation
We are in a dystopian crisis where poor sleep health has become the norm. It’s easy to ignore sleep’s importance when we’re young, busy, or driven by ambition. But the consequences of ignoring sleep are fatal. With each restless night, we inch closer to a future of chronic illness, mental decline, and emotional instability. Imagine a world where everyone operates on minimal rest—unable to focus, prone to aggression, and at constant war with their own bodies. This is where we’re headed if we don’t take action.
In my years of sleep research, I’ve encountered too many stories like my friend’s—people driven to despair, health deteriorating in silence, because no one told them the importance of sleep. It’s time we break this cycle and reclaim our nights. Quality sleep is not just a luxury; it’s a necessity. When we sleep well, we think clearly, feel balanced, and lead healthier lives.
Taking Action for Better Sleep
I created Sleep Genius and 62romeo non-profit to help others navigate this sleep crisis. I’m here to guide you through understanding your sleep needs, overcoming these modern sleep barriers, and restoring a sense of peace and resilience. Visit www.sleepgeni.us to learn about personalized sleep assessment tools, sleep tips, courses, or coaching designed to help you regain control over your sleep health.
The path to quality sleep is challenging but achievable. Together, we can reclaim our sleep and pave the way to a brighter, more balanced future—one that my Ryan Larkin and countless others were never able to see.
In the mental health field sleep is one of the first things we bring up during intakes.
Individual empowerment --> self advocacy --> workplace policy changes --> cultural shifts back into natural harmony :)