Sleep is the foundation upon which all other aspects of health rest. While diet and exercise often dominate the wellness conversation, sleep plays an equally—if not more—critical role in how the body heals, performs, and ages. Without enough of it, even the cleanest diet and most consistent fitness routine won’t yield the results they should.

When we sleep, the body enters a deeply restorative mode. This is when growth hormone is released, damaged cells are repaired, and the brain performs a kind of “neural housekeeping” that clears metabolic waste—processes that are essential for longevity and optimal cognitive function. A lesser-known fact: the brain’s glymphatic system, responsible for flushing out toxins like beta-amyloid plaques, is 10x more active during deep sleep. Inadequate sleep disrupts this system, which researchers believe may increase the risk of neurodegenerative diseases, like Alzheimer’s, over time.

Yet, quality sleep has become harder to come by in our overstimulated, tech-saturated lives. Blue light exposure in the evening suppresses melatonin production, while chronic stress ramps up dopamine and cortisol, keeping the brain in an “on” state. The result? Racing thoughts, restless nights, and an uphill battle to feel truly rested.

But achieving high-quality sleep in today’s world often requires more than just “getting to bed earlier.” Lifestyle choices, light exposure, nutrition, and even thought patterns play a role. For example, avoiding high-glycemic foods, like rice and bread, before bed prevents blood sugar crashes that can wake you up at 2 a.m. Likewise, supplementing with amino acids like glycine has been shown to shorten time to sleep and improve sleep architecture.

Some more actionable sleep hacks backed by neuroscience include: