Why Poor Sleep Is Bad for You (and What You Can Do About It)
By: Brian Hoeflinger, MD
January 18, 2026 | #72
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Disclaimer: Opinions are my own. Not medical advice.
Medical Trivia of the Week
Approximately how many neurons does the human brain contain? (the correct answer is at the end of this email)
- A) 42 billion
- B) 86 billion
- C) 37 billion
- D) 121 billion
What Sleep Actually Does for Your Body and Brain
Most people think of sleep as rest. Something you get after the important parts of the day are over.
That’s a mistake.
Sleep isn’t passive. It’s one of the most active biological processes in your body.
While you sleep, critical repair happens.
Your brain:
- clears metabolic waste
- consolidates memory
- regulates emotion
Your body:
- repairs tissue
- balances hormones
- regulates blood sugar
- supports immune function
When sleep is short or inconsistent, this repair work is incomplete. Over time, poor sleep:
- raises blood pressure and stress hormones
- worsens insulin resistance and weight gain
- impairs memory, focus, and emotional control
- increases risk of heart disease, stroke, and dementia
The danger is subtle. You don’t feel it after one bad night. But years of poor sleep compound, quietly.
What Most People Get Wrong About Sleep
“I can function fine on 5–6 hours.”
You may be functioning, but not optimally. Chronic sleep restriction dulls reaction time, judgment, and memory, even if you’ve adapted to feeling tired.
“I’ll catch up on weekends.”
Some sleep debt can be repaid, but irregular schedules disrupt your circadian rhythm and reduce sleep quality during the week.
“Sleep problems are just part of aging.”
Sleep changes with age, but poor sleep isn’t inevitable. Many causes are behavioral, environmental, or medical, and fixable.
“It’s normal to wake up exhausted.”
It’s common. It is not normal.
What You Can Do About It
You don’t need perfect sleep. You need consistent, adequate sleep.
Start here:
• Protect your schedule
Go to bed and wake up at roughly the same time every day. Consistency matters more than perfection.
• Prioritize duration
Most adults need 7–8 hours. Chronic short sleep has real long-term consequences.
• Optimize your environment
Cool, dark, quiet rooms support deeper sleep. Small changes add up.
• Limit sleep disruptors
Late caffeine, evening alcohol, and screens before bed fragment sleep, even if you fall asleep quickly.
• Address breathing issues
Snoring, gasping, or persistent daytime fatigue may signal sleep apnea, which significantly raises heart and brain risk.
• Treat sleep like prevention
Sleep isn’t a luxury or reward. It’s daily preventive medicine.
All in all, most chronic diseases don’t start suddenly. They develop slowly, often years before symptoms appear. Poor sleep accelerates that process.
The good news? Small, consistent improvements in sleep can profoundly shape your health over time. Your future brain and body are built while you sleep.
*P.S. - If you found this helpful, consider sharing it with someone who doesn't get enough sleep or thinks sleep "isn't that important."
Impactful Quote of the Week
"Knowing yourself is the beginning of all wisdom.”
- Aristotle
All my best,
Brian Hoeflinger
P.S. - if you enjoyed this newsletter, you may enjoy my podcast and/or my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).
Check out My Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking
Check out My Podcast
The Hoeflinger Podcast is about more than medicine, it’s about living a fuller, healthier, and more meaningful life. My son, Kevin, and I discuss medicine, health, fitness, lessons learned from personal tragedy, family, and purpose. Along the way, we invite inspiring guests to bring fresh insights and perspectives. Watch or listen to the podcast below.
YouTube: Click here
Apple Podcasts: Click here
Spotify: Click here
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Medical Trivia Answer:
The correct answer is B) 86 billion
*Disclaimer: This newsletter and blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this newsletter and blog or materials linked from this newsletter and blog is at the user’s own risk. The content of this newsletter and blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay seeking medical advice for any medical condition they may have and should consult their healthcare professionals for any such conditions.
