Why Not Getting Enough Sleep Is Linked To Higher Risk Of Mortality – What We Learned From Kristen Holmes
In episode 2 on In Your Skin, we sat down with Kristen Holmes, Global Head of Human Performance and Principal Scientist at WHOOP, to talk about something we all struggle with at some point – sleep.
We’ll be honest: we used to think sleep was something we could “catch up on” later. But after chatting with Kristen, we realised just how much it impacts everything – our mood, energy, hormones, and even long-term health. Listen to the full episode here.
Here are our biggest takeaways from this super insightful chat!
Why Sleep Is a Game-Changer for Women
Kristen explained that for women especially, sleep is the foundation for overall well-being. It affects cognitive function, hormone regulation, metabolism, and stress resilience. If you’ve ever felt like you’re running on empty and don’t know why – your sleep could be the missing piece of the puzzle.
How to Work With Your Body’s Natural Rhythm
Your body thrives when you align with its natural sleep-wake cycle. Here are a few simple tweaks Kristen swears by:
- Keep a consistent sleep schedule: Going to bed and waking up at the same time (even on weekends!) helps regulate your internal clock.
- Get morning sunlight: Stepping outside first thing in the morning signals to your body that it’s time to be awake.
- Dim the lights at night: Artificial light (hello, scrolling in bed) can suppress melatonin, making it harder to fall asleep.
Can You Catch Up on Sleep?
We asked Kristen if making up for lost sleep on the weekend actually works. Her answer? Not really. Chronic sleep debt affects metabolism, mental clarity, and longevity. Instead of trying to make up for lost sleep, focus on consistency – it makes all the difference.
Why Women Feel the Effects of Poor Sleep More Than Men
Ever notice that after a rough night, the men in your life seem to function just fine while you feel completely wrecked? There’s science behind it. Women’s hormones make us more sensitive to sleep deprivation, which means we experience:
- More disrupted sleep cycles
- Higher stress and anxiety levels
- Increased risk of insulin resistance and weight gain
- Earlier onset of menopause (yes, really!)
Kristen’s Top Tips for Better Sleep
The good news? Sleep is something we can improve. Here’s what Kristen suggests:
- Stick to a sleep routine: Train your body to wind down at the same time every night.
- Keep your room cool: 18-20°C (65-68°F) is the sweet spot for deep sleep.
- Be mindful of when you eat: Having your last meal 2-3 hours before bed helps stabilise blood sugar and supports better rest.
- Reframe stress: Women who see stress as a challenge rather than a threat tend to sleep better. Try breathwork, meditation, or journaling to shift your mindset.
Final Thoughts: Sleep Is Non-Negotiable
We used to wear exhaustion like a badge of honour – now, we’re obsessed with prioritising sleep. And trust us, the difference is life-changing.
If you’ve been feeling tired, moody, or just off, consider this your sign to start making small changes. Your body (and hormones) will thank you.
Want to hear the full conversation? Tune into Kristen’s episode on In Your Skin! 🎙️