Sleep Isn’t a Luxury- It’s Essential for Healing

In many Latino homes, sleep often comes last. We hustle through long days, care for our families, and often tell ourselves we’ll rest when everything else is done. But the truth is rest is not a reward. It’s a necessity.

Sleep is the body’s repair time. It’s when our blood sugar levels regulate, our brain stores memories, our heart and immune system rest, and our mood resets. Science backs it up: adults need 7-9 hours of sleep per night, and consistently getting less increases the risk of heart disease, obesity, diabetes, memory loss, and even depression.

A major study involving nearly 1 million people found something important: both too little and too much sleep can raise your risk for heart disease. Women who sleep less than 7 hours have a higher chance of developing heart problems. For men, sleeping more than 9 hours can also be risky. The sweet spot? Between 7.5 and 8.5 hours of good sleep each night. It’s a reminder that balance matters, not just how much you sleep, but how well.

Lack of sleep can make everything feel harder, your body aches more, your weight becomes harder to manage, and your mood suffers. Many in our comunidad work long hours, juggle caregiving, or have stressful jobs that make rest difficult. People with chronic conditions like diabetes, high blood pressure, or autoimmune diseases are especially impacted when sleep is sacrificed. Rest isn’t just helpful, it’s part of the healing process.

But there is hope. Sleep isn’t out of reach, it just takes intention. Start with small changes:

  • Go to bed and wake up at the same time every day, even weekends. Sleeping in late to ‘catch up’ might feel good in the moment, but it actually confuses your body’s natural rhythm. A consistent schedule helps your brain know when it’s time to rest and when it’s time to rise—just like our bodies were designed to do.
  • Keep your bedroom cool, dark, and screen-free: A cooler room helps your body naturally relax into deeper sleep. Darkness signals to your brain that it’s time to rest, so close the blinds and turn off bright lights. If streetlights or electronics make that hard, wear a soft eye mask to block out the light—many people find it helps them fall asleep faster and stay asleep longer. And try leaving phones, TVs, and tablets out of the bedroom if you can. The blue light from screens can trick your brain into thinking it’s still daytime.
  • Avoid caffeine or heavy meals at least two hours before bed
    • No coffee, soda, chocolate, or energy drinks late at night, because caffeine is a stimulant. It can keep your brain too alert to fall asleep or stay asleep.
    • Heavy meals (like a big plate of rice, meat, or fried food) can make your body work harder to digest while you’re trying to rest. That can lead to heartburn, bloating, or interrupted sleep.
  • Wind down with prayer, journaling, or a warm herbal tea
    • Try saying a short evening prayer to let go of the day and give your worries to God.
    • Write down three things you’re grateful for or something you’re proud of, it helps quiet a busy mind. And if you’re still awake,
    • Sip on a cup of calming tea like chamomile, cinnamon, or lemon balm, just like our abuelas might have done before bed.

Remember, this is about more than avoiding disease. This is about restoration. God designed sleep as a gift. When we rest, we allow Him to renew our strength. We show up better for our kids, our work, and ourselves.

Getting enough sleep isn’t lazy, it’s holy. It’s healing. And in a world that pushes us to run faster, let’s be the ones who pause, breathe, and sleep on purpose.