The Silent Health Crisis That’s Wrecking Your Body (Deep and rem Sleep)

Chris Shiflett
May 7
6 min read

Let’s get one thing straight — when it comes to getting healthy, most people are chasing the wrong goals.

They obsess over workouts. They try to eat clean. Maybe they even start taking supplements.

But they ignore the one thing that has more power to transform their health than almost anything else.

Sleep.

And I’m not talking about “I got 8 hours last night so I’m good” kind of sleep.

I’m talking about deep, restorative, nervous-system-resetting, hormone-rebalancing sleep.

The kind of sleep that repairs your body, sharpens your brain, and shields you from chronic disease.

The kind most people aren’t getting — and don’t even realize they’re missing.

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Let Me Tell You Where This Gets Personal

A while back, I hit a wall.

I was falling asleep at conferences. At work. At places where I wanted to be sharp and dialed in. My blood pressure was creeping up. My energy was in the gutter. And no matter how “healthy” I tried to be, I just didn’t feel like myself.

Deep down, I knew something was wrong. But I couldn’t see it.

Then I got a fitbit that tracks every aspect of my sleep. And the data didn’t lie: I was buried in sleep debt.

That was a wake-up call. I was literally living in a recovery deficit — and my body was showing the symptoms.

So I did what I do with patients: I went to work fixing the root cause. I studied sleep architecture, tracked every variable, and rebuilt my routine.

Now? My energy is back. My blood pressure dropped. My mind is clearer. And I feel like me again.

Here’s what I learned — and what you need to know before your health breaks down from the inside out.

Why Most People Are Chronically Sleep-Deprived (and Don’t Know It)

In our hustle culture, sleep is often treated like a luxury. Something we’ll catch up on later.

But the truth? Skimping on sleep — especially Deep and REM sleep — is like skipping oil changes on a race car. It doesn’t show up right away, but the damage builds up fast.

Miss a few hours here and there? No big deal.

Do it for weeks, months, or years? Welcome to the perfect storm for:

Heart disease and high blood pressure
Type 2 diabetes and insulin resistance
Weight gain and metabolic syndrome
Anxiety, depression, and burnout
Cognitive decline and Alzheimer’s
Immune dysfunction and even cancer

Let’s be real: this isn’t just about feeling tired. This is about staying alive and thriving.

What the Science Says About Sleep (It’s More Powerful Than You Think)

Research now shows that sleep drives every major system in your body — and it does things that literally can’t happen while you’re awake.

Let’s break it down.

1. Deep Sleep: The Physical Recovery Zone

Deep sleep is where your body rebuilds.

Repairs muscle tissue
Restores testosterone and growth hormone
Regulates blood sugar and insulin
Lowers blood pressure
Strengthens immunity
Clears inflammation

Without it? You stay inflamed, weak, and stuck in a cycle of poor recovery — even if you’re working out and eating well.

2. REM Sleep: The Brain's Cleaning Crew

REM sleep is when your brain gets a tune-up.

Consolidates memory
Clears metabolic waste (like amyloid beta — the stuff linked to Alzheimer’s)
Regulates emotions
Restores cognitive function

Fall short on REM and you’ll feel it mentally: brain fog, poor focus, irritability, even full-blown depression.

3. Mental Health Depends on Sleep

Poor sleep literally doubles your risk of depression and anxiety. It jacks up cortisol, ruins neurotransmitter balance, and leaves you reactive, emotionally unstable, and mentally drained.

A study showed that people getting under 6 hours of sleep per night were 3X more likely to develop clinical depression.

This isn’t just correlation. It’s causation.

Deep and REM Sleep Matter More Than Total Sleep Time

You could sleep 8 hours and still wake up exhausted if you're not hitting the right stages.

So let’s talk real sleep quality — and what happens when Deep and REM are disrupted:

Poor deep sleep: Blood pressure stays high. Heart disease risk climbs. Inflammation skyrockets.
Poor REM sleep: Memory fails. Mood swings hit harder. Alzheimer’s risk shoots up.

Here’s what the data shows:

Health Effect	Impact of Poor Sleep Quality
Cardiovascular risk	↑ 48% with low deep sleep
Alzheimer's risk	↑ 3x with low REM sleep
Obesity & cravings	↑ due to insulin resistance
Immunity	↓ NK cell activity = ↑ illness/cancer
Mental health	↑ Depression, anxiety, stress
Mortality	↑ 30–50% risk of early death

How to Fix It: 6 Daily Habits to Rebuild Your Sleep Quality

1. Set a Sleep-Wake Schedule and Stick to It

Same time to bed. Same time to rise. Yes, even on weekends.

Your circadian rhythm is like a metronome. The more consistent it is, the better your sleep.

2. Block the Blue Light

Turn off electronics 90 minutes before bed — or wear amber glasses if you need to stay on devices.

Blue light crushes melatonin, and high nighttime light exposure raises cortisol — both are sleep killers.

3. Lower Evening Stress

Meditation. Deep breathing. Prayer. Stretching. Journaling.

All of these help lower cortisol so melatonin can rise. No calming routine? Your sleep suffers.

4. Optimize Your Sleep Environment

Cool room: 65–68°F
Pitch dark: blackout curtains
Quiet: white noise or sound machines
No screens in bed

Create a cave — your body sleeps best in it.

5. Watch Caffeine, Alcohol, and Meal Timing

Cut caffeine after 2 p.m.
Skip alcohol — it fragments sleep
Finish meals 2–3 hours before bed

Blood sugar spikes or alcohol at night? Guaranteed sleep sabotage.

6. Track It and Adjust

I use Fitbit, but Oura, Apple Watch or WHOOP can work too.

You’ll want to track:

Total sleep time
Deep & REM minutes
Sleep debt
HRV (Heart Rate Variability)
Recovery scores

Bonus Tool I Swear By: Binaural Beats

One thing that made a massive difference for me?

The Binaural Beats Healing Sleep app by AirByte Tech.

Delta waves (~3 Hz): Deepen slow-wave sleep
Theta waves (4–8 Hz): Trigger REM and emotional repair

I use this every night now. It’s part of my rhythm. And it works.

Neurofeedback: The Missing Link in My Sleep Recovery

After addressing my sleep debt with tools like Fitbit and optimizing my sleep hygiene, I still felt there was room for improvement. That's when I turned to neurofeedback—a decision that profoundly impacted my sleep quality.

Neurofeedback, or EEG biofeedback, trains the brain to self-regulate by providing real-time feedback on brainwave activity. By targeting specific brainwave patterns associated with relaxation and sleep, neurofeedback can enhance sleep quality and reduce insomnia symptoms.

In my practice, I've observed that patients undergoing neurofeedback report:

Faster sleep onset
Improved sleep continuity
Enhanced daytime alertness
Reduced anxiety and stress levels

You Don’t Need a Sleep Doctor. You Need a Sleep Discipline

We spend a third of our lives asleep — but most people treat it like a second-class citizen in their health plan.

Let me be clear: optimizing your sleep could be the single biggest health decision you make this year.

More energy
Faster recovery
Better mental clarity
Longer lifespan
Lower risk of disease
Stronger immune system

This isn’t optional. This is foundational.

Final Thought: Listen to the Data — or Listen to Your Body When It Breaks

If you're exhausted, foggy, or off-balance and can't figure out why — it's time to look deeper.

You don’t need to keep guessing. Get data. Make changes. Reclaim your health.

Start with your sleep.

Numbers don’t lie. Use them to learn what works — and what doesn’t.

What are you waiting for?

Tried all this and still having sleep issue?

Schedule a free consultation with our team at Trident Elite Healthcare.

Ready to experience the life-changing benefits of functional medicine and Neurofeedback? Our experts are here to guide you every step of the way.

👉 Book a consultation today to discuss your goals and learn how functional medicine can help you. 📅 Appointments are limited, so schedule yours now to start your journey toward better sleep health and brain balance.

⚠️ Medical Disclaimer

Always consult with a licensed physician or healthcare practitioner with advanced training in integrative or functional medicine before starting any of the strategies mentioned above. What works for one person may not be appropriate for another, especially if you have underlying health conditions, take medications, or are managing a chronic illness. Personalized care always beats one-size-fits-all advice.

⚠️ From Dr. Chris Shiflett

The information on this website—and everything I share—is not meant to replace a one-on-one relationship with a qualified healthcare professional. It’s not medical advice. It's a sharing of knowledge based on my personal experience, years in clinical practice, and the evidence-based work of leaders in the functional medicine space, including Dr. Grisanti and the Functional Medicine University community.

I strongly encourage you to make your own healthcare decisions in partnership with a provider trained in functional or integrative medicine. To learn more about functional medicine training, visit FunctionalMedicineUniversity.com. To find a qualified practitioner, check out the CFMP directory at FunctionalMedicineDoctors.com.

Important: You may share this content in full—including contact info, copyright, and source—without requesting permission, as long as it’s used for non-profit educational purposes only. For any other use, written permission is required from Dr. Chris Shiflett.