Navigating Sleep Challenges from Childhood to Adulthood

Today on Beyond the Bleeds, we’re joined by Dr. Bridget Freeman to explore the importance of sleep health—why it’s foundational to our overall well-being, how our sleep patterns evolve throughout a lifetime, and what we can do to optimize sleep for physical, mental, and emotional health. From the science of circadian rhythms to practical fixes for common sleep problems, we break down actionable steps for creating a better night’s rest and why you might never fully “catch up” on missed sleep.

Dr. Bridget Freeman is a dedicated pediatric hematologist with extensive experience helping children and their families navigate complex medical needs. Her passion for whole-person wellness extends beyond the clinic, as she brings insight into how sleep, nutrition, and lifestyle interconnect to foster resilience and healing. She’s committed to translating the latest research into strategies anyone can use to rest, recover, and thrive—especially in communities coping with chronic health challenges.

“Sleep is one of the foundational qualities that we need to optimize health. So, sleep, exercise, healthy nutrition, and healthy relationships is part of the infrastructure of our physiology.” ~ Dr. Bridget FreemanToday on Beyond the Bleeds:

• Sleep health is much more than hours in bed—it’s the quality, timing, and consistency of those hours that matter most.
• Our circadian rhythm, established as early as three to five years old, is guided by both environmental cues (such as light) and our behaviors.
• Lack of quality sleep impairs immune function, decreasing natural killer cell activity and even reducing the effectiveness of vaccines such as the flu shot.
• Sleep has a direct impact on memory, emotional regulation, and the expression of genes linked to chronic diseases, including cancer.
• Stimulants like caffeine can block sleep signals for up to 12 hours—timing these is crucial for healthy sleep onset.
• Naps (especially under 45 minutes) offer notable benefits for cardiovascular health and mental refreshment.
• Lifestyle habits—such as diet, screen time, exercise, and even room lighting—play a critical role in how well we fall and stay asleep.
• Over-the-counter sleep aids, such as sedatives, may sedate, but they don’t promote restorative sleep. Instead, gentle supports like magnesium and melatonin (at safe dosages), as well as establishing a calming bedtime routine, are healthier options.

Resources Mentioned:

• Why We Sleep by Matthew Walker

Looking for practical tips, expert advice, and a sense of community while living with or supporting someone with a bleeding disorder?

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