Improving Sleep Naturally: Tips from a Naturopathic Nutritionist

Struggling with sleep? You're not alone. Many people face challenges with sleep quality, but there are natural ways to improve your rest. Let’s dive into some simple yet effective lifestyle changes, dietary habits, and supplements to help you sleep better.

1. The Science of Melatonin and Cortisol

Melatonin and cortisol are key regulators of your sleep-wake cycle. Melatonin is your body’s natural sleep hormone, and it also acts as a powerful antioxidant, cleaning up harmful free radicals during the night. Cortisol, often referred to as the "stress hormone" as levels rise when we are very stressed, is a naturally occurring substance in our bodies. We all have cortisol in our systems, and when it’s properly regulated, it’s a useful and important contributor to your sleep-wake cycles. Cortisol naturally peaks in the morning to help you wake up and stimulates your appetite for breakfast. Levels then should decrease over the day to almost nothing during the night to allow you to fall and stay asleep. Cortisol and melatonin work together - when cortisol is high melatonin is low and vice versa. If cortisol remains too high due to extra stress on the system, melatonin cannot rise in the nigh as it should, and your sleep will be disrupted.

Open your blinds first thing in the morning to get exposure to natural light. This signals your body to suppress melatonin and increase cortisol, helping you feel more awake and energised. This morning light exposure also improves insulin regulation, which helps manage weight, supports mental health and leads to better quality sleep. In the evening, keeping lights dim and reducing screen time allows melatonin to naturally rise and prepare your body for sleep.

2. Prioritise Your Circadian Rhythm

Our circadian rhythm plays a major role in sleep quality. By eating your largest meal early in the day (between 8-10am), you align with your body’s natural insulin sensitivity, which is highest in the morning. As the day progresses, cortisol levels drop, and your stomach’s ability to stretch becomes more sensitive, signalling you to eat less at night. This helps with digestion and avoids the common mistake of eating large, late meals that disrupt sleep.

3. Foods That Support Better Sleep

Diet plays a significant role in sleep quality. Incorporating foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, can help relax muscles and nerves, promoting restful sleep. Tryptophan, found in foods like turkey, eggs, and dairy, helps boost melatonin production. Make sure to pair these tryptophan rich foods with some complex carbohydrates as these are needed to help the tryptophan to cross the blood brain barrier, where it can be converted into serotonin. Avoid refined sugars and caffeine close to bedtime, as they can cause blood sugar spikes and disrupt your ability to fall asleep.

Drinking herbal teas in the evening, such as chamomile, peppermint, or lemon balm, can promote relaxation and ease digestion, preparing your body for sleep. These herbal teas, unlike caffeinated beverages, calm your nervous system and support a deeper, more restorative sleep.

4. Supplements to Consider

While diet should always come first, certain supplements can aid sleep, especially if stress or anxiety is keeping you awake. Magnesium would be the number 1 supplement as it helps relax the muscles and mind and reduces stress before bed, all improving sleep quality.

Be cautious with melatonin supplements, though. They may offer short-term help for jet lag or shift work, but relying on them regularly can interfere with your body’s natural melatonin production. Focus instead on creating the right environment and lifestyle to encourage your body to produce melatonin naturally.

5. Sleep Hygiene and Relaxation

Creating a conducive sleep environment is essential for improving sleep quality. Follow these tips for good sleep hygiene:

• Dim your lights and reduce screen time 2 hours before bed.

• Keep your room cool and very dark, as light exposure suppresses melatonin and disrupts sleep.

• Establish a regular sleep schedule, going to bed at the same time each night, ideally between 10-11pm, and waking up between 6-7am.

• Exposure to Natural light first thing in the morning.

Incorporating relaxation techniques like acupuncture, meditation, deep breathing, and warm baths can also help lower cortisol levels and prepare your mind and body for sleep. These practices calm your nervous system and help counteract the effects of stress, which is often a major culprit behind sleepless nights.

Improving sleep naturally is all about understanding your body’s rhythms and supporting them through diet, lifestyle, and sleep hygiene. From getting morning sunlight and eating according to your circadian rhythm, to supplementing mindfully and creating a restful sleep environment, these tips will help you achieve deeper, more restorative sleep.