Sleep
Sleep is one of the most powerful lifestyle foundations for wellbeing. It influences almost every system in the body - from hormones and metabolism to digestion, skin health and emotional balance. Yet many people struggle with falling asleep, staying asleep, or waking feeling unrefreshed.
Rather than aiming for perfect sleep, the focus should be on small steps that support a calmer evening routine, steadier energy through the day and deeper, more restorative rest at night. Good sleep isn’t about rigid rules - it’s about creating an environment and rhythm your body can rely on.
Why sleep habits matter
Most adults need around seven to nine hours of good quality sleep, although individual needs vary slightly. Sleep plays a central role in how the body repairs, restores and regulates itself. During deep sleep, your brain processes the day, your hormones rebalance, and your cells carry out essential repair work.
Regular sleep loss is linked with increased appetite, stronger cravings for high-sugar and high-fat foods, higher calorie intake and reduced insulin sensitivity, all of which make weight loss and blood sugar management harder. Poor sleep also affects sex hormones, cortisol and thyroid function, which can aggravate PMS, perimenopausal symptoms, mood, acne and low energy.
Sleep and gut health are also closely connected. The gut microbiome follows a daily rhythm, and disrupted sleep is associated with changes in gut bacteria, higher inflammation and more IBS-type symptoms. When sleep is more consistent, many people notice fewer gut flares, better mood and more stable energy.
Supporting sleep can improve how you feel across many areas of life — even if other habits remain unchanged.
Common challenges
People commonly describe difficulty falling asleep, waking in the night and not getting back to sleep, or waking early and feeling unrefreshed. These patterns are often worsened by irregular bedtimes, shift work, late screen use, caffeine and alcohol close to bed, scrolling in bed and trying to 'catch up' on sleep at weekends.
Hormonal life stages bring their own challenges. PMS and premenstrual anxiety can make it harder to wind down, while perimenopause and menopause often trigger night sweats, hot flushes and early waking. Many people with gut issues also notice that discomfort, bloating or pain can keep them awake or wake them in the night. Over time, worry about sleep itself can become part of the problem, creating a 'tired but wired' cycle.
Supportive strategies for better sleep
Simple, consistent routines usually work better than dramatic overhauls. Going to bed and waking at roughly the same time every day, including weekends where possible, helps reset your body clock and can gradually improve sleep quality. Keeping the bedroom dark, cool and quiet, avoiding large meals and alcohol in the hours before bed, and limiting phones, tablets and laptops in the hour before sleep all support a natural rise in melatonin.
A short wind-down routine is often more realistic than a long one. Dimming lights, reading a paper book, gentle stretching, breathing exercises or a warm bath can all signal to the nervous system that the day is ending. If your mind races at bedtime, writing down a brief list for the next day or using a simple breathing pattern (for example, slightly longer exhales) can decrease the sense of “brain noise.” When insomnia is persistent or significantly affecting your life, cognitive behavioural therapy for insomnia (CBT‑I) is an evidence-based approach and is recommended in guidelines as a first-line treatment.
You don’t need a perfect routine — just a few simple habits that tell your body it’s time to rest. Supportive ideas include:
Create a wind-down window - aim for 30–60 minutes of low-stimulation activities: reading, warm shower, gentle stretching or a calming podcast.
Dim lights in the evening - softer lighting helps signal melatonin production.
Keep your sleep and wake times roughly consistent - this strengthens your natural body clock.
Limit screen exposure before bed - blue light and stimulating content can delay sleepiness.
Build a calming pre-sleep ritual - for example: herbal tea, tidying the room, journaling, or gentle breathing.
Try to pause caffeine after midday - even small amounts can affect lighter sleepers.
Create a cooler, darker sleep environment - temperature and light are major cues for the body.
If you wake in the night - keep lights dim and avoid checking the time if possible.
These small shifts can create a strong foundation for deeper rest.
How nutrition supports sleep
What and when you eat can make a meaningful difference to sleep. Very large, late meals can interfere with falling asleep and may worsen reflux and IBS-type symptoms at night, while regularly skipping meals can contribute to blood sugar dips and night-time waking. Building meals around protein, fibre and healthy fats, and aiming to finish larger meals two to three hours before bed, supports steadier blood sugar and may reduce night waking and evening cravings that get in the way of weight loss.
Caffeine timing is also key. Caffeine’s is still in your system many hours after a coffee, especially if you are genetically more sensitive, and this can delay sleep and reduce sleep depth. Keeping coffee or strong tea to the morning, and switching to decaf or herbal options later in the day, can help if you struggle with getting to sleep or staying asleep.
Alcohol can make you feel sleepy initially but fragments sleep, reduces deep sleep and can worsen snoring, reflux, hot flushes and early waking, so keeping alcohol intake low and avoiding it close to bedtime is helpful for both hormones and gut health.
A Mediterranean-style, nutrient-dense way of eating is associated with healthier sleep and lower inflammation and can also support acne, hormone balance, gut health and healthy weight. Including sources of magnesium, B vitamins and tryptophan (for example, leafy greens, nuts, seeds, wholegrains, pulses, eggs and turkey) within a balanced, fibre-rich pattern can further support the brain’s production of sleep-related neurotransmitters. Supporting the gut microbiome with diverse plant foods and, where tolerated, fermented foods may also positively influence sleep via the gut–brain axis.
Let's talk
Lifestyle foundations can make a meaningful difference to energy, digestion, mood and overall balance. But if you’re noticing symptoms that aren’t improving, or patterns that feel out of place for you, it may be a sign that something deeper is going on.
Book in for a free call with me and we can discuss your symptoms and what steps to take to address them.
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