Struggling with Sleep? Here’s What Might Be Getting in the Way
If you’re waking up feeling groggy, struggling to fall asleep, or finding your mind racing in the middle of the night—you’re not alone. Sleep issues are incredibly common and often have multiple contributing factors. The good news? There are many simple (and science-backed) changes that can make a real difference.
As both a nutritional therapist and breathing coach, I see sleep as a whole-body process. It’s not just about what happens at night—it’s shaped by how we eat, move, breathe, and even when we see daylight.
Let’s unpack some of the key pieces of the sleep puzzle:
1. Your Body Clock Needs Natural Light
Our circadian rhythm—the internal clock that tells us when to feel sleepy and when to feel alert—depends heavily on light exposure. Getting outside in the morning is one of the simplest and most powerful ways to reset this rhythm.
➡️ Aim for 10–20 minutes of outdoor light within an hour of waking. Even on cloudy days, outdoor light is significantly more powerful than indoor lighting.
2. Blood Sugar Balance Matters More Than You Think
Fluctuating blood sugar levels can lead to restless sleep, early waking, and even night sweats. If you often wake between 2–4am, blood sugar may be a factor.
Supporting sleep starts with stable energy throughout the day:
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Prioritise protein at every meal
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Avoid long gaps between meals
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Be cautious with sugary snacks or refined carbs, especially late in the day
3. How You Breathe Affects How You Sleep
If you breathe in a fast, shallow way during the day (or through your mouth), this can continue into the night—and affect your sleep quality.
When the nervous system is stuck in “fight or flight” mode, our bodies struggle to wind down. Learning to breathe gently, through the nose, and in rhythm with the diaphragm can help shift the body into rest mode—essential for deep, restorative sleep.
4. Evening Routines Really Do Make a Difference
Just like kids need wind-down routines, so do adults. Avoid bright screens in the hour before bed where possible (blue light can suppress melatonin, our sleep hormone), and try building a calm evening ritual: herbal tea, a warm bath, gentle stretching, or calming breathwork.
5. What and When You Eat Can Support Sleep
Eating a large or heavy meal too close to bedtime can disrupt digestion and affect sleep quality. Aim to finish eating 2–3 hours before bed.
And when it comes to what you’re eating—certain nutrients are particularly important for sleep.
Key nutrients for better sleep include:
🧘♀️ Magnesium – known as “nature’s relaxant.” It helps calm the nervous system and regulate melatonin.
➡️ Food sources: pumpkin seeds, almonds, dark chocolate, spinach, black beans, and wholegrains. (Up to 40% of people may be deficient!)
🌿 Tryptophan – an amino acid that helps the body produce serotonin and melatonin.
➡️ Food sources: turkey, chicken, oats, seeds, dairy, bananas, and eggs.
🍒 Vitamin B6 – needed for converting tryptophan into serotonin.
➡️ Food sources: salmon, bananas, potatoes, and fortified cereals.
🧠 Omega-3 fats – may help improve sleep quality and support melatonin production.
➡️ Food sources: oily fish like salmon, mackerel, sardines, flaxseeds, and chia seeds.
Ready to Sleep Better?
There’s no one-size-fits-all solution when it comes to sleep. The key is working out what’s going on for you—and building sustainable changes that support your body’s natural rhythms.
If you’re struggling with sleep or energy, or simply want to feel more rested and in sync, I’d love to help.
📩 Get in touch to book a free discovery call—we’ll talk about what’s going on and whether 1:1 support might be a good fit.