A Naturopathic Guide to Sleep Support

How to Optimise Your Sleep  

Sleep is a natural biological process that plays a role in many important functions in the body. It is essential for the healthy production of hormones, immune system health, and memory and learning. When you don’t get quality sleep, this can impact your overall health, and you may not function at your best. There are many ways to support a healthy sleep cycle; some of these include your evening habits, the types of foods you eat close to bedtime, and supplements that can support restful sleep.  

The Importance of Sleep  

Sleep is essential for the rest and repair of your body’s cells. During sleep, your body repairs muscle tissue, regulates your appetite, and improves brain function. A process known as glymphatic drainage also occurs while you sleep - you could think of this as your brain’s “cleansing system,” where cerebrospinal fluid (CSF) flows through the brain, collecting waste and clearing it out. When your system is running at its optimum, you’ll feel fresh and clear-headed. Getting good-quality sleep is vital for maintaining your health, helping your body rest, repair, and reset.  

How does the body regulate your sleep cycle? Your sleep cycle is governed by your circadian rhythm, a 24-hour internal body clock that responds to changes in light from your environment. When light levels begin to dim, your body starts producing melatonin, the hormone that helps you fall asleep. The opposite happens when you’re exposed to bright light. In the morning, sunlight on your skin and through your eyes suppresses melatonin production and promotes wakefulness.  

Hormones and Chemical Messengers Involved in Sleep  

Some of the natural chemicals produced in the body that help regulate the sleep–wake cycle include adenosine, melatonin, and GABA. Adenosine is most commonly known for its role in energy production in the formation of ATP (adenosine triphosphate), but it is also involved in the sleep-wake cycle. As ATP is broken down during the day, adenosine levels build up in the brain. The more they increase, the sleepier you feel.  

Melatonin acts as the body's sleep “switch”, signalling to other systems in the body that it is time to prepare for sleep, lowering body temperature, slowing digestion, and preparing other hormones. And lastly, GABA (gamma-aminobutyric acid) is a neurotransmitter that is released in the evenings to signal sleep-promoting areas of the brain. This chemical produces a calming feeling that promotes deep, restorative sleep. 

Nutrients that Support Sleep  

Some of the foods we eat daily support the natural production of these chemicals. Magnesium is a wonderful mineral for promoting a calm mind and body. It is involved in muscle relaxation and may modulate natural sleep messengers to help your body feel calm and prepared for sleep. This mineral is found in leafy greens, bananas, seafood, nuts and seeds. You can also supplement with magnesium orally or use topical balms to help soothe muscles.  

Tryptophan is an amino acid found in protein and is essential for the production of melatonin in the body. Ensuring you eat an adequate amount of protein is important for sleep. Food sources include: chicken, fish, eggs, and tofu. Traditionally, people have also used foods that contain natural amounts of melatonin, like Tart Cherry, to support healthier sleep cycles.  

So, we know that certain foods can support better sleep, but what about the timing of your meals? Eating heavy meals close to bedtime can disrupt your sleep, as your digestive system has to work harder to break down food, particularly high-fat meals. Some foods and drinks are also known to interfere with sleep, including alcohol, caffeine, and sugar.  

Having sugary foods late in the evening can affect sleep quality, as sugar provides a burst of energy that can make it harder for your body to wind down. Consuming coffee late in the afternoon can also impact your sleep-wake cycle, since caffeine blocks adenosine receptors, making you feel more awake. Alcohol can also impair sleep in the first half of the night, causing more frequent waking.  

Tips for Getting a Good Night's Sleep  

Herbal Brews for Sleep  

Creating a calming evening routine can make all the difference when it comes to unwinding at the end of the day. Making a warm brew with herbs such as chamomile and passionflower are soothing options that can support relaxation in the evenings. Whether you're curling up with a book or taking a quiet moment to breathe, a cup of herbal tea can be a lovely way to signal to your body that it's time to unwind. Their subtle floral notes can help ease the mind and body into a more relaxed state, and can be a lovely ritual before bed.  

Dim Lighting  

As mentioned earlier, light and dark are key regulators of sleep; this is also true for artificial light. Using devices like smartphones and tablets close to bedtime can suppress the body’s natural melatonin production and delay sleep. Dimming the lights in the evening or using soft lighting from salt lamps and candles can be a great way to prepare your body for rest. Minimising light in your bedroom from streetlights or from screens will help you get a better night's sleep.  

Regular Bedtime 

 The timing of your sleep and wake cycle is also important. Going to bed at the same time each night, even on the weekends, can make it much easier for you to fall asleep. This is because the body loves routine.Your hormones and neurotransmitters get used to a schedule, releasing their effects at roughly the same time each day, so you naturally start to feel sleepy at the same time each night.  

Keeping a Cool Bedroom  

Your body temperature is also a close regulator of sleep quality. When you are too warm, it can be more difficult to fall asleep. It has been shown that a slightly cooler bedroom temperature is often linked with faster sleep onset and better overall sleep quality.  

Sleep Supplements  

Botanical sleep aids can help your body unwind and support healthy sleep patterns. Red Seals High Strength Deep Sleep, Sleep Easy, and Kids Sleep Melties are all magnesium-based and melatonin-free.  

Together, ingredients like magnesium, passionflower, tart cherry, and L-Tryptophan work in harmony to support healthy sleep patterns, creating a calming bedtime routine to encourage restful sleep.  

Prioritising good sleep is one of the simplest yet most powerful ways to support overall wellbeing. By paying attention to your evening habits, the types of foods you eat, and the natural factors that influence your sleep cycle, you can create a routine that encourages restful, restorative sleep. Small, consistent changes can make a big difference, helping you wake up feeling refreshed and ready for the day ahead. 

References available upon request. This blog shares personal experiences and perspectives. It’s not intended as individual advice, always check with your own naturopath, GP or healthcare provider for any health-related decisions.