Evidence-based strategies to help you restore restful nights

1. Sleep onset
   This is when you have trouble falling asleep at the beginning of the night. You might lie in bed for 30 minutes or more, even though you’re physically tired. It’s common in those with high stress or anxiety, and it can lead to frustration that worsens the cycle.

   
   
2. Sleep maintenance
   As the name dictates, you might fall asleep well but wake up during the night and struggle to get back to sleep. These awakenings might happen once or several times, leaving you feeling fragmented and unrested in the morning. This type is often linked to underlying health issues like pain, hormonal fluctuations, or stress.

   
   
3. Frequent wakings
   Similar to maintenance insomnia, this involves waking up multiple times throughout the night - perhaps to use the bathroom, due to discomfort, or for no apparent reason. It disrupts deep sleep stages, leading to daytime fatigue. Factors including environment, stress levels, sleep apnoea, and restless legs, must be considered here.

   
   
4. Insomnia
   This is an umbrella term covering chronic difficulties with sleep that last at least three months, occurring three or more nights a week. It can include any combination of the above and often affects overall quality of life, increasing risks for mood disorders, compromised immunity, and weight gain.
   
   

• Protein at dinner
  • Include the tryptophan-rich proteins listed above in your evening meal, ideally about 3 hours before bed. This supports melatonin production. Research links adequate protein to better sleep quality, reducing wakings.
  • Choose balanced dinners and avoid overeating close to bedtime to prevent digestive discomfort or blood sugar fluctuations.

    
    
• Replete deficiencies
  • Test your vitamin D and iron levels
  • Adjusting sun exposure, your dietary intake of iron, and/or supplementing as needed can significantly improve sleep.

    
    
• Avoiding stimulants and disruptors
  • Reduce or avoid caffeine sources (coffee, tea, energy drinks like Red Bull, guarana beverages) after midday. They block adenosine and delay natural sleepiness, reducing sleep quantity.
  • Limit evening alcohol! It may help initial onset but causes rebound wakings, fragmentation, and poorer quality sleep overall.

• During the day
  • Supporting your nervous system and HPA axis during the day can reduce evening (and nocturnal!) cortisol spikes and wakes.
  • Some of my favourites include Withania, Rhodiola, Siberian ginseng, Rehmannia, and Licorice.

    
    
• Anti-anxiety support
  • To reduce those who have high stress and anxiety levels.
  • Consider Passionflower, Zizyphus, Lemon balm, Skullcap, Chamomile, Lavender.

    
    
• Sedatives
  • These herbs are taken at night to support feelings of relaxation, sleepiness, and drowsiness.
  • Herbs in this category include California Poppy, Hops, Lemon balm, Kava, and Valerian.

Improving sleep takes patience, and sometimes some trial and error to see what works for you. Figuring out what factors are contributing to your sleep quality, and incorporating appropriate strategies discussed can lead to profound changes in your energy, mood, and overall health!

If you’re dealing with chronic sleep challenges, remember that individualised advice from a practitioner may be worth exploring. In our clinic, we get fantastic results with extensive case taking, appropriate testing, and individualised treatment plans to address your sleep complaints from a root cause perspective. Feel free to get in touch if you’d like our support.

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