Hey lovely, how did you sleep last night?
Did you wake up feeling refreshed, or was it one of those nights where you tossed and turned, only to wake up just as tired as when you went to bed?
Perhaps sleep evaded you until the early hours, leaving you battling through the day, dragging yourself from task to task.
If this sounds familiar, you’re not alone.
Many of my clients share similar struggles with sleep. And while one restless night might not affect us much, accepting poor sleep as the norm can seriously impact our health and well-being.
Sleep is essential, and if you’re missing out, you might notice yourself feeling overwhelmed, experiencing brain fog, struggling to make decisions, or becoming more irritable. Low energy and decreased productivity are also common effects of ongoing sleep issues.
Does any of this resonate with how you’ve been feeling lately?
So today, I want to dive into how to improve your sleep. But before we get to that, let’s discuss something foundational—your circadian rhythm. Have you heard of this natural body clock?
The circadian rhythm is a 24-hour cycle that mirrors the day and night pattern. It governs when we sleep, wake up, eat, and even how energised we feel throughout the day.
When this internal clock falls out of balance, it can leave us feeling depleted, run-down, and struggling with poor sleep. But how exactly does this affect our sleep-wake cycle?
Cortisol is a hormone produced in stressful times. Yet, it has more action than just stress response. It is essential for waking up in the morning with zest and energy.
For optimal energy, cortisol levels should be high for waking in the morning, then decline in the afternoon and evening. Before bed, the cortisol levels should be at their lowest to help sleep onset.
On the other side of the coin, there is a hormone called melatonin, which is our sleep hormone. The melatonin levels are lowest in the morning and rise in the afternoon and evening in preparation for sleep onset. The levels remain high through the night until it is time to wake up.
In an ideal scenario, cortisol and melatonin work in perfect harmony – cortisol high in the morning and melatonin low in the morning. The opposite occurs in the evening: cortisol is low, and melatonin is high. This is how to keep your energy balanced and sleep restful.
What happens when this rhythm becomes disrupted?
What if your cortisol levels fluctuated throughout the day instead of being steady? Leaving you feeling up and down in energy throughout the day.
When cortisol levels are high in the evening, melatonin levels will be low, and sleep issues may result when they should be low.
I often see this with many of my clients.
Some clients may have normal cortisol levels throughout the day, but as evening approaches, they experience a “second wind.”
Have you ever felt utterly exhausted around 4 PM, barely managing to get through the afternoon, only to find yourself wide awake late into the night?
That’s a sign of cortisol peaking when it shouldn’t. And when cortisol is high at night, melatonin can’t do its job.
If this is how you’re feeling—riding energy highs and lows during the day and struggling with sleep at night—let’s explore what might be causing it. ………
I encourage my clients to dig deeper into the root causes rather than just applying a band-aid solution. Sure, you could take a sleeping pill to knock yourself out, but it doesn’t lead to restorative sleep and often leaves you feeling groggy the next day.
Instead, let’s take a look at what’s really going on beneath the surface. When I work with my clients, I focus on identifying the triggers behind these imbalances because addressing the cause is the key to lasting, deep sleep.
Factors that could be impacting your sleep:
- Comfort
Let’s start by thinking about your bed—how comfortable is it? Do you find yourself waking up with aches and pains?
Perhaps your pillow isn’t suitable for your neck alignment, which can significantly affect how well you sleep.
Temperature is another critical factor…… Is your bed too warm or too cold? For example, my daughter can’t sleep if she’s too warm, so she always has a fan running to keep her cool. On the other hand, I can’t sleep if I’m cold, so I make sure to have lovely warm blankets to stay cosy. Some people find weighted blankets especially helpful for that extra warmth and comfort.
Lighting in the room is also crucial….. Is there light seeping in from street lamps outside or glowing from devices like your alarm clock? Even small amounts of light can disrupt your sleep. Ensure your room is dark enough to aid sleep.
So, take a moment to think about how you can create a more comfortable sleep environment. Comfort is foundational for a good night’s rest!
- Nutrition
It might sound surprising, but being deficient in essential nutrients can impact your ability to rest.
You may have seen marketing and advertising of products about magnesium’s role in promoting relaxation and sleep. Magnesium is a mineral that aids muscle and nerve relaxation. If you’re low in magnesium, your body may struggle to relax into sleep.
But it’s not just magnesium – other vital nutrients must be considered.
Amino acids, like Tryptophan, are essential for producing melatonin. If you’re not getting enough protein or specific amino acids, your body might be unable to produce adequate melatonin. Without it, falling asleep can become difficult.
Iron is another common culprit. I’ve found that many of my clients who are iron deficient tend to feel restless at bedtime. Even though they’re exhausted, they just can’t seem to drift off to sleep.
So, it’s worth taking a closer look at your nutrition. Are you getting enough essential nutrients your body needs to support restful sleep? Sometimes, a simple tweak to your diet can make all the difference.
- Meal size and Timing
Meal size can also play a significant role in your sleep quality and when you eat.
Many of my clients notice that they struggle to fall asleep if they eat a large dinner—whether it’s dining out or simply having a big meal at home.
This is because your body works hard to digest the food, which can interfere with the relaxation needed for restful sleep.
In some cases, I recommend my clients try having a larger lunch and a smaller dinner. This aids the digestive system plenty of time to process the food before bedtime, making it easier for the body to wind down when it’s time to sleep.
- Meal Time
Meal timing is just as important as meal size to improve your sleep.
Have you ever come home late from work or an evening activity, eaten dinner quickly, and then gone to bed within half an hour? In that scenario, your body is still busy digesting the meal when it should be focusing on restorative processes during sleep.
Sleep is a time for repair and recovery, but if your body is preoccupied with digesting food, it can’t fully engage in this restorative function.
To give your body the best chance for quality sleep, try to have your last meal about two hours before bedtime. This allows enough time for digestion so your body can focus on rest when you hit the pillow.
- Toxin burden and liver overwhelm
Another factor to consider regarding sleep issues is toxin burden or liver overwhelm.
I work with many clients who wake up during the early hours of the morning, say from midnight onwards, and struggle to fall back asleep until around 4 or 5 AM, only to be jolted awake by their alarm shortly after, feeling groggy and unrefreshed.
As I mentioned earlier, our body follows a 24-hour clock, and interestingly, the liver carries out much of its detoxification during the early morning hours. If your liver is feeling overwhelmed or burdened, this could be why you’re waking up in the middle of the night.
When the liver works overtime to detoxify the body, it can disrupt your sleep patterns.
If this sounds familiar, it may be time to focus on supporting your liver’s detoxification processes.
By helping your body eliminate toxins more efficiently, you’ll set yourself up for a more restful, uninterrupted sleep, leaving you refreshed and energised for the day ahead.
- Stress
Stress is a key factor when it comes to sleep problems, and for many, it’s the main culprit.
If you’re constantly running on cortisol – whether from work, life demands, or emotional stress – your body may be stuck in a state of high alert.
As I mentioned earlier, cortisol is supposed to follow a rhythm, rising in the morning and lowering by the evening. But if you’re dealing with high cortisol levels throughout the day, or worse, at night, your body will struggle to produce the melatonin needed for sleep.
Simple things like reading emails, catching up on unfinished work, or rushing around the house to clean before bed can raise cortisol levels.
The same goes for emotional or mental stress. And if you’re lying in bed with a mind that won’t stop thinking about tomorrow’s to-do list—”I need to do X, Y, Z, and next week I’ve got A, B, C…”—you’ll only keep the cortisol cycle going, delaying restful sleep.
One effective technique to break this cycle is to do a “brain dump” before bed. Write down everything you need to get done, putting it all on paper (not your phone) so it’s out of your head.
I personally keep a pen and paper beside my bed for this very reason. Sometimes, I scribble down my thoughts when I wake up or can’t sleep. I may not even be able to read it properly in the morning, but that’s okay—just the act of getting it out helps calm my mind and allows me to drift off to sleep more easily. The next day, I can review the list and decide what’s important and what can wait.
Another great option is journaling. Take a few minutes before bed to reflect on your day, process your thoughts, and let go of anything stressing you. This can be a powerful way to reduce stress levels and improve sleep quality.
Beyond brain dumps and journaling, other stress management techniques, such as meditation, deep breathing exercises, or even a calming bedtime routine, can make a big difference.
- Screen Time
Screen time can significantly impact your ability to sleep well. Many clients find themselves scrolling through social media, reading on their devices, or watching TV to wind down, thinking these activities will help them relax. However, the blue light emitted by screens—from smartphones, computers, and televisions—can actually inhibit melatonin production, making it harder for you to fall asleep.
To improve your sleep quality, I recommend reducing your screen time to stop about an hour before you go to bed. This allows your body to start winding down and prepare for rest.
While blue light glasses can be a helpful option, limiting screen exposure is the most effective way to ensure your body can produce the melatonin it needs for a good night’s sleep.
You are not alone…
If you’re struggling with poor sleep and feeling unrefreshed or low on energy, know that you’re not alone.
I find that many of my clients are grappling with sleep issues, whether they’ve been struggling for just a week or several years.
It’s important to get to the core of what’s happening in your body rather than simply relying on sleeping tablets to mask the problem. These sleeping tablets often leave you feeling groggy and unrefreshed the next day.
Let’s dig deeper into your unique situation and unravel the factors at play.
By addressing the root causes, we can create effective solutions that lead to lasting improvements. Everyone deserves to enjoy sound sleep and wake up feeling revitalised—it shouldn’t feel like an indulgence.
If you’re seeking support in this journey, I would be delighted to help you.
Over the years, I’ve assisted many individuals in achieving quality sleep, enabling them to greet each day with energy and enthusiasm.
Remember, we all deserve to feel vibrant and energised and to experience restful nights.
What steps will you take today to improve your sleep quality?
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
