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Sleep is one of the most vital things we can do to support our health. It affects every system in the body – from brain function to digestion and immunity. Yet, many people struggle to fall asleep, stay asleep, or wake feeling rested. A range of factors can disrupt sleep, including stress, ageing, diet, alcohol intake, gut health, and hormonal changes such as those experienced during perimenopause and menopause.

What Controls Sleep?

The primary hormone responsible for sleep is melatonin, which is produced by the pineal gland in the brain. Its production is regulated by your circadian rhythm – your body’s internal clock. As daylight fades in the evening, melatonin levels rise, signalling your body that it’s time to sleep. When morning light returns, melatonin decreases and cortisol (your ‘wake-up’ hormone) increases.

However, cortisol should ideally stay low in the evening. High cortisol levels – often due to stress, late eating, or alcohol – can interfere with sleep by keeping your body in a more alert, active state. To help your body prepare for rest, aim to eat your last meal by 6pm, reduce alcohol intake, and create a relaxing wind-down routine.

Although melatonin production naturally decreases with age, lifestyle changes can still make a big difference.

Why Sleep Matters

Sleep isn’t just about feeling refreshed. Chronic sleep deprivation impacts nearly every biological system. It can impair memory, weaken your immune system, increase inflammation, and raise the risk of chronic diseases like diabetes and heart disease. Prioritizing quality sleep is a crucial part of long-term health.

The Stress–Sleep Connection

Managing stress is one of the most important, yet the most challenging factor of improving sleep. Many of us live in a state of constant busyness, where late nights, poor diet, and high stress feel ‘normal’. However, this modern lifestyle keeps cortisol elevated and makes it hard for the nervous system to shift into a restful, healing state.

Practices like deep breathing, meditation, and yoga nidra can activate the parasympathetic nervous system – your body’s ‘rest and digest’ mode. These calming techniques lower cortisol and prepare your body for sleep.

Gut Health and Sleep: The Microbiome Connection

Your gut microbiome – the community of microbes living in your digestive tract – plays a surprising role in sleep. A healthy gut supports mental health, digestion, immune function, and even sleep quality.

One of the key links is butyrate, a fatty acid produced by beneficial gut bacteria. Butyrate supports gut lining repair and also promotes the production of serotonin, a brain chemical that helps regulate mood and sleep. Serotonin, in turn, is converted into melatonin.

Here’s how you can support your gut – and your sleep:

Eat Probiotic Foods:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso

Probiotics contain live strains of good bacteria that help improve gut health. Adding a high-quality probiotic supplement can further support microbial diversity.

Eat Prebiotic Foods:

Prebiotics are types of fibre that feed good bacteria. Examples include:

• Onions
• Leeks
• Garlic
• Chicory
• Asparagus
• Jerusalem artichokes
• Walnuts and pistachios

A diverse microbiome helps crowd out harmful bacteria, which can cause inflammation and damage the gut lining. Keeping gut inflammation low is essential not only for digestion but also for good sleep.

Other Lifestyle Tips for Better Sleep

• Avoid caffeine after 12pm – It can stay in your system for hours and interfere with falling asleep.
• Avoid eating and drinking after 6pm – This allows your digestive system to rest and helps your body focus on repair and recovery.
• Eat melatonin-boosting foods – Foods like nuts, eggs, and fish naturally support melatonin production.
• Support serotonin production – The amino acid tryptophan is a precursor to serotonin. It requires vitamin B6 to be converted, so aquiring enough B6 through food or supplements is important.

Light and Sleep

Your brain relies on light cues to regulate melatonin. Bright or blue light (like that from phones, TVs, and laptops) in the evening can trick your brain into thinking it’s still daytime, suppressing melatonin production. To help your body wind down naturally, dim the lights after 6pm and consider wearing blue-light-blocking glasses.

The Role of Oxytocin

Oxytocin – often called the ‘love hormone’ – helps reduce stress and supports restful sleep. It’s released through activities that promote bonding and connection, like hugging, cuddling, or spending time with loved ones.

Sleep Frequencies and Sound Therapy

Listening to low-frequency sound waves (also called binaural beats or sleep frequencies) may help encourage deep, restorative sleep. You can find free playlists on platforms like YouTube.

Final Thoughts

Improving your sleep is one of the most powerful things you can do for your overall health. While some factors like aging or hormonal shifts, are out of your control, many others can be managed through diet, gut health, stress reduction, and mindful evening routines.

Start small. A few consistent changes can make a noticeable difference in your sleep and well-being.