Rethinking Sleep from the Inside Out
I’ve been thinking a lot about sleep lately and wanted to share some of what’s been on my mind.
In human health, we often try to find a single cause for a problem — one root to pull or fix. But in reality, most issues are multifactorial, and everything is deeply interrelated. Sleep is a perfect reflection of how everything is connected. The way we move, eat, and manage stress during the day influences how well we rest at night — and in turn, how we sleep shapes the day that follows. Sleep begets sleep. We might be able to say that how we eat, move and manage stress is how we nourish (hence the birth of my new website – a work in progress – nourished1.com)
During sleep, our body does some of its most important work: regulating inflammation, balancing blood sugar, repairing tissue, and resetting the nervous and immune systems. In other words, sleep isn’t passive — it’s one of the most active healing states we experience each day.
Early in my naturopathic education I recognized that when people thought about sleep issues, the approach often started a bit algorithmic:
Herbs that calm the mind. Herbs that promote sleep. Melatonin.
And while those tools can have value, they rarely work the same for everyone, and don’t suit every circumstance. What helps one person sleep might do nothing for someone else. That’s because real progress comes from asking: What’s at the root of this person’s sleep disruption?
Five considerations
Here are a few key areas I consider when someone is struggling with sleep:
1. Balance: Energy Balance, Burdens +. Coping
Nourishing ourselves in a way that matches our daily energy output and needs is incredibly important to our health. Energy balance includes calorie needs, but also the balance of macronutrients (carbs, protein, fat) and micronutrients (vitamins and minerals) — all the building blocks that allow the body to function and repair. More on specific micronutrients a little further down.
Burdens + Coping
Some aspects of our health are a balance between our burdens and our bodies ability to cope. Of course, some burdens are outside of our control, and this can be a bit of a chicken and egg scenario. We can recognize the virtuous and vicious cycles. When sleep is poor, coping gets harder. But if we can shift things and create a virtuous cycle — where improved sleep boosts health, and better health supports sleep — real change is possible. When we can lighten the load or strengthen the way we cope, those are powerful places to begin creating meaningful change.
2. Internal Stressors
Things like caffeine and alcohol can directly interfere with sleep. When we take in caffeine, it typically takes about 4 hours for the blood caffeine levels to return to baseline. However, some people are slow metabolizers and so it can take up to 8 hours. We want to avoid these stimulants, if needed, to protect sleep. Caffeine can be in coffee, tea, and chocolate.
3. Nutrient Support
Several key nutrients are involved in sleep hormone production and regulation:
- Iron
- Vitamin D
- Magnesium
- Vitamin B6
These support melatonin production and the sleep-wake cycle. A deficiency in any one of them can throw off your rhythm. Fortunately we can test a few of them – but others still don’t have an accessible reliable tool for assessing whole body status. Supporting ongoing sleep challenges often means looking beyond melatonin and focusing on the nutrients that help make restful sleep possible. When we lift these nutrients toward more optimal levels — rather than just scraping the minimum — they’re better able to support the many pathways they’re part of, including those tied to sleep.
4. Circadian Rhythm
Our daytime habits shape our nighttime rest. We are designed to respond to light, temperature, movement, and daily patterns. Supporting your circadian rhythm can be more effective than any supplement. Sleep scientist have come to recognize that people can have varied patterns in terms of being an early bird or a night owl. In general the hormone cortisol starts to rise in the wee hours and has a peak soon after waking – to give us some get up and go. Then, cortisol falls throught the day, so melatonin can take over, as darkness is about to descend.
Movement helps regulate our stress response and circulates nutrients throughout the body. Daily physical activity (and joyful hobbies) aren’t just great for mood — they help set the stage for restorative sleep. All work and no play makes for a dull experience.
5. Sleep Environment & Bed time Routine
Creating a calming routine and environment signals the body that it’s time to rest. This includes things like dim lighting, a consistent bedtime, and quiet wind-down practices that resonate with you.
Sleep Routine Tips — Tiny Tweaks, Big Impact
- Wake up at the same(ish) time every day (or most days).
- Be active daily, for at least 30 minutes.
- Get sunlight in the first hour after waking — 30 minutes is ideal, even on cloudy days. Add a second dose of natural light in the afternoon (10+ mins).
- Limit caffeine after 12 PM.
- Limit naps to 30 minutes.
- Be mindful of the impact of alcohol on sleep.
- Ditch artificial light in the evening, especially blue light from screens. Dim the lights to signal nightfall.
- Create a wind-down ritual — bath, candlelight, meditation, journaling, or quiet reading. Whatever helps you unplug.
- Go to bed at the first signs of sleepiness — don’t override the signal!
- Keep your bedroom cool — a slight drop in core body temp helps with sleep architecture.
Final Thoughts
Sleep is not a one-size-fits-all equation. But by supporting the body with the right nourishment, rhythm, and recovery strategies, we help it do what it’s naturally capable of doing: rest, repair, and restore.
Whether you’re already sleeping well or looking to improve your routine, these tiny tweaks can have a big ripple effect. ✨