Why Sleep Matters - And How to Improve Yours

A good night’s sleep is one of the most powerful foundations for overall health and wellbeing. Yet for many people, high-quality sleep feels increasingly difficult to achieve. Modern lifestyles, screens, stress and shifting hormones can all affect how rested we feel.

The good news? Small, consistent habits can make a big difference.

Below, we explore why sleep is essential and practical steps you can take to improve it, night after night.

Why Sleep Is So Important

Sleep is far more than simply “switching off” for the night. It plays a vital role in:

Physical Health

Sleep supports immunity, helps the body repair tissues, balances hormones and keeps the cardiovascular system healthy. Poor sleep has been linked to increased inflammation, heart disease, diabetes, depression, obesity and stroke risk.

Mental and Cognitive Function

When we sleep, the brain consolidates memories, regulates emotions and clears waste products. Without enough good-quality sleep, it’s common to experience brain fog, mood swings, irritability and difficulty concentrating.

Metabolic Balance

Sleep also influences appetite, cravings and energy regulation. A bad night's sleep can affect blood sugar balance the next day, leading to sugar cravings and increased appetite, which in turn can lead to weight increase over time.

How to Improve Your Sleep

Improving sleep is often about consistency and creating an environment that supports your natural body rhythms. Here are evidence-informed strategies that can help.

1. Keep a Consistent Sleep Schedule

Try to go to bed and get up at the same time every day — even at weekends. This stabilises your body clock (circadian rhythm) and makes it easier to fall asleep naturally.

2. Get Morning Light Exposure

Morning sunlight signals to the brain that it’s daytime, helping to regulate melatonin production so you feel sleepy at the right time later on. If sunlight is limited, especially in winter, you may consider investing in a red light or bright light device to support your circadian rhythm.

3. Avoid Screens for One Hour Before Bed

The blue light from phones, laptops and TVs can suppress melatonin, delaying sleep. Aim for at least one screen-free hour before bedtime — try reading, stretching, journalling or listening to calming music instead.

4. Limit Alcohol Intake

Alcohol might make you feel sleepy initially, but it disrupts the quality of your sleep and can cause early waking. Reducing or avoiding alcohol in the evening can lead to much more restorative rest.

5.Avoid Caffeine after 2pm

Genetics can play a part with how caffeine can affect you and how quickly you detoxify it from your system. Try to avoid caffeine at least 7 hours before you go to bed as this can really interfere with your wake/sleep cycle. Some people may need 12 hours or more for it to be cleared from their system so experiment with timings and see how you feel. A genetic test would be a good idea to find out your caffeine preferences - the Nutrient Core DNA test provides this information. If you wish to find out more, email me at hello@emmahammondnutrition.com

6. Create a Cool, Dark Sleep Environment

A slightly cooler bedroom (around 18°C) supports the body's natural drop in temperature at night. Also, minimise any light sources — cover them or remove them entirely to avoid disrupting melatonin production.

7. Support Blood Sugar Balance

Balancing your blood sugar levels is crucial to help with supporting sleep. Blood sugar dips at night can trigger cortisol release, which may lead to nighttime waking. Balanced meals containing protein, healthy fats and fibre can help keep blood sugar steadier throughout the day and evening and lead to a better night's sleep.

8. Consider Magnesium for Relaxation

An Epsom salt bath offers magnesium in a soothing, absorptive form, while magnesium supplements such as Magnesium Taurate or Magnesium Glycinate are known for their gentle, calming effects. Many people find these helpful for relaxation and sleep support.

9. Try Tart Cherry Juice

Tart cherries naturally contain compounds that support melatonin production. A small amount of tart cherry drink in the evening may help promote better sleep for some people. Try Biona Organic Tart Cherry Juice.

Sleep and the Menopause Transition

If you’re peri-menopausal or menopausal, you may notice your sleep becoming more disrupted due to hormonal changes.

Falling progesterone, which usually happens during the early stages of perimenopause — the calming, sleep-supportive hormone — can often contribute to night waking, difficulty falling asleep or anxiety.

Falling, or erratic oestrogen levels, can affect how your body balances blood sugar levels.

Oestrogen plays a crucial role in blood sugar balance by improving insulin sensitivity, helping cells use glucose better, and reducing the liver's glucose production, but as oestrogen levels drop during perimenopause and menopause, insulin resistance often increases, leading to more erratic blood sugar, higher risk of spikes, leading to potential weight gain. This insulin resistance can also lead to night time waking with the production of cortisol, your stress hormone.

And finally, oestrogen is also necessary for the production of melatonin. So again, declining levels may affect how much you can actually produce. Genetic testing can assess how well you produce melatonin via the Nervous System report, email me for more details at hello@emmahammondnutrition.com

If this is affecting your quality of life, consider DUTCH hormone testing to measure your hormone levels. This urine test gives a real insight into your sex and stress hormones, including melatonin, oestrogen and progesterone levels (both can affect your sleeping patterns). Contact me for further details at helloe@emmahammondnutrition.com or book a call.

Small Changes, Big Improvements

Improving sleep doesn't usually require one dramatic change, but rather a range of supportive habits practised consistently. By nurturing your circadian rhythm, managing your environment, and supporting your body nutritionally and hormonally, you can lay the groundwork for deeper, more restful sleep.

If you'd like a more personalised approach or help with any sleep issues you may be experiencing, please book a 15 minute call via the button below

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