Sleep is the foundation of energy, mood, hormone balance, metabolism, and mental clarity. Yet so many people struggle to fall asleep, stay asleep, or wake feeling refreshed.

The good news? Sleep is deeply influenced by nutrition, gut health, and simple daily habits. When we support the body’s natural circadian rhythm and calming pathways, restful sleep becomes much more achievable.

Read on to find out how to naturally support and improve your sleep.

1. Support Your Brain’s Sleep Chemistry

Quality sleep relies on two key neurotransmitters:

· Serotonin – promotes calm, emotional stability, and is a precursor to melatonin

· Melatonin – your primary sleep hormone, released in darkness

Your body produces serotonin from the amino acid tryptophan, which is influenced by diet and gut health. Tryptophan can be found in some foods including turkey, salmon, tofu, eggs, dairy products, oats, quinoa, nuts and seeds, potatoes and banana and ensuring you are including Tryptophan foods daily can really help to support sleep quality.

2. Prioritise Gut Health

About 90% of serotonin, a hormone which helps us to sleep, is produced in our gut. However, if your child is experiencing gut issues such as bloating, loose stool, constipation, or tummy aches, they may not be producing enough serotonin. Ensuring you are including lots of probiotic foods in the diet or finding a good quality probiotic can be really helpful.

Probiotic rich foods include; yoghurt, kimchi, sauerkraut, sourdough bread, and drinks such as kombucha and kefir.

3. Helpful Supplements

Magnesium is wonderful! It helps to calm and support the nervous system, regulate cortisol and relax muscles. It can be found in foods such asdark leafy greens, nuts, seeds, whole grains and even dark chocolateorit can be taken via a supplement. Another great way of getting magnesium is through Epsom Salt Baths which is also a lovely way to relax in the evening and wind down before bedtime.
Theanine can be found in green tea and in supplement form and can help to calm and support the nervous system. It helps with the production of serotonin and GABA which help to regulate anxiety and can help support sleep quality and duration.

4. Montmorency Cherry Juice, Teas and Essential Oils

Tart cherry juice has been found to naturally contain melatonin and antioxidants which can support sleep quality as well as duration. A glass of Montmorency Cherry Juice or a handful of fresh or frozen berries after dinner can be a great way of getting natural melatonin to help relax.
Teas such as chamomile, lavender, lemon balm, passionflower or valerian root can help to calm the body and gently support the parasympathetic nervous system.
Try adding essential oils to a diffuser or using calming pillow spray containing lavender, roman chamomile and frankincense. Essential Oils are detected by the olfactory system which triggers a signal to be sent to the limbic system and hypothalamus and this helps to promote a sense of calm and relaxation.

5. Create a Calming Evening Routine

Your nervous system can’t switch from “go mode” to “deep sleep” instantly. The hour before bed matters enormously so having a routine to wind down can be helpful. This could include:

· Taking an Epsom salt bath

· Dimming the lights

· Reading a physical book (no stimulating content)

· Avoiding screens at least 60 minutes before bed

· Stretching or practicing gentle breathwork

· Keeping the bedroom cool and dark

Putting It All Together

Improving sleep is rarely about one answer but about creating a system of support. I would suggest picking a few things to try first and see how you get on. I hope incorporating a few of these suggestions into your day and evening routine will help you to sleep deeper, longer and feel more rested on waking.

If you have any questions, regarding low mood or would like further advice, please get in touch and I would be more than delighted to support you.

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