Words Natalie Jacques (The Herbal Dispensary)
Sleep is one of the most powerful tools we have to support our wellbeing, yet it’s often the first thing we sacrifice when life gets busy. Many people struggle with falling asleep, staying asleep, or waking feeling refreshed – and it’s easy to brush it off as just “part of modern life”. But poor sleep can quietly erode our health over time, impacting everything from mood and memory to immune function and hormone balance.
What actually makes for a good night’s sleep?
Let’s start by challenging a common belief: it’s not just about how much sleep you get, but when and how well. Our bodies follow a natural internal rhythm – our circadian clock – that regulates sleep, hormones, digestion and energy. When that rhythm is thrown off by stress, screen exposure, irregular routines or shift work, our body struggles to fully rest and repair. Sleeping between the hours of 10pm and 6am, for example, is more beneficial than sleeping from 3am to 11am.
This is especially true during perimenopause, when hormonal changes affect mood, body temperature and nervous system regulation – all of which play a role in sleep.
Common sleep disruptors
Our modern lifestyles often make it harder for the body to slip into deep, restorative rest. Some of the most common disruptors include:
- Screen time late into the evening. Blue light from phones and computers can suppress melatonin, the hormone that signals sleep.
- Shift work or irregular routines, which interfere with your body’s natural circadian rhythm.
- Stress, over-stimulation and high mental load, which prevent the nervous system from winding down.
- Certain medications or supplements that disrupt neurotransmitters or energy levels.
By gently removing or minimising these obstacles – especially in the hour before bed – you support your body’s ability to rest deeply and wake refreshed.
Getting to the root
Beyond these disruptors, sleep issues often stem from deeper causes: an overactive nervous system, blood sugar instability, adrenal fatigue, dysbiotic microbiome or nutrient deficiencies. Identifying and addressing these root causes can lead to more sustainable, long-term improvements in sleep quality.
Magnesium and calming nutrients
Magnesium is one of the most important nutrients for sleep, helping relax muscles, calm the mind, and support melatonin production. Magnesium glycinate is particularly calming and gentle on the stomach, magnesium citrate can be useful when constipation is also a concern, and magnesium L-threonate may support brain function and deeper sleep.
Glycine is another helpful nutrient – an amino acid that supports the nervous system, lowers core body temperature and helps the brain transition into sleep. L-theanine, an amino acid found naturally in green tea, promotes relaxation without drowsiness. It can be especially helpful if your mind is busy at night or if stress is affecting your ability to fall asleep.
Herbs that support sleep
Several traditional herbs have been used for centuries to support sleep and calm the nervous system. These include:
- Passionflower – gently eases restlessness and a racing mind
- Zizyphus – supports falling and staying asleep
- Californian poppy – traditionally used for broken sleep or early waking
- Saffron – supports mood balance and reduces anxious tension
- Kava – helps reduce mental chatter and muscle tension when stress is high
These can be used as teas, tinctures or capsules, often with excellent results when paired with good sleep hygiene.
Supporting your rhythm from dawn. A good night’s sleep starts the minute you wake up!
Simple changes like getting early morning sunlight, reducing screen time at night, and having a consistent wind-down ritual can help recalibrate your sleep cycle.
Melatonin can be useful in short-term situations like jet lag or shift work, but ideally, we support the body in making it naturally through rhythm, routine and nourishment.
Sleep isn’t a luxury – it’s foundational. And with the right support and small, intentional steps, it’s absolutely possible to reclaim it.