Have you been suffering from insomnia?

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For some, it is trouble getting to sleep. For others, it is waking in the night and not being able to get back to sleep. A sleepless night takes a toll on your energy, mood, and ability to function during the day. Imagine the effect of chronic insomnia? Sleep is a magical time for your body, while you are sleeping your body works to repair muscle, organs and other cells. 

Lack of sleep causes various health issues:

  • Weight gain

  • Less growth and repair

  • Low immune system

  • Infertility or difficulty getting pregnant

  • Menstrual irregularity

  • Increased risk of ovarian and breast cancer

  • Declined production of thyroid hormones

  • Wrinkled skin ......

What is causing insomnia?

It varies from person to person: Could be a physical issue (back pain) but more often sleep problems are related to 

  • Stress

  • Anxiety

  • Environmental change

  • Fear

  • Disruptive environment

  • Caffeine

  • Alcohol

  • Drugs &  Medication

  • Depression

  • Hormonal imbalance

  • Menopause

  • Exercise program 

  • Nutrient deficiency


The quality of your sleep is influenced by your hormonal health. Your progesterone & oestrogen has a significant effect on your sleep-wake cycle. 

Progesterone has a natural calming effect. With the right amount of progesterone circulating in your body, you can fall asleep faster and experience fewer sleep disruptions. Oestrogen affects, how your body utilises magnesium ( a pivotal mineral for sleep). When your oestrogen levels are lower it is harder to fall to sleep. This is the main reason why peri-menopausal and menopausal women have trouble falling asleep and staying asleep. 

The good news is that most cases of insomnia can be cured with changes you can make on your own. Once you figure out the root causes, making simple changes in your diet, lifestyle, exercise routine, certain habits etc. you can finally get a good night’s sleep.


There are a few things you can do to improve your sleep:

  • Try to go to sleep and wake up around the same time as often as possible

  • Make sure your room is dark, block any streetlights

  • Spend time on fresh air, nature

  • Excercise improve your sleep, make sure you don't do high-intensity training in the evening as it would give you trouble to unwind.

  • Turn off all your electronics 3 hours before sleep, the blue light can overstimulate you

  • Make sure you spend limited time on your phone and your computer during the day.

  • Have a magnesium or Epsom salt bath

  • Meditate

  • Do not eat large meals within 2 hours before bedtime

  • Use essential oil such as lavender chamomile

  • Have a chamomile tea

I am sure it won’t surprise you but food you eat can interfere with your sleep.

A sleep-promoting diet is rich in fruits, vegetables, whole grains, lean proteins, and dairy. But there are a few nutrient you can focus on, when you struggling to fall asleep or staying asleep.

Tryptophan, is the precursor of serotonin or melatonin.

Serotonin, influences sleep, cognition and mood.

Melatonin is a hormone that’s most notably involved in your sleep-wake cycle.

Tryptophan rich foods are shrimp, halibut, tuna, chicken, turkey, beef, lamb, tuna, nuts, seeds, bananas, eggs, cheese, salmon, dates, fig,

B6, B vitamins play an important role in supporting your nervous system. Vitamin B6 is essential converting the amino acid tryptophan into serotonin, a neurotransmitter that helps regulate levels of the sleep hormone melatonin. B6 foods are bananas, nuts and seeds, cottage cheese, eggs, chickpeas, legumes, chicken, salmon, avocado, bananas, carrot, walnuts, tuna.

Magnesium is a miracle mineral, unfortunately most of us are deficient. Magnesium deficiency can lead to fatigue, excess stress, low energy, spasms and cramps, anxiety, nervousness and…the inability to sleep. Getting enough magnesium to your diet is key, especially if you’re stressed and having trouble sleeping. Foods high in magnesium are almonds, barley, brewer’s yet, cashews, cocoa, cod, eggs, figs, kelp, leafy greens, legumes, parsnips, seeds.


Some foods can interfere with sleep include high-sugar, high-carbohydrate, heavily-processed foods and caffeine rich foods such as chocolate, coffee, coke, green tea, black tea.

Could it be your gut keeping you awake at night?

Our gastrointestinal tract is often referred to as the second brain, which is not a surprise considering all the things it affects. The gut microbiome not only affects the digestive, metabolic, and immune functions but also regulates sleep and mental states through the microbiome-gut-brain axis.

Your gut microbiome triggering the release of hormones or producing them such as dopamine, serotonin, and GABA, melatonin. Your brain and your guts can enter a vicious circle when it comes to sleep, as poor sleep can have a bad effect on your gut health. When you suffer from insomnia it’s crucial to not just treat your symptoms with sleeping tablets, but looking into the underlying causes and healing your gut.

  • Eating organic, mostly plant-based diet

  • Reduce sugar consumption 

  • Increase prebiotic-rich foods: onions, garlic, leeks, asparagus, oyster mushrooms, plums, beans, artichoke, chicory root,

  • Increase probiotics foods: live yoghurt, kimchi, sauerkraut, miso, tempeh, kombucha

  • Make some bone broth

  • Avoid allergenic food

  • Avoiding processed food and alcohol