Better Sleep

Why Sleep Matters

Sleep is one of the most basic functions of the body, and the most powerful means for the body to heal, recover, and reset for optimal performance—yet it’s often the first thing we sacrifice in this fast-paced life we live. One of the most persuasive reasons to prioritize sleep is that it's when your body does its deepest repair work—thanks in large part to growth hormone. This hormone is naturally released during deep (slow-wave) sleep, particularly in the first half of the night.

In infants and children, growth hormone supports physical growth and development. In adults, it plays a vital role in:

  • Tissue repair (skin, muscles, organs)

  • Muscle maintenance and recovery

  • Fat metabolism

  • Immune system support

  • Cellular regeneration and detoxification

Without adequate restorative sleep, especially in the earlier part of the night, the release of growth hormone is often blunted. This can leave you feeling less resilient as the regenerative capacity of the body is delayed. Whether you're navigating the demands as a new parent, managing a stressful work schedule, or dealing with chronic stress, understanding how nutrition and lifestyle impact sleep can arm you with the necessary tools to optimize overall health and energy.

Much of the repair that happens during sleep takes place during the deepest stages of sleep as mentioned above. That’s why getting to bed before 10 p.m. is ideal. Sleep also occurs in cycles: light sleep, deep non-REM sleep, and REM sleep. We go through about 4–6 of these 90-minute cycles per night, and our deepest, most restorative sleep typically happens in the first half of the night. When we miss those early hours, we miss the most regenerative phases of the sleep cycle.

Understanding Your Circadian Rhythm

Our circadian rhythm is our internal 24-hour clock, primarily governed by light exposure. Light signals through the eyes help convert serotonin into melatonin, our key sleep hormone. Melatonin not only helps regulate sleep—it’s also a powerful antioxidant and plays a role in immune health.

Screens, artificial light, and inconsistent bedtimes throw off this rhythm. The solution? Reduce blue light exposure 1–2 hours before bed, dim household lights in the evening, and use Night Shift mode on devices. Blue-light blocking glasses are an effective tool for blocking out blue light throughout the day as well.

Nutrition For Sleep

What you eat affects how you sleep. Here are key nutrients and foods that support deep rest:

  • Tryptophan-rich proteins: turkey, kiwi, chia seeds—these help make serotonin and melatonin, key players in circadian rhythm.

  • Magnesium: leafy greens, seeds, dark chocolate, or consider supplementation in the evening

  • Iron: supports energy regulation via oxygen delivery throughout the body

  • Omega-3s: fatty fish, walnuts—regulate inflammation and circadian rhythm

  • B Vitamins: support energy production and help regulate neurotransmitters

  • Probiotics: a healthy gut is linked to better mood and sleep quality, especially as it relates to the neurotransmitters mentioned above serotonin and melatonin.

  • Avoid caffeine after noon and alcohol, altogether if possible, as it is a potent disruptor of sleep—both of these disturb the natural sleep cycles and elevate cortisol levels.

Sleep Hygiene & Lifestyle Tips

  • Create a wind-down routine: Epsom salt bath, herbal tea, light stretching or reading

  • Practice meditation or breathing: Apps like Calm or Insight Timer can help reduce racing thoughts and improve sleep latency (the time it takes to fall asleep)

  • Avoid eating large meals right before bed: Aim for your last meal 2–3 hours before sleep as this can impact blood sugar levels causing either highs or lows which both can negatively influence sleep

  • Stay hydrated—strategically: hydrate throughout the day, but taper in the evening to avoid waking to urinate

Sleep Trackers: Helpful or Harmful?

In the quest for better sleep, many turn to wearable sleep trackers like the Oura Ring, Fitbit, or Apple Watch. These tools can offer valuable insights—but they’re not without limitations.

Pros:

  • Track sleep duration, wake times, and movement patterns

  • Provide data on sleep stages (light, deep, REM)

  • Help establish awareness of sleep consistency and habits

  • Some offer readiness scores or daily recommendations

Cons:

  • Data can be inaccurate, especially for sleep stages—wearables rely on heart rate and movement

  • May create sleep anxiety (also known as orthosomnia) when people fixate on "perfect" scores

  • Can lead to overreliance on data instead of tuning in to your body’s own cues such as how rested you feel

Bottom line: Use these devices as a tool—not a diagnosis. Let them guide your awareness, but not control your sleep story. If a tracker motivates positive changes—great. But if it starts creating stress, it may be time to unplug and return to the basics.

Functional Testing for Sleep

If you’re struggling with fatigue, difficulty falling or staying asleep, or waking unrefreshed, functional testing can be useful alongside proper guidance to help identify underlying imbalances. Some tests to consider:

  • Cortisol and adrenal rhythm (via saliva testing)

  • Vitamin D and magnesium levels

  • Inflammatory markers like HsCRP or homocysteine

  • Gut health testing, to assess absorption and microbiome related imbalances

These insights allow for more personalized recommendations and support strategies.

Final Thoughts

Sleep is foundational to everything—your mood, focus, digestion, hormones, and even immune function. While no one sleeps perfectly every night, we can improve our rest by aligning with our biology, nourishing our bodies, and creating calming routines that signal it’s time to let go. There is hope for better sleep!

Struggling with sleep issues?
Connect with Carla for a 30 minute free consult to learn more.

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Carla Abate is Board Certified in Holistic Nutrition. She specializes in functional nutritional strategies for women and families. She is a level 3 Restorative Wellness Solutions Practitioner, a Certified Nutrition Therapist Master, and a Postpartum Doula. She also holds a Master's degree in Counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching.  

The information provided in this content is for educational purposes only and is not intended to diagnose, treat, or prevent any medical or nutritional conditions. Always consult with a qualified healthcare provider before making any changes to your diet or health regimen.

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