Hibernation mode on. A deep dive into sleep; why it matters and how to support it

I’m a long way from waking in the night with babies, sleeping until noon as a student, or burning the candle at both ends in my 20s and 30s. Sleep is important at any age -but these days, the effects of not getting enough show up quickly, messily, angrily, hungrily.

My own experience aligns with the science - Sleep affects not only our energy and mood, but also our immunity, hormone balance, and hunger regulation.

How a good night’s sleep keeps us healthy

While you're asleep, your body isn’t just “resting”, it’s doing essential behind-the-scenes work. Here's what happens:

• Cleaning and repairing: Your brain clears out waste products and toxins, like a night-time spring clean.

• Restoring body & brain: Muscles repair, energy stores are replenished, and your nervous system resets.

• Growth & healing: Especially important in children, but also critical for adults; tissue repair, immune cell production, and hormone release all peak during sleep.

• Emotional reset: Sleep helps you process memories, emotions, and experiences from the day.

How sleep affects hunger and cravings

Sleep and appetite are closely linked through two key hormones:

• Ghrelin: The “hunger hormone” can increase when you're sleep-deprived.

• Leptin: The hormone that signals fullness can decrease with poor sleep.

  
  

When sleep is consistently disrupted it can leave you hungrier the next day, more prone to cravings and less likely to feel satisfied by your meals.

Insufficient sleep also makes your body less sensitive to insulin (the hormone that regulates blood sugar). This can lead to energy crashes, low motivation, and sluggishness which in turn can impact the amount you move the following day.

For shift workers or those with long-term insomnia, this disrupted cycle can have lasting effects on metabolism and overall health.

Can the food you eat support sleep?

Absolutely - what you eat during the day can have a real impact on how well you sleep at night. It’s about nourishing your body in a way that supports steady energy and calm regulation of hormones.

Eating regular, balanced meals with a mix of protein, fibre, complex carbohydrates, and healthy fats helps to stabilise blood sugar throughout the day. This is key. If your blood sugar drops too low during the night, your body may release cortisol (your stress hormone) to bring glucose back into the bloodstream -  and that cortisol spike can wake you up.

Hydration also matters. Drinking plenty of water throughout the day supports your body’s natural rhythms, but try not to leave it all to the evening - otherwise, you might find yourself up in the night needing the bathroom.

Some foods and nutrients are particularly supportive when it comes to winding down:

• Tryptophan-rich foods help the body produce melatonin, our sleep hormone. These include turkey & chicken, tofu, bananas, oats, eggs, salmon and pumpkin seeds.

  
  

• Magnesium helps relax muscles and calm the nervous system. It’s found in dark leafy greens, seeds, nuts, and even a square of dark chocolate.

  
  

• Tart cherries, pistachios, walnuts naturally contain melatonin - a small handful can be a useful to include.

  
  

• Herbal teas like chamomile and passionflower gently support the calming neurotransmitter GABA, helping the brain prepare for rest.

  
  

Just as we eat differently across the seasons, our sleep patterns also shift — which brings us to...

Why you might feel more tired in autumn and winter

Have you noticed that in spring and summer, you feel more energetic and alert? That's not just the sunshine lifting your mood, it’s biology. Our bodies are wired to respond to light. Longer days = more daylight = more serotonin (our “feel-good” hormone) and less melatonin (our sleep hormone).

By late autumn and winter, the days shorten. Less light means more melatonin is produced, especially in the darker mornings and evenings. That shift can make us feel sleepier, slower, and more inclined to rest, which is completely natural. In fact, it’s what our bodies are designed to do. *

Science note: In the dark, serotonin is converted into melatonin, helping us wind down and prepare for sleep. That’s why dim lights in the evening help you feel drowsy and why scrolling under bright lights does the opposite.

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Top tips for better sleep

Try integrating these habits to support more restful, restorative sleep:

1. Avoid caffeine after 2pm – it blocks adenosine (which makes you sleepy) and raises cortisol (which keeps you alert).

   
   

2. Nourish yourself well but eat your last big meal 2–3 hours before bed – a heavy meal too close to bedtime can make sleep harder.

   
   

3. Wind down with intention – plan a relaxing routine to signal to your body that sleep is coming.

   
   

4. Avoid intense exercise in the late evening – it can overstimulate your nervous system.

   
   

5. Get outside in daylight and cut out blue light at night – use screen filters, wear blue-light glasses, or switch to warm/red lighting in the evening.

   
   

6. Skip the nightcap – alcohol may make you sleepy at first, but it disrupts the quality of your sleep.

   
   

7. Try a magnesium bath or foot soak – magnesium supports muscle relaxation and neurotransmitters that promote calm.

   
   

8. Make your bedroom a peaceful space – declutter, cool it to 18–20°C, and keep it dark.

   
   

9. Keep a notebook by your bed – jotting down thoughts before going to sleep can help stop mental overactivity.

   
   

10. Practice calming breathing – slow, gentle outbreaths help switch off stress responses.

    
    

Bonus tip: If you’re waking at the same time each night, traditional medicine suggests it may reflect an organ system that needs support - a fascinating area to explore if you're curious about body-mind rhythms.

And if you find yourself lying awake? Don’t panic. Resting still has value, even if you’re not asleep. Try focusing on your breath, or listening to calming audio instead of forcing sleep.

* If you are struggling with new onset or extreme tiredness do get this checked with a GP. 

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Want to Learn More?

We are all unique with different genes, stresses, lifestyles and dietary references.

If you're curious about how your diet could be affecting your sleep, or how to tailor your routine to the seasons, feel free to contact me here and book in a call. Sometimes the smallest changes can make the biggest difference.