Written by Nutritional Therapist Nicola Moore

The main reasons why you’re struggling with sleep and what to do about it from Nicola Moore, a registered nutritionist. 

Sleep. We know how important it is to how we feel, and being deprived of it can make daily life incredibly difficult. I’ve suffered from bouts of sleep deprivation throughout my life. The most obvious being those early years of parenthood. In more recent years, it’s been due to other things: maybe anxiety, possibly perimenopause. I think those years of being woken to feed or look after little ones have left me with an acute self-protection response at the thought of missing sleep. It’s almost as if I’ve become totally intolerant to the idea of missing any sleep at all! This probably plays into my state of mind when I do now go through bouts of insomnia, and I can’t help but wonder if there is a bit of a chicken-and-egg element at play!


I suppose the big question is: What can we do to help us get a better night’s sleep with a view to feeling more human during waking hours? Why is sleep so important for our physical and emotional wellbeing, and are there small things in our diet and lifestyle that can help or hinder our ability to get a good night’s sleep?

I think the first thing to understand is how sleep – or the chemicals that help us sleep – are produced in the first place. I think this gives a good “in” for being able to sleep better.

Also, understanding just why everyone bangs on about getting a good night’s sleep is important. I think it’s helpful to know for the simple reason that it can be easy to sabotage sleep for things that are “more fun” in the moment (I’m talking about scrolling on the phone, by the way!). By understanding just a few of the benefits of taking sleep seriously, it may make some of the lifestyle side of things a bit more front of mind.

The Benefits of Sleep

At this point, it’s useful to talk about the benefits of sleep, including how circadian rhythms – including cortisol – are beneficial for whole-body health, including wider hormone effects like insulin and reproductive hormones. Lack of sleep can affect metabolism, and cortisol levels can impact appetite and the desire for sweet, salty foods. If you’ve had children, think back to the height of sleep deprivation you experienced with a very new baby, and how it maybe felt like your days were spent reaching for muffins, cakes, biscuits… Stodgy comfort food to “keep you going.” Sleep is also vital for the immune system and mental health.

Sleep Chemistry: How Sleep is Produced

Sleep chemicals are produced throughout the day. Melatonin, GABA, norepinephrine, and adenosine all play a role. Melatonin and adenosine slowly gather pace throughout the day, and our actions can either promote or suppress them. Amino acids from protein are needed to make these chemicals, illustrating the importance of protein in the diet. Essential fatty acids, particularly omega-3, help cells “listen” to these messages. The gut also plays a role, as gut microbes – when nurtured with the right food – can produce their own versions of these chemicals (for example, serotonin, which is linked to melatonin).

Interestingly, our gut also “educates” our circadian rhythms and clock genes. This raises the question: does the timing of when we eat, as well as what we eat, have a role in helping us sleep well? Eating regular meals at consistent times can help regulate circadian rhythms, reinforcing the body’s natural sleep-wake cycle. Skipping meals or erratic eating patterns might disrupt this process, making sleep more challenging.

So what causes the most common sleep problems?

Light Exposure and Sleep

Exposure to daylight in the morning – even on dark, grey days – is important. Sleep chemicals don’t just suddenly appear at bedtime; we must manufacture them throughout the day in a natural, circadian rhythm. Light exposure during the day is helpful, but in the evening, it’s important to allow our eyes (and therefore brain) to register darkness. Very well-lit homes, especially with bright overhead lights, may not be as helpful as softer, lower-lit solutions. Likewise, bright screens from TVs, computers, tablets, and phones can disrupt melatonin production and stimulate the brain, impacting other important sleep chemicals.


Caffeine and Sleep

Caffeine blocks adenosine receptors, delaying the accumulation of sleep pressure. As a stimulant, it also increases adrenaline, which can contribute to anxiety. If anxiety is linked to your sleep issues, caffeine may be unhelpful. The half-life of caffeine means it lingers in the system for hours longer than many realise, so limiting caffeine to the morning may support better sleep.

Alcohol and Sleep

Alcohol is often associated with relaxation and winding down at the end of a busy day. Many of the women I’ve worked with, and myself included, have experienced a period of grief upon realising that alcohol – once seen as a way to switch off – is actually having a significant impact on sleep. While alcohol may initially make you feel drowsy, it disrupts REM sleep, the phase essential for memory, emotional processing, and cognitive function. As women age, perimenopause can create a new sensitivity to alcohol, leading to poorer sleep quality, increased anxiety, and digestive discomfort. It can sometimes feel as if overnight, alcohol suddenly stops “agreeing” with you. While this may be part of the perimenopausal transition, the reality is that alcohol’s effects on sleep quality are well-documented.


For me, I initially thought cutting back on alcohol meant missing out. But now, I see it differently. It’s not about what I’m missing out on by not drinking – it’s about what I was missing out on the next day when I did drink. Waking up feeling foggy, sluggish, or anxious was no longer worth the trade-off.

What Can You Do to Improve Sleep Quality?

  • Prioritise Protein: Increasing protein intake can make a big difference. Protein foods include meat, poultry, game, fish, shellfish, eggs, tofu, nuts, seeds, quinoa, lentils, chickpeas, beans, pulses, and peas. More protein can help regulate appetite, energy levels, and gut health – all of which influence sleep.
  • Eat Plenty of Fibre: Fibre is found in plants – vegetables, salads, legumes, whole grains, herbs, spices, and fruit. Supporting the gut microbiome with fibre-rich foods encourages the production of brain chemicals that aid sleep.
  • Maintain Regular Meal Times: Eating at consistent times each day supports circadian rhythms and helps regulate sleep patterns. Erratic meal timing may disrupt the gut’s influence on sleep chemistry.
  • Reduce or Avoid Caffeine: If sleep and anxiety are issues, switching to decaf or sleep-supportive herbal teas (such as chamomile) could be helpful.
  • Be Mindful of Alcohol: Consider how alcohol is affecting your sleep and how you feel the next day. Cutting back may initially feel like a loss, but the benefits to sleep quality and overall wellbeing are profound.
  • Monitor Light Exposure: Get natural daylight in the morning, and in the evening, reduce exposure to bright lights, particularly from screens.
  • Limit Screen Time Before Bed: Scrolling on your phone before sleep may be costing you quality rest. Imagine the cumulative benefits of improved sleep over several nights – you won’t know yourself!

By making small, intentional changes, you can create an environment that supports restful, rejuvenating sleep – and ultimately, better health and wellbeing.

If you’re looking for a gift for someone that could do with a little TLC when it comes to bedtime, Create a Sleep Well Gift Box.

Author Bio

Nicola Moore is a seasoned nutritional therapist with a forward-thinking approach in the nutrition and lifestyle medicine sector. As a nutritionist with two decades of experience, she has found that a positive approach to food is critical to achieving optimal physical and emotional health.

By studying the psychology of eating, she has gained a deeper understanding of the relationship between nutrition, physiology, and mindset. She has found this approach helps her clients to regain their health in an enjoyable and empowering way, without it feeling like hard work.