Did you know that a single night of poor sleep can nudge your body into behaving a bit like it’s had one too many drinks?
It’s something many of us feel intuitively, especially in a world where late-night scrolling and early alarms have quietly become the norm. We joke about being “permanently tired”, but underneath it all, our bodies are working hard to keep up.
What’s fascinating is how deeply sleep shapes everything from cravings and mood to immunity and inflammation. And as science catches up, we’re learning that our microbiome is tuned into our sleep patterns too — almost like an internal clock of its own. When rest falls out of rhythm, the whole system feels it, reminding us that better sleep isn’t just a wellness trend. It’s a biological reset we all need more of.
Why Sleep Is Important
A good night’s sleep is fundamental for health — something most of us only appreciate when we don’t get it. Continued lack of sleep doesn’t just make you feel groggy. Research shows it can impair cognitive and motor performance to levels comparable with alcohol intoxication¹.
Chronic insufficient sleep is linked with higher inflammation², elevated blood pressure and mood disturbance³, metabolic disruption⁴⁻⁵ and increased vulnerability to weight gain⁶. It also makes us far less resilient to everyday stress, with studies showing amplified HPA-axis reactivity in sleep-deprived adults⁷.
Most adults need around 7.5 hours of sleep a night⁶. Getting fewer than six — or waking repeatedly — has been shown to increase appetite, intensify cravings, and alter food decision-making⁸. In short: when you’re tired, biology gently nudges you toward quick energy hits.
If You Are Not Getting Enough Sleep
- Keep a regular sleep rhythm - Aim to go to bed and wake up at the same time every day — even on weekends⁹.
- Get outside in the morning (no sunglasses) - Morning light helps stabilise your circadian rhythm and supports melatonin timing¹⁰.
- Reduce caffeine from early afternoon - Even caffeine consumed six hours before bed can disrupt sleep¹¹.
- Move your body earlier in the day - Exercise supports sleep, but doing it too close to bedtime can make winding down harder⁹,¹².
- Avoid eating late at night - Aim for a three-hour gap between your last meal and sleep¹³.
- Skip alcohol as a sleep aid - It may help you fall asleep, but it worsens sleep quality overall⁹.
- Keep your bedroom cool and dark - Blackout curtains, low lighting and a slightly cooler temperature support melatonin release¹².
- Reduce screen time before bed - Aim for one screen-free hour to limit blue-light alertness¹². If you must use screens, shift the colour balance towards red light¹³.
- Protect your bedroom as a rest space - Avoid working or doing mentally stimulating activities there¹².
- Explore meditation or mindfulness - Practices like meditation have been shown to improve sleep quality and daytime function¹⁴.
- Consider your sleep environment - Mattress design and support can influence sleep comfort and spinal alignment¹⁵.
- Try Montmorency cherries before bed - These naturally support melatonin release.
Nutrients That Support Better Sleep
Food plays a powerful role in hormonal balance, melatonin production and nervous-system calm. Focus on nutrients shown to support healthy sleep:
Montmorency cherries Help support melatonin release¹⁶.
Vitamin D From sunlight and oily fish; needed to convert tryptophan into melatonin¹⁶.
Magnesium Found in leafy greens, avocados, nuts and seeds. Helps activate calming pathways in the brain.
Vitamin B6 In almonds, avocados, fish, tomatoes, spinach, yogurt and eggs — important for melatonin synthesis.
Vitamin B12 Found in dairy, eggs, fish, meat and shellfish; supports circadian rhythm timing.
Vitamin C Low intake is associated with shorter sleep duration¹⁷.
Potassium Leafy greens, mushrooms, broccoli and avocados are good sources.
Selenium Just two Brazil nuts meet most daily requirements.
Choline Found in eggs, liver, fish, shellfish and also in cauliflower, mushrooms and leafy greens.
There’s also emerging research showing that prebiotics may improve sleep architecture, supporting both NREM and REM sleep under stress¹⁸⁻¹⁹ — a reminder of how deeply our gut and brain communicate during rest.
These foods offer benefits far beyond sleep alone, supporting energy, metabolism, immunity and overall wellbeing.
Key Takeaways
Poor sleep isn’t just an inconvenience — it sends ripple effects through the entire body, influencing everything from cravings and stress to inflammation, metabolism and mood. Even one disrupted night can shift how clearly you think, how hungry you feel and how well your body copes with everyday pressures. The good news is that small, consistent habits can make a meaningful difference. Prioritising a steady sleep rhythm, morning light, reduced caffeine, fewer screens in the evening and a calm, cool bedroom all help support the body’s natural sleep–wake cycle. Nutrition also plays a powerful role; foods rich in magnesium, B vitamins, melatonin-supporting compounds and calming minerals can help your system settle into deeper rest. And emerging research suggests that even our gut microbes play a part in shaping sleep quality. Think of sleep as a biological reset button — and these gentle shifts as ways to make that reset easier, more natural and more restorative.
