Whether its difficulty getting to sleep, frequent waking, or poor quality, unrefreshing sleep, we all know how profoundly being tired can affect mood, productivity and almost every other facet of life.

Factors like pain, anxiety and some medications can contribute to poor sleep, even gut bacteria can influence sleep by affecting stress and mood, the production of hormones and our sensitivity to pain. 

Addressing sleep issues can be complex and it’s always essential to identify and treat the cause, but there are some specific nutritional strategies that can be considered.

Magnesium supplementation can be very effective for improving sleep, particularly when muscular cramps and spasms, eye twitching, anxiety and other signs of magnesium deficiency are present. Increasing dietary sources of magnesium like avocado, leafy greens and raw cacao is also advisable. 

B vitamins also play a pivotal role in regulating sleep mechanisms and are often taken to increase low energy levels commonly found alongside poor sleep.

If you are taking a supplement that contains B vitamins after midday and are having trouble sleeping, try taking your supplement before midday as part of your strategy as they can have a stimulating effect on some people. 

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Herbs like passion flower and valerian have sedative properties and can be particularly effective where anxiety is a contributing factor. Even a cup of chamomile tea and a warm bath before bed can assist.

One study in the Asia Pacific Journal of Clinical Nutrition found that two kiwifruits consumed one hour before bed for four weeks, improved sleep quality by 42 per cent!

That’s definitely something worth trying.

Herbal and nutritional supplements are not all created equally so consulting a professional is always recommended if you aren’t sure what options are most suitable.

Treatment will differ for everyone but addressing chronic sleep issues can be life changing.