If you’ve found yourself tossing and turning when you should be fast asleep, you might have chalked it up to insomnia. Integrative nutrition health coach and certified meditation practitioner Melissa Lainn enlightens that although this might be this case, sleeplessness rarely has a single culprit but rather a perfect storm of factors
Insomnia has a complex matrix of contributing factors — such as chronic stress, hormone imbalances, gut-health issues, nutrient deficiencies, too much screen light or unresolved emotional patterns, says Melissa. Your sleep struggles are rarely just about sleep, rather “they’re messages from your body asking for balance in multiple areas of your life.” As such, achieving restful sleep requires an integrative approach.
GLAMOUR : What role does the nervous system play in achieving restful sleep?
Melissa Lainn: Think of your nervous system as the ultimate sleep gatekeeper. To sleep well, you need to shift from “alert mode” (fight-or-flight) to “rest mode” (rest-and-digest) state. In our “always- on” culture, many of us get stuck in alert mode for extended periods of time, making this transition difficult. Specific techniques to activate the rest mode before bedtime can be game-changers, such as deep belly breathing (that can slowly relax each muscle group) and gentle stretching, which signal safety to your body. Your vagus nerve [the biggest pathway between your brain and organs] is your secret weapon here — activating it helps trigger relaxation responses that prepare the body for sleep.
G : How is stress and anxiety related to sleep disturbances?
ML: Stress and anxiety are the ultimate sleep thieves! When you’re stressed, your body produces stress hormones, keeping you in a vigilant state that’s completely incompatible with the relaxation needed for sleep. This creates a frustrating “tired-but-wired” feeling, like your brain doesn’t want to switch off. So many of us feel physically exhausted but have a racing mind when our head hits the pillow because of stress and anxiety. Try a “worry download” ritual before bed. Spend just 10 minutes journaling anxious thoughts to clear your mental space, followed by a gratitude practice. I like to think of the best thing that happened to me that day — and while my brain searches for that one thing, I am reminded of all the other beautiful moments too. Regular mindfulness practices train your body to shift out of high alert, while calming herbs like chamomile help regulate stress response and magnesium supplements can make a remarkable difference by calming your system naturally.
G: How can diet support deeper, more restorative sleep?
ML: Foods rich in tryptophan, like turkey, eggs, and pumpkin seeds, provide building blocks for sleep hormones. Magnesium-rich foods such as dark leafy greens, avocados and nuts help relax muscles and calm your system. Foods containing natural sleep hormones, like tart cherries, can be particularly helpful. (That’s why cherry juice magnesium mocktails became such a huge trend!) Consider a small, sleep-supportive snack about an hour before bed if needed. For some people, this makes a huge difference. Perhaps try a banana with a little almond butter — or chamomile tea with a teaspoon of raw honey, which can help keep your blood sugar steady through the night.
G: Are there specific foods or drinks that can hinder good sleep quality?
ML: Yes. I call them “sleep saboteurs”! Caffeine is an obvious one — ideally cut it off by noon, as it can still affect you eight to 10 hours later. Alcohol is perhaps the ultimate sleep disruptor. Though its effects might make you drowsy initially, it fragments your sleep and reduces your quality of sleep. You will also wake up feeling a lot more refreshed if you switch the alcohol for a healthy mocktail or a cup of soothing tea. Sugary foods or simple carbs before bed can cause blood sugar spikes and crashes that can wake you in the middle of the night. Some less obvious disruptors include spicy or very fatty foods that can cause tummy troubles — and even hidden sources of caffeine like chocolate or certain teas. Pay attention to what bothers you individually — some people find that even foods like tomatoes or aged cheeses can disrupt their sleep.
G: Can gut health and blood sugar imbalances contribute to insomnia?
ML: Absolutely — and it’s widely overlooked. Think of your gut as your second brain, constantly talking to the primary one. This means gut issues directly affect brain function and the creation of sleep-promoting chemicals. The “happy hormone” serotonin, which helps make the sleep hormone melatonin, is mostly produced in the gut. Blood sugar swings are perhaps even more directly disruptive. When blood sugar drops too low overnight, the body releases stress hormones to boost it back up, which can wake you up around 2–3am feeling anxious or alert. Try balanced dinners and reducing sugary foods for more sustained sleep.
G: Are there breathing or relaxation techniques that improve sleep quality?
ML: The 4-7-8 breathing technique is a game changer. Breathe in for four counts, hold for seven, breathe out for eight. This long exhale activates your body’s rest mode, signalling it’s safe to sleep. On particularly anxious nights, try “box breathing”, which involves equal counts of inhale, hold, exhale and hold. Body scan relaxation might be my favourite; it’s a simple exercise where you gradually relax each part of your body while bringing gentle attention to physical sensations rather than your racing thoughts. Even simple breath counting can interrupt worry cycles: count each breath up to 10, then start again. Your breath is like a remote control for your nervous system — you can use it to help you in every aspect of your life.
G: What are the best ways to create a sleep-friendly environment?
ML: Your bedroom should be a sleep sanctuary. Ideally, keep your room cool, completely dark (blackout curtains can be life-changing especially in the city) and quiet. If outside noise is an issue, white-noise machines or earplugs can help. A hard one is removing electronics from the bedroom but it makes a big difference. Your electronics emit signals that can disrupt sleep quality even when turned off. Invest in a comfortable, nontoxic mattress and bedding if possible and add soothing scents to your room like lavender or chamomile, as they can signal to your brain that it’s time to wind down — especially when they become part of your nightly routine. Your brain and body love routine — if you create a healthy night-time routine your body will eventually slip into a restful sleep with ease.
G: What is the importance of morning sunlight in our sleep-wake cycles?
ML: Think of morning sunlight as your body’s natural reset button. Just 10–15 minutes of natural morning light, ideally within 30 minutes of waking up, helps reset your internal ‘body clock’ for the day ahead. This morning light also signals your brain to stop producing sleep hormones, which naturally increase again about 14 hours later to prepare your body for sleep. Consistent morning sunlight helps you fall asleep more easily and wake feeling refreshed. If you have limited morning sun, consider a light therapy lamp. It’s one of my favourite habits to build for good quality sleep.
G: How can we transition from a busy day to a restful state in the evening?
ML: Prep your mind and body for sleep! First thing (and I do this every night myself) is to dim all lights two to three hours before bedtime. Then, use blue- blocker glasses to block blue light from electronic devices or the TV, though ideally, electronics should stop one to two hours before bed. I know it’s hard, but not impossible. Draw a clear line between work and rest, always. Try a symbolic “shutdown complete” practice, where you put away all work-related things or try writing down tomorrow’s to-dos (like a brain dump) and then declare the workday officially over. Replace stimulating activities with calming ones as bedtime approaches: reading a physical book, gentle stretching or connecting with loved ones rather than watching news or scrolling social media. Your evening routine isn’t just about what you do; it’s about creating the mental space to transition from doing to just being.
