If you're struggling with sleep, the solution probably isn't a pill. It's your circadian rhythm — your body's internal 24-hour clock — and the habits throughout your day that either support it or undermine it. Get the fundamentals right, and sleep becomes something that happens naturally rather than something you have to chase.
Here's my approach.
Start With Your Circadian Rhythm
Your circadian rhythm governs almost every biological process in your body — hormone release, body temperature, digestion, immune function, and of course sleep. It is set and reset primarily by light. When it's working well, you feel alert in the morning, energised through the day, and naturally sleepy by evening. When it's disrupted — by artificial light, irregular meal times, late caffeine, or stress — everything suffers.
The good news is that resetting it is simpler than most people think.
Get Morning Sunlight
The single most powerful thing you can do for your sleep is to get outside in natural light within the first hour of waking. Morning sunlight — even on a cloudy day — sends a powerful signal to your brain that the day has begun, triggering a cascade of hormones including cortisol (which should peak in the morning) and setting the timer for melatonin release later that evening. I do this every morning. Even ten minutes makes a measurable difference to how easily you fall asleep that night.
No Blue Light Before Bed
Blue light from screens — phones, tablets, laptops, televisions — mimics daylight and suppresses melatonin production, the hormone that signals to your body that it's time to sleep. Using screens in the hour or two before bed is one of the most common and most damaging sleep mistakes. Switch off or use blue light blocking glasses, dim your lights, and give your brain the darkness cues it needs to wind down.
Last Coffee at 2pm
Caffeine has a half-life of around five to six hours — meaning that a coffee at 4pm still has half its caffeine in your system at 10pm. I cut off at 2pm. This isn't about avoiding caffeine entirely — it's about giving your body enough time to clear it before sleep. If you're sensitive to caffeine, you may need to move that cut-off even earlier.
Eat at Least 3 Hours Before Sleep
Eating close to bedtime raises your core body temperature and keeps your digestive system active — both of which interfere with sleep onset and quality. Your body needs to cool down to initiate deep sleep, and digestion works against that. I aim to finish eating at least three hours before bed. This also extends your overnight fast, which has additional benefits for blood sugar regulation and cellular repair.
The 4-7-8 Breathing Technique
This is one of the most effective tools I know for switching off a busy mind at bedtime. Developed by Dr Andrew Weil, the 4-7-8 technique activates the parasympathetic nervous system — your body's rest-and-digest mode — and can bring you from wired to calm in just a few cycles. Here's how:
- Inhale quietly through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale completely through your mouth for 8 counts
Repeat four times. Do this lying in bed with the lights off. It sounds almost too simple, but the extended exhale triggers a powerful vagal response that slows the heart rate and quiets the nervous system. I use it whenever my mind won't switch off — it rarely takes more than two or three rounds to feel the shift.
Supplements That Support Sleep
Once your circadian habits are in place, supplements can provide meaningful additional support — particularly during periods of stress, hormonal change, or disrupted routine.
CBD Oil
CBD is the supplement I reach for first when sleep is difficult. It works by supporting the endocannabinoid system — the body's master regulatory system — calming the nervous system, reducing anxiety, and making it easier to both fall and stay asleep. I don't take it every night, but when I need it, it genuinely works. A couple of drops of Hempen Organic Broad-Spectrum CBD Oil under the tongue about 30 minutes before bed is my go-to. Read more in my article What is CBD Oil?
Magnesium
Magnesium is one of the most important minerals for sleep — it supports the nervous system, promotes muscle relaxation, and plays a direct role in the regulation of melatonin. Many people are deficient without knowing it. Magnesium glycinate or magnesium threonate are the most bioavailable forms for sleep support. Take it in the evening, around an hour before bed.
Melatonin
Melatonin is the hormone your body produces naturally as darkness falls. Supplementing with a low dose (0.5mg–1mg) can be helpful for resetting your circadian rhythm after travel, shift work, or a period of disrupted sleep — but it works best when your other habits are already supporting your natural rhythm rather than fighting it.
L-Theanine
Found naturally in green tea, L-theanine promotes calm alertness during the day and relaxation at night without causing drowsiness. It's particularly useful if anxiety or a racing mind is what's keeping you awake. It pairs well with CBD for those nights when the mind simply won't switch off.
The Bottom Line
Better sleep is built during the day, not just at night. Morning sunlight, a 2pm caffeine cut-off, eating early, removing blue light before bed, and a few rounds of 4-7-8 breathing will do more for your sleep than any supplement alone. But when you have those foundations in place, the right supplements — particularly CBD and magnesium — can make a significant difference.
If sleep is a persistent issue for you, it's worth looking at the full picture: stress, hormones, blood sugar, and gut health all play a role. I'm always happy to help you work through it.