Why Sleep Matters

Winter is a natural time to rest. With the longer hours of darkness, many of us feel the pull to sleep more—and this seasonal rhythm can be an opportunity to support restorative sleep hygiene. 

Sleep is one of the primary pillars of health, alongside nutrition and inner peace. Unfortunately, many people experience regular sleep disturbances, and chronic sleep deprivation has become one of the defining health problems of modern society. This reality is made abundantly clear in the book Why We Sleep by Dr. Matthew Walker.

Sleep is essential for the restoration of both mind and body. Chronic sleep deprivation contributes to the development of many degenerative and chronic diseases, and as noted in the conclusion of the book, “…the decimation of sleep throughout industrialized nations is having a clear impact on our health, our life expectancy, our safety, our productivity, and the education of our children.”

Common Causes of Sleep Disturbance

There are two basic types of sleep disturbance: difficulty falling asleep, and waking during the night. Common causes of insomnia include stimulant use, stress, urinary problems, hormonal changes, and pain.

Simply taking a sedative—herbal or pharmaceutical—treats the symptom rather than the cause. To achieve lasting results, a broader investigation is needed to determine the root cause of the sleep disturbance.

Caffeine and Sleep

Before considering other interventions, it is prudent to assess caffeine intake. Some individuals are particularly sensitive to caffeine and may not recognize its effects on their system.

I once worked with a client who drank a single cup of coffee before 10 a.m., yet it was enough to keep her awake at night. Once she eliminated coffee, her insomnia resolved completely—no other remedies were required.

There are many reliable herbs and strategies for weaning off caffeine; I will save that topic for another article.

Stress, Anxiety, and Herbal Sedatives

Stress and anxiety are common causes of both short- and long-term sleep disturbances.

In the short term, sleep usually improves once the stressor has passed. However, sleep loss is itself a stressor and should be addressed before it compounds the problem.

Herbal sedatives can be helpful when stress or anxiety prevent the body from relaxing into sleep. Some of my favourites include passionflower, hops, kava, and valerian.

My dosing strategy for sedatives is to take one dose in the early evening and another at bedtime. These tinctures typically have a daily dosage range of 5–15 mL. Begin with the lowest dose and increase gradually as needed, keeping in mind that higher doses may cause morning drowsiness.

Daytime use of herbal nerve tonics and adaptogens can reduce the effects of stress and improve sleep over the long-run. Try a combo of holy basil, withania and oatseed.

Pain-Related Insomnia

When pain is contributing to insomnia, herbal sedatives can be combined with herbal analgesics, antispasmodics, and anti-inflammatories. Examples include California poppy, Jamaican dogwood, and devil’s claw, each of which offers additional sedative effects.

Supporting Melatonin Naturally

Melatonin, a hormone produced by the pineal gland, plays a major role in regulating sleep patterns. Its release is stimulated by darkness, so reducing evening lighting and ensuring the bedroom is completely dark can be very helpful. Wearing an eye mask may be beneficial if total darkness is not possible. Cooler room temps are best.

Conversely, exposure to natural light in the morning supports the body’s circadian rhythm and promotes healthy melatonin production later in the day.

Lifestyle Habits That Improve Sleep

Simple lifestyle adjustments can significantly improve sleep quality. Here are a few tried and true strategies:

• • Enjoy a 30-minute walk after dinner, which helps reduce stress hormones and supports digestion.
• Avoid heavy meals, snacks and beverages in the evening.
• A soothing evening bath (or foot bath) with relaxing essential oils such as lavender, ylang ylang, or spikenard can further promote relaxation. 
• Light, pleasurable reading before bed can help quiet mental activity and release the day’s worries. Soothing music helps too.
• Television and computer screens should be turned off at least one hour before bedtime.

According to research cited in Why We Sleep, it is best to avoid alcohol in the evening; while it may be relaxing it interferes with sleep quality by preventing deep REM sleep.

Dr. Walker also shares evidence that pharmaceutical sleeping pills are not a good long-term strategy, like alcohol, they can interfere with sleep quality.

The Importance of Routine

Establishing consistent and regular sleep patterns is one of the most effective long-term strategies for improving sleep quality. Aim to get to bed and rise in the morning at the same times each day. Use the darkness of winter as an opportunity to practice good sleep hygiene, and finally get the sleep you need and deserve.

Sweet dreams!