Natural ways to overcome insomnia

Struggling with Insomnia? Here’s How to Sleep Better Naturally

Whether its difficulty falling asleep, staying asleep, or waking up feeling
unrefreshed, poor sleep can have a huge impact on overall health. The good news?
Nutrition, lifestyle adjustments, and targeted therapies like IHT may help support better sleep naturally.
I truly understand what it’s like to lie awake with a racing mind, only to finally drift
off—just to wake up again at 3 or 4 a.m. It’s frustrating, exhausting, and,
unfortunately, all too common. Thanks to our modern way of life—24/7 connectivity,
stress, and anxiety—one in four people experiences sleep disturbances.
Lack of sleep doesn’t just leave us feeling groggy; it has serious health consequences. It
can weaken the immune system, reduce cognitive function, and even impact
performance as severely as alcohol when driving. Research has also linked sleep
deprivation to increased inflammation in the body, which can contribute to long-term
health issues.

Why Sleeping Pills Aren’t the Answer?
While sleeping pills may seem like a quick fix, long-term use can disrupt brain
chemistry and affect memory. Instead of relying on medication, let’s explore natural
ways to improve sleep quality.

Foods to Avoid for Better Sleep
What you eat—and when—can make a big difference in your sleep patterns.
Large meals at night – Eating heavy meals before bed triggers a high insulin
release, which can cause blood sugar crashes during the night. This drop in blood
sugar signals the body to release adrenaline, waking you up and making it hard to
fall back asleep.
Caffeine – Remember, caffeine isn’t just in coffee! Chocolate, energy drinks,
cocoa, and fizzy drinks can all keep your brain wired long after you consume them.
Red meat & excess protein at night – High-protein meals can stimulate the
brain rather than promote relaxation. Instead, focus on protein-rich foods at breakfast
and lunch for sustained energy during the day.

Lifestyle Tips for Better Sleep
Beyond diet, your daily habits and night-time routine play a major role in sleep
quality.
✔ Stick to a Consistent Bedtime – Try to be in bed by 10:30 p.m. to align with your
body’s natural circadian rhythm.
✔ Limit Screen Time in the Evening – Phones, tablets, and laptops emit blue light,
which suppresses melatonin, our sleep hormone. Turn off devices at least 1 hour before bed or use blue
light-blocking glasses.
✔ Get Natural Sunlight During the Day – Sunlight exposure regulates melatonin
production and helps balance your internal body clock. Aim for at least 30 minutes of
daylight exposure, ideally in the morning.
✔ Sleep in a Dark Room – Even small amounts of light can disrupt melatonin
production. Use blackout curtains, cover LED lights, and consider an eye mask if
needed.
✔ Try Meditation or Deep Breathing – Simple relaxation techniques like
mindfulness, meditation, or diaphragmatic breathing can calm the nervous system
and help you unwind.
✔ Reduce Late-Night Stimulants – Avoid stimulating activities, intense exercise, or
stressful conversations right before bed. Instead, try reading, taking a warm bath, or
practicing gentle yoga.
✔Intermittent Hypoxic Therapy is a powerful tool for improving sleep by
helping to regulate stress hormones, enhance oxygen efficiency, and support natural
melatonin production. By training the body to adapt to brief periods of low oxygen,
IHT promotes relaxation, reduces night-time awakenings, and improves overall sleep
quality. Additionally, its ability to lower inflammation and balance the autonomic
nervous system makes it a natural and effective solution for those struggling with
insomnia.

If insomnia is keeping you from feeling your best, know that you’re not alone—and
that there are effective, natural solutions to help you sleep better. By adjusting your
diet, creating a relaxing night-time routine, and supporting your body with the right
nutrients, you can train your body to fall asleep naturally—without relying on
medication.
Prioritise your sleep, and your body will thank you! Wishing you deep, restorative
rest.

Turkey & Quinoa Sleep-Boosting Bowl
This meal is rich in tryptophan (from turkey), magnesium (from spinach and
pumpkin seeds), and complex carbs (from quinoa), all of which help support
serotonin and melatonin production for restful sleep.

Ingredients (Serves 2-3)
• 250g lean turkey breast (sliced or minced)
• 1 cup cooked quinoa
• 1 tbsp olive oil or coconut oil
• ½ small red onion, finely chopped
• 2 cloves garlic, minced
• ½ tsp turmeric (anti-inflammatory)
• ½ tsp cinnamon (helps regulate blood sugar)
• 1 tsp dried oregano
• 1 small carrot, grated
• 1 handful baby spinach (rich in magnesium)
• 1 tbsp pumpkin seeds (great source of magnesium and zinc)
• ½ avocado, sliced (healthy fats for brain health)
• 1 tbsp plain Greek yogurt (optional, for gut health)
Fresh parsley and lemon juice for garnish

Method

1. Cook the turkey: Heat olive oil in a pan over medium heat. Add onion and
   garlic, sauté for 2 minutes. Add the turkey, turmeric, cinnamon, and oregano.
   Cook for 5-7 minutes until the turkey is browned and fully cooked.
2. Prepare the quinoa: If not already cooked, rinse and cook ½ cup of quinoa in
   1 cup of water. Let it simmer until fluffy.
3. Combine & sauté: Add the cooked quinoa, grated carrot, and spinach to the
   turkey. Stir and cook for another 2 minutes until spinach wilts.
4. Serve: Divide into bowls, top with pumpkin seeds, avocado slices, and a
   dollop of Greek yogurt if using. Squeeze fresh lemon juice over and garnish
   with parsley.
   Why This Helps with Sleep
   Turkey is rich in tryptophan, an amino acid that boosts serotonin production,
   helping you relax.
   Quinoa provides complex carbs, which help tryptophan reach the brain more
   effectively.
   Spinach & Pumpkin Seeds are high in magnesium, which supports muscle
   relaxation and stress reduction.
   Cinnamon & Turmeric help balance blood sugar levels, preventing night-
   time awakenings.
   Enjoy this delicious, nutrient-packed meal for a restful night!