It may surprise you to know that even minor sleep deprivation can have a profound impact on health:
- During daylight savings time (spring forward), there is a **24% increase in heart attacks**
- When clocks fall back (gaining an hour of sleep), there is a **21% decrease in heart attacks**
Sleep And Your Diet
I spent most of my childhood nights trying to fall asleep. My childhood diet was awful: white bread, sugar, meat, potatoes, and perhaps once a week some peas or salad. The meat was usually a very leathery piece of steak; my clueless mother washed the meat before putting in the frying pan, resulting in it swimming in liquid while drying out to an extremely “well done” inside.
I’m sure I suffered from many deficiencies. The word “many” is very important here. In the natural medicine world we forget the “many”. We have become conditioned to launch straight into the “remedy,” whether it be magnesium, B vitamins, or a herbal medicine. But the items missing from my childhood diet would not just include most of the vitamins and minerals, but about 6,000 phytonutrients, all of which have vitamin-like properties. No, indeed, there is no research to link those phytonutrients directly to “insomnia”, but ever since I have completely abstained from refined foods and consume only the recipes that I have been sharing here with you, I have never slept so well or felt so emotionally balanced, despite years of taking various supplements.
To tell someone to “take this special (and expensive) magnesium supplement” or that herbal tea or remedy is not doing any favours to an individual who eats an average diet providing only 10 to 20 percent of the nutrients they could be getting from a whole-plant diet.
Why plant foods are important
I’m not saying I never consume any animal products, but I restrict these to an occasional sardine or an ounce of goat cheese (which is much better digested than cow’s milk cheese). Consuming more than a very small amount of animal protein raises acidity levels in our body tissues---also known as our “terrain” or extracellular matrix. This lower (more acidic) pH can irritate nerves, reduce oxygen delivery, increase inflammation, and stress the nervous system, making it harder to relax and fall asleep. A more “alkaline” state—supported by fresh whole plant foods and stress reduction helps calm the body, support tissue repair, and promote deeper, more restful sleep.
Of course there are times when a sleep aid is needed, so let’s start by taking a look at the prescription ones first. There are growing concerns about their safety, efficacy and addictive properties.
Prescription Sleep Aids
The use of prescription sleep aids (also known as hypnotics) for insomnia has been linked to an increase in mortality rates based on several studies. Hypnotic medications, such as benzodiazepines (e.g. temazepam) and non-benzodiazepines (e.g., zolpidem, eszopiclone), have been prescribed to treat insomnia and other sleep disorders. While they can be effective in the short term, research has raised concerns about their long-term safety and effectiveness.
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Here are some of the key findings associated with the increased mortality risks of prescription sleep aids:
1. Increased Risk of Early Death
Multiple studies have demonstrated an association between the use of hypnotics and an increased risk of death. A large study published in 2012 in the journal BMJ Open reported that people who took prescription sleep aids were more likely to die prematurely than those who did not. The study followed over 10,500 patients and found that:
Users of hypnotics had a 4.6 times higher risk of dying compared to non-users, even at low doses.
Higher dosages (over 132 doses per year) were associated with a 5.3 times higher risk of mortality.
Even taking 18 or less pills per year was associated with a threefold higher risk of mortality.
The reasons for this association are still not fully understood, and occur whether the users are already in poor health or not. They are believed to be linked to several potential side effects of these drugs, including respiratory depression, cognitive impairment, increased risk of falls, and accidents.
2. Increased Risk of Cancer
The same BMJ Open study also found that those who used hypnotics had a significantly higher risk of developing cancer. Although the biological mechanisms behind this increased cancer risk are unclear, the study showed that those who used the highest doses of hypnotics were 35% more likely to develop cancer compared to non-users.
3. Increased Risk of Cardiovascular Problems
Hypnotics have been linked to a higher incidence of cardiovascular problems, such as heart attacks and strokes. Some studies suggest that sleep aids may affect cardiovascular health by:
Impairing respiratory function during sleep, particularly in people with sleep apnoea, a condition that can increase the risk of heart disease.
Increasing the risk of falls and injuries, particularly in elderly patients, which can exacerbate pre-existing cardiovascular conditions.
4. Cognitive Impairment and Dementia
Chronic use of sleep aids, especially benzodiazepines, has been associated with cognitive decline and an increased risk of dementia in older adults. A 2014 study published in The BMJ found that older adults who used benzodiazepines were up to 51% more likely to develop dementia than those who did not use these medications. Cognitive issues like confusion, memory problems, and impaired judgment can lead to dangerous situations, including accidents.
5. Increased Risk of Falls and Accidents
One of the most well-documented risks of hypnotic use, particularly in older adults, is the increased risk of falls, fractures, and other accidents. These medications can cause daytime drowsiness, impaired balance, and reduced coordination, which significantly increases the likelihood of falls or motor vehicle accidents. This risk is higher for those over the age of 65, where falls can lead to serious complications like broken hips, which have their own high mortality rates.
6. Development of Dependence and Withdrawal Risks
Some prescription sleep aids, particularly benzodiazepines, can lead to physical dependence when used long-term. Patients who develop tolerance may require higher doses to achieve the same effect, and when they stop using the drugs, they can experience withdrawal symptoms, including rebound insomnia and anxiety, which can be severe. These withdrawal symptoms can increase stress on the body, potentially leading to fatal outcomes in vulnerable individuals.
7. Interaction with other medications
Many patients using sleep aids may also be taking other medications, leading to harmful drug interactions.
In addition:
- Most sleep medications don’t induce real restorative sleep
- This leads to chronic sleep deprivation and psychiatric instability
- Sleep medications sedate the brain while disrupting the cycles needed for repair
- Alcohol has a similar effect to sleep medications.
Natural Sleep Remedies
Lavender pillow spray
I use this if I wake up in the night and can’t get back to sleep again. My favourite brand is Cotswold Lavender Slumber Spray - it’s gorgeous. Whether inhaled or taken orally, lavender appears to affect the nervous system by slowing heart rate, lowering blood pressure, and putting the body into a more relaxed state. Research suggests it can improve sleep quality and may be especially effective for those with mild insomnia or anxiety-related sleep disturbances.
If I am expecting in advance to have a difficult time relaxing enough to get to sleep, I would make a cup of double-strength chamomile tea.
Chamomile
A gentle herb containing an antioxidant called apigenin that binds to specific receptors in the brain, promoting sleepiness and reducing anxiety. It’s most commonly consumed as a tea and is considered safe for regular use, making it a popular choice for mild sleep issues.
If there is a special reason for something stronger that absolutely ensures going to sleep quickly I would use:
Valerian Root
This herb is thought to increase levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces nervous system activity. It’s been used for centuries in traditional medicine and may help reduce the time it takes to fall asleep while improving sleep quality. Be careful, as it can become addictive. I have not used it for several years, but it does work.
Other useful sleep remedies:
Melatonin: The Jet Lag Remedy
Melatonin is a hormone produced by our pituitary gland to send us to sleep when we are in darkness. So it’s important to ensure a complete blackout when we want to sleep. Even a small amount of light can affect our melatonin production, so wearing a sleep mask or installing blackout blinds makes a real difference.
In some countries (not the UK) melatonin tablets or capsules are available to buy as a sleep aid product. They are particularly used by travellers wishing to prevent jet lag since they allow you to go to sleep at the time you want rather than the time your body clock thinks you should sleep.
Passionflower (Passiflora)
This plant appears to work by boosting GABA levels in the brain, which helps calm mental activity and reduce anxiety. It’s particularly helpful for people whose sleep difficulties stem from racing thoughts or restlessness, and has been traditionally used to treat both insomnia and nervousness.
Lemon Balm
This member of the mint family seems to increase GABA availability in the brain while also having mild sedative properties. It’s often combined with other calming herbs like valerian and is thought to be particularly helpful for stress-related sleep problems. Look for combination products in health food stores.
GABA: Gamma amino butyric acid - a neurotransmitter (nerve chemical) that promotes relaxation.
Below are three popular homeopathic sleep aid remedies. NB: Homeopathic remedies work by imprinting the electromagnetic (EMF) frequency of an active ingredient into water, which is then used to produce pills or liquid preparations. This imprinting process is achieved through repeated dilution of the original substance in water, with vigorous shaking (succussion) at each stage. Read more about frequency medicine.
Coffea Cruda 30
This is a highly diluted preparation of unroasted coffee beans, used homeopathically for the opposite effect of regular coffee. It’s typically recommended for people who can’t sleep due to mental overactivity, racing thoughts, or excessive excitement, based on homeopathy’s “like cures like” principle where substances that cause symptoms in their full strength are used in diluted form to treat those same symptoms.
Nux Vomica 30
Derived from the seeds of the strychnine tree, this remedy is used homeopathically for sleep problems associated with stress, overwork, or digestive issues. It’s often suggested for people who wake between 3-4 AM and can’t fall back asleep, particularly those who use stimulants during the day or have difficulty “switching off” from work-related thoughts.
Arsenicum Album 30
This is a highly diluted preparation of arsenic trioxide, prescribed homeopathically for restless sleep accompanied by anxiety, particularly anxiety about health or safety. It’s typically recommended for people who wake between midnight and 2 AM feeling anxious or restless, and who may be perfectionistic or worry-prone by nature.
Of course if stress is affecting your sleep on a long-term basis, it is important to find ways to reduce it. This may require other therapies like meditation or counselling.
How Trauma and Stress Affect Sleep
- Trauma is described as a biological injury that can lodge in the nervous system and affect sleep patterns
- Trauma can reshape behavior, health, and perception for decades if left unresolved.
- Minor stressors often trigger panic responses in young people, especially those with liberal leanings
- Constant digital stimulation keeps nervous systems locked in fight-or-flight mode
- REM (rapid eye movement) sleep is important; it is where emotional memories lose their charge
- REM sleep resolves trauma by removing traumatic emotional attachments to memory
- When REM is disrupted, trauma doesn’t get processed—it gets replayed
- Unresolved trauma often resurfaces as nightmares and chronic hypervigilance leading to feelings of stress.
Sleep Hygiene Recommendations
- Use bedroom only for sleep
- Maintain consistent sleep/wake times
- Have a pre-sleep wind-down period
- Avoid excessive computer/sitting time, especially at night
- Increase daytime physical activity
- Use earplugs to improve sleep quality
- Avoid late caffeine intake
- Use blue light filters
- Use blackout blinds or a sleep mask
- Take hot showers or baths before bed
- Maintain cooler bedroom environments
- Turn off Wi-Fi at night
- Put phone on airplane mode
- Use EMF shielding
Let me know your thoughts in the comments!
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