Do you feel tired, and wired at night? Groggy and irritable in the morning?
Sleep is the keystone to good health, high energy and longevity. Fix sleep and most things get easier.
In my own case, years of flipping between day shifts and nights, then long founder hours, too much caffeine and poor sleep habits (like doom scrolling in bed) left me wrecked. Getting serious about sleep has been one of the most powerful changes in my health. In this article I’m going to share why functional medicine highlights this as one of the most important things you can do to improve your health and give you some practical tips to improve your sleep.
Why sleep comes first in functional medicine
In a previous article I explained how in functional medicine we believe your exposome (the total of your inputs) determines your health. Sleep is a major input. It resets hormone rhythms, steadies the immune system, and lets the brain clear waste. Good sleep supports insulin sensitivity and healthy appetite signals. It helps the nervous system switch from “go” to “recover”. It also supports healthy blood pressure, heart rate variability, and tissue repair.
When sleep is poor you see the opposite: cravings, weight gain, low mood, pain flares, more infections, slow recovery. If you want better health and to feel truly well, fix your sleep.
Why we sleep badly
Modern life works against and disrupts your natural daily (circadian) rhythm. Artificial light, caffeine, late-night stress, and irregular schedules all confuse our body clock, disrupting the gentle rise and fall of hormones that should guide us from alert mornings to restful nights. Here are some of the main culprits:
- Evening screens and bright house lights block melatonin.
- Late caffeine and a nightcap fragment deep sleep.
- Stress carries into the bedroom.
- Bed and wake times drift at weekends.
- Rooms are too hot, noisy, or bright.
- Low magnesium and tight muscles make it hard to unwind.
five simple ways to get better sleep
1) Create a Downstairs Dock
I talked about this in my first ever Sunday Reset article, its so simple but so powerful if like me you have a bad habit of using your phone in bed before sleep and grabbing it as soon as you work up.
Ban your phone, tablet, and laptop from the bedroom. Make a ‘dock’ downstairs and check your phone in 60–90 minutes before sleep. Develop a short wind-down routine: warm shower or bath, light stretch, reading, journalling, whatever works for you. Keep it the same most nights so your brain learns the cues. You will sleep better when the bedroom is for sleep and sex only.
2) Use light on your side
Morning light anchors your body clock. Get outside for 5–15 minutes soon after waking. In winter months try using a blue light for 20–30 minutes as part of your morning routine, here’s the one I use, I put it on whilst making breakfast. In the evening, dim the house and keep the bedroom dark. A simple lamp and a clip-on blackout liner can make a big difference.
3) Morning movement
Gentle morning movement helps set the rhythm for the day, yoga, stretching, some bodyweight exercises like pushups or squats, whatever feels good for you. The aim here isn’t to have an intense workout that leaves you drained and aching, instead you want to raise your heart rate a small amount to 110-130 bpm, stimulate blood and lymph flow and let your body know its time to get up and start your day.
4) Magnesium before bed
Consider magnesium glycinate or taurate 200–300 mg about 30–60 minutes before lights out. Here’s the one I use. Many people find it eases muscle tension and supports a calmer nervous system. If you have kidney problems or take regular medication, check with your clinician first.
5) Protect your sleep window
Pick a consistent wake time and protect a 7–8.5 hour window in bed. Keep the room cool (about 16–19°C), dark, and quiet. A sleep mask and earplugs are simple wins. If you are still awake after 20 minutes, get up, read in low light, and try again when sleepy.
2 simple bonus steps you can take
- Caffeine cut-off: keep coffee to the morning. None after 12 noon.
- Alcohol buffer: if you drink, keep it light and avoid the three to four hours before bed.
Do this week
- Set up your Downstairs Dock tonight and choose a 15-minute wind-down you enjoy.
- Get morning light within an hour of waking, every day.
- Add 200–300 mg magnesium glycinate/taurate before bed.
- Walk in the morning. Move intense workouts earlier in the day.
- Fix your wake time and make your bedroom cool and dark.
Tiny next step: move your phone charger out of the bedroom and place a book by the bed.
Track what matters
Each morning, note bedtime, wake time, total sleep, and how refreshed you feel on rising. Add two quick notes: evening light exposure and when you last had caffeine. Review in two weeks. Keep what helped and adjust one thing at a time.
Common pitfalls and fixes
- Waking at 3 am. Try an earlier dinner, less alcohol, and a light protein snack if you tend to wake hungry.
- Racing mind. Write a short worry list before bed. Close with three slow breaths.
- Too warm. Lower room temperature, use a lighter duvet, warm feet and cool face, and take a short lukewarm shower before bed.
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Disclaimer: This article is for education, not medical advice. Speak to your clinician before making changes, especially if you take medication or have a diagnosed condition.
