Sleep is a natural instinctive process that is often taken for granted. In fact, I liken the importance of sleep to purified water in terms of the QUALITY and QUANTITY required.
Do you ever stop to think about how a good night’s sleep can make the difference between a day of vitality and a day of exhaustion?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9496201/pdf/biomedicines-10-02159.pdfResearch also has shown that sleep deficiency may also impact our immune system giving rise to autoimmune diseases (most likely as a trigger in chronic insomnia) such as Hashimoto’s. (<Click to view the link)
This makes sense given the immune and nervous systems work very closely together to ensure your body is protected from external pathogens.
Insomnia has many classifications, and we can label it to the hilt: sleep onset, sleep offset, latent sleep issue etc. etc. However, the bottom line is, if you’re not getting restorative sleep you’re going to feel like rubbish, and if your thyroid is already underactive, poor sleep quality alone will worsen your symptoms. Aside from thyroid challenges, many other health implications include:
- Low mood/ depression
- Anxiety
- Poor stress response
- Hormonal imbalance
- Obesity
- Metabolic Syndrome
- Type 2 diabetes
- Thyroid impact
- Poor immune response
And outside of any formal diagnosis, the impact of sleep deficiency on your thyroid gland and quality of life is huge with notable signs and symptoms such as:
- Low vitality
- Lack of enthusiasm
- Impact on stress and from stress (a two-way road)
- Lack of concentration – cognitive performance, attention, learning, memory
- Headaches
- Poor quality of life
- Poor emotional wellbeing
prevalence
As a diagnosed disorder, insomnia affects between 9% and 20% of Adults in the US, 7% of Adults in the EU, and upwards from 37% in the UK.
Sleep is extremely debilitating and is impactful on whole health and quality of life. As a Thyroid specialising Naturopath, I incorporate ‘sleep hygiene’ into my client’s protocols and look at all the obstacles that hinder sleep. Optimal sleep is incredibly important for hormonal balance and thyroid healing amongst the plethora of other health benefits.
THE NATURAL PROCESS OF SLEEP
Our circadian rhythm at its ideal is a beautiful ebb and flow of wakefulness and sleep to ensure optimal energy during the day and restoration while we sleep.
Our natural rhythm includes:
Non-REM (Non-Rapid Eye Movement) which includes 4 x stages across 90-minute cycles with on average 5 cycles per night. Each stage is a deeper layer of sleep where our brain wave activity slows. Stage 3 and stage 4 are likened to theta meditation brain wave patterns.
REM (Rapid Eye Movement) which is our deep dream state. As we descend through the stages of non-REM the time in our REM lengthens. So, after 5 x 90-minute cycles we can be in our REM for up to 1 hour. This is our deep and restorative stage.
When we’re in our deep layers of sleep this is where rebuild, restore, and heal with the secretion of Growth Hormone. So, you can see that inadequate sleep will hinder our body from naturally healing and repairing tissue!
Our body’s hormones naturally help to facilitate sleep – governed by cortisol and melatonin. Melatonin is our moon and cortisol is our sun.
Essentially, we store melatonin in the pineal gland (deep within the brain), and this is secreted into our bloodstream at the que of darkness. Hence why artificial light and blue light are sabotaging factors! Other sabotaging factors to melatonin production include:
- Unpurified (due to the chlorine impact on our pineal gland)
- Inadequate serotonin production – the natural precursor to melatonin
- Inadequate sunlight (daytime chronic usage of sunglasses) which stimulates the pineal gland to produce melatonin which is stored and secreted at the cue of darkness.
HERBAL MEDICINE FOR SLEEP

This is by no means a definitive list; however, these are the most studied herbs within the current research. Like everything, there’s no ‘one size fits all’, so personally I like to tailor an herbal medicine blend specifically for you, to address a specific issue in relation to your whole health picture. Ideally, we look at fortifying your foundations for sound sleep to rectify the issue, however, utilisation of herbal medicine can be extremely beneficial in the interim.
valerian
Valerian (Valerian Officinalis) – the most studied herb with over 20 clinical. The naturally occurring chemical constituents that are said to promote sleep via the GABA pathway are predominantly the valepotriates in Valerian Officinalis. There are in fact over 200 species of valerian worldwide with the most established research being conducted on Valerian Officinalis, known as ‘Valerian’.
Dosage of Valerian as a sleep aid:
Chamomile
Chamomile (Matricaria chamomilla) – a major ‘household’ name for sleep and used for thousands of years in Rome, Greece and Egypt. We get the most nervine constituents from the humble tea bag as they are water-soluble – namely flavonoids, and organic acids. In fact, I found chamomile to be a lifesaver during my degree as it helped to calm my nervous system to think clearly and write assignments!
Dosage of Chamomile to help sleep:
Personally, I recommend regular consumption of TEA as it’s safe and effective.
hops
Hops (Humulus lupulus) is EXCELLENT for sleep with menopausal symptoms due to its phyto-oestrogenic properties. Studies have shown it’s effective when combined with valerian. As a thyroid specialising Naturopath, I utilise hops within herbal medicine formulas due to their effectiveness for menopausal management and sleep given the impact on thyroid issues with these lifestyle and life phases.
PASSIONFLOWER
(Passiflora incarnata) – has a hypnotic action and helps to calm the nervous system.
WITHANIA
(Withania officinalis)– a wonderful Adaptogen and supporting thyroid herb. Helps with sleep ‘off-set’ (i.e., waking up during the night) and natural conversion of T4 to T3.
ST JOHN'S WORT
(Hypericum perforatum)– great for low mood, irritability, and restlessness. SJW happens to be a great herb for the endocrine system in general – well known to enhance mood, however, I love to use it in my client blends for calming the nervous. St John’s Wort is also indicated for enveloped viruses, so if you happen to suffer from Ebstein Bar Virus, SJW is a great herb to help diminish viral load.
NUTRITION FOR SLEEP
A balanced and healthy dietary pattern that honours your whole health and wellbeing should naturally assist with your sleep quality and quantity. Too easy right? Well not really.
Let me explain…
Having the right nutritional elements to assist your body produce its beautiful sleep hormone melatonin is one thing. And another is to not sabotage your potential success by having those dietary components that stress out your liver. Because if the liver must work overtime (typically at liver o’clock which is 2-3am) then this most definitely will impede your sleep.
What foods to avoid insomnia?
A classic example here is alcohol. If you find that you’re consistently waking up at the early hours of the morning when you consume alcohol well here’s a clue! This also goes for rich heavy foods (especially when consumed in the evening), foods high in trans fatty acids and sugar or synthetic foods. To be fair this is a topic unto its own so more about this later.
Which food has the highest melatonin?
Some foods are naturally rich in melatonin – notably tart cherries, goji berries, bananas, eggs, fish, meat, milk and mushrooms.
What nutrient helps you sleep?
Tryptophan rich foods may help our bodies natural production of melatonin because tryptophan is an essential amino acid (a protein) that is a precursor to our serotonin neurotransmitter which is a precursor to our melatonin hormone. Foods naturally rich in tryptophan are bananas, cottage cheese, turkey and chicken, beans, red meat.
Co-factors are a key consideration for the conversion of tryptophan down the happy hormone and sleep pathway. These cofactors include vitamin B6, vitamin B12, folate, zinc and magnesium. Interestingly all these cofactors are components of the foods already listed (in variable proportions).
The main reason for this nutritional explanation is to highlight the difference between real whole food and synthetic food when it comes to helping you sleep. As insomnia or sleep issues require a multifactorial treatment plan approach, by consuming a whole food diet rich are components that support our sleep cycles is worthy to note.
How the herbs work in our body
GABA -ergic SYSTEM
Many hypnotic drugs such as the class of benzodiazepines work on this system, however many ‘hangover’ side effects are well known.
STRESS AND SLEEP
Highly reactive sleep system = major impact on sleep when stressed!!
Research has shown that family patterning, female gender (hormones), and environmental influence (how long is a piece of string) greatly impact the sleep system. However, the biggest impact is the H-P-A Axis – Hypothalamus – Pituitary – Adrenal Axis aka our stress system.
How do you know if your stress is impacting your sleep?
This may be transient or become a chronic issue.
Our Cortisol Awakening Response (CAR) can be measured, and depending on your diurnal rhythm this can give a good indication of your stress influence on your body and sleep. The impact of sleep on cortisol then trickles into other body systems such as blood sugar issues, adrenal issues, menopausal symptoms and thyroid impact (to name a few).
thyroid and sleep
Although the link between thyroid issues and sleep isn’t well known, what is known is that sleep affects every system in the body!
Research shows that chronic insomnia causes dysregulation in the hypothalamic–pituitary axis which causes the hormonal levels of thyrotropin-releasing hormone (TRH) and cortisol to fluctuate.
Hence our Thyroid Stimulating Hormone (TSH) which is downstream from TRH is higher in patients with insomnia and depression. Further, research has correlated a link between poor sleep and a rise in TSH by almost double.
This infers a stress impact on the system that governs your thyroid hormones.
evidence base

Back in 2014, I had the pleasure to write an article entitled:
“The Efficacy and Safety of Herbal Medicine for Insomnia in Adults: An overview of recent research 2014”
The journey in writing this article highlighted the most important point – that addressing sleep is multi-factorial and that there’s no ‘one size fits all’. There are so many factors to consider such as hormonal balance and health, dietary pattern, exercise pattern, environmental influences and comorbidities. Personally, I feel sleep is underestimated in the impact on human health and potential for health abundance.
Behaviour Therapy and Sleep
A Systematic Review on many interventions stemming from the biomedical model AND natural health include behavioural therapies and their positive impact on sleep.
These include:
- Cognitive Behavioural Therapy
- BT
- Stimulus Control
- Sleep Restriction Therapy
- Relaxation Therapy
- Cognitive Therapy
- Sleep Hygiene
- Biofeedback
- Paradoxical Intention
- Intensive Sleep Retraining
- Mindfulness
What’s truly remarkable is that this study is focused on behavioural techniques as opposed to medications.
One thing for sure is that sleep is highly individual, and there is so much we can do before popping a pill.
So aside from the evidence – which all points toward a multifactorial approach, here are some great areas to explore for tailored support for you as the unique individual you are.
how you can improve your sleep
sleep hygiene
You may have heard of the term ‘sleep hygiene’. This is a great place to start to try and nut out the obvious to your sleep issues. Beyond this there is testing such as your Cortisol Awakening Response relative to your Melatonin, Stress response and actively working to recalibrate your circadian rhythm.
Elements of sleep hygiene include and are not limited to:
- Avoiding eating late
- Avoidance of Alcohol consumption, smoking, caffeine
- Reducing daytime naps
- Restricting the use of smartphones, computers and gadgets and honouring your mind and body with a curfew time
- Ensuring a clear and inviting environment in your bedroom
- Sound exercise that works your cardiovascular system – however avoid exercising too late
- A nighttime ritual such as deep breathing, yoga, meditation, or a hobby you enjoy
- A cup of your favourite sleepy-time tea
- Allowing ‘down time’ of at least 1 hour prior to your usual bedtime
My 7 top lifestyle TIPS that assist you in rebalancing your circadian rhythm:
- Honour your sleep hygiene and explore your ‘downtime’ ritual.
2. Limit known stimulants such as caffeine, sugar, and alcohol-based on your known body impact.
3. Herbal Teas: chamomile, passionflower, or a specific Sleep blend
4. Hydrate in the first part of the day (aim for 1 litre before 12 noon)
5. Allow 1–2-hour sleep preparation – meditation or something cathartic like drawing, reading, knitting, music!
6. Clear your Bedroom (by this I mean clearing the energy or the room by keeping it minimalistic and devoid of electromagnetics) and only associate this sacred room with sleep (and sex).
7. Intend to set your circadian rhythm – i.e., waking up at the same time and preparing for sleep at the same time.
Within my signature, Thyroid Restoration Roadmap package, the importance of sleep and managing stress is well addressed and focused upon since it governs our tissue repair, and rejuvenation and interacts with our thyroid via our nervous system. In terms of seeking out a professional thyroid specialising Naturopath, I recommend that you connect with the person to really feel if you’re a great fit.
Working with me – Your Thyroid Specialising Naturopath, Megan Taslaman

Whether you have a transient issue that’s impacting your quality of life, or a long-standing issue, I’m here to help. I bespoke packages based on your individual requirements.
To find out more about how I can help you I invite you to book a connection call here>
summary
In order to create your change. It’s not about what you know compared to how you implement any recommendations or important life changes. And then you need to want to make the changes – for this to become a newly formed habit. With these three areas covered, health abundance is likely.
here's a quote that sums this up.
“By working on knowledge, skill, and desire, we can break through to new levels of personal and interpersonal effectiveness as we break with old paradigms that may have been a source of pseudo-security for years.”
Stephen R. Covey