Sleep! Wake Up!

Tired and lacking in energy during the day – then wide awake at night?  I wonder how many people opt to take a pill for that?

It struck me as completely ridiculous, when I saw how many sleeping tablets and “stay awake” (anti sleeping?) pills I saw in the pharmacy recently.  They're even stocked right next to each other (though thankfully they didn't have a “buy sleeping pills, get caffeine pills free” offer).  I can't help but think relying on pharmaceuticals to enable your body to rest and repair – and then again to enable you to function during the day is a recipe for disaster.  As well as the start of a chain of reliance on drugs to sleep – and then wake up.

Where the tiredness after lunch is a result of a huge sugar crash (thanks to a refined carb-heavy lunch), surely adding caffeine pills into the mix is only going to make things a whole lot worse?

I also wonder how restorative a sleeping pill induced sleep is compared to a natural sleep?

When people struggle to sleep and stay awake at appropriate times, this is surely a clear sign that behavioural changes are needed (change of diet to Paleo, getting up earlier, reducing stress and exercising perhaps?).  Behavioural changes aren't a quick thing, but surely they are a better long-term plan than taking one pill to counter act the other pill!

Why Quality Sleep Matters More Than You Think

Sleep is not a luxury — it’s a non-negotiable biological need. Yet in our fast-paced, convenience-driven world, it's often the first thing we compromise. Instead of investigating the root cause of poor sleep or daytime fatigue, many turn to pills as a quick fix. But the body isn’t designed to function on borrowed time and artificial stimulation. Deep, natural sleep allows for hormonal regulation, memory consolidation, muscle repair, and immune function — all essential for optimal health.

Common Modern Sleep Disruptors

Our sleep issues often stem from the way we live, not from a medical imbalance. Here are just a few culprits contributing to the widespread sleep and energy crisis:

• Artificial Light Exposure: Screens and LED lighting in the evening disrupt our melatonin production, confusing the brain about when to wind down.
• Late Meals & Sugar Crashes: Eating refined carbs or sugary snacks late in the day causes blood sugar spikes and crashes, leading to disrupted sleep and sluggishness the next day.
• Overstimulation: Scrolling through social media, watching intense TV shows or tackling work emails late at night keeps the brain in a heightened state of alertness.
• Stress: Unresolved emotional stress raises cortisol levels, keeping us in a fight-or-flight state — the opposite of rest and repair.

What Does a Natural Sleep Pattern Look Like?

Humans are diurnal creatures. Our circadian rhythms are aligned with the sun. When left to our own devices — camping, for instance, away from artificial light — most people naturally fall asleep shortly after sunset and wake around sunrise. This rhythm is governed by light exposure, body temperature, and hormone fluctuations. By ignoring this biological clock, we force our bodies to operate out of sync, often with noticeable consequences.

The Role of Diet in Sleep and Energy

One of the often-overlooked contributors to sleep difficulties and energy slumps is diet. The modern diet — high in sugar, refined grains, and inflammatory oils — leads to erratic blood sugar and hormone imbalances. On the other hand, a diet rich in whole, nutrient-dense foods can support the body’s natural rhythms.

For example, meals that include healthy fats and quality protein can help stabilise blood sugar throughout the day and reduce the post-lunch energy crash. Magnesium-rich foods like leafy greens, almonds, and pumpkin seeds help relax muscles and calm the nervous system. Tryptophan-containing foods (such as turkey, eggs, and nuts) support serotonin and melatonin production, both key to healthy sleep.

Sleep Hygiene for the Modern World

Here are a few small behavioural changes that, over time, can radically transform the quality of your sleep — no medication required:

• Dim the lights: After sunset, keep lighting soft and avoid blue light from screens. If you must use devices, consider blue-light blocking glasses or apps.
• Create a sleep ritual: Wind down with a consistent pre-bed routine: gentle stretching, herbal tea, a book, or a few deep breaths.
• Get morning light: Expose yourself to sunlight within 30 minutes of waking to help set your circadian rhythm for the day.
• Consistent wake-up time: Try to wake at the same time every day, even on weekends, to train your body to a steady rhythm.
• Limit caffeine: Even if you think it doesn’t affect your sleep, caffeine has a half-life of 6–8 hours. Switch to herbal teas or decaf after midday.

Natural Supportive Supplements (Used Mindfully)

While not a replacement for behavioural change, some natural supplements can provide gentle support without the same risk of dependency or disruption that pharmaceutical pills carry:

• Magnesium: Known for its calming properties and ability to ease muscle tension. Best taken in the evening.
• L-theanine: Found in green tea, this amino acid promotes relaxation without drowsiness, making it helpful for winding down.
• Chamomile: A mild herb that can support sleep onset, particularly in tea form as part of a bedtime ritual.
• Glycine: An amino acid that supports core body temperature drop — a necessary signal for sleep onset.

When to Seek Medical Help

If sleep struggles persist even after making consistent lifestyle changes, it’s worth speaking with a qualified health practitioner. Underlying issues such as sleep apnoea, thyroid imbalances, or perimenopause can contribute to poor sleep and should be properly assessed. Addressing root causes — not symptoms — is key to sustainable wellbeing.

Rest is Not Lazy — It's Essential

It’s time to reclaim the idea that rest is productive. In a culture that celebrates exhaustion as a badge of honour, choosing to prioritise sleep is a radical act of self-care. True energy doesn’t come from a capsule or stimulant — it’s generated internally when we give our bodies what they need: nourishment, movement, calm, and sleep.

Reframing the Way We Think About Fatigue

Rather than masking tiredness with caffeine or stimulants, we should start asking: why am I tired? Fatigue is a message, not a flaw. It could be signalling poor nutrition, unresolved stress, low iron levels, inadequate sleep, or simply a mismatch between lifestyle and biology. Pills may drown out the message — but they won’t solve the problem.

The Paleo Perspective on Energy

Living in alignment with your biology is one of the fundamental ideas behind the Paleo approach. Our ancestors didn’t rely on sleeping aids or energy boosters. Their routines revolved around light exposure, natural movement, and nutrient-dense foods — things that many of us can integrate today, despite our modern lives. Going Paleo isn’t about being extreme; it’s about removing the unnatural elements that throw us out of balance and returning to habits that support health at its core.

Final Thought: Pause Before the Pill

Next time you feel the pull to reach for something to help you sleep or perk you up, try pausing. Could your body be asking for something else — sunlight, movement, connection, nourishment, or rest? Pills may offer a temporary override, but your biology still needs what it needs. Choose long-term vitality over short-term stimulation. Your future self will thank you for it.

What do you think?  Would you take a pill to sleep, then a pill to wake up?