Why Sleep Matters: Health Outcomes Tied to Sleep Quality
Sleep is one of the most powerful yet underestimated foundations of health. Consistent, good-quality sleep supports memory, immune resilience, metabolic regulation and emotional stability. When sleep is disrupted, its impact is felt across multiple systems of the body.
Research links poor sleep with cognitive decline, weight gain, mood, metabolic syndromes, and increased cardiovascular risk[1]. Sleep deprivation also impairs insulin sensitivity and disrupts hunger hormones, making blood sugar regulation and appetite control more challenging. In this way, sleep and health are inseparable.
Rather than being passive downtime, sleep is an active period of restoration. During sleep, muscles repair, neural pathways consolidate learning, and hormonal systems rebalance. Over time, these sleep benefits build gradually, supporting both physical recovery and cognitive resilience.
Evidence suggests that consistently missing sleep can impair reaction times, decision-making, sustained effort and the ability to assess risk[2]. Framed this way, prioritising sleep becomes less about indulgence and more about long-term support for everyday function and wellbeing.
Common Sleep Disruptors
Modern life places increasing strain on the body’s natural sleep rhythms. One of the most significant disruptors is stress, which elevates cortisol and keeps the nervous system in a prolonged state of alertness. When stress becomes ongoing rather than occasional, the body may struggle to fully transition into a restful state at night.
The NHS notes that stress can also present with a wide range of physical and emotional symptoms, including[3]:
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Irritability, anger or low mood
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Persistent worry, anxiety or feelings of overwhelm
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Difficulty concentrating or making decisions
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Digestive discomfort
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Headaches
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Dizziness, nausea or feelings of faintness
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Muscle tension or pain
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Skin reactions, such as rashes or hives
Taken together, these effects highlight how closely sleep and stress are linked. When the nervous system remains overstimulated, sleep quality often suffers, reinforcing a cycle that can be difficult to break without support.
Hormonal changes can also affect sleep, particularly fluctuations in oestrogen and progesterone, which play a role in body temperature regulation and nervous system balance. In addition, evening screen use introduces another common disruption. Blue light exposure can suppress the body’s natural secretion of melatonin, a hormone that helps regulate circadian rhythms and signal readiness for sleep[4].
Caffeine and alcohol are often underestimated sleep disruptors. While caffeine delays sleep onset, alcohol may fragment sleep later in the night, reducing time spent in deeper restorative stages.
The Perimenopause Sleep Crisis
Perimenopause sleep problems are increasingly recognised as a major wellbeing concern. Night sweats, increased anxiety, and changes in cortisol rhythms can all interfere with sleep continuity. Many women report waking frequently or feeling unrefreshed despite adequate time in bed.
Hormonal fluctuations during perimenopause can affect thermoregulation and stress response, making it harder for the nervous system to settle. While this phase is temporary, its impact on sleep and health can be significant if not supported with appropriate lifestyle adjustments.
Gentle routines, environmental cooling, and targeted nutritional support may help reduce sleep disruption during this transition, without positioning sleep challenges as something to “fix”, but rather to support.
Building a Sleep-Supporting Routine
A consistent routine is one of the most effective natural sleep remedies. Going to bed and waking at similar times each day helps reinforce circadian rhythms. Timing matters – allowing a wind-down period of at least 30–60 minutes before bed signals safety and rest to the nervous system.
Your sleep environment also plays a role. Cool temperatures, minimal light and reduced noise support deeper sleep. Simple habits such as dimming lights in the evening, limiting screens, and using calming scents can make a noticeable difference.
Wind-down practices might include gentle stretching, breathing exercises, or reading. These small, repeatable cues help the body transition out of stimulation and into rest.
Herbal and Nutritional Support
Alongside routine and environment, certain herbs, vitamins and nutrients are commonly used to support sleep.
The herbs and mineral highlighted here are among the more widely recognised options and do not represent an exhaustive list. Herbal support is rarely one-size-fits-all, as individual needs can vary based on symptoms, health history and wider lifestyle factors. For personalised guidance, consulting a qualified herbalist can be helpful, as they can recommend an approach tailored to your specific circumstances.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a free 1:1 consultation at Napiers to receive personalised guidance based on your individual health profile.
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body, supporting muscle function, energy production, and hormonal balance. It is a mineral that is gaining popularity due to its relaxing properties, which can support sleep quality through muscle relaxation and nervous system balance. Discover how much magnesium you need daily to support sleep in our guide.
For those looking for a magnesium supplement, we recommend Napiers Sea Pure Magnesium, a highly bioavailable magnesium to support your intake.
Traditional herbs have a long history of use in calming preparations and sleep-supporting blends:
- Valerian: commonly used to support relaxation and help the body unwind before bedtime, particularly where tension or restlessness is present.
- Passionflower: valued for its gentle calming properties and is often used when a busy mind or feelings of nervous agitation make it difficult to settle at night.
- Hops: traditionally used to support relaxation and are frequently combined with other herbs to encourage a sense of ease before sleep.
L-theanine, an amino acid naturally found in green and black tea, is often used to support relaxation without causing drowsiness. It is associated with promoting a calm yet alert mental state, making it particularly suitable for those who experience mental overstimulation in the evening but wish to avoid sedating effects.
These sleep herbs and supplements are not designed to override the body’s natural rhythms, but to gently support them. Choosing high-quality, well-formulated supplements and herbs is important, and they work best alongside good sleep hygiene.
Supporting Sleep with Herbal Remedies
Herbal remedies have traditionally played a role in supporting sleep as well as overall wellbeing.
The Napiers Sleep & Recovery Protocol contains a 4-week supplement regime to support restful sleep, physical restoration and nervous system balance as part of an evening and daily routine. This protocol combines topical, aromatic and nutritional elements to complement natural recovery processes.
This 4-week protocol includes:
- Napiers Sleep Spray, featuring lavender, marjoram and frankincense to support relaxation
- Napiers Magnesium Muscle and Sleep Cream, with lavender and ylang ylang to ease muscle tension
- Napiers Japanese Energy, with high strength, bioavailable source of ubiquinol CoQ10 to support cellular energy – learn more here
This protocol is ideal for those looking to support restful sleep, ease daily tension and maintain balanced recovery as part of a broader approach to wellbeing.
By combining various herbs, minerals and cellular energy-supporting nutrients, the protocol avoids a one-size-fits-all approach often seen in standalone sleep supplements and remedies. A four-week structure allows for gradual, consistent support as part of a wide sleep routine.
Shop our personalised 4-Week Reset Protocols here.
FAQs
How much sleep do adults need?
Most adults benefit from 7–9 hours of sleep per night, though individual needs vary.
What herbs help support sleep?
Commonly used herbs include valerian, passionflower and hops. These are often included in natural sleep remedies and are used to support relaxation rather than induce sleep.
Can supplements replace good sleep habits?
Supplements can support sleep, but they work best alongside consistent routines, a supportive environment and stress management practices.
Does magnesium really help with sleep?
Magnesium for sleep is widely discussed due to its role in muscle relaxation and nervous system function. Many people find topical or oral magnesium helpful as part of a broader routine. Explore the various forms of magnesium here.
Why does sleep change during perimenopause?
Perimenopause sleep problems are often linked to hormonal fluctuations affecting temperature regulation and stress hormones, which can disrupt sleep continuity.
References
- Shah, A.S., Pant, M.R., Bommasamudram, T., Nayak, K.R., Roberts, S.S.H., Gallagher, C., Vaishali, K., Edwards, B.J., Tod, D., Davis, F. and Pullinger, S.A. (2025) ‘Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review’, American Journal of Lifestyle Medicine, 0(0), pp. 1-15. Available at: SageJournals.
- Lim, J.Y.L., Killgore, W.D.S., Bennett, D. and Drummond, S.P.A. (2025) ‘The Impact of Sleep oLss on Decision Making: Opening the Cognitive Black Box’, Sleep Medicine Reviews, 82, pp. 1-11. Available at: ScienceDirect.
- NHS. Dealing with Stress. Available at: NHS.
- Harvard Health Publishing (2024) Blue light has a dark side. 24 July. Available at: Harvard Medical School.
