Sleep Health

What defines healthy sleep and why does it matter so much?

Sleep health refers to the quality, duration, consistency, and timing of your sleep, and how it aligns with your body’s circadian rhythm. It’s not just about how many hours you sleep—but how restorative those hours are.

A healthy sleep cycle supports everything from memory and focus to digestion and cellular repair. While occasional disturbances are normal, long-term issues—like struggling to fall asleep, frequent waking, or non-refreshing rest—can point to deeper imbalances.

Poor sleep health disrupts hormone production (like cortisol and melatonin), weakens the immune system, slows down metabolism, and increases the risk of chronic diseases including type 2 diabetes, depression, and cardiovascular problems.

Which symptoms suggest your sleep health might be compromised?

• Difficulty falling asleep or staying asleep
• Waking up tired, even after 7–9 hours
• Relying on caffeine to function
• Brain fog, irritability, or low mood
• Cravings for sugar or carbs
• Hormonal imbalances (e.g. PMS, low libido)
• Digestive issues (like bloating or irregular bowel movements)
• Poor recovery from exercise
• Increased sensitivity to stress
• Night sweats or restless legs

What are the main reasons behind poor sleep health and chronic sleep issues?

The causes are often layered, involving lifestyle, environmental, hormonal imbalances, gut infections, liver dysfunction and physiological factors. At Forbes.health, we focus on identifying root causes rather than masking symptoms.

Primary cause: circadian disruption
Your body follows a natural 24-hour clock, influenced by light, temperature, and meal timing. Alcohol consumption, blue light exposure at night, irregular sleep/wake cycles, or shift work can desynchronise your internal clock.

Other contributing factors

• Hormonal imbalances. Elevated cortisol, low melatonin, thyroid dysfunction, or oestrogen dominance can all affect sleep.
• Nutrient deficiencies. Low magnesium, B vitamins, or omega-3s may impair your body’s ability to relax and repair. Food sensitivities and the wrong diet also affect your sleep.
• Gut health. An imbalanced microbiome or gut inflammation can interfere with serotonin and melatonin production.
• Mental health concerns. Anxiety, depression, and trauma can all affect sleep patterns and lead to hyperarousal at night.
• Environmental triggers. Noise, light pollution, devices in the bedroom, or an overheated room can disturb sleep architecture.

How can sleep issues be evaluated using functional medicine?

We go beyond surface-level assessments to uncover what’s driving your poor sleep health. Functional lab tests may include:

• Cortisol and melatonin rhythm testing (through saliva or dried urine)
• Thyroid panel to assess metabolic function
• Comprehensive gut health testing to evaluate inflammation, parasites, or dysbiosis
• Micronutrient testing for key sleep-supportive nutrients
• Hormonal profile to assess oestrogen, progesterone, testosterone and DHEA balance
• Liver and kidney testing to ensure optimum function
• Metabolic Typing testing to identify the correct diet for your metabolic type

A consultation with a Functional Medicine Specialist helps interpret these results in context—looking at your lifestyle, diet, stress load, and symptoms.

What simple habits support better sleep health naturally?

Small changes can go a long way when done consistently.

• Aim to go to bed and wake up at the same time daily, even on weekends.
• Get sunlight exposure in the morning to reset your internal clock.
• Limit screen time 2 hours before bed.
• Eat dinner at least 2–3 hours before sleeping.
• Avoid stimulants like caffeine.
• Create a cool, dark, and quiet bedroom environment.
• Use relaxation techniques like journaling, meditation, or deep breathing.
• Incorporate magnesium-rich foods or consider a supplement before bed.

How can sleep issues be addressed long-term?

Managing poor sleep health isn’t about popping melatonin every night. We focus on long-term strategies that restore your body’s natural rhythm.

This can include:

• Regulating blood sugar through balanced meals and natural supplementation
• Healing gut imbalances and supporting digestion
• Correcting nutritional deficiencies
• Supporting hormone detox pathways (especially liver health)
• Adjusting exercise timing to avoid overstimulation
• Building an evening wind-down routine tailored to your stress levels

Sleep is a byproduct of balance. When your body feels safe, nourished, and calm, sleep becomes effortless again.

How do we help you restore healthy sleep patterns from the inside out?

We go deeper than sleep trackers or sleep hygiene tips. At Forbes.health, we address sleep health through personalised, root-cause-focused care you can do from the comfort of your home.

Here’s how we support you:

• Root cause healing, not just symptom suppression
• Comprehensive at-home lab testing for hormones, stress, immune, digestion, detoxification and energy production
• One-on-one support with our Functional Medicine Specialists
• Tailored sleep protocols including diet, exercise, supplementation, and relaxation tools
• Clear results and easy-to-follow guidance
• Regular check-ins and adjustments to keep you on track
• Digital tools to monitor improvements over time