Restoring Sleep Naturally: A Functional Medicine Approach
Quality sleep is essential for brain function, immune health, metabolism, and overall well-being, yet many people struggle with insomnia, restless sleep, or waking up unrefreshed. Instead of relying on prescription sleep aids that merely sedate the brain, Dr. Rajsree Nambudripad, MD, takes a functional and integrative medicine approach to address the root causes of sleep disturbances and restore natural, restorative sleep cycles.
The Gut-Brain Axis and Sleep: Why Melatonin Starts in the Gut
Sleep is deeply connected to gut health. Did you know that 80% of the body’s melatonin—the sleep hormone—is produced in the gut? This production is influenced by the gut microbiome, which plays a key role in regulating circadian rhythms and neurotransmitter balance.
Dr. Rajsree evaluates gut health as a foundational aspect of improving sleep, addressing:
- Dysbiosis (imbalanced gut bacteria), which can interfere with melatonin production
- Leaky gut and inflammation, which impact neurotransmitter signaling
- Nutrient absorption issues, particularly with key sleep-supporting vitamins and minerals
By restoring gut health, patients often see significant improvements in sleep quality, depth, and duration.
Cortisol and Sleep: The Role of Stress and Hormones
Chronic stress and imbalanced hormones are common contributors to disrupted sleep patterns. Elevated cortisol (the stress hormone) at night can:
- Prevent melatonin release, making it difficult to fall or stay asleep
- Cause frequent nighttime awakenings
- Contribute to anxiety, restlessness, and light sleep
Dr. Rajsree addresses high nighttime cortisol levels by:
- Supporting adrenal health to regulate stress hormones
- Balancing blood sugar levels, since unstable glucose levels trigger stress responses during the night
- Natural Supplements like Calm PM which has phosphatidyl serine to lower cortisol, 5HTP to promote melatonin production, as well as GABA (calming neurotransmitter)
Natural Sleep Solutions: Supporting the Body’s Sleep-Wake Cycle
Dr. Rajsree’s holistic protocol for improving sleep includes:
1. Optimizing Key Nutrients for Sleep
Certain nutrients play an essential role in sleep regulation. Dr. Rajsree assesses and optimizes levels of:
- Magnesium – A natural muscle relaxant that calms the nervous system
- Vitamin D3 with K2 – Essential for melatonin production and circadian rhythm regulation
- Omega 3 Ratty Acids – Support brain function and reduce nighttime inflammation
- Methyl B Complex – Critical for neurotransmitter production and stress management
2. Addressing Circadian Disruptors: Blue Light & Sleep Hygiene
Exposure to blue light from screens and artificial lighting in the evening can suppress melatonin production, delaying sleep onset. Dr. Rajsree recommends:
- Blocking blue light with blue light filters or glasses in the evening
- Dimming lights and using warm-spectrum bulbs before bedtime
- Limiting screen exposure at least one hour before bed
3. Balancing Blood Sugar for Restful Sleep
Blood sugar fluctuations can cause nighttime awakenings and difficulty staying asleep. Dr. Rajsree recommends:
- Consuming protein and healthy fats in the evening to prevent blood sugar crashes
- Avoiding refined sugars and late-night snacks that disrupt insulin regulation
- Stabilizing blood sugar levels throughout the day with balanced meals
4. The Role of Exercise, Grounding, and Light Exposure
- Morning sunlight exposure helps regulate the circadian rhythm by reinforcing natural melatonin cycles
- Regular movement and exercise improve deep sleep quality and reduce stress hormones
- Grounding (walking barefoot on natural surfaces) has been shown to reduce cortisol and promote relaxation
Learn More: Dr. Rajsree’s Sleep Optimization Video
For a deeper understanding of natural sleep solutions, watch Dr. Rajsree Nambudripad’s video on Sleep, where she offers 17 natural tips to improve your sleep quality.
If you struggle with poor sleep, frequent awakenings, or unrefreshing rest, Dr. Rajsree offers a comprehensive, root-cause approach to improving sleep naturally—without dependence on medications.
Submit an application today to optimize your sleep and restore your body’s natural rhythm for lasting health and vitality.
Dr. Rajsree is a caring and compassionate physician, who is board-certified in both Internal Medicine and Integrative/Holistic medicine. She is passionate about helping patients optimize their health through a preventative approach involving healthy lifestyle, dietary changes, targeted nutritional supplementation, and optimizing hormones. Her practice is unique in the personalized attention she devotes to each and every patient.