This might be the reason you can't sleep

A neuroscientist reviewed the research. Here's what actually controls your sleep — and what you can do about it tonight.

What Are Circadian Rhythms — And Why Do They Matter More Than You Think?

Your body runs on two overlapping systems that regulate sleep. The first is sleep-wake homeostasis — a balancing mechanism that tracks how long you've been awake and drives you toward sleep accordingly. The second, and arguably more important, is your circadian rhythm.

Your circadian rhythm is your body's internal 24-hour biological clock. It governs not just when you feel sleepy, but an entire cascade of biological processes: body temperature, blood pressure, metabolism, hormonal secretion, immune activity, and cognitive performance. All of these fluctuate in a predictable daily rhythm — and when that rhythm is disrupted, every one of those systems is affected.

The conductor of this entire orchestra is a tiny structure in the brain called the Suprachiasmatic Nucleus (SCN) — sometimes called the clock of the brain. Sitting within the hypothalamus, it receives information about light exposure and uses it to coordinate your body's entire biological schedule.

When light is detected, the SCN sends signals that suppress melatonin production and promote wakefulness. When darkness falls, it triggers the pineal gland to release melatonin — initiating the biological cascade that leads to sleep.

The implications of this are significant: light is the single most powerful input your circadian clock receives. And in a world of artificial lighting, late-night screens, and irregular schedules, most people are inadvertently sending their SCN the wrong signals — every single day.

 

What Happens to Your Body When You Don't Sleep Enough

Sleep deprivation is now classified as a serious public health concern across much of the Western world — and the research on its consequences is striking. Most measurable negative health outcomes begin to emerge when sleep consistently falls below seven hours per night.

Immunity — both short- and long-term sleep deprivation increases pro-inflammatory markers and reduces the ability of immune cells to function effectively. You are measurably more susceptible to infection when sleep-deprived.

Cardiovascular health — a growing body of evidence links chronic sleep deprivation to worsening heart health, including elevated blood pressure and increased cardiovascular risk.

Gut health — sleep deprivation disrupts the gut microbiome, promoting dysbiosis and increasing intestinal inflammation. Given the well-established gut-brain axis, gut dysbiosis is in turn linked to worsened neurological health — including depression, anxiety, and cognitive decline.

Mental health — less than seven hours per night consistently contributes to increased anxiety, impaired emotional regulation, and reduced resilience to stress. Conversely, improving sleep quality has been shown to measurably improve mental health outcomes.

Weight and metabolism — disrupted sleep patterns increase the hunger hormone ghrelin and decrease the satiety hormone leptin, driving overeating and increasing the risk of obesity and type 2 diabetes.

Most adults need between seven and nine hours per night. Most are not getting it. And the gap between those numbers carries a significant health cost.

The Two Sleep Stages Your Body Cycles Through Every Night

Sleep is not a single state. Throughout the night your body cycles through four distinct stages — three stages of Non-REM sleep and one stage of REM — repeating this cycle multiple times.

Stage 1 (light sleep) — the transition into sleep. Muscles relax, heart rate slows, brain activity declines.

Stage 2 — brain activity reduces further, punctuated by brief bursts of neural activity. Body temperature drops.

Stage 3 (deep sleep) — the most physically restorative phase. Heart rate and breathing reach their lowest point of the night. This is when physical repair, immune activity, and metabolic restoration are at their peak.

REM sleep — typically occurring around 90 minutes after falling asleep. This is where memory consolidation, emotional processing, and neurological maintenance happen. REM deprivation — often caused by alcohol, fragmented sleep, or chronic stress — has pronounced effects on cognitive function and mood.

How to Reset Your Circadian Rhythm — What the Science Actually Supports

The research is clear on what works. Here's what to prioritise:

Morning light exposure Get natural light as early as possible after waking. Even on overcast days, outdoor light is significantly more powerful than indoor lighting and sends a strong synchronisation signal to your SCN. This is arguably the single highest-impact habit change for circadian health.

Consistent sleep and wake times Your SCN is calibrated by regularity. Irregular sleep schedules — including varying your wake time significantly on weekends — disrupt circadian entrainment and undermine sleep quality across the entire week.

Blue light management in the evening Even low-intensity artificial light in the evening can suppress melatonin secretion and phase-shift your circadian rhythm. Reducing screen brightness, using warm-toned lighting after sunset, or wearing blue-light blocking glasses in the two hours before bed are all supported by the evidence.

Caffeine and alcohol timing Caffeine has a half-life of approximately five to six hours — meaning an afternoon coffee can still be significantly active at midnight. Alcohol, while sedating, disrupts REM architecture and reduces sleep quality even when it helps you fall asleep initially.

Sleep environment Darkness and temperature are the two most impactful environmental variables. A cool (around 18°C), completely dark room signals sleep to your biology in a way that complements everything else.

 

The Role of Nutrition and Supplementation in Sleep Quality

Dietary patterns have a meaningful impact on sleep. Foods rich in magnesium and potassium - leafy greens, bananas, seeds, legumes - are associated with improved sleep quality, partly because magnesium plays a direct role in the nervous system's ability to transition into rest.

"By carefully selecting and combining adaptogens and botanical extracts that target multiple aspects of the sleep architecture at once, the rationale is that an improved health outcome is observed." — Dr. Edward Jones, PhD Neuroscience, MRes Integrative Biology

Deep Restore: INORA's Liposomal Sleep Formula

Deep Restore was formulated around the neuroscience of sleep — not marketing trends.

It combines clinically studied sleep-support ingredients in a liposomal delivery format, ensuring the nutrients reach the cells that need them rather than being lost in the gut.

 

Frequently Asked Questions

What is the best supplement for sleep? The evidence most strongly supports magnesium (particularly magnesium glycinate in liposomal form), ashwagandha, and L-theanine. Combination formulas that target multiple aspects of sleep — including stress response, nervous system calm, and recovery — tend to produce better outcomes than single-ingredient supplements.

How do I fix my circadian rhythm? The most effective interventions are consistent wake times, morning natural light exposure, and reducing artificial light in the two hours before bed. Supplementation with magnesium and adaptogenic botanicals can support the nervous system's ability to transition into sleep.

Does magnesium actually help sleep? Yes — magnesium supports GABA function (the brain's primary sleep-promoting neurotransmitter), reduces cortisol, and contributes to normal nervous system function. The key is bioavailability: liposomal magnesium glycinate is significantly better absorbed than standard magnesium oxide supplements.

Why do I wake up at 3am? Early-morning waking is often linked to cortisol — the stress hormone naturally begins to rise in the early hours of the morning, and in people with dysregulated HPA axis activity, this rise can be enough to wake you. Adaptogens like ashwagandha address this mechanism directly.

How much sleep do adults actually need? The research consistently points to seven to nine hours for adults, with most negative health outcomes emerging below seven hours. Individual variation exists, but the idea that some people thrive on five or six hours is not well supported by the evidence.

Can blue light really affect sleep? Yes — even low-intensity blue light in the evening can suppress melatonin secretion and phase-shift your circadian rhythm. This is one of the most evidence-backed and overlooked contributors to poor sleep in modern life.

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The Bottom Line

Poor sleep is not simply tiredness. It is a measurable risk factor for immune dysfunction, cardiovascular disease, metabolic disruption, gut health decline, and mental health deterioration. And in most cases, it's rooted in circadian disruption — a biology problem, not a discipline problem.

The good news is that the same science that explains the problem also points clearly to the solutions: consistent light exposure, regular sleep timing, careful management of evening stimulation, and targeted nutritional support for the nervous system and stress response.

WAS IT ALL A DREAM? by INORA was built around exactly this science. Our results show 90% felt calmer before bedtime, 88% fell asleep faster, and 85% woke feeing more refreshed. We also saw an astonishing 21%+ increase in REM sleep after 28 days of using the drops. 

Shop WAS IT ALL A DREAM? →

Deep Restore is a food supplement. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your GP if you are pregnant, breastfeeding, or taking medication.

References

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3. Saper CB, Scammell TE, Lu J. Hypothalamic regulation of sleep and circadian rhythms. Nature. 2005;437:1257–1263.
4. Moore RY. The suprachiasmatic nucleus and the circadian timing system. Progress in Molecular Biology and Translational Science. 2013;119:1–28.
5. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress. Magnesium Research. 2017;30(2):120–125.
6. Chandrasekhar K et al. A prospective, randomized double-blind study of safety and efficacy of ashwagandha root extract in reducing stress and anxiety. Indian Journal of Psychological Medicine. 2012;34(3):255–262.
7. Jones E. Circadian Rhythms & Optimising Sleep — Literature Review & Opinion. BSc Hons Biomedical Science, MRes Integrative Biology, PhD Neuroscience. 2024.