Psychotherapy & Somatic Therapy in Singapore
Maya’s story is familiar to many women: It’s 12:47 a.m. The baby sleeps, chores linger, mind races and body aches. Despite utter exhaustion, sleep remains elusive. Each night, Maya confronts the restless tension of a nervous system on high alert, a silent exhaustion that shadows mothers, professionals, and every woman in transition. Insomnia isn’t just the absence of sleep—it is a presence of vigilance, where the body can’t soften or truly recover.
If you are lying awake at night after a full day of work and caregiving, you are not imagining it. Your body and brain are carrying a load that is both hormonal and emotional, not simply a matter of “poor sleep hygiene.”
Chronic sleep disruption is a public health concern affecting women disproportionately across the lifespan. From postpartum periods to perimenopause, hormonal shifts, emotional labour, and lifestyle stressors converge, making restorative rest hard to reclaim. Emerging evidence points to an often-overlooked pathway—nutrition, where what, how, and when we nourish ourselves interacts intimately with hormones, stress response, and nightly sleep-wake rhythms.
“Rest is not idleness,” John Lubbock reminded us. “To lie sometimes on the grass, listening to the murmur of water… is by no means a waste of time.” Yet for many, rest feels both physically and emotionally out of reach.
For many working mothers, insomnia is not simply a bad habit or a lack of “sleep discipline.” It is a complex, layered problem that sits at the intersection of biology, stress and caregiving load. Women are almost 60 per cent more likely than men to experience chronic sleep disturbances. These difficulties often begin in adolescence, then intensify through pregnancy, postpartum, perimenopause and beyond. By perimenopause, about one in three women reports significant sleep problems each year. During post menopause, this figure approaches one in two. And there are many factors to be blamed:
Hormones play a central role in regulating circadian timing and body temperature. During the postpartum period and perimenopause, levels of oestrogen and progesterone fall. These shifts can reduce melatonin, fragment sleep and contribute to repeated night awakenings.
Progesterone acts as a gentle sedative for the nervous system. As it declines with age, many women find it harder to fall asleep and to stay asleep through the night. Recent reviews show that abrupt hormonal changes affect brain regions that govern the sleep–wake cycle. These changes are linked with hot flushes, vivid or unsettling dreams and a sense of inner restlessness that often peaks at night.
For a working mother who must still function at a high level the next day, these hormonal disruptions are not minor. They affect mood, concentration, patience and the ability to be present at home and at work.
Sleep and blood sugar regulation are closely connected. A typical busy day may include skipped meals, quick bites at the desk and an evening reliance on white rice, breads, sweets or sugary drinks for comfort and energy. Diets that are high in rapidly absorbed carbohydrates cause sharp rises and falls in blood sugar. These swings trigger adrenaline and cortisol. For many women, this leads to early-morning awakenings and a racing mind.
Large cohort studies from Harvard suggest that diets rich in refined carbohydrates increase insomnia risk by around 16 per cent. In contrast, meals built around complex carbohydrates, fibre, protein and minimally processed foods help stabilise blood sugar and support a calmer nervous system at night.
For working mothers, small shifts in how and when you eat can be a powerful way to support sleep. This is not about perfection. It is about protecting your brain and body from one more source of stress.
Chronic low-grade inflammation disrupts signalling between the brain, gut and immune system. Elevated inflammatory markers such as C-reactive protein and interleukin-6 are associated with poorer sleep quality and reduced sleep efficiency. Diets that rely heavily on ultra-processed foods, fried items and trans fats, together with low fibre intake, tend to sustain this inflammatory state. The body remains in a subtle form of fight-or-flight, even when you finally lie down in bed.
The gut microbiome also shapes sleep regulation. Late-night eating, irregular meal times and frequent snacking in front of screens send confusing signals to the body’s internal clock and influence melatonin synthesis. Emerging research suggests that eating in alignment with daylight hours supports both metabolic health and deeper, more restorative sleep.
For a woman who juggles meetings, childcare and household responsibilities, it can feel difficult to change these patterns. Yet even gentle adjustments, such as bringing the main meal earlier or protecting a regular breakfast, can begin to quiet this biological “static.”
Nutrient gaps are common in women and can silently undermine sleep. Low iron levels, which often result from menstruation, pregnancy or inadequate intake, affect dopamine pathways and can lead to restless legs and disturbed sleep. Insufficient vitamin D, often associated with limited sun exposure and indoor work, is linked to reduced melatonin production and poorer sleep quality.
When working mothers address these nutritional deficiencies through food, supplements where appropriate and guidance, many notice that sleep becomes more consistent and less fragile. The main thing to remember is that restorative sleep is not a luxury. It is a biological foundation for emotional regulation, clear thinking and compassionate parenting.
Healing follows a rhythm rather than a straight line. When hormones, digestion or thought patterns fall out of sync, other systems are often pulled off balance as well. Sustainable improvements in sleep usually require integrative strategies that address the mind, the body and nutrition together:
Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered the gold-standard psychological treatment for chronic insomnia. It helps women notice and shift rigid, fearful beliefs about sleep, while guiding specific behavioural changes such as consistent wake times and stimulus control. When CBT-I is paired with brief mindfulness practices, such as slow diaphragmatic breathing or short self-compassion exercises before bed, the body’s parasympathetic system is more easily activated. This “rest and restore” response promotes a calmer heart rate, steadier breathing and an internal sense of safety that supports sleep.
A Mediterranean-style diet pattern offers strong support for sleep and overall health. This pattern emphasises vegetables, legumes, whole grains, olive oil, nuts and fatty fish. Such foods are associated with lower levels of inflammation, steadier blood sugar and healthier hormone metabolism. Omega-3 fats, found in flaxseeds, chia seeds and oily fish, support the production of serotonin and melatonin. Magnesium-rich foods, including pumpkin seeds and leafy greens, help relax muscles and the nervous system. Foods that provide tryptophan, such as oats, turkey and eggs, contribute to the formation of calming neurotransmitters. For many working mothers, gradually moving meals in this direction builds a nutritional foundation that makes sleep more accessible.
Lifestyle choices shape how the body prepares for sleep. Eating the last substantial meal two to three hours before bedtime allows digestion to slow and reduces night time reflux or discomfort. Limiting evening caffeine and alcohol helps protect the natural sleep cycle. When a snack is needed, light and nutrient-dense options are preferable to heavy or sugary foods. Some women benefit from including GABA-rich fermented foods or evidence-based supplements after consulting a qualified professional. Predictable evening routines also matter. Simple rituals such as dimming lights, taking a warm shower, gentle stretching or brief journaling signal to the brain that the day is closing. Adaptogenic herbs, such as ashwagandha or tulsi, may support cortisol regulation for some women, although they should be used under guidance.
Behind persistent sleeplessness lie often unspoken stories. Many working mothers carry the weight of caregiving responsibilities, high personal standards, invisible labour at home and quiet, ongoing anxiety. These experiences do not stay in the mind alone; they register in the body and nervous system.
Emotional safety has measurable physiological effects. When the inner critic softens and self-soothing replaces harsh self-judgement, the nervous system can gradually move out of a chronic threat state. Muscle tension decreases, heart rate variability improves and the brain is more willing to enter deeper stages of sleep. Healing insomnia is therefore not only about “achieving” a specific number of hours. It is about restoring trust between mind and body so that pause and renewal feel safe again. In this frame, rest is not avoidance or laziness. It becomes an essential expression of self-respect and self-preservation.
There is no single solution for chronic insomnia. CBT-I remains a central, evidence-based intervention. However, nutrition, lifestyle adjustments and mindfulness practices create the conditions in which this work can flourish. By supporting stable energy, reducing inflammatory load and soothing stress reactivity, integrative steps invite deeper and more resilient sleep.
For women who are navigating motherhood, demanding work and midlife changes, reclaiming rest is a radical and necessary act of care. Food alone will not cure insomnia, and much of the current research on diet and sleep is observational rather than definitive. Yet aligning daily habits with biological rhythms, cultivating gentle routines and tending to emotional needs consistently improve sleep capacity over time.
An Ayurvedic saying captures this idea: “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” True nourishment includes both what is on the plate and the stories we tell ourselves. For working mothers, that nourishment can begin with compassion for every tired moment and permission to rest without guilt.
As a provider at Heal with Nav, I offer personalised care that addresses both the psychological and biological roots of anxiety, stress and sleep difficulties. Together, we work on calming the mind, nourishing the body and resetting daily rhythms. I draw on nutritional psychology, lifestyle medicine, mindfulness and evidence-based therapies to gently shift patterns of thought, behaviour and physiology. The aim is not only better sleep, but steadier energy, emotional resilience and a deeper sense of balance.
If you feel tired yet wired or out of rhythm with yourself, you do not have to navigate this alone. Reach out for support. Book a consultation and begin your journey towards rest, resilience and renewal, from the inside out.
