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In this episode, we dive into one of the most underestimated foundations of autoimmune healing and hair recovery: sleep.

So many people insist they “function fine” on six hours, a midnight bedtime, or restless nights — but the body tells a very different story. When you finally experience restorative sleep, the kind that calms inflammation, regulates the immune system, stabilises cortisol, and gives hair follicles the safety signals they need to grow, everything begins to shift. Less shedding. Clearer skin. A calmer gut. A more resilient mood and nervous system. More stable energy.

Sleep is not passive; it is a biologically active repair state. And it’s during deep sleep and early-night slow-wave sleep that the body performs its most profound healing: detoxifying the brain via the glymphatic system, recalibrating immune cells, lowering inflammatory cytokines, and supporting the hair cycle’s transition back into growth.

In this Friday 5, I break down the five science-backed levers that make the biggest impact on sleep quality for those with autoimmune conditions or alopecia — from nervous-system nutrients like magnesium, L-theanine and phosphatidylserine, to vagal tone practices, to circadian alignment, blue-light protection, and the often-resisted but deeply transformative 10pm repair window, when most cellular, hormonal and follicular repair occurs.

This episode is for you if you’ve been feeling wired-but-tired, waking at 3am, noticing seasonal shedding, or living in a constant state of “pushing through.”
By the end, you’ll understand not just what improves sleep, but why these strategies work — and how they support full-body repair on a physiological level.

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📥 New to the podcast or need a starting point?
→ Download my free The Autoimmunity Recovery Plan
— a simple guide that outlines the steps I recommend to all clients as they begin calming the immune response and rebuilding resilience.

💬 Want to connect with others on this journey?
→ Join The Autoimmune Forum, my private community for anyone navigating autoimmunity. Ask questions, share your progress, and get support every step of the way.

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The information shared in this episode is for educational purposes only and is not intended to replace medical advice. Always consult your healthcare provider before making changes to your medications, supplements, or treatment plan — especially if you have a diagnosed autoimmune condition.

Thanks for listening! You can join The Autoimmune Forum on Facebook or find me on Instagram @theautoimmunitynutritionist.