Help! I can’t sleep!
Struggling to sleep? You’re not alone!
Getting enough sleep is crucial for our overall health and wellbeing. Adults need at least 7-9 hours sleep and while most of us in Australia are achieving this, we’re still reporting 1 or more sleep related problems - this might be too short of a sleep, too long of a sleep, poor sleep quality or something like sleep apnoea and insomnia!
Getting enough sleep can help with regulating appetite which is essential for weight management. It also plays a role in metabolism and mood, as well as immune, hormonal and cardiovascular health. Getting too much or too little sleep is associated with an increased risk of type 2 diabetes, cardiovascular disease, coronary heart disease, obesity, and death.
I know, I know… you probably already know this but what you want to know is how you can IMPROVE your sleep! Ultimately, sleep hygiene must be an essential part of your evening to make sure you’re doing everything you can to set yourself up for a good nights rest.
Here’s some tips:
Create a Sleep-Friendly Environment
Darkness is Key: Ensure your bedroom is as dark as possible. Consider blackout curtains or an eye mask to block out light, which can interfere with melatonin production.
Cool and Comfortable: Keep your bedroom cool, ideally between 60-67°F (15-19°C). Use comfortable bedding and pillows to create an inviting sleep space.
Noise Control: Minimize noise disruptions with earplugs or a white noise machine. Soft, calming sounds can help mask disruptive noises.
Establish a Consistent Sleep Schedule
Regular Bedtime: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Wind Down: Create a relaxing pre-sleep routine. Activities such as reading a book, taking a warm bath, or practicing gentle yoga can signal to your body that it’s time to wind down.
Diet and Hydration
Avoid Stimulants: Limit caffeine and nicotine intake, especially in the afternoon and evening. These stimulants can interfere with your ability to fall and stay asleep. Although not a stimulant, be mindful that alcohol can also impact our sleep.
Balanced Meals: Eat a balanced diet and avoid heavy or spicy meals before bedtime. However, a light snack that includes tryptophan, such as a banana or a small piece of turkey, can promote sleep.
Stay Hydrated: While it’s important to stay hydrated, try to limit fluids in the evening to reduce nighttime waking.
Natural Remedies and Supplements
Herbal Teas: Teas made from chamomile, valerian root, or lavender can have calming effects and promote relaxation.
Essential Oils: Lavender, bergamot, and sandalwood essential oils can be used in a diffuser or as part of a bedtime massage routine.
Supplements: There are luckily many herbal and nutritional supplements we can try if you are really struggling to wind down or stay asleep! Please work with your naturopath to figure out what works best for you & avoid self-prescribing.
Limit Technology Use
Screen Time: Reduce exposure to blue light on screens (phones, tablets, computers, and TVs) at least an hour before bed.
Tech-Free Zone: Keep electronic devices out of the bedroom to create a sanctuary dedicated solely to sleep.
Stress Management
Mindfulness and Meditation: Practices such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can reduce stress and prepare your mind for sleep.
Gratitude Journal: Writing down things you are grateful for before bed can shift your focus away from daily stressors and promote a positive mindset. I like to do at least 3 things per day. It may also help to then write down your to-do list for the next day to ensure your mind is clear before heading to bed!
Get Moving
Regular Exercise: Engage in regular physical activity, but try to complete your workout at least a few hours before bedtime. Exercise can help regulate your sleep patterns and reduce insomnia.
If you feel as though you’re nailing all of the above yet you still can’t sleep, or maybe you’re just wanting extra guidance and support, I’m here to help! Head over to our website to book in so we can explore further options and delve into what’s truly happening for you.