Sleep: How to Achieve Quality Sleep and a Better Night's Rest
In our busy lives, we often sacrifice sleep to juggle multiple tasks and responsibilities. Sound familiar? Around 50% of adults experience occasional insomnia, and about 10% suffer from chronic insomnia.
While staying busy is rife among many individuals and our workplaces, it is essential to also prioritise moments of rest and relaxation to maintain our overall well-being. Balancing productivity with self-care allows for improved mental clarity and a more sustainable approach to achieving personal goals.
Before we start I wanted to share a beautiful thing a very good friend said to me once when I had my waking babies. ..and I found it such a helpful mantra for me at night when trying to ger back to sleep…I hope some of you find it kind and helpfull.
She said…
“Darling, you are already receiving the rest and sleep your body needs for now.”
You may find a better way to say it when you are in bed at night meditating and noticing your body is actualy resting once your surrender to just resting or listening to your sleep music app. or meditation.
✨✨ Mantra - My body is reciving the rest I need right now in this moment. My body is resting.
My body is rested. ✨✨
Here Are Some of My Tips for Better Sleep
Sleep onset: If getting to sleep is a problem, don’t miss your sleep cycle. If you’re tired at 9:45pm, 10 or 10:30pm and push through, staying awake, you’ll disrupt your circadian rhythm and find it harder to fall asleep later. Aim for at least three nights a week where you go to bed when you’re actually tired. This is part of sleep retraining. Try it!
Consistent Schedule: Go to bed and wake up at the same time every day. this is also part of sleep training.
Eat Protein: Include quality protein in each meal to support neurotransmitter production for better mood, and blood sugar regulation. Some people find a snack of 1/2 green apple slices with almond paste… to be helpful especially if thier blood sugar levels are waking them up.
Alcohol: will disrupt your sleep. - notice if you wake at night on drinking nights.
Chocolate is a stimulant too - some people find they struggle to get ot sleep or wake at night after they have sweets. This includes hot chocolate, icecream and deserts. It can cause blood sugar dips during the night.
Dim Lights & Avoid Screens: Stop using screens 30 minutes to an hour before bed. Blue light from devices hinders melatonin production. Read a paper book or journal instead.
Magnesium & Potassium-Rich Foods for supper: These can help relax your body. Try avocado or organic yogurt with berries.
Timing of Meals: Finish your main last meal at least 2 hours before bedtime. - A snack is ok.
Caffeine: Avoid coffee, Black teas and caffeinated drinks after 12pm daily.
Herbal Tea: Drink: passionflower, chamomile, lemon balm, or , lavender, Jamaican dogwood tea can promote relaxation. Herbal Valerian may be stimulating for some people.
Daily Exercise: Regular physical activity supports good sleep and overall health.
Sunlight Exposure daily: Helps regulate circadian rhythms and boosts serotonin, which converts to melatonin.
Wind Down: a magnesium and lavender bath or read a paper book before bed.
Optimal Sleep Environment: Keep your bedroom dark, cool, and well-ventilated. Dont sleep with the heater on and leave a crack in your window for air…yes even in winter.
Journaling: Write down worries before bed to clear your mind if you need.
Comfortable Bed & Pillow: Ensure your bed & pillow is supportive and comfortable.
How Can a Naturopath Help with Sleep?
Naturopaths can support your sleep by addressing underlying causes, these may be stress, anxiety, nutrient deficiencies, neurodivergence, hormonal or thyroid issues. Naturopaths have access to testing to determine specific prescribing for a diverse range of sleep and nervous system issues. Prescribing specific magnesiums, nutraceuticals or tailored herbal medicines. Homeopathic solutions or nutraceuticals for either circadian rhythm or pre-bedtime hyperactivity and sleep onset issues are also options. Choosing the right one, the correct dose and correct timing may also be the key.
How Acupuncture Can Help with Sleep Issues.
Acupuncture can help improve sleep by stimulating specific points on your body to restore balance, reduce stress, and promote relaxation. It works by regulating the body's circadian rhythm and enhancing the flow of energy (Qi). Acupuncture may address underlying issues such as anxiety, pain, or digestive problems that may interfere with sleep. A holistic approach not only helps to alleviate symptoms but also supports overall well-being, making it easier to achieve and maintain quality sleep.
If you struggle with sleep, consider scheduling an appointment for personalised support or book a free 15min discovery call HERE.
Wishing you restful nights and sweet dreams!
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Dr. Christine Carley combines naturopathy and acupuncture to support her patients.. She has over 20 years of experience supporting individuals on their journey to better health. Providing a diverse range of care, workshops, and Soul Journey retreats through Beautiful Humans Retreats, offering spaces for healing, spiritual growth, and holistic well-being.
Christine is passionate about helping clients navigate burnout, fatigue, sleep issues, pain, gut health, menopause, fertility, and IVF preparation. She has worked extensively with chronic and complex autoimmune conditions, collaborating with cardiologists, psychologists, and allied health professionals.
Taking a holistic, person-centered approach, Christine offers support online, in-person in West Footscray, near Yarraville and Seddon, and through transpersonal wellness retreats, guiding individuals toward balance, resilience, and lasting well-being.