To end off the theme of the month; Fatigue, naturally we need to talk about sleep!
Most of us lead such busy lives when it’s finally time to sleep, we can’t ! Because we are so wired our mind doesn’t know how to slow down, even though our body feels like it’s screaming for sleep !
Read along for some of our favourite tips to support good quality and regenerative sleep.
1. Set your schedule
Our body’s natural circadian rhythm thrives off routine. Therefore to support this innate system and set yourself up for optimal rest and rejuvenation, set regular sleep and wake times.
2. Sunlight
Morning sun tells our body it’s time to wake up. This also sets the countdown timer for our body to feel tired through increasing melatonin naturally. Therefore if you are a night-owl, try getting 20 mins of sunshine first thing in the morning, to establish a better sleep-wake cycle.
3. A Word on Eating Before Bed
Avoid eating late at night, not only to reduce feelings of uncomfortability, but also to optimise your body clock. Furthermore to prevent blood sugar dysregulation during the night, make sure you are eating an adequate meal before bed which includes a serving of protein.
4. Write away your worries
Keep a notebook next to your bed, and write out your to do list for the next day. Close the notebook, set aside your worries and clear your mind ready for sleep.
5. Night Time Tea
Drink a cup of calming sleepy tea after dinner, with herbs such as chamomile, valerian, passionflower, hops, oats, lemon balm or lavender.
6. Unplug
Set an alarm on your phone, for at least ½ an hour, ideally 1-2 hours before bed time to turn off all screens, dim the lights and try to use soft warm lights or candles where possible. The blue light from screens can confuse our body clock and contribute to nighttime wakefulness.
7. Wind down / Self Care Time
Use this time to implement some of the following:
- Reading
- Journaling (gratitude or general)
- Stretching / Yin yoga
- 10 minutes on the Oxychi 20 speed pro
- A warm bath / shower – w/ epsom salts and essential oils such as lavender
- Meditation
- Listen to some soothing music
- Practice some breathing exercises
- Dry skin brushing
8. Set Your Space
Make sure your space is clean and inviting to you and your sleepy self. Make your room as dark and quiet as possible, if needed utilise an eye mask and earplugs. Keep the temperature comfortable for you, 18 degrees celsius is optimal. Remembering that different people respond to different temperatures, especially between men and women. It may be worth preparing with separate blankets to your liking.
9. Napping
If you need to take a nap during the day, 10 minutes is considered ideal to refresh, without exacerbating feelings of fatigue. Sleep experts also recommend no later than 2pm to avoid disrupting your night time sleep cycle.
10. A Holiday to Heal Your Circadian Rhythm.
Camping is one of the best ways to reset your circadian rhythm/ body clock. By waking with the sun, sleeping with the stars, being outside away from artificial light, we more easily fall into the rhythm of the natural world.
I hope this has given you some insight into your body’s natural sleep cycle, and the tools to optimise this.
If sleep is something you struggle with and feel you need further support, Naturopathic medicine can offer herbs and nutrients, Massage can aid muscle tension and relaxation which may be inhibiting sleep, and acupuncture can work to optimise your body clock, increase relaxation, decrease stress and therefore improve sleep.
To read more about our practitioners click here.
If you have any questions or would like to book, head to the link here or give us a call on (03) 9572 3211
