You're not alone.
Research by the Sleep Health Foundation has found between 33 and 45 per cent of us Australians have poor sleep patterns that lead to fatigue and irritability that's putting us at risk of low productivity, damage to their mental health and unsafe behaviours.
You might already been experiencing these symptoms, and more. Reliance on coffee and sugar to keep you going through the day. Disruption to your digestion and hormones, leading to fatigue, weight gain, stress, anxiety and a whole host of other symptoms.
We all know we should be getting more sleep, but what if we simply cannot fall asleep? Or maybe we keep waking up through the night?
There are some really simple methods that my family and I use that help us get a healthy amount of sleep (most nights, Callie is still interrupting that a little!). Start introducing these into your bedtime routine and let's prioritise our sleep for a healthier life!
1. Lights Down, Devices Down
At least half an hour before bed (one hour is possible). Dim lights if you can, or at least turn the bright ones off. Electronic devices out of the bedroom and screens off! Use this time to wind down, connect with your loved ones, or maybe even meditate or journal before bed.
This puts your nervous system in a state of calm and prepares your body for sleep.
Herbal tea before bed is a fantastic bedtime ritual. Choose an organic blend of sleep or calming tea, and enjoy this in bed (maybe during your lights down time). Herbs in the tea can help you fall asleep and stay asleep.
Small cup is perfect, because you don't want to be going to the toilet all night!
3. Herbal Help
My Sleep Tonic is a classic and effective blend of passionflower and kava, with a hint of rescue sleep remedy.
The passionflower in the mix will assist sleep onset helping you get to sleep quicker. Perfect for those who are tired and snuggle up but then lay there thinking about everything or nothing and don’t drift off easily. There’s nothing worse than tossing and turning!
Meanwhile the blend of traditional Kava will allow you to get a deeper and better quality sleep. This means it may help to keep you asleep for the entire night rather than that pesky midnight toilet wake or early morning wide eyed think. Kava has a 3000 year old history of use and folklore. It is used today to assist relaxation and stress as well as insomnia by people in multiple countries. It is safe and effective if used correctly.
Neither of these herbs is a heavy sedative so there is no hungover feeling in the morning. After a good night’s sleep with less worries you can wake feeling refreshed and ready to start your day.
4. Get To Bed On Time!
And at the same time every night, or as close to as possible. Studies have shown that sleep before midnight is much better quality, so make sure you are going to bed before then!
Also, getting up at the same time every day will help your body settle into a healthy rhythm.
5. Watch What You Eat
Eat well before you're planning to go to bed. Minimise caffeine and sugar, especially in the hours before hitting the sack.
Ensure your dinner is satiating so you won't be hungry and tempted to eat late night treats!
Lastly, don't worry! Enjoy creating a healthy bedtime ritual that works for you.
Still struggling to sleep?