Natural ways to support your sleep
Sleep is one of the foundations of good health. You might not always get as much sleep as you want because of the full moon, the kids, the need to catchup on bridgeton on Netflix, but it’s still important to set yourself up for quality sleep.
Time your caffeine intake
There’s nothing wrong with enjoy caffeine in moderation. I didn't drink coffee for 6 years and then my second child came and I felt like I needed something stronger than chai or matcha. It was good at first but then I fell into a bit of a habit but I didn't feel great.
I felt okay if I had a coffee after a substantial breakfast but then I'd crash in the afternoon. The half-life of caffeine – how long it takes to eliminate half of the caffeine is around 5 hours so if you have a double-shot coffee at that 3pm crash time, you still have the equivalent of one shot of coffee in your system by 8pm which is definitely not good for sleeping.
It also can cause nervous system stress, digestive system upset and many children react to caffeine so if you are breastfeeding I honestly think there are other herbs and nutrients that will nourish without causing side effects like that.
Some people are more sensitive to caffeine than others (like me). This comes down to how quickly you metabolise it – some people can still feel wired after 6+ hours which can feel like you are a bit jittery. If you’re experiencing sleep issues, try keeping your coffee for the morning for a few weeks before 12pm and have a good breakfast (sorry, coffee is not breakfast!).
Don't use the big light - Minimise any bright light at night
Long ago we used to live in caves, the sun going down would be the end of our day. But when we come home these days, we have bright lights in every room.
If you’re exposed to bright light, your body thinks that it’s daytime. This can switch off production of your main sleep chemical, melatonin. So when you go to lie down in the dark, it can take hours for your body to get the message that it’s time to sleep. This doesn’t mean you have to go stumbling around in the dark. But you might want to switch from overhead lights to lamps in the evening, and turn off any lights that aren’t necessary or use blue light blocker globes.
The same goes for technology like TV, tablets and smartphones. It’s best to have a minimum of 30 minutes tech-free before bed. I aim to put my phone in the kitchen to charge or reading for an hour before bed and if I don't feel like doing that I might go for a walk around the block with the dog and the kids. If my clinic has lots of messages or emails coming through or I find some time to write a treatment protocol because I've come across some amazing fertility treatments (like natural medicine support for gestational diabetes) then I do tint my phone and or I use f.lux on my laptop because sleep is so important and sleep deprivation is the worst!
Find a way to de-stress that work for you
A common cause of poor sleep is high stress levels and I'm not going to lie, running my own business, homeschooling and having two kids while trying to find a house is a lot! You might feel the same? You lie down for the night, only to have a million thoughts and to-do items rush through your mind.
There are heaps of ways to reduce stress naturally – it depends on what you prefer.
Some ideas might be:
Talking with a partner or friend about your day or a good psychologist
Journalling or colouring in
Meditation - I like headspace
Yoga or Tai chi
Sipping a cup of herbal tea like Pukka Nightime
Having a warm shower with the lights off and a candle lit
Going for a walk around the block in the moonlight
Read a chapter of a book or listening to an audio book with the timer on so it finishes and you don't have to touch your phone
Laying on a Shakti Mat
Using a weighted blanket
Create a good night ritual
Habits and routine can tell our bodies what we’re likely to do next. A good way to ‘train’ your body to sleep at the correct time is to have a routine that you do each night before bed.
This routine can be as little as 30 minutes. Maybe you have a shower and change into your pjs, then make a cup of sleep-blend tea. As you sip your tea, you might review your to-do list for the following day. Maybe you set out your clothes so it's less of a rush in the morning, sort some overnight oats or your lunch for the next day.
Sometimes I do this while the kids are having a shower and I use the kitchen rangehood light or the rock salt lamp and keep the lights fairly dark so it signals that it's time for sleep soon. That 'soon' might drag out an hour plus but keeping the big lights off does help.
I hope these help you get a good night sleep and if you’re constantly struggling to sleep, or feeling overwhelmed book in today for a naturopathic consultation and I can help you work through it.
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