How To Optimise Your Sleep
Constantly feeling like you're tossing and turning in your sleep, waking up groggy, or lying wide awake for hours on end? There are multiple factors that could be impacting your sleep. Let’s sort this out together.
Here are my favourite tips that I recommend to all my patients.
CIRCADIAN RHYTHM REGULATION
Your circadian rhythm is your internal 24-hour clock that regulates cycles of alertness and sleepiness by responding to light. When this cycle is out of sync, it affects the production of cortisol and melatonin—the hormones that control your energy and sleep patterns. This can cause issues with falling asleep, staying asleep, and waking up refreshed.
To help regulate your rhythm:
Expose yourself to natural light first thing in the morning, even before checking your phone.
Reduce exposure to bright light (especially from screens) one hour before bed.
Try watching the sunrise or simply open the curtains in the morning.
In the evening, swap your phone for a book and wind down with low lighting.
Try to wake up and fall asleep at the same time each day to support this rhythm further.
CREATE A NIGHT-TIME ROUTINE
We all love a good routine, and having a consistent bedtime ritual can really help you slip into a dreamy sleep.
Think: a warm shower, dimmed lights, lighting a candle, switching your phone to “Do Not Disturb,” and curling up with a good book.
MEDITATION & BREATHWORK
If your mind races at night, this one’s for you.
These tools help bring the body back into “rest and digest” mode rather than staying in “fight or flight.”
Breathwork is a beautiful way to nourish your nervous system and create a mind-body connection. One of my go-to techniques is box breathing:
Inhale for 4, hold for 4, exhale for 4, hold for 4.
Meditation is also a powerful way to shift focus and calm the mind. I love the Insight Timer app — it offers breathwork sessions, meditations, and even yoga classes.
HERBAL TEA RECOMMENDATIONS
T2 - Sleep tight
Pukka - Night time
Love tea - Sleep or Calming
Roogenic - Native Relaxation
Mayde tea - Serenity
Still not working?
Let’s book a consult and get to the root cause. There are so many incredible herbs and supplements that can calm the mind, regulate the nervous system, and support restorative sleep.
Please always seek advice from a healthcare professional and never self-prescribe.
