Sydney Naturopath Shares Tips for Restorative Sleep

Sleep is the foundation of good health, yet many of us struggle to get the deep, restorative rest our bodies and minds need. From a naturopathic perspective, quality sleep is not just about duration but also about supporting the body’s natural rhythms and optimising sleep hygiene. Let’s explore how you can cultivate healthy sleep patterns using natural approaches.

Understanding the Circadian Rhythm

Our bodies are designed to follow a 24-hour internal clock known as the circadian rhythm, which regulates the sleep-wake cycle. This rhythm is influenced by varying hormones that are affected by natural light exposure, temperature, and daily habits. Supporting your circadian rhythm helps promote deeper, more refreshing sleep.

· Expose yourself to morning sunlight to signal to your body that it’s time to wake up.

· Limit blue light exposure in the evening (from screens and artificial lighting) to support melatonin production.

· Maintain a consistent sleep schedule by going to bed and waking up around the same time each day, even on weekends. I know we all love a sleep in but it confuses the brains hormonal signalling, making it a more difficult to resume normal weekday hours ( groggy Monday morning sound familiar ? )

Sleep Hygiene: Do’s and Don’ts

Good sleep hygiene is essential for restful sleep. Here are some key do’s and don’ts:

✅ Do: ✔ Create a calming bedtime routine (e.g., reading, deep breathing, herbal tea). ✔ Keep your bedroom cool, dark, and quiet. ✔ Invest in a comfortable mattress and natural bedding. ✔ Engage in regular physical activity, but avoid intense workouts close to bedtime. ✔ Use relaxation techniques like meditation or journalling to quiet the mind.

❌ Don’t: ✖ Consume caffeine, alcohol, or heavy meals too close to bedtime. ✖ Use electronic devices at least an hour before sleep. ✖ Bring work or stressful activities into the bedroom. ✖ Take long or late naps that can interfere with night time sleep.

Nighttime Rituals for Better Sleep

Establishing a calming nighttime routine signal's to your body that it’s time to unwind. Consider incorporating these rituals:

· Warm herbal bath – Add lavender, Epsom salts, or chamomile to a warm bath to relax muscles and soothe the nervous system.

· Herbal tea – Sip on a caffeine-free tea like chamomile, passionflower, or lemon balm before bed.

· Meditation and deep breathing – Practising mindfulness or deep breathing exercises can help quiet the mind and reduce stress before sleep.

· Reading a book – Opt for a light, enjoyable read to ease your mind rather than engaging in screen time.

· Journalling or gratitude practice – Writing down thoughts, worries, or things you’re grateful for can help process emotions and promote a sense of peace.

· Gentle stretching or yoga – Light stretching or restorative yoga poses can help release tension and prepare your body for sleep.

· Try to avoid caffeinated beverages ( especially energy drinks and coffee) after midday, caffeine has a half life of around 6 hours which can drastically affect your sleep quality.

Morning Rituals to Support Your Circadian Rhythm

A mindful morning routine can set the tone for better sleep at night. Here are some ways to support your natural rhythm:

· Morning yoga or stretching – Gentle movement in the morning helps wake up the body, improve circulation, and reduce stress.

· Sunlight exposure – Step outside for a few minutes in natural light to reinforce your circadian rhythm and boost energy levels.

· Grounding exercises – Walking barefoot on grass, sand, or soil can help connect you with nature and promote balance.

· Hydration and nourishment – Start your day with a glass of warm lemon water or an herbal tea to hydrate and support digestion.

· Deep breathing/meditation – A short meditation session in the morning can set a calm and focused tone for the day.

· Journalling/Planning – Writing down thoughts, activities or jobs you need to do can help get you ready and planned for the day , taking some of the stress out of the morning

· Circadian-supportive foods – Eat foods rich in healthy fats, protein, and fibre to sustain energy and regulate blood sugar.

Ways to Naturally Support Sleep

If you’re struggling with sleep, here are some gentle, naturopathic approaches to help:

🌿 Herbal Support:

· Valerian root – A well-known sleep aid that promotes relaxation.

· Saffron - To help regulate mood

· Passionflower – Helps calm an overactive mind.

· Chamomile – A soothing herb that supports nervous system relaxation.

· Lemon balm – Reduces stress and encourages restful sleep.

· Lavender – Calms the nervous system and promotes deep relaxation.

· Zizyphus – A traditional herb used in Chinese medicine for improving sleep quality.

· California poppy – Supports relaxation and reduces mild anxiety, aiding in restful sleep.

· Herbatonin – A plant-based melatonin supplement that supports natural sleep cycles (made from a combination of rice, chlorella and alfalfa)

*Our Naturopath Nic has some amazing products in clinic including Sleepatonin , Mag calm, Mag Theanine, Somni support, Tri Mag Restful night and RejuvaSleep Forte to support all stages of sleep. Drop in Monday or Tuesday for a chat or book a private consult on Friday if you'd like a more personalised plan

🍵 Herbal Teas to Regulate Circadian Rhythm:

· Tulsi (Holy Basil) – Supports adrenal function and helps balance cortisol levels.

· Ginger tea – Aids digestion and metabolism, which can help regulate sleep-wake cycles.

· Ashwagandha tea – Helps manage stress and balance energy throughout the day.

· Peppermint tea – Refreshing and supportive of digestion, which can impact sleep quality.

· Matcha & Green Tea – Rich in L-theanine, which promotes relaxation while supporting daytime alertness and cognitive function.

Our Naturopath love's Yarra Valleys Nod Off tea, Mindful Foods Chillax blend and Love Tea's Sleep and Calming blends to support a deep restful sleep .

🍽 Nutritional Support:

· Magnesium (specifically glycinate) – A highly absorbable form of magnesium that supports relaxation and sleep.

· L-theanine – Found in green tea, promotes relaxation without drowsiness.

· Tryptophan, 5 - HTP - support the production of seratonin and melatonin

· Melatonin-Rich Foods – Foods like turkey, almonds, bananas, and tart cherries help produce sleep-supporting hormones.

· B vitamins – Specifically B6, B9 (folate), and B12, which are essential for nervous system function, serotonin production, and stress management.

· Glycine – An amino acid that promotes relaxation and improves sleep quality.

*There are several shelf and practitioner products in store - if you need some suggestions drop into store Monday or Tuesday to chat with our Naturopath Nic.

· Fatty fish (salmon, sardines, mackerel) – Rich in omega-3s and vitamin D, which help regulate circadian rhythms.

· Pumpkin seeds – Contain tryptophan, magnesium, and zinc, which contribute to melatonin production.

Final Thoughts

Prioritising sleep is one of the best things you can do for your overall well-being. By aligning with your circadian rhythm, practising good sleep hygiene, and incorporating natural remedies, you can improve the quality of your rest and wake up feeling refreshed and restored.

If sleep struggles persist, a naturopathic practitioner can help address any underlying imbalances contributing to your difficulties. Sweet dreams. Make sure to stop into Bondi, Sydney, Australia to discuss your sleep concerns!