The natural way to deal with sleep problems & insomnia

Sleep problems are one of the most common issues I see. A 2016 survey conducted by the Sleep Health Foundation of Australia found that up to 45 per cent of Australian adults get inadequate sleep. Often, they stem from one of two things. Firstly, a lot of people have an overactive mind and just can’t switch off at the end of the day. Or they lay in bed, planning or worrying, and it can become an unproductive cycle. Secondly, many people get into the habit of going to bed late because their days are so busy, then find they’re unable to break it. Whatever the underlying reason, there are steps you can take to improve the quality of your sleep.

Catch the wave
Start by paying attention to when you feel tired. You might find that you have waves of tiredness throughout the day that become stronger at night. It’s a good idea to try to “catch” that wave to get to sleep, which in turn begins to encourage your body’s own natural cycle. It can be tempting to ignore the wave, especially if it arrives earlier in the night. But if you listen to it, your body will thank you for it! If you do miss the wave or you’re just not feeling tired at bedtime, try getting up and doing a few things while waiting for that next wave.

Ban the screens
It’s important not to have any screen-time for at least half an hour before bed, as the light stimulates serotonin – which is what should happen in the morning. Instead, try sitting in a dimly lit room, listening to some relaxing music or reading a book.

Breathe to unwind
Learning a few deep-breathing techniques can be beneficial to help calm the body and the mind. Similarly, some gentle yoga or stretching can have a relaxing effect. If you’re still having trouble falling asleep, try to accept it rather than getting anxious about it. Know that your body will find sleep when it’s ready.

Break the fast
It's not always obvious, but eating breakfast is really important for a healthy sleep cycle. It sets your body up to have more balanced energy levels throughout the day, rather than them spiking and falling. I know some people can’t find time to eat in the morning or are not hungry, but even starting with something small is a positive step.