Why Sleep is One of the Best Medicines
We’ve all heard the saying, “You’ll feel better after a good night’s sleep.” And it’s true: sleep is one of the most powerful tools we have for health. It’s when your body repairs itself, your brain processes the day’s events, and your hormones have a chance to reset. Yet most of us aren’t getting enough.
Research shows that adults need around seven to nine hours of sleep each night, but nearly one-third of people fall short. Regularly sleeping fewer than six hours has been linked to a higher risk of heart disease, obesity, diabetes, and even anxiety and depression. On the other hand, when you do get quality sleep, your energy, focus, mood, and immunity all improve — it’s like pressing a free nightly reset button.
Switching Off After a Busy Day
One of the biggest struggles I hear from clients is that they often go to bed feeling wired after a hectic day. You know that feeling when your body’s tired, but your mind is still running through tomorrow’s to-do list? That’s your nervous system struggling to switch off.
Have you ever noticed that when you finally take a deep breath out, you realise you’ve been holding your breath and your shoulders are up around your ears? That’s your body reminding you how much it needs to let go.
Creating a simple evening ritual can make all the difference. A warm shower or bath is one of my favourites — it’s a symbolic way of washing the day away before changing into fresh clothes or pyjamas to signal that it’s time to rest. Others find it helpful to unwind with a book, a calming cup of herbal tea, or practices such as meditation or journalling. Even just five minutes of slow, deep breathing can lower stress hormones and reassure your body that it’s safe to rest.
Lighting: Setting the Scene
Light is one of the most powerful signals for sleep. Bright overhead lighting or late-night scrolling tells your brain that daytime isn’t over yet, which suppresses melatonin — the hormone that helps you feel sleepy.
Instead, try swapping ceiling lights for low lamps, salt lamps, or even red bulbs after sunset. Red and amber light don’t interfere with melatonin in the same way that blue light does. If screens are part of your evening, consider using a blue-light filter or glasses.
In the morning, exposing your eyes to natural sunlight — without sunglasses or a hat — can further support your circadian rhythm. These small shifts help your body realign with its natural sleep–wake cycle.
Food and Sleep
Late dinners and heavy meals can keep your body focused on digestion instead of rest. Ideally, try to finish eating at least two hours before bed. Keep it light — plenty of vegetables, some protein, and healthy fats — rather than something rich and heavy.
It’s also important to watch out for and limit stimulants. Caffeine can stay in your system for six to eight hours, so a morning coffee is fine, but it’s best to skip the late-arvo flat white. Alcohol is another common culprit — while it may help you fall asleep quickly, it often disrupts and fragments sleep later in the night.
Do Men and Women Sleep the Same?
This is a fascinating one. While the ‘average’ adult needs seven to nine hours of sleep, men and women don’t always experience rest in the same way.
Men: Men generally thrive on keeping their bedtime and wake time consistent. Their hormonal cycle runs on a fairly steady 24-hour rhythm, so regularity works in their favour.
Women: Women’s sleep needs can shift with their menstrual cycle. In the luteal phase (the week before a period), warmer body temperatures and restlessness can make sleep more disrupted, which means extra rest may be needed. During menstruation, fatigue often increases, and longer nights or short naps can feel especially restorative.
So if you’re a woman and find yourself craving more sleep at certain times of the month, listen to your body. That’s not laziness — that’s biology.
Naturopathic Remedies for Better Sleep
Sometimes lifestyle changes aren’t quite enough, and that’s where naturopathic support can help. A few of my go-to strategies include:
Herbal teas and tinctures: Chamomile, passion flower, and lemon balm are great for calming the nervous system and supporting hormonal balance, helping the body get to sleep and stay asleep. A simple tea before bed can become a beautiful nightly ritual.
Magnesium: Known as the ‘relaxation mineral’, magnesium helps ease muscle tension and supports the brain chemicals that promote sleep. Magnesium glycinate or bisglycinate are ideal forms.
Essential oils: Lavender and clary sage diffused in the bedroom can create a calming sleep environment.
Red light bulb: Bon Charge offer a red-light, blue-blocking globe that can fit into any lamp or light fitting.
These remedies can be tailored depending on whether stress, hormones, digestion, or lifestyle habits are the main factors disrupting sleep.
Final Thoughts
Sleep isn’t just about clocking more hours — it’s about creating the right conditions for your body to rest deeply. By establishing small rituals to switch off, respecting natural light rhythms, eating earlier, and using gentle, natural supports, you can transform your nights and, in turn, your days.
If you’ve been struggling with sleep and want to explore a personalised plan — from naturopathic remedies to lifestyle support — I’d love to help. You can book a free discovery call with me to chat about what’s going on for you and how we can bring your body back into balance.
