How to Optimise Your Sleep
If you’re tossing and turning at night or waking up feeling like you barely slept, it might be time to get some help! Sleep issues including having trouble falling asleep (onset insomnia) or staying asleep (maintenance insomnia) are incredibly common, especially for women navigating hormonal changes in their 30s, 40s, and beyond.
But here’s the good news: quality sleep is something you can reclaim, and it starts with understanding what your body needs to wind down and stay in restorative sleep through the night. As a naturopath and nutritionist with 20 years of experience, I’m here to guide you through proven strategies to optimise your sleep.
Why Sleep Is Non-Negotiable
Sleep is when your body restores, repairs, and resets. It regulates hormones (including cortisol, melatonin, and growth hormone), supports detoxification, and strengthens immunity. Poor sleep can disrupt blood sugar balance, increase stress hormones, and contribute to inflammation, key drivers of hormonal imbalances and metabolic issues.
My Top 10 Tips for Sleep Hygiene
Sleep hygiene is the foundation for healthy, restorative sleep.
1. Consistency Is Key
Go to bed and wake up at the same time every day, even weekends. This supports your circadian rhythm and helps regulate melatonin production.
2. Block Blue Light
Limit screen time 1-2 hours before bed. Blue light from phones, tablets, and TVs suppresses melatonin. Try blue light blocking glasses or switch devices to night mode.
3. Create a Sleep Sanctuary
Cool, dark, and quiet. Aim for a bedroom temperature around 18-20°C. Use blackout curtains and white noise machines if necessary.
4. Ditch the Stimulants
Caffeine can linger in your system for 6-8 hours. Cut off caffeine by midday and be cautious of hidden sources (think chocolate and green tea).
5. Balance Your Blood Sugar
A blood sugar crash at 2 am can wake you up. Ensure your dinner includes protein, healthy fats, and slow-release carbs. Try a small snack before bed if you wake frequently.
6. Wind Down Your Nervous System
Establish a calming bedtime routine: magnesium baths, gentle stretching, or deep breathing exercises. This signals to your brain it’s time to sleep.
7. Exercise (But Not Too Late)
Movement during the day supports deep sleep, but exercising too close to bedtime can be overstimulating. Aim for morning or early afternoon workouts.
8. Natural Light in the Morning
Exposure to natural sunlight within an hour of waking helps reset your circadian clock, improving melatonin production at night.
9. Avoid Alcohol at Night
While alcohol can make you drowsy, it disrupts REM sleep and can lead to fragmented sleep.
10. Keep It Cool
Melatonin loves a cooler body temp. A warm bath followed by a cool room helps initiate sleep onset.
Nutritional Strategies for Better Sleep
What you eat (and when) has a direct impact on your sleep quality.
1. Magnesium-Rich Foods
Magnesium is nature’s relaxant. It calms the nervous system and supports melatonin production.
Sources: Dark leafy greens, almonds, pumpkin seeds, avocado, and dark chocolate (earlier in the day).
Supplement: Magnesium glycinate (200-400mg at night) is well-tolerated and effective for sleep.
2. Tryptophan-Containing Foods
Tryptophan converts into serotonin and melatonin.
Sources: Turkey, chicken, eggs, oats, cottage cheese, and pumpkin seeds.
Sleep snack idea: Greek yoghurt with pumpkin seeds and a drizzle of honey.
3. Balance Blood Sugar
Avoid sugary foods and refined carbs before bed. Instead, opt for a balanced dinner with lean protein, healthy fats, and complex carbs like sweet potato or quinoa.
Herbal Medicine Interventions
As a naturopath, I regularly recommend herbal support for sleep. Here are some of my favourites:
1. Valerian (Valeriana officinalis)
Helps to reduce sleep onset latency (how fast you fall asleep).
Best for: Difficulty falling asleep.
Note: Can be stimulating for some people, so trial during a restful day first.
2. Passionflower (Passiflora incarnata)
Calms the mind and reduces anxious thoughts that prevent sleep.
Best for: Racing mind and insomnia linked to anxiety.
3. Zizyphus (Ziziphus jujuba)
Used in Traditional Chinese Medicine for insomnia.
Best for: Maintenance insomnia and waking frequently during the night.
4. California Poppy (Eschscholzia californica)
Mild sedative and anxiolytic.
Best for: Difficulty staying asleep and stress-related sleep issues.
5. Ashwagandha (Withania somnifera)
Supports adrenal health and balances cortisol, reducing the 'wired but tired' feeling.
Best for: Sleep issues linked to stress and burnout.
Note: Always consult a practitioner before starting herbal medicine. Not all herbs are right for everyone, especially if you’re pregnant, breastfeeding, or on medication.
Sleep-Friendly Evening Meal Ideas
Here are some dinner options that support blood sugar balance and promote sleep:
Grilled salmon with roasted sweet potato and steamed spinach
Turkey mince lettuce wraps with quinoa and avocado
Miso soup with tofu, wakame, and soba noodles
Chickpea and pumpkin curry with brown rice
Scrambled eggs with sautéed greens and sweet potato hash
Before bed snack (if needed):
Apple with almond butter
Small handful of pumpkin seeds, cashews or almonds
Greek yoghurt with cinnamon and berries
It’s Time to Wake Up Feeling Rested and Recharged
If you’ve been struggling with sleep and want tailored advice, I’d love to support you. As a degree-qualified naturopath and nutritionist, I offer personalised guidance on how to restore restful sleep and rebalance your health.
📍 In-person at Ettalong Beach NSW or Telehealth
📩 Book your Sleep & Hormone Health Consult
In best health,
Kirri Hickey
Naturopath & Nutritionist BHSc
Specialising in Hormonal Health & Fertility