Unlocking the secrets of restful sleep

Last Updated on January 23, 2024 by Boko Digital

Adequate sleep is vital for your health, but can be hard to achieve when we are always busy and constantly distracted by technology. Sleeping problems are very common, with Healthdirect reporting that up to 4 in 10 Australian adults are not getting enough good-quality sleep.

In this blog, we look at strategies you can implement to increase the amount of quality sleep in your life to benefit your long term health. 

Establishing a relaxing bedtime routine

Creating a calming pre-sleep ritual signals to your body that it’s time to wind down. Consider activities such as reading a book, breathwork, practicing gentle yoga, or enjoying a warm bath. Steer clear of stimulating activities and electronic devices that can interfere with the production of melatonin, the sleep-inducing hormone.

Optimising your sleep environment

Creating a calming pre-sleep ritual signals to your body that it’s time to wind down. Consider activities such as reading a book, breathwork, practicing gentle yoga, or enjoying a warm bath. Steer clear of stimulating activities and electronic devices that can interfere with the production of melatonin, the sleep-inducing hormone.

Making healthy lifestyle choices

The activities we undertake throughout the day contribute to the quality of our sleep at night. Ensure you spend some time outside, participate in some form of physical activity, eat a wide range of healthy foods and try to limit caffeine and other stimulants (particularly in the evening).

Mastering the art of mindfulness

Mindfulness and relaxation techniques can be powerful strategies in the battle against insomnia. Practices like deep breathing, meditation, and progressive muscle relaxation help calm the mind and release tension, paving the way for a more peaceful night’s sleep.

When to seek professional guidance

If insomnia persists despite your best efforts, seeking the guidance of a healthcare professional is crucial. Chronic insomnia may be indicative of underlying health issues that require a specialised treatment plan. A healthcare provider will conduct a thorough assessment, exploring potential medical, psychological, or lifestyle factors contributing to sleep disturbances.

Exploring treatment options

Treatment options for insomnia range from cognitive-behavioral therapy to prescription medications and alternative therapies. Your healthcare provider can help determine the most appropriate treatment plan tailored to your unique needs.

By adopting healthy sleep habits, and seeking professional guidance when needed, you can get back on the path to a good night’s sleep. Remember, overcoming insomnia begins with a commitment to prioritising your sleep health – a commitment that can transform your nights and, in turn, enhance your overall well being.

If you are suffering  from insomnia, make an appointment with one of our experienced practitioners today. 

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Our Women's Health Medical Expert

Kathleen Kuntz, MSN/NP

University of Pennsylvania BSN/MSN Nursing 2002 
Australia – AHPRA Registered Nurse with Nurse Practitioner
Specialisation in Obstetrics/Gynaecology/Sexual Health

Kathleen is an experienced Nurse Practitioner with a proven track record of assisting clients in finding relief through alternative plant based medications.

With over 25 years experience in women’s health, Kathleen has extensive experience in looking after female veterans who experience chronic pain, anxiety, PTSD and related insomnia (at unacceptably high rates); women experiencing chronic pain associated with endometriosis or other chronic pelvic pain syndromes; sexual health, vulvovaginal pain, pain with intercourse, and pain related to menopause.

After experiencing the positive effects plant based medicine had on patients in the USA, Kathleen undertook the training/education to become a certified cannabis prescriber. After moving to Canberra from the USA, Kathleen became an authorised prescriber in Australia. 

Kathleen is driven by her passion to help patients on their healthcare journey through alternative medication.