Struggling with Sleep? Here’s How to Improve Your Sleep Quality Naturally

Getting a good night’s sleep is essential for overall health, yet 2 in 3 Australian adults (66%) experience at least one sleep problem, and nearly half (48%) report two or more issues (Australian Institute of Health and Welfare, 2021) . If you find yourself tossing and turning at night, you’re not alone. Poor sleep can affect your energy, mood, focus, and even long-term health, but the good news is that small lifestyle changes can make a big difference.

Here are our top tips for optimising sleep quality so you can wake up feeling refreshed, recharged, and ready to take on the day!

Your circadian rhythm, also known as your sleep-wake cycle, is your body’s internal 24-hour clock that regulates when you feel alert and when you start winding down. It’s influenced by light exposure, temperature, and daily habits, helping you adapt to your environment and optimise energy levels. Without this built-in biological system, we wouldn’t be able to function at our best (Reddy et al., 2023).

But when this rhythm is thrown off whether from late-night screen time, shift work, or inconsistent sleep schedules, it can have major effects on your energy, digestion, metabolism, hormone balance, and even mood. Poor sleep patterns have been linked to chronic health conditions like diabetes, obesity, depression, and other sleep disorders.

The good news? Small changes can help reset your rhythm and improve your sleep quality. Try sticking to a consistent bedtime and wake-up time, even on weekends, to regulate your body’s natural cycle. Reduce screen time an hour before bed, as blue light can interfere with melatonin production, and swap the scrolling for a relaxing nighttime ritual like reading or stretching. In the morning, getting sunlight exposure within an hour of waking can help reinforce your body’s natural sleep-wake cycle, so think more sunrise walks, less late-night doom scrolling!

A consistent bedtime routine is one of the most effective ways to train your body and mind for restful sleep. Just like a morning routine sets you up for the day, a night-time ritual signals to your body that it’s time to slow down, relax, and prepare for deep, restorative sleep.

Start by setting a tech boundary, shut your laptop and put your phone on ‘Do Not Disturb’ at least an hour before bed. The blue light from screens can interfere with melatonin production, making it harder to switch off. Instead, create a soothing wind-down ritual. A warm bath or shower can help relax tense muscles and lower your body temperature, signalling to your brain that it’s time to sleep. Soft lighting, aromatherapy with lavender or chamomile, or even a calming candle can transform your space into a sleep sanctuary.

If you like to read before bed, opt for something light and enjoyable, save the crime thrillers and intense work emails for daytime. Journaling, gentle stretching, or sipping a warm herbal tea can also help ease your mind. 

The goal is to repeat the same relaxing activities each night, so your body starts associating them with sleep. Over time, you’ll find it easier to drift off naturally and wake up feeling refreshed.

If your mind starts racing the moment your head hits the pillow, guided meditation can be a game-changer. Meditation helps quiet mental chatter, slow your breathing, and activate your body’s relaxation response, making it easier to drift off into deep sleep.

Apps like Insight Timer, Calm, and Headspace offer a range of sleep-focused meditations, from breathwork exercises to visualisation techniques designed to ease stress and tension. One of our favourites is Sarah Blondin’s guided meditations on Insight Timer, known for their soothing tone and mindfulness approach.

If you find yourself waking up in the middle of the night, a short body scan meditation can help bring your focus back to the present moment, allowing your body to fully relax and return to sleep naturally. With regular practice, meditation can help retrain your mind to switch off more easily, so you wake up feeling truly rested.

If you’ve adjusted your routine, environment, and habits but still find yourself struggling to fall or stay asleep, natural remedies may offer extra support. Certain herbs and nutrients have been traditionally used to promote relaxation and improve sleep quality.

One option is Whole Health Studio’s Mild Anxiety Support, which contains lavender, a herb traditionally used in Western Herbal Medicine to support a healthy sleep cycle and encourage restful, refreshing sleep.

As always, it’s important to find what works best for you. If sleep issues persist, consider speaking with a healthcare practitioner for personalised guidance.

Disclaimer: This information is general in nature and does not replace medical advice. For individualised support, consult a qualified professional.

Getting quality sleep is one of the best things you can do for your health, energy, and overall well-being. By making small, consistent changes, from regulating your circadian rhythm to creating a calming bedtime routine, you can start sleeping deeper and waking up feeling truly refreshed.

Which sleep tip will you try tonight? 

You can also explore more sleep-related insights in our Education Hub, including The Relationship Between Sleep and Muscle Growth, Does Sleep Boost Energy Levels? , and 6 Strategies for Sounder Sleep, or browse our top picks in Top 10 Sleep Supplements.

Australian Institute of Health and Welfare. (2021). Sleep problems as a risk factor for chronic conditions. Australian Institute of Health and Welfare. https://www.aihw.gov.au/reports/risk-factors/sleep-problems-as-a-risk-factor/summary

Reddy, S., Sharma, S., & Reddy, V. (2023). Physiology, Circadian Rhythm. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519507/