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Enhancing Sleep Quality with Natural Strategies

Last Updated on 10 July 2025 by Brisbane Livewell Clinic

The importance of Better Sleep can’t be underestimated. Sleep is a biological requirement for human life, alongside food, water and air. Insufficient sleep, sleep disorders and sleep deprivation can impact various health problems including weight gain and obesity, cardiovascular disease, diabetes, accidents and injuries, stress, pain, neurocognitive dysfunction, psychiatric symptoms, and mortality. (1)

Addressing sleep problems is a top priority at both of our Livewell Clinics. Sleep shifts the body in favour of renewal(2), and therefore, the ability to heal improves significantly. This can relate to many of the issues mentioned above – with better sleep comes the increased likelihood of achieving successful weight loss, preventing heart disease, better blood sugar regulation, recovery from physical injuries and pain and improving mental health.

Simple and effective strategies are often enough to shift the balance back to better sleep, especially if the issues improve sleep hygiene and create better habits. If you know you need a little more ‘beauty sleep’ read on to see what you can do differently.

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Forty Hints for Forty Winks – The Natural Approach to Better Sleep

1.    Get exposed to sunlight first thing in the morning to regulate your circadian rhythm

2.    Sleep in a dark room, use blackout curtains or blinds if necessary

3.    Keep your room slightly cooler, ideal temp is 18-22 degrees

4.    Put your mobile phone in airplane mode if you use it for an alarm

5.    Use blue light filters on any devices you use in the evening

6.    Don’t eat 2-3 hours before bed if you can help it

7.    Invest in a good quality ergonomic pillow

8.    Consider using a body pillow to hug (especially if you are pregnant). Placing a pillow between the knees can help to align your back and shoulders

9.    Use organic cotton bed sheets to reduce chemical exposure

10.  If you have trouble oversleeping set the alarm and take 15 minutes off the alarm per week until you reach an ideal rise time

11.  No caffeine after 2 pm and a maximum of 2 cups per day

12.  Avoid certain supplements in the evening such as B vitamins and Ginsengs

13.  If you exercise in the early evening make sure to eat afterwards to ensure muscle recovery and avoid fasting/starvation which may influence the circadian rhythm

14.  Try changing the time of day to exercise if you think you are overstimulated in the evening

15.  Limit strenuous aerobic exercise to before 6 pm (or at least 3 hours before bedtime)

16.  Opt for yoga classes with a relaxation element towards the end of the class in the evening

17.  Do some gentle yoga stretching techniques before getting into bed (or in bed)

18.  Practice breathing techniques once you are in bed to deepen and slow the breath to ensure you breathe well during the night

19.  Mindfulness and meditation can assist with relaxation and better sleep

20.  Journal before bed to combat the busy mind

21.  Keep a dream diary if you experience vivid dreams or nightmares

22.  Wear loose-fitting clothes made from natural fibres

23.  Consider whether to use earplugs if you sleep beside a snorer or are sensitive to noise

24.  Also consider an eye mask if your room isn’t dark enough

25.  Enjoy a cup of chamomile tea in the evening to help you unwind

26.  Try a drop of lavender essential oil on your pillowcase

27.  Have a warm shower or bath, using natural products with gentle calming scents

28.  Avoid alcohol, at least on weeknights

29.  Consider using white noise, such as an air filter

30.  Try an Earthing mat to help ground your body

31.  Get your hormones tested, including saliva Melatonin to help understand why sleep may be problematic

32.  Make sleep a priority by assigning extra time while adjusting your sleeping patterns, aim for at least 8-9 hours and a little extra time to establish new routines before you are ready for bed to help to wind down

33.  Avoid decongestant cold medicines like Sudafed at night before bed which can stimulate the nervous system

34.  Talk to your pharmacist or doctor to determine whether medications might be contributing to sleep problems

35.  Avoid activities that may provoke feelings of anxiety before bed such as checking emails, watching stimulating TV shows or having confronting conversations

36.  Get a regular massage (at least monthly) if you experience physical tension

37.  Get professional advice on a good quality Magnesium supplement specifically designed for sleep (quality counts)

38.  Aim to get to sleep earlier and rise earlier, rather than sleep longer. Sleep before midnight is always considered to be more restorative

39.  Avoid napping in the late afternoon or evening and limit naps to no longer than 45 minutes

40.  Reduce your fluid intake in the 3 hours before bed

Woman sleeping with a sleep mask. Stop Back Pain. Self-Isolate. Better Sleep. Sleep. Brisbane Livewell Clinic

Tried all the above and still struggling with sleep?

Getting tailored advice and treatment can make all the difference. Whether its peri-menopause or stress, an obvious cause such as shift work or a bit of a mystery problem, our Naturopaths are equipped to get to the root cause and treat accordingly.

Detoxification, Neurotransmitter Support, Hormone balance – many ways addressing health issues can improve your sleep. It’s not just about taking sedating herbs. The desired results from the right treatment will have you waking refreshed, sleeping peacefully and have you wondering why you didn’t seek help sooner!

Man sleeps comfortably in the bed. Dealing with Adrenal Fatigue. Better sleep. Brisbane Livewell Clinic

Want to learn more? We have these Blogs that may also interest you. Click HERE or HERE or HERE

Our Amazing Naturopaths at Brisbane Livewell Clinic

Shella Hall (Sunshine Coast and online)

Amy Angus (Wavell Heights and online)

Jen Strachan (Cannon Hill and online)

Nicole Odlum (Wavell Heights and online)

Dominique Johanson (Wavell Heights and online)

Locations We Service – Naturopathy

Naturopath Caloundra
Naturopath Wavell Heights
Naturopath Cannon Hill
Naturopath Sunshine Coast 
Naturopath Noosa
Naturopath Brisbane Northside
Naturopath Brisbane
Naturopaths Brisbane
Brisbane Naturopaths
Naturopathy Brisbane
Naturopaths Near Me
Best Naturopaths Near Me
Best Naturopath Near Me
Natural Therapies Brisbane
Therapists Brisbane

Relevant Naturopath links

Why You May Wish to Consult a Naturopath

Gut Health

Perimenopause and Menopause

Hormone Health

Thyroid Issues

Detox and Cleansing

Insomnia and Sleep Health

Autoimmune Conditions

Mental Health, Stress, Anxiety and Depression

Women’s Health

Fertility and Pregnancy

Men’s Health

Children’s Health

DNA Testing

Leaky Gut Syndrome

Food Intolerances and Allergies

Weight Loss

Nutrition and Mineral Deficiencies

Parasites

Chronic Fatigue / Exhaustion / Tired

Healthy Eating

Naturopath Health Screening

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About Brisbane Livewell Clinic

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The information provided on this website is for educational purposes only and is not intended as medical advice. Consult a healthcare provider before making any health decisions. Our therapies complement, not replace, medical treatment; discuss any proposed treatment or therapy with your GP before commencing. 

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Brisbane's Top Health, Natural Therapies, Naturopath and Wellness Centre

Brisbane Livewell Clinic, located in Wavell Heights and Cannon Hill, is Brisbane’s top health, natural therapies, and wellness clinic. Founded in 1979, it is the longest-running Wellness Centre in Brisbane.

Our Practitioners

Our Clinics are home to a team of experienced Allied Health and Natural Therapy practitioners. Each Practitioner is highly skilled, qualified, and a member of their respective professional associations. They bring expertise and compassion to their work, believing everyone deserves a life free of pain, anxiety, and ill health.

What is Brisbane Livewell Clinic Best Known For?

Brisbane Livewell Clinic is best known for its holistic health and wellness services, both Natural Therapies and Allied Health Services. It has locations in Wavell Heights and Cannon Hill in Brisbane, Queensland and offers a range of therapies in Brisbane and around Australia, including Naturopathy, Nutrition, Massage Therapy, Counselling, Acupuncture, Clinical Hypnotherapy and Hypnotherapy, Kinesiology, Bowen Therapy and Mindset Therapy. 

Our Clinic focuses on personalised Wellness Plans for our patients that address the root causes of health issues rather than just the symptoms, helping our patients achieve lasting wellness. If you’re looking for a comprehensive approach to health, it’s time to get in touch.

Our Services

Whether you’re seeking relief from chronic pain, improving dietary habits, needing physical rehabilitation, or searching for mental and emotional support, we offer a wide range of services:

Locations We Service

At Brisbane Livewell Clinic, we serve the following locations and are a part of the local community in:

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