This edition is all about how to HACK YOUR SLEEP.

So why is sleep so important?

• Melatonin (our sleep hormone) is also a potent antioxidant (perhaps even the most potent). This means it helps to neutralise harmful free radicals and reduce oxidative stress. So, more melatonin (coming from good sleep hygiene practices & an early bedtime) = more skin healing! They don’t call it beauty sleep for no reason.

• I commonly see women who don’t sleep enough having issues with their cycles, typically irregular, short or absent menstrual cycles and poor progesterone production at ovulation.

• Even partial sleep deprivation over one night increases insulin resistance! As you’ve heard me talk about before, insulin resistance is one of the biggest drivers of acne.

• And of course so many more reasons including improved energy levels, repair & recovery, immune system function, appetite regulation, cognition, brain performance etc.

How much is enough when it comes to sleep?

We are aiming for 8-9 hours per night. Some women say they only need 7, however I do believe that hitting 8 is the sweet spot. I love to see my clients maintain a 9.30pm bedtime, we also want you to fall asleep within 20 minutes, not wake throughout the night, and wake up in the morning feeling refreshed.

And don’t forget: every hour before midnight is worth 2 after midnight!

How can I get better sleep?

Here are some of my top sleep hygiene tips:

• No coffee after midday

• Get some morning sunlight. Morning sunlight in your eyes for 5-30 minutes (as soon after waking as you can) supports your cortisol awakening response, which is part of our circadian rhythm & allows you to better deal with the upcoming demands of the day, reduce daytime sleepiness and prepare the body for sleep that evening

• Turn off screens 1-2 hours before bed (and if you wake during the night, don’t check your phone!)

• Move your body! Exercising (ideally not closer than 3-4+ hours before bed) will support a good quality rest

• Make your room cool & dark, like a cave. Use black-out blinds, if they aren’t available, buy some silk eye shades. The ideal sleep temperature for your bedroom is 15-19 degrees

• Eat protein! Protein is made up of amino acids including tryptophan which aids relaxation, and improves sleep. Tryptophan-rich foods include salmon, eggs, turkey, and pumpkin seeds

• If you do like to sleep with a light on, use a red night light (red light stimulates melatonin and blocks blue light which is detrimental to sleep)

• Reading is such a wonderful habit to get into before bedtime, even if it’s just a few pages

• Ride the wave! When you start to feel drowsy, don’t ignore it, climb into bed

• Keep your bedtime consistent, this includes over weekends

• Use supplemental support. I often prescribe high-quality magnesium, amino acid & herbal blends to support a reduced sleep onset time, reduced wakefulness, and promotion of feeling refreshed in the morning. Always follow a practitioner’s guidance when it comes to supplements

• Avoid alcohol- although it might help you fall asleep quickly, the quality & duration of sleep when you drink is very poor

• Develop an evening routine that you enjoy; a nice warm bath with magnesium salts, a sleepy time herbal tea, light some candles, etc.

SLEEP HACK: if you wake in the middle of the night & find yourself unable to fall back to sleep, play the song “Weightless” By Marconi Union as it has been shown to significantly reduce anxiety and stress, helping you to fall back to sleep

TIP: Even if you aim for just 1 hour extra of sleep per night, you will have earned yourself a whole extra night of sleep by the end of the week.

Words by: Phoebe Auckland, Naturopath