Prof Avni Sali AM, MBBS, PhD, FRACS, FACS, FACNEM

One of my key health principles is Sleep.

Adequate, good sleep is vital for our health, as it restores our bodies physically and mentally. It is essential to enable healing from disease and longevity.

Poor, insufficient sleep can be a major health risk leading to fatigue, poor concentration, memory issues, mood swings, impaired judgement, and even correlates with many health issues such as obesity, heart disease, strokes, diabetes, cancer, and others.

The hours of sleep needed vary according to age groups, but generally 7-9 hours is optimal.

A table of recommended hours can be found here:

https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need.

TIPS FOR BETTER SLEEP

Patterns

Set a time pattern to go to bed (not too late) and to wake up – keeping it as regular as possible to enable your internal body clock’s sleep-wake rhythm to function properly.

Environment

Create a sleep-friendly bedroom: comfortable mattress and pillow, quiet, dark, and slightly cool in temperature, with no TV or screens.

Screen time just before bed suppresses melatonin and delays the circadian clock, keeping us more awake.

Wind Down and Relax

Prepare for sleep. Try not to bring your worries with you to bed. Let go of the busy activities: exercise, technology, eating, etc. Instead, relax by taking a hot bath/shower, listening to music, reading, etc. Ideally, dim the lighting as it prepares us for sleep.

Declutter the Mind

Stress can greatly impact sleep, leading to an elevation in stress hormones, namely cortisol, which further disrupts sleep. Having difficulty in going off to sleep is usually associated with too much anxiety/stress, compared to waking in the early hours which is usually associated with a depressed mood. Hence, the quality of sleep reflects what is going on in your life.

Even when we wake in the early hours, stressing will only keep us awake for longer. Breathing and meditation exercises can clear the mental clutter that keeps us awake.

This is a good time to practice muscle relaxation and slow breathing. Techniques such as 4-7-8 breathing can be beneficial: breathe in for four counts, hold your breath to the count of seven, and exhale to the count of eight.

Exercise

Regular daily exercise has been proven to promote better sleep. As does increased daytime exposure to sunlight, and conversely reduced light exposure in the evening. Sunshine stimulates melatonin production, and darkness stimulates its release from the pineal gland.

Foods

For many people, it is essential to limit caffeine and alcohol as these can interfere with sleep.

Eating an early dinner rather than later helps the body to digest, preparing for sleep.

Several foods have properties associated with promoting sleep, such as:

Cherries, Milk, Oats, Almonds, Walnuts (Melatonin)

Milk, Turkey, Cheese, Soy (Tryptophan)

Bananas, Almonds, Eggs, Spinach (Magnesium & Potassium)

Kiwi (Serotonin)

Herbs

Traditionally, many herbs have been proven useful in helping to fall asleep and stay asleep longer. These include: Valerian, Hops, Chamomile, Lavender, Passionflower. Also, a large range of Traditional Chinese and Ayurvedic Medicine herbs can be beneficial.

Latest research has also shown that CBD Oil (Medicinal Cannabis) is beneficial for sleep.
Ried K. Sali A. et al., Medicinal Cannabis improves sleep in adults with insomnia: The Cannabis Sleep Study, J Sleep Res 2022, in press.

Therapies

Research studies indicate that cognitive behavioural therapy (CBT) can be more effective than sleeping medication for treating chronic insomnia.

Meditation and calming techniques – various Sleep Apps are available.

If sleep problems persist, it would be beneficial to seek the advice of an integrative GP or health professional.

By Prof. Avni Sali AM

Professor Sali is the Founding Director of the National Institute of Integrative Medicine, established in 2009. A highly sought-after Integrative Medical Practitioner, Professor Sali contributes to a wide variety of publications in Australia and overseas. He is also regularly invited to conferences and workshops both nationally and internationally. In 2016, Professor Sali was honoured as a Member of the Order of Australia (AM) for “significant service to integrative medicine as an educator, clinician and researcher, and to professional education.” To learn more about Prof. Sali, click here.

*The content of this post is general in nature. The information should not be relied on as advice, and persons should seek advice relevant to their circumstances.