Improving Sleep Naturally

Sleep, along with good nutrition and regular exercise, is one of the three pillars of health. Yet according to a 2018 Parliamentary Inquiry into Sleep Health Awareness in Australia, sleep is often overlooked. The report found that around 40% of Australians experience inadequate sleep—an issue linked to chronic disease, mental health challenges, reduced concentration, higher accident risk, and lost productivity. In fact, in 2016–17 alone, the economic cost of poor sleep in Australia was estimated at a staggering $66.3 billion.

As a Building Biologist, I often see how our home environments can quietly disrupt our sleep. The good news? A few simple, evidence-based adjustments can make a noticeable difference.

1. Reduce EMFs in the Bedroom
Electromagnetic fields (EMFs) from Wi-Fi routers, mobile phones, smart devices (like baby monitors), and electric clocks can interfere with the body’s natural sleep-wake cycles.
Tip: Switch off Wi-Fi overnight, keep phones out of the bedroom (or on airplane mode), and avoid sleeping near power boards, smart meters or electronic devices.

2. Be Screen-Free Before Bed
Blue light from screens suppresses melatonin, the hormone that helps us fall and stay asleep.
Tip: Power down screens at least an hour before bed. Unwind instead with a book, gentle stretching or mindfulness practices.

3. Watch the Caffeine and Stimulants
Caffeine can stay in your system for up to eight hours—and it’s not just in coffee. It’s also found in black, green, oolong and matcha teas, chocolate, energy drinks and some soft drinks.
Tip: Switch to herbal teas, freshly-squeezed juices or water after midday, and steer clear of hidden caffeine sources in the evening.

4. Make Your Bedroom a Sanctuary
A restful bedroom helps cue your body for sleep.
Tip: Choose calming colours, soft lighting, natural fibres, and keep the space tidy and well-ventilated. Avoid synthetic fragrances or harsh cleaning products.

5. Stick to a Routine
Our bodies thrive on routine. Going to bed and waking up at the same time each day helps regulate your internal clock.
Tip: Add a calming ritual—like journaling, reading or a warm shower—to help signal that it’s time to sleep.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

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