How to sleep well. 7/10 Australians say they just don't sleep well. When we look further we find that most of us feel that we 'fail' at getting a solid 8 hours sleep, and feel tired the next day.

Over the past 20 or more years I have taken a professional and personal interest in the phenomenon of sleep. It seems that the current rhetoric of chasing the 8 hours sleep is outdated and unreasonable. And when we don't get those 8 hours every night we think there is a problem.

Usually when clients see me for sleep related issues, they have already tried so many things, like herbal teas, relaxation bedtime routines, magnesium supplements, limiting screens at night and therapies such as hypnosis or kinesiology. While there may be merit in these solutions, they usually provide short term benefit leaving the client confused and feeling like they 'fail' sleep.

And heres the truth no-one talks about : we are not actually designed to sleep a solid 8 hours every night. It is against our nature and biology.

New research into the ancient and traditional sleep patterns of our ancestors shows us that we have always had broken sleep, and that this is actually beneficial for our wellbeing and longevity.

The new research is called Biphasic Sleep. It is based on traditional patterns of having 2 sleeps : one from sunset for 3-4 hours and the other after midnight for another 3-4 hours. The gap inbetween sleeps was known as the time 'in between first and second sleep'. During this gap, we would wake, get up, and by candle light do some repetitious daily chores, talk with loved ones, neighbours or spend in quiet reflective practices such as prayer or meditation. Then, after a couple of hours we naturally began to feel tired again and would go back to bed, and enter the second sleep feeling happy, relaxed and calm. The nervous system downregulated producing quality sleep, and the subconscious doing its creative work. At sunrise, we awake with the sun feeling refreshed and alert.

Scientist Thomas Wehr explained the natural tendency of humans to biphasic sleep in the 1990s, and his experiment confirmed the benefits of biphasic sleep - the ancient 2 sleeps. The experiment placed a dozen participants in complete darkness for 14 hours a day in a controlled environment with no access to electric light or modern inventions such as tv or phones. He found that within 2 weeks, most participants had reorganised their sleep naturally into a biphasic sleep pattern, with a clear wake time of 1.5-2 hours in between sleeps. At the end of the 4 week experiment participants reported greater sense of wellbeing and improved cognitive function.

So, how would you like to give this a try? There are a few routines that might need adjusting, and below are some tips to get you started.

Tips for good sleep hygiene :

1. Lavender essential oil and epsom salt bath. This combination can be a great relaxer for our tired stressed systems, and help induce the relaxed state we need for sleep.

2. Make sure your sleep area is cool and dark. By dark, I  mean really really really really dark so that you cannot even see your hand infront of your eyes. This will ensure that melatonin stays switched on!

3. Sound proof your sleep area, try using earplugs, the mouldable ones tend to work best for most people. This is especially important if you live in a noisy area or tend to be disturbed by sudden noises at night such as a neighbours barking dog. 

4. Time to go to bed? Around sunset. This is important because the hours before midnight allow certain metabolic functions to occur at the correct time, and for melatonin to hit it’s peak at midnight and for cortisol levels to drop. Be mindful to go to sleep when you are sleepy, and avoid that ‘second wind’ to do all those jobs you didn't finish in the day. Instead during the gap in between sleeps, by very low lamp light, calmly and mindfully fold the washing, do the dishes or sweep the floor.

5. Put all screens aside before sunset. Blue light will suppress melatonin production and affect sleep quality. You can purchase blue light filter glasses for around $20.

6. For similar reasons, avoid TV - especially the news, and and also unpredictable stress producing email, phone or facebook messages which will increase stress hormone production and interfere with quality of sleep.

7. Activate your parasympathetic nervous system. Mediation, yoga. Relaxing nature CD sounds. Listen to the rain. Listen to the sound of your deep breathing. 

8. Long slow belly breathing. Inhale with slower exhale. Feel your belly expand on the inhale and recede on the exhale. 

9. Be aware that the moon cycle may affect your sleep. Apart from the energy of the full moon (well documented since the dawn of time), the increased light exposure and brightness at full moon affects sleep quality and quantity. Ensure your room is extra dark at this time, use blackout curtains. We also have light receptors in our skin, so use a light blanket to cover your arms and legs. 

10. There are some nutrients that will help, and this can vary person to person.  Nutrients will vary depending on individuals levels of imbalance and depletion and can definitely be a factor in poor sleep. ***Always seek professional advice from your naturopath about any supplements or herbs, as requirements vary from person to person and may also be contraindicated *** Not a one size fits all! 

11. Some foods are best avoided before bed (such as high carbohydrate foods such as sugars or even potatoes). Avoid stimulants such as alcohol and coffee. Avoid these stimulants altogether if you have trouble sleeping as the half life can be longer than 12 hours. 

12. There may be some lifestyle adjustments that will help such as getting sunlight in the mornings, appropriate exercise and adequate hydration. And in the evenings, stretching, grounding or relaxing walks. These activities help us get us out of our heads, and back into our body.

The pace of life is fast, and this is more apparent as we get older, which further activates our sympathetic nervous system beyond a healthy level. So, by focusing on rest, relaxation and creation - our parasympathetic nervous system - we are restoring and returning to natural rhythms and this can be a great long term solution. 

Sometimes there are deeper issues, such as inflammation, pain, chronic disease states, autoimmune disease, and certain medications. Sometimes past trauma as a child, or chronic stress will affect sleep. Addressing these in a holistic way with a suitably qualified and experienced naturopathic and mindset coach practitioner, can be the key to unlocking good quality restorative sleep patterns.