As a naturopath, I get asked about sleep daily - I would even say it's the number one thing people struggle with. And I love helping you get better sleep (it's something I struggled with myself for many years, so I get it!). So here is a list of the questions I get asked most frequently about sleep.
How much sleep do I really need?
People often wonder what the "right" amount of sleep is for them. While we're always told 8 hours per night for adults, individual needs can vary based on factors like age, lifestyle, and overall health. Ideally aiming for between 7-9 is ideal. Notice how many hours you need to wake up feeling rested and try not to stress if you feel perfectly well rested on 7 hours, or if you feel like you need a solid 9. The key is to listen to your body.
Why do I take so long to fall asleep at night?
The most common culprits are stress and anxiety (those high cortisol levels can prevent your brain from being able to relax), caffeine to close to bedtime, poor sleep hygiene and exposure to screens before bedtime, which suppresses your melatonin. We have an article with more info about it here.
Why do I wake up feeling tired?
Many people question why they don’t feel refreshed after what seems like a full night’s sleep. This could be due to poor sleep quality caused by too little sleep, frequent waking or linked to a medical condition such as sleep apnoea, or it could be that your magnesium levels are low and your body is having trouble resting and repairing while you sleep.
Is it normal to wake up in the middle of the night?
Waking up occasionally during the night is normal, we actually wake after every sleep cycle (approximately every 1.5 hours), but if we struggle to turn over and go back to sleep quickly, that can definitely affect sleep quality. Learn more about it here.
Can napping during the day affect my nighttime sleep?
People often wonder if daytime naps are disrupting their ability to sleep at night. The short answer is yes, long or late naps might make it harder to fall asleep at night because they reduce our sleep pressure at bedtime, which makes us more tired the next day, so we want to nap, and the cycle continues. If that's you, try to push through or take a short power nap to improve your sleep quality at night.
Is Melatonin ok to use every night?
Melatonin supplements can be useful for short-term use, especially for adjusting sleep cycles, like overcoming jet lag or managing occasional bouts of insomnia. However, using melatonin supplements regularly for extended periods isn’t recommended without consulting a healthcare professional. Overuse can potentially disrupt your natural sleep-wake cycle, and in some cases, cause side effects like headaches, dizziness, or daytime grogginess. If you find yourself relying on melatonin regularly to sleep, it’s a good idea to visit your doctor or naturopath to explore the underlying causes of your sleep issues and consider alternative treatments.
What can I do to improve my sleep quality?
Improving sleep quality is a common goal. Solutions include establishing a consistent sleep schedule, creating a calming bedtime routine, and making the sleep environment comfortable. Learn more about creating your perfect bedtime routine for better sleep here.
How can I stop waking up too early?
Early morning awakenings can be frustrating. This might be due to stress, an inconsistent sleep schedule, or environmental factors like light or noise. Try to create a quiet, dark sanctuary as your sleeping space to reduce disturbances. Block out blinds and ear plugs can help. If it's stress, try incorporating stress relieving practices and herbs into your day and bedtime routine and be sure to top up your magnesium levels to soothe your nervous system.
How does caffeine affect my sleep?
Caffeine is a stimulant that affects your central nervous system, making you feel more alert and awake. It can take several hours for your body to metabolise caffeine, which means that if you consume too much, or have it too late in the day, it can interfere with your ability to fall asleep. Everyone's tolerance to caffeine is different, so finding the amount you can consume without impacting sleep is really important. If you're struggling to sleep, try cutting your caffeine down and see if your sleep improves.