Could getting a good night's sleep be the solution for your health goals?

How many times have you hit the snooze button in the morning or woken up wishing you had more sleep? Turns out you’re not alone. Up to four in ten Australian adults are not getting enough good quality sleep. Almost half of us report having at least two sleep related problems such as inadequate sleep, poor sleep quality or a sleep disorder like insomnia. 

Why is sleep even important? 

Yes, most of us know sleep is a non-negotiable for dodging the aftermath of snapping at your partner or not meeting work deadlines. But, did you know getting enough shut-eye also is crucial for regulating your appetite, metabolism and even gut health? Too little sleep sleep increases the hunger hormone called ghrelin and decreases the fullness hormone called leptin. In other words, you may be left feeling hungry no matter what you eat. Poor sleep is also linked with an increased desire for highly palatable, calorically dense foods. After all, your body is calling for energy to fight fatigue.

Getting enough sleep also plays a role in chronic health conditions and immune function. A lack of sleep is linked with a higher risk of type 2 diabetes, high blood pressure, heart attacks and strokes. Various studies have actually shown that the risk of stroke increases within the two weeks after daylight savings when one hour of sleep is lost!

Tips to improve your sleep hygiene

Backed by science, here are five tips to boost your sleep and reap the health benefits.

1. Have a bedtime routine 

This could involve having a warm bath or shower, reading, journaling, light stretching or brewing a cup of chamomile tea. It is also helpful to stick to a consistent bedtime and wake up time.

2. Check YOUR caffeine and alcohol

Have your last hit of caffeine no closer than eight hours before bed and limit alcohol intake before sleeping.

3. Consider YOUR screen time

Limit your exposure to bright screens such as the TV, laptop and phone within 60 minutes of bedtime. Light stops your body from producing melatonin, the hormone which helps us fall asleep.

4. Morning sunlight

Get natural light exposure to sunlight for at least two minutes right after waking. Aim to have at least 30 minutes of exposure to natural light throughout the day. 

5. Move your body

Engage in moderate intensity exercise in the morning or afternoon. For example, dancing (yes, this includes solo in your room), bike riding with the kids, swimming, a game of soccer, resistance training or walking your furry friend. On the other hand, avoid intense exercise too close to bedtime.

Focusing on your sleep quality and quantity can play an important role in helping you live a happier and healthier life. At The Lifestyle Dietitian, we know what you eat is intertwined with a whole host of life factors like sleep, emotions, social occasions, work, friends, family and more. We take a holistic approach to health and focus on your unique lifestyle to truly support you in achieving your health goals. If you believe you could benefit from more personalised advice, book in with our friendly team of Accredited Practising Dietitians.

HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS:

RECIPES & ARTICLES
The Gut-Endometriosis Connection: How Food Can Help Manage Symptoms
The Gut-Endometriosis Connection: How Food Can Help Manage Symptoms

Gut health plays a powerful role in managing endometriosis symptoms, especially through its impact on oestrogen levels, inflammation and digestion. The good news? It’s about adding in foods, not an extreme or restrictive diet. Here’s what the science says about the gut-endometriosis connection.

The Best Foods to Lower High Blood Pressure Naturally
The Best Foods to Lower High Blood Pressure Naturally

Have you been told to "just cut out salt" to lower your blood pressure, but feel like that is overwhelming and well… restrictive? Or, wish there was more to it than just avoiding salt? You're not alone. But here’s the good news: it is not just about what you take away, it’s also about what you add in. Foods rich in potassium, magnesium, calcium, nitrates and fibre can actively lower blood pressure. Read on to learn how and what foods you can focus on “crowding in”.

15 Expert-Backed Foods to Lower Cholesterol Without Cutting Out Your Favourites
15 Expert-Backed Foods to Lower Cholesterol Without Cutting Out Your Favourites

A lot of advice about reducing cholesterol focuses on what to cut out. But, that approach is demotivating, restrictive and… unsustainable. What if you focused on adding in foods instead? The great news is, consuming more of certain nutrients can lower cholesterol and make a meaningful difference. Let’s break down what those are and our top 15 foods to crowd into your diet.

Are All Fermented Foods Probiotics? Here’s What You Need to Know
Are All Fermented Foods Probiotics? Here’s What You Need to Know

“Fermented foods” are often called “probiotics”, but are they the same thing? Although both words are used interchangeably, turns out, this is a big misconception. Fermented foods are not all probiotics.  Knowing the difference is important because whilst fermented foods and probiotics both contribute to gut health, they do so in different ways. Let’s break down what a true probiotic is, how it differs from fermented foods and what is best for your gut health.

Easy Homemade Christmas Muesli: A Nutritious Gift or Breakfast Idea
Easy Homemade Christmas Muesli: A Nutritious Gift or Breakfast Idea

Wholesome, festive and perfect for celebrating the holiday season, our Christmas Muesli recipe is a wonderfully balanced breakfast (or Christmas gift!) to embrace the holiday spirit. We’ve packed in not just the usual mix of nuts, seeds, rolled oats and warming cinnamon, but also a dash of extra virgin olive oil. This adds a healthy dose of anti-inflammatory and prebiotic goodness for your best health yet.

Are Eggs Safe for High Cholesterol? A Dietitian’s Perspective
Are Eggs Safe for High Cholesterol? A Dietitian’s Perspective

Scrambled, poached, sunny-side up and piled high on sourdough. Eggs are delicious. So, it can be jarring to think you need to give them up if you have high cholesterol. Some advice vilifies eggs, while other research says they’re fine. Cue feeling confused and stressed. Let’s separate the facts about eggs and cholesterol so you can sidestep unnecessary food restrictions and understand how eggs can be enjoyed without impacting your health.

Super Selenium Antioxidant Smoothie
Super Selenium Antioxidant Smoothie

Refreshing, creamy and nutrient-packed. This green smoothie blends spinach, banana, brazil nuts, milk, and chia seeds for a delicious treat. The key ingredient? Brazil nuts! They’re packed with selenium, a mineral that supports thyroid health and reduces inflammation, that’s a big tick for reaching your health goals with PCOS, endometriosis, fatty liver, fertility and insulin resistance.

Guilt-free ways to enjoy treats and sweets with PCOS and insulin resistance
Guilt-free ways to enjoy treats and sweets with PCOS and insulin resistance

Here’s a question we get asked all the time: “How can I enjoy occasional treats without negatively impacting PCOS or insulin levels and feeling guilty?” . While most “experts” agree high sugar treats aren’t “good” for PCOS and insulin resistance, completely avoiding them can turn into a classic restrict-overeat-repeat story. Instead, here are three ways to enjoy treats in a balanced way that still align with your PCOS and insulin resistance goals.

Holiday Eating Tips: Balancing Festive Food and Body Image with Ease
Holiday Eating Tips: Balancing Festive Food and Body Image with Ease

Picture this: the holidays are approaching, there’s festive excitement in the air. You’re looking forward to gatherings, delicious food, and reconnecting with loved ones. But alongside that joy, there’s a familiar worry creeping in - concerns about what you’ll eat, how you’ll look, and how to manage it all. There’s even the urge to go on a strict health reset come January. Sound familiar? You’re not alone. So instead of dreading the festivities, explore these five practical ways to navigate holiday eating with more peace, flexibility, and joy.

3 Practical Steps to Improve Your Body Image and Feel Better
3 Practical Steps to Improve Your Body Image and Feel Better

Ever looked in the mirror or scrolled through your camera roll feeling disheartened and frustrated about what you saw? That’s poor body image rearing its head. When body image struggles seep into daily decisions, it can lead to cycles of restriction, disappointment, and exhaustion. But, improving body image isn’t about flipping a switch to feel endlessly positive all the time. It’s about developing tools to approach your body with compassion and understanding, even on the tough days. Here are our top three first steps to take towards a better body image.

Greek Souvlaki Pita Bowls
Greek Souvlaki Pita Bowls

These Greek Chicken Souvlaki Pita Bowls combine lean protein, fibre, and anti-inflammatory herbs for a wholesome, balanced meal that supports gut health, PCOS, insulin resistance, and heart health. We included a delicious mix of textures — think crisp veggies, juicy marinated chicken, and creamy Greek yogurt-based tzatziki — to show you healthy eating can be delicious. Perfect for meal prep, this Mediterranean-inspired bowl is an easy, nutrient-rich option for anyone looking to improve digestion, reduce inflammation, stabilise blood sugars, lower cholesterol and have sustained energy across the day.

Can Fibre Help Reverse Fatty Liver? A Dietitian’s Insight
Can Fibre Help Reverse Fatty Liver? A Dietitian’s Insight

Dealing with fatty liver can feel overwhelming. There is no medical treatment or pill to cure it. Fortunately, dietary changes like increasing fibre play a powerful role in reversing the condition and reducing inflammation. Here is our expert Dietitian breakdown of how fibre reverses fatty liver and the top three foods to include in your diet.

Reversing Fatty Liver: A Dietitian’s Top 5 Nutrition Tips
Reversing Fatty Liver: A Dietitian’s Top 5 Nutrition Tips

The string of words “you have fatty liver” is one of the most unsettling things to hear in your doctor’s consult room. When it comes to managing fatty liver, many people are told they need to lose weight. But, getting on top of fatty liver is so much more than that. It’s equally, if not more, important to focus on reducing inflammation and adding in liver-supporting nutrients so that your liver functions at its optimum. Here are our top five tips, sans extreme diets and restrictive eating.

Tired of overeating? Stop diet struggles with this nutrition hack.
Tired of overeating? Stop diet struggles with this nutrition hack.

It’s easy to think the best diet hack is to eat more or less of “xyz”. While yes, it’s true, changing what you eat will impact your health... this isn’t the secret. Reducing decision fatigue is. Life is packed with decisions, and come mealtimes, your brain is too tired to figure out what to eat. That’s normal. But the result? You end up ordering takeout or grabbing a quick (and often less nutritious) snack. So, here's what to do instead.

Fancy a new breakfast idea? Here are 3 that take less than 10 minutes
Fancy a new breakfast idea? Here are 3 that take less than 10 minutes

If your mornings are a chaotic scramble, and your go-to breakfast is a piece of toast (which, deep down, you know leaves you hungry by mid-morning), you’re not alone. The reality is, trying to find time to whip up a nourishing breakfast is overwhelming. But, if you’re battling energy crashes, cravings, or a constant snack hunt come 3pm, your breakfast needs a rejig. Stat.

Why Am I Not Losing Weight on My Low Calorie Diet?
Why Am I Not Losing Weight on My Low Calorie Diet?

Choosing the lowest calorie option makes perfect sense if you’re trying to lose weight. Eating low calorie foods feels like you’re in complete control of how much you eat and how much weight you lose. But is that really the case? Well, the research suggests otherwise. Always focusing on calories may leave you less satisfied, feeling more deprived and more likely to overeat later.

Michelle Theodosi