Explore the power of natural therapies for better sleep

Sponsored by Australian Traditional Medicine Society March 28, 2025

Sleep is essential for our overall health and wellbeing, playing a crucial role in cognitive function, emotional balance, and physical health. Stress, busy schedules, and exposure to screens can all impact the quality of our rest and make a good night’s sleep feel impossible.

Poor sleep has been linked to increased stress levels, weakened immunity, and even chronic conditions such as heart disease and diabetes. Understanding the impact of sleep on your health makes it even more important to explore ways to boost your sleep naturally.

Natural medicine practitioners can support you in achieving better sleep that leaves you feeling well rested and ready to tackle the day. Ensure you always seek advice from an accredited practitioner before making any changes to your diet or taking supplements.

How can natural therapies can support good sleep

Herbal remedies

Certain herbs have been used for centuries to promote relaxation and support sleep. Some of the most effective include:

Chamomile: Known for its calming properties, chamomile tea before bedtime can help ease anxiety and encourage restful sleep.
Valerian Root: A natural sedative, valerian root is commonly used to reduce the time it takes to fall asleep.
Passionflower: Often used for reducing stress and anxiety, passionflower can help induce a state of relaxation.

Aromatherapy

Aromatherapy involves using essential oils to promote relaxation and improve sleep. Scents like lavender, bergamot, and sandalwood have been found to lower stress levels and create a soothing sleep environment. Simply diffusing these essential oils in the bedroom or adding a few drops to a pillow can encourage deeper, more restorative sleep.

Acupuncture

Traditional Chinese Medicine (TCM) considers acupuncture an effective method for addressing sleep disturbances. By stimulating specific points in the body, acupuncture can help balance energy flow, reduce stress, and regulate sleep patterns.

Diet and Nutrition

What you eat and drink can significantly impact your sleep quality. Some dietary strategies for better sleep include:

Consuming magnesium-rich foods like nuts, seeds, and leafy greens to relax muscles and calm the nervous system.
Drinking tart cherry juice, which contains melatonin, the hormone responsible for regulating sleep cycles.
Avoiding caffeine and sugar in the evening, as these can interfere with sleep onset and the quality of that sleep.

Natural therapies offer a gentle, effective way to enhance sleep quality and improve overall wellbeing. You can further support the results of natural therapies by making some lifestyle adjustments including creating a sleep routine (going to bed and waking up the same time each day), limiting screen time an hour before sleep, exercising and optimising your sleep environment.

These are simple strategies that can make a big impact on you getting the rest you need to support your busy schedule.

If you’d like further support, seek the advice of an accredited natural medicine practitioner, find one located near you here: https://www.atms.com.au/find-a-practitioner/

In May ATMS is hosting FREE natural medicine-focused events, one of which focuses on sleep, learn more here: https://naturalmedicineweek.com.au/