HOW TO SLEEP BETTER
Simple Night Rituals Recommended by Naturopath, Zachary Gallagher.
Zach is a naturopath & wholistic nutritionist based in Surry Hills NSW. In his practice he has a special interest in men’s health, stress, insomnia & mood disorders.
As a naturopath one common theme I see in clinic is burnout. In fact up to 70% of Australians report experiencing insomnia & subsequently fatigue. This wired & tired state is unfortunately the new norm in a post covid world for many of us.
One way I like to support my client’s is by helping them make small realistic changes to improve their environment this helps support stress management, manage energy levels & most importantly enhance sleep quality.
Introducing essential oil based fragrances is a simple & effective way to invigorate the senses & optimise wellbeing. CIRCA’s Alchemy scents with benefits range speaks to me as a naturopath, I particularly like the new Energise & Relax collections.
The Energise formula contains a stimulating blend of Eucalyptus, Bergamot, Mint & Clary Sage to clear the mind & wake up the body.
A more perfect PM formula simply couldn’t exist. Relax contains the iconic duo of Lavender & Geranium with notes of Sage to soothe the mind & calm your space at home.
With world sleep day just around the corner it’s no wonder these traditional essential oil formulas combined with modern MoodScentz™ & DreamScentz™ technology & no added nasties spoke to me as a naturopath!
NATUROPATHIC TIPS ON HOW TO ENERGISE & RELAX
Uplift & Energise
Choose your own adventure - you don’t always need to start the day with a 6 am reformer class. Listen to your body and decide what works for you and when. Some days it’s a sunrise rise swim & sauna sesh sometimes it’s a quick walk to get matcha with a friend. Both are valid!
Take space - We only have so much mental energy. Create strong boundaries around prioritising breaks at work where possible. A quick breathing exercise or time in green spaces at lunch are a subtle way to reset. Enhance the practice by applying the CIRCA Alchemy Energise Scent Oil on to specific pulse points to give u a buzz!
Ditch the stimulants – Hanging for that 3pm coffee or sugar hit sound familiar. Try switching out a high caffeine beverage for a calming lower caffeine green tea. If sugar is your weakness try a hot chocolate made with raw cacao or a high protein snack like Greek yogurt with fresh blueberries.
Be an office diva – There is no reason your desk cannot smell & look amazing. Invest in some superior quality stationary, treat yourself to local fresh flowers or utilise the CIRCA Alchemy Energise Diffuser. Watch as the law of attraction brings the vibes (and hopefully a raise).
Unwind & Relax
Eating for sleep – In a perfect world a higher protein lower carbohydrate dinner with no alcohol is best. This will keep you fuller, reduce fluctuations in blood sugar & insulin which can lead to waking up in the night or tossing and turning throughout. A sedating chamomile, passionflower or lemon balm tea is a nice addition to assist falling asleep.
Digital Detox – Reduce exposure to blue light devices (such as LED phones, tablets or downlights) cool toned lighting can inhibit the body’s production of melatonin (our sleep hormone). This disruption can worsen sleep issues and lead to next day fatigue. Try the night shift option on your device to further reduce your blue light exposure.
Sanctuary for sleep – We spend one-third of our day in bed so there is no excuse for a little sleep insurance! Try a silk sleep mask, invest in linen sheets, or try a few sprays of the CIRCA Alchemy Relax Room & Linen Spray & thank me later as you drift off.
Calm the farm – Manage your stress effectively from the time you get home from work. Don’t expect a good night’s sleep after doing a week’s meal prep at 9 pm, a HITT class or watching the latest scary movie right before bed. Try a warm bath with the relaxing Lavender & Geranium candle burning to get you in the zzz zone.
Essential oils like those found in these two formulas have been utilised since ancient Egyptian times to promote wellbeing, in cosmetic use & even religious rituals in the Roman baths. Explore the scents with benefits range from Circa and start your own ritual to uplift you in the daytime & help you unwind at night.
Yours in health,
Zachary Gallagher
BHSc Nat
Naturopath & Wholistic Nutritonist
Outside of work he enjoys boxing, swimming at the beach & eating pancakes at Bill's
