Relaxation Tools

Strategies to improve sleep and reduce anxiety  

Some of the ways to improve sleep include:

  • Ensure adequate protein and iron intake as deficiencies can contribute to insomnia.

  • Practice activities that support the circadian rhythm

  • Try to go to bed at the same time every night and rise around the same time each morning

  • Dim lights in the evening. Minimise exposure to blue light wavelengths. Consider blue light blockers such as:

    • Bon Charge: glasses and light bulbs

    • Midwest Redlight Therapy: glasses, bulbs and red-light panels.

    • Uvex blue blockers: for glasses

    • Spectra479: clip on filters for glasses

  • Have a hot shower before bed

  • Splash cold water on the face in the mornings

  • Consider online CBT programs, such as ShutEye and Sleepi O

  • Try progressive muscle relaxation techniques, such as body scan or non-sleep deep rest (NSDR).

  • Try Yoga Nidra

  • Practice regular yoga

  • Stretch

  • Consider float tanks, such as City Cave on the Gold Coast

  • Consider Shinrin-yoka (forest bathing) – this has been shown to improve metabolic markers.

A person practicing yoga on a reflective beach during sunset, standing on one leg with hands in prayer position above their head.

There are other factors that influence insulin resistance apart from carbohydrate intake. These include genetics, increased cortisol (secondary to physical/psychological stress), poor-quality sleep, snacking, chronic inflammation, exercise, low muscle mass, pregnancy, menopause and medications. The approach to weight loss and achieving health improvements, therefore, needs to be holistic.  Sleep deprivation can increase insulin resistance and stimulates ghrelin release (resulting in hunger). It can also result in carbohydrate cravings and poor food choices. There is a substantial body of evidence suggesting that sleep deprivation can have other effects on our health, such as impairing immune function, increase our risk of developing chronic diseases, increase pain perception, increase the risk of Alzheimer’s disease.