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Wellness Emporium Hero - Naturopaths Gold Coast OUR BLOG THE WELLNESS EMPORIUM BOOK AN APPOINTMENT

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Ever found yourself lying in bed wide awake after Ever found yourself lying in bed wide awake after scrolling on your phone or watching a show? It’s not just your thoughts keeping you up. It might be the screen itself. Devices like phones, tablets, laptops and even bright indoor lighting emit blue light. This kind of light signals your brain that it’s still daytime, delaying the release of melatonin, the hormone that helps you feel sleepy. Less melatonin means it can take longer to fall asleep and your sleep may not feel as deep or refreshing. We get it. Sometimes that scroll or episode feels like the only way to switch off. But when screen time stretches too close to bed, it can throw off your natural sleep rhythm and leave you feeling foggy the next day. Here are some simple tips that can support better rest: ✔️ Limit screen use 1 to 2 hours before bed ✔️ Use night mode on your devices ✔️ Keep lights dim in the evening ✔️ Try blue light blocking glasses ✔️ Create a relaxing wind down routine ✔️ Keep screens out of the bedroom ✔️ Swap your phone for a book, herbal tea or stretching These gentle shifts help your body prepare for sleep naturally. If you’re finding it hard to fall asleep or wake feeling unrefreshed, looking at your evening habits is a good place to start. Looking for extra support with your sleep? Book online today or call us on (07) 5535 2474 to speak with one of our Naturopaths about natural ways to improve your rest. #sleephealth #naturalsleep #naturopathgoldcoast #sleepbetter #bluelightawareness #bedtimeroutine #holistichealth #naturopathiccare #sleepnaturally #screenfreeevening #wellnesstips #healthyhabits #mindbodyhealth #slowsleeproutine
There are a host of things that can constubite to There are a host of things that can constubite to perimenopausal sleep issues, however one that can be overlooked is the role of nocturnal blood glucose levels. During the night (just like during the daytime), your cells will optimally utilise a seamless mix of glucose (from stored glycogen in the liver & muscle) & fats (from adipose stores). In those with glucose dysregulation, there can be hypoglycaemic slumps as this system falters; if this is happening during the night, you may experience a state of abrupt wakening as a stress response is triggered too restore blood glucose levels. If you have changed to a low carb, keto or carnivore style of eating (common in those trying to initiate weight loss), adding some complex carbohydrates with dinner can help with serotonin & melatonin production while a diet focusing on protein & fibre along with general stress management & daily ovement will assist with insulin sensitivity & blood glucose stabilising.
Did you know your dinner plate could be affecting Did you know your dinner plate could be affecting your sleep?, We often think of screens, stress, or caffeine as the main sleep disruptors and they are, but what you eat (and when) plays a major role in how well you sleep, too. Certain foods are naturally calming. They support your body’s production of melatonin, serotonin, or contain magnesium, which all play a role in helping your body unwind. On the flip side, others can keep your system alert or uncomfortable, especially if eaten too close to bedtime. 🌿 Foods that may support better sleep include: • Chamomile or passionflower tea – soothing and supportive for your nervous system • Almonds, walnuts & bananas – rich in magnesium and melatonin • Kiwi & tart cherry juice – contains serotonin and sleep-enhancing antioxidants • Fatty fish – a source of omega-3 and vitamin D • Turkey & oats – contain tryptophan and complex carbs to promote rest 🍷 But be mindful of common sleep disruptors too: • Caffeine (coffee, chocolate, energy drinks) • Alcohol – can fragment sleep, especially later in the night • Sugary or spicy meals • Late dinners – try to eat at least 2–3 hours before bed If sleep has felt difficult, looking at your daily nutrition — not just your night-time habits — can be a powerful place to start. 🌿 Our Naturopaths can support you in understanding how your meals may be influencing your sleep, and guide you toward a routine that works for your body. Book online or contact us to learn more. #SleepAndNutrition #SleepFoods #SleepTips #NaturalSleepSupport #MagnesiumRichFoods #HerbalSupport #NightTimeRoutine #BetterSleepNaturally #HolisticSleep #SleepHygiene
Here’s why: ❌ Caffeine (yes, even in chocolate Here’s why: ❌ Caffeine (yes, even in chocolate!) stimulates your body long after you’ve eaten it. ❌ Blue light from screens tricks your brain into thinking it’s still daytime. ❌ Heavy or late-night eating forces your body to focus on digestion instead of repair. 🌿 How to fix it (from our naturopathic tips): ✓ Swap late-night snacking for lighter dinners, finished before 8pm. ✓ Dim the lights + power down screens 1 hour before bed. ✓ Keep your room cool, dark, and quiet. ✓ Stick to a regular sleep and wake time (no “sleeping in” to catch up). According to our naturopaths, deep sleep is when your body does its most important work — balancing hormones, detoxifying your liver (between 1–3am!), and recharging your brain. ✨ If you’re still struggling despite trying these changes, our team at The Wellness Emporium can help uncover the root causes — from stress and hormones to gut health — and create a personalised plan for better sleep. ✨ Book your consult today and wake up feeling renewed. #SleepHealth #HolisticWellness #TheWellnessEmporium #BetterSleepNaturally
Feeling wired but exhausted? Stress and poor sleep Feeling wired but exhausted? Stress and poor sleep often feed into each other, and it can be hard to tell which came first. When you’re under stress, your body releases hormones like cortisol and adrenaline. This is helpful in the short term, but when it becomes constant, it keeps your nervous system on high alert, even when you’re trying to rest. That’s why you might lie in bed, exhausted, yet unable to switch off your thoughts. Over time, poor sleep increases stress levels, and the cycle continues. The good news? There are gentle ways to break it. 🌿 Start with small habits that calm your body and mind: • Try 10–30 minutes of mindfulness or deep breathing before bed • Get some movement in during the day — even a short walk counts • Avoid caffeine and alcohol too close to bedtime • Limit screen time at night — bright light disrupts your body clock • Create a calm wind-down routine: soft lighting, stretching, herbal tea • Talk it out — connecting with someone can ease mental load You don’t need to do it all#naturopathgoldcoast s consistency, not perfection. Improving sleep and reducing stress takes time, but small, consistent steps can have a big impact. 🌿 If stress is keeping you up at night, our Naturopaths can help you uncover what’s behind it and support you with a plan that fits your life. #SleepAndStress #NaturalSleepSupport #StressReliefTips #WiredAndTired #SleepHygiene #MindfulnessBeforeBed #BetterSleepNaturally #NervousSystemSupport #SleepTips #HolisticHealth #NaturopathGoldCoast
I know how tempting it is to reach for coffee the I know how tempting it is to reach for coffee the second you wake up.... especially when your energy feels low before the day even begins. But if you’re constantly tired in the morning or crashing soon after, your adrenals might be calling out for a little support. As a naturopath, I’ve seen how something as simple as when you have your coffee can make a real difference to your energy, cortisol balance, and nervous system. This isn’t about giving it up - it’s about giving your body time to wake up naturally first. 🤍 Tried waiting before your first coffee? I’d love to hear how it felt. 💚 Naturopath Erika
Morning Habits That Improve Sleep at Night 🌞💤 If your sleep feels patchy, even though you’re doing all the “right” things at night, the real shift might need to start earlier in the day. Good sleep doesn’t begin with switching off the lights. It starts from the moment you wake up. Your body runs on a natural sleep-wake rhythm called the circadian rhythm. This internal clock is shaped by what you do during the day, especially in the morning. And if your mornings are inconsistent, it can throw off your ability to fall asleep or stay asleep later on. Here are a few small, practical morning habits that can support better sleep at night: 🌞 Get morning sunlight. Exposure to bright, natural light early in the day helps regulate your body clock and support energy. Even 10–30 minutes outside can make a difference. 🏃‍♀️ Move your body. Exercise, even light activity like walking or stretching, helps you feel more alert during the day and can make falling asleep easier at night. ⏰ Wake up at the same time. Consistent wake-up times (yes, even on weekends) help your brain recognise when to feel sleepy and when to feel alert. 🍽 Eat your meals on schedule. Irregular mealtimes or eating too close to bed can interfere with sleep. Keep your meals consistent and finish eating at least 2–#naturopathgoldcoast The takeaway? You don’t need to overhaul everything. Start small — choose one change and build from there. A calmer night starts with a more conscious morning. 🌿 Need help building better sleep routines? Our practitioners can help you create a plan that fits your lifestyle. Book online or contact us to get started. #SleepTips #MorningHabits #CircadianRhythm #NaturalSleepSupport #SleepBetterNaturally #HolisticSleep #WiredAndTired #HealthyRoutine #SleepHygiene #BetterSleepStartsToday #NaturopathGoldCoast
You don’t need to overhaul your life to support You don’t need to overhaul your life to support your immune system - just a few grounded shifts in how you eat and care for yourself. In part 2 of this mini-series, we’re talking about simple nutrition and habit changes that go a long way toward helping your body defend, repair, and recharge: 🥦 Prioritise real, colourful food 🍬 Reduce refined sugar and processed carbs 🍷 Reconsider alcohol, smoking - and yes, vaping too Your body is always trying to come back into balance. When you give it what it truly needs, it will show up for you with more energy, clarity, and strength over time. ✨ No extremes. No perfection. Just small, steady choices that support your immune health from the inside out. 👉🏽 Which one of these feels most doable for you right now? Let me know in the comments 💬 📌 Save this for the next time you feel a cold coming on - or better yet, before it even starts 💚 Naturopath Erika #immunetips #fluseason #naturalsupport #naturopathy #thewellnessemporium #HolisticHealth #naturalimmunity #NaturopathGoldCoast #coldandflu #immuneboosters
The Ideal Nighttime Routine for Better Sleep 🌙 The Ideal Nighttime Routine for Better Sleep 🌙 Falling asleep isn’t just about what happens when your head hits the pillow. It’s about how you prepare for it. Many people go to bed feeling tired, but their mind is still switched on, running through to-do lists, conversations, or tomorrow’s stress. You might know what helps (less screen time, a good wind-down, skipping caffeine), but turning those ideas into habits? That’s the hard part. A consistent, calming bedtime routine tells your brain: "It's time to slow down." It helps shift you from alert mode into rest mode, and that’s what sets the stage for quality, uninterrupted sleep. Your routine doesn’t need to be perfect. It just needs to be yours. Here are some gentle ideas: • Turn off electronics and avoid bright lights • Take a warm bath to support melatonin and temperature drops • Try a light snack or non-caffeinated tea if you’re hungry • Read, stretch, breathe, journal — do something slow and quiet • Keep your room cool, dark, and calm — no phones by the bed • Write a short to-do list so you don’t carry tomorrow’s stress into sleep Start with just one or two things. Build slowly. This isn’t about adding pressure — it’s about creating the right environment for your body and mind to rest well. 🌿 You don’t have to sort it all on your own. Reach out — we can help you get your evenings back on track. Our practitioners can help create a plan that fits your lifestyle. Book online or contact us to get started. #SleepTips #BedtimeRoutine #NaturalSleepSupport #SleepHygiene #WiredAndTired #SleepNaturally #CircadianRhythm #HolisticHealth #BetterSleepHabits #EveningRoutine #NaturopathGoldCoast

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  • HOME
  • SERVICES
    • CLINICAL NATUROPATHY
    • PSYCHOLOGY & COUNSELLING
      • ANXIETY
      • DEPRESSION
      • OBSESSIVE-COMPULSIVE DISORDER (OCD)
      • PTSD
      • STRESS
      • INTENSIVE SHORT TERM DYNAMIC PSYCHOTHERAPY
      • DIALECTICAL BEHAVIOURAL THERAPY (DBT)
      • EYE MOVEMENT DESENSITISATION AND REPROCESSING (EMDR)
      • WORKCOVER
    • PERIMENOPAUSE WELLNESS PACKAGE
    • EXECUTIVE WELLNESS PROGRAM
    • FUNCTIONAL TESTING
      • GUT HEALTH TESTING
      • ALLERGIES, INTOLERANCES & SENSITIVITIES
      • HORMONE TESTING
      • VAGINAL MICROBIOME TESTING
    • MEAL PLANS (EBOOKS)
    • WORKPLACE WELLNESS & EVENT SPEAKING
    • HEALTHCARE NETWORKING EVENTS
    • GIFT VOUCHERS
  • FEES & APPOINTMENTS
  • CONDITIONS WE TREAT
  • ABOUT
    • MEET NATUROPATH CHAE
    • MEET NATUROPATH ELISHA
    • MEET NATUROPATH ERIKA
    • MEET PSYCHOLOGIST VIOLETA
    • MEET PSYCHOLOGIST NADINE
    • MEET PSYCHOLOGIST ELEANOR
    • MEET MENTAL HEALTH THERAPIST IAN
    • MEET OUR ADMIN
    • TESTING PACKAGES
    • BLOG
    • JOIN THE TEAM
  • CONTACT
  • BOOK NOW
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