Quality sleep is the foundation of optimal health, affecting everything from immune function and hormone regulation to memory and emotional well-being. This guide from our sleep retreat program at Lon Retreat provides evidence-based strategies to help you cultivate deeper, more rejuvenating sleep.
Understanding Sleep Hormones & Neurotransmitters: The Science Behind Our Sleep Retreat
Serotonin: Your "happiness neurotransmitter" - produced during daylight hours and converted to melatonin in the evening. About 90% is produced in your gut, highlighting the crucial connection between digestive health and sleep quality.
Melatonin: Your body’s natural sleep hormone is produced when darkness falls. Peaks during the night and declines toward morning as cortisol rises.
GABA (Gamma-Aminobutyric Acid): Your brain's primary "brake pedal" - the main calming neurotransmitter that quiets mental chatter and promotes relaxation. GABA reduces anxiety, slows racing thoughts, and helps your nervous system transition from the alert "fight or flight" state to the calm "rest and digest" mode essential for deep sleep. Low GABA levels are associated with insomnia, anxiety, and restless sleep.
Sleep-Supporting Nutrition
Tryptophan-Rich Foods (building blocks for serotonin)
- Protein sources: Turkey, chicken, fish, eggs, dairy
- Plant-based: Tofu, tempeh, legumes, nuts, seeds
- Whole grains: Oats, quinoa, brown rice
- Fruits: Bananas, cherries, kiwi fruit
Natural Melatonin Sources
- Tart cherries: Richest natural source of melatonin
- Nuts: Pistachios, almonds, walnuts
- Fish: Salmon, sardines, tuna
- Eggs and milk: Especially from pasture-raised/grass-fed sources
Magnesium - The Relaxation Mineral
- Leafy greens: Spinach, kale, Swiss chard
- Nuts and seeds: Pumpkin seeds, almonds, cashews
- Whole grains: Brown rice, quinoa, oats
- Avocados: Rich in magnesium and healthy fats
Zinc – Nuts, Seeds, Seafood.
Optimal Meal Timing
Morning (7-9am): Set your circadian rhythm with protein-rich foods
- Eggs with spinach and avocado
- Greek yogurt with nuts and berries
- Oatmeal with almond butter and banana
Lunch (12-2pm): Balanced meals with complex carbohydrates and lean protein
- Quinoa bowl with grilled fish and vegetables
- Large salad with chickpeas and olive oil dressing
Dinner (6-8pm): Light, easily digestible meals 2-4 hours before bed
- Grilled chicken with sweet potato and steamed vegetables
- Fish with brown rice and asparagus, colourful vegetables
- Small portion of tart cherries or a handful of almonds for dessert
Daily Light Exposure Protocol for a Balanced Circadian Rhythm
Morning Light (7-9am):
- Spend time outdoors for the morning light (sunrise)
- Enjoy natural sunlight daily
- Sets your circadian clock and supports healthy cortisol production
Evening Light Management (2 hours before bed):
- Allow lighting in your home to dim as the outdoor light dims
- Use warm-toned lighting (avoid blue light)
- Spend time outdoors to watch the sunset
Movement for Better Sleep
Daily Movement Benefits:
- Reduces stress hormones like cortisol
- Increases endorphin production
- Supports healthy blood sugar regulation
- Promotes physical tiredness for deeper sleep
Timing can matter:
- Morning/afternoon: Vigorous exercise is ideal – Cardio/ Weights
- Evening: Gentle activities like walking, yoga, or stretching 2-3 hours before bed
Evening Wind-Down Routine
2 Hours Before Bed:
- Finish eating your last meal
- Begin dimming lights throughout your space
- Switch off work-related activities and screens
1 Hour Before Bed - Your Sacred Hour:
- Digital sunset: Put away all electronic devices
- Choose 1-2 relaxation practices:
- Gentle stretching or yoga
- 4-7-8 breathing (inhale 4, hold 7, exhale 8)
- Gratitude journaling or mindset
- Warm bath with Relax or Tranquillity Bath Soaks
- Reading calming material
Progressive Muscle Relaxation (Savasana): Starting from your toes, consciously relax each part of your body: feet → calves → thighs → back → shoulders → arms → neck → face. Allow each area to become completely heavy and relaxed.
Sleep Environment Optimisation
- Temperature: Keep bedroom cool
- Darkness: Use blackout curtains or eye mask if helps
- Sound: Create a quiet space.
- Air Quality: Ensure good ventilation; consider air-purifying plants
- Comfort: Invest in a supportive mattress and pillows
Foods & Substances to Limit
Avoid in the Evening:
- Caffeine: Can remain in the system 6-8 hours (coffee, black tea, chocolate)
- Large meals: Heavy, rich, or spicy foods cause indigestion
- Alcohol: Disrupts sleep quality and REM cycles
- Excessive fluids: Limit intake 2 hours before bed to avoid night wakings
Herbal Support for Sleep
Sleep or Calming Tea (By Love Tea) - 1 hour before bed contains:
- Chamomile: Promotes relaxation and sleepiness
- Passionflower: Increases calming GABA production
- Lemon Balm: Reduces anxiety and promotes sleep
- Lavender: Lowers heart rate and blood pressure
- Valerian Root: Natural sedative (consult a healthcare provider)
Recommended Sleep Support Products
Available at Lon Retreat:
- Sleep Tea or Calming Tea (By Love Tea) - Herbal blend for evening relaxation
- Relax or Tranquillity Bath Soaks (Subtle Energies) - Transform your bath into a sleep sanctuary
- Sleep Prescription Kit (Subtle Energies)
- The Facial Blend (Subtle Energies) – For joy and calmness
- Sleep by Gut Co - Passionflower, California Poppy, Lavender Oil, and magnesium for nervous system calm
- Calm Sleep by Imbibe - Magnesium, Passionflower, and L-Theanine for enhanced sleep quality
A sample 30 min Personal Sleep Ritual
Design a consistent 30-minute evening routine:
- Herbal support: Herbal tea
- Physical relaxation: Warm bath, gentle stretching, or self-massage
- Mental calming: Reading, journaling, or meditation
- Sensory soothing: Aromatherapy or progressive muscle relaxation
- Preparation: Set intentions for restful sleep
Sample 30-Minute Ritual:
- Minutes 1-10: Warm bath with relaxing bath soak
- Minutes 11-15: Gentle stretching or yoga
- Minutes 16-25: Gratitude journaling or reading
- Minutes 26-30: Progressive muscle relaxation in bed
At Lon Retreat - Natural Sleep Support Retreat
During your visit, take advantage of:
- Mineral Pool Bathing: Warm, mineral-rich waters shift your nervous system into rest mode.
- Massage Therapy and Spa Rituals such as Reflect and Immerse or The Slow Down
- Beach Walking: Barefoot walking provides grounding benefits that regulate circadian rhythm
- Nature Connection: Explore our medicinal labyrinth and coastal tracks to reduce cortisol and promote calming neurotransmitters.
When to Seek Professional Support
Consider consulting a healthcare professional if you experience:
- Persistent sleep disturbance
- Loud snoring or breathing interruptions
Your Journey to Better Sleep
Key Principles:
- Be patient - improving sleep quality is a gradual process
- Consistency is more important than perfection
- Quality sleep is not a luxury—it's a necessity for optimal health
By nourishing your body with sleep-supporting foods, creating consistent bedtime rituals, and embracing the healing power of nature, you're investing in every aspect of your health and wellbeing.
This guide provides educational information and should not replace professional medical advice and a full health and nutritional assessment by your GP.
For personalised nutrition and lifestyle recommendations, consider booking a consultation with Marnie the Naturopath (@marniethenaturopath), who can provide individualised support for your unique sleep challenges and health goals.
To book Spa Therapy spa@lonretreat.com.au
To book the Sleep and Rest Package stay@lonretreat.com.au
lonretreat.com.au
The Wellness Team at Lon Retreat & Spa
