Getting enough quality sleep can be so simple and make such a difference in your overall health and fertility!

This is because the secretion of some hormones increases during sleep this includes growth hormone, prolactin, and luteinizing hormone. Also, whilst we sleep the secretion of other hormones are inhibited specifically cortisol, our stress hormone.

This means by just getting enough quality sleep we can regulate our hormones and completely destress.

What can you do to improve your sleep?

  • We need at least 8 hours of sleep. So, work backwards from the time you need to wake up and make that your bedtime …. Yes! That means every night (not just school nights).
  • Waking up at the same time every day also helps to get your routine down!
  • Turn off the TV/devices at least 1 hour before going to bed. Definitely no TV in the bedroom!
  • Have a wind-down routine that you do every night to get you ready for bed. Shower, brush your teeth, do some light stretching or yin yoga, read a book, and/or guided meditation is great for this time of night. Whatever works for you! Staying consistent is the key!
  • Have a very dark room. No outside light getting in and no lights on in the room. This will help regulate our hormones, specifically our melatonin levels.
  • Allow the mind to become calm. This can be done using many different techniques and you’ll need to find the best one for you. I suggest if you are an overthinker, like me, writing down a list or just your thoughts into a journal of all the things that are going on in your mind. This is a great way to let it go and know that you won’t forget it throughout the night whilst you are sleeping deeply. Meditation is also a great way to calm the mind. Deep and slow breathing with one hand on your heart and one hand on your womb works really well for many of our patients. Have a play around and see what works for you.
  • Hydration, Hydration, Hydration! Drinking enough water during the day, at least 2 L, is very important for our sleep and overall health. By drinking enough throughout the day, we won’t be thirsty just before bed, drink too much water and end up being up half the night having to go to the toilet. This can interrupt our sleep cycles and mean that we end up waking not feeling refreshed and ready to go! So, ensure you have had enough water and stop drinking at least 1 hour before bed.

I invite you to have a little play with all of these suggestions and find what works for you. You’ll be feeling more refreshed and energised as early as tomorrow morning!

Philippa Dunstan

Philippa Dunstan


Philippa is a qualified acupuncturist that is passionate about women’s health and wellness throughout all stages of life. With a keen focus on holistic health, Philippa works closely with her patients to assess their individual needs and compile a comprehensive treatment plan that enables them to achieve their optimal health outcomes. With a special interest in IVF support, natural fertility, and pregnancy care, Philippa is passionate about supporting women and enabling them to step into their power and achieve their dreams.

Spring Acupuncture is an integrative Chinese medicine and acupuncture clinic committed to providing the best outcomes for our patients, and empowering them along their journey to optimal fertility, pregnancy health, IVF success and general wellness. We are located in Springwood, Brisbane, and are conveniently situated right next door to The Fertility Centre, IVF clinic.

We are humbled to be able to assist patients from local suburbs and all over Queensland. Proudly servicing Springwood, Brisbane, South Brisbane, Acacia Ridge, Algester, Annerley, Archerfield, Beenleigh, Burbank, Calamvale, Coopers Plains, Darra, Doolandella, Drewvale, Durack, Dutton Park, Eight Mile Plains, Ellen Grove, Fairfield, Forest Lake, Greenslopes, Heathwood, Holland Park, Holland Park West, Inala, Karawatha, Kuraby, Larapinta, MacGregor, Mackenzie, Mansfield, Moorooka, Mount Gravatt, Mount Gravatt East, Nathan, Pallara, Parkinson, Richlands, Robertson, Rochedale, Rocklea, Runcorn, Salisbury, Seventeen Mile Rocks, Sinnamon Park, Stones Corner, Stretton, Sumner, Sunnybank, Sunnybank Hills, Tarragindi, Tennyson, Upper Mount Gravatt, Wacol, Willawong, Wishart, Yeerongpilly, Yeronga, Bahrs Scrub, Bannockburn, Beenleigh, Belivah, Berrinba, Bethania, Boronia Heights, Browns Plains, Buccan, Carbrook, Cedar Creek, Cedar Grove, Cedar Vale, Chambers Flat, Cornubia, Crestmead, Daisy Hill, Eagleby, Edens Landing, Flagstone, Flinders Lakes, Forestdale, Glenlogan, Greenbank, Heritage Park, Hillcrest, Holmview, Jimboomba, Kagaru, Kairabah, Kingston, Logan Central, Logan Reserve, Logan Village, Loganholme, Loganlea, Lyons, Maclean, Marsden, Meadowbrook, Monarch Glen, Mount Warren Park, Mundoolun, Munruben, New Beith, Park Ridge, Park Ridge South, Priestdale, Regents Park, Riverbend, Rochedale South, Shailer Park, Silverbark Ridge, Slacks Creek, Stockleigh, Tamborine, Tanah Merah, Underwood, Undullah, Veresdale, Veresdale Scrub, Waterford, Waterford West, Windaroo, Wolffdene, Woodhill, Woodridge and Yarrabilba.