Discover information about the power of Australian Native plants to create powerful remedies for sleep, gut health, metabolism, detoxification and more.
What Are Sleep Phases?
Did you know that during sleep, your brain can be more active than when you're awake? Sleep isn’t just about resting, it’s a highly structured process that plays a vital role in energy restoration, cognitive function and emotional balance. Why Sleep Quality Matters The body cycles through four sleep phases roughly 4-6 times per night, with each cycle lasting around 90 minutes. To wake up feeling truly refreshed, you need both the right duration (7-9 hours) and high-quality sleep that allows you to reach the deeper stages. Understanding each phase of sleep can help you optimise your nightly rest and improve overall well-being. The Four Stages of Sleep & How to Support Them Naturally Sleep is divided into two main categories: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. Each stage plays a crucial role in restoring the body and mind. Supporting these phases naturally can help improve sleep quality and overall health. Stage 1: NREM N1 – Light Sleep & Transition This is the lightest stage of sleep, where you drift in and out of sleep as your body begins to relax. Characteristics: Easily awakened, light sleep, transition from wakefulness. Brain Activity: Slower brain waves. Physiology: Heart rate and breathing slow down, muscles begin to relax. How to Support Stage 1 Naturally: Lemon Balm & Passionflower – These calming botanicals help relax the nervous system, making it easier to transition from wakefulness to sleep. Reduce Screen Time – Blue light from devices can interfere with melatonin production. Try reading a book or sipping on a warm, caffeine-free tea before bed. Create a Wind-Down Routine – Drinking a cup of Roogenic’s Native Sleep Tea, meditating, or taking a warm bath can signal the body that it’s time to rest. Learn how to build your ideal bedtime routine our blog article. Stage 2: NREM N2 – Light but Stable Sleep This stage is deeper than N1 but still considered light sleep. Your body temperature drops and your heart rate and breathing continue to slow. Characteristics: Deeper than N1, but still relatively light. Brain Activity: Slower brain waves, with occasional bursts of activity. Physiology: Heart rate and breathing slow further, body temperature decreases. How to Support Stage 2 Naturally: Strawberry Gum Leaf – Rich in antioxidants, this native ingredient supports digestion and provides a subtle, sweet aroma that enhances relaxation. Keep Your Bedroom Cool & Comfortable – A slightly lower room temperature can encourage deeper sleep. Avoid Late-Night Stimulants – Caffeine, alcohol and heavy meals before bed can disrupt the transition into deeper sleep stages. Stage 3: NREM N3 – Deep Sleep & Physical Restoration This is the most restorative stage of sleep, also known as slow-wave sleep (SWS) or delta sleep. Your body repairs and restores itself, supporting muscle growth, immune function and memory consolidation. Characteristics: Deepest sleep stage, difficult to wake up from. Brain Activity: Very slow brain waves (delta waves). Physiology: Growth hormones are released, the body repairs itself and the immune system strengthens. How to Support Stage 3 Naturally: Jilungin – Traditionally used by Indigenous Australians to promote deep, uninterrupted sleep, Jilungin is one of the most powerful natural sleep aids. Lemon Myrtle & Aniseed Myrtle – These ingredients help soothe the body and reduce stress, allowing for a smoother transition into deep sleep. Stick to a Consistent Sleep Schedule – Going to bed and waking up at the same time daily helps regulate the body’s natural sleep rhythms. Reduce Noise & Light Exposure – Blackout curtains and white noise machines can help you maintain deep sleep. Stage 4: REM Sleep – Dreaming & Cognitive Processing REM sleep is when most dreaming occurs. Brain activity increases significantly, similar to wakefulness and this stage plays a key role in emotional regulation, learning and memory formation. Characteristics: Brain activity spikes, vivid dreams occur. Brain Activity: Rapid and irregular brain waves. Physiology: Heart rate and breathing become irregular, muscles are temporarily paralysed. How to Support REM Sleep Naturally: Strawberry Gum Leaf – Helps relaxation and enhances the transition into REM sleep. Engage in Mindfulness Practices – Meditation, deep breathing, or journaling before bed can help process emotions and improve REM sleep quality. Maintain a Balanced Diet – Eating nutrient-rich foods supports brain function and cognitive recovery during REM sleep. Prioritise Sleep for a Healthier You Sleep is truly the elixir of life, impacting everything from energy levels to mental clarity. By understanding the different sleep phases and how they work, you can make small adjustments to improve sleep quality naturally. Incorporating native sleep-supporting ingredients, following a consistent routine and creating an optimal sleep environment can make a world of difference. Looking for a natural way to enhance your sleep? Explore our Sleep Support Collection and experience the benefits of Australia’s most soothing native botanicals. By prioritising high-quality sleep, you’re not just improving your nights, you’re setting yourself up for brighter and more energised days.
Read moreWhat Are Sleep Phases?
Did you know that during sleep, your brain can be more active than when you're awake? Sleep isn’t just about resting, it’s a highly structured process that plays a vital role in energy restoration, cognitive function and emotional balance. Why Sleep Quality Matters The body cycles through four sleep phases roughly 4-6 times per night, with each cycle lasting around 90 minutes. To wake up feeling truly refreshed, you need both the right duration (7-9 hours) and high-quality sleep that allows you to reach the deeper stages. Understanding each phase of sleep can help you optimise your nightly rest and improve overall well-being. The Four Stages of Sleep & How to Support Them Naturally Sleep is divided into two main categories: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. Each stage plays a crucial role in restoring the body and mind. Supporting these phases naturally can help improve sleep quality and overall health. Stage 1: NREM N1 – Light Sleep & Transition This is the lightest stage of sleep, where you drift in and out of sleep as your body begins to relax. Characteristics: Easily awakened, light sleep, transition from wakefulness. Brain Activity: Slower brain waves. Physiology: Heart rate and breathing slow down, muscles begin to relax. How to Support Stage 1 Naturally: Lemon Balm & Passionflower – These calming botanicals help relax the nervous system, making it easier to transition from wakefulness to sleep. Reduce Screen Time – Blue light from devices can interfere with melatonin production. Try reading a book or sipping on a warm, caffeine-free tea before bed. Create a Wind-Down Routine – Drinking a cup of Roogenic’s Native Sleep Tea, meditating, or taking a warm bath can signal the body that it’s time to rest. Learn how to build your ideal bedtime routine our blog article. Stage 2: NREM N2 – Light but Stable Sleep This stage is deeper than N1 but still considered light sleep. Your body temperature drops and your heart rate and breathing continue to slow. Characteristics: Deeper than N1, but still relatively light. Brain Activity: Slower brain waves, with occasional bursts of activity. Physiology: Heart rate and breathing slow further, body temperature decreases. How to Support Stage 2 Naturally: Strawberry Gum Leaf – Rich in antioxidants, this native ingredient supports digestion and provides a subtle, sweet aroma that enhances relaxation. Keep Your Bedroom Cool & Comfortable – A slightly lower room temperature can encourage deeper sleep. Avoid Late-Night Stimulants – Caffeine, alcohol and heavy meals before bed can disrupt the transition into deeper sleep stages. Stage 3: NREM N3 – Deep Sleep & Physical Restoration This is the most restorative stage of sleep, also known as slow-wave sleep (SWS) or delta sleep. Your body repairs and restores itself, supporting muscle growth, immune function and memory consolidation. Characteristics: Deepest sleep stage, difficult to wake up from. Brain Activity: Very slow brain waves (delta waves). Physiology: Growth hormones are released, the body repairs itself and the immune system strengthens. How to Support Stage 3 Naturally: Jilungin – Traditionally used by Indigenous Australians to promote deep, uninterrupted sleep, Jilungin is one of the most powerful natural sleep aids. Lemon Myrtle & Aniseed Myrtle – These ingredients help soothe the body and reduce stress, allowing for a smoother transition into deep sleep. Stick to a Consistent Sleep Schedule – Going to bed and waking up at the same time daily helps regulate the body’s natural sleep rhythms. Reduce Noise & Light Exposure – Blackout curtains and white noise machines can help you maintain deep sleep. Stage 4: REM Sleep – Dreaming & Cognitive Processing REM sleep is when most dreaming occurs. Brain activity increases significantly, similar to wakefulness and this stage plays a key role in emotional regulation, learning and memory formation. Characteristics: Brain activity spikes, vivid dreams occur. Brain Activity: Rapid and irregular brain waves. Physiology: Heart rate and breathing become irregular, muscles are temporarily paralysed. How to Support REM Sleep Naturally: Strawberry Gum Leaf – Helps relaxation and enhances the transition into REM sleep. Engage in Mindfulness Practices – Meditation, deep breathing, or journaling before bed can help process emotions and improve REM sleep quality. Maintain a Balanced Diet – Eating nutrient-rich foods supports brain function and cognitive recovery during REM sleep. Prioritise Sleep for a Healthier You Sleep is truly the elixir of life, impacting everything from energy levels to mental clarity. By understanding the different sleep phases and how they work, you can make small adjustments to improve sleep quality naturally. Incorporating native sleep-supporting ingredients, following a consistent routine and creating an optimal sleep environment can make a world of difference. Looking for a natural way to enhance your sleep? Explore our Sleep Support Collection and experience the benefits of Australia’s most soothing native botanicals. By prioritising high-quality sleep, you’re not just improving your nights, you’re setting yourself up for brighter and more energised days.
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Why Establishing a Bedtime Routine is Essential...
Our bodies thrive on routine especially when it comes to sleep. A consistent bedtime routine signals to your brain that it’s time to wind down, making it easier to relax and fall asleep. This routine involves following the same set of activities 30–60 minutes before bed in the same order each night. Build Your Own Evening Routine for Better Sleep To help you create a routine that works for you, our naturopaths have shared their top recommendations below. These aren’t strict rules but rather simple, effective habits to lay the foundation for restful, rejuvenating sleep. 1. Set a Consistent Bedtime to Regulate Your Sleep-Wake Cycle Consistency is key. Going to bed at the same time each night helps regulate your internal clock, making it easier to fall asleep naturally and wake up feeling refreshed. The more predictable your bedtime, the smoother your sleep cycle will be, ultimately enhancing the quality of your rest. 2. Minimise Blue Light Exposure Before Bedtime Limiting screen time before bed is essential for good sleep hygiene. The blue light emitted by electronics can interfere with melatonin production, the hormone responsible for making us feel sleepy. To improve your chances of falling asleep, aim to put your phone, laptop, or television away at least one hour before bed. If using your device is unavoidable, consider activating a red-light filter to reduce melatonin disruption. 3. Enjoy a Light Snack & Relaxing Herbal Tea to Promote Sleep While large meals close to bedtime can disrupt sleep, a light snack—like yoghurt or fruit—can help keep blood sugar levels stable throughout the night, preventing unwanted wake-ups. Pair this with a warm cup of Sleep tea, such as Native Sleep Tea or Native Relaxation Tea, to naturally ease you into a restful slumber. Benefits of Jilungin Jilungin, an Indigenous Australian plant, has been used for centuries for its calming properties. It contains compounds that help relax the nervous system, promoting high-quality sleep without the use of sedatives. Learn more about Jilungin here. 4. Incorporate Relaxation Techniques: Stretching, Deep Breathing, and Progressive Muscle Relaxation Engage in relaxing activities before bed to calm both your mind and body. Simple techniques such as deep breathing, meditation, or progressive muscle relaxation (PMR) can reduce tension and set the stage for restful sleep. Studies suggest that regular yoga practice not only improves flexibility but also contributes to better sleep. Try gentle stretches or a calming self-massage to release any built-up tension and prevent nighttime cramping. 5. Optimise Your Sleep Environment for Maximum Comfort Your bedroom should be your sleep sanctuary. Creating the ideal sleep environment can significantly impact your ability to rest. Maintain a Cool Temperature: Keep your room temperature between 18–20°C to ensure optimal comfort while you sleep. Eliminate Noise and Light: Blackout curtains, eliminating noisy electronics, or using a white noise machine can block out distractions and enhance your sleep quality. Keep Your Space Tidy: A clutter-free environment encourages relaxation and reduces stress, allowing your mind to rest more easily. Introduce Calming Scents: Essential oils such as lavender, chamomile, and sandalwood can promote relaxation when diffused in your room, helping you unwind and fall asleep faster. By incorporating these mindful adjustments into your evening routine, you can create a calm, soothing environment that naturally supports restful sleep. For the best sleep naturally, explore our Sleep Range, featuring specially crafted blends designed to help you unwind, relax, and drift into deep, restorative sleep. Explore our Sleep Range
Read moreWhy Establishing a Bedtime Routine is Essential...
Our bodies thrive on routine especially when it comes to sleep. A consistent bedtime routine signals to your brain that it’s time to wind down, making it easier to relax and fall asleep. This routine involves following the same set of activities 30–60 minutes before bed in the same order each night. Build Your Own Evening Routine for Better Sleep To help you create a routine that works for you, our naturopaths have shared their top recommendations below. These aren’t strict rules but rather simple, effective habits to lay the foundation for restful, rejuvenating sleep. 1. Set a Consistent Bedtime to Regulate Your Sleep-Wake Cycle Consistency is key. Going to bed at the same time each night helps regulate your internal clock, making it easier to fall asleep naturally and wake up feeling refreshed. The more predictable your bedtime, the smoother your sleep cycle will be, ultimately enhancing the quality of your rest. 2. Minimise Blue Light Exposure Before Bedtime Limiting screen time before bed is essential for good sleep hygiene. The blue light emitted by electronics can interfere with melatonin production, the hormone responsible for making us feel sleepy. To improve your chances of falling asleep, aim to put your phone, laptop, or television away at least one hour before bed. If using your device is unavoidable, consider activating a red-light filter to reduce melatonin disruption. 3. Enjoy a Light Snack & Relaxing Herbal Tea to Promote Sleep While large meals close to bedtime can disrupt sleep, a light snack—like yoghurt or fruit—can help keep blood sugar levels stable throughout the night, preventing unwanted wake-ups. Pair this with a warm cup of Sleep tea, such as Native Sleep Tea or Native Relaxation Tea, to naturally ease you into a restful slumber. Benefits of Jilungin Jilungin, an Indigenous Australian plant, has been used for centuries for its calming properties. It contains compounds that help relax the nervous system, promoting high-quality sleep without the use of sedatives. Learn more about Jilungin here. 4. Incorporate Relaxation Techniques: Stretching, Deep Breathing, and Progressive Muscle Relaxation Engage in relaxing activities before bed to calm both your mind and body. Simple techniques such as deep breathing, meditation, or progressive muscle relaxation (PMR) can reduce tension and set the stage for restful sleep. Studies suggest that regular yoga practice not only improves flexibility but also contributes to better sleep. Try gentle stretches or a calming self-massage to release any built-up tension and prevent nighttime cramping. 5. Optimise Your Sleep Environment for Maximum Comfort Your bedroom should be your sleep sanctuary. Creating the ideal sleep environment can significantly impact your ability to rest. Maintain a Cool Temperature: Keep your room temperature between 18–20°C to ensure optimal comfort while you sleep. Eliminate Noise and Light: Blackout curtains, eliminating noisy electronics, or using a white noise machine can block out distractions and enhance your sleep quality. Keep Your Space Tidy: A clutter-free environment encourages relaxation and reduces stress, allowing your mind to rest more easily. Introduce Calming Scents: Essential oils such as lavender, chamomile, and sandalwood can promote relaxation when diffused in your room, helping you unwind and fall asleep faster. By incorporating these mindful adjustments into your evening routine, you can create a calm, soothing environment that naturally supports restful sleep. For the best sleep naturally, explore our Sleep Range, featuring specially crafted blends designed to help you unwind, relax, and drift into deep, restorative sleep. Explore our Sleep Range
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NEW: Daily Superfood Powders
A new way to be well has arrived. Our daily Superfood Powders have been designed by naturopaths to improve gut health, sleep, skin elasticity and inflammation.Each blend contains the highest quality wild-harvested or organic bushfoods which work in synergy with prebiotics, probiotics and non-native ingredients to help support health outcomes. Want the inside scoop? Meet our new daily & nightly superfood powders: DEEP SLEEP A synergistic, multi-action blend designed to soothe the mind and support a restful and restorative sleep. It contains herbs, nutrients, amino acids and prebiotics with the star ingredient Jilungin to help you drift off into a deep restorative sleep and wake feeling refreshed. Jilungin is used traditionally for deep restful sleep. Herb including passionflower, lemon balm have calming and sedative properties Nutrients including vitamin B6 and magnesium to help with melatonin levels which assists with regulating sleep. Prebiotics including sprouted fermented greens, inulin and green banana resistant starch promote and encourage a healthy and diverse gut microbiome. Amino acids L-theanine and glycine to promote sleep. How to Use: Stir 6g (1 scoop) into 200ml of water, 30 mins before bed. GUT RESTORE A synergistic, multi-action blend containing antioxidant rich native bush foods lemon myrtle, Kakadu plum and finger lime plus, Slippery elm, aloe vera, and marshmallow to soothe and protect the gut lining. L-glutamine and zinc-carnosine to support integrity of the gut lining. SB probiotic and prebiotics to encourage healthy balance in the gut microbiome. Curcumin, maritime pine bark, chamomile and pomegranate for antioxidant, anti-inflammatory and antimicrobial properties. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day. INFLAMMATION A synergistic, multi-action blend that combines antioxidant rich native bush foods Davidson's plum, Quandong and Pepperberries with Fortigel bioactive collagen peptides to promote connective tissue repair and maintenance. It also features anti-inflammatory herbs; Turmeric, Maritime pine bark and Boswellia. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day. COLLAGEN+A synergistic, multi-action blend that contains antioxidant rich native bush foods including Davidson's plum with Verisol F collagen peptides, silica and vitamin C rich Kakadu plum to support collagen production. It also features LactoSpore® (Bacillus coagulans) to support gut and skin health. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day.
Read moreNEW: Daily Superfood Powders
A new way to be well has arrived. Our daily Superfood Powders have been designed by naturopaths to improve gut health, sleep, skin elasticity and inflammation.Each blend contains the highest quality wild-harvested or organic bushfoods which work in synergy with prebiotics, probiotics and non-native ingredients to help support health outcomes. Want the inside scoop? Meet our new daily & nightly superfood powders: DEEP SLEEP A synergistic, multi-action blend designed to soothe the mind and support a restful and restorative sleep. It contains herbs, nutrients, amino acids and prebiotics with the star ingredient Jilungin to help you drift off into a deep restorative sleep and wake feeling refreshed. Jilungin is used traditionally for deep restful sleep. Herb including passionflower, lemon balm have calming and sedative properties Nutrients including vitamin B6 and magnesium to help with melatonin levels which assists with regulating sleep. Prebiotics including sprouted fermented greens, inulin and green banana resistant starch promote and encourage a healthy and diverse gut microbiome. Amino acids L-theanine and glycine to promote sleep. How to Use: Stir 6g (1 scoop) into 200ml of water, 30 mins before bed. GUT RESTORE A synergistic, multi-action blend containing antioxidant rich native bush foods lemon myrtle, Kakadu plum and finger lime plus, Slippery elm, aloe vera, and marshmallow to soothe and protect the gut lining. L-glutamine and zinc-carnosine to support integrity of the gut lining. SB probiotic and prebiotics to encourage healthy balance in the gut microbiome. Curcumin, maritime pine bark, chamomile and pomegranate for antioxidant, anti-inflammatory and antimicrobial properties. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day. INFLAMMATION A synergistic, multi-action blend that combines antioxidant rich native bush foods Davidson's plum, Quandong and Pepperberries with Fortigel bioactive collagen peptides to promote connective tissue repair and maintenance. It also features anti-inflammatory herbs; Turmeric, Maritime pine bark and Boswellia. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day. COLLAGEN+A synergistic, multi-action blend that contains antioxidant rich native bush foods including Davidson's plum with Verisol F collagen peptides, silica and vitamin C rich Kakadu plum to support collagen production. It also features LactoSpore® (Bacillus coagulans) to support gut and skin health. How to use: Shake or stir 6g (1 scoop) into 200ml of water, chilled tea, smoothie or juice once a day.
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Interview With: Olivia Arezzolo, Sleep Specialist
What makes you so passionate about helping people to improve their sleep quality? I have struggled with mental health basically all my life - anorexia, anxiety and depression. I know how it feels to be helpless and have no solutions. So - when I started to overcome my issues when I was 17 (note - this was a temporary recovery, I later relapsed), I knew I had to help others overcome their issues too. Alas, I studied a range of degrees in the wellness space - a Bachelor of Social Science (Psychology), Certificate of Sleep Psychology, A diploma of Health Science (Nutritional Medicine) and a Cert 3+4 in Fitness. I figured I could help people feel their best with these degrees - however I didn’t know exactly how. However, when I started coaching, my first sleep clients had incredible results in next to no time. When I mentioned this to others, every person I met wanted me to help them with their sleep too. I realised that if I, like them, had a sleep problem, there was no one in the mainstream media who was a guide, a leader for their healing - naturally, without pharmaceuticals. Thus, I saw a need, I knew I had the skills to help, and specialised my work in the area. That was 2018, and since then, I’ve been on Forbes, been on national TV shows such as Sunrise, The Today Show and Studio 10, have done global campaigns with leading brands such as Sealy Posturepedic, Ikea and Samsung, and written a book - Bear, Lion, Wolf - which is now published in 11 countries. I’m happy to say that my intention to help others feel their best, and overcome their issues, is happening each and every day! Is there a relationship between stress and sleep? Yes, definitely. Lack of sleep can increase our stress hormone cortisol by 37% after just one night of insufficient sleep, which makes us feel anxious, wired and unable to switch off. However, when we are stressed, due to hyperactivity of our nervous system, we have increased levels of adrenaline, so it’s difficult to switch off - so it’s a vicious cycle. What effect does poor sleep have on other areas of our life? Mentally, when we lack sleep our brains do not cleanse properly - there is a lack of beta-amyloid detoxification, leaving us unable to think straight, concentrate or focus. This would cause incredible frustration and emotional anguish, considering it’s in addition to the fatigue and stress caused by lack of sleep as well. Physically, it compromises the production of Human Growth Hormone (hGh), which is responsible for cellular repair and recovery, which is why we feel so wiped out after a lack of sleep. Perspecitvely, 70% is produced in slow wave sleep, so if we don’t have enough deep sleep, we don’t produce this hormone as we need to, and thus, we feel exhausted. Do you have any recommendations for practicing better sleep hygiene? My number one strategy is to practice my signature bedtime routine, which includes: Block out blue light a minimum 2 hours before bed. In the presence of blue light, our sleepiness hormone melatonin is suppressed - making it harder to fall and stay asleep. Perspectively, a 2020 study found those wearing blue light blocking glasses were able to fall asleep 79% faster, compared to a group wearing placebo (fake) glasses. I have recommended blue light glasses in my sleep shop. Take lavender capsules. A 2010 study published in academic journal Phytomedicine noted that lavender oil capsules could improve sleep quality by 45%, and reduce anxiety by 59% - ideal for those who can’t switch off in the evening. Disconnect from tech. A 2012 study found that being on your phone in the last hour before bed increases the likelihood that you’ll take over an hour to fall asleep by 48%. Make it easy for yourself by having an alarm that reminds you to disconnect, and label this alarm ‘sleep better’. Take a shower - by emerging from a steamy shower to a cooler bathroom; your core body temperature drops and sleepiness hormone melatonin is produced - as noted by a 2019 study lead by The University of Texas at Austin. Ideally, this is one hour before bed too. Take a magnesium based sleep supplement. A 2017 paper by The University of Leeds highlighted magnesium could reduce anxiety by 31% - which can otherwise contribute to restless, light sleep. Read. A 2009 study by the University of Sussex found this can reduce stress by 68%, with the effects starting in just six minutes. My book recommendation has to be my own - Bear, Lion, or Wolf (naturally!). Wear an eye mask: Remember - blocking out light is the number one way to improve your sleep, and that includes through the evening. Which Roogenic products do you recommend to support sleep? I love Native Sleep! The inclusion of lemon myrtle is my favourite - not only for taste, but also because it provides magnesium, one of our main nutrients to promote bodily relaxation. Shop Native Sleep Shop Native Relaxation Shop Sleep Bundle Visit Olivia's website for more information on how to get the best sleep!
Read moreInterview With: Olivia Arezzolo, Sleep Specialist
What makes you so passionate about helping people to improve their sleep quality? I have struggled with mental health basically all my life - anorexia, anxiety and depression. I know how it feels to be helpless and have no solutions. So - when I started to overcome my issues when I was 17 (note - this was a temporary recovery, I later relapsed), I knew I had to help others overcome their issues too. Alas, I studied a range of degrees in the wellness space - a Bachelor of Social Science (Psychology), Certificate of Sleep Psychology, A diploma of Health Science (Nutritional Medicine) and a Cert 3+4 in Fitness. I figured I could help people feel their best with these degrees - however I didn’t know exactly how. However, when I started coaching, my first sleep clients had incredible results in next to no time. When I mentioned this to others, every person I met wanted me to help them with their sleep too. I realised that if I, like them, had a sleep problem, there was no one in the mainstream media who was a guide, a leader for their healing - naturally, without pharmaceuticals. Thus, I saw a need, I knew I had the skills to help, and specialised my work in the area. That was 2018, and since then, I’ve been on Forbes, been on national TV shows such as Sunrise, The Today Show and Studio 10, have done global campaigns with leading brands such as Sealy Posturepedic, Ikea and Samsung, and written a book - Bear, Lion, Wolf - which is now published in 11 countries. I’m happy to say that my intention to help others feel their best, and overcome their issues, is happening each and every day! Is there a relationship between stress and sleep? Yes, definitely. Lack of sleep can increase our stress hormone cortisol by 37% after just one night of insufficient sleep, which makes us feel anxious, wired and unable to switch off. However, when we are stressed, due to hyperactivity of our nervous system, we have increased levels of adrenaline, so it’s difficult to switch off - so it’s a vicious cycle. What effect does poor sleep have on other areas of our life? Mentally, when we lack sleep our brains do not cleanse properly - there is a lack of beta-amyloid detoxification, leaving us unable to think straight, concentrate or focus. This would cause incredible frustration and emotional anguish, considering it’s in addition to the fatigue and stress caused by lack of sleep as well. Physically, it compromises the production of Human Growth Hormone (hGh), which is responsible for cellular repair and recovery, which is why we feel so wiped out after a lack of sleep. Perspecitvely, 70% is produced in slow wave sleep, so if we don’t have enough deep sleep, we don’t produce this hormone as we need to, and thus, we feel exhausted. Do you have any recommendations for practicing better sleep hygiene? My number one strategy is to practice my signature bedtime routine, which includes: Block out blue light a minimum 2 hours before bed. In the presence of blue light, our sleepiness hormone melatonin is suppressed - making it harder to fall and stay asleep. Perspectively, a 2020 study found those wearing blue light blocking glasses were able to fall asleep 79% faster, compared to a group wearing placebo (fake) glasses. I have recommended blue light glasses in my sleep shop. Take lavender capsules. A 2010 study published in academic journal Phytomedicine noted that lavender oil capsules could improve sleep quality by 45%, and reduce anxiety by 59% - ideal for those who can’t switch off in the evening. Disconnect from tech. A 2012 study found that being on your phone in the last hour before bed increases the likelihood that you’ll take over an hour to fall asleep by 48%. Make it easy for yourself by having an alarm that reminds you to disconnect, and label this alarm ‘sleep better’. Take a shower - by emerging from a steamy shower to a cooler bathroom; your core body temperature drops and sleepiness hormone melatonin is produced - as noted by a 2019 study lead by The University of Texas at Austin. Ideally, this is one hour before bed too. Take a magnesium based sleep supplement. A 2017 paper by The University of Leeds highlighted magnesium could reduce anxiety by 31% - which can otherwise contribute to restless, light sleep. Read. A 2009 study by the University of Sussex found this can reduce stress by 68%, with the effects starting in just six minutes. My book recommendation has to be my own - Bear, Lion, or Wolf (naturally!). Wear an eye mask: Remember - blocking out light is the number one way to improve your sleep, and that includes through the evening. Which Roogenic products do you recommend to support sleep? I love Native Sleep! The inclusion of lemon myrtle is my favourite - not only for taste, but also because it provides magnesium, one of our main nutrients to promote bodily relaxation. Shop Native Sleep Shop Native Relaxation Shop Sleep Bundle Visit Olivia's website for more information on how to get the best sleep!
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How to Incorporate Herbal Tea in Your Daily Rou...
Tea offers a variety of potential health benefits and can be a great way to enhance your daily wellness routine. Aside from avoiding caffeinated tea too close to bedtime, our tea blends are meant to be enjoyed at any time of day. However, you can get the most out of our wellness teas by sipping them at certain times of the day. Read on to learn the best ways to incorporate herbal tea into your wellness routine, designed to help support your health naturally and enjoy this relaxing form of self-care. Morning Tea Ritual Enjoying a cup of tea in the morning is a great way to wake up, clear your mind, get a boost of natural energy, and get ready for the day ahead. Caffeinated tea can be a healthy alternative to coffee, as it provides a boost of clean energy without the jitters or the dreaded crash. One of our favourite ways to start the day and stay energised is with a cup of our naturally caffeinated energy teas. Our Revive Tea features naturally occurring caffeine from green tea to promote focus and sustainable energy without the crash. Awaken Chai Tea is a delicious way to naturally fuel your body for the day ahead with the energising power of black tea For the best morning tea routine, try to enjoy your cup of tea before you look at your to-do list or work schedule. Simply take a few moments to yourself and enjoy the beauty of a fresh day and the stillness of the morning. Setting aside this time first thing in the morning is a great way to establish a daily wellness routine and devote a few minutes to self-care. Post-Workout Recovery Tea Exercise is crucial to overall well-being and provides a variety of benefits, including a natural mood boost, better circulation, metabolism support, and a natural energy boost. To stay fuelled and hydrated after an intense gym session, it may be helpful to add tea to your post-workout routine. The right tea after a workout can help fend off inflammation, increase hydration, and increase blood flow to the muscles to support recovery. For the best post-workout tea, we highly recommend our: Anti-Inflammation Tea — Soothe your body after a tough workout with this naturopathically accredited brew combining the natural pain relief support of Native Lemongrass and anti-inflammatory benefits of turmeric, along with Lemon Myrtle, Pepperberries to support higher absorption of curcumin (the main active ingredient in turmeric) Native Relief Tea — A delightful floral blend designed with native plants that have been known to reduce aches, improve overall well-being, and support muscle recovery Afternoon Tea for a Natural Energy Boost Many of us experience an afternoon slump due to the body’s natural circadian rhythms. Dehydration, poor diet, and a bad night of sleep can make you feel even more fatigued during 1pm and 3pm. Think you need caffeine in the afternoon to wake up? Fortunately, you can fight off afternoon fatigue naturally by sipping a flavourful tea to awaken and stimulate your senses. If you need a natural energy boost in the afternoon, we highly recommend our: Women’s Vitality Blend — A powerful combination of adaptogens to help ease stress and promote a balanced mood, along with antioxidants from Davidson Plum and Lemon Myrtle to help balance the body, so you can maintain motivation and finish your day strong Native Strawberry Tea — Our popular blend featuring a distinctive, bold flavour to awaken your senses, promote hydration, and keep you ready to tackle the rest of the day Native Happiness Tea — A punchy, mango-flavoured blend of powerful native Australian ingredients to delight and revive your senses Evening Tea to Help You Sleep Sipping a cup of herbal tea is arguably one of the best and healthiest ways to wind down after a tough day. A soothing cup of caffeine-free tea is a great way to signal to your body that it is time to start calming down and preparing to rest. For the best tea for sleep, we highly recommend our: Native Relaxation Tea — A calming sleep tea made with 5 Australian bush plants traditionally used to promote sleep, ease an overactive mind, relax the body, and improve overall well-being, including the power of the ancient herb, Jilungin Native Sleep Tea — Australia's best sleep tea made with a natural strawberry flavour and the power of 5 Australian bush plants traditionally used to ease an overactive mind, relax the body and promote deep, restful sleep All Day Hydration Our bodies are around 60% water, making it important to stay adequately hydrated. Some benefits of drinking enough water include: Aiding in digestion Promoting regularity Removing waste from the body Flushing bacteria from the bladder Carrying oxygen and nutrients to cells Supporting healthy blood pressure. Cushioning the joints Regulating body temperature Protecting tissues and organs Maintaining electrolyte balance Drinking tea can be counted toward your daily water intake, making it easier to reach your recommended water intake. We recommend sipping your favourite herbal tea throughout the day as a delicious way to contribute to your water intake. Any of our caffeine-free wellness teas provide an excellent way to boost your water intake. Our medicinal teas feature potent healing properties of native plants such as Desert Lime, Finger Lime, Lemon Myrtle, Aniseed Myrtle, Strawberry Gum Leaf, Cinnamon Myrtle, Quandong and more to support your water intake and overall well-being. All Day Support for a Healthier Gut The right herbal tea ingredients may help support a healthier gut and improve digestion, both key factors in overall health and well-being. We recommend sipping the following wellness teas throughout the day to help naturally support a healthier gut: Metabolism Tea — A gut-friendly tonic made with 3 Native Plants that have been Naturopathically accredited and shown to enhance metabolism Detox Tea — Support the body’s natural cleansing abilities with Australia's best detox tea, a refreshing blend made with ingredients that gently support gut health and promote the body’s detoxification process Want More Personalised Tea Recommendations? We have studied the benefits of native Australian bushfoods extensively, and it is our passion to share these benefits with our customers through our award-winning wellness teas, Australian bushfoods, and range of wellness products. We use only the highest quality, locally sourced ingredients, and we look forward to helping you experience the healing power of mother nature through our naturopathically accredited wellness teas and Australian bushfoods. If you have questions about any of our medicinal teas, Australian bushfoods, or wellness products, please contact us. We’d love to answer any of your questions or offer personalised product recommendations to help you feel your best — naturally.
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Tea offers a variety of potential health benefits and can be a great way to enhance your daily wellness routine. Aside from avoiding caffeinated tea too close to bedtime, our tea blends are meant to be enjoyed at any time of day. However, you can get the most out of our wellness teas by sipping them at certain times of the day. Read on to learn the best ways to incorporate herbal tea into your wellness routine, designed to help support your health naturally and enjoy this relaxing form of self-care. Morning Tea Ritual Enjoying a cup of tea in the morning is a great way to wake up, clear your mind, get a boost of natural energy, and get ready for the day ahead. Caffeinated tea can be a healthy alternative to coffee, as it provides a boost of clean energy without the jitters or the dreaded crash. One of our favourite ways to start the day and stay energised is with a cup of our naturally caffeinated energy teas. Our Revive Tea features naturally occurring caffeine from green tea to promote focus and sustainable energy without the crash. Awaken Chai Tea is a delicious way to naturally fuel your body for the day ahead with the energising power of black tea For the best morning tea routine, try to enjoy your cup of tea before you look at your to-do list or work schedule. Simply take a few moments to yourself and enjoy the beauty of a fresh day and the stillness of the morning. Setting aside this time first thing in the morning is a great way to establish a daily wellness routine and devote a few minutes to self-care. Post-Workout Recovery Tea Exercise is crucial to overall well-being and provides a variety of benefits, including a natural mood boost, better circulation, metabolism support, and a natural energy boost. To stay fuelled and hydrated after an intense gym session, it may be helpful to add tea to your post-workout routine. The right tea after a workout can help fend off inflammation, increase hydration, and increase blood flow to the muscles to support recovery. For the best post-workout tea, we highly recommend our: Anti-Inflammation Tea — Soothe your body after a tough workout with this naturopathically accredited brew combining the natural pain relief support of Native Lemongrass and anti-inflammatory benefits of turmeric, along with Lemon Myrtle, Pepperberries to support higher absorption of curcumin (the main active ingredient in turmeric) Native Relief Tea — A delightful floral blend designed with native plants that have been known to reduce aches, improve overall well-being, and support muscle recovery Afternoon Tea for a Natural Energy Boost Many of us experience an afternoon slump due to the body’s natural circadian rhythms. Dehydration, poor diet, and a bad night of sleep can make you feel even more fatigued during 1pm and 3pm. Think you need caffeine in the afternoon to wake up? Fortunately, you can fight off afternoon fatigue naturally by sipping a flavourful tea to awaken and stimulate your senses. If you need a natural energy boost in the afternoon, we highly recommend our: Women’s Vitality Blend — A powerful combination of adaptogens to help ease stress and promote a balanced mood, along with antioxidants from Davidson Plum and Lemon Myrtle to help balance the body, so you can maintain motivation and finish your day strong Native Strawberry Tea — Our popular blend featuring a distinctive, bold flavour to awaken your senses, promote hydration, and keep you ready to tackle the rest of the day Native Happiness Tea — A punchy, mango-flavoured blend of powerful native Australian ingredients to delight and revive your senses Evening Tea to Help You Sleep Sipping a cup of herbal tea is arguably one of the best and healthiest ways to wind down after a tough day. A soothing cup of caffeine-free tea is a great way to signal to your body that it is time to start calming down and preparing to rest. For the best tea for sleep, we highly recommend our: Native Relaxation Tea — A calming sleep tea made with 5 Australian bush plants traditionally used to promote sleep, ease an overactive mind, relax the body, and improve overall well-being, including the power of the ancient herb, Jilungin Native Sleep Tea — Australia's best sleep tea made with a natural strawberry flavour and the power of 5 Australian bush plants traditionally used to ease an overactive mind, relax the body and promote deep, restful sleep All Day Hydration Our bodies are around 60% water, making it important to stay adequately hydrated. Some benefits of drinking enough water include: Aiding in digestion Promoting regularity Removing waste from the body Flushing bacteria from the bladder Carrying oxygen and nutrients to cells Supporting healthy blood pressure. Cushioning the joints Regulating body temperature Protecting tissues and organs Maintaining electrolyte balance Drinking tea can be counted toward your daily water intake, making it easier to reach your recommended water intake. We recommend sipping your favourite herbal tea throughout the day as a delicious way to contribute to your water intake. Any of our caffeine-free wellness teas provide an excellent way to boost your water intake. Our medicinal teas feature potent healing properties of native plants such as Desert Lime, Finger Lime, Lemon Myrtle, Aniseed Myrtle, Strawberry Gum Leaf, Cinnamon Myrtle, Quandong and more to support your water intake and overall well-being. All Day Support for a Healthier Gut The right herbal tea ingredients may help support a healthier gut and improve digestion, both key factors in overall health and well-being. We recommend sipping the following wellness teas throughout the day to help naturally support a healthier gut: Metabolism Tea — A gut-friendly tonic made with 3 Native Plants that have been Naturopathically accredited and shown to enhance metabolism Detox Tea — Support the body’s natural cleansing abilities with Australia's best detox tea, a refreshing blend made with ingredients that gently support gut health and promote the body’s detoxification process Want More Personalised Tea Recommendations? We have studied the benefits of native Australian bushfoods extensively, and it is our passion to share these benefits with our customers through our award-winning wellness teas, Australian bushfoods, and range of wellness products. We use only the highest quality, locally sourced ingredients, and we look forward to helping you experience the healing power of mother nature through our naturopathically accredited wellness teas and Australian bushfoods. If you have questions about any of our medicinal teas, Australian bushfoods, or wellness products, please contact us. We’d love to answer any of your questions or offer personalised product recommendations to help you feel your best — naturally.
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