Herbal teas are popular drink choices when it comes time to relax and unwind and have been used for hundreds of years for their ability to reduce inflammation, decrease anxiety and treat insomnia. Some of these well-known caffeine-free alternative teas include lavender and chamomile which have had positive study results on helping reduce insomnia.
Native Relaxation Tea incorporates these two ingredients with 5 Australian bush foods and other non-bush plants to try and reduce oxidative stress within the body. The tea is made up of the following ingredients:
Lemon Myrtle: is an amazing Australian bush plant is loaded with antioxidants and is high in citral, which has anti-inflammatory and immune boosting properties and the ability to combat bacteria, viruses and fungi.
Jilungin has traditionally used to focus and calm the mind, Jilungin is known as ‘dreaming tea’ due to the sedative effects this unique plant can cause. It may help to relax the nervous system and calm stomach issues.
Aniseed Myrtle contains a unique compound called anethole, which is known the help flush toxins from the body, strengthens capillaries and fights fatigue to boost energy naturally.
Native Lemongrass has traditionally used to treat muscle cramps, skin conditions, headaches, fever and respiratory tract infections. Recent scientific research is lauding its painkilling properties.
Strawberry Gum Leaf may ease digestion as it has been shown to help balance microflora of the gut with its high antioxidant, antifungal and antibacterial properties. Antioxidants fight free radicals to protect skin from breaking down and ageing.
Chamomile is a well-known mild sedative, chamomile can help to promote a sense of relaxation and sleep.
Lavender’s scent and essential oils can help to reduce anxiety and emotional stress to assist the body and mind in winding down.
The reason we believe we have received over 90% of returning customers is because we think the combination of Native Relaxation Tea blend works extremely effectively. The process of taking the time out at night to enjoy a herbal tea is a great way to shift down a mental gear, reduce anxiety and increase your chances of sleeping better.
When you're on the road, your gut is often the first to feel the strain, from new foods and time zones to changes in routine. If you've ever dealt with bloating, sluggish digestion or even a sudden bout of traveller’s diarrhoea, you’ll know just how much your gut can affect your entire travel experience.
The good news? With a few smart strategies, it’s possible to support and protect your digestive system naturally while enjoying every moment of your trip. In this article, we’re sharing five expert-backed tips to help maintain gut health while travelling, including one simple, portable solution you’ll want to pack in your bag.
Why Gut Health is Essential While Travelling
Your gut microbiome, home to trillions of beneficial bacteria, plays a key role in digestion, immunity, and even mood. Travel-related disruptions like unfamiliar bacteria, poor food hygiene, stress, and irregular meals can throw this delicate balance off.
In fact, traveller’s diarrhoea affects up to 60% of travellers, often due to exposure to new microbes, time zone stress, and dietary changes. That’s why keeping your gut in check is one of the best things you can do to feel good and stay energised on the go.
1. Pack Gut Restore Sachets – Your Daily Gut Support
When it comes to maintaining gut health while travelling, Roogenic’s Gut Restore Powder Sachets are a game-changer. Designed to reduce bloating, maintain gut lining integrity, and support immunity, these sachets contain a powerful blend of prebiotics, probiotics and native Australian ingredients, all without needing refrigeration.
Why they’re perfect for travel:
Portable & compact – easy to pack only what you need
No refrigeration required – ideal for warm climates
Prebiotics + Probiotics – support digestion and build microbiome resilience
Immune support – helps prevent disruptions before they start
Naturopath tip: Saccharomyces boulardii is a standout probiotic for travel. Unlike traditional probiotics, it’s a beneficial yeast that helps combat traveller’s diarrhoea and is unaffected by antibiotics.
Explore Gut Restore Sachets
2. Prioritise Prebiotic-Rich Foods
Even while travelling, try to include foods high in prebiotic fibres to feed the good bacteria in your gut. Think oats, bananas, asparagus, and apples. These plant fibres ferment in the gut, producing short-chain fatty acids like butyrate that nourish your gut lining and reduce inflammation.
Benefits of prebiotics while travelling:
Reduces bloating and indigestion
Regulates bowel movements
Supports gut lining and immune health
Quick tip: If fresh produce isn’t safe to eat, rely on quality supplements like Gut Restore that contain natural prebiotics.
3. Stay Hydrated with Clean Water & Electrolytes
Dehydration is common when flying or spending time in hot, humid climates. It also contributes to digestive sluggishness. Drink bottled or purified water regularly, and consider adding natural electrolytes if you’re sweating more than usual.
Travel hydration tips:
Avoid ice in drinks unless you’re sure the water is safe
Refill a reusable bottle with filtered or bottled water
Consider coconut water or an electrolyte blend on active days
4. Support Your Immune System Naturally
Up to 70% of your immune system lives in your gut. When your microbiome is strong, it’s better equipped to defend against unfamiliar bugs. Travel stress, disrupted sleep and poor nutrition can all impact your immune resilience, so consider natural ways to keep it supported.
Natural immune-support strategies:
Take daily probiotics (like those in Gut Restore)
Bring Kakadu Plum Powder with you – rich in natural vitamin C to support immune defences
Stay rested and manage stress with calming teas like our Sleep Teas
5. Eat Mindfully and Choose Safe Foods
Trying local cuisine is part of the adventure, but be mindful of hygiene. Buffets, street food and seafood from questionable sources can expose you to pathogens that your gut isn’t used to handling.
Safer food choices while abroad:
Opt for hot, freshly cooked meals
Avoid uncooked salads unless from reputable venues
Say no to ice unless made from purified water
Choose fruit you can peel yourself (like bananas or oranges)
Your Healthy Gut, No Matter Where You Go
Travel doesn’t have to mean digestive discomfort. With a few mindful habits and the support of Roogenic Gut Restore Powder Sachets, you can maintain balance and feel your best no matter the destination.
Ready to support your gut naturally on your next trip? Explore our Gut Health Collection or read more wellness tips in our Blog.
Explore more about Gut Health:
The Power of Prebiotics and Probiotics
Best Ingredients for Gut Health
When you're on the road, your gut is often the first to feel the strain, from new foods and time zones to changes in routine. If you've ever dealt with bloating, sluggish digestion or even a sudden bout of traveller’s diarrhoea, you’ll know just how much your gut can affect your entire travel experience.
The good news? With a few smart strategies, it’s possible to support and protect your digestive system naturally while enjoying every moment of your trip. In this article, we’re sharing five expert-backed tips to help maintain gut health while travelling, including one simple, portable solution you’ll want to pack in your bag.
Why Gut Health is Essential While Travelling
Your gut microbiome, home to trillions of beneficial bacteria, plays a key role in digestion, immunity, and even mood. Travel-related disruptions like unfamiliar bacteria, poor food hygiene, stress, and irregular meals can throw this delicate balance off.
In fact, traveller’s diarrhoea affects up to 60% of travellers, often due to exposure to new microbes, time zone stress, and dietary changes. That’s why keeping your gut in check is one of the best things you can do to feel good and stay energised on the go.
1. Pack Gut Restore Sachets – Your Daily Gut Support
When it comes to maintaining gut health while travelling, Roogenic’s Gut Restore Powder Sachets are a game-changer. Designed to reduce bloating, maintain gut lining integrity, and support immunity, these sachets contain a powerful blend of prebiotics, probiotics and native Australian ingredients, all without needing refrigeration.
Why they’re perfect for travel:
Portable & compact – easy to pack only what you need
No refrigeration required – ideal for warm climates
Prebiotics + Probiotics – support digestion and build microbiome resilience
Immune support – helps prevent disruptions before they start
Naturopath tip: Saccharomyces boulardii is a standout probiotic for travel. Unlike traditional probiotics, it’s a beneficial yeast that helps combat traveller’s diarrhoea and is unaffected by antibiotics.
Explore Gut Restore Sachets
2. Prioritise Prebiotic-Rich Foods
Even while travelling, try to include foods high in prebiotic fibres to feed the good bacteria in your gut. Think oats, bananas, asparagus, and apples. These plant fibres ferment in the gut, producing short-chain fatty acids like butyrate that nourish your gut lining and reduce inflammation.
Benefits of prebiotics while travelling:
Reduces bloating and indigestion
Regulates bowel movements
Supports gut lining and immune health
Quick tip: If fresh produce isn’t safe to eat, rely on quality supplements like Gut Restore that contain natural prebiotics.
3. Stay Hydrated with Clean Water & Electrolytes
Dehydration is common when flying or spending time in hot, humid climates. It also contributes to digestive sluggishness. Drink bottled or purified water regularly, and consider adding natural electrolytes if you’re sweating more than usual.
Travel hydration tips:
Avoid ice in drinks unless you’re sure the water is safe
Refill a reusable bottle with filtered or bottled water
Consider coconut water or an electrolyte blend on active days
4. Support Your Immune System Naturally
Up to 70% of your immune system lives in your gut. When your microbiome is strong, it’s better equipped to defend against unfamiliar bugs. Travel stress, disrupted sleep and poor nutrition can all impact your immune resilience, so consider natural ways to keep it supported.
Natural immune-support strategies:
Take daily probiotics (like those in Gut Restore)
Bring Kakadu Plum Powder with you – rich in natural vitamin C to support immune defences
Stay rested and manage stress with calming teas like our Sleep Teas
5. Eat Mindfully and Choose Safe Foods
Trying local cuisine is part of the adventure, but be mindful of hygiene. Buffets, street food and seafood from questionable sources can expose you to pathogens that your gut isn’t used to handling.
Safer food choices while abroad:
Opt for hot, freshly cooked meals
Avoid uncooked salads unless from reputable venues
Say no to ice unless made from purified water
Choose fruit you can peel yourself (like bananas or oranges)
Your Healthy Gut, No Matter Where You Go
Travel doesn’t have to mean digestive discomfort. With a few mindful habits and the support of Roogenic Gut Restore Powder Sachets, you can maintain balance and feel your best no matter the destination.
Ready to support your gut naturally on your next trip? Explore our Gut Health Collection or read more wellness tips in our Blog.
Explore more about Gut Health:
The Power of Prebiotics and Probiotics
Best Ingredients for Gut Health
Stress is a daily reality for many of us, whether it’s a restless night, work deadlines, or the mental load of everyday life. While we can’t always control our stressors, how we manage them makes all the difference.
In this guide, you’ll explore natural stress management strategies designed to calm your body and mind. From understanding how stress affects your nervous system to using adaptogens and mindful rituals, these holistic approaches are simple, practical, and backed by expert insight from our in-house naturopath.
What Is Stress? A Naturopathic Perspective
Stress is your body’s natural response to a perceived threat. When triggered, your brain activates the sympathetic nervous system – your internal alarm – causing a surge of stress hormones like adrenaline and cortisol.
You may experience:
Rapid heart rate and breathing
Muscle tension
Increased blood sugar
Heightened alertness
This is the “fight or flight” response. It’s useful in emergencies, but when constantly activated by everyday stressors, it can disrupt your health.
"Stress is highly subjective, it can be real, remembered or imagined. Even seemingly positive events, like weddings or travel, can activate the same physiological stress response." – Rebecca Rose, Naturopath BHSc.
Why Managing Stress Matters
According to the Australian Institute of Health and Welfare, chronic stress is linked to a range of long-term health conditions. Persistent activation of the stress response can lead to:
High blood pressure and cardiovascular issues (AIHW, 2020)
Inflammation and hormonal imbalances (Harvard Health, 2020)
Weight gain and disrupted sleep (NIH, 2012)
Reduced insulin sensitivity and increased risk of Type 2 diabetes (NIDDK)
Suppressed immune function (Cleveland Clinic)
That’s why finding natural ways to manage stress isn’t just helpful – it’s essential.
5 Natural Ways to Manage Stress
1. Turn Tea Time Into a Calming Ritual
A warm cup of tea can offer more than comfort—it can ground you in the present. Herbal blends, especially those containing adaptogens, help regulate your stress response.
Try this:
Step away from screens for 10 minutes
Brew a cup of Roogenic Vitality Tea
Focus on the aroma, colour, and taste
Use this moment as a mindful pause
Vitality Tea features adaptogenic herbs and Davidson Plum, which offers antioxidant support and may help protect key systems affected by stress, such as the cardiovascular system. Early research also suggests it may support blood sugar regulation, though more human trials are needed (Antioxidants, 2020).
2. Move Your Body, Naturally
Movement is one of the most effective natural stress relievers. It boosts feel-good hormones like:
Endorphins
Dopamine
Serotonin
These neurotransmitters help stabilise mood and promote a sense of wellbeing (Harvard Health).
Easy ideas:
Take a brisk walk
Stretch or practise yoga
Dance around the house
Physical activity doesn’t have to be intense to help, it just needs to be consistent.
3. Eat for Resilience
What you eat influences how your body handles stress. Nutrient-dense foods help fuel your nervous system and support hormonal balance.
Tips from our naturopath:
Focus on antioxidant-rich whole foods (e.g. leafy greens, berries, turmeric)
Avoid overstimulating substances like caffeine, alcohol, and nicotine
Reduce processed foods that can trigger inflammation and blood sugar spikes
Your gut and brain are connected: When you nourish your gut, you’re also supporting mood, energy, and emotional balance (Harvard Health).
4. Reconnect with Stillness
Stillness helps shift your body from stress mode into a state of rest and repair by activating the parasympathetic nervous system.
Try:
Meditation or breathwork (even 5 minutes can lower cortisol)
Journaling to release mental clutter
Walking in nature or sitting under a tree
These practices invite calm and build emotional resilience over time.
5. Honour Rest and Boundaries
Stress isn’t just about doing too much – it’s also about not resting enough. As our naturopath puts it, "You are a priority. Protect your time and energy the same way you would for someone you love."
Support your nervous system by:
Getting 7–9 hours of sleep each night
Saying “no” to overcommitment
Creating digital boundaries and daily pauses
The Importance of Connection
Connection is a natural buffer against stress. Spending time with loved ones or reaching out to a professional can:
Reduce feelings of isolation
Lower blood pressure
Support immune function
Improve longevity (Harvard Study of Adult Development)
Soothe Stress, Naturally with Roogenic
Creating small, intentional rituals—like brewing Roogenic’s Vitality Tea—can make a lasting difference in how your body handles stress.
Explore more:
Roogenic Native Relaxation Tea – perfect for winding down in the evening
Roogenic Women's Vitality – supports mood and hormone balance
Final Thoughts: Small Shifts, Big Impact
Managing stress doesn’t require a complete lifestyle overhaul. Start with small, consistent changes. Sip herbal tea. Move gently. Breathe deeply. Honour rest.
Each choice brings you one step closer to feeling calm, connected, and in control.
Want more wellness tips? Explore our blog
Stress is a daily reality for many of us, whether it’s a restless night, work deadlines, or the mental load of everyday life. While we can’t always control our stressors, how we manage them makes all the difference.
In this guide, you’ll explore natural stress management strategies designed to calm your body and mind. From understanding how stress affects your nervous system to using adaptogens and mindful rituals, these holistic approaches are simple, practical, and backed by expert insight from our in-house naturopath.
What Is Stress? A Naturopathic Perspective
Stress is your body’s natural response to a perceived threat. When triggered, your brain activates the sympathetic nervous system – your internal alarm – causing a surge of stress hormones like adrenaline and cortisol.
You may experience:
Rapid heart rate and breathing
Muscle tension
Increased blood sugar
Heightened alertness
This is the “fight or flight” response. It’s useful in emergencies, but when constantly activated by everyday stressors, it can disrupt your health.
"Stress is highly subjective, it can be real, remembered or imagined. Even seemingly positive events, like weddings or travel, can activate the same physiological stress response." – Rebecca Rose, Naturopath BHSc.
Why Managing Stress Matters
According to the Australian Institute of Health and Welfare, chronic stress is linked to a range of long-term health conditions. Persistent activation of the stress response can lead to:
High blood pressure and cardiovascular issues (AIHW, 2020)
Inflammation and hormonal imbalances (Harvard Health, 2020)
Weight gain and disrupted sleep (NIH, 2012)
Reduced insulin sensitivity and increased risk of Type 2 diabetes (NIDDK)
Suppressed immune function (Cleveland Clinic)
That’s why finding natural ways to manage stress isn’t just helpful – it’s essential.
5 Natural Ways to Manage Stress
1. Turn Tea Time Into a Calming Ritual
A warm cup of tea can offer more than comfort—it can ground you in the present. Herbal blends, especially those containing adaptogens, help regulate your stress response.
Try this:
Step away from screens for 10 minutes
Brew a cup of Roogenic Vitality Tea
Focus on the aroma, colour, and taste
Use this moment as a mindful pause
Vitality Tea features adaptogenic herbs and Davidson Plum, which offers antioxidant support and may help protect key systems affected by stress, such as the cardiovascular system. Early research also suggests it may support blood sugar regulation, though more human trials are needed (Antioxidants, 2020).
2. Move Your Body, Naturally
Movement is one of the most effective natural stress relievers. It boosts feel-good hormones like:
Endorphins
Dopamine
Serotonin
These neurotransmitters help stabilise mood and promote a sense of wellbeing (Harvard Health).
Easy ideas:
Take a brisk walk
Stretch or practise yoga
Dance around the house
Physical activity doesn’t have to be intense to help, it just needs to be consistent.
3. Eat for Resilience
What you eat influences how your body handles stress. Nutrient-dense foods help fuel your nervous system and support hormonal balance.
Tips from our naturopath:
Focus on antioxidant-rich whole foods (e.g. leafy greens, berries, turmeric)
Avoid overstimulating substances like caffeine, alcohol, and nicotine
Reduce processed foods that can trigger inflammation and blood sugar spikes
Your gut and brain are connected: When you nourish your gut, you’re also supporting mood, energy, and emotional balance (Harvard Health).
4. Reconnect with Stillness
Stillness helps shift your body from stress mode into a state of rest and repair by activating the parasympathetic nervous system.
Try:
Meditation or breathwork (even 5 minutes can lower cortisol)
Journaling to release mental clutter
Walking in nature or sitting under a tree
These practices invite calm and build emotional resilience over time.
5. Honour Rest and Boundaries
Stress isn’t just about doing too much – it’s also about not resting enough. As our naturopath puts it, "You are a priority. Protect your time and energy the same way you would for someone you love."
Support your nervous system by:
Getting 7–9 hours of sleep each night
Saying “no” to overcommitment
Creating digital boundaries and daily pauses
The Importance of Connection
Connection is a natural buffer against stress. Spending time with loved ones or reaching out to a professional can:
Reduce feelings of isolation
Lower blood pressure
Support immune function
Improve longevity (Harvard Study of Adult Development)
Soothe Stress, Naturally with Roogenic
Creating small, intentional rituals—like brewing Roogenic’s Vitality Tea—can make a lasting difference in how your body handles stress.
Explore more:
Roogenic Native Relaxation Tea – perfect for winding down in the evening
Roogenic Women's Vitality – supports mood and hormone balance
Final Thoughts: Small Shifts, Big Impact
Managing stress doesn’t require a complete lifestyle overhaul. Start with small, consistent changes. Sip herbal tea. Move gently. Breathe deeply. Honour rest.
Each choice brings you one step closer to feeling calm, connected, and in control.
Want more wellness tips? Explore our blog
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.
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.
