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Peninsula Kids
Home»Spotlight»Five Sleep Hints For A Good Night’s Sleep
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Five Sleep Hints For A Good Night’s Sleep

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By Filipa Bellette

Are you burning the candle at both ends by staying up late at night trying to meet deadlines? Or maybe you’re going to bed on time, but you’re finding yourself lying awake at night, mind racing with the to-do list, or ruminating on problems? Whatever camp you’re in, you can feel your energy levels and productivity in your business dropping, and you know you need a good night’s sleep. Here are five sleep hacks you can implement, to help you get a more restorative sleep at night.


1. Identity & support body system imbalances

There are some key body systems that can burnout and lead to sleep issues. The top three I always think about are:
● Adrenals – When your stress hormones cortisol and DHEA are imbalanced, they can directly impact your production of melatonin (your sleepy hormone) at night, because excess cortisol will suppress melatonin. Overworking during the day or at night will keep your cortisol levels pumping.
● Brain – If serotonin levels are depleted (often a result of chronic stress), it can compromise your sleep. Serotonin is especially helpful for deep sleep and a balanced mood throughout the day.
● Detox Pathways – Are you waking up between 2-4am and struggling to fall back to sleep? Your liver works hardest at night during these times. Often people with detox issues will have disrupted sleep, and can also experience intense dreams and nightmares. Detox issues are more and more prevalent these days, due to overconsumption of caffeine, alcohol, processed foods and environmental toxins.
To discover where your imbalances lie, work with a functional medicine practitioner to test your body systems.

2. Ten minutes of sunlight when you first wake up

Research shows getting outside or in a well-lit spot in your home can support better sleep at night. This is because natural morning light will help you to secrete cortisol in the morning. This not only helps you to feel perky, energised and happier in the morning, but it will also support proper melatonin (sleepy hormone) production at night. You could try eating breakfast outside or do some morning breathwork or journaling. Even if it’s cold, rug up with a dressing gown and beanie. Your night time self will thank you!

3. Turn screens off an hour before bed
Staying on brightly lit screens (TV, computer, smart phone) after the sun goes down really interferes with your melatonin (sleepy hormone) production. Blue-light will suppress melatonin, and will jack up cortisol (stress hormone). This can affect your ability to fall asleep, and the quality of your sleep, leaving you feeling flat, groggy, fatigued and crabby in the morning. If you do need or choose to use screens before bed, there are blue-light filtering apps you can use to reduce exposure, as well as blue-light blocking glasses (the orange-tinted ones are more effective at night time).

4. Reprogramming beliefs behind your behaviour

If you’re in the camp of business owners who stay up late trying to get more work done, or zone out on Netflix after a long day of work then this one’s for you. Even though you “know” sleep is important for health and productivity, you keep staying up late, and it’s ruining you. What must you believe about yourself in order to continue behaving this way? Every behaviour has a belief underneath. What are your poor sleep patterns saying about you? Dysfunctional behaviour always comes back to a deeper unconscious core belief like not being good enough, weak, incapable, undeserving, a failure. For example, if unconsciously you believe you’re no good, this could show up as overdoing, trying to prove that you are good enough by what you can achieve. Identifying deeper beliefs and reprogramming will naturally lead to healthier work patterns and better sleep.

5. Go to sleep at the same time & wake up at the same time

Your body loves a regular sleep-wake routine. If you go to bed at the same time every night, and wake at the same time, you will reset your natural sleep-wake cycle, which will lead to more restorative sleep and a happier mood in the morning.

Knowing your chronotype can also be helpful. Dr Michael Breus showed there are four distinct chronotypes:
● Lion – ideal wake time is 6am, ideal sleep time is 10pm
● Bear – ideal wake time is 7am, ideal sleep time is 11pm
● Wolf – ideal wake time is 9am, ideal sleep time is 1am.
● Dolphin – ideal wake time is 6:30am, ideal sleep time is 11:30pm

Filipa Bellette, author of Ending Body Burnout ($29.95), is an accredited Clinical Nutritionist, Functional Medicine Practitioner, Coach, Trauma Therapist & PhD Scholar. She is co-founder of multi award-winning health practice Chris & Filly Functional Medicine, best known for ending body burnout (for good!) in “busy” people with energy, mood & gut issues.
www.chrisandfilly.fm

As published in Peninsula Kids – Spring 2024

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Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
11 Aug 25
Melbourne
Events on August 12, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
12 Aug 25
Melbourne
Events on August 13, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
13 Aug 25
Melbourne
Events on August 14, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
14 Aug 25
Melbourne
Events on August 15, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
15 Aug 25
Melbourne
15 Aug
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Future Council Q&A with Damon Gameau & Special Guests
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Events on August 16, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
16 Aug 25
Melbourne
Events on August 17, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
17 Aug 25
Melbourne
Events on August 19, 2025
Sk8house Sensory Sessions
Sk8house Sensory Sessions
19 Aug 25
Carrum Downs
Events on August 23, 2025
AFLW - Hawthorn v Carlton
AFLW - Hawthorn v Carlton
23 Aug 25
Frankston
Events on August 30, 2025
Under The Sea Roller Disco at Sk8house
Under The Sea Roller Disco at Sk8house
30 Aug 25
Carrum Downs
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ABOUT

Established in 2006, Mornington Peninsula News Group (MPNG) is a locally owned and operated, independent media company.

MPNG publishes two glossy magazines: Peninsula Essence and Peninsula Kids.

MPNG also publishes five weekly community newspapers: the Western Port News, Mornington News, Southern Peninsula News, Frankston Times and Chelsea Mordialloc Mentone News.

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Instagram
The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. 
Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. 
Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/

@acrokidsau #schoolholidays #springschoolholidays
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The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/ @acrokidsau #schoolholidays #springschoolholidays
4 days ago
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1/9
FREE Father’s Day printable questionnaire. Just download form and print!

https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit

#fathersday #questionnaire #aboutmydad
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FREE Father’s Day printable questionnaire. Just download form and print! https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit #fathersday #questionnaire #aboutmydad
4 days ago
View on Instagram |
2/9
Have you entered our Things We Love winter competitions?
We're choosing winners Monday, so hurry up!

ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
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Have you entered our Things We Love winter competitions? We're choosing winners Monday, so hurry up! ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
1 week ago
View on Instagram |
3/9
The Hawks are back in Frankston this weekend!

Get your tickets here:

https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D

Please Note
Junior Policy:
Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry.
Persons aged 18 and over as at 1 January 2025 are classified as an adult.

@hawthornaflw Hawthorn FC AFLW 
#aflw #kineticstadium #frankston
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The Hawks are back in Frankston this weekend! Get your tickets here: https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D Please Note Junior Policy: Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry. Persons aged 18 and over as at 1 January 2025 are classified as an adult. @hawthornaflw Hawthorn FC AFLW #aflw #kineticstadium #frankston
1 week ago
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4/9
Robots and magic and slapstick… oh my!

Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays.

Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience!

Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences.

“The best kids’ magician in the world!!”- David Blaine
"Magic with a soupçon of science." - The New York Times
"Instant and infectious chaos in the best possible way" - One4Review

MARIO THE MAKER MAGICIAN
Frankston Arts Centre
Tuesday 23 September, 2pm
Tuesday 23 September, 6pm
Wednesday 24 September, 10.30am (Relaxed Performance)
Wednesday 24 September, 1.30pm
Tickets: $20 (Family of 4: $75)

Book at thefac.com.au or call 03 9784 1060

Frankston Arts Centre @the_fac 
#frankstonartscentre #magic #familyshows #thingstodowithkids
•
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Robots and magic and slapstick… oh my! Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays. Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience! Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences. “The best kids’ magician in the world!!”- David Blaine "Magic with a soupçon of science." - The New York Times "Instant and infectious chaos in the best possible way" - One4Review MARIO THE MAKER MAGICIAN Frankston Arts Centre Tuesday 23 September, 2pm Tuesday 23 September, 6pm Wednesday 24 September, 10.30am (Relaxed Performance) Wednesday 24 September, 1.30pm Tickets: $20 (Family of 4: $75) Book at thefac.com.au or call 03 9784 1060 Frankston Arts Centre @the_fac #frankstonartscentre #magic #familyshows #thingstodowithkids
1 week ago
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5/9
Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page.

https://www.facebook.com/share/16wCzifSWR/

@chasingchangeau Chasing Change - Suicide Prevention Network
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Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page. https://www.facebook.com/share/16wCzifSWR/ @chasingchangeau Chasing Change - Suicide Prevention Network
2 weeks ago
View on Instagram |
6/9
No rest for the weary! 📚🥹
#bookweek
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No rest for the weary! 📚🥹 #bookweek
2 weeks ago
View on Instagram |
7/9
Mid Winter Sale
Men's Womens, Children, School Shoes
20% off any purchase*
Hurry offer ends 31/8/25
The Largest Shoe Store on the Peninsula
Bayside Shoes
103 Railway Parade, Seaford
Ph 9785 1887
https://baysideshoewarehouse.com.au/

*excludes already marked down items & new arrivals. Instore only.

@bayside_shoe_warehouse 
#midwintersale
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Mid Winter Sale Men's Womens, Children, School Shoes 20% off any purchase* Hurry offer ends 31/8/25 The Largest Shoe Store on the Peninsula Bayside Shoes 103 Railway Parade, Seaford Ph 9785 1887 https://baysideshoewarehouse.com.au/ *excludes already marked down items & new arrivals. Instore only. @bayside_shoe_warehouse #midwintersale
2 weeks ago
View on Instagram |
8/9
🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱
@regenerators @future__council @madmanfilms Madman Films 
#futurecouncil
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🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱 @regenerators @future__council @madmanfilms Madman Films #futurecouncil
3 weeks ago
View on Instagram |
9/9
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