The Impact of Sleep on Nervous System Health and Regulation - and other news and updates.

Let’s talk about something so simple, yet so transformative: sleep. As a busy professional, I know how tempting it is to push through late nights or shave off an hour or two here and there. But after diving deeper into the science of sleep—and feeling the difference firsthand—I’ve come to see it as a cornerstone of our physical, emotional, and mental well-being.

In this week's newsletter, I’m sharing insights on why sleep is so much more than “just rest.” It’s the time when our bodies repair, our minds process the day, and our emotions stabilize.

When we prioritize good sleep, we’re giving ourselves the best foundation for clearer thinking, stronger immunity, and greater emotional resilience.

I’ve also included some practical tips you can start using tonight to improve your sleep quality. Whether it’s setting a routine, creating a calming environment, or managing screen time, these simple strategies can make a world of difference.

Here’s to better nights and brighter days ahead!

So read on for more about this and other news and updates. and of course, there's my newsletter's quick tip with simple steps to help you get the results you deserve.

Here's to a focused, mindful, and thriving journey ahead!

All the best, until next time, take care

Dr Olivia Ong, FFPMANZCA FAFRM (RACP)

The Impact of Sleep on Nervous System Health and Regulation

As a physician, I spent years pushing through long shifts on minimal sleep. But once I began prioritizing better sleep, I experienced a dramatic shift—not just in my focus but in my overall sense of calm. This change made me realize the critical role sleep plays in supporting our nervous system.

Sleep is the body’s chance to “recharge” the nervous system. During deep and REM sleep stages, the brain clears waste, strengthens neural pathways, and enhances memory. Without adequate sleep, this reset doesn’t occur, and our nervous system suffers. Chronic sleep deprivation can push us into a constant state of stress, activating the sympathetic “fight-or-flight” response and leaving us feeling anxious and reactive. On the other hand, quality sleep encourages the parasympathetic system, which promotes relaxation and balance.

If you’re looking to improve your sleep, here are a few tips I often share with patients:

• Set a Routine: Try to sleep and wake up at the same times daily to train your body’s clock.
• Limit Screen Time: Blue light from screens affects melatonin production; avoid devices before bed.
• Create a Calming Environment: Keep your room cool, dark, and quiet to support restful sleep.

By giving sleep the attention it deserves, we can harness its benefits to support a balanced, resilient nervous system. A good night’s sleep isn’t just rest; it’s an essential tool for health and mental clarity

Would you like to know more? Book a time to chat >>>

Visualization and Guided Imagery for Relaxation

Visualization, or guided imagery, is a powerful tool for relaxation that taps into the mind’s ability to shape our emotions and physiology. When you vividly imagine a calm, serene place, your body often responds as though you’re truly there. This helps shift the nervous system from a “fight-or-flight” state to a “rest-and-digest” mode, where relaxation can naturally occur. Here’s how visualization can support relaxation and ways to get started:

How Visualization Works

Visualization is about creating a clear mental image that evokes feelings of peace, safety, and calm. When you imagine a place that feels comforting or soothing, your brain interprets these sensory inputs, releasing calming hormones and reducing the production of stress-related chemicals. This can physically relax muscles, lower your heart rate, and even slow your breathing.

Steps for a Relaxing Visualization Practice

1. Choose Your Safe Place: Start by choosing a place that feels relaxing to you. It could be a beach, forest, mountain, or even a cozy room. Make sure it’s a place where you feel completely at ease.
2. Engage All the Senses: For the visualization to be powerful, try to incorporate as many sensory details as possible. Imagine the sights, sounds, smells, and textures around you. For example, if it’s a beach, visualize the waves’ gentle sound, the sun’s warmth, the soft sand under your feet, and the fresh sea breeze.
3. Use Breathing to Deepen Relaxation: Start with slow, deep breaths as you visualize your chosen place. Imagine each breath bringing you closer to this peaceful location. Deep breathing helps the body relax, allowing you to feel more connected to the calming scene you’re creating.
4. Amplify Positive Feelings: Focus on the feelings of calm, joy, or relaxation you experience in this place. Let these feelings grow, like a warm light spreading throughout your body, allowing you to fully embrace the tranquility of the scene.
5. Return to Reality Gradually: When you’re ready to finish, take a few grounding breaths and open your eyes slowly. Remind yourself that this safe, relaxing place is always accessible through visualization and that you can revisit it whenever you need.

When and How to Use Visualization

Visualization is especially effective before bed, during breaks, or any time you feel stressed. By practicing it regularly, you’ll strengthen the brain’s ability to access this calm state more quickly. Over time, this can make your nervous system more resilient to stress, helping you approach daily challenges from a place of greater peace and balance.

Visualization isn’t just “daydreaming”—it’s a practical, deeply calming technique that can promote both mental and physical relaxation.

Would you like to know more? Book a time to chat with me >>>

Are you truly in control of your stress, or are you just surviving day by day? As doctors, we often push through exhaustion and ignore stress, convinced it's part of the job.

But what if burnout isn’t inevitable? We’re trained to ignore our bodies’ signals, but the truth is, your nervous system—the master controller of how you handle stress—needs care.

If you're not actively regulating it, you're in survival mode: waking up tired and mentally foggy and barely getting by.

The good news?

You can take control of your nervous system, regulate it, and stop burnout in its tracks. To start, I’ve created a free Nervous System Regulation Quiz. In just two minutes, it reveals how well you manage stress and what steps you can take to regain calm and clarity.

It’s time to stop surviving and start thriving.

Take the quiz now—your health depends on it.

Take the quiz now >>>

How to eliminate Chronic Stress & Burnout fast for Doctors - LIVE EVENT

Join this FREE in-person session and discover with me the tools of compassion.

Beat burnout and reconnect with yourself and your loved ones.

May 24th 2025 10.00 am to 1.00 pm (AEST)

Balwyn Library, 336 Whitehorse Road, Balwyn, VIC 3103, Australia

Learn more and sign up today >>>

Services for Doctors

I specialise in coaching doctors and medical professionals, helping people create the life and career of their dreams without burnout.

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Inspirational books

From books about managing stress and books packed with expert advice from some of the world's leading mentors to a heart-warming tale to inspire your children.

I have written a number of books aimed at helping people combat the stresses and strains of everyday life.

For my writing, I draw on my own experience with burnout and what I have learned since through studying with, and coaching, my fellow medical peers.

If you'd like a taster I have a free giveaway where you can learn the 5 ways to transform from burnout to freedom.

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Until next time, keep well, stay safe, and stay happy.

Dr Olivia Ong

FFPMANZCA FAFRM (RACP) Professional Coach for Specialist Doctors | Bestselling Author of The Heart-Centred Doctor I TEDx Speaker | Featured Burnout Expert in Studio 10, Sky News, Ticker TV