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  • Jaime Heer, FNTP

10 Tips for Promoting Quality Sleep

Quality sleep is a keystone to living an energetic and healthy life. When you have disrupted sleep patterns it can lead to an array of undesirable symptoms including brain fog, irritability, headaches, anxiety, depression, poor digestion & weight gain. These issues can be especially exacerbated as we get older and through-out peri-menopause thanks to hormonal changes, detoxification issues and blood sugar dysregulation.

Your biological time clock, known as your "circadian rhythm" is responsible for regulating your sleep/wake cycle. Unfortunately this rhythm can easily be disrupted by many of the common challenges that we face living in such as fast-paced world:

  • stress

  • high sugar, starch & processed food diet

  • caffeine & alcohol

  • over-use of screens

  • medications

  • lack of exercise

  • poor detoxification & elimination

  • underlying health issues

When your circadian rhythm is out of balance, it's more likely that you are going to have difficulty falling sleep, staying asleep and/or getting the deep rest that your body needs to refresh & rejuvenate. Sleep is also a critical time for your immune system to focus on detoxification & cellular repair so that you can heal and avoid future disease. These are the reasons why we always prioritize quality sleep in our treatment plans as we understand it is an essential factor for long-term health and wellness.


Here are 10 steps that you can practice to promote restful sleep and overall health & well-being:


1.) Avoid eating at least 3 hours before bedtime to help reduce blood sugar spikes and dips that disrupt your sleep rhythm and can cause you to wake up in the middle of the night.


2.) Power down your electronics and screens at least 1 hour before bedtime. Blue light from screens tricks our brain into thinking its daytime and suppresses melatonin production which is essential to your sleep cycle and helping your immune system combat inflammation.


3.) Yoga & light stretching can improve sleep quality by promoting relaxation as well as lymphatic flow and detoxification.

- Here's a wonderful free video to try - Yoga for Bedtime


4.) Keep your room cool and use only natural materials like organic cotton or linen for sheets and pajamas. This will help with body temperature regulation to avoid sleep disruption.


5.) Incorporate relaxation techniques into your bedtime routine such as deep breathing and meditation exercises. Try one of these great apps for guided visualizations: Calm & Headspace


6.) Engage in moderate exercise 20-60 minutes per day to stimulate detoxification, support stress relief and boost mood balance.


7.) Enjoy 20 minutes of sunshine every day. Sunlight stimulates chemicals and hormones that promote mood and circadian rhythm balance.


8.) Reduce or Avoid Caffeine & Alcohol to help with balancing blood sugar by avoiding spikes and drops that disrupt your sleep. Alcohol also adds to your liver's detoxification burden.


9.) Sip calming herbal teas that help to relax your nervous system such as chamomile, lavender, valerian root, hops, ashwaghanda & passionflower.

- Try one of these tea blends: Organic India - Tulsi Sleep , Gaia Herbs - Sleep & Relax


10.) Try our favorite sleep support supplements that contain nutrients and herbs that can help to make you feel calm and relaxed while also nourishing your organ systems involved in stress management and sleep rhythm:

  • Cortisol Manager

  • Pro-Som

  • Best Rest Forula

  • Magnesium Glycinate

  • Liposomal Melatonin

*Bonus Tip*

11.) Get a Stress Melter shot + B12 boost! A special combo of nutrients ~ Taurine + Vitamins B6 & B12 ~ that can help to support relaxation, boost mood and promote restful sleep. Book online or walk-in during our normal business hours.


Are you looking for more support in addressing the root causes to your sleep issues? Contact us to see how we can help:




#naturopathicdoctor #naturopathicmedicine #integrativemedicine #functionalmedicine #integrativedoctor #functionaldoctor #naturalhealth #vitamininfusion #sleepsupport #sleepremedies



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