• Dr. Melyssa Hoitink, ND

Get the Most of Your ZZZ's


Is this how you felt this morning?


The time change can be hard. It can leave you feeling tired and struggling to get through your day. I often hear people say that it takes a few days to adjust to the new time. Here are a few easy tricks to help you get back to a good night’s sleep and ensure you’re ready to tackle anything that comes your way in the morning.


✔️Make sure your bedroom is comfortable and quiet. Set the temperature 1-2°C cooler than you do during the daytime. Wear loose clothing to prevent yourself from overheating. If you live in a noisy neighbourhood or are sensitive to sounds in your environment, try setting a fan on a low speed.


✔️Make sure your room is as dark as possible. Use blackout curtains and ensure any lights, including the light from your alarm clock, are turned away from you or covered.


✔️No screens for at least 1 hour before bedtime. Blue light emitted from our TVs, laptops, and cell phones disrupt the release of Melatonin (the hormone that prepares your body for sleep). If you absolutely cannot go without your screen before bed, try downloading a Blue Light Filter app.


✔️Use your bedroom for sleep and sex only. Ensure you do work and non-sleep related lounging elsewhere, so your body learns to associate your bedroom environment with sleep.


✔️Go to bed and wake up at the same time every day (or as close to the same time as possible). Your body will get used to this set bedtime and wake time, as your circadian rhythm (the sleep-wake cycle) adjusts over time. You may even come to a point where you don’t need an alarm clock anymore. You’ll wake feeling much more rested, even on work days.


✔️Set a calming bedtime routine. Try a meditation or take a bath. Do something that helps you to relax and unwind after a long day. Your body will begin to recognize that this routine means it’s almost time for bed.


I’d love to hear your tips and tricks for getting a good night sleep! Leave a comment below.

Dr. Melyssa Hoitink, ND

The Lakeside Clinic

Phone: (705) 726-0923

Email: info@thelakesideclinic.com

Location:

570 Bryne Dr., Unit F

Barrie, Ontario, Canada

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© 2020 by Dr. Melyssa Hoitink, ND