905.444.2282 • durhampelvichealth@gmail.com
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12 Tips For a Better Sleep Tonight!

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better sleep
better sleep
better sleep

Welcome to our second article on sleep.  In our first article we discussed the importance of sleep and in this one we will offer 12 tips to help you get a better sleep.

Getting a good night’s sleep seems so elusive sometimes doesn’t it?  The reality is, that you need to start to prepare for your Zzzzz’s during the day in order to be successful drifting off to dreamland at night.   So here are 12 tips on how get a good one:

1. Start the “next day”, the night before

In order to help your mind relax when you crawl between the sheets, set yourself up for better sleep before you go to bed.  Take 10-15 minutes to:

  • Gather essentials like keys, purse/wallet, glasses, documents etc.
  • Choose your outfit
  • Tidy/clean the kitchen for easier breakfast prep and prep what you can for breakfast
2. Jot it down. 

Put a pen and paper beside your bed and write down any thoughts or “to do” items that jump into your head while you are unwinding.  These can be written down and dealt with in the morning – leaving your mind free to go back to unwinding.

3. Journal. 

Set aside time (5-10 even 30min) to recap your day.  Review and release it.  Ask yourself a few questions:

  • What went well today?
  • What could I improve on?
  • What am I grateful for?
  • What’s my priority tomorrow?
4. Establish a “calm down” routine. 

  Fill your evenings with calming activities like puzzles, journaling, reading, playing board games, chatting with a loved one, and essential oils .  Try to stay away from stimulating activities and screens that involve blue light such as computers, IPads, smart phones and TV. The blue light from these devices tricks your brain into thinking it’s daytime and as a result it may affect your production of melatonin – the sleep hormone. 

cut off the caffeine
cut off the caffeine
5. Cut off caffeine. 

You don’t need to cut it “out”…just cut it “off”  6 hours before bedtime to get a better sleep.  You are actually MORE productive when you don’t artificially stimulate yourself to be more productive during the day.  You may not be pumping out the same quality of work or decision-making when you artificially stimulate yourself.  And, your health is paying a huge price tag for that artificial stimulation.

6. No intense exercise before bed. 

Exercise raises your body temperature, heart hate and cortisol levels.  All of these impact your ability to fall asleep, stay asleep or have quality sleep.  Yoga, stretching, and walking are ok but keep the intensity low.

7. Practice meditation and deep breathing

in the evening and/or when you crawl into bed.  Deep breathing communicates to your body to “slow down”. 

8. Play music with megahertz 528 or 432

Tons of sleep apps and YouTube videos are available with this deep rhythm that stimulates the “relaxing” signals in our brains.  Check out:


Essential oils for sleep
Essential oils for sleep
9. Apply essential oils. 

Some of the best ones for sleep are lavender, frankincense, clary sage, bergamot, chamomile, valerian, and peppermint.  Mix a few drops in a carrier oil and apply to the bottoms of your feet, neck and shoulders and/or diffuse them.  There are lots of essential oil recipes out there you can try to find your ideal blend.

10. Dual purpose bedrooms only. 

The only thing your bedroom should be used for is sleeping and sex/cuddling, (which, by the way, is also good for promoting deep quality sleep!)

11. Keep the bedroom cool. 

Add a fan, which is also good for white noise.  Sleep experts say the bedroom should be kept between 60-67 degrees Fahrenheit.

12. Supplement when needed

A few supplements that can help with sleep are magnesium, ashwagandha, and holy basil.

At Durham Pelvic Health we believe in treating the whole patient and not just their symptoms.  We will have educational discussions about several health issues in your appointment as it pertains to your program of care.  We may discuss your diet and amount of fibre you are getting, your sleep patterns, your stress level and more.  There is so much more at play than just your current pelvic pain symptom.  Your body is an integrated system and how you eat, breathe, sleep and move is all important.  We would love to meet you and discuss any concerns your have in regards to pelvic floor health.  Check out our website or call us to book an appointment today!

Main Whitby office: 905-444-2282

PLEASE NOTE: The information on this website is intended for educational purposes only.  It should not replace or be relied upon in the place of medical advice given by a doctor. 

Durham Pelvic Health

Durham Pelvic Health

At Durham Pelvic Health, we pride ourselves on providing physiotherapy to clients in Whitby and beyond to help them achieve their individual treatment goals.
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