Are you stuck in a tiring sleep routine that includes: too much late-night Netflix, followed by lying awake from stress, a rough wakeup, and lackluster energy levels all day? Click here for 5 practical ways you can sleep better tonight!

During the last community survey, I asked you, my dear readers, what your #1 goal was when it came to health and wellness.

If you’re yawning as you’re reading or on your second (third?) cup of coffee, you’ll understand how getting enough/more sleep was IT. Many of you painted a similar sleep struggle picture: too much late-night Netflix, followed by lying awake from stress, a rough wakeup, and lackluster energy levels all day. Been there! Ugh!

Today Dr. Marnie is back, sharing her practical tips on how you can break the tiring not-so-great sleep cycle you might be in. And remember – there’s no need to change everything all at once. Start with the idea that appeals to you the most!line

Dr. Marnie’s top five ways to improve the quality & quantity of your sleep

1. Maintain consistency around wake-up and bedtime.

Consistently is sleep timing helps establish a regular circadian rhythm and helps encourage a healthy cortisol pattern.

2. Eliminate the use of electronics (phones, computers, tv) for 1-2 hours before falling asleep.

It may be stretch to start with 2 hours of screen-free time before bed, so perhaps you can start with 30 minutes. Screen-free time gives the brain a break from “blue light” and excessive stimulus.

3. If possible, keep electronic devices outside the bedroom.

Out of sight, out of mind. You will be less likely to use your phone/laptop before bed if it’s not in the bedroom. Additionally, you will reduce exposure to electromagnetic fields- the frequencies/signals that are emitted by our electronics.

4. Buy an old-school alarm clock.

“But my phone is my alarm clock” is a common reason people are hesitant to have an electronic -free bedroom. A good, old, simple alarm clock will wake you at a consistent time every day- and stop you from starting your day by looking at your phone.

5. Write out what’s on your mind.

Today, our lives are busier than ever. If your mind is buzzing when you’re laying in bed, you may benefit from doing a “brain dump” and writing out all those things you’re thinking about- and ensures you don’t forget “that thing you were thinking about last night”.

Bonus Tip: Avoid caffeine post 1 pm.

Depending on your sensitivity to caffeine (and how much you are drinking) those afternoon coffees could be affecting your sleep.

These recommendations are simple – but the key to creating habit is consistency.

Connect with Dr. Marnie

To read more about these tips you can refer to Marnie’s full article here.
Learn more about Dr. Marnie Luck ND and her Toronto-based practice here.
Read more of her blog here.
Follow on Instagram.

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