Naturopathic Doctors – Halifax, NS

10 Tips for Better Sleep


As we approach the start of another school year, a natural shift in routine often happens. Similar to the New Year, Back-to-School can be a time to reflect on some of our health habits that we have maybe neglected or put on hold for a period of time. We decided to put together a countdown to help ease your way into the fall as you enjoy the remaining weeks of summer.

To kick things off, check out these 10 ways you can improve your sleep:


1. Routine! Go to bed and wake up at the same time, including weekends

2. Aim for seven to eight hours of sleep each night

3. Write down a list of tomorrow’s tasks so you can sleep worry-free

4. Make your room as dark as possible

5. Avoid watching TV or using screens for at least 1 hour before bed

6. Keep household lighting dim from dinner time until you go to sleep

7. Develop a calming bedtime routine (ex. reading a book, having a sleepy time tea- my favourite is the Yogi tea Restful Sleep)

8. Avoid napping during the day

9. Avoid caffeine later in the afternoon and evening

10. Avoid bedtime snacks that are high in sugar or simple carbohydrates (a great option for a light bedtime snack is a handful of pumpkin seeds)

A Great Chance for a Fresh Start!

September is just around the corner and it is usually a time when we get back into our regular schedule and routines, and this makes it a great time for reflection. I encourage you to take some time to reflect on your everyday rhythm and routines. Are they serving you? Bringing you closer to your goals and what you want your life to look like? If not, make a plan to change. We all have room for improvement! Create a routine that reflects your values and goals, and who you want
to be as a person.

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Change your Life with these 3 Habits

1. Walking.


Walking is a great tool in weight management and it can also drastically reduce stress, and improve mood and mental clarity. You’ll get even better results if done outside! How fast should you walk? You don’t have to power walk to see results. There are just as many health benefits to a slow, leisurely walk, so pick what suits you in the moment (1). Walk with a friend or use this as your personal time for reflection.

Even if you are an avid exerciser, you still need to walk, especially if you work at a desk all day! New research suggests that sitting too much is having a dramatic negative impact on our health (2).

You’ve probably heard of 10 000 step a day? Why not get started today!

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