Insomnia Got Your Down? Tips For A Better Quality Sleep


With the longer days in the summer we tend to go to bed a little later and wake up with the sun a little earlier. That doesn’t mean that the time you do sleep has to be compromised! A good quality sleep is essential to maintaining good health. Take it from Kirk Parsley in this TED Talk. Sleep is when we do a lot of detoxifying, when our stress hormone cortisol decreases, when we repair our tissues and so much more. We are more productive and alert after a good night sleep therefore more effective throughout the day. 

So how do we get more sleep? Here are some simple tips to help you. 

Lifestyle Tips:

  1. Stick with a routine - I say it time after time that our body loves routine. We end up with a better quality sleep when our body knows around when to shut down and when to wake up. There are several sleep cycles we go through during a night and with a good routine our body will naturally come out of the sleep cycle when needed, instead of jolting awake in the middle of a deep sleep. 
  2. Bedtime routine - Melatonin production increases in the evening to help you fall asleep. Blue light from screens (ie. TVs, iPads, cell phones) block melatonin production therefore impeding the onset of sleep. Try to turn off all electronics a half hour before bed or if really necessary use an app such as f.lux to eliminate the blue light. Do a little reading right before bed, spend time with your partner or take a bath with some calming essential oils such as lavender. 
  3. Leave the bedroom for sleep and sex - Are you working in bed up until you go to sleep? Watching tv? Is your bed a playground for pets and children? If you struggle with sleep try to maintain your bedroom as a sort of sanctuary and don’t bring in things you don’t need. Leave your phone outside the room, light a candle before bed, and try to avoid distractions in bed such as pets crawling around. 

Food as Medicine:

  1. Avoid coffee in the afternoon - Caffeine has a half life of about 6 hours. Therefore the extra coffee to get you through the afternoon slump may affect your sleep later on. That goes for pop and caffeinated tea as well. 
  2. Have a tsp of raw honey before bed - Raw or unpasteurized honey is a great source of tryptophan. The tryptophan then gets converted to serotonin and melatonin in the brain to help calm the mind and trigger sleep. It also helps maintain liver glycogen levels which the brain relies on throughout the night for energy. If you wake up around 1-3am your liver may be struggling to provide glycogen therefore this may be a good trick for you. 


  1. Magnesium - This is a very common deficiency as it is difficult to get a lot from our diet. Magnesium has been shown to have a calming effect on our nervous system and relaxes our muscles priming us to relax. I recommend 200-400mg of magnesium bis-glycinate to start before bed. 
  2. Nervine herbs - Some of my favourite calming herbs are chamomile, passionflower and valerian. Combined in a sleepy-time tea is a great tool to use if you struggle with sleep and something I often do for my patients.
  3. Melatonin - As your cortisol decreases throughout the day, melatonin starts to increase peaking during the night. It is more likely helpful for those who have low melatonin levels (something that can be tested for). I recommend starting with 0.5-3mg a half hour before bed. Many people find lower doses more sedating than higher doses and cause less dependence. 

If you are struggling with sleep, start with these simple tips but I am always here to help to discover the root cause of your sleep issues! 

In health & happiness, 

Dr. Karen

Magnesium: The Relaxation Mineral

Magnesium is one of my favourite minerals and one I use a lot of in my practice due to the plethora of conditions it can help treat. Mainly it is a relaxation mineral, relaxing your muscles, mind and mood. It is a very simple mineral but a common definitely we tend to have. 

Magnesium is crucial to our bodies as it is needed in over 300 reactions as a co-enzyme. Basically if we don’t have enough magnesium our body doesn’t work optimally leading to several issues, including high blood pressure, migraines, cramps and even acid-reflux, just to name a few. Unfortunately magnesium is hard to get in our diet due to soil depletion and heavy food processing. It is also depleted from an excess of coffee or pop. It is found in foods such as seaweeds and other leafy greens, as well as nuts and seeds but it is difficult to eat enough of these foods to get sufficient magnesium levels. Multivitamins also don’t typically have enough magnesium to top up what we do get from our diet. Those supplements tend to have 0-70mg/tablet, which is far lower than the recommended dose. 

Wondering if you could use magnesium? What does magnesium help with:

  • Muscle pain - relaxes skeletal muscle, which we use during exercise and which get tight during times of stress 
  • Cramps - either muscle cramps like charlie-horses or hormonal cramps during your period
  • Constipation - relaxes smooth muscles in your gut (magnesium citrate is the best form for this)
  • Migraines - a great addition for migraine treatment plan 
  • Insomnia - helpful to take before bed
  • Stress - the more relaxed we are the better we can handle stress
  • Hypertension
  • fibromyalgia
  • Acid reflux
  • PMS - balances mood
  • Metabolic syndrome - eg. diabetes
  • Hypothyroidism 
  • Osteoporosis - helps to build bone
  • and so on!

I usually use magnesium bis-glycinate in my practice as it is more highly absorbable and has less side effects, ie. loose stools. Magnesium citrate is only helpful with constipation. The dose varies depending on the person and symptoms, however a good starting dose would be 400mg at night. working up from there if needed. Talk to your ND about what dose is right for you. Epsom salt baths are a great addition to your bath routine as well as they are full of magnesium. Myers intravenous therapy, which I do in my practice, is another great way to get a helpful boost of magnesium. It is a safe supplement to take however be cautious and speak to your doctor if you have hypertension, kidney disease or are pregnant. 

Crave chocolate? You might just be deficient in magnesium! 


In health & happiness, 

Dr. Karen


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