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Get a More Restful Sleep

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Author:  Dr. Melanie Leppelmann, ND, Winnipeg MB

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Are You Having Trouble Sleeping At Night?

A restful sleep each night has been shown to improve mood, concentration and decrease the risk of developing a number of diseases. Get the most out of your sleep each night with the following tips:
  • Sleep in a dark room. Melatonin is a powerful antioxidant that is secreted between 10pm and 3am. Its secretion is inhibited by light and promoted by dark.
  • If you have trouble sleeping through the night, try having a high protein snack before bed, such as almonds. The amino acids in protein have been shown to normalize cortisol levels. Abnormal fluctuations in cortisol secretion have been linked with intermittent waking throughout the night.
  • If you have trouble turning off your mind after a busy day try adding some white noise to the room, for example, from a fan. This will provide your mind with a distraction and could help you to fall asleep faster.
  • Loud snoring followed by a pause and gasping for air can be a sign of sleep apnea. Other symptoms of sleep apnea may include a morning headache and dry throat. If this is the case you may benefit from a machine that ensures your airways stay open while you sleep.
  • Deep breathing may help you relax after a long day. While lying in bed put one hand on your abdomen and one hand on your chest. While breathing slowly and deeply in through your nose and out through your mouth, focus on letting the hand on your abdomen rise and fall while the hand on your chest stays stationary. 
For more information about Dr. Melanie Leppelmann ND please visit:

20 Holly Street, Suite 200, Toronto, ON M4S 3B1
Tel: (416) 496-8633   Toll Free: 1-800-551-4381