What Your Cravings Are Telling You About Your Health

What Your Cravings Are Telling You About Your Health

Alexis Reid

Picture this, you work hard all day to eat “healthy” choosing vegetables over treats, and then 9 pm hits. The kids are in bed and all you can think about is finishing the tub of ice cream that is in the freezer. Sound familiar?

Many of my patients, especially tired, stressed out moms, mention to me that their intense cravings derail their efforts to make healthy food choices. In today’s blog post I am going help you get control back over your cravings. Cravings get a bad rap, but they actually aren’t a bad thing. They are a sign. They are your body’s way of asking for what it’s not getting, or missing.

Unfortunately, most people do not crave healthy foods like veggies. Cravings are usually for things that we consider to be “treats”; foods that are high in sugar, fat, or salt. The first thing to tease out with regard to cravings is, is it a craving, or are you just bored?

If you are craving a “bad food” but not a specific food, it could be a sign that your blood sugar has crashed. These big swings in blood sugar happen when you do not eat enough protein or fat with your meal and instead pick carb heavy options


Sugar is one of the quickest sources of energy for your body. It is the food people tend to crave if they are over tired or feeling sluggish. Sugar cravings often happen mid-afternoon. This usually happens if you had a lunch that was carbohydrate heavy and did not contain enough protein. A good way to ward off mid-afternoon sugar cravings is to have a palmful of nuts/seeds at 1 pm. This helps to stabilize your blood sugar, and energize you through the afternoon. The other time people tend to crave sugar is after dinner. I do not recommend having dessert daily, as this perpetuates the habit of having something sweet after dinner. These post dinner cravings are typically habitual, and are not due to your body chemistry


Cravings for chocolate specifically, not just something sweet, is a classic sign of a magnesium deficiency. Magnesium glycinate is my supplemental form of choice to help replenish your stores


Salt cravings are typically have 2 causes:

  • Adrenal Stress
  • Electrolyte Imbalance

Adrenal Stress- Your adrenal glands require salt to properly make stress hormone. In our modern life, we ask a lot more from our adrenal glands on a daily basis than has ever been asked before. If you are under a lot of stress, you are requiring your body to make excess adrenal hormones. Your body needs more salt to be able to make these hormones, hence the salt cravings

Electrolyte Imbalance- I see this most frequently with patients who are eating clean and exercising to the point of sweating 3-5x/week.If you are making all of your food at home, and eating clean, you need to add salt to your food. Our daily requirement for sodium is 2000 mg (about ½ tsp). The danger of consuming too much salt happens when people are eating a diet consisting mostly of processed and packaged foods. Another hint that you may need to add more salt to your diet is having low blood pressure, below 100/60 mmHg, or becoming lightheaded when you go from sitting to standing.


I hope that you are not still following the low fat diet craze of the 90’s. Cravings for fatty foods usually signify that you are not eating enough healthy fats. Healthy fats are critical for hormone production, proper brain function, skin health and much more. Fats to add include: avocado, olive oil, nuts, seeds and salmon

Red Meat

Did you know that cravings for red meat often happen when you are iron deficient? Red meat is a good source of heme iron, the most easy to absorb form, so your body goes seeking it out.  We need to have good iron stores in the body to have energy, and to have healthy, thick hair. If you suspect you may have an iron deficiency, ask your doctor or naturopathic doctor to test your ferritin levels. Ferritin is your stored form of iron, and is the best indicator of your body’s iron status.

So there you have it! Your cravings in a nutshell

What foods do you tend to crave?

As always, if you have any questions or comments feel free to leave them below or send me an email

Thanks Again,

Dr Alexis

Dr Alexis practices in Kanata, and is currently accepting new patients.

Naturopathic medicine is covered by most extended insurance benefits



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When Acne Hits in Your 20's and 30's

When Acne Hits in Your 20's and 30's

Alexis Reid

I am guessing that you never expected to still have acne in your late 20’s and 30’s? Many of my patients sailed through their teens and early 20’s with perfect skin only to be saddled with what we call “late onset adult acne”. I have a confession to make, I am one of those people. I always had great skin, which is really helpful when you have a skincare line! Then suddenly when I started my practice, my face broke out and didn’t stop for close to 3 years. Why was this happening?!  There I was a “skincare expert” with a face full of acne. I needed this to get fixed, and fast.


My research into adult acne over the last 5 years has lead me to a few conclusions about adult onset acne. The most important of which are that it is either

  • Hormone Related
  • Food Related

Allow me to expand, hormones play a critical role in skin health and there are a lot of things working against women from a hormonal perspective in their late 20’s and early 30’s. This is often one of the most stressful times in their lives. They are either working their tails off to establish themselves in their career, having and raising small children, or doing both at the same time. There are often financial struggles that come from paying off student debt while trying to get your first mortgage. The bottom line is this additional stress wreaks havoc on hormones. The stress hormone cortisol rises when we are under stress, it is linked to the fight or flight response. Increased cortisol leads to increased insulin. If you are under chronic stress, then your cortisol is constantly elevated. This means your insulin frequently elevated, which in turn, elevates your testosterone. Testosterone increase acne by increasing oil production on the skin, the acne’s food source.

Acne that is related to increased testosterone tends to develop on the chin and jawline area. Think of the area of a man’s face that is covered by a beard, that is where your testosterone linked acne will be. If it is not bad enough that all this stress is increasing cortisol and increasing testosterone, in your late 20’s and early 30’s your progesterone levels start to naturally decline. When your progesterone levels decline, your estrogen levels “look higher” this also makes your insulin levels spike. Having your hormones starting to work against you makes it all the more important to avoid foods that aggravate acne prone skin.

I also see a number of women who are diagnosed with Polycystic Ovarian Syndrome in their late 20’s and early 30’s. Symptoms of PCOS include: acne, weight gain and hair growth. These are all symptoms of elevated insulin and testosterone. Your acne could be the first sign that you are headed down the path to PCOS. For more about PCOS and how to help reverse it, click here.


So how does food play into all of this? Well as I mentioned last week, foods that increase your blood sugar, increase insulin and increase testosterone. But that is not the whole story. When your body has been under stress for many years, this stress causes damage to your digestive system. There is a layer of cells that line your intestines that are supposed to keep proteins within the digestive track. Stress aggravates this layer, leading to it having gaps in it, known as “Leaky Gut”. When your gut is leaky, proteins that are supposed to stay in the digestive track make their way into the bloodstream. These proteins are very inflammatory and can lead to acne.

So What Should You Do

  • Stress Reduction: this does not have to mean yoga and meditation. The best stress reduction is whatever works the best for you. That could be hiring a house cleaner, delegating certain tasks, a night out once a week or exercise. What’s most important is that you implement some strategy to lower your stress
  • Eat the Right Foods: Food is fuel. Don’t give your body garbage
  • Lift Weights: Weight bearing exercise is one of the only ways, besides eating better, to lower your blood sugar. This in turn lowers your insulin and testosterone levels.
  • See a Naturopathic Doctor: I have helped many patients find the ideal eating patterns and exercise for themselves, as well as, prescribing targeted supplements for stress and hormonal balance. I also usually do acupuncture on these patients as it works quite well with helping to regulate hormones.

I hope you found this post helpful. Please share it with your friends and family who may be dealing with adult acne. It can be fixed!


Dr Alexis

Dr Alexis practices in Kanata, and is currently accepting new patients

Naturopathic Medicine is covered by most extended insurance benefits



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How Does Food Impact Acne Prone Skin?

How Does Food Impact Acne Prone Skin?

Alexis Reid

For years we have been told that food has no impact on acne. Remember hearing when you were a teenager that eating chocolate and drinking pop would not make your skin break out? Well I am here to challenge those thoughts today. It’s not that simple. I am sure most of you know many people who eat or ate all kinds of “junk food” and had perfect skin! But like everything to do with the body, the way your body responds is unique.

Our skin is like a window that allows us to have a sneak peak at what is going on inside the body. Did you know that many cases of eczema are caused by eating a food that the body is reacting too? The same goes for acne. Acne is often the first sign that something is off balance within the body.

What causes Acne?

This is not a simple question to answer, as many things cause acne. In my practice the “Big 4” are:

  • Hormonal Imbalance
  • Food Sensitivities
  • Inflammation
  • Stress

With respect to hormonal imbalance, the hormone that is most often the cause of acne is testosterone. When we have too much testosterone, relative to estrogen and progesterone, it signals for the skin to make more sebum, which is the food source for the bacteria Propionibacterium acne, resulting in increased breakouts. There is so much to cover with hormonal imbalances and acne, especially acne that starts for the first time in your 30’s, that I will do another blog post on this next week.


So how does food play a role? We talked about how much of a role testosterone plays in acne. One of the ways testosterone gets increased is by eating foods that are high in sugar! When you eat foods that are quickly converted to sugar, it makes your body have to spike its insulin levels in an attempt to bring your blood sugar back down, as the body is always fighting to stay in a state of homeostasis or balance. When insulin increases, testosterone follows suit, which leads to acne.


The Worst Foods For Acne Prone Skin

  • Sugar: causes an insulin spike, which increases testosterone. All sugar is not created equally. The worst offenders are simple sugars (candy, high fructose corn syrup, fruit juice/pop). These spike the blood sugar very fast, as they do not contain any protein, fat or fibre to slow the release of sugar. This is why eating the whole fruit is still ok for people with acne. The fibre provided in the fruit helps to slow the blood sugar spike. If you find yourself in a situation where you know you are going to be consuming a lot of sugar, make sure you at least eat protein and fat with it in an attempt to slow the insulin spike
  • Simple Carbohydrates: things like white bread, pasta, rice, spike the blood sugar in pretty much the same way as eating sugar does. These foods should be removed from your daily diet.
  • Dairy: this is a tricky one. Most dairy contains a decent amount of protein (cottage cheese, cheese, milk), but the proteins from dairy act like a carbohydrate in the body. What this means is they act like sugar! They spike insulin levels, which in turn increases testosterone. Dairy is an inflammatory food for most people, and contains natural growth hormones. The first thing I do with acne patients in my practice is take them fully off of dairy for 3-4 weeks. This resolves their acne in 70-80% of cases.
  • Foods You are Sensitive To: If you have a sensitivity to a food, it is going to mount and inflammatory response in the body. This inflammatory response will increase insulin, and you guessed it, increase testosterone.

 The Best Foods For Acne Prone Skin

  • Nuts/Seeds- provide healthy fats that help with the skin’s ecosystem to not allow the overgrowth of Propionibacterium acne. Their protein content helps to reduce insulin and testosterone spikes
  • Avocados- also provide healthy fats and protein.
  • Vegetables- eating a wide variety of different vegetable of varying colours (red, purple, green) helps to provide the skin with the antioxidants it needs
  • Berries- a low sugar fruit that provides antioxidants, and do not spike insulin levels
  • Water- dehydrated skin is more prone to acne


The biggest messages I want you to take away from today are

  • Ditch the Dairy: if your skin is breaking out, this is the first thing to try
  • If you must eat sugar, make sure to also eat protein and fat with it.

I hope this blog post helped with your understanding of the connection between food and acne. If you have any additional questions, feel free to email me or comment below


Dr Alexis

Dr Alexis practices in Kanata, and is currently accepting new patients. To schedule your appointment, click here.

Naturopathic Medicine is covered by most extended healthcare benefits.


PS: Our Oily Skin Moisturizer is designed specifically for acne prone skin!

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Dietary Supplements Shown to Help Eliminate Postpartum Blues

Dietary Supplements Shown to Help Eliminate Postpartum Blues

Alexis Reid

This week I wanted to take some time to expand on the recent Facebook Live Video I did on the Centre for Addiction and Mental Health in Toronto’s study on Postpartum Blues. To read the study, please click here. I think this research is great in that brings to light simple interventions that new moms can do at home to help ease their transition after giving birth.

Postpartum Blues are quite common after giving birth, and usually start around 4-7 days postpartum. Postpartum Blues and Postpartum Depression are not the same thing, but when the blues get severe it significantly increases a woman’s risk of being diagnosed with Postpartum Depression. Many women do not suffer depressive symptoms at all but are afflicted with a strong Postpartum Anxiety. Postpartum Blues are caused by a surge in the enzyme monoamine oxidase, which breaks down our “happy neurotransmitters” dopamine, serotonin and norepinephrine. Having less dopamine, serotonin and norepinephrine can lead to feelings of sadness and lack of motivation. An increase in monoamine oxidase is also observed in people who suffer from depression, so trying to reduce this surge soon after it starts is an essential component of successful treatment of Postpartum Blues. The typical peak for monoamine oxidase levels in women is 5 days postpartum.

The supplement that they used in this study contained 3 key ingredients

  • Tryptophan- Building block of serotonin
  • Tyrosine- Building block of dopamine
  • Blueberry Extract- Anti-inflammatory effects


The participants were given the supplements in the following manner

Night of Postpartum Day 3- Blueberry extract and Juice

Morning of Postpartum Day 4- Blueberry extract and Juice

Night of Postpartum Day 4- Blueberry extract and Juice and 2g L-tryptophan

Morning of Postpartum Day 5- Blueberry extract and Juice and 10g L-tyrosine


The levels given of L-tryptophan and L-tyrosine are higher than you would get from diet alone, but they were determined to be safe for breastfeeding.

Results: On postpartum day 5 the women underwent tests to assess their mood. One of the ways they were tested is via sad mood induction, which measured their ability to be resilient against sad events. The women read statements that expressed pessimism, dissatisfaction and lethargy, and listened to sad classical music.  Depressive symptoms were measured both before and after. There was a stark difference in the women who received the supplements and those who did not. The women who received the supplements did not experience any depressed mood, while the women who did not receive the supplements had an increase in depression scores.

These results are very impressive! Having worked with many postpartum moms in my practice, I know it is considered common place for moms to feel very down and out mood wise for the 4-10 days after giving birth. This simple intervention can help to stabilize mood in these moms which could help to smooth out their transition to mother hood and would make them more resilient to the challenges that early breast feeding can present.

This study is great example of how our moods can be so greatly impacted by the foods we eat.

Another well studied intervention for Postpartum Blues and Postpartum Depression is fish oil. Fish oil, specifically the DHA component of the oil can help to stabilize mom’s mood and helps with baby’s brain growth postpartum.

One great way to help a new mom is to feed them! Here is a recipe for a postpartum smoothie that is high in the nutrients necessary to help reduce the symptoms of Postpartum Blues

Postpartum Blues Smoothie

Serves 2

2 Cups Water

2 Cups Baby Spinach

1 ½ Cups Frozen Blueberries

3-4 Chunks Frozen Pineapple

1 Avocado

¼ Cup Cashews (soaked in water)

¼ Cup Hemp Seeds (soaked in water)

  • Combine Cashews, Hemp Seeds and Water and allow to soak for 10-20 min before blending. Blend until very smooth
  • Add in Baby Spinach, Frozen Blueberries, Frozen Pineapple, and Avocado. Blend again until smooth. Divide into glasses and enjoy!


Did you suffer from Postpartum Blues? Please share in the comments below


Dr Alexis

Dr Alexis practices in Kanata. To schedule your appointment, click here 



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Natural Relief for Painful Periods

Natural Relief for Painful Periods

Alexis Reid
This week I am going to be giving you my favorite ways to reduce pain and discomfort during your period. It is important to accept that making any major changes to your period can take between 3-6 months so it is good to have some quality natural pain relief options in your back pocket. I am hoping that some of you have already been implementing the changes I discussed last week and are well on your way to much happier periods!

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Are Your Periods Much Worse Since Having a Baby?

Are Your Periods Much Worse Since Having a Baby?

Alexis Reid

Something that has come up A LOT in my office, is how much worse your post baby periods can be. I am not just talking about the first few cycles after you have a baby, but the changes in your periods that last for years! Whenever I come across something that I am seeing in a lot of patients, that is not talked about very much, I make it my mission to get the bottom of it. Today I am going to go over what causes your period to get worse after having a baby and share a few things that you can do to help get things back to being more manageable.

For starters, what is a normal period? Many of us have no idea that what we think is just “a little off” could actually be the sign of an underlying medical concern. While pain, heavy bleeding, terrible mood swings, headaches, bloating, cravings and breast tenderness are common, they are not NORMAL.

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The 3 Most Researched Nutrients for Female Infertility

The 3 Most Researched Nutrients for Female Infertility

Alexis Reid

I am back from a busy week in Vancouver, where I attended the Integrative Fertility Symposium. The Integrative Fertility Symposium brings together health practitioners from many different disciplines including: medical doctors, naturopathic doctors, Chinese medicine practitioners, acupuncturists and nutritionists. I learned many new acupuncture techniques that I will be bringing back to my patients and my practice. In my next few blog posts I will be summarizing the most interesting talks I attended for your learning pleasure!

1) Vitamin D

Vitamin D has been one of the most talked about vitamins of recent years, but did you know that Vitamin D isn’t really a vitamin at all? It is actually a hormone. We are able to synthesize Vitamin D in our skin. With true vitamins, we are not able to make them, we have to get them via food.

Vitamin D is critical in the preconception time period (3-4 months, prior to conception), as well as during pregnancy and breastfeeding. All cells in the body have a Vitamin D receptor. We are uncovering new information about the importance of Vitamin D every day. Fatty fish is the best food source of Vitamin D, however, you would have to eat 1/2lb of fish every day to reach sufficient levels.

65-70% of women in the USA are deficient in Vitamin D. The number are likely even higher in Canada. In Canada, we are not able to synthesize Vitamin D in our skin from October to May, due to the angle of the sun. This means that Canadians, especially those trying to conceive, should be considering Vitamin D supplementation during the winter months.

Vitamin D is known to be important for conception. Interestingly even in women using donor eggs (not their own) pregnancy rates increased from 38% to 78% if they had sufficient levels of Vitamin D.

During pregnancy, Vitamin D helps to reduce the risk of pre-eclampsia, bacterial vaginosis, gestational diabetes and pre-term delivery.

Postpartum, sufficient levels of Vitamin D can help reduce the risk of Postpartum Depression.

You can ask your doctor or naturopathic doctor to test your levels of Vitamin D (it is not covered by OHIP, unless you have certain medical conditions). This blood work should be part of all moms preconception work up.

2) Inositol

Inositol is a well researched “B vitamin like” substance that can help with insulin sensitivity in the body. Insulin resistance is a major issue for people suffering from conditions like polycystic ovarian syndrome (PCOS) and type 2 diabetes. PCOS is a common cause of infertility in women. Women with PCOS often do not ovulate regularly, have problems with insulin sensitivity, can have cysts on their ovaries, suffer from acne and hair growth on their face and body.

The average women gets 1g/day of inositol from their diet. The therapeutic dose of inositol is 4g/day. You have to be patient with inositol, as it takes 3-6 months to be effective. It helps improve ovarian function, helps reduce BMI and reduces the risk of gestational diabetes.

3) Coenzyme Q10

Is a substance that helps convert food into energy. The process of cell division in the ovary is a process that takes a lot of energy! CoQ10 levels decrease with age, leading to a decrease in available energy for proper cell division within the egg. I suggest CoQ10 supplementation in women over the age of 35 who are trying to conceive. With CoQ10 supplementation, it if important to not take it in a tablet, but in a capsule that is oil filled, as this greatly helps with absorption. Current research suggests that the amount of CoQ10 that should be supplemented is 600 mg/day.


I hope you found this blog post helpful! Next week, I will cover what I learned about ovulation disorders.


Dr Alexis

Dr Alexis practices in Kanata and is currently accepting new patients. To schedule your appointment, click here 

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Why You Are Waking Up Between 1-3 am

Why You Are Waking Up Between 1-3 am

Alexis Reid

Hopefully, after reading my last few blog posts, you have learned why sleep is so important to our health and wellbeing, the most important steps to integrate into your night time routine, and what “hacks” you can use to get a good night’s sleep when all else fails. Today I am going to cover a problem that I commonly see amongst my patients. My patients often tell me that they have no problem falling asleep, many of them literally fall asleep as soon as their head hits the pillow! Unfortunately, this sleep doesn’t last too long, and they find themselves wide awake at some point between 1-3 am! There are many different reasons this can happen.

Top 5 Reasons You Wake Up Between 1-3 am

  • Low Blood Sugar- Also called hypoglycemia, this is the #1 cause of night waking that I see in my practice. The theory behind this is fairly simple. Many people, especially those who are trying to be careful about what they are eating, eat dinner somewhere around 6 pm and then do not eat again before bed. That means if you go to bed between 10-11 pm you have already gone 4-5 hours without food. If you plan to wake up between 6-7 am, you will have gone 12-13 hours without food! Even people who do eat food in the evening, it tends to be a carb heavy snack. When we eat snacks that are high in carbs and do not have much protein and fat the body burns through them fairly quickly. What should happen when we go to sleep is our stress hormone cortisol starts off low and should gradually rise over the night until about 6 am when it signals your body that it is time to wake up and “break the fast”. Waking up between 1-3 am can be caused by a premature cortisol spike. When we run out of food or fuel, our body starts secreting cortisol, which signals your body to wake up. The most effective way to overcome this is to have a snack that contains protein and fat a half hour to an hour before bedtime. Good snack options are
    1. Pumpkin Seeds- Contain both protein and fat and are also high in magnesium, nature’s muscle relaxant
    2. Cashews
    3. Almonds
    4. Small Piece of Meat and ¼ Avocado


  • Waking to Urinate- You should not have to wake up during the night to go to the bathroom. If you do wake up, it should be one time max. There are many reasons people wake to urinate, but the most common I see is that they are drinking a lot of water in the evening. It is a good idea to slow down water intake in the evening after dinner. Frequent urination can also happen when you are drinking a lot of water, but do not have adequate salt/sodium intake. If you are making most of your own food and not adding salt you are at risk for a sodium deficiency. This can make it feel like water “goes right through you”. To combat this, add salt to taste to your food. If you have high blood pressure, speak to your doctor or naturopathic doctor before adding more salt to your diet.


  • Chinese Medicine- In Chinese Medicine, waking between 1-3 am is related to the liver. The liver starts rebelling and waking you up if you have been under a lot of stress, eating fried fatty foods, drinking too much alcohol, feeling extra irritable and having a shorter fuse than usual. The best time to help the liver get back on track is spring. Doing a detox is very beneficial, as is starting your day with lemon water, and exercising for 10-30 min/day.



  • Your Children- Many of my patients are not waking up on their own, but are being woken up by their children. Stay tuned for next week’s post on how to get your child to sleep through the night!

Do you wake up during the night? Post in the comments below.

Dr Alexis

Dr Alexis practices in Kanata and is currently accepting new patients. To schedule your appointment, click here



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6 Hacks For a Better Night's Sleep

6 Hacks For a Better Night's Sleep

Alexis Reid

I get it. You want to get better and deeper sleep, but you find that you can’t consistently stick to your bedtime routine. There is always something that comes up to keep you from getting into bed, and too much on your mind once you get there to allow for sleeping. This week I am going to show you my favorite hacks to get the best quality of sleep, even if you are short on time.

One common problem with sleep that I see all the time with my patients is that they can’t get into bed. They have a list a mile long of tasks they want to accomplish before turning in for the evening. It is hard to prime the body for sleep if you are running around like a chicken with its head cut off right until bedtime. My first hack has worked wonders for people who just can’t seem to get to bed….let’s see if it can work for you too!

6 Hacks For a Better Night’s Sleep

  • Set an Alarm- For the time you want to GET INTO BED. Yes, you heard me right. The sleep problem so many people have is getting to bed, not falling asleep. There is always going to be something to watch or read on the internet, or one more chore to do. Setting an alarm that tells you it is time to go to bed makes it a commitment and gets your “going to bed” process started at a decent hour. Try this: set your alarm for 10 pm for 1 week and see if it helps you get to bed earlier. We often push to get things done at night and end up sleep deprived. If you do the task in the morning, after a good night’s sleep, it likely won’t take you as long to complete.
  • Amber Glasses- While amber glasses may look funny, they are very helpful for people who, for whatever reason, cannot turn off all electronic devices 1-2 hours before bed. Amber glasses help to block the blue light, which is what tricks your brain into thinking it is still daytime. I suggest my patients put their amber glasses on for any TV/computer time that they do once the sun has gone down. Amber glasses can be found on Amazon.
  • Epsom Salt Bath- I talked about the benefits of having a hot shower in my bedtime routine post. Having an Epsom salt bath has added benefits to help relax muscles and encourage a state of sleepiness due to the magnesium in the salts. I recommend having a bath about 2 hours before you want to fall asleep and to stay in the tub for at least 20 min. Some of my patients watch their favorite show on Netflix in the tub, while wearing their amber glasses of course.
  • Bedtime Snack- A bedtime snack helps to keep your blood sugar stable all night. This is especially important if you are someone who wakes up during the night. You could be waking up because your body has “burned through all of its fuel” and thinks it is morning. My favorite bedtime snack is a handful of pumpkin seeds.
  • Wear Socks- It is not uncommon for circulation to slow down a bit at night causing cold feet. So many of my patients report lying in bed awake at night because they have cold feet. Put some socks on! Once your feet are warm, it makes it easier to drift off. Similarly, if your feet get too hot at night, stick them out of the blankets to regulate.
  • Open the Curtains First Thing in the Morning- This helps your body to recognize that it is indeed morning, and helps stop the production of melatonin. Looking out the window into the sun for 10-15 minutes can help get your energy up in the morning and helps to solidify your circadian rhythms.

This week I would like everyone to try setting an alarm for when they are going to get into bed. Please just do it! It makes a huge difference in the quality of your sleep.

Dr Alexis

Dr Alexis practices in Kanata and is accepting new patients. To schedule your appointment, click here.

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Do Adults Need A Bedtime Routine?

Do Adults Need A Bedtime Routine?

Alexis Reid

A bedtime routine may be something you haven’t thought about since you were in elementary school. Back then taking a bath, unwinding, and reading a few books were likely an important part of your evening. Bedtime routines tend to take a back seat as we get older, but with the number of patients I see in my office every week with sleeping problems, it may be time to bring them back.

Why are bedtime routines a good idea for adults? For starters, our body likes routine. You may find that your body works the best when you go to bed and wake up at the same time, eat at the same time the list goes on and on. Our bodies like predictability. A bedtime routine can serve as a great trigger for the body that it is time to start unwinding. It doesn’t have to be elaborate, and can be flexible, but integrating some steps to help you “wind down” before bed can be better than the best sleeping pill.

We cannot expect our bodies to be go go go and then suddenly fall into a deep sleep. We need some time to unwind. Still not a believer? Try implementing a bedtime routine for the next week and see what a difference it can make for the quality of your sleep.

How To Create A Bedtime Routine

  • Turn off The TV/Get off Your Phone- At least a ½ hour before bed, ideally 1 hour, do not be on your phone or watching TV. Exposure to the light from the screen makes your body think that it is daytime. This is a great time to do some reading, talk with your partner, or do some gentle stretching. I recommend putting your phone on nightshift mode, as it reduces the brightness of the screen after dark.
  • Have a Snack- Do you wake up during the night? One of the reasons this happens is due to your blood sugar crashing. Having a handful of pumpkin seeds before bed can help you get a good night’s sleep. Pumpkin seeds are high in magnesium, nature’s muscle relaxant, are a good source of protein and provide healthy fats.
  • Have a Shower/Bath- Did you know that your body temperature dropping makes it easier to fall asleep. Having a shower or bath 1-2 hours before bed increases body temperature and then lowers it by 1-2 degrees, preparing you to cool down to sleep.
  • Keep Your Room Cool- Being too hot makes your body not go into as deep of a sleep. Keep your room cool (around 18-19°C).
  • Sleep in a Dark Room- Similarly to how watching TV tricks your body into staying awake, so does sleeping in a room that isn’t dark. Your room needs to be very dark (can’t see your hand in front of your face) to facilitate proper melatonin production.
  • Lavender- If you have trouble sleeping, new research as shown that inhaling the scent of lavender can help. You could have a diffuser in your room and use lavender essential oil, or add a few drops of lavender to your bath or shower.
  • Deep Belly Breathing- Taking 10 deep breaths when you get into bed, the kind where your stomach goes out and your chest stays in, helps to lower the stress hormone cortisol. If cortisol is high at night, it can make it more difficult to fall asleep.

Try to implement these suggestions into your routine this week and see for yourself the huge benefit they can have for sleep!

Do you have a bedtime routine? Please post it in the comments below

Dr Alexis

Dr Alexis practices in Kanata and is accepting new patients. To schedule your appointment, click here.





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