1. Put your phone away! Trying to fall asleep while continually being bombarded by vivid colours and sounds can actually decrease your melatonin secretion and slow down your ability to fall asleep.

2. Set up a bedtime routine. Whether it’s having some tea or reading a book, make sure you’re doing something that helps you wind down!

3. Take a hot shower or bath. Warm water helps relax muscles and gives you an overall feeling of relaxation.

4. Try being in a dark and quiet space. Sometimes it’s not possible to have a completely tranquil space but do your best to help facilitate that.

5. We can’t always control the noise, sometimes loud neighbours or street construction get in the way. Wear earplugs to help dampen some of that noise and help you get a good nights sleep.

6. Try melatonin supplementation! Often as we age, we have trouble falling asleep and staying asleep. Studies show that melatonin, the primary hormone responsible for helping you sleep, decreases as we age and can be the reason why we have such difficulty. Try increasing your melatonin by either taking a melatonin supplementation or by adding foods with increased melatonin in your diet. Some foods that are higher in melatonin are asparagus, grapes, nuts, cherries, corn, pomegranate, rice and barley.

7. Magnesium is essential in muscle relaxation and can help you fall asleep and stay asleep. The best and most absorbable types of magnesium are magnesium citrate, magnesium bis-glycinate or magnesium aspartate. Try to avoid magnesium carbonate, magnesium oxide and magnesium gluconate as these types are not as absorbable in the blood.

8. Avoid drinking caffeine later in the afternoon. Caffeine is a stimulant, and it will keep you awake much longer than you’d like.

9. Try going to bed at the same time every night. Although this tip can be a bit unrealistic, consistency is vital in helping with your bedtime routine.

10. Do something about your aches and pains. Pain can be either the cause or the consequence of insomnia. Seeking treatment for your aches and pains can put a big dent in your difficulty sleeping.

Don't forget, we're always here for you. Give us a call at 905-763-4000 to find out how our team of Chiropractors, Massage Therapists and Physiotherapists can help you get rid of your aches and pains so you can sleep better.