Achieving Quality Sleep



What’s worse than feeling tired all the time? Not being able to fall asleep to give your body the rest it requires! At Nexus Naturopathic Medical Clinic, we believe that optimal sleep is necessary for your body to rest, recover, and replenish before another day at work or school. What is considered optimal sleep?


Optimal sleep is the ability to easily fall asleep once you hit the bed, sleep throughout the night without waking up constantly, and get 7 to 9 hours of uninterrupted sleep each night. Difficulty falling asleep is known as sleep onset insomnia, while difficulty staying asleep is referred to as sleep maintenance insomnia.


For some, sleep comes easily after a long day at work, because physical exhaustion is real. However, others find themselves awake for hours despite feeling both mentally and physically exhausted. This is called feeling “tired, but wired.” The body is tired, yet the mind is constantly thinking. In such cases, it is important to calm the nervous system to enhance sleep, because constant stress and a heavy to-do list can have most people feeling agitated.


You might be wondering, what are some ways to calm the nervous system before bed?

  • Work on reducing stress levels through meditation, yoga, deep breathing, and nature walks

  • Exercise earlier in the day rather than the evening

  • Take a warm bath before bed, which drops core body temperature telling the body it is time for bed

  • Avoid caffeine in the evening

What happens when none of these methods help? Well, that is where supplementation and dietary changes are recommended to achieve the following goals:

  • Boost melatonin (sleep hormone) to decrease the time it takes to fall asleep

  • Ensure sleep is maintained throughout the night

  • Achieve deep sleep & wake up feeling refreshed


If you experience trouble falling asleep or difficulty staying asleep, Calgary Naturopath Dr. Dhaliwal uses professional grade supplements, nutrition, and lifestyle modifications to help you achieve optimal sleep. To book an appointment, call 403-453-6261 or book online.