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3 Highly Effective Sleep Hacks You Shouldn’t Miss!


Attention: Night owlers are more prone to die prematurely than early risers.
The Journal of Chronobiology International studied 433,000 people and found that those who go to bed late and struggle to wake in the morning are 10% more likely to have early deaths than early risers.
Additionally, they also discovered late risers are prone to develop psychological disorders and physical illnesses such diabetes and physical illnesses.
According to BBC Health News:
“Malcolm von Schantz, professor of chronobiology at the University of Surrey, and another author of the paper said the problems experienced by night owls were a “public health issue that can no longer be ignored”.
If you’re a night owler yourself, or have a problem maintaining a regular sleeping period, here are 3 hacks sleep experts recommend you to try:
Hack 1. “4-7-8” Breathing Technique
How it works:
– BREATHE IN through your nose for four seconds– HOLD YOUR BREATH for seven seconds– EXHALE through your mouth for eight seconds
This technique was first introduced by a Harvard-educated doctor, Andrew Weil, MD, as a means of reducing stress and promote relaxation.
In her blog post “True Story: I Swear By This Trick to Fall Asleep Fast”, author Alina Gonzalez was struggling with stress and sleeplessness due to her best friend’s upcoming wedding:
“It was the week before my best friend’s wedding, and my anxiety (nerves, plus excitement) had reached epic levels. I wasn’t sleeping, to say the least. Part of that had to do with the maid-of-honor speech I would be giving. I was terrified and could not shut my brain off to fall asleep at night.”
Fortunately, the bride-to-be happens to be a wellness practitioner and suggested to try the “4-7-8” breathing trick which worked out well for Alina. She described her experience below:
“To me, the effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forced to slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.
When you first start, you’ll be desperate to just take in another breath, or you’ll want to speed up your counting, but if you stick to the numbers (or at least try to) and don’t take any breaks (in other words, consecutively repeat the 4-7-8 without resuming regular breathing), you can literally feel your heart rate slow down, your mind gets quieter, and your whole body physically relax. It washes over you like a calming, relaxing drug. I can never remember getting past the first set of 4-7-8.”
Know more about her story, read here.
Hack 2. Use of Natural Sleep Aid
Certain salve’s and sprays can be effective in promoting sleep. However, you might also want to consider getting a natural sleep aid supplements. At our wellness centre, three  of our most popular products are:
AOR Ortho-Sleep
– used for insomnia, promotes sleep and relaxation, improves quality of sleep and is 100% vegetarian.
Get it here.
BioClinic Naturals Gaba-Pro
– a low level of GABA (Gamma amino butyric acid) is known to cause anxiety, depression, insomnia, and epilepsy. With BioClinic Naturals Gaba-Pro, it is naturally manufactured, more superior to the synthetic kind, and has a fast acting effect which can be felt in as little as five minutes and can last from four to six hours.
Get it here:
Douglas Labs Brain Calm
– consists of GABA‚ Passion flower‚ Glycine‚ and Inositol, all ingredients known for their calming effects, stress relief, and promotes healthy sleeping habits.
Get it here.
Hack 3. Do a Workout.
It’s common knowledge that regular exercise has many health benefits. But did you also know that working out can boosts sleep? In the article “Seven ways … to improve your sleep” by Nic Fleming on The Guardian, item number 6 caught our attention:
“Do sweat it
Research has shown that working out can boost sleep. A review of 34 studies involving almost 2,000 participants found exercise shortens the time it takes to nod off and improves sleep duration and quality. However, Japanese researchers found that vigorous running an hour before bedtime cuts sleep length, while moderate exercise does not. “Regular exercise during the day or evening is a great way to improve sleep, but within two hours of bedtime it releases hormones that can lengthen the time needed to get to sleep,” says Shadab Rahman, a sleep researcher at Harvard Medical School in Boston, Massachusetts.”
Source: The Guardian
All hope is not lost for you night owlers. These tips will help you sleep better and get that rest your body deserves.
For more advice on how to improve sleep and your overall wellness, contact Dr. Amauri Caversan, he is a Toronto Naturopathic Doctor providing patient-centered health care.

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Acupuncture – A Naturopathic Treatment With Healing Wonders


Acupuncture is one of the staples of traditional Chinese medicine. It uses hair-thin needles inserted into specific target points in your body which rebalances energy flow and therefore helps eliminate illnesses.
If you are not a fan of getting poked with needles, you might reconsider when you find out what this form of naturopathic treatment can do. Read more below.
  1. Relieves Asthma Attacks
Wheezing, difficulty in breathing, general feeling of body malaise, sinusitis and sneezing are common symptoms of an allergic asthma attack. Most patients with this health condition carry inhalers which provide the drug for immediate relief. But just like any synthetic medicine, adverse side effects can arise from long-term use. There is, however, an alternative way of fighting off an asthma attack.
In an article by HealthCMi, a study was conducted on 1,445 patients where Acupuncture was used as the mode of treatment. It says:
“Patients receiving acupuncture had marked reductions of allergic asthma during strenuous and moderate exercise, work and social activities, and during sleep. The overall quality of life scores for patients receiving acupuncture were significantly higher than patients in the control group receiving no acupuncture.”
Furthermore,
“The researchers note that after the three months of acupuncture treatments, patients had significant improvements in global quality of life scores and individual parameters such as symptoms, activities, emotions, physicality, and mental function. An important finding, the durability of acupuncture was confirmed by a six-month follow-up. Despite not having any acupuncture for three months following the completion of the study’s treatment regimen, the six-month data point measured improvements “comparable to the 3 months’ improvements.”
  1. Helps Manage Menopausal Symptoms
Menopausal symptoms usually occur between ages 45 and 55, but may also be seen in as early as ages 30s or 40s. This stage can be particularly hard for women as symptoms may include abnormal vaginal bleeding, hot flashes, urinary symptoms, mood changes, and some may even develop osteoporosis and heart disease.
Kathryn Ryan published an article “Can Acupuncture Help Alleviate Menopausal Symptoms?” and had this to say:
“An umbrella review from Duke Clinical Research Institute that was a comprehensive assessment of previous systematic reviews and randomized controlled trials has found that women who received acupuncture had less frequent and less severe vasomotor symptoms associated with menopause than women who did not have acupuncture. The women who had acupuncture also reported improved health-related quality of life, as shown in the evidence reported in The Journal of Alternative and Complementary Medicine (JACM), a peer-reviewed publication from Mary Ann Liebert, Inc., publishers dedicated to the paradigm, practice, and policy advancing integrative health. The article is available free on JACM website.”
If you are looking to try out this mode of therapy, contact us at the Dr. Amauri Wellness Centre.
More about this study here.
  1. Better Pain Relief – Headaches, Low Back Pain, Osteoarthritis
Harvard Health Blog article “Acupuncture for Headache” discusses how acupuncture works:
“Individual large-scale clinical studies have consistently demonstrated that acupuncture provided better pain relief compared with usual care. However, most studies also showed little difference between real and sham (fake) acupuncture. In order to address this concern, a 2012 meta-analysis combined data from roughly 18,000 individual patients in 23 high-quality randomized controlled trials of acupuncture for common pain conditions. This analysis conclusively demonstrated that acupuncture is superior to sham for low back pain, headache, and osteoarthritis, and improvements seen were similar to that of other widely used non-opiate pain relievers.”
Source: Harvard.Edu
  1. Can Boost Chances Of Getting Pregnant Through IVF
Women who received acupuncture before and after embryo implantation may have a higher chance of getting pregnant. According to a post by Claudia Tanner for MailOnline:
“Dr Hana Visnova, medical director at IVF Cube in Prague, and her team analyzed data from 3271 women and nearly 4,400 cycles.
This included frozen embryo transfer (FET) procedures as well as cycles with a patient’s own eggs, or through donated egg therapies.
Acupuncture was performed on the patient both immediately before and after embryo implantation.
Of the 4087 cycles without acupuncture, 2,458 pregnancies were recorded, giving a pregnancy rate of 60 percent.
Of the 301 cycles with acupuncture, there were 201 conceptions – giving a higher pregnancy rate of 66 percent.”
Dr. Visnova isn’t the only one who reported such a success. Previous research regarding this matter was also mentioned in this article.
  1. Anti-Aging
Here at our wellness centre, we offer what is called a Facial Rejuvenation Acupuncture. Expected results may include:
– eliminate fine lines and wrinkles
– reduce eye bags
– eliminate eye puffiness
– lift droopy eyelids
– minimize double chin
With this information at your hand, the health benefits of Acupuncture greatly outweighs the thought of getting poked at with needles. You can contact the Dr. Amauri Wellness Centre if you have more questions or concerns. Call us at (416) 922-4114 or send us an email.

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