Top 5 Tips for a Deeper Sleep

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Last week I sent an article on ” why ” sleep is critical for health and well-being. This week I will share the ” how ” of getting a better night’s rest.

One person whom I find inspiring is Shawn Stevenson. He wrote a great book called Sleep Smarter: 21 One Essential Strategies to Sleep Your Way To a Better Body, Better Health and Bigger Success.
He also has quite a few youtube videos and podcasts as well. Please check out his information which is great.

Inspired by his work and based on my research from the past here are my Top 5 Tips for a Deeper Sleep:

1. Reduce or eliminate caffeinated beverages and alcohol. Caffeine is a stimulant and circulates in the body for hours. If you really need your coffee or tea have it first thing in the morning and definitely before 12 pm. Alcohol in the research is shown to disturb a deep restorative sleep – and is therefore not recommended.

2. The time when the body heals the most is between 10 pm and 2 am. Try to maximize this time and please try to sleep before 12 am. If you can sleep during this time – you will wake up more refreshed.
Also, try to keep your sleep time consistent even on the weekends.

3. Keep your bedroom dark. I know it sounds obvious but it makes a huge difference. Try to minimize any glow from phones or nightlights as much as possible. Look into blackout blinds and any other sources of light that may be affecting your sleep. I also have fan sounds in the background which I really find helpful.

4. 1 hour before bed – give your brain a break. Try avoiding stimulating activities like watching tv, checking emails or playing video games. Use that last hour before bed to read, pray, meditate, listening to soft music or taking a relaxing bath or shower. Something that will really calm you down. Also if possible start to dim the lights and prepare the brain and body for rest.

5. Try Waking Up Earlier. Again this totally makes sense. If you rise early you’ll probably want to sleep earlier. Try to have your body rise with the sun and sleep when it’s dark. That way you are in sync with the natural cycles of mother nature.

These tips are just the starting point – but please continue learning about the benefits of sleep. It’s one of the most important things you can do for your overall health and well-being. Please share information this with family and friends.


PS. We are open during the current lockdown following current bylaws. If you have any questions please give us a call at 905.896.3393. Thank you and God Bless.

Dr. Sandy Bhasin
Powerflow Chiropractic



Booking by Appointments

As so much has changed in the world and we always seek to improve your experience in the office – we will now be booking your appointments by date and time.

So call ahead at 905.896.3393 to book a date and time that suits you
and our team will make an appointment for you.

As we are in transition – we kindly ask for your patience as we start to this new system in our office.

Thanks for your understanding.

Mandatory Face Masks

Following local bylaws and building requirements – we are asking all patients to wear a face mask when you come to our office for your appointments. We need your help to keep everyone safe and healthy. We are also taking steps for regular cleaning of adjusting tables after every patient visit as well as regular cleaning of the entire office.

Your safety is our number one priority.

Dr.Sandy Bhasin


NEW REGULAR HOURS – Please book by appointment time for your regular visits. Drop-in patients will have to wait. Thank you.

Mon 10-12 2-6
Tues 2-6
Wed 10-12 2-6
Thu 2-6
Sat 10-12

As always:

a) if you have any fever, cough or cold please cancel your appointment and wait 14 days to let your symptoms past. Contact your family doctor to decide on the best course of action.

b) if you are being tested for COVID wait for the results before booking your next appointment. If the results are negative you should be fine. If the results are positive you must stay home for at least 14 days. Again contact your family doctor.

c) in the office keep space between yourself and other patients of 6 feet.

d) If you need a receipt or statement they will be emailed to you after the shift. Let us know if you need a statement every 2 weeks or


Dr. Sandy Bhasin
Powerflow Chiropractic