Bye Bye Sleeping Through the Night


Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!


The science of sleep is fascinating, complicated and growing


Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gas


OMG – What aspect of health does sleep not affect???


Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.


Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of  tips below.)


Tips for better sleep


*The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.


  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.


  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.


  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).


  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.


So how many of these tips can you start implementing today?

Being Fit and Staying Healthy does NOT have to be difficult OR take a lot of time!

-Dr. Jacqueline Whalen


Recipe (Caffeine-free latte for your afternoon “coffee break”):   Caffeine-Free Chai Latte

Serves 1-2


1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)


Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?



Does the word make you cringe?

Do you associate it with losing/maintaining your weight ?


I’d like to change that.


Think of exercise as

Body Movement



Your body has over a dozen different “systems” , each one needing Movement to initiate.


Do you think our Grandparents (or Great Grandparents if you’re under 30) belonged to a gym or went to Pilates class?

I know, it’s a funny thought, right?


It wasn’t until the 1930’s, that gym and strength training became popular.

Some of us remember the old “muscle beach” in Venice Beach of Santa Monica.


Then around 1960, Gold’s gym really started the craze, followed by Jane Fonda’s aerobics in the 70’s.

And you know how it’s evolved to what we know today.


And yet, now with all the gyms, classes, and exercise videos-

Our population is more unfit, unhealthy and overweight than ever!


If you haven’t already guessed it- I am not a big “gym” proponent.

Don’t get me wrong,  I think gyms have so much to offer

and a lot of people actually enjoy spending time there.

And that’s Awesome.


What if you Don’t like going to a gym?

What if you don’t have the extra funds for a gym?

****what if you go faithfully and STILL don’t have the body you want?


Gyms and Exercise as we know it, are NOT necessary to be fit and healthy.


But regular Body Movement through out the day IS necessary.


Someone who sits for 8-10 hours a day 5 days a week for 20 years

But goes to the gym for an hour 5 days a week IS NOT necessarily healthy!

However, someone who moves around all day long every day and does NOT go to the gym,

IS probably healthier.


Body Movement is a lifestyle

And can be fun:

Dancing, playing with kids and pets, cleaning (ok I’m weird) , nature walking


What Body Movement will you incorporate in your day today?


Every Day is a New Day

And Being Healthy does NOT have to be difficult and take a lot of time-



Dr. Whalen





A favorite therapy of mine:



It’s also an essay by Henry David Thoreau

published in 1862


Henry talks about the importance of nature and that mankind needs to stay connected to nature.

He believed that people were becoming more and more entrenched in society and its complexities.

And this was back in the 1800’s!

I wonder what he would think about us in 2019!


Henry wrote about walking as a spiritual and self reflective act, that allows you to learn who you are

and find those aspects of yourself that have been chipped away by society and the daily grind.


When was the last time You took a walk?

A real walk?

30 min or more, among nature, in a park, on a beach, in the woods….


Walking is therapy

for the mind,


and soul.


It’s the best thing for a low back problem.

 It’s easy, available and free!  


Are you convinced yet to take a walk today?

If so, tell me where and for how long-

Did you self reflect?


Today is a perfect day for a walk! 

Give it a go!


Proving that getting healthy does NOT have to be hard, expensive or take a lot of time-

Sincerely, Dr. Whalen