14 Tips To Improve Your Sleep


-Exercise 30 minutes per day (brisk walk) or with your personal trainer (book a session now)

– Avoid caffeinated drinks & food (like chocolate) after 3 pm

– Avoid snacks containing sugar, especially in the evening

– Practice yoga (1-2 times per week). Call now to reserve your private sessions

Meditate: Even 2 minutes per day will help you reduce stress and anxiety.  Click here to see the position you should be in to meditate and how to focus on your breathing

– Melatonin. Talk to your Naturopath (click here to see my naturopath) to know how much you should take. A dosage of 3-20 mg tablets may be necessary. Prepare your body for sleep by reducing your exposure to any source of light. Avoid using your computer/cell phone 1 hour prior to bed time

– Drink organic lavendar or chamomille tea. To reduce anxiety, take a 80 mg capsule of lavender

– Use your favorite essential oil extract scent in your bedroom. I like using  lavender or peppermint

– Use your bedroom to rest & sleep! No television, no work please!! Read your favorite novel and relax

– Get a massage from your spouse

– Make love to your spouse! It is exercise and you release hormones that help you to relax and sleep

– Make sure to have a dark room even in the morning

– Be happy!! That is a choice you should make each morning

– Laugh. With age unfortunately we laugh less than in our childhood, so we need to create events to laugh more. Spend time with good friends/relatives, watching a comedy, reading a funny book, or simply join a laughter group.  Bonus: You are going to live healthier and longer

Get more tips here: Healthy Sleep by Harvard Education

  • Recipes

    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4


    I’m moving next month to Calgary and I will miss you and the group of great ladies (Osteofit group).  They all made me feel so welcome. Mel, can you clone yourself and move with me?  I enjoyed all your classes and did feel so much better.  Your spirit and attitude was so positive that it rubbed off on the rest of us. I’m feeling sad but I’m willing to tackle a […]

    - Beth M.,

    Osteofit: Melanie takes her work very seriously and gives to her classes more than 100 per cent. She keeps up with the latest changes and makes sure we have individual attention with regard to our personal health issues. I love our class. We enjoy ourselves as well as work hard to maintain our different fitness levels. Thank you Melanie for your kind and caring ways with your clients.

    - Jodi W.,