10 Ways To Get Better Sleep & Boost Your Energy

Do you feel like hot garbage? You’re not alone. We chatted with Dr. Emily Fitzgerald, a naturopath from PearlMD Rejuvenation, on how you can boost your dwindling energy levels and get a decent night’s sleep.

What are some natural ways we can boost our energy levels?

I always ask my clients on a scale of 1-10, how would you rate your energy? At what time during the day is it highest? Lowest? So many of them report feeling extremely exhausted and wanting to get back the clarity and motivation that comes with feeling energetic.

Here are some of the tools I use to increase my energy throughout the day:

  • Green Juice: There is a link between what we eat and how we feel. Healthy colourful foods can change our brain chemistry. Fresh organic green juices supply the body with loads of vitamins, minerals, enzymes, and anti-oxidants. And let’s face it, we could all use a little more green in our lives.
  • Apple Cider Vinegar: If you are prone to bloat, add a tsp of apple cider vinegar in before your meals. It takes an incredible amount of energy to digest your food, and this trick will help this process along.
  • Movement every 45 minutes: Get up out of your desk and move. This increases circulation to your brain and has been shown to reverse the aging process. Get your office on board. Set an alarm and pick a quick exercise you can all do.
  • Breathe: This is my number one strategy to boost energy levels. Deep breathing improves circulation, reduces blood pressure and promotes sleep efficiency. Set a timer for every 30 minutes to do 1 minute of deep breathing. Creating at least 10 minutes of honest stillness throughout the day teaches your body and mind to feel calm.
Dr. Emily

Dr. Emily Fitzgerald

What are some ways to get a better and more restful sleep?

  • Create the environment: A dark cool room. Organic bedding. Air Purifier.
  • Put your phone on airplane mode: The electromagnetic frequency being emitted from your phone can disturb the quality of sleep you get at night. If you use your phone for an alarm like I do, simply put in on airplane mode and place it across the room.
  • Change the timing of caffeine consumption: Did you know that your genes can tell you how quickly you metabolize caffeine? If you are a slow caffeine metabolizer, like me, we are much more sensitive to the effects of caffeine. Keep that cup of java as a morning ritual.
  • Go to bed at 10:30 p.m., and be asleep by 11 p.m.
  • Create a ritual: Take some time for self care before you hit the pillow hard. Read a book, flip through a magazine, or take a bath.
  • Here is my recipe for a relaxing detoxifying plunge: Use 2 cups of Epsom salts per tub of hot water. Add 5 drops of lavender essential oils. Emerge as much of your body as you can and make the water very hot. Relax for 20 minutes.

Emily Fitzgerald is a Naturopathic Doctor at PearlMD Rejuvenation, a concierge women’s health, wellness and beauty clinic located in midtown Toronto. Dr. Emily uses a holistic approach in treating a wide range of conditions such weight loss, IBS, digestive issues, food sensitivities, and fertility obstacles.

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