577 Burnhamthorpe Road, Unit 1
Etobicoke, ON., M9C 2Y3

sleep quality life force physio

Sleep is Vital To Your Health. Here are 5 Tips to Improve Your Sleep Quality

Poor sleep quality affects your day-to-day life, as anyone who has spent time sleep-deprived can attest to. When you haven’t had a good night’s sleep you tend to make poor decisions throughout the day and take lazy options, such as poor food choices or skipping a gym session. 

Not Getting Good Quality Sleep?

Do you find yourself tossing and turning in bed or maybe reading (or watching) a lot to try and fall asleep? If so, you are not likely to be getting enough rest. This not only makes you groggy the next day, but, a lack of adequate sleep in the short term can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

The Proof Is In The Numbers

Study after study has revealed that people who sleep poorly are at greater risk for a number of diseases and health problems. Lack of sleep also exacts a toll on perception and judgment. In the workplace, its effects can be seen in reduced efficiency and productivity, errors, and accidents. Sometimes the effects can even be deadly, as in the case of drowsy driving fatalities. 

Are You Sleeping on the Best Pillow?

If the above scenario has resonated with you, then one avenue to explore is whether the problem might be the pillow you try to sleep on. A bad one could be the reason you keep tossing and turning through the night. A good one can help you get that rest you need to restore your energy, freshen your appearance and soothe your daily stresses.

Pillow Height and Sleep Quality

The height of your pillow is a key determinant of how comfortable your pillow feels and how well it supports your neck. The Mediflow Waterbase water pillow, has been ranked the top bed pillow over all others for improving the quality of your sleep. We like this pillow as the height of the pillow can be adjusted by increasing or decreasing the amount of water in the pillow. It is comfortable for the contact points as it has a layer of memory foam over the water cell.

There are many pillows on the market and it can be difficult to select one that is comfortable and that also provides the correct biomechanical support. Save your time and avoid frustration of buying pillows that are not suited to your needs. This pillow adapts to you so you don’t have to adapt to it. The Mediflow Waterbase pillow has a soft, hypoallergenic fiber filling supported by an easy-to-fill water pouch. Whether you prefer soft, medium or firm comfort, it can be customized to fit your needs with all the advantages that a good night’s rest brings. Contact us a Life Force Physio and ask our therapists about the Mediflow Waterbase water pillow.  

In order to ensure that your short and long term health doesn’t suffer, you should maintain a good night’s sleep as part of your daily health regime. Try these tips to ensure that you do just that: 

5 Tips To Improve Your Sleep Quality

1 – Eat Healthy Food

The combination of not eating enough vegetables throughout the day with excessive snacking on less than ideal food choices has been shown to have a negative impact on sleep. Make sure you have veggies on hand throughout the day to avoid pitfalls.

2 – Improve the Timing of Your Meals

Some foods may cause indigestion or skyrocket your blood glucose levels, so be sure to avoid these foods at your last meal of the day or they may keep you up at bedtime. Other food types can help you sleep, as is the case with high fibre foods. Studies have found that a dinner high in fiber, and low in saturated fat and sugar, can lead to a more restful night’s sleep. Regarding the time to eat, it’s best to allow at least four hours between dinnertime and bedtime.

3 – Avoid Electronic Devices

Instead of checking Facebook or twitter in bed before you sleep, try reading a book. The glow from electronic devices replicates daylight to your brain and so can impact you when you turn it off and try to sleep. Consider reducing the amount of time spent on your cell or other electronic device before you retire to bed.

4 – Exercise

Not only is exercise good for you for many reasons, but there is also nothing better than exercise to ensure that you arrive at bedtime physically spent. The sleep you have after a day that includes exercise will be restful and restorative.

5 – Practice Slowing Your Mind Down

Practising yoga, meditation, mindfulness or breathing exercises are all fantastic ways to slow your mind in advance of turning the lights out.

Shhhhhhh….sleep now!




* Please be aware that information on this web site is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of a qualified health provider prior to starting any new treatment or with any questions you may have regarding an injury or medical condition.

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Life Force Physiotherapy
577 Burnhamthorpe Road, Unit 1
Etobicoke, Ontario, M9C 2Y3

Tel: 416 207 9395
Fax: 416 207 3862
Email: info@lifeforcephysio.com

Physiotherapy Clinic Hours:
Monday to Friday 6 AM - 9 PM By Appointment Only

Physio Supervised Exercise Program Hours:
Monday, Wednesday & Friday 12 PM - 7 PM
Tuesday and Thursday 8 AM - 2 PM

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