Sleep problems are one of the most common health complaints we see at Brio. If you are having problems falling asleep or staying asleep, you are missing out on the most crucial factor in building energy, immunity and health! The process below will help you dive deeper into your search for the root cause of your sleep issues.

RECAP from Last week: Boosting Brain Power

  1. Exercising your Brain – physically/mentally
  2. Nutrition for your Brain: Microalgae, Gingko
  3. Organized Space/ Organized Mind

Sleep Assessment

  1. Do you often have difficulty falling asleep or staying asleep?
  2. Are you tired by the afternoon, but not able to take a nap?
  3. Do you need alcohol to fall asleep?
  4. Do you have dark circles under your eyes?
  5. Is your bedroom also used as your office? Is it bright? Does it have a TV?
  6. Are you forgetting things more often than you used to?
  7. Have you used “over the counter” sleep aids more than twice this year?
  8. Do you have racing thoughts as you lie in bed trying to go to sleep?
  9. Do you exercise or eat a meal within a couple of hours before bed?
  10. Do you have high blood pressure?

How did you score?

  1. If you answered YES to 3 of these questions, then your risk is MILD
  2. If you answered YES to 4 to 7 of these questions, then your risk is MODERATE
  3. If you answered YES to 8 or more of the questions, then your risk is SEVERE

What is your reaction to this Health Assessment?

What area would you like to improve on this upcoming week?


  1. TCM Yin/Yang Balance
    1. Nighttime is all about YIN Energy
    2. During the Day: We get to have our desires met
    3. During the Night: Our body takes care of it’s desires (heal, repair, grow, detox)
Yang Yin
Active Passive
Heat Cold
Outside Inside
Energy of the body Blood, Body Tissue/Fluids
Function Substance


Translating this to Modern Neuroscience:

Yang Yin
Sympathetic Nervous System – Fight or Flight Parasympathetic – Rest & Digest


Deep, Restful Sleep: SPIRIT and Heart Energy needs to be CALM

Too much Worry, anxiety, depression can disturb the SPIRIT – Which activates the MIND

    1. WHAT is tipping the Balance for you?
      1. Information overload from all the entertainment around you?
      2. Too much Worry?
      3. Not enough Play? Fun?
      4. Not enough EXERCISE/ Movement.?
      5. HOW to balance the Sympathetic vs. Parasympathetic.


Sleep environment makes a HUGE difference

  1. Create a cozy peaceful environment: quality mattress, quality bedding
  2. Avoid Electronics 2 hours before bed as it stimulates the brain and the mind.
    2. Blue lights delay the release of melatonin
    3. E-reader: Use the Night Mode
  3. Light Blocking Curtains – pitch black
  4. Turn off Wifi at night to reduce EMF
  5. Create a restful routine – Warm bath, deep breathing, stretching


  1. Avoid Coffee: CNS stimulant. If the Liver is not functioning well, can’t clear caffeine
  2. Take 1 week to do a gentle detox:
    1. Simple Diet, with a bit of light fasting can help clear the mind
    2. Whole Grains: Whole Wheat, Brown Rice, Oats: calm the mind
    3. Mushrooms have Nervous System Effect: Grounding
    4. Silicon Foods: Barley, oats, cucumber, celery, lettuce: Support Yin
    5. Avoid Spicy/ Rich greasy foods, refined sugar, alcohol, overeating, late-night Eating
  3. HERBS: Chamomile, Scullcap, Valerian are some of my favourites. Everyone responds differently, so I like to customize these ones.

If you are serious about your health and looking to live a life where you truly THRIVE – please sign up for our newsletter – to receive on point, timely information specific to your health.

In health,
Dr. Jeffrey Lee
Naturopathic Physician & Registered Acupuncturist

Check out my Stress Youtube Series here.