Our cellphones, connected to one of humankind’s most impressive inventions to date, the internet can be an immense blessing in our lives. It connects us to friends & family across the globe, provides us with access to all the information available to our entire species, and endless entertainment, all in a package that can fit in our pocket.
These devices can be a double-edged sword too though. Endless connectivity with people all around the globe will mean that we may not connect with the people right in front of us. The endless knowledge available on the internet can accidentally lead us astray whether accidentally (ever google some symptoms like a cough and end up being told you have a rare, life-threatening disease?), or intentionally (foreign governments trying to spread distrust and disent). Endless entertainment can provide us with a quick and addictive rush of dopamine, which can encourage us to remove ourselves from our natural environment, our social lives and our sleep cycles, as staying in to play games, watch netflix, & browse pinterest or reddit become the easy choices.
Sometimes, the healthy thing to do is to try to strike a balance. While we might need to be connected for work or school, it is important to get away from our electronics and disconnect for a few days.
Hence, a Digital Detox. Mine lasted about 3 days, or a long weekend. I went to to the family cottage for the weekend, left my laptop behind, and shut off my phone (obviously after posting across all my social media that I was doing so, because it would seem otherwise crazy to go off the grid for 3 days without letting people know).
Sitting at the lake, as soon as my phone turned off, the anxieties about doing so went away. My time was my own, and I haven’t been able to truly say that in years.I was instantly motivated to do things that I always want to want to do, but never have the energy to do after a long day of seeing patients and managing a business. I went running, swimming, read, wrote (including this post, originally on a pad of paper), napped, went hiking, and went to a farmers market.
When the sun went down I enjoyed a fire underneath the stars, no bright blue light in my face to keep me awake, no last minute texts or emails to respond to. When I felt ready I put the fire out, laid down in bed and immediately went to sleep. I woke up on my own terms, not to an alarm, and got out of bed when I felt like it.
It’s an interesting thing, having a cellphone and always being connected is a tool for productivity, but I feel like I accomplished so much without one. It’s easy to rack up several hours of screen time a day, and without a screen, your day becomes hours longer.
I did this for me and my mental health, and I did it for everyone I see in a day, patients, friends, colleagues, so that I can be more present in the moment and be my best self.
As an aside, I tried to dictate this post at least 3 times while writing it. Apparently speaking at a piece of paper will not magically make your pen write what you’re saying.
Tired of waiting for Dr. Bryan to text you back while he’s with patients? Want to see all available appointments without any back and forth and comparing schedules? Online booking is a great resource to save time and make booking your appointment as simple and efficient as possible!
If you’re unsure of how to book your appointment online and would like some help, then we’ve created a step-by-step photo guide here for you.
1. log in to your profile on Nobility Chiropractic’s JaneApp site.
CLICK HERE, or go to nobilitychiropractic.janeapp.com. This link is also on all Dr. Bryan & Nobility Chiropractic & Wellness websites and social media pages, so you can’t lose it!
You can also link your account with your Twitter/Facebook/Google accounts so that you don’t have to remember your username or password!
If you’ve never logged in to Jane before, you will need to create a username and password. Contact your clinic and ask them to send you a “Welcome Email”. The Welcome Email will include a link to your Nobility Chiropractic’s Jane site, where you will be prompted to create a login for yourself.
Once you have logged in, click on “Book an Appointment”.
2. Select the location of your choice.
Nobility Chiropractic & Wellness currently operates in Kanata on Tuesday and Wednesday, and in Smiths Falls on Monday and Thursday.
3. Select the appointment type you’re looking for.
On the left hand side of the screen, or you can add yourself to the waitlist to be automatically notified if an appointment opens up on a desired day/time.
4. Select your time.
The schedule will appear, showing you which times are available for today or this week.
To see appointments available on a different date, either click on the “Next Day” button or click on the date header above the schedule to display a clickable “date picker” calendar.
Once you have selected the desired date, click on an available time slot to add it to your list.
It may ask you to confirm the exact time of your appointment.
5. Book more appointments (if you’d like to).
You will have a confirmation pop up. You can book multiple appointments at a time by clicking “Book More”
When you are done choosing appointment times, click on the “[#] Appointments” button.
Before confirming your appointments, you can delete any of them by clicking on the trash icon.
6. Confirm your appointment(s).
When you are ready to finalize your bookings, click the “Confirm Bookings” button.
It’s a beautiful Saturday morning, and I’m out of town at my parent’s house, sitting here on the deck overlooking the trees, and chugging a bottle of water to get ready for my day outdoors. There’s a little pinch of sea salt in there to help me absorb it better, I don’t love the taste but I’m willing to make sacrifices. That got me thinking, with all these hot days, and great hiking weather, I just need to put out a friendly reminder that you too should drink some water! Most people (and this probably includes you) won’t recognize they’re even thirsty until they’re at least 1-2% dehydrated. For most people, this means the’ve lost somewhere around a litre of water! This can happen pretty quickly, you can sweat that litre out within an hour outdoors hiking. Having lost that litre of water, you (or more likely whoever you’re hiking with) might notice some changes, like being more irritbale, angry, fatigued or having mood swings. Which probably doesn’t make you a great hiking buddy.
Be a good friend. Drink some water before you go. And then drink some more while you hike.
Do you toss and turn all night, yearning for a good night’s sleep? You’re not alone. In our fast-paced world, achieving quality sleep can feel like a luxury. Fortunately, by incorporating healthy sleep habits into your routine, you can transform your bedroom into a sleep sanctuary and wake up refreshed and energized.
Crafting Your Sleep Haven
The environment you sleep in plays a crucial role in promoting restful slumber. Here are some habits to create a sleep-conducive space:
Temperature Control: Our bodies naturally cool down as we prepare for sleep. Mimic this process by keeping your bedroom between 60 and 67 degrees Fahrenheit (15.5 and 19.5 degrees Celsius). If you tend to get cold feet, wear loose socks to keep them warm without restricting blood flow.
Embrace Darkness: Light disrupts the production of melatonin, the sleep hormone. Invest in blackout curtains to block any stray light from streetlamps or headlights. Weatherstrip your doors to prevent light from seeping through cracks, and remove electronics with indicator lights from your bedroom.
Power Down Before Bed: Electronics emit blue light, which suppresses melatonin production and tricks your brain into thinking it’s daytime. Avoid using electronic devices like smartphones, laptops, and TVs for at least two hours before bedtime.
Develop a Relaxing Routine
Creating a consistent sleep schedule helps regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed. Here are some habits to establish a relaxing bedtime routine:
Wind Down Gradually: Don’t expect to fall asleep instantly after a busy day. Allow yourself at least 30 minutes to unwind before bedtime. Take a warm bath, read a light book, listen to calming music, or practice gentle stretches. These activities signal to your body that it’s time to wind down and prepare for sleep.
Find Your Sleep Window: Aim to fall asleep consistently between 8:00 pm and midnight. This timeframe aligns with your natural circadian rhythm, promoting deeper and more restorative sleep. Sticking to a consistent sleep schedule, even on weekends, will help regulate your body’s natural sleep-wake cycle.
Ditch the Afternoon Caffeine: Caffeine has a half-life of 5-6 hours, meaning it takes that long for your body to eliminate half the amount you consumed. To avoid sleep disruption, reduce caffeine intake by early afternoon, especially if you’re sensitive to its effects.
Minimize Blue Light Exposure
Blue light, heavily present in electronic devices and some artificial lights, disrupts melatonin production. Here are some habits to minimize blue light exposure:
Dim the Screens: If you must use electronics in the evening, consider using apps like f.lux or Twilight that filter out blue light. These apps adjust the color temperature of your screen to emit a warmer light that has less impact on melatonin production.
Embrace Daylight: Exposure to natural light during the day helps regulate your sleep-wake cycle. Open your curtains in the morning and get some sunlight exposure throughout the day. If natural light isn’t readily available, invest in daylight-mimicking light bulbs.
Consider Red or Orange Light Bulbs: Most bulbs emit blue light, part of the white light spectrum. In the evening, switch to red or orange light bulbs to create a more sleep-conducive environment. Budget-friendly options include orange party bulbs, while smart light systems like Philips Hue offer greater control over light color and intensity.
Relaxation Techniques for a Calmer Mind
A calm mind promotes better sleep. Here are some habits to quiet your mind before bed:
Take a Warm Bath: A hot bath 90-120 minutes before bed can help you relax and signal to your body that it’s time to wind down. Consider adding magnesium flakes or salts to your bath for an extra dose of relaxation. Magnesium deficiency is common and can contribute to sleep problems.
Quiet Your Mind: Before bed, try reading a light book, meditating, or practicing simple breathing exercises. Avoid activities that require focus or screen time, as this can stimulate your brain and make it harder to fall asleep.
Additional Tips:
Regular Exercise: Regular physical activity can improve sleep quality. However, avoid strenuous workouts close to bedtime, as they can be stimulating. Aim for exercise at least a few hours before bed.
Create a Sleep-Friendly Diet: Avoid heavy meals, sugary foods, and alcohol close to bedtime, as they can disrupt sleep. Opt for a light, healthy dinner a few hours before bed.
See a Chiropractor (Optional): If pain is keeping you awake, a chiropractor may be able to help. Studies show that chiropractic adjustments can improve sleep quality for some individuals.
Ready to start developing Habits for Healthy Sleep?
By incorporating these habits into your routine, you can cultivate a sleep-supportive environment and develop a healthy sleep schedule. Remember, consistency is key!
The more you prioritize these practices, the easier it will become to drift off to sleep peacefully and wake up feeling refreshed and ready to take on the day.
I’ve been asked a lot what I was doing in Costa Rica the past couple weeks and thought it would be good to get one long answer out all at once.
I went down to Costa Rica with an Ottawa -based charity, Camp Aftermath, which was founded to serve Military Veterans and First Responders with PTSD.
Many researchers no longer see PTSD as a reaction to a single traumatic event, rather as a culmination of factors which can include exposure to trauma, but also the lack of purpose, a support group, appropriate supportive habits, and their childhood experiences.
Camp Aftermath then, was designed to address many of these factors as it can, to give its participants not just an experience in Costa Rica, but a sense of purpose through volunteering; a chance to develop positive habits and routines through structured participation in meditation, yoga, group and individual therapy; to develop a support network through coming together with others in a similar situation; and to set goals moving forward.
The trip included an incredible staff, including the charity’s founder, Farid Yaghini, its 2I/C (Second in Command), Matt Borax, Psychologist Dr. John Whelan, Neuropsychologist Dr. Karen Shue, and myself to oversee the participant’s journey.
The experience in Costa Rica, while incredible, is not the most important part of the program. The final phase of the program is taking what is learned and putting it into action back home in Canada. During this phase, participants are encouraged to get involved with other local charities that resonate with them or give them a sense of purpose as volunteers. The Camp Aftermath program includes weekly video follow-ups, and monthly in-person meetings for who live close enough to attend, to maintain accountability on the goals that have been set.
This was an interesting experience for me. My connection to this world is twofold. I’ve come to enjoy working with military personnel thanks to one of my mentors, Jeff Depatie. But there’s also a more personal connection. My great grandfather was a WWII veteran, and even all those years later when I knew him, he still had vivid nightmares of his time in the war. He was an incredible man in many different ways, and I never understood how something could still wake him up in the middle of the night almost 60 years later.
This phase of the Camp Aftermath program was doubly rewarding for me, as I not only got to volunteer with Camp Aftermath to help those with PTSD, I was also afforded the opportunity to volunteer alongside the participants to help build a home, to plant trees and to meet 1500 stray/abandoned dogs during my journey.
They’re an awesome organization helping a community that is under-served in many ways, I highly recommend looking them up! If you’re in the Ottawa area, Camp Aftermath really puts the “fun” in “fundraiser” with some great trivia and Paint Nites!
