Hi everyone,
We’re excited to share that our Health & Accountability Group is starting this month!
This group is completely free for the next 3 months and is designed to help you stay on track with your health goals while learning about topics that matter most to you — from injury prevention and nutrition to sleep hygiene, arthritis, perimenopause, hormone balance, text neck, the effects of sitting too much for work, etc.
Each month we’ll explore a different aspect of health — and we want your input!
If there’s a topic you’d like covered, join us for our upcoming Zoom call, where we’ll be discussing sleep hygiene and simple ways to improve your sleep.
We’re choosing between Sunday, Nov 16 at 7:00 PM and Wednesday, Nov 19 at 7:30 PM.
Please hit reply to this email and let me know which date works best for you if you’d like to join the call.
Now, speaking of sleep…
This month, we’re diving into one of the most powerful (and often overlooked) forms of self-care — sleep.
Sleep isn’t just “rest.” It’s how your body heals, resets, and restores your brain and nervous system every single night. While you sleep, your cells repair, your spine decompresses, and your mind processes the day’s events — all so you can wake up refreshed, focused, and ready to take on the day.
When sleep is cut short or poor in quality, it can affect much more than your energy. Over time, lack of sleep can lead to:
And here’s something many people don’t realize — how you sleep matters just as much as how long you sleep.
Your sleep position, pillow, and mattress all play a role in keeping your spine aligned and your muscles relaxed. If you often wake up with neck stiffness, shoulder tension, or lower back pain, it might be your body’s way of saying your sleep setup needs a little support.
The great news is that improving your sleep doesn’t have to be complicated. Small changes — like adjusting your pillow height, side-sleeping with proper support, or creating a calming bedtime routine — can make a big difference in how your body feels each morning.
To help you get started, we’ve included a Sleep Hygiene Checklist you can use right away.
And if you’d like more personalized help setting up your ideal sleep environment, consider booking a session with our Sleep Stylist. Together, we’ll look at your current setup, make tailored recommendations, and help you find the perfect sleep position and supports for your body — so you can truly wake up feeling rested and pain-free.
Book your Sleep Stylist session today, or ask about it at your next visit!
Here’s to deeper sleep, less pain, and more energy this season.
Sweet Dreams,
Dr. Jordanna & the Health Haven Team
Ready to sleep better?
We’re excited to share that our Health & Accountability Group is starting this month!
This group is completely free for the next 3 months and is designed to help you stay on track with your health goals while learning about topics that matter most to you — from injury prevention and nutrition to sleep hygiene, arthritis, perimenopause, hormone balance, text neck, the effects of sitting too much for work, etc.
Each month we’ll explore a different aspect of health — and we want your input!
If there’s a topic you’d like covered, join us for our upcoming Zoom call, where we’ll be discussing sleep hygiene and simple ways to improve your sleep.
We’re choosing between Sunday, Nov 16 at 7:00 PM and Wednesday, Nov 19 at 7:30 PM.
Please hit reply to this email and let me know which date works best for you if you’d like to join the call.
Now, speaking of sleep…
This month, we’re diving into one of the most powerful (and often overlooked) forms of self-care — sleep.
Sleep isn’t just “rest.” It’s how your body heals, resets, and restores your brain and nervous system every single night. While you sleep, your cells repair, your spine decompresses, and your mind processes the day’s events — all so you can wake up refreshed, focused, and ready to take on the day.
When sleep is cut short or poor in quality, it can affect much more than your energy. Over time, lack of sleep can lead to:
- Increased stress, anxiety, and irritability
- Weakened immune function
- Hormonal imbalance (especially cortisol and insulin)
- Slower recovery and more body pain
- Brain fog and reduced focus
And here’s something many people don’t realize — how you sleep matters just as much as how long you sleep.
Your sleep position, pillow, and mattress all play a role in keeping your spine aligned and your muscles relaxed. If you often wake up with neck stiffness, shoulder tension, or lower back pain, it might be your body’s way of saying your sleep setup needs a little support.
The great news is that improving your sleep doesn’t have to be complicated. Small changes — like adjusting your pillow height, side-sleeping with proper support, or creating a calming bedtime routine — can make a big difference in how your body feels each morning.
To help you get started, we’ve included a Sleep Hygiene Checklist you can use right away.
And if you’d like more personalized help setting up your ideal sleep environment, consider booking a session with our Sleep Stylist. Together, we’ll look at your current setup, make tailored recommendations, and help you find the perfect sleep position and supports for your body — so you can truly wake up feeling rested and pain-free.
Book your Sleep Stylist session today, or ask about it at your next visit!
Here’s to deeper sleep, less pain, and more energy this season.
Sweet Dreams,
Dr. Jordanna & the Health Haven Team
Ready to sleep better?
PS: Feel free to forward this email to a friend or family member who could use a little health accountability and better sleep!
Health Haven Chiropractic & Wellness
(647) 249-7450 | [email protected] | healthhavenclinic.com
Health Haven Chiropractic & Wellness
(647) 249-7450 | [email protected] | healthhavenclinic.com
Sleep Hygiene Checklist
(Choose your top TWO that you’re not currently doing well — those are your goals for the next two weeks.)
(Choose your top TWO that you’re not currently doing well — those are your goals for the next two weeks.)
- Keep a consistent sleep schedule
⮕ Go to bed and wake up at the same time every day, even on weekends.
Tip: Set a recurring “wind-down” alarm 30–60 minutes before bed to start
your routine. - Create a relaxing bedtime routine
⮕ Dim lights, stretch, journal, or meditate.
Tip: Keep the routine short and repeatable — your body learns to
associate it with sleep. - Limit screen time before bed
⮕ Aim for no screens at least 30–60 minutes before sleep.
Tip: Charge your phone outside the bedroom and switch to a paperback
book or calming music. - Keep your bedroom cool, dark, and quiet
⮕ Ideal sleep temperature is around 18–20°C (65–68°F).
Tip: Try blackout curtains, a white noise app, or an eye mask. - Avoid caffeine and alcohol late in the day
⮕ Caffeine can affect sleep up to 8 hours after consumption.
Tip: Switch your afternoon coffee for herbal tea or warm lemon water. - Get sunlight and movement during the day
⮕ Natural light helps set your circadian rhythm.
Tip: Try a 10-minute morning walk outside — it helps your body know
when it’s time to wake and sleep. - Reserve your bed for sleep (and intimacy) only
⮕ Avoid working or scrolling in bed.
Tip: Create a cozy “wind-down” corner for reading or journaling
elsewhere. - Avoid heavy meals close to bedtime
⮕ Large meals can disrupt digestion and sleep.
Tip: If you’re hungry, opt for a light snack like banana or almonds. - Manage stress before bedtime
⮕ Mental tension often keeps us awake.
Tip: Try deep breathing, progressive relaxation, or gratitude journaling.
Click on the button below to go to our Website or Online Booking page where you can read more about Dr Jordanna and our new Sleep Stylist program