One of my favourite techniques is the Physiological Sigh. Take a comfortable inhale through your nose and then top it up with a second significant inhale. Follow with a slow, complete exhale through your mouth until your lungs feel empty. Repeat two or three times. Another effective technique is VOO Breathing. Take a slow breath in and, as you exhale, make a deep, low “voo” sound until your lungs are empty. The vibration stimulates branches of the vagus nerve in the throat and often creates an immediate sense of calm. Remember, the goal is not perfect breathing. The goal is to send repeated messages of safety to your body throughout the day so that sleep comes more naturally at night. If you wake in the middle of the night, resist the urge to check the time. The moment you see that it’s 3:17 a.m., frustration appears and your mind starts calculating how much sleep remains. Hello, amygdala. If you need to use the bathroom, keep the lights dim and return to bed. As you settle back in, remember to exhale. If your thoughts continue to race, try the Cognitive Shuffle. Think of random, emotionally neutral words for each letter of the alphabet: apple, apron, anchor; banana, boat, bicycle. This simple exercise distracts the mind from worries and helps quiet mental chatter. A short nap of 20-30 minutes can be restorative but keep naps brief and avoid late-afternoon sleeping, which may interfere with nighttime rest. If good sleep were a recipe, these would be the final ingredients: 30 minutes before bed, put away electronics and dim the lights. Read a book if you enjoy reading. Avoid upsetting television programs or the evening news, which can activate the fight-or-flight response. When appropriate, I often recommend magnesium glycinate to support relaxation and a calmer nervous system. Always consult your health-care provider before starting any new supplement. And, before you say goodnight to the day, say hello to the bathroom. Emptying your bladder before bed can help reduce nighttime awakenings. The path to healthy aging doesn’t begin when you wake up in the morning. It begins the night before. Sweet dreams! Longevity By Dr. Elaine Dembe, D.C. The Sleep Reset Checklist ▶ Keep a consistent bedtime and wake time ▶ Aim for lights out by 10 p.m. ▶ Get morning sunlight within the first hour of waking ▶ Move your body daily ▶ Limit caffeine after noon or 1 p.m. ▶ Stop or reduce alcohol ▶ Practise slow breathing with an extended exhale ▶ If you wake during the night, don’t check the time ▶ Use the Cognitive Shuffle if your mind is racing ▶ Make your bedroom cool, dark and quiet ▶ Before sleep, do a cognitive offload by writing tomorrow’s to-do list, allowing the mind to disengage CSANews | SUMMER 2026 | 39
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