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Chiro-Approved Tools for Stress, Sleep & Nervous System Regulation
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items If you feel constantly wired, tired, or overstimulated, this is where I’d start. These are simple tools I often recommend to help people wind down, sleep better, and feel a bit more like themselves again. Whether you are a busy mom, tired of the 9-5 ...
You don’t need everything here. Most people do well starting with 1–2 things and building from there.
**The information and product recommendations provided here are for general educational and informational purposes only and are not intended to constitute medical advice, diagnosis, or treatment. Viewing or using this content does not establish a chi...
You don’t need everything here. Most people do well starting with 1–2 things and building from there.
**The information and product recommendations provided here are for general educational and informational purposes only and are not intended to constitute medical advice, diagnosis, or treatment. Viewing or using this content does not establish a chi...
Sections
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START HERE (lowest effort, biggest impact)
IF YOU HAVE TROUBLE WITH SLEEP (issues falling or staying asleep)
IF YOU ARE ALWAYS TENSE
IF EVERYTHING FEELS OVERSTIMULATING
YOU'LL FEEL BETTER WHEN YOU MOVE (but need somewhere to start)
CREATE YOUR RELAXING ENVIRONMENT
START HERE (lowest effort, biggest impact)
If everything feels like “too much,” start here.
One of the simplest ways to feel more settled at night. The added weight can feel grounding and help your body relax before sleep.
*If a full blanket feels like too much, a smaller weighted option can be easier to use.
*If a full blanket feels like too much, a smaller weighted option can be easier to use.
15lbs Weighted Blanket for Adults
Commonly used to support relaxation and sleep quality. A good starting point if you feel constantly “on.”
Pure Encapsulations Magnesium (Glycinate)
Commonly used to support a calmer, more relaxed state without feeling drowsy.
Nature's Trove L-Theanine 200mg 120 Caps
Same idea as a weighted blanket, but softer and easier to use. Nice if you want something comforting without committing to a full blanket.
uoozii 20" Highland Cow Weighted Plush
IF YOU HAVE TROUBLE WITH SLEEP (issues falling or staying asleep)
Sleep is one of the largest influences on physical and mental health. High quality sleep is essential for regulating the body's hormones, leading to body repair, energy recovery, and memory consolidation
Light is one of the easiest ways to disrupt sleep. The adjustable mask helps you get deeper, more consistent sleep, without smooshing your lashes or nose
Manta Original Sleep Mask - Maximum Blackout ...
Good if you’re a light sleeper or easily disturbed. Helps create a more stable sleep environment. I love this particular noise machine because it has an endless loop, so you don't get woken up as the “track” loops like with other machines.
SNOOZ: The World's Sleepiest Sound Machines
A Brown Noise alternative. Brown noise is one of the most research-backed frequencies for targeting deep sleep. This also has a night light and timers, making it great for you or baby's room
Brown Noise Sound Machine with 30 Sounds & Night Light
Better support = less overnight tension and fewer “wake up stiff” mornings.
Ultra Pain Relief Cooling Neck Support Pillow
Pregnant or not, most people need back, hip, and leg support while sleeping. This type of pillow can help maintain better body alignment, meaning fewer wake-ups throughout the night
Extra Long U Shaped Cooling Body Pillow 65"
If you wake up feeling like you are never “rested” or if you have symptoms described here, it is possible that you have sleep apnea. Sleep apnea has significant impacts on your health, so if you think you may have apnea, please see a provider for a s...
Sleep apnea - Symptoms and causes - Mayo Clinic
IF YOU ARE ALWAYS TENSE
If you carry stress in your body, this is where to focus.
Simple, reliable, and underrated. Great for calming tight muscles at any time of the day
Deepsoon Electric Heating Pad for Back & Neck
Combo set of various massage balls to release tension in hard-to-reach places. Use in key areas such as your upper back or between shoulder blades, at the base of your skull, and along the low back muscles to help reduce pain and stiffness, and decre...
Posture Magic Massage Ball Set - 6 pcs Blue
Releasing the hip flexors is one of the missing pieces for a lot of my patients. After pregnancy, the hip flexors reflexively tighten to stabilize the pelvis and low back. Also, for those with sitting jobs, the hip flexors typically become short and ...
Thrival Wave - Adjustable Psoas Release Tool
Good for deeper muscle tension when things feel tight or overworked.
Theragun - Pain & Tension Relief
If you want more targeted solutions for managing low back symptoms, check out this curated list
Chiro Approved: Low Back Care - what I actually recommend to patients
IF EVERYTHING FEELS OVERSTIMULATING
If noise, light, or constant input feels like too much, reducing it helps more than people expect. NEURODIVERGENT FRIENDS check here! If everything feels like too much, reducing sensory input often helps more than trying to “push through"
Creates instant quiet. One of the fastest ways to reduce sensory overload.
Sony WH-1000XM6 Noise Canceling Wireless Headphones
Turns down the volume of background noise without blocking everything out. Low profile earplugs with multiple sizes for a great fit. Good if you still want to function, just with less sensory input.
Loop Earplugs
Dim the lights and relax with this cute candle warmer. This allows you to use your favourite candles without the health risk of the smoke; flameless candle usage to have your favourite calming scents.
Candle Warmer Lamp Timer Dimmable with 2 Bulbs
Helps reduce light sensitivity from screens or bright environments. Multiple of my patients report that they have noticable differences with migraine triggers with these glasses
FL-41 Rose & FL-60 Brown Glasses for Migraine
A HUGE relief during migraines or when needing a soothing experience. Reusable so it is better for the planet than the disposable masks
Reusable Cooling Eye Mask - Migraine Relief
Gives your hands something to do, which can make it easier to settle mentally. Best when it’s simple and not distracting
Low-Profile Fidget Rings for Women and Men
Not essential, but can help create a consistent “wind-down” environment when paired with a routine
Waterless Essential Oil Diffuser - 400ml, 3000sq.ft
YOU'LL FEEL BETTER WHEN YOU MOVE (but need somewhere to start)
Gentle, consistent movement is one of the most reliable ways to settle your system.
Thick mat to add cushion, relieving pressure on joints. Gentle stretching and yoga is a great way to reduce stress, improve circulation, and reconnect with your body for some self care
Yoga Mat 1" Thick Non Slip w/Nylon Strap
Resistance bands are a great way to gently activate target muscles. Gentle movements and muscle activation can help reduce tension and reconnect with your body
Resistance Bands Set for Workout & Therapy
Gentle exercise (ie walking) throughout the day can be incredibly beneficial in mental, physical, and gut health (look up Gut-Brain Axis if you want more info on how these body functions are linked)
Walking Pad 2-in-1 Under Desk Treadmill 2.5HP
CREATE YOUR RELAXING ENVIRONMENT
Some key, low-effort additions to your home/office that can help make the space feel more relaxing
the Magnesium in the epsom salts are incredible for body relaxation. Get an added bonus by adding a few drops of skin-safe essential oils to the bath for even further relaxation
Sky Organics Epsom Salt Bath Soak 5 lbs
An elite combo with the epsom salt bath! Useful as part of a calming routine during flare-ups. While it won’t change the underlying issue, it can help shift your system out of that “freak out” state.
Handcraft Blends Lavender Essential Oil
This diffuser is my holy grail for reducing house odors and adding in beautiful scents to the home/office. For a cheaper refill alternative, I suggest mixing a denatured alcohol (for a cleaner burn than isopropyl) and some essential oils of your liki...
Lampe Berger Lampen & Sets - Maison Berger
A beautiful blend of relaxation-promoting ingredients for a self-care moment. I advocate for loose-leaf tea to reduce the microplastic exposure from teabags.
The Loose Leaf Galiano
Reusable tea strainer that has small-enough holes that don't leave tea leaf “soot” in your cup. Stainless steel so it won't rust, and it will help you cut down on harmful microplastics common with teabags
Reinmoson Extra Fine Mesh Tea Strainers
Feeling organized means that I feel less overwhelmed. I use this weekly calendar to write out the meal plan for the week, and add in any of the main appointments, etc. Everyone in the house knows the plan which means that you get asked fewer question...
Weekly Calendar Dry Erase Whiteboard 16x12