Sleep is the foundation of vitality, resilience, and joy—yet so many of us struggle with it. Whether it’s racing thoughts, restless bodies, or disrupted rhythms, sleep challenges can impact every aspect of our lives. The good news? Restful sleep is a skill that can be cultivated. 

The Science of Sleep and Why it Matters

• Sleep is the body’s ultimate repair mode—essential for memory, mood, and metabolism.
• Poor sleep is linked to higher stress levels, weakened immunity, and increased inflammation.
• Restorative sleep regulates the nervous system, deepens emotional resilience, improves mental and physical well-being, and enhances cognitive clarity.

Three Key Practices for Better Sleep

1. The Vagus Nerve Reset (for Deep Nervous System Relaxation)

• Take a slow inhale for four counts, hold for five, then exhale for eight counts (long exhale activates the parasympathetic nervous system). You can do whatever number sequence feels best in your body.
• Humming, self-massage, gently massaging the back of your neck, and a delicious cat and cow yoga stretch stimulates the vagus nerve and promotes relaxation.
• Do this for 3-5 minutes in or out of bed before sleep. See what parts of this ritual feel best and tweak it to your needs. 

2. Sleep Sanctuary Check-In

• Dim the lights an hour before bed—light exposure affects melatonin production. This also lets your system know that getting close to bedtime is relaxing in itself. 
• Give yourself a loving pre-sleep ritual that you engage in every night. 
• Keep your bedroom cool (60-67°F)—this helps the body signal it’s time for sleep.
• A warm shower or bath before bed will cool your core body temperature and also feel lovely on your skin!
• Reduce sensory overload—soft blankets, calming scents (lavender), and an analog environment (no devices), will support deeper rest.
• Have three hours between your last bite and tucking yourself in. 

3. The Mindful Body Scan: A guided journey into relaxation

• Lying in bed, bring attention to your feet, noticing warmth, heaviness, or tingling.
• Slowly scan up your body, relaxing each part—calves, thighs, belly, chest, arms—until you reach your head.
• If your mind wanders, gently return to the sensation of breath and body. You've got this. 

Bonus: Keep a gratitude journal next to your bed, and write three things you are grateful for before bed each night. Science shows that feeling gratitude improves sleep and well-being tremendously. 

Final Thought

Your sleep is a sacred practice, not a task to complete. By creating small, intentional rituals, you invite rest in a way that feels natural and supportive. Start with one of these practices tonight, and notice how your body responds. If you find yourself waking quite often, get out of bed and go into another room and practice your breathwork for 10 minutes. Expect to find yourself yawning and feeling sleepy. Return to bed and enjoy deep sleep.