The more sleep research we read, the more we realize that “good” sleep hygiene goes beyond our nighttime REM cycles. It’s about finding rest cycles we can integrate into our waking lives too. We want to share all we know so you can fall asleep faster and stay asleep longer and begin to integrate resting during the day too.

BREATHE

Even doing the physiological sigh 2-3x can set you up for a better night’s sleep eight hours later. And right before bed, you can do mindful breathing with binaural music or use a guided meditation app, like Headspace or Calm with meditations specifically for sleep.

DRINK

Did you know that drinking cherry juice can help you sleep better? According to a study published in the Journal of Medicinal Food, drinking a glass of cherry juice twice a day can help increase sleep time (by ~84 minutes) and improve sleep quality.

Sleepy Head Mocktail

• ½ cup pure tart cherry juice (with no added sugars)
• 1 tablespoon magnesium powder
• A splash of your fave sparkling water

SLEEP

Studies show that sleeping in a cool room (around 65 degrees Fahrenheit) can lead to deeper, more restorative sleep. So, if you're having trouble sleeping, try lowering the temperature in your bedroom.