Your Nighttime Wind-Down Guide — Easy Steps for Restful Sleep

Feeling calm? Have a question? Send me a text:)Trouble sleeping my sweet friend? Let's fix that!*150-300 MINUTES (not hours) of physical movement per week:)1. How do I get better REM and deep sleep?a consistent sleep scheduleoptimize your sleep environment (cool, dark, quiet)manage risky substances (alcohol, nicotine, drugs, caffeine)add magnesium rich foods (avocado, almonds, spinach)stay hydrated throughout the day and limit water near bed timebe physically active everyday (walk, run, lift weights, yoga, pilates, HIIT, sports, dance, etc)manage your stress (meditation, mindfulness, mono-tasking, yoga, breathwork, warm bath, relaxing book)limit screens 1-2 hours before bed2. Is it ok to nap?yes, if in late morning to early afternoon20-30 minutesuse guided meditation or yoga nidra to help promote relaxation3. How much sleep do I need?adults need 7-9 hourschildren need 8-13 depending on ageDo you wake feeling rested and restored?4. What is the best sleep position?back is best (reduced heart & lung pressure, ensures spinal alignment and minimizes wrinkles)side is ok to reduce snoring and help with sleep apneabelly is not recommended (strains neck and back and puts pressure on heart & lungs)5. What sleep supplements are recommended?After making the above lifestyle changes, you can try:magnesium threonate or magnesium glycinate (200-400mg, 2-3 hours before bed)theanine (100-400mg, 30-60 minutes beofre bed - avoid if you sleep walk or have night terrors)apigenin (50mg, 30 minutes before bed or a cup of chamomile tea)melatonin is not recommendedSources:Matthew Walker, 2025, https://www.sleepdiplomat.com/Andrew Huberman, 2025, https://www.hubermanlab.com/newsletter/improve-your-sleepAbout Kassandra:Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.Links:Rewire Your Nervous System in 7 Days (Free Guide)The 14-Day Nervous System Reset YouTubePinterestInstagramThe Calm LabSubstackMy Apple Music PlaylistLinkedInIf The Calm Lab is helping your nervous system, the best way to support is to:★ Rate and review on Apple Podcasts or Spotify ★ Share an episode with someone who needs it ★ Subscribe so you don't miss the next oneThank you for being here. — Kassandra 🌿The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...