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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 schedule
• optimize 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 time
• be 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 bed

2. Is it ok to nap?

• yes, if in late morning to early afternoon
• 20-30 minutes
• use guided meditation or yoga nidra to help promote relaxation

3. How much sleep do I need?

• adults need 7-9 hours
• children need 8-13 depending on age
• Do 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 apnea
• belly 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 recommended

Sources:

Matthew Walker, 2025, https://www.sleepdiplomat.com/

Andrew Huberman, 2025, https://www.hubermanlab.com/newsletter/improve-your-sleep

About 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:

The Calm Lab

YouTube

My Apple Music Playlist

Substack

Instagram

LinkedIn

The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.