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:
Rewire Your Nervous System in 7 Days (Free Guide)
The 14-Day Nervous System Reset
Free 15-Min 1-1 Fit Call
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The Calm Lab
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My Apple Music Playlist
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Thank you for being here. — Kassandra 🌿
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