Welcome to the better sleep workshop.
Pro Tip: Highly recommend pairing this journey with Mello Magnesium Superblend for optimal results (this is not sponsored).
Good sleep isn’t just about feeling well-rested. It’s about how well you function as a human.
- Sleep balances blood sugar and helps with weight regulation – If you’re struggling with cravings or energy crashes, poor sleep may be the culprit.
- Sleep helps with stress management and mood regulation – Your ability to handle stress, make decisions, and feel emotionally stable is directly tied to the quality of your rest.
- Sleep supports longevity and cellular function – Every night, your body repairs, detoxifies, and rebuilds itself at a cellular level. Deep sleep is where the real magic happens.
- Better sleep means better performance—physically, mentally, and emotionally. Whether you’re an athlete, a creative, a leader, or just someone who wants to show up fully in life, better sleep will upgrade every aspect of how you move through the world.
The Science Behind This Workshop
Cold Exposure & Sleep Quality
- Research shows that cold plunges and cold showers can enhance slow-wave sleep—the most restorative phase of sleep—by lowering core body temperature and shifting the nervous system into balance.
- One study found that five consecutive days of cryostimulation increased deep sleep by over 7 minutes per sleep cycle—that’s a major shift in sleep architecture.
- Cold exposure also helps regulate cortisol, ensuring your energy levels are high in the morning and calm in the evening.
- But timing is everything. Cold exposure in the morning helps set your circadian rhythm, while at night, it can be too stimulating for some people. That’s why in this workshop, we use cold in the morning—to wake up the body, not disrupt your ability to wind down.
Heat Therapy for Deep Relaxation
- On the flip side, heat exposure—like a hot bath or sauna—prepares the body for sleep by raising core temperature.
- After you step out, your body naturally cools down, mimicking the body’s natural drop in temperature before sleep, which helps you fall asleep 10 minutes faster on average.
- Heat also relaxes muscles, reduces stress hormones, and increases melatonin production, all of which create the perfect environment for deep, uninterrupted sleep.
- The key? Using heat 1-2 hours before bed to allow your body to cool naturally into rest mode.
Breathwork & the Nervous System
- Breath is the fastest way to shift your nervous system.
- Morning breathwork helps wake up the body, energizing you for the day ahead.
- Evening breathwork slows the system down, lowers heart rate, and activates the parasympathetic ‘rest-and-digest’ state.
- This workshop integrates breathwork to regulate stress, emotional release practices, and bedtime visualizations to guide your body into deep rest.
This is science-backed sleep optimization, and over the next seven days, you’ll feel the difference for yourself.
What to Expect in the Next 7 Days
The recommendation is to do 2-3 of your evening meditations in a sauna or hot epsom salt bath.
- Day 1: Sauna or hot bath meditation
- Day 2: Sunlit morning breathwork + evening heat practice meditation
- Day 3: Sunlit morning breathwork + evening body scan meditation
- Day 4: Cold shower to regulate energy + evening emotional release meditation
- Day 5: Sunlit morning breathwork + evening body scan meditation
- Day 6: Cold shower + evening dream life visualization
- Day 7: Cold shower + evening emotional release meditation
By the end of this workshop, you’ll have a repeatable nighttime and morning routine designed to help you fall asleep faster, stay asleep longer, and wake up feeling clear, refreshed, and fully alive.