Trouble shutting your mind off before bed can result from an overactive sympathetic nervous system, which controls your fight-or-flight instincts. Extended exhales raise your body’s relaxation center, the parasympathetic nervous system, to soothe ove... 

Shifting from mouth to nasal breathing is a simple way to improve your sleep. Breathwrk’s Dream exercise guides you through deep nasal breathing, which quiets overactivity in the mind while raising your body’s natural relaxation tones (and preventing... 

The holiday season is a time for giving and receiving gifts, and there is no better gift you can give yourself this season than a good night’s sleep. Sleep is essential for your overall health and wellbeing, and getting enough quality sleep is key to... 

Hear from AthletaWell Guide, Jamilia on how to create a nighttime routine that’s easy to follow and addresses many wellness needs even during the busiest of seasons. 7-Day Challenge: Incorporate 3 things into your bedtime routine and do that every da... 

Let's talk about ways to optimize your bedtime routine so you feel good when you wake up. I'm sharing 3 tips on habits that you can incorporate during your bedtime routine so you don't wake up feeling exhausted. How do you feel when you wake up in th... 

I will be explaining the hormonal and biological changes women go through at this time in their lives (hormone fluctuation, new hormones, stress) and how to manage these symptoms. Explain how sleep affects your mood and overall health. How did that b... 

It's time to reconnect with yourself. If your sleep has been wacky lately, you might be what's happening. You're tossing and turning at night, unable to get comfortable or fall asleep — you're not alone. In fact, according to the Centers for Disease ... 

As the weather heats up and with school out of session summertime is a popular season for travel. Depending on how far you travel, jet lag may throw your sleep and wake up schedule off. Also when traveling staying hydrated is key to combat fatigue an... 

Your environment plays a significant role in the quality of your sleep. Surrounding yourself with a relaxing atmosphere will allow you to drift off to dreamland in no time. Check out Dr. Cacho’s top tips on how to create your ideal sleep space: 1. Le... 

We often go through life on autopilot and move from one task to the next without paying attention and experiencing each moment. By embracing the power of mindfulness we can step out of autopilot and into practices that nourish our mind, body, and sou... 

Sleep is so vital to having a health brain. Watch this video where I interview Dr. Smita Patel an integrative neurologist and sleep expert about: The impact sleep has on dementia Why you should be getting 7-9 hours of sleep at night Healthy tips on k... 

“I can’t turn off my brain.” “My mind doesn’t want to relax.” “I am a BAD sleeper.” “I don’t think I’ll ever be able to sleep through the night.” Above are common concerns that I hear from patients who come to my integrative sleep medicine clinic loo... 

Do you wake up in the middle of the night? Want to learn how to get back to sleep? Sleep Guide Dr. Val Cacho, an integrative sleep doctor, discusses why you may be waking up in the middle of the night and ways to get back to sleep. Waking up in the m... 

Did you know that adults with higher levels of stress sleep an HOUR less than those who have lower stress? What is stress? What does it feel like in your body? For me, stress triggers tension in my jaw or stiffness in my shoulders. Sometimes it can f... 

  We all want to sleep better, but sometimes don't know where to start. Not every night will be the same, but you can arm yourself with these 5 sleep tips to help you sleep better. Then tell me in the comments below, which sleep tip resonates with yo... 

I’m your meditation Guide Allison Simon. Join me for a ten-minute meditation to unwind before bed. Begin with breathwork, root down into gratitude practice, and quiet your body and mind to set the stage for a restful night’s sleep. After a day of bei... 

Cultivating awareness is the first step to creating better sleep habits. We created a simple daily sleep journal to help you understand how your emotions, caffeine intake, exercise, and time outdoors can affect your sleep. Healthy habits don't happen... 

Having trouble falling asleep? Falling asleep fine and then waking up throughout the night? We can relate. We asked Dr. Cacho to teach us about Sleep Hygiene— the habits and practices that help you sleep well on a regular basis. Improve your Sleep Hy... 

  Ever think to yourself, “I can’t turn off my brain,” right before bed, and find yourself in the same position for quite some time, still awake? Could it be that job interview, or big exam that’s got you tossing and turning the night away? Or perhap...