The SWW™ Wind Down Routine

Do you have trouble going to bed and staying asleep at night? A good night’s sleep is the foundation of a healthy lifestyle, and the foundation of the SWW Method. The steps leading up to bedtime are crucial to helping you get good, quality sleep. This is a time for you to calm your mind and set yourself up for success. Sarah shared her secrets for a good night’s sleep after a long day. These are science-backed ways for your best sleep yet.

Sarah’s Wind Down Routine

Step 1: Use an Infrared Blanket or sauna (30-45 minutes)

The science

• Frequent sauna use is associated with reduced morbidity and mortality, along with lowered risk of cardiovascular disease, improved mood, and preservation of muscle mass.

Step 2: Dry Brush and face oil (about 3 minutes)

The science

• Dry brushing does a number of great things, like exfoliating the skin, improving blood flow, draining the lymphatic system and stimulating the nervous system.
• (Check Sarah’s IG story for a step by step guide on how to do it.)

Step 3: Soak in a hot bath with Bath soak or Salt soak (about 5 minutes)

The science

• Heat from a hot bath can stimulate the brain’s release of oxytocin (the anti-stress hormone) to promote relaxation and reduce anxiety.

Step 4: Phones away!

The science

• Emerging research has found that using smartphones (which emit blue light) at night, may have harmful effects on sleep, especially in relation to delayed melatonin secretion. 

Step 5: Legs up the wall with Lo Rox Domes (10 min)

The science

• This yoga pose, also known as viparita karani, offers benefits like improved circulation and relaxation to help get you primed for a good night’s sleep.

Step 6: Read a magazine or book, or watch TV 

The science

• Reading can actually help you relieve stress. In fact, it can provide just as much stress relief as doing yoga or watching funny movies.

Step 7: Take a CHILL gummy or Sleep Support, plus Adrenal Nourish as needed

The science

• In early studies, CBD has helped to improve sleep scores and decrease anxiety. If CBD isn’t your thing, magnesium supplements have been studied for their ability to improve sleep duration and onset, as well as reduce insomnia.

Step 8: Light’s out

The science

Researchers say that 10pm is the most optimal bedtime, with benefits like lowered risk of cardiovascular disease. We know that everyone has different needs when it comes to sleep—so 10pm might not work for some. Most importantly, aim for 7-9 hours of sleep per night.

Interested in more of Sarah's Favorites? Check out our Wind Down Guide.