Dry Brushing To Help Wind Down

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


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

The science



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


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

The science


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

The science


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.