ADULT SLEEP RESOURCES

Three-Part Breathing: A Simple Morning Practice to Energise and Calm

Start your day with just five minutes of Three-Part Breathing (Dirga Pranayama) – a simple but powerful practice to help you feel more energised, focused, and calm. This breathing technique gently guides you to breathe deeply into your belly, ribs, and chest, fully oxygenating your body and brain. It’s a great way to shake off morning grogginess and step into the day with clarity and calm.

With regular practice, your body learns to respond more quickly to this calming breath, making it an effective tool to reduce anxiety, ease tension, and regulate your nervous system. Over time, it can become a natural way to feel more grounded, both in the morning and whenever life feels overwhelming.

No experience needed – just a quiet space and a few minutes each morning on waking. The more you practise, the better it works.

Need a reset? Try this simple breathing exercise to find balance in your day.
If your mind’s racing or stress is creeping in, there’s a powerful little tool you can use anytime, anywhere: box breathing.

This simple technique involves breathing in a slow, steady rhythm – in for 4, hold for 4, out for 4, hold for 4 – just like tracing the sides of a square. It’s used by everyone from athletes to Navy Seals to calm the nervous system and regain focus.

Research shows just five minutes of breathwork a day can reduce anxiety, improve mood, and help manage negative thoughts. It’s also a brilliant tool to help you get back to sleep if you wake during the night – no scrolling required.

Box breathing is easy to learn, quick to practise, and totally free. It helps switch off the stress response and tap into your body’s natural calming system – slowing your heart rate, relaxing your muscles, and helping you feel more in control.

A calming breath to soothe body and mind

Feeling overwhelmed, wired, or struggling to sleep? Try the 4-7-8 breath.

This simple breathing practice is rooted in ancient yogic traditions and has become a go-to technique for easing anxiety, slowing the mind, and promoting deep rest. It’s especially powerful at bedtime, or any time you feel your stress levels rising.

The secret is in the rhythm: an inhale for 4 counts, a hold for 7, and a long, slow exhale for 8. This pattern helps switch off the stress response and activate the body’s natural ‘rest and repair’ mode.

Use 4-7-8 breathing to:

• Fall asleep faster
  
  
• Calm racing thoughts
  
  
• Soothe anxiety and overwhelm
  
  
• Reduce blood pressure and muscle tension
  
  
• Regulate emotions during stressful moments
  
  

It’s simple and effective – and the more you practise it, the better it works.

Say Goodbye to Sleepless Nights with Body Scan Meditation

If you find it hard to switch off at night, you’re not alone. A racing mind, restless body, or lingering thoughts from the day can make it feel impossible to wind down.

One evidence-based technique that can help is body scan meditation. This gentle practice guides your awareness slowly through the body, one area at a time, helping you let go of physical tension and quiet the mental noise. With regular use, it retrains your nervous system to shift into “rest mode” – the state where sleep comes naturally.

To get the most from your practice, create a calming atmosphere before you begin. Spritz your pillow with BeBloom Seathermal Lavender Sleep Spray by Sea Skin Life – its soothing properties help reduce anxiety and deepen sleep quality. Slip into comfortable sleepwear and gently place your organic silk eye mask to block out light and signal to your brain that it’s time to rest.

If you’re new to meditation or find your focus drifts, hold your meditation stone gently in your hand. The simple act of feeling its weight and texture can help anchor your attention and bring you back to the present moment.

Start your body scan meditation here, and let your bedtime become a peaceful ritual of release, presence, and deep rest.

Deep rest for body and mind

Yoga Nidra, often called “yogic sleep,” is a powerful guided relaxation practice designed to bring you into a state of deep rest — somewhere between waking and sleep. It helps quiet the nervous system, ease mental chatter, and prepare the body for deep, restorative sleep.

 Whether you're unwinding before bed, recovering from travel, or simply seeking stillness, this is a beautiful way to reset.

Struggling to switch off at night? It’s a common story.

If you find it hard to switch off at night, your nervous system may be struggling to shift gears into “sleep mode.” In today’s fast-paced world, many of us live in a constant state of sympathetic overdrive — the “fight or flight” response — as if there’s always a bear lurking in the background. This system, designed to keep us safe from real threats, often mistakes everyday stress for danger. And when your body thinks it’s under threat, sleep becomes a low priority.

To truly rest, we need to guide the nervous system into its calmer counterpart — the parasympathetic state, or “rest and digest.” This is the mode where the body heals, recharges, and where sleep comes naturally.

That’s where a bedtime ritual can make all the difference. It’s something we instinctively use with children, yet often forget as adults. Reintroducing this kind of rhythm signals to your body that it’s time to slow down.

Start with a warm bath or shower, enhanced with your SeaSoak Citrus Bath and Shower Salts by Sea Skin Life for a luxurious, multi-sensory experience. As you step out, your core body temperature begins to drop — a natural signal that it’s time to sleep. Mist your pillow with the BeBloom Seathermal Lavender Sleep Spray, allowing lavender’s calming properties and the scent-memory connection to gently cue your brain for rest. Slip on your organic silk eye mask and settle in with a soothing Body Scan meditation from our digital library.

Repeat this sequence nightly, and over time your body will begin to associate it with deep, restorative sleep — a ritual your nervous system will learn to welcome.

👉 Watch the video in The Science of Sleep section to learn “Why a Bedtime Routine can be a Gamechanger for Sleep”

👇 Explore our Bedtime Sleep Ritual Menu and curate your perfect wind-down

Move Your Body, Calm Your Mind

If your mind feels busy at night, gentle exercise during the day can make all the difference. Movement helps process stress hormones, ease muscle tension, and quiet mental chatter — and it’s also been shown to increase deep, restorative sleep. It doesn’t have to be intense: a walk, swim, or light stretching is enough to support your nervous system and help you unwind more easily at night.

And if movement feels challenging, don’t worry — a sauna or steam room can offer similar benefits by relaxing your body and mimicking the calming effects of post-exercise recovery.

Mind Games for Sleep: Keep the Brain Busy, Quiet the Worries

When sleep feels out of reach, the problem is often too much thinking – not too little tiredness. One simple, proven trick to beat this is to keep your mind just busy enough so it doesn’t get stuck in worry.

These easy "mind games" are designed to gently occupy your brain with something neutral and repetitive, leaving no space for negative sleep thoughts to creep in. It’s a smarter version of "counting sheep" – but far more effective.

You’ll find a few different options to try, depending on whether you’re more visual, numerical, or creative. With practice, these techniques can quiet a restless mind and make it easier to drift into natural sleep.

Block out noise, tune into rest

Ambient sound can be a powerful ally in sleep. Pink, white, and brown noise help to mask environmental disruptions — from hallway footsteps to partner snores — creating a calming audio backdrop that supports uninterrupted rest.

Each sound has a slightly different texture:

• White noise is bright and even, like static or a fan.

• Pink noise is softer and more natural, like rustling leaves or rainfall.

• Brown noise is deeper, like distant thunder or waves.

Choose the one that soothes you most. Let it play quietly as you drift into sleep — and stay asleep longer.
This is PINK noise:

Want a longer version to play overnight?
👉 Click here for our 12-hour ambient audio track on YouTube — designed to support deep, uninterrupted sleep.

Block out noise, tune into rest

Ambient sound can be a powerful ally in sleep. Pink, white, and brown noise help to mask environmental disruptions — from hallway footsteps to partner snores — creating a calming audio backdrop that supports uninterrupted rest.

Each sound has a slightly different texture:

• White noise is bright and even, like static or a fan.

• Pink noise is softer and more natural, like rustling leaves or rainfall.

• Brown noise is deeper, like distant thunder or waves.

Choose the one that soothes you most. Let it play quietly as you drift into sleep — and stay asleep longer.
This is WHITE noise:

Want a longer version to play overnight?
👉 Click here for our 12-hour ambient audio track on YouTube — designed to support deep, uninterrupted sleep.

Block out noise, tune into rest

Ambient sound can be a powerful ally in sleep. Pink, white, and brown noise help to mask environmental disruptions — from hallway footsteps to partner snores — creating a calming audio backdrop that supports uninterrupted rest.

Each sound has a slightly different texture:

• White noise is bright and even, like static or a fan.

• Pink noise is softer and more natural, like rustling leaves or rainfall.

• Brown noise is deeper, like distant thunder or waves.

Choose the one that soothes you most. Let it play quietly as you drift into sleep — and stay asleep longer.
This is BROWN noise:

Want a longer version to play overnight? 
👉 Click here for our 12-hour ambient audio track on YouTube — designed to support deep, uninterrupted sleep.

Three-Part Breathing: A Simple Morning Practice to Energise and Calm

Start your day with just five minutes of Three-Part Breathing (Dirga Pranayama) – a simple but powerful practice to help you feel more energised, focused, and calm. This breathing technique gently guides you to breathe deeply into your belly, ribs, and chest, fully oxygenating your body and brain. It’s a great way to shake off morning grogginess and step into the day with clarity and calm.

With regular practice, your body learns to respond more quickly to this calming breath, making it an effective tool to reduce anxiety, ease tension, and regulate your nervous system. Over time, it can become a natural way to feel more grounded, both in the morning and whenever life feels overwhelming.

No experience needed – just a quiet space and a few minutes each morning on waking. The more you practise, the better it works.

Want to sleep better? Step outside.
One of the simplest and most powerful things you can do for your sleep is to get some natural light first thing in the morning. Just 5–10 minutes is enough to reset your body clock, boost your mood, and help you sleep more deeply at night.

Even on a cloudy day, outdoor light massively outshines anything indoors – and regular morning light exposure can make a real difference to how awake you feel during the day and how easily you drift off at night.

☀️ Curious how to build it into your routine?
👉 Read the full blog for easy tips and a little more of the science behind it.

Consistency: The Most Powerful (and Overlooked) Sleep Tip

If we had to give just one piece of sleep advice, it would be this: consistency. Going to bed and waking up at the same time every day (yes, even weekends!) is the most powerful way to support your body clock and improve your sleep quality.

Your internal clock thrives on routine – and when you work with it, you’ll fall asleep more easily, wake up feeling refreshed, and feel better in body and mind.

Want to learn more about why consistency matters – and how to make it work for you?

👉 Read our full blog here

Want to sleep better? Start by moving your body.
We’ve known for a long time that regular exercise helps us sleep – but now we’re getting clearer on how, why, and what kind of exercise works best.

Exercise can help you fall asleep faster, increase deep (restorative) sleep, reduce night-time waking, and even ease insomnia symptoms. It also lowers stress and anxiety, which often get in the way of good sleep. Many people find that morning is the easiest time to fit movement in, but the science says: any time of day works, as long as it’s consistent and doesn’t interfere with your wind-down routine.

So, what kind of exercise is best? A major new study looked at different types of exercise in older adults with insomnia – and found some surprising results. One type came out on top for improving sleep quality, but all forms had benefits.

💪🏼 Whether it’s walking, strength work, stretching or a bit of everything – if you’re moving your body, you’re already helping your sleep. 

Curious which exercise had the biggest impact on sleep quality? 👉 Read our latest blog to find out – and learn how to make movement part of your sleep toolkit.

Need a reset? Try this simple breathing exercise to find balance in your day.
If your mind’s racing or stress is creeping in, there’s a powerful little tool you can use anytime, anywhere: box breathing.

This simple technique involves breathing in a slow, steady rhythm – in for 4, hold for 4, out for 4, hold for 4 – just like tracing the sides of a square. It’s used by everyone from athletes to Navy Seals to calm the nervous system and regain focus.

Research shows just five minutes of breathwork a day can reduce anxiety, improve mood, and help manage negative thoughts. It’s also a brilliant tool to help you get back to sleep if you wake during the night – no scrolling required.

Box breathing is easy to learn, quick to practise, and totally free. It helps switch off the stress response and tap into your body’s natural calming system – slowing your heart rate, relaxing your muscles, and helping you feel more in control.

Putting Your Worries to Bed: A Simple 3-Step Technique for a Calmer Night

If your mind tends to go into overdrive the moment your head hits the pillow, you’re not alone. Worrying at bedtime is incredibly common – but it’s also something we can change.

In your ‘Night Notes’ journal (found in your Gift of Sleep Box), you’ll find a simple but powerful tool to help move your worrying away from bedtime, and into a space where it can actually be helpful.

This technique is called constructive worry, and it’s one of the best strategies for breaking the cycle between bed and overthinking.

Set aside 20–30 minutes at least 2 hours before bed, somewhere other than the bedroom, and follow these 3 steps:

Step 1: What’s on your mind?

Jot down anything that’s still swirling in your head—unfinished tasks, things that happened today, worries about tomorrow. Big or small, get it out of your head and onto the page.

Step 2: Is action needed?

For anything that does need your input:

• What needs to be done?
• When will you do it?
• How will you go about it, and who else might be involved?

Write it out clearly so your brain knows there’s a plan.

Step 3: What can’t be fixed right now?

Some worries don’t have a clear solution – at least not right now. That’s okay. Write these down and next to them note: “No obvious solution – set aside.”
This simple act helps tell your brain it’s okay to let go – thinking more won’t change the outcome.

Once you’ve done this, close your notebook and put it away. At bedtime, if worries creep back in, gently remind yourself: “I’ve already dealt with this.”

This technique helps shift problem-solving out of your sleep space, so your brain can wind down when it matters most. With practice, it’s an easy, calming habit that can lead to better sleep and a clearer mind.

Ready to give it a go? Grab your journal and start tonight.

Can what you eat really help you sleep better?

The short answer is – yes, but there is no one magic fix. A healthy, balanced diet supports better sleep overall, while high sugar, low fibre, and fatty foods can disrupt it. Eating too close to bedtime can also affect how well you drift off.

There are a few supplements and sleep-friendly foods that may give you a gentle nudge into sleep – including magnesium, sleep-supporting herbs, and tart cherry – but they work best alongside good sleep habits.

Want to learn what to try (and what to avoid)?

👉 Watch the video in "The Science of Better Sleep" section to find out!

Think that evening drink helps you sleep? It might feel like it – but it’s likely doing the opposite.

Alcohol is a very powerful sedative, but sleep when alcohol is in the system is not as refreshing as normal sleep. Alcohol reduces your dream sleep (REM), makes sleep more fragment or broken, and often leaves you feeling groggy the next day. Even small amounts can have an effect.

But the good news? Cutting back or swapping for non-alcoholic alternatives can give you deeper, more refreshing sleep – and better dreams.

💭 Want to learn why dream sleep is so important, and how to protect it?

👉 Read our blog to find out more. 

A calming breath to soothe body and mind

Feeling overwhelmed, wired, or struggling to sleep? Try the 4-7-8 breath.

This simple breathing practice is rooted in ancient yogic traditions and has become a go-to technique for easing anxiety, slowing the mind, and promoting deep rest. It’s especially powerful at bedtime, or any time you feel your stress levels rising.

The secret is in the rhythm: an inhale for 4 counts, a hold for 7, and a long, slow exhale for 8. This pattern helps switch off the stress response and activate the body’s natural ‘rest and repair’ mode.

Use 4-7-8 breathing to:

• Fall asleep faster
  
  
• Calm racing thoughts
  
  
• Soothe anxiety and overwhelm
  
  
• Reduce blood pressure and muscle tension
  
  
• Regulate emotions during stressful moments
  
  

It’s simple and effective – and the more you practise it, the better it works.

Want better sleep? Start with your environment.

Your sleep space has a huge impact on how well you sleep – and even small changes can make a big difference. Light, temperature and noise all negatively impact your sleep quality and your ability to fall – and stay – asleep.

In your Gift of Sleep Box, you’ll find an eye mask and earplugs. They might take a little getting used to, but stick with them—these small changes are proven to improve sleep, and before long they’ll feel like a soft, gentle hug as you drift off.

1. Make your bedroom as dark, cool, and quiet as possible
2. Try pink noise to block out distractions – listen here (link to pink noise video below)
3. Keep your room cool (16-18°C). 

👉Watch the video in "The Science of Sleep" section to learn how to create the perfect sleep environment
👉 Try our Pink Noise audio

Struggling to switch off at night? It’s a common story.

If you find it hard to switch off at night, your nervous system may be struggling to shift gears into “sleep mode.” In today’s fast-paced world, many of us live in a constant state of sympathetic overdrive — the “fight or flight” response — as if there’s always a bear lurking in the background. This system, designed to keep us safe from real threats, often mistakes everyday stress for danger. And when your body thinks it’s under threat, sleep becomes a low priority.

To truly rest, we need to guide the nervous system into its calmer counterpart — the parasympathetic state, or “rest and digest.” This is the mode where the body heals, recharges, and where sleep comes naturally.

That’s where a bedtime ritual can make all the difference. It’s something we instinctively use with children, yet often forget as adults. Reintroducing this kind of rhythm signals to your body that it’s time to slow down.

Start with a warm bath or shower, enhanced with your SeaSoak Citrus Bath and Shower Salts by Sea Skin Life for a luxurious, multi-sensory experience. As you step out, your core body temperature begins to drop — a natural signal that it’s time to sleep. Mist your pillow with the BeBloom Seathermal Lavender Sleep Spray, allowing lavender’s calming properties and the scent-memory connection to gently cue your brain for rest. Slip on your organic silk eye mask and settle in with a soothing Body Scan meditation from our digital library.

Repeat this sequence nightly, and over time your body will begin to associate it with deep, restorative sleep — a ritual your nervous system will learn to welcome.

👉 Watch the video in The Science of Sleep section to learn “Why a Bedtime Routine can be a Gamechanger for Sleep”
 

👇 Explore our Bedtime Sleep Ritual Menu and curate your perfect wind-down

Say Goodbye to Sleepless Nights with Body Scan Meditation

If you find it hard to switch off at night, you’re not alone. A racing mind, restless body, or lingering thoughts from the day can make it feel impossible to wind down.

One evidence-based technique that can help is body scan meditation. This gentle practice guides your awareness slowly through the body, one area at a time, helping you let go of physical tension and quiet the mental noise. With regular use, it retrains your nervous system to shift into “rest mode” – the state where sleep comes naturally.

To get the most from your practice, create a calming atmosphere before you begin. Spritz your pillow with BeBloom Seathermal Lavender Sleep Spray by Sea Skin Life – its soothing properties help reduce anxiety and deepen sleep quality. Slip into comfortable sleepwear and gently place your organic silk eye mask to block out light and signal to your brain that it’s time to rest.

If you’re new to meditation or find your focus drifts, hold your meditation stone gently in your hand. The simple act of feeling its weight and texture can help anchor your attention and bring you back to the present moment.

Start your body scan meditation here, and let your bedtime become a peaceful ritual of release, presence, and deep rest.