8 dias

Sleep Better Naturally: New Science For Deep Rest

Por Samantha Touchais

O que você irá aprender

Sleep Better Naturally: New Science for Deep Rest guides you through the latest research on circadian health, nervous-system regulation, and sleep quality, offering practical tools, calming techniques, and daily guidance to help you fall asleep faster, stay asleep longer, and wake up genuinely restored. Throughout the course, you’ll learn how to rebalance your sleep cycles, reduce nighttime stress, build healthier pre-bed habits, and create a sustainable, science-supported sleep routine you can rely on for the long term. Course objectives 1. Learn how daytime habits directly shape nighttime sleep quality. 2. Understand the science of gut health, inflammation, hormones, and blood sugar—and how each influences rest and recovery. 3. Receive practical, accessible tools such as breathwork, nervous-system techniques, and soothing pre-sleep rituals. 4. Be supported in creating a sustainable, holistic sleep routine rooted in biology rather than force or willpower. 5. Be guided in integrating daily practices into a simple, long-term sleep plan that naturally improves rest. What students can expect * DAY ONE — Why Daytime Matters Discover how light exposure, movement, and daily rhythms set the foundation for easier, deeper nighttime sleep. * DAY TWO — Gut Health & the Sleep Connection Learn how the gut–brain axis, microbiome, and digestion influence melatonin, mood, and sleep cycles. * DAY THREE — Breathing for Better Sleep Practice specific breathing techniques that calm the mind, lower stress, and prepare the body for rest. * DAY FOUR — Anti-Inflammatory Foods, Hormones & Sleep Explore how inflammation and hormonal balance impact sleep, along with simple nutrition shifts that support restoration. * DAY FIVE — Blood Sugar Balance & Sleep Learn how unstable blood sugar disrupts sleep—and how to stabilize it with practical daytime and evening strategies. * DAY SIX — Nervous System Reset Experience grounding tools to downshift the nervous system from alertness to deep rest. * DAY SEVEN — Letting Go of the Day Practice gentle techniques for releasing mental tension and emotional residue before bedtime. * DAY EIGHT — Bringing It All Together Synthesize the entire course into a personalized, realistic, and sustainable sleep plan based on new science and daily habits.

Samantha Touchais

Strasbourg, France

Samantha is a wellness guide and educator who has spent years studying the science of sleep after navigating her own long journey with personal sleep challenges. Through extensive research, training, and lived experience, she has developed a clear, practical understanding of how the nervous system, hormones, gut health, and daily rhythms influence...

Lição 1

The New Science Of Sleep: Why Daytime Matters

In this session, you’ll explore how the way you move through your day sets the stage for how well you sleep at night. You’ll learn the simple but powerful science behind light exposure, daily movement, and natural rhythms—and how aligning with these daytime cues can help you fall asleep more easily, stay asleep longer, and enjoy deeper, more restorative sleep.

Lição 2

Gut Health And The Sleep Connection

In this session, you’ll explore the powerful connection between your gut and your sleep. You’ll learn how the microbiome communicates with your brain, how digestion influences melatonin and mood, and why supporting your gut during the day can lead to deeper, more restorative rest at night. Understand how small, nourishing choices can shift your entire sleep experience from the inside out.

Lição 3

Breathing For Better Sleep

In this session, you’ll discover how the simple act of breathing can profoundly influence your ability to rest. You’ll learn specific breathing techniques that calm the nervous system, reduce stress, and prepare your body and mind for deeper, more restorative sleep. These practices are easy to integrate into your evening routine and can help you fall asleep more quickly and wake feeling refreshed.

Lição 4

Anti-Inflammatory Foods And Sleep Hormones

In this session, you’ll learn how the foods you eat can influence inflammation, hormone balance, and ultimately your sleep quality. Discover which anti-inflammatory choices support melatonin production and hormonal harmony, helping your body wind down naturally at night. You’ll gain practical guidance for nourishing your body in a way that promotes deeper, more restorative rest.

Lição 5

Blood Sugar Balance And Sleep

In this session, you’ll explore how blood sugar fluctuations throughout the day can disrupt your sleep at night. You’ll learn how stabilizing your blood sugar with simple eating patterns and lifestyle habits can support deeper, more consistent rest. Understanding this connection helps you make choices that calm your body, balance energy, and promote restorative sleep.

Lição 6

Nervous System Reset

In this session, you’ll discover how to calm and reset your nervous system to prepare your body and mind for restful sleep. You’ll learn techniques that help release tension, reduce stress, and shift from a state of alertness to relaxation. These tools support deeper, more restorative sleep and help you wake up feeling refreshed and balanced.

Lição 7

Letting Go Of The Day: Releasing Stress, Thoughts And Tension Before Bed

In this session, you’ll explore how to release the stress, tension, and thoughts that can carry over into the night. You’ll learn practical strategies to let go of the day’s worries and create mental and physical space for deep, restorative sleep. These practices help you close the day with calmness, clarity, and ease.

Lição 8

Rituals And Rhythm: Training Your Body Clock

On this final day, you’ll learn how to integrate everything from the course into simple, practical rituals that support your natural sleep rhythm. By aligning daily habits, evening routines, and sleep-friendly practices, you can train your body clock to fall asleep more easily, sleep more deeply, and wake feeling refreshed. This session helps you create a sustainable, science-based sleep routine tailored to your life.