sweet dreams



rise and shine

Love the feeling of waking up after a good night’s sleep? Energized and ready to conquer the world — or at least dive whole-heartedly into whatever the day might bring? Teens crave that morning euphoria, too, and yet time and again we hear them talk about how tired they are.


Though a foundation for good health, happiness, and productivity, sleep often finds itself lost in the shuffle of priorities for teens and adults alike. While often the spotlight is on what happens when we don’t get enough sleep (increased risk of cancer, heart disease, mental health issues), we would rather focus on all the richness sleep provides—and harness its power for good.


simple shifts

In this month’s embers podcast episode, teens talk about time, and how they try to balance all the pieces, those they choose and those they don’t. This got us wondering about how  we can opt in for a bit more shut eye and wake up brighter versions of ourselves. The answer seems pretty simple. Take time to sleep (7-8 hours a night) and reap the exponential benefits.  Simple shifts in our daily habits can help us fall and stay asleep. A few of our favorite sleep habits include:


  • Digital sunset - eliminate screens an hour before bed.

  • Consistency—go to bed and wake up at the same time each day.

  • Value it!

  • Eat and exercise (and consume any caffeine) early.

  • Make it easy—set your alarms, make your gadgets disappear, lay out your exercise clothes the night before.

it’s pretty simple


Matthew Walker, one of the world’s leading neuroscientists and sleep experts and author of a must-read book, Why We Sleep, touts the benefits of sleep. “I was once fond of saying, ‘Sleep is the third pillar of good health, alongside diet and exercise.’ I have changed my tune. Sleep is more than a pillar; it is the foundation on which the other two health bastions sit. Take away the bedrock of sleep, or weaken it just a little, and careful eating or physical exercise become less than effective.”


”Walker calls sleep the “powerful elixir of wellness and vitality.” We love that. Another reason to hit the hay! Sweet dreams.

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