Take $260 off LUMEBOX Use code YOGAWITHKATHERINE
Take $260 off LUMEBOX Use code YOGAWITHKATHERINE
Take $260 off LUMEBOX Use code YOGAWITHKATHERINE
Take $260 off LUMEBOX Use code YOGAWITHKATHERINE
Day 3: Be Still Yin Yoga
With Special Guest: Katherine Fabre
January 14, 2026
Yesterday, we talked about stress as melatonin’s biggest roadblock. And after the active start to Day 1, today we’re focusing on nervous system regulation — the perfect hump-day wind-down.
Effort is the enemy of good sleep.
Sleep happens when arousal drops. Safety relaxes your body.
The best thing you can do for better sleep? Relax your body. (Easier said than done, I know. Today's activity is here to help.)
The Science
A 2013 study in the Journal of Ayurveda and Integrative Medicine found that long-term yoga practice significantly improved sleep quality, total sleep time, and overall well-being in older adults.1
Tonight's task is simple: help your body relax, then step out of the way and let it do what it naturally knows how to do — sleep.
Today's Activity
15-Min Yin Yoga
After years of teaching, @YogaWithKatherine realized that real progress doesn't come from perfection — it comes from consistent, bite-sized practice that fits into everyday life.
Katherine's words:
"Yoga has always been my reset — when I slow down my breath and move gently, my whole body shifts into rest mode and sleep comes naturally."
When bedtime comes, if you're not sleepy yet, try the following activities to help you relax:
- Grab headphones and relax to binaural beats in the delta or theta range to shift deeper into parasympathetic mode
- Follow our 6-Minute LUMEBOX + Breathwork practice
Waking up in the middle of the night? Relaxation is your way back to sleep:
- Affirm yourself: "Even if I can't fall back asleep, my body is still resting. I will be just fine."
- Still stuck? Try one of these activities:
Deepen the Reset with LUMEBOX
Use LUMEBOX before, after, or even during today's yoga practice!
Mode:
Combined
Time:
12 minutes
How:
Behind the neck
Yoga With Katharine
Movement Specialist
Holistic Health Coach
South African–born dancer turned yoga and Pilates instructor, Katharine teaches movement that is grounding, restorative, and beautifully accessible. Her work supports mobility, strength, and overall well-being through routines you can do anytime, anywhere.
Daily Reminders
Morning Sunlight
Get >10 minutes of outdoor light within the first hour of waking.
LUMEBOX Session
- Combined mode
- Behind the neck
- 12 minutes
- Within 2 hrs of sleep
Screen-Free Wind Down
Put away phones and laptops 30 minutes before bed.
Up Next:
Worry JournalingUp Next: Worry Journaling
Grab a pen, some paper, and set aside 10 minutes before bed.
See you tomorrow!
Support Your Sleep Journey with LUMEBOX
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