01
4-7-8 Breathing
A gentle breathing pattern that activates your parasympathetic nervous system. Inhale for 4, hold for 7, exhale for 8.
60 seconds
Free sleep guide
Better sleep doesn’t require a complete overhaul. Start with five tiny habits — each takes 60 seconds or less. Science-backed, simple enough to actually do tonight.
What’s inside
Five small, science-backed habits that take less than a minute each. No complicated routines — just simple shifts that work.
A gentle breathing pattern that activates your parasympathetic nervous system. Inhale for 4, hold for 7, exhale for 8.
Put your phone away 30 minutes before sleep. Blue light suppresses melatonin — this habit replaces screens with anything else.
Dim the lights, lower your shoulders, take three deep breaths. A physical signal that the day is over.
Write down three things that went well today — or just one. Reduces racing thoughts and shifts the brain toward rest.
Wake at the same time every day, even on weekends. Anchors your circadian rhythm and makes falling asleep easier.
After the guide, you’re invited to a free challenge — one habit per day, with daily email support.
Free instant download
Enter your email and we’ll send it instantly — plus an invite to the free 5-Day Better Sleep Challenge.
By subscribing you agree to our Privacy Policy.
Coming soon
“Real stories from real readers — coming soon.”
Rejuvana Living is newAs our community grows, their words will go here. Download the guide, and you might be one of the first.
Free guide. 5 habits. 60 seconds each. Sent to your inbox instantly.
Get your free guide