We’re reframing sleep hygiene as sleep fitness. 

Why? 

Because like physical fitness, quality sleep requires ongoing training, intention, and practice. Sleep isn’t something we “do” once we’re exhausted, it’s a physiological skill we build. And the benefits? A full Safety Cup. That deep, cellular feeling of “I’m safe,” which only high quality rest can provide.

Here are three science-backed, Safety Cup-filling sleep fitness tips:

1. Morning Light is Your Sleep’s Best Friend - Expose your eyes to natural light within 30–60 minutes of waking (Huberman, 2021). This anchors your circadian rhythm, boosts morning cortisol (the good kind), and sets the timer for melatonin release 12–14 hours later. No sunglasses, no windows, just your eyes and the sky. It’s like giving your brain a GPS for rest.

2. Rituals, Not Routines - Our brains crave predictable signals of safety. Instead of rigid “bedtime routines,” try evening rituals, personalised, meaningful practices that tell your nervous system, “You’re safe to let go now.” This might be a warm drink, slow journaling, soft music, or gentle breathwork. The key is consistency, not perfection.

3. Support Your Safety System - Your brain stays hypervigilant when your Safety Cup is empty. Reduce perceived threat before bed: dim lights, turn off news and notifications, and avoid stimulating conversations. Think of it as nervous system downshifting. The quieter your external world, the more likely your internal world can rest.

What is the circadian rhythm? 

Your circadian rhythm is your body’s internal 24-hour clock. It helps regulate sleep, hormone release, digestion, mood, and even immune function. This rhythm is heavily influenced by light exposure, especially natural light in the morning and darkness at night.

When your circadian rhythm is in sync, your body knows when to feel alert and when to rest. When it’s out of sync (hello, scrolling at midnight!), sleep quality, energy levels, and overall wellbeing can suffer.

Think of it as your body’s daily rhythm for feeling safe, steady, and well.

Safety Cup® filling from the inside out!

• Movement activates your parasympathetic system, calming the body and stabilising mood.

• Sunlight during the walk anchors circadian rhythms and supports serotonin production.

• Connection with a trusted friend down-regulates stress as your brain mirrors their calm through shared neural pathways, thanks to mirror neuron activation.

• Protein and micronutrients support neurotransmitter balance, blood sugar stability, and a sense of energetic safety in the body.

Together, these elements signal to the brain: You’re nourished, you’re not alone, and your needs are met.

This is the kind of “cup filling” that isn’t just practical, it’s deeply biological and relational. Safety isn’t a solo project. Sometimes, it’s a smoothie in the sun with someone who gets you.