The Calm Lab with Kassandra
Kassandra Mollé is the creator of The Calm Lab and a trauma-informed yoga teacher, mindfulness and breathwork instructor, and Harvard-certified lifestyle and wellness coach. With a professional background as a school teacher, Kassandra has spent years weaving together education, somatic awareness, nervous system science, and accessible healing practices to support individuals on their journey toward rest, regulation, and emotional well-being. Her approach is deeply influenced by her training in presence and conscious awareness through Eckhart Tolle’s teachings, which shape the gentle, grounded, and spacious tone of her guidance.
Her work blends trauma-informed yoga, mindful movement, breathwork, meditation, and Yoga Nidra to help people sleep better, release anxiety, recover from chronic stress patterns, and reconnect with a grounded sense of presence. Kassandra is passionate about making healing both accessible and deeply supportive—meeting each person exactly where they are.
Through The Calm Lab, she creates online practices, in-person and travel-to-you sessions, and personalized coaching programs designed to restore balance to the nervous system and build long-term resilience. Her mission is to cultivate a community rooted in safety, curiosity, and compassion, where people can breathe, move, and heal together.
Kassandra is currently expanding The Calm Lab into a full ecosystem of supportive offerings—weekly practices, sleep support tools, trauma-informed resources, retreats, and 1:1 guidance—making holistic healing approachable for anyone seeking calm, rest, and transformation.
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
The Calm Lab with Kassandra
Your Nighttime Wind-Down Guide — Easy Steps for Restful Sleep
Feeling calm? Have a question? Send me a text:)
Trouble sleeping my sweet friend? Let's fix that!
*150-300 MINUTES (not hours) of physical movement per week:)
1. How do I get better REM and deep sleep?
- a consistent sleep schedule
- optimize your sleep environment (cool, dark, quiet)
- manage risky substances (alcohol, nicotine, drugs, caffeine)
- add magnesium rich foods (avocado, almonds, spinach)
- stay hydrated throughout the day and limit water near bed time
- be physically active everyday (walk, run, lift weights, yoga, pilates, HIIT, sports, dance, etc)
- manage your stress (meditation, mindfulness, mono-tasking, yoga, breathwork, warm bath, relaxing book)
- limit screens 1-2 hours before bed
2. Is it ok to nap?
- yes, if in late morning to early afternoon
- 20-30 minutes
- use guided meditation or yoga nidra to help promote relaxation
3. How much sleep do I need?
- adults need 7-9 hours
- children need 8-13 depending on age
- Do you wake feeling rested and restored?
4. What is the best sleep position?
- back is best (reduced heart & lung pressure, ensures spinal alignment and minimizes wrinkles)
- side is ok to reduce snoring and help with sleep apnea
- belly is not recommended (strains neck and back and puts pressure on heart & lungs)
5. What sleep supplements are recommended?
After making the above lifestyle changes, you can try:
- magnesium threonate or magnesium glycinate (200-400mg, 2-3 hours before bed)
- theanine (100-400mg, 30-60 minutes beofre bed - avoid if you sleep walk or have night terrors)
- apigenin (50mg, 30 minutes before bed or a cup of chamomile tea)
- melatonin is not recommended
Sources:
Matthew Walker, 2025, https://www.sleepdiplomat.com/
Andrew Huberman, 2025, https://www.hubermanlab.com/newsletter/improve-your-sleep
About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.
Links:
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
