Episode 47: Tips for Deeper Sleep

Recipe: Sleepytime Casserole

As we fall back into the darker days, we want to mimic this new pattern of the sun. 

Yes, this means more sleep! 🐻

Whether it’s stress, work schedules, technology, insomnia or other sleep disorders, 1 in 3 adults are sleep deprived. The numbers are even worse for kids due to their school schedules, homework, activities… don’t get us started! 🤦‍♀️

Here’s why this is a major problem and we should be doing everything in our power to promote at least 7 hours of uninterrupted sleep per night:

Just like any great show, party or event – the real work happens behinds the scenes. 🎬

While we’re sleeping, digestion, respiration, mobility and senses all slow down so the deep work can get done!

Sleep is when we repair cell damage, detoxify and restore energy! 

This is when our nervous system can rest and restore itself. Our immune system can go to work fighting viruses and keeping us healthy. And it’s the only time glymphatic fluid flushes through our brain to detoxify and clear the mind which will leave you feeling refreshed in the morning and prevent brain degenerative diseases. 

So you can see why it’s so vital to get the proper sleep in order to stay healthy, alert and energized. 

Creating a restorative nighttime routine is your golden ticket to a more restful and effective sleep- learn how in this week’s episode!

Balance, heal, thrive,
Cara + Megan

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Want to learn more after the episode?

Sleepytime Casserole

  • Servings: 6-8
  • Difficulty: easy
  • Print
Simple Tip: “Always cook with Seasonal foods to balance, heal, and thrive!” xoxo Cara + Megan
Make brown rice ahead of time. We love to soak it first for 12-24 hours, then rinse well and cook in rice cooker with kombu seaweed.


  • 4 cups cooked brown rice
  • 2 Tbl extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 10-15 mushrooms, quartered
  • 1/4 cup white wine (or water or broth)
  • 2 large stalks broccoli, cut into bite sized florets
  • 1 head cauliflower, cut into bite sized florets
  • sea salt + pepper
  • 1 cup broth
  • 1 Tbl tamari or soy sauce
  • 1/2 tsp red pepper flakes (optional)
  • 2 cups shredded Gouda cheese


  1. In large sauté pan, heat oil over medium high heat. Add onions, season with salt and pepper and sauté until lightly browned, about 5-7 minutes
  2. Add mushrooms and garlic and sauté another 3-5 minutes
  3. Add wine and deglaze the pan by scraping up any brown bits
  4. Add broccoli, cauliflower and broth to pan. Season again with salt and pepper, tamari and red pepper. Cover the pan, lower heat a bit and let steam for about 5 minutes until broccoli and cauliflower softens.
  5. Transfer veggies to a 9 x 12 baking dish along with cooked rice and cheese. Combine well. Top with additional shredded cheese if preferred.
  6. Bake in oven at 350 for about 20 minutes until cheese is well melted.
  7. Enjoy!

If you enjoyed this recipe we would love to hear from you! Please leave a comment below and be sure to share with family and friends.


Megan + Cara

Balance, heal, thrive,
Cara + Megan

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