Rhea Teachings / Holistic Sleep Support

The Art of
Sleeping Well.

For the nights you’re tired of being awake.

Buy this class · $108

One purchase. Lifetime access.Enrollment opening soon.

Explore the daily rhythms, evening rituals, botanicals, and deeper contributors to sleep, with a whole body approach that begins long before bedtime.

With Dr. Kristi Harter
Inside the teaching

Explore the protocol

A teaching with Dr. Kristi Harter, filmed in Greece

Seven video lessonsCompanion PDF guideAt your own pace
Inside the teaching

Seven lessons.
A whole body view of rest.

From the way you end your day to the questions worth exploring. Start with the foundations and get to know the bigger picture.

Watch a little. Make notes. Return to what speaks to you.

YOUR COMPANION GUIDE

The Complete Sleep Guide

Rhea Teachings
THE DIGITAL EDITION / PDF
Yours to return to

Your teaching.
Off screen.

Keep the conversation going with your companion downloadable PDF. Read at your own pace, revisit the ideas, and bring your questions back to the teaching.

Lifetime access to this teaching and its companion guide is included. Existing members can access their materials in the member area.

Meet the founders Access your member guides
Get to know your body

What we’ll explore.

  • Lesson 01 / Nighttime Rituals

    The Wind Down

    Build an evening you look forward to, with rituals that give the day a gentler ending.

  • Lesson 02 / Root Causes of Sleep Issues

    Why You’re Still Awake

    Look at the possible contributors to disrupted sleep and the patterns worth discussing before choosing your next steps.

  • Lesson 03 / Sleep Protocols

    Your Better Sleep Plan

    Get to know the sleep protocols in the teaching, with context for thinking through an approach that fits your needs.

  • Lesson 04 / Relaxing into Sleep

    Let the Day Go

    Make room for relaxation and the gradual shift from the demands of the day to the quiet of bedtime.

  • Lesson 05 / How Sleep Affects Your Life

    Life, Well Rested

    Follow the connections between your nights and your days, from how you feel to what you have energy for.

  • Lesson 06 / Sleep Biomarkers

    The Story in Your Labs

    Understand the biomarkers discussed in the teaching and the questions that can make a conversation about your sleep more useful.

    The biomarkers discussed in this teaching

    A look at the markers covered in the course, with context for your own questions and conversations.

    • Estrogen
    • Progesterone
    • Testosterone
    • DHEA
    • Thyroid stimulating hormone (TSH)
    • Free T3
    • Free T4
    • Fasting insulin
    • Cholesterol
    • Triglycerides
    • High sensitivity CRP
    • Diurnal cortisol
    • Fasting glucose
    • Complete blood count (CBC)
    • Comprehensive metabolic panel (CMP)
    • Hemoglobin A1c
  • Lesson 07 / Botanicals for Sleep

    The Bedside Apothecary

    Meet the botanicals featured in the teaching and explore their place in a thoughtful evening ritual.

All twelve courses
Good questions

Before you choose.

Why take the class if I can shop the protocol?

You can shop an Edit without buying a class. The class gives you the fuller explanation of your changing body, starting with food, sleep, movement, and daily habits. Learn where botanicals, supplements, and functional tests may fit, with recorded lessons and a companion guide to revisit. So you understand the why behind your choices. Supplements and tests are purchased separately.

What is it actually like to take a Rhea class?

Like hanging out with your best friend who also happens to be a doctor. You’re learning, laughing, connecting the dots, and getting excited that you have options. We start with food, sleep, movement, and daily habits, then explore where herbs, supplements, and lab testing may fit. You get the whole conversation, with recorded lessons, your companion guide, and detailed product notes at the end of the class. Come back to it all at your own pace.

How long is the course?

The main recorded lessons in this class run for about 16 minutes. Allow extra time for the companion guide and practices. It’s self paced, with lifetime access, so there’s no schedule to keep up with. Watch a little, put something into practice, and come back when you’re ready.

The Rhea apothecary / With Dr. Kristi Harter

The Sleep Edit

Holistic Sleep Support

You’re tired. The house is quiet. Your mind has other plans.

Maybe you drift off beautifully, then find yourself wide awake at three. Maybe your nights changed with your cycle. Let’s get curious about what your body needs, from the way you nourish your day to the hormonal shifts shaping your nights.

A thoughtful place to begin. And a little more room to rest.

DaVinci Laboratories Cal Mag Citrate Powder; Quicksilver Scientific Melatonin 1 mg; Herb Pharm Pharma Kava; Wise Woman Herbals Phytoest; Vital Nutrients Vitex 750; with a single heart shaped kava leaf and a restrained Vitex flower sprig
01 / Start here

Better nights begin
before bedtime.

The first layer is the life around your sleep. Nourishment, light, movement, and a nervous system with a little space to settle. Start small enough that it feels like care.

01

Feed the day.

Give yourself proper meals, with protein, plants, and enough food. Notice how caffeine and evening alcohol affect your night. A bedtime snack is an individual choice, not a rule.

02

Keep a rhythm.

Aim for a steady wake time and daylight in the morning. As evening comes, dim the lights and give your screens, and your work, a closing time.

03

Let the day end.

A warm bath. A few gentle stretches. Something lovely to read. Choose a wind down ritual you enjoy, and keep the bedroom cool, dark, and comfortable.

04

Notice your night.

Keep a simple sleep diary for a week or two: waking, night sweats, cycle changes, and how you feel the next day. Patterns give the next step a purpose.

If poor sleep keeps affecting your days, bring it into a clinical conversation. Snoring, gasping, or pronounced daytime sleepiness deserve assessment. Persistent insomnia may also benefit from CBT I, a structured approach to sleep habits and the worry around sleep.

02 / The considered collection

Inside the Edit.

Eleven selections. Different roles. Choose around your own pattern, with your practitioner’s guidance. These are options, not a nightly routine to take together.

01 / Rhythm & rest

Give your evening
room to exhale.

Morning light. Enough nourishment. A softer landing at night. These selections address different pieces of the picture, from mineral intake to sleep timing and unwinding.

02 / The botanical edit

Plants for a
changing chapter.

When sleep changes alongside your cycle, look at the pattern. These distinct botanical preparations invite a more thoughtful conversation about the transition you’re in.

03 / Hormonal care

A plan as
individual as you.

Night sweats, shifting cycles, and sleep deserve to be understood together. These products contain active hormones and require an individualized clinical plan, including the route, dose, and follow up.

04 / Nourishment & metabolism

Look beyond
bedtime.

A skipped lunch. A late glass of wine. A body asking for a different rhythm. Begin with regular, satisfying meals; explore metabolic support when your history and testing point there.

Explore the complete selection in our Rhea dispensary.

Shop the Sleep Edit
04 / Follow the clues

Your nights tell a story.
Let’s look a little deeper.

Our sleep guide explores thyroid health, nutrient status, blood sugar, and the hormonal transition. The useful question is which of those threads belongs to you, and what information would change your care.

Featured test / Precision Analytical

DUTCH Complete

Wondering what your hormones are doing? DUTCH Complete uses urine collected at home to look at sex hormones, the substances your body makes as it processes them, and your daily cortisol pattern. It also includes selected markers related to melatonin and nutrient pathways. The results can add context to your cycle, sleep, and symptoms when read alongside your health history and any hormones you take.

What it explores
Sex hormone metabolites, daily cortisol patterns, and a melatonin metabolite.
Collection
Timed dried urine samples, collected at home using the kit instructions.

Cycle timing, hormone use, medicines, and supplements belong in the interpretation. DUTCH Complete does not include the separate salivary cortisol awakening response.

Yes, I want to order my test

Begin with nourishment, sleep, movement, and your health history. Choose testing with a clear purpose. Current pricing, collection instructions, and ordering eligibility are shown on Fullscript. Labs are purchased separately from the teachings.

Explore all lab collections Start with the Foundations labs
Testing questions from this teaching
01 / Thyroid & energy

When tired feels
like your baseline.

Bring changes in energy, temperature tolerance, and sleep into the same conversation. TSH is often the starting point; free T4 and other thyroid tests depend on the findings.

02 / Nutrient status

Look at what
you’re working with.

Diet, menstrual blood loss, and symptoms can guide a closer look. For restless legs, iron studies including ferritin and transferrin saturation are relevant. CBC, B12, or vitamin D may be considered when your history gives a reason.

03 / Metabolic health

Give nourishment
its full attention.

Start with your meals, medicines, and metabolic history. Glucose or HbA1c testing may be appropriate when there are signs or risk factors. Waking at three, on its own, does not diagnose low blood sugar.

04 / The hormonal chapter

Your experience
belongs in the picture.

Track night sweats, bleeding changes, and sleep across your cycle. Hormone levels fluctuate in perimenopause; a single result cannot tell the whole story. Testing should answer a specific clinical question.

Choose targeted testing with your clinician. A broad panel is not a prerequisite for better sleep, and saliva or urine hormone results should not be used on their own to set a hormone dose.

05 / Good questions

A little clarity.
A softer landing.

Where do I begin?

Pick one foundation you can return to most days. Keep a simple sleep diary, then notice what changes. The guide’s themes, mindset, nourishment, daily rhythm, and the physical contributors to sleep, give you a place to start.

Do I need all eleven products?

No. Each selection has a different role. Review your current supplements and medicines before choosing anything new. The hormone containing products require an individual clinical plan.

What about the other plants in the guide?

The guide also discusses holy basil, ashwagandha, and phosphatidylserine. They are educational topics, but are not among the eleven products linked in this collection. Specific preparations and personal fit matter.

Are products and testing included?

They are purchased separately through the linked Rhea stores. Fullscript shows the current product label, price, and availability.

Sources & further reading

Organized from Dr. Kristi Harter’s The Complete Sleep Guide and the original Sleep Support selection. Product ingredient references appear under each selection.

Your rest deserves attention.

Back to the apothecary Watch the trailer

Educational information, not an individual treatment plan. Product choices, dosing, and testing should be personalized with your clinician. Products and labs are purchased separately. Purchases through the dispensary may support Rhea Teachings.