9 Women In Wellness Share Their Deep Sleep Secrets
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Abby McLachlan
Pilates Teacher & Founder of East of Eden
“My room is a screen-free environment. I even have an old-school analogue alarm clock, and my phone stays downstairs on airplane mode. If I don’t fall asleep immediately, I use various breathing techniques to still my nervous system and encourage sleep. My favourite is to breathe slowly in through the nose for a count of four, then hold the breath for seven, then allow the air to exhale through my mouth for a count of eight. An eye mask is also a must. Blocking the light out and creating gentle pressure on my eyelids sends a signal to my brain that it’s time for sleep.”
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Louisa Drake
PT & Founder of The Louisa Drake Method
“What you do throughout the day – even from the moment you wake up – will impact the quality of your sleep that night. Including daily movement in your routine is crucial for good sleep. If you exercise later in the day, try low-impact and restorative workouts such as yin yoga. The body also craves routine and being consistent reinforces your sleep-wake cycle and keeps your internal clock in check. The right supplement is also worth its weight in gold – I love the extra support Indi’s Sleep Support Tonic provides. It contains ingredients you need to feel calm, relaxed and to wake up refreshed, including valerian root, chamomile and ashwagandha.”
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Lucy Miller
Nutritionist
“I try to avoid eating three hours before bed, and my dinner usually includes protein, which aids the production of melatonin, our sleep hormone; complex carbs such as sweet potatoes, as these increase serotonin, which converts to melatonin; and omega-3s, which are also known to aid serotonin production. Passionflower tea is also great – it increases the production of GABA, our feel-good neurotransmitter. When it comes to sleep supplements, you need to take it every night for a month to see results. Cytoplan’s Cyto-Night comes high recommended, as do Nutri Advanced’s Sleep Well capsules. I also swear by the Insight Timer app for a pre-bed meditation and I often buy Epsom salts in 10kg bags from Amazon for a sleep-inducing bath.”
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Bella Campbell
Co-founder of JOMO London
“Applying CBD oil to my pressure points before bed has been a game-changer. The body has its own endocannabinoid system, which underpins and regulates various bodily functions, meaning we actually produce our own CBD. Using CBD topically is a great way to support this and to naturally instil a feeling of calm and lower cortisol (i.e. stress) levels. I apply CBD oil to my third eye – the space on your forehead between your brows – and the upper shell hollow on the ear, a point that promotes sleep.”
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Eloise Newnham
Founder of Future Woman
“I’ve been tracking my sleep with an Oura ring for the last two years and have made various changes as a result. For example, I noticed how much alcohol and large evening meals were impacting my sleep. I now avoid alcohol in the evening as it impacts deep REM sleep, which is a vital restorative stage responsible for emotional processing, memory and brain development. I also take 200mg of magnesium glycinate before bed. Magnesium helps regulate the neurotransmitters involved in sleep, induces muscle relaxation and improves sleep quality. The glycinate means glycine is attached to the magnesium and acts like GABA in the brain, which is calming and promotes deep, restful sleep.”
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Mariel Witmond
Life Coach & Yoga Instructor
“I recently invested in a red light therapy box, which I use for 20 minutes before bed. Studies show it can help skin and muscle tissue heal and also improve melatonin levels, which impacts not only our ability to fall asleep but also to stay asleep and will mean you wake up feeling refreshed. I also use Lumie’s wake-up lights to reduce light exposure before bed and to gently wake me up in the morning. When my children were newborns and waking up at all hours of the night, I would use it for softer lighting that would help us all fall back to sleep.”
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Maeve O’Sullivan
TCM practitioner & co-founder of Escapada
“I try to get to sleep between 9pm and 11pm, which, according to traditional Chinese medicine (TCM) is when the gallbladder – which is responsible for our emotions – and the liver, responsible for circulation and emotional wellbeing, repair themselves. Not getting enough sleep depletes the energy reserves of these organs, which can lead to restlessness and anxiety. I suffer from restless legs so I have an Epsom salt bath at least three times a week, and love to do foot soaks using Epsom salts and fresh ginger to reduce swelling and release stagnant energy. It’s a great ritual when you are feeling overstimulated.”
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Emilia Herting
TCM Practitioner & Co-founder of Escapada
“My post-work walk is non-negotiable. I walk through my local park to release tension and stress and to get my qi (energy) moving. Walking for just 20 minutes helps increase levels of dopamine, a neurotransmitter that stabilises mood. When I can’t get outside, I make sure I move inside – whether it’s dancing, a qigong session or doing an IG workout with Kinrgy. Just before bed, I’ll do five minutes of gua sha, which is a fantastic way to relieve muscle tension and naturally destress the nervous system.”
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Anna Middleton
Founder of London Hygienist
“I follow a ‘no tech after ten’ rule. So, at 10pm, I start winding down and turn off mobiles and don’t watch TV or look at social media. I also go to bed at the same time every day – my body thrives on routine, and this keeps my body in sync. I also swear by a lavender pillow spray and as I work out a lot, I take a magnesium supplement before bed to aid both sleep and muscle recovery.”
Visit LondonHygienist.co.uk
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