Nutritionist shares her ‘proven’ bedtime routine for a good night’s sleep – and why putting your legs against the wall for 10 minutes can help you fall asleep faster
- Nutritionist shares the bedtime ritual she follows to ensure a good night’s sleep
- Jessica Sepel, from Sydney, revealed her ‘tried and true sleepy routine’
- To overcome sleepless nights, she suggested putting legs up against a wall
- Tips included turning off the phone an hour before going to sleep and drinking herbal tea
A nutritionist has shared the simple bedtime ritual she follows every night to make sure she gets a good night’s sleep.
Jessica Sepel, from Sydney, revealed her ‘tried and true sleepy routine’ that helped her ‘fall into a deep sleep every night’ after struggling with insomnia.
To overcome sleepless nights, the founder of JSHealth suggested placing your legs against a wall 10 minutes before bed.
Jessica Sepel (pictured) revealed her ‘tried and true sleepy routine’ that helped her ‘fall into a deep sleep every night’ after struggling with insomnia
“ Before going to bed, I take 10 minutes to lie down, shuffle as close to a wall as possible and then slide my legs up so the weight can rest on the wall itself, ” she explained in her latest blog post.
I lay there concentrating on breathing in through my nostrils and out through my mouth. This is an incredibly calming posture and calms the nervous system and prepares me for a deep sleep. ‘
To help you relax before going to sleep, Jessica said you should turn off your phone, TV, or laptop between one and two hours before bed.
“Our phones and laptops emit blue light that can disrupt our sleep patterns,” she explained, adding that she disconnects from nearby social media and emails. 8.30pm every evening.
The nutritionist suggested placing your legs against a wall 10 minutes before bed – because this ‘calming pose calms the nervous system’ and prepares her for a deep sleep (stock image)
Another thing she highly recommends doing before bed is taking a bath with a few drops of lavender essential oil and Epsom salt.
“ This really helps the body to rest and decompress, indicating it’s time to go to bed, ” she said.
Finally, she made herbal tea at night like a steaming cup of chamomile apple.
Many herbal teas contain compounds that help calm our nervous system. Second, the simple ritual of taking the time to stop and make tea can be a calming process in itself, ‘she explained.