ECOSA – A Mattress That Has Changed The Quality Of My Sleep + My Top Nutrition Tips For A Good Night’s Sleep  

Health & Lifestyle

For those of you who have followed my journey for a while, you know about my commitment to an 8-hour solid and sound sleep. I believe sleep is the fastest and cheapest way to restore your body.


7-8 hours of uninterrupted sleep every night is the easiest way to change your life and health status.


But as a nutritionist it would be unfair for me to tell you to “just get your 8 hours of sleep in” without actually helping you prepare your body for a beautiful deep sleep.


The hours before sleep are essential and there are lots of tricks and tips to ensure you are able to fall asleep with ease and enjoy that blissful sleep that allows you to wake up feeling refreshed and energized for the day ahead.


Here are my tips for the perfect night’s sleep:


  • Enjoy a protein-rich dinner before bed: Good quality proteins (organic chicken, eggs, salmon, lentils etc.) contains amino acids such as tryptophan that ca help you to fall asleep. It seems vegans and vegetarians struggle to fall asleep because of their potential lack of protein at dinner. Have a handful of almonds or warm almond milk with cinnamon before dinner (try my JSHealth Sleepy Tonic).
  • Savour your evening meal. Eat it slowly and mindfully, enjoying the time with your family/partner/yourself – this helps you wind down and switch off after a busy day.
  • I love to have a warm Epsom salt bath – adding Argan oil or jojoba oil to my hair, which is deliciously soothing.
  • I also take magnesium powder at night to relax my body and prepare it for sleep. Make sure you do this under the guidance of a health practitioner.
  • A warm and comfortable bed is essential. I recently discovered Ecosa Mattresses and it has been absolutely life changing. It is so important to have a mattress that supports your back with gel foam and natural latex. Ecosa mattresses have adjustable firmness and are also dust-mite proof which has helped my husband so much as he suffers from dust allergies – supporting your respiratory system will help you to have a peaceful sleep. Plus the outside is U.S. standard fire-resistant and the inner cover is waterproof and dustmite-proof made with German technology micro-filament fabrics.
  • Avoid caffeine after midday – that includes tea and coffee! Caffeine can stay in your blood stream for up to 8 hours and can effect quality of sleep.
  • No sugar after dinner – this will give you a big wave of energy and potentially wake you between 2-4am.
  • Alcohol directly affects sleep – I suggest avoiding this to embrace a healthier life. I have a no alcohol ule during the week and enjoy it moderately on weekends.
  • Finally, a delicious silk pillowcase! I get mine from Ecosa. The silk on this pillow will keep your hair smooth and skin feeling hydrated when you wake up – divine!


Top tip: If you find yourself heading to the fridge late at night, ask yourself if you’re actually hungry, or just doing it out of boredom or habit. If you’re not hungry, allow your body to digest and remember you have an entire day of food coming tomorrow.




More info on this deliciously comfy mattress: or check out their Instagram: ecosa_sleep


P.s.: they deliver door to door in Australia, NZ and Hong Kong!








Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.