Why A Healthy Nighttime Routine Is Essential For A Good Night’s Sleep + My Latest Love Affair With My Ecosa Mattress

Health & Lifestyle

 The way you end your day is just as important as how you start it.


I’ve noticed a lot of clients struggling to keep up their healthy habits in the evening, and it makes sense.


After a long day dealing with work, family and all your obligations, health can be the furthest thing from your mind!


It’s easy to turn to food, television and other numbing activities. It’s essential to unwind, and fine to watch your favourite show, but plonking yourself in front of the television for hours on end isn’t the healthiest thing in the world.


It makes you tired but wired – the exact opposite of what your body needs at that time of day.


That’s why it’s a good idea to establish a healthy nighttime routine in the lead-up to bed.


Not only will this help to reduce stress, but it will also set your body up for a quality sleep.


Here’s my nighttime routine – I think you will love to follow too!


  • Prepare a wholesome dinner at home. Think simple: protein and greens. Try one of my easy One Pan Dinners.
  • After you’ve cleaned up, switch off your electronics. This includes your phone! This is my personal rule.
  • Social media switch off: Switch off by 6/7/8pm for your mind to be able to switch off too. Social media is incredibly stimulating.
  • Make a cup of herbal tea. Chamomile is great, or try my healthy chai latte: roobois chai tea with warm almond milk, cinnamon and stevia. Yum!
  • Soak in a bath with essential oils and Epsom salts to relax your muscles and mind.
  • Put your legs up on the wall for 10 minutes and take a few deep belly breaths. This is so calming for the nervous system and will help you to fall asleep with ease.
  • Make sure you have a deliciously comfortable bed to jump into. I am having a love affair with my new mattress from Ecosa.
  • Ecosa has adjustable firmness and a gel foam which makes it the dream mattress. This mattress is dust-mite proof, very supportive for your back made from natural latex. I love it – I order mine from here.
  • An Epsom salt bath – so relaxing! 1 cup of salts into a warm bath 3x/week. I also love dabbing lavender oil on my Ecosa Silk pillow before bed – so calming!
  • Jump into bed and read a book, or snuggle up to your partner!
  • Turn the lights out at a reasonable hour. I love dimming the lights after my shower to start to relax my mind and body and prepare for sleep.


I realise that not all of these things are realistic every evening – but pick and choose the rituals that work for you. I promise you’ll feel the difference. J




More info on this deliciously comfy mattress: www.ecosa.com.au or follow Ecosa on Instagram!


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





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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.