Natural Beauty Rituals To Help You Sleep


Rachel Holm is our resident JSHealth Expert on all things natural healing – essential oils, DIY beauty rituals, self-care, chakras, energetic recalibration – the list goes on! She is also the co-founder of HANAKO therapies, an all-natural range of organic essential oils that embrace the power of raw essences to support, balance and uplift the mind, body and spirit! Today she shares her natural beauty rituals to aid in a more restful, rejuvenating sleep. Enjoy x


Sleep is everything! Sleep is where we allow our bodies to rejuvenate, replenish, rest and heal on many levels yet why is it that so many of us suffer from sleeping issues?

The world is at our finger tips in regards to technology, internet and social media. Gone are the days when you never called anyone at night time after 8pm…. Gosh even 7pm.

So here I’m going to give you a few natural rituals to help you gently let go of the day and allow yourself the nourishment and replenishment it deserve. By taking a small step and incorporating just one or a few new rituals to your night time wind down can begin a transformation of new healthy sleep habits and patterns.


  • An hour before bed switch off the technology, lower the lighting and put on a candle. Candles can be a great symbol of the end of the day, the flame can be symbolic of burning up any excess unwanted energy around your energy field and blowing out the light, means it’s time to rest, dream and let a new day begin. Let this be a mindful practice of winding down and letting go of the day.


  • Writing/ journaling is a wonderful way of letting the day go, it allows you the time and space to vent whatever needs to be vented or to simply let go of the tight holds of anything that has taken place that day. Try not to think about what you’re writing, instead just let whatever needs to flow out to flow out. There is no need to read it back or worry about neat hand writing, this is a creative tool to simply express and release anything that needs to released. It’s another great tool for keeping the mind free and flowing and allowing wonderful new ideas to come forth.


  • Pour yourself a cup of Chamomile tea. Chamomile is not only good for your immune system but helps to ease tension and insomnia, helping you to calm down and drift off into a peaceful night’s sleep.


  • If you have a diffuser then pop this on and place in a few drops of Lavender and Chamomile pure essential oil, if you don’t have a diffuser, then boil the kettle and place a few drops of Lavender and Chamomile into a bowl of steaming water and place it next to your bed, take a few deep breaths and let the aroma fill your lungs and the surrounding air.


  • Run yourself a warm bath: In a nylon stocking or muslin cloth place in; 2 tablespoons of calendula blossoms, 2 tablespoons of chamomile flowers, 2 table spoons of lavender buds, 1 tablespoon of ground oatmeal, 1 tablespoon of Epsom salts and 10 drops of pure lavender essential oil. String it to the top of the tap and let the water run through it as you run the bath, once the bath is filled untie and let it float in the bath. Soothe the psyche, let the muscles relax and let yourself drift.


  • Sesame oil foot massage: A common practice that has been around for thousands of years and used in Ayurveda traditions is a foot massage with Sesame oil. A self-massage or foot massage with sesame oil helps increase circulation, beat fatigue and promote sound sleep, supporting the nervous system, joints and muscles. It is a wonderful way to ground and balance the energies of the seven chakras due to the many acupressure points on the feet. We can often neglect the feet, yet it is the feet that is the beginnings of our foundations and where we connect and draw on the earths energy to stand tall and to stand strong, and after a long day, what better way to pay them respect for carrying you through than with a lovely massage.


  • I AM…Bliss is one of our aromatherapy elixirs that is not only lovely to mist over the crown of the head and around the body before getting into bed but a spritz over the pillow is an absolute dream. This blend is lovely for anyone that suffers from anxiety and overwhelm, helping to bring you back into the present moment, the only moment that matters. It is soothing, calming and very relaxing.


  • Body scan: This is a mediation tool that you can use when getting into bed at night. In your mind’s eye, drift over and scan the body. Observing any tension or muscles that are tight, any colours or sensations of warmth, coolness or tingling. Breath into any areas that show up asking for attention. With each exhale soften and relax in the area and with each inhale fill the space is with golden healing light, or any colour that feels nurturing and soothing to you.


I hope this has helped ignite a little night time inspiration for helping to honour ourselves and our magnificent bodies for all that they do in a days work, and may your sleepless nights now be something of the past. Sweet dreams beautiful people.


Love, Rachel x


To find out more about Rachel and Hanako, visit or follow HANAKO on InstagramRead her Day on a Plate here






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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.