Nighttime rituals for optimal health

nightime rituals

I am so passionate about this topic.  After being in private practice with clients one on one I can tell you where people are falling short and struggling the most to maintain health – at night time.


Because we are tired after a very long day of work, family, commitments and so many other things that healthy living is the last thing we want to attend to.

We feel stressed and so food is so comforting at this time.

Some of us feel unsatisfied and bored with life – food is exciting.

Some of us choose to do catch up on EVERYTHING at night – errands, emails, cleaning the house.

Some of us are avoiding things, work commitments, loved ones, so we turn to food.

Some of us feel angry at ourselves after a bad day of eating – so the guilt causes us to keep going. We continue to eat badly…often resulting in a food binge.

Some of us end up fighting with our loved ones at this time – a very stressful situation.

This is creating a health disaster for the body.

My past encompassed all of the above.

Not anymore.

By setting yourself up with a night time ritual you are doing something else that is delicious and satisfying. And food becomes less of a focus. At this time all the body wants to do it prepare for rest and repair – SLEEP.

And we do the opposite. We allow ourselves to be tired but wired. Adrenaline kicks in. We get a second wave of energy to fight, eat and attend to work commitments.

We do the exact opposite of what our bodies are craving.

We are not designed to push our bodies like this, especially after a crazy hectic day that most of us are living.  If you can set yourself up a nighttime health ritual, you will change your body. And your life.

Here is a snap of mine:

5-6pm: Complete working hours with clients or on the blog/email.

6-7pm: Prepare a wholesome dinner. It does not need to be fancy-schmancy – keep it simple. A lean protein + a green salad + roasted/steamed veg is all you need, my loves.

7-8pm: Savour a delicious meal. Eat it slowly and mindfully and enjoy this time with family.

8-8:30pm: I sometimes sneak in a quick Instagram, BUT…

8:30pm:  My phone is off. I switch my alarm clock on for the next day. My email is off. My computer is shut down. My body is getting very excited to SLOW DOWN.

This is a challenge, but I simply have to commit to it because the benefits are incredible.

At this time people are usually heading towards the fridge or pantry. For comfort. Not because you are actually hungry. But remember, you have an entire day of food coming tomorrow and your body wants to digest dinner with ease. This is why your nighttime ritual is so important.

8:30-9:00pm: A bath in essentials oil and Epsom salts with some relaxation music.

I also light a candle – it brings out my feminine energy.

9:00pm – Jump into PJs. Then I do legs up against the wall for 10 minutes while deep belly breathing. This is incredible for the nervous system and puts me to sleep fast!

I make myself a delicious herbal tea, usually a healthy chai latte: Bengal spice tea/Rooibos chai with warm almond milk + cinnamon + stevia. Yum!

9:30-10pm – I either read or watch my fav TV show (no, I admit TV is not great during this time but I find it very relaxing and delicious!) I usually do some belly breathes while reading/watching TV

10pm: SNOOZE TIME. Ready for an incredible 8 hours of rest and repair!

I know some of you finish work later than most or are busy caring for your family. Add this ritual whenever you can, as long as it is somewhere in your routine. If you are a busy mom with kids some of the above may seem completely and utterly unrealistic. If you can implement just 1 or 2 things you will notice huge improvements.

What will your nighttime routine look like?






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


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


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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.