Why I couldn’t fall asleep… And how I fixed it!

legs up

Recently, my sleep has been all over the place. I’ve been waking up at 2am every single night and really struggling to fall back asleep – not fun! After doing some research and tuning into my body and mind, I’ve worked out it’s a combination of:

  • My liver working too hard!
  • My blood sugar levels being unbalanced.
  • Increasing my caffeine intake to 2 a day – an afternoon coffee spiking my blood sugar levels.
  • Too many damn thoughts in my mind! Shooting book two is an absolute dream, but it’s been a crazy busy week.
  • Checking social media past 8pm. My rule is usually no emails/phones/social media after dinner – but it’s been difficult with all the busyness at JSHealth HQ!


The bottom line… My body doesn’t feel at ease – I’m holding on to a lot of tension and stress – hard to admit, but true. It’s actually something that so many people struggle with, but so few talk about. So I got to work. How can I help you guys get a better, more restorative sleep?

Some other factors that can cause a broken sleep:

  • Alcohol at night – especially red wine. The preservatives can cause your liver to over work.
  • Eating sugar at night – even fruit can have a negative effect.
  • Caffeine in the afternoon – black tea, green tea or coffee.
  • Not eating enough protein at dinner-time.
  • Too much technology! Phones, social media or emails right before bed.


So what can you do?

  1. My golden rule: Limit caffeine to 1x coffee a day.
  2. Incorporate a high-quality protein into your dinner – it helps encourage a deeper sleep and will keep you feeling satiated so you don’t wake up hungry! A small handful of raw almonds with a spoon of Greek Yoghurt is a great evening snack too.
  3. No phones/computers after 7pm. Go into the JSHealth SFZ if that’s what it takes – you will be so surprised by the difference it can make!
  4. Replace high-intensity exercise with slower, more restful movement. Try Pilates, Yoga or a brisk walk.
  5. Take magnesium – ask your healthcare practitioner about dosage for your individual needs.
  6. Herbal teas!
  7. 10 long deep breathes when you jump into bed. Or place your legs up against the wall for 10 minutes in the evening.


If you still find yourself waking up, instead of lying there feeling helpless (which can cause even more anxiety… trust me, I know) try putting your legs up against the wall, a yoga forward bend or listen to some calming music. Sending love and peaceful nights your way x




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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.