A regular bedtime schedule will help your body to expect sleep at the same time each day – get into a routine.

Get into a routine

Spend quiet time relaxing in a warm bath infused with a few drops of essential lavender oil to soothe the mind and body and encourage regenerative sleep.

Get into a routine

The hours

Sleep between the hours of 10pm and 6am if you can. The first four hours are when physical regeneration takes place. The second four bring mental and emotional recharging, so you wake up looking and feeling better.

Get into a routine

Drink up at bedtime

A hot milky drink at bedtime is good because it contains the amino acid L-tryptophan, a precursor of the sleep inducing hormones melatonin and serotonin.

Get into a routine

Recipe: Hot Cinnamon Milk


  • 2 cups powdered milk
  • 1 cup sugar
  • 1 cup powder vanilla coffee creamer
  • 1 tbsp ground cinnamon
  • 1/4 tsp nutmeg


  1. Combine all ingredients in a large bowl.
  2. Stir to combine.
  3. Add 1/3 cup to 1 cup of warm milk.
  4. Top with whipped cream.

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