How to Improve Sleep Naturally (Simple Tips for Better Rest & Recovery)

Simple Tips for Better Rest, Recovery & Wellbeing
by Lola Berry

When life gets busy or stressful, sleep is often the first thing we sacrifice but it’s one of the most important foundations of your health.

Even one poor night of sleep can affect:

• Energy levels
• Mood and focus
• Skin health
• Appetite and cravings

Prioritising sleep isn’t a luxury; it’s essential for how you feel, function, and recover each day.

A Personal Confession

This one isn’t easy for me either. For some reason, my most creative ideas tend to arrive at night. But prioritising sleep has been a game-changer for my wellbeing, and I genuinely believe it shows in how you feel and how you look.

Why Sleep Is So Important

Sleep plays a key role in:

• Hormone balance (including appetite regulation)
• Mental clarity and emotional wellbeing
• Physical recovery and immune support

Lack of sleep can disrupt hormones like leptin and ghrelin, increasing cravings and impacting energy levels.

Create a Calming Evening Routine

Your body responds to signals. Creating a consistent nighttime ritual helps your nervous system shift into rest mode.

Try This:

• Light a candle or dim the lights
• Read a book instead of scrolling
• Create a calm, quiet environment

Support Sleep with the Right Nutrients

Certain nutrients and herbs can support relaxation and deeper sleep.

A sleep-support blend like KAILO Sleep Well Chocolate Collagen Blend includes ingredients such as:

• Magnesium for nervous system support
• Adaptogens like ashwagandha
• Herbal extracts like chamomile and passionflower

These help promote relaxation and improve sleep quality.

Reduce Screen Time Before Bed

Blue light from screens can disrupt your circadian rhythm and make it harder to fall asleep.

Try This:

• Enable night mode on devices
• Reduce screen time 1 hour before bed
• Use warm lighting in the evening

Keep Work Out of the Bedroom

Your bedroom should be a space for rest; not productivity.

Try This:

• Avoid bringing your laptop to bed
• Set boundaries with late-night emails
• Associate your space with relaxation

Try Gentle Movement Before Sleep

Light movement can help calm the nervous system.

Try This:

• Gentle stretching
• Yin yoga
• Legs-up-the-wall pose

Even a few minutes can help your body unwind.

Calming Teas and Herbal Support

Herbal teas can be an effective part of a nighttime ritual. Look for blends containing:

• Passionflower
• Lemon balm
• Hops
• Chamomile
• Lavender

Note: Hops and passionflower are also found in KAILO’s Sleep Well.

Why I Trust Sleep Well

KAILO’s Sleep Well Superblend is thoughtfully formulated with key nutrients and herbs to support deep, restorative sleep:

• Magnesium – Critical for muscle recovery and nervous system regulation
• Ashwagandha – A calming adaptogen that supports stress and sleep quality
• Hops extract and Passionflower – Known to support sleep initiation and maintenance
• Collagen – Nourishes skin, joints, and overall recovery overnight

It’s a nourishing, effective addition to any evening routine.

Unconventional Sleep Rituals Worth Exploring

• Gratitude journaling – Writing down three things you're grateful for can ease mental clutter before bed.
• Dream journaling – Spend a few minutes writing whatever details you remember upon waking. It offers fascinating insight into your subconscious.
• Lavender on the pillow – A few drops of essential oil can have a calming effect.
• Folk remedy – One curious trick from an elder: a jar of chopped onions by the bed, believed to dispel nightmares. I haven’t tested this, but it’s an intriguing tradition.

SLEEP WELL RECIPE: Chocolate Avocado Mousse

A raw, nutrient-dense dessert designed to nourish you from the inside out.

Hero ingredient:

KAILO Sleep Well

Backstory:

This recipe has been with me since my student days in the raw food scene. It’s a favourite at gatherings, and most people never guess the base is avocado.

Ingredients (Serves 4)

• 2 large ripe avocados (preferably organic)
• 1 heaped scoop Sleep Well
• 6 Medjool dates (or ¼ cup honey, maple syrup, or coconut nectar)
• 2 frozen bananas (peeled before freezing)
• Pinch of cinnamon
• Pinch of high-quality sea salt (such as pink Murray River or Himalayan)
• 1 punnet of fresh strawberries, quartered for topping

Method

1. Place the avocado, dates, bananas, Sleep Well, cinnamon, and salt in a blender.
2. Blend until smooth and creamy (about 40–50 seconds).
3. Spoon into serving bowls and top with strawberries.

A nourishing treat to end the day on a high note.

Lola Berry is a bestselling author, qualified nutritionist, yoga teacher, and all-round wellness creative known for making health feel real, relatable, and a little bit magical. She’s the author of Fearlessly Failing and 10 other health and wellness books, and a regular speaker at retreats, festivals, and corporate events across Australia.

With a knack for blending ancient rituals with modern science (and always a good dose of humour), Lola invites us to tune into what makes us feel truly well—from sleep to self-worth. When she’s not writing or speaking, you’ll find her sharing raw, honest insights on her podcast or teaching yoga with heart.

Follow her journey at lolaberry.com or on Instagram @yummololaberry.