Let’s Talk Sleep (Yes, It’s a Biggie)

by Lola Berry

When we’re stressed out, worried, or under deadline pressure, sleep is often the first thing we sacrifice. But did you know a bad night of sleep can be more damaging to your health than a night out?

Here’s why:

• Cravings for sugar intensify
• Hormones like leptin and ghrelin become imbalanced, disrupting appetite regulation
• One poor night of sleep can visibly affect your skin, particularly around the eyes

Sleep Tip: Every hour of sleep before midnight counts as two after midnight. The earlier you sleep, the better.

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.

Evening Rituals That Help Me Unwind

1. Light a Candle and Create Calm

Before bed, I light a candle and turn on my Himalayan salt lamp. Then I read a book. This sets a restful tone and signals my body to relax.

2. Sip on Kailo’s Sleep Well Superblend

If you’re into functional nutrition, this is a ritual worth adding. Sleep Well tastes like hot chocolate but is designed to support quality rest. It includes:

• Collagen
• Magnesium
• Passionflower, chamomile, and lemon balm

These ingredients are known to encourage relaxation and promote restful sleep.

3. Keep Work Devices Out of the Bedroom

I avoid keeping my laptop in the bedroom—not only to limit electromagnetic radiation but also to resist the temptation of sending “one last email.”

4. Avoid Blue Light Before Bed

Enable night mode on your phone and limit screen time in the evenings. If possible, use warm lighting at night to support your body’s natural circadian rhythm.

5. Create Boundaries Around Social Media

Try setting aside ten minutes before sleep that are completely screen-free. In the morning, get out of bed and move around before checking your phone. This small habit shift can make a substantial difference in how you start and end your day.

6. Gentle Stretching or Yin Yoga

You don’t need a full routine—just lie down and rest your legs up against the wall for three minutes. This pose is deeply calming for the nervous system and has been studied for its mental health benefits. It’s how I close every yin yoga class I teach.

7. 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.