At Plenish, we think of wellbeing as a full-day flow – from first light to lights out.
From that first glass of water in the morning to the moment your head hits the pillow, every habit shapes how you show up – for your day, and your sleep.
That’s why we’ve teamed up with the experts at This Works to explore the full cycle of rest and recovery. Together, we’re taking a 360° look at wellness – pairing expert rituals from This Works CEO Dr. Anna Persaud with daily nutrition tips from Plenish Nutritionist Katie Morley.
Because when your days are more energised, your nights are more restorative, and vice-versa.
“Sleep is the new status symbol, but for me, it’s deeper than that.
For a long time, success was measured by how little we slept. Now, we’re
realising that true wellbeing, real performance, begins in rest. I believe sleep
isn’t a luxury; it’s a form of self-respect. At This Works, we’ve built rituals that help
people reclaim that calm, not just a product, but a sensory permission to exhale.”
Anna Persaud, CEO This Works
Sleep, it’s a lifestyle thing
Restless from a day at your desk? Wired from screen time? Or just worrying about when your alarm’s going off? Modern living can disturb quality sleep, but there is a growing list of things you can do to recalibrate yourself for a good night without hitting the chemist. We understand that preparing your body for sleep doesn’t always begin in the bedroom. Quality sleep can be accessed earlier in the day through simple “daytime interventions” that cultivate better rest – we call this lifestyle medicine.
Sleep is not a passive process, it’s an active state when our bodies and minds undergo critical restoration. This is when we heal physically (repairing tissues, bolstering immunity) and when we dream, processing memories and emotions from the day. Adults generally need 7–9 hours of sleep per night, but most fall short. Chronic lack of sleep takes a severe toll, contributing to mood problems and long-term health issues. Good sleep is transformative for our health, and lifestyle medicine is instrumental in achieving it.
This Works brackets lifestyle medicine into five pillars: exercise, nutrition, social connection, relaxation and sleep hygiene – each one helping to manage and prevent chronic sleep issues while supporting deeper, more restorative rest. And because wellbeing is about more than just sleep, we’ve partnered with Plenish to take a 360° approach to health, combining our expertise in rest with their knowledge of nutrition for a balanced, restorative lifestyle.
Exercise
Regular movement is one of the best natural sleep enhancers, helping you fall asleep faster, spend more time in deep sleep and wake up feeling refreshed. Run clubs, for example, are the new night clubs – Strava reported a 59% increase in run club activity in 2024 – and they’re not only great for fitness and community but also for circadian rhythm support and sleep quality. To aid recovery after exercise and support muscle relaxation, try soaking in our Deep Sleep Beauty Soak – formulated with magnesium to ease tension and help the body prepare for restorative sleep.
Nutrition
What you eat profoundly influences how you sleep. Diets rich in fruits, vegetables, fibre and healthy fats are linked to better sleep, while processed foods, caffeine and alcohol can disrupt it. Small changes in daytime eating can significantly impact night-time rest.
Plenish Nutritionist Katie Morley recommends starting the day with hydration – 1–2 glasses of water before any caffeine – and fuelling with colourful, nutrient-rich breakfasts like smoothies, oats or chia puddings to avoid energy crashes later in the day. For an easy nutrition boost, Plenish’s functional shots can help top up key vitamins like C and D, which support immunity and recovery.
Social connection
Human connection also plays a role in improving sleep quality. Strong social support buffers stress, while loneliness and conflict disrupt sleep. Even small acts – like a regular family meal or checking in with friends – can help. Creating a calming social ritual can set the scene too – light a This Works Deep Sleep Heavenly Candle during a relaxed evening with friends or family, letting its Deep Sleep Functional Fragrance cue the body and mind towards winding down.
Relaxation
Managing stress is key. Breathwork, mindfulness, or a few minutes of yoga nidra can activate the parasympathetic nervous system and prepare your body for sleep. For example, a simple “psychological sigh” – two quick inhales through the nose followed by a long, audible exhale – is shown to lower anxiety and promote calm. Pairing this with the Deep Sleep Body Whip or Deep Sleep Pillow Spray can further set the scene for rest.
Sleep Hygiene
Finally, prioritising the basics – a consistent sleep-wake routine, a cool dark room, and reduced evening screen time – helps your body naturally enter a state of rest.
Katie adds that even your evening nutrition habits can play a role here. Avoiding caffeine after 2pm and having your last meal at least 2–3 hours before bed can support deeper rest. Adding magnesium-rich foods like leafy greens or nuts can also help ease the body into sleep.
Together, these five pillars of lifestyle medicine can transform your approach to sleep – and the day that leads into it.