Gosh, we’re really getting down to the rats and mice of my life here…but I’ve been getting too many emails from you asking how I order my wellness habits to ignore the topic much longer. I’m no expert (on anything much), but I have taken consulting of experts on this topic to pedantic levels and have a thing or two I can share with you. As always I share as an invite, not as a didactic instruction!

Jumping into my day (awkwardly) with 20-40 minutes of exercise (outdoors as often as possible).

I’m a big fan of having very regular morning movements. (Ablution entendres not really intended.) I’ve written about the benefits of having a morning routine before. It’s the one thing about 80 per cent of the health experts I’ve interviewed, from HH The Dalai Lama to Oprah’s life coach, have in common.

1. When I wake up

* I wake at 6.30am or so… naturally. I scrape my tongue (an Ayurvedic practice) and clean my teeth.

* I drink 1 litre hot water with lemon juice while I make my breakfast and lunch.

* I take my thyroxin and then I potter (listening to news radio) while I drink…and, let’s be frank, hang about until nature calls.

* I drink 100ml of kombucha. This gives me a little spark to get through until breakfast.

* I tend to ablutions and head straight out the door to do exercise.

2. Exercise and meditation


* Me, I do something every day, even on thyroidy days and days when I’ve had no sleep. I just scale it back if I’m feeling crap. The “doing it every day” bit is what counts. Deciding whether I should exercise or not is not an option; less options in the morning is very key. Studies show we have limited decision-making energy and that it’s best to “auto pilot” our mornings as much as possible so we can eliminate as many angsty choices.

* I don’t do fuss. I carry only a key – down my bra or in a small pocket in my shorts. Equipment just bogs you down and acts as a disincentive (“Where’s my water bottle?! Oh, darn, look, now I don’t have time to go for a jog”).

* I keep my exercise kit – shoes, bra, shorts, togs, goggles – together in one pile in my laundry. I have only two exercise outfits. Simple; no pfaffing.

* I eliminate stages. That is, I don’t jog in a park I must first drive to. It creates a barrier, or disincentive, to just getting out the door and doing it.

* I don’t really do classes. Again, they create barriers to just getting out of the house. That said, I have three yoga classes I like in an area I must travel to. However, I incorporate my grocery and chore shopping into the schlep, which negates the disincentive!

I mix it up, pending weather and time constraints:

* Power yoga (heated, Vinyasa style): 1-2 times/week; 60 minutes.

* Swimming (walk to local seawater pool, 18 laps, walk home): 1-2 times/week; 30 minutes total.

* Weights (I have a home routine; I revert to this on days when it’s raining or I’m short on time.): 1-2 times a week; 20 minutes.

* Bush jogs (I head bush on weekends and explore beautiful bush walks in the region. It’s my sanity check after a frenetic week. It often turns into a jog, such is my energised joy with being bush): once a week/fortnight; 1-3 hours.

* Surfing: once a week/fortnight; 40 minutes.

* Jog/stair running (there’s a set of stairs near my house – I do a few laps of these or I do a jog around some parks near my place, integrating some hill climbs): 1-2 times/week; 25 minutes.

* Plus incidental exercise (I walk to appointments, ride to friend’s houses…I rarely drive when I’m in Sydney).


* I then meditate (with a mantra) for 20 minutes. I’ve blogged about it here. My teacher Tim can be found here. I often meditate down at the beach or in a park after exercise so I can get sun on my face.

* Like many with AI, I’m Vitamin D deficient and it’s super important to get as much sun as possible. I’ve written about why I don’t wear sunscreen, as a consequence.

* After meditation, I sit for two minutes and feel for a bit. I try to access the tone of the day that I’d like to lead. It’s just a faint feeling and then I try to hold it for as long as I can, as I have a shower and get out of the house…the longer I hold it, the more grace I carry.

3. Morning beauty regime

* I drink more hot water…sometimes with a tablespoon of Bragg’s apple cider vinegar.

* I shower using Dr Bromner soap.

* Occasionally I do a face scrub: A mix of equal parts sugar or sea salt and olive oil.

* I use a lot of oil…it’s great for grounding vata energy (of which I have a lot): a little Jojoba Company oil on my face. I put a dab of lemongrass oil on my neck – it’s kind of my signature scent now (I’m told) and is meant to help stabilize the thyroid.

* I use Ere Perez toxin-free almond oil-based mascara, Ere Perez rice bran bronzer and a little coconut oil in the ends of my hair.
I also pencil my eyebrows (to fill in the missing bits from my Hashimotos mayhem).

* I wear Moo chemical-free deodorant or Eco Tan deodorant.

Please note: Since becoming a fan of Ere Perez products I have become an affiliate and receive a small commission when people purchase online.

4. Breakfast and coffee and supplements

* I bring my breakfast to work most days. Usually green veggies with some protein and fats. (It’s not unusual for me to be eating a zucchini at my desk.)

* A couple of days a week I’ll have a long black coffee, with a dash of hot milk. But I read how I’m feeling. Other days I drink 2-3 cups of green tea. It very much depends on how my thyroid is…and where my cytokines are at (apparently if you’re dominant in one coffee is good, if you’re dominant in the other coffee is bad for you, and green tea OK).

* I take 500mg Vitamin C most days.

5. The rest of the day

* I always make my lunch and tote it to work. Usually it’s leftovers that I turn into a mish mash meal.

* I’ll often add sauerkraut or some bone broth to whatever I’m eating.

* You can follow my mish mash meals on Instagram. (And here’s a shot of one of my recent offerings.)

I'm well aware how ludicrously #paleo my lunch looks (#kale #sauerkraut #sweetpotato chicken salvaged from a #stock), but it's the best stuff to veer toward when your guts are off course...
I’m well aware how ludicrously Paleo my lunch looks (kale, sauerkraut, sweet potato and chicken salvaged from a stock)…

* After lunch I generally have some homemade or 85% cacao chocolate or a tablespoon or two of coconut oil or peanut butter.

* I drink herbal tea – lemongrass and ginger or chamomile – for most of the afternoon. I drink about three litres of water a day, always warm/hot. Again, best for taming one’s vata.

6. Evening routine

* I’ll try to meditate again for twenty minutes in the early evening – around 6pm – before I head out for dinner or an evening meeting. I’ll do this in a meeting room at work, on the toilet at an event…wherever.

* I drink a tablespoon of Bragg’s apple cider vinegar in hot water before dinner or another 100 ml of kombucha.

* I apply more oil. I often apply my Moksha “vata” blend of body oil to my hands in the evening. It calms me. I’ll do this before I head out again for the evening.

* I generally have a glass of red wine with dinner most nights, preferably natural/biodynamic. This does indeed help my digestion is part of my health regime.

* I make sure I’m home around 9:30pm.

* I apply more oil. I put a small amount of Jojoba Company oil on my (dry) face before getting in the shower. I’ll leave it on for a bit before turning on the water.  While the steam is building I wash my body, turning to my face last (allowing the steam to do its thing). Using a robust facecloth I wipe the oil off.

* I use rosehip oil as a moisturiser. I use a few drops on my skin while it’s still moist. Brands: Triology and Kosmea Rosehip oil.

* I use coconut, olive oil or almond oil on my body (when I remember).

7. Bedtime

Now, this is where the fun begins. I’m a baaaaad sleeper and so my routine is a little, um, pedantic.

* I drink several cups of chamomile tea from about 30 minutes after dinner until an hour before bed.

* I take Natural Calm magnesium citrate powder in warm water about 30 minutes before bed. This stuff sorts out my restless legs, gets me sleepy and also helps with constipation.

* I turn off all screens a good 30 minutes before bedtime. I turn my phone off (to eliminate EMFs) and it doesn’t stay in my bedroom when I sleep. And for those who say “What?! I use my phone as my alarm” I say get yourself a battery-operated alarm clock!

* I have a hot shower, stretch for 10 minutes, read for 10 minutes, apply earplugs and an eyemask and a mouthguard (oh, yes…it gets THAT alluring), apply lavender oil to my wrists and MORE oil (I rub almond oil into the soles of my feet to help earth me) …and sleep. If I’m lucky.

What about you? What could you suggest to improve upon my routine…open to suggestions…

Have your say, leave a comment.

  • Angela

    Thankyou Sarah this is very helpful 🙂 So was there a time you noticed you just didn’t need to snack between meals anymore? Perhaps I should listen to my body more…. I may be snacking out of habit.

    • Amie

      I think it depends on your body and your energy needs. I’m surprised Sarah doesn’t snack with how she moves all day (wonder woman in disguise)! I’m a personal trainer and I snack in between meals on nuts, fruit, cheese and what not, otherwise I just completely slump by 3:00pm as I’m up at 4:30am each day and not in bed until around 10! x

  • Eabhnat Ní Laighin

    Improve it? As someone with no problems sleeping I wish I could say “Just sleep!” as if it was that easy. My husband has trouble sleeping so I appreciate how difficult and frustrating it is. (understatement) That’s an impressive routine you have there…will be taking notes 🙂

    • EKougi

      In the past I’ve used Deep Sleep Pillow Spray by This Works, a lavender, chamomile spray, and it’s amazing. It instantly relaxes me. If that alone doesn’t work, then I’ll couple that with the Bach’s Rescue Sleep. A few drops onto the tongue and then I’m definitely out.

      • Oh, that sounds good.

      • guest

        YES! i only wish they did an oil or something so the scent would last longer. they do a candle with the same scent and that is an instant relaxer for me.

  • I love the idea of reducing/eliminating disincentives. I could definitely make a few tweaks to my routine using this powerful tool. Have you ever tried EFT (aka tapping)? It’s transformed my experience of this crazy world and helps a lot of people with stress, anxiety, self-doubt and any health issues that have an emotional component.

  • Emily

    Thanks Sarah, this sounds like such a real person routine! Love how down to earth, practical and do-able this all is. I’m similar in many respects, except I can’t seem to exercise in the morning. I meditate, then exercise straight after work instead. Magnesium is so great, and I have to wear a goddamn mouth guard too – though I have found placing a warm face cloth over my jaw/lower face area for 10 mins while I read before bed really helps remind my jaw muscles that they need to relax!

    • Clever tip, Emily!

      • Vasiliki Didaskalou

        What brand of toothpaste do you use to avoid fluoride?

  • I love applying oil morning and night – my skin also thanks me for it.

  • Angelique

    I love this. If there was a book about people’s routines I would totally buy it. I find it fascinating.
    Thanks for sharing, going to try some of this myself.

  • Linsey

    Hi Sarah, this is inspiring, in fact you and your whole journey has been and continues to be a major source of inspiration to me. I did your IQS program last August and overhauled my whole diet. Then I was diagnosed with Hashimotos too and have continued to follow your tips and make changes to my lifestyle (I even took a year off Uni and moved out of the city to the country!). I meditate, tap, take magnesium, kombucha… but the two things I can’t seem to get on top of are firstly understanding my hormones (I get confused with all the names and what they do) and secondly getting an exercise routine up and happening. I usually get into a routine when the weather is okay, but then the winter winds pick up and I can’t face the outdoors. Do you (or anyone else living in a cold climate on here) have some good tips for keeping the momentum rolling? For example, if exercising inside do you use a pilates or yoga app on your phone? Do you have exercise DVDs? How do you do the weight exercises you mentioned? Thank you!

  • Danielle

    Your sleeping routine sounds like mine. Both my daughter and I use compounded melatonine. If you want a change from chamomile tea, The Little English Tea Shop do a lovely organic sleep brew which includes hops and other sleepy things (though they may include the medicines you’ve weaned yourself from). It’s nice to know I’m not alone….

    • Thanks for the suggestion, Danielle x

      • Jess

        I was an insomniac during uni and the only thing that hit me was compounded melatonin. Being unable to sleep is the worst torture that no one relates to until they’ve done it..

  • Stephanie

    Your bedtime routine is much like mine, mouthguard and all. I cannot do the lavender because it makes my husband sick. I too am a terrible sleeper due to hashimotos. I take UNDA brand magnesium that has glutathione and is supposed to be the best absorbed of all the magnesiums out there. I don’t have enough adrenal strength to do much but yoga once a week but it is a start. Thanks for sharing.

  • JodyMc

    Hey Sarah, I was just wondering if you have heard of The Sleep Book by Dr Guy Meadows? As a bad sleeper myself who has literally tried every routine, pill, potion, yoga, meditation, hypno….this book changed my whole outlook on insomnia, bad sleeper syndrome and dare I say cured me of it. I can’t recommend it enough to anyone who suffers from this horrible thing.
    Thanks for sharing your day, very insightful and grouunding as usual. Best of luck with your zleep x

  • Niikii

    Have you ever tried Relora formulation supplement? I have (should I say had) some pretty hectic cortisol issues. Did my saliva tests which showed my cortisol through the roof! Took Relora and Natural Progestelle in coconut oil and I am away with the fairies.. Also my partner taught me breathing techniques and these can assist too. As I lay in bed i do my breathing and I normally knock myself out.

    One thing that you may not realise but all that caffeine is most likely NOT helping you to sleep. It stays in your system a very very long time, and really stuffs around with your sleep…

    Would be keen to know what your opinion is of these suggestions, may be good feedback for me to consider for my cortisol-y days where my nerves are loopy.. hehe.

  • I love EFT for so many things too. My meditation practice doesn’t usually stick for longer than a week or two but EFT is quick and done so i find myself making less excuses. Thanks for sharing.

  • Doris

    I had no idea someone else would think like me. Good routine. To sleep I try to eat lower carb for dinner and evening. I high carbs…. Can’t sleep. Then I take mg and B1 100-200 mg it will knock you out and have a deep sleep. I do this sparingly. 30 min. From all screen is not enough unless you wear the orange glasses that block the blue light.

  • Sim

    What a generous share, thank you kind lady 🙂

  • Feliss

    I do a few yoga stretches before climbing into bed. I googled a relaxation yoga sequence and found a few poses I’d never done before. Basically anything downward facing promotes sleep, apparently. I only do about two minutes and they’re very easy, gentle stretches but boy do they work! I sometimes take Valerian too but since doing the yoga every night, I find I usually don’t need it. Legs up the wall is incredibly relaxing before bed too and never fails to help me sleep well.

  • Pop a couple of drops of the lavender oil you put on your wrists onto a tissue and put it into your pillow case. This is always the thing that finally sends me to sleep.

  • Mitsy

    Do you use a protein powder? If so, which type?

  • Bron

    Hi Sarah,
    What a day! I noticed you said you take your Thyroxin with/just after your hot lemon water – I was told to take it on an empty stomach with no food for 30 min – especially hot stuff as it’s heat sensitive. Is there more information about this? It would really help if I could eliminate the wait as often I get up and have to go within 30 min (early shifts) so I don’t really get much time to eat a proper breakfast.


    • Kristine

      Hi Bron, I was curious about this question too and I recently asked my compound chemist about it. I have warm lime water with my thyroid supplement upon waking and he said it was fine. He also said you only need to wait 15 minutes before eating food too, even though the label says 30 minutes.

  • Rose

    I love reading people’s routines!

    For sleep, I like really cold rooms and a noise machine. Honestly, you’re doing EVERYTHING right that I would usually suggest; exercise, low caffeine, the right types of foods, herbal teas, etc, etc. I luckily have never struggled with my sleep, but do notice how hormone levels, food choices, the temperature of the room, can all have an impact. Sometimes a restless mind can keep me up, that’s the only time I will struggle. For those nights, deep breathing and relaxation techniques can help. I need a relaxed mind before I can sleep.

    My routine is less structured, mainly because my life is less structured right now. I struggle with that. I like something hot in the morning. I need 8-9 hours a night. I must have at least a few servings of fruit a day. Lots of water and herbal teas. My daily supplements. Hot showers or lavender oil baths. Readings at night. Long walks and self-care.

  • Iknow

    I find having some fruit (2 oranges) just before bed helps me create seratonin and sleep. Oranges are good because there’s not really anything that will lie undigested overnight. you’ll sleep like a baby – have it within half an hour of bed. I can’t remember what time you eat but make sure it’s at least 3 hours before bedtime (I’m sure you already do this). I don’t know what you’re diet is like but if you’re a low carb person (esp at night), some people are able to still make seratonin and convert it to melatonin and sleep well. others need the food material I find. I’ve sorted it out for myself. happy to have a chat with you. I’m a health professional.

  • Guest

    Hi Sarah, the mouthguard thing. I have to wear one and I hate it. In the post you link to, you mention stopping wearing your mouthguard and taping your mouth shut instead. So have you found that’s still not sufficient to stop the grinding and you’ve gone back to your mouthguard? Would love to find out how to stop the jaw clenching, although the best I’ve ever been with it is when I was doing lots of meditation every day so perhaps that is the only answer. Thanks for sharing.

    • Hannah Rodgers

      I was going to post this same comment. My husband grinds terribly and I wanted to know what mouthguard Sarah uses, only to find the link on it saying how she doesn’t use one! So do you tape your mouth every anymore? And is that taping just the lips shut or around your jaw…?

  • Kaz

    Thanks, Sarah. Very interesting. I notice, the healthier I get the more insomnia I have. It’s like loads of carbs helped me sleep. Now I often lay awake “buzzing”. Wondered if more exercise would help, but perhaps not – you do loads!
    A glass of milk or cheese sometimes helps, but I’m beginning to think I have a dairy issue, any other ideas anyone? It’s not an anxiety thing. More a feeling of being too “light”, racing or ungrounded, if that makes sense.

    Also, appreciate the “no snacking” thing. Makes sense and is making a big difference for me 🙂

    • Stacey Smith

      Hi Kaz, I’m sure you may have tried this but I responded to your description of your too “light”, racing or ungrounded as I occasionally get that and its just as I’m drifting off to sleep? Anyway, good doses of magnesium really did the trick for me, so maybe it will help you too. Good luck

      • Kaz

        Thanks Stacey! I’ll give it a go 🙂

    • Angela

      Hi Kaz if you haven’t already try cutting all caffeine for about 4 weeks to see if this is whats causing your insomnia.

  • Sarah

    Wouldn’t the several cups of chamomile tea keep you awake with a need to pee at night?!? I really love herbal tea but have to limit my liquids from 7 pm if I wan’t to sleep through the night. Am also a terrible sleeper and rely on magnesium, couldn’t live without it 🙂

    • I hear you…but I do tend to stop around 9pm…I wake throughout the night regardless.

      • Sarah

        Same here, thankfully my new ensuite has just been completed and is only a few steps from bed!

    • Kate

      Exactly what I was wondering!! I find evening herbal tea (more so than other liquids such as tap water or red wine) can leave me needing to go to the toilet multiple times a night. That said, this has substantially improved since my mood improved, insomnia improved and I re-established truly healthy/normal eating patterns and gained enough weight to no longer be underweight. Not quite sure which is the chicken and egg amongst some of these!

  • Carolyn Franzke

    Oh wow, Sarah! I love your focus on wellbeing and the level to which you take this. It’s inspiring to say the least. Xx

  • Ms Mello

    Hi Sarah – what an awesome routine – thanks for sharing 🙂 I see you mention you take Magnesium carbonated powder before bed to help with your restless legs. I get the worse restless legs at night in particular, I know its due to my thyroid issue. Do you find the powder works better than tablet form? Thanks Mel 🙂

  • Vasiliki Didaskalou

    I dont understand why you rub so much oil on yourself all day long, it is amusing 🙂

  • Trisca

    Curious as to what time you start / finish work and how long your commute time is?

  • Jacqueline Evans

    Thanks for sharing Sarah. Love your approach – simple, honest and natural (a philosophy we strive to live by). And so thrilled you are a fan of lemongrass essential oil – its the star ingredient in our Castille Cream Cleanser – uplifting, antibacterial and great for regulating the parasympathetic nervous system – the perfect companion in the shower to start and end each day! And I am even more excited that the clever guests who booked super fast (read at lightning speed) for the Melb event at The White House will be receiving some of our products in their goodie bag!!
    Anyway, admire everything you stand for, so thank you for spreading the good word!

    • pia

      not sure that her routine is simple!!

  • Nicque

    Hi Sarah, I have some great advice for you however wasn’t sure I should write my ideas here (could get long….) I have a similar background to you, share a similar sense of humour, am the same start sign (so share the dry skin hair combo and all the other awesome attributes of a fabulous cap)…vata….etc etc, plus live in Syd. My advice centers around a lot of what you are doing and can add a few more direct benefits – in particular to the sleep issue ;). Would you mind advising of the best way to pass on some info – email maybe? I trust you are inundated so i will endeavour to be concise 🙂 Warmest regards, Nicque

  • Daniel L

    Bravo!!! This is very pleasant and beautiful way of living that you do and more importantly, very achievable for most of us, if we are smart as you 🙂
    Thanks to you, your blog, your IQS books and huge charisma that you have, I improved my life in many ways and also influenced a few people around me to do the same change for better…Thank you again Sarah!
    Wishing you all the best in everything !

  • Zoe

    Thank you Sarah, while I have read bits and pieces of the above that you have commented on in previous posts this is thorough, inspiring and above all else so helpful. I don’t have AI (although have suspected Thyroid issues but test prove fruitless) but suffer from poor sleeping, restless legs and constipation. Really look forward to trying to implement some of your suggestions. Thanks again!

  • Stu

    Sounds a bit pedantic but I have a personal EMF reader that has worked wonders for my sleep. I used it to discover underfloor wiring directly under my bed that was effecting my sleep in a big way. After moving my bed the readings dropped and my sleep improved – worth considering.

  • Clare

    Hi Sarah, thank you for sharing your daily habits, I think it really helps people who have a wealth of information but struggle to apply it to their lives. I’ve only recently been introduced to your blog and can’t believe how similar you sound to me. The article you wrote about A-types was mind blowing for me. I hadn’t realised there were others with a brain like mine! Anyhow, our routines seem similar and I shall definitely be adopting a “less choice” approach to mine as well as buying a battery alarm clock (guilty of using my EMF producing iphone). I have always had trouble sleeping, sometimes I feel like i’m living a whole other life in another dimension when I sleep and other times I have trouble turning off my over excited/over worried/hyper vigilant brain to even sleep. What I have learned and what seems to help me is a night time mantra and a deep knowing that I MUST rest for my own well being and the greater good of everyone. So it is with a deep sigh that I let go of the day and acknowledge that I did all I could do with today and anything unfinished will be started fresh from tomorrow. I’m strict with myself that now is not the time to think about it and reassure myself that I will think about it tomorrow. I also try and think about how beautiful this sleep will be and how happy I am to go to sleep. A wheat bag on my shoulders or behind my neck helps relax my tense muscles too. Anyway, apologies for the essay comment, I hope this helps. I shall be eagerly reading through your other articles. Oh, one last thing, Kinesiology is an amazing tool for communicating with your body. I’m certain it can help you find peace with your sleep.

  • Nina

    Love this and thank you for sharing!! I also use Dr. Bronner soap and have been for years. I also drink apple cider vinegar every morning and throughout the day, I drink water with lemon/ginger/cayenne pepper/turmeric (I know, it’s a lot at once). I make it extra spicy. I also take probiotics, B12, biotin, garlic (because eating raw garlic give me heartburn), omega-3 fish oil, CoQ10, liver enzyme (to help liver process all the stuff we ingest), and vit D (for healthy immune system). I also try to drink Aloe Vera juice (when I remember). I love all of the oils you use and will definitely make a trip to the health store with this article in tote!

  • Fiona

    I’ve had huge problems with sleep too – along with chronic constipation, fatigue, restless legs etc. I have just been diagnosed with MTHFR (A1298C homozygous) – google as far too complex to go into here. Plus following a faecal microbiology test I have issues with my gut flora that again impact on many of my health issues. So I have at last some answers. I think many people are unaware that they have MTHFR as the majority of doctors are unaware and the drug industry wouldn’t make much cash out of pushing activated vitamins (cynic that I am)

  • Nancy

    Curious if you’ve seen a good acupuncturist for herbs for your sleep? I used to be like you.

  • T

    Is lemon water okay in the morning or does it strip the enamel off your teeth?

    • Peta

      I asked my dentist this question, and he said it’s very damaging to the enamel on your teeth, it doesn’t matter if you “rinse” afterwards or drink plain water afterwards either.

      • Fiona

        Thank you so much Peta. I keep thinking I am doing the wrong thing, and that I might be the only person in the world NOT drinking lemon water… but my teeth are troublesome as it is, I am scared to drink it !!

  • Miss J

    I was wondering, could you possibly try taking the magnesium during the day? According to Chinese medicine, magnesium is very yang and moves energy around the body which can interfere with sleep if you take it right before bed. And also, drinking so much tea right before bed can prevent you from getting a good night’s sleep as it may cause you to wake up during the night to go to the toilet… just a few thoughts that might help 🙂

  • monica

    thanks for sharing sarah! I’ve been struggling to maintain a morning as well as an evening routine. but this post definitely helps and motivated me once more to stick to certain regimen. so, thank you!

  • jaleci

    thanks for sharing, it has made me realise how little care I have for myself…I feel like i am lucky to get a shower!! and relaxing is staying up late when all the munchkins and hubby are asleep and enjoying solitude!

  • Sueg

    I use a well being app ourcyclesapp.com which helps me keep on track of my rhythm.I also do a 10 minute gentle breath meditation which is great to help you re connect with yourself .

  • Thanks for sharing this! Two questions come up for me: 1) Does this mean that you shower twice a day, i.e. in the morning after your exercise and then again in the evening? 2) If you drink several cups of herbal tea between dinner and an hour before bedtime, do you not need to get up at night to wee? I used to drink one or two cups of fennel tea in the evenings but found that my bladder then always wakes me up in the night. So I have actually reduced my liquid intake after dinner.

  • Jade

    Very interesting Sarah! Thanks for sharing!

  • Shirley

    Have you tried Traditional Chinese Medicine Sarah? That can help with anxiety, restlessness, sleep problems, hypothyroidism.

  • Jess

    Hey Sarah, love these little insights. Just wondering if you’ve looked into bedtime restriction therapy or stimulus control therapy for insomnia. I’m a clin psych working with people with insomnia and find that people are generally doing all the right things. BUT if your brain associates bed with ‘difficult worrisome sleepless night’ then of course you’re going to have trouble, even if you do all the sleep hygiene stuff perfectly. The above therapies/strategies (whatever you want to call it) help to create new associations so that bed can finally mean ‘peaceful sleep.’ Might be worth looking at Sleep Well, Live Better : Three Steps to Good Sleep by Leon Lack. xxx

  • Rachel

    Essential oils have helped me sleep. There is a great blend I use that allows my body to fully relax which in turn allows for a deep sleep. No pills. There are also great oils for restless legs. I will he happy to talk more about them if interested.

  • Dell

    Hi Sarah,
    Could you please share the vitamin C you use?

    Thank you

  • Caroline O’Sullivan

    The Rushing Woman’s Syndrome ebook by Dr Libby Weaver is a fascinating read to understand how our body chemistry works, and how our food and drink choices affect body functions eg sleep. I’d highly recommend it to everyone

  • Ellen

    Hi Sarah, thanks for sharing your routine, I think it helps those of us who are pedantic about the shape of our days to feel some solidarity. I just wondered if you had tried having a warm shower instead if hot? My mum used to always tell me a hot bath/shower is invigorating whereas a cool to warmish one was relaxing and aided sleep?

  • Michele

    Hi Sarah, is it possible that you are over using the calming at bed time. I’ve read somewhere that over doing lavender makes it a stimulant and similar with camomile.

  • Great. Very useful. Have been looking (tho not actively) for some natural beauty/makeup products. Thanks.

  • Wow very inspiring. I believe in routines as well. I’m still curating mine to find the right fit. I like the oils and that you use them to help balance you. I will try that and see if it works for me!

  • Grace b

    All I have to add is that for Christmas I got the most fantastic alarm clock. It is cone shaped and the base is the clock and the top is an enclosed light. Set alarm for whenever you want to get up and 30 minutes before hand it will start to light up. You can adjust the brightness. And at the time you are getting up you can either play chimes or bird chirping. I absolutely love it. My boyfriend gets up at 5 am each day and the alarm clock doesn’t disturb me. One of favorite possessions. I think it is sharper image here in the US.

  • Guy Lawrence

    Great post Sarah!

    Just a note on sleep… Have you had your cortisol levels checked to see what time of day you produce the most? Worth checking if you haven’t 😉

    As for melatonin tablets, not sure how often you use them.. works wonders for random occasions but long term use can greatly hamper ones own melatonin production as the body becomes dependant on them (so I’m told).

    I’m sure you are all over it, but thought I’d add my two cents worth 🙂


  • Amie

    I’m curious as to how you keep your teeth so fresh and white from all the tea drinking? I find it stains mine if I have more than 3 a day on a daily basis? x

  • Perhaps you could go organic ?

  • Nancy

    Love it Sarah you have given me some new ideas especially all that water in the morning & almond oil on the soles of your feet at night to earth you. Thanks x

  • Alison

    Thanks for sharing Sarah, you are open and generous and we love you for it xo Alison

  • Megan McClain Kwacz

    you’re an old soul. Wish to know you on some elemental level.

  • Gretna

    These get rave reviews by friends – http://sleepdrops.co.nz/

  • Charmaine

    loved this thankyou! Will definately be implementing these especially enjoy your no decision everyday exercise routine:) I now dont have difficultly getting to sleep due to “the aromatherapy co, therapy range – sleep pulse point” Its oil in a thin amber jar wth a roll on to apply to pulse point love! thankyou xx

    • Charmaine

      P.s. my favourte thing in my wellness routine is bio ceuiticals adrenoplex. oh my goodness. can literally feel it calmng, feel it working.. on a side note thanks for your mentions about saurkraut & bone broth. just made my first batch:)

  • Esta

    Wow. Great routine. Just not possible for me with a7 month old and hubby that works 14 hour days 6-7 days a week. Getting to wash my hair a couple days a week is a luxury!

  • Nicque Misa-Richards

    Hi again Sarah,

    For helping to sleep better at night, I would suggest Doterra Essential Oils – they are the worlds purest and most potent therapeutic oils available. One of the biggest points to consider is ALL oils are from where they originate from. There are a lot of organic oils on the market, yet organic doesn’t tell you where they are from.

    I educate people on them and can show people how to get them at wholesale prices 🙂 They can be used internally, topically and aromatically – in fact I also recommend you using lemon oil in your water over a slice of lemon. One drop of oil has more molecules that we have cells in our body!! They are 50-70pc stronger in therapeutic benefits than herbs…

    If you have a spare 4 mins – watch this introduction about them and contact me for more information.

    Warmest regards,



  • Ines

    Thank you for this post. I am 23 and have Hashimoto’s since I was 14! I also had hypothalamic amenorrhea when I was 16-17. I take 75mcg levothyroxine. Living with an autoimmune disease is not easy… You are my current inspiration. I am curious on what is you medication dose, and current antibodies. Have you tried the autoimmune protocol? I eliminated gluten enterely and I am thinking if its worth a try to eliminate dairy as well I think you’re totally right on sugar being the biggest offender though. Do you think hypoglycemia and reactive hypoglycemia can be related to thyroid? I have suffered from both and I am curious on your opinion. Sorry for so many questions x

  • Kylie

    This was great Sarah, thank you. I was wondering if you could share in a future post at some point how you fit in all your writing etc? I have just started my online business after graduating as a Naturopath (to help cure myself of Hashimoto’s), but am struggling to find a routine to work on the sudden influx of emails and writing duties. Do you have a standard routine for all of that or do you just do it all when it suits you and you are feeling creative?? I would be so grateful for your advice on this one.

  • Chris Bambury

    I went through a stage of being a terrible sleeper, and as I try not to take medication when I can avoid it, I wanted a natural way to remedy this. I found that designating a “worry time” throughout the day helped. 10 mins a day (usually at breakfast) I write out a list of things that worry me and I address those that can be addressed, and leave those that can’t, for later. I also try to have a consistent bedtime each night. I take a Swiss sleep vitamin 30 mins before bed, and I usually don’t drink anything 1hr before bed to save getting up through the night for the loo. I darken my room around an hour before bed and stay away from stimulating activities like reading, tv, and screens in general. I’ve gone from 5-6hrs of light sleep, to a full nights sleep. I hope this helps.

  • I wish I could down a litre of water in the morning and not have my bladder hate me all day! Great routine 🙂

  • Oooh I missed this post and I love this so much! and you’ve reminded me again to look more into Ayurvedic everything. 🙂 xx

  • Allison

    Hi Sarah, I am interested in hearing your thoughts on intermitted fasting? I’ve started to play around with it a little bit. My trainer believes it has many benefits however is a little unsure when it comes to women and our hormones?

  • Kelly

    Thanks Sarah. I’d definitely recommend eating protein within 30mins of waking up. It’s a key to balancing hormones.

  • Sarah, I have been having some terrible sleeping issues in recent months and have found that throwing in a very generous amount of epsom salts in to a steaming hot bucket of water to soak my feet in half an hour before bed (then socks) works all sorts of miracles on my troubled sleep, and health in general!! x

  • brea

    Vitamin D can be washed off your skin with soap and water. You may have such low vitamin d levels because of your frequent showers, Vitamin D can take up to 48 hours for full absorption, but about 24 hours for adequate absorption. It is best if you only use soap on your hands, underarms and groin to not get rid of the beautiful fatty acids and vit d that accumulate on the skin. Hopefully that will help. x

  • Hi Sarah! I just discovered your blog and am having a great time exploring your content. I love this post in particular, it is very inspiring. My bf and I are currently discovering meditation and other wellness exercises together and are slowly working to incorporate them into our life.

    I have a question regarding your mention of cytokines, specifically “…and where my cytokines are at (apparently if you’re dominant in one coffee is good, if you’re dominant in the other coffee is bad for you, and green tea OK)”.

    I understand the basic difference between pro- and anti-inflammatory cytokines, but am unsure how to monitor those or know “where my cytokines are at”! I would love to be in tune with something like this. Could you expand on this a little more for me?

    Thank you!!

  • dimitri

    this all seems like an enormous amount of work without any scientific proof towards any effect. Also that amount of fluids won’t be good for your kidney’s. this is not listening to your body, this is creating a huge amount of senseless rules , setting yourself up for depression when you don’t meet them.