Lifestyle & Mindfulness Coach

When it's late at night and you can't get to sleep, what do you do? Don't suffer in silence - ask our Soak&Sleep lifestyle & mindfulness coach, Kiran Singh, who’s on call to answer everything and anything!

Ever wondered what the recipe is for a great night's sleep?

Well like any recipe the finest ingredients are important – including a light and fluffy filled duvet – but it doesn’t stop there.

From items that help you get to sleep quicker, to elements you’ll need to make sure you stay in a deep sleep cycle for just the right length of time.

Follow this recipe to indulge in the ultimate sleep experience.


  • Level of tiredness (hours since last sleep and hours of physical exercise) and hours spent awake
  • Bed time
  • Length of time asleep
  • Preparation
  • Routine
  • Darkness
  • Sound
  • Smell
  • Comfort
  • The correct duvet for room temperature and body type


Stick to a routine

Heading to bed at the same time each night and waking at the same time each morning can actually help train the body to fall asleep, and stay asleep, more successfully. You’ll soon get to know the amount of sleep that is right for you.

Indulge yourself and wind down

Regular relaxation can make falling and staying asleep easier. We LOVE yoga but something as simple as a delicately scented bath is worth a try.

Avoid caffeine after lunchtime

There are quite a number of reasons both medical and habitual for this to happen. I would recommend talking to your GP to explore this further. However, in simple terms, what you consume must come out so large volumes of fluid consumed throughout the evening, in particular, alcohol and caffeine, can all cause you to urinate more often. It can take 3-7 hours to break down half of a single dose of caffeine. Try to reduce caffeine by having just one cup of coffee in the morning and make friends with herbal teas. Chamomile tea is known for its relaxing qualities, while Green tea contains Theanine which can produce a calming effect on the brain and help to relieve an overactive mind.

Get your heart pumping

Not only does an active lifestyle offer numerous health benefits. But it also means you get a good night’s sleep. Morning or afternoon is best – sometimes exercising in the evening can keep you awake.

Create a sleep haven

Your room should reflect calmness and tranquillity. Ensure it is dark enough, quiet and a good temperature (around 18C should do it). Choose to paint your bedroom in colours that are relaxing such as calming earthy tones of blue and green which will naturally help you to relax.  Consider changing your mattress or adding a topper for supreme comfort.

Reduce your rays

Scientists have spotted a link between exposure to the blue end of the light spectrum and difficulty sleeping (suppressing levels of sleep hormone Melatonin). That just happens to be anything with a screen; so turn off mobiles, computers and tablets at least 45 minutes before you’d like to drift off. Even rays from a digital alarm clock or radio can be enough to disrupt the sleep cycle.

Climate control

To drop off we must first cool off- our core body temperature needs to drop slightly to achieve sleep.  Being too hot or cold can have a huge impact on your ability to drop off and remain asleep.  If you tend to get too hot through the night, keep a window open to facilitate air circulation and keep a cooling mist by your bed. Our Breathe duvet is perfect for keeping your body at the best ‘micro-climate’ for sleep.

Invest in good bedding!

We spend up to a third of our lives in bed, so investing in good quality bedding suited to your specific needs is essential to maintain a healthy sleeping pattern and balanced lifestyle.

Sleep Expert, Kiran Singh, shares her small tips that can make a huge difference to your sleep. Give them a try and see how you get on.

KIRAN SINGH, Multi-Award Winning Entrepreneur, Life, Mindfulness & Life Purpose Coach, Interior Designer & Author