Feel like your wellbeing could use a boost? Discover 3 simple routines to help you energise, sleep better, and manage stress – all backed by expert advice.

Wellbeing isn’t a destination – it’s a daily practice. Defined by the World Health Organisation as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” wellbeing is about thriving, not just surviving. 
 

Research shows that by focusing on three pillars – nurturing energy levels, prioritising sleep, and managing stress– you can create more balance in your life and improve your overall health and happiness. 

So, to help you take better care of your wellbeing, we’ve created three simple yet effective routines. Each one focuses on a specific benefit: boosting energy, improving sleep, and reducing stress. With expert-backed advice and easy-to-follow steps, these routines are designed to fit seamlessly into your day. 

1. A morning routine to boost your energy 

Starting your day with intention, movement and vitality can set the stage for productivity, focus, and a positive mindset. Claire Mills, a physiotherapist, Pilates expert, and the founder of CoreLDN, explains: “Morning movement kick starts your day in the best way  – exercise releases endorphins, which help to boost your mood, and can improve your mental clarity setting you up for the day.”  

This morning routine is designed to gently energise your body and mind. 

Step 1: Wake and hydrate (5 minutes) 

Start your day with a consistent wake up time and a glass of water to replenish your hydration levels. As health psychologist Dr. Ravi Gill explains: “After several hours of sleep, the body is naturally dehydrated – even mild dehydration can impair mental clarity and focus. Water also supports our kidney function, which helps eliminate waste and toxins that accumulate overnight.” 

Step 2: Get your body moving (15 minutes) 

“Regular stretches in the morning can help improve and maintain the flexibility and mobility in your muscles and joints, helping you feel revitalised – particularly if you suffer from any stiffness after sleep,” says Mills. Jumpstart your metabolism with a full-body stretch routine, or take a tip from Mills and try a Pilates workout to focus on elongating your muscles. 

Step 3: Invigorate your senses in the shower (5 minutes) 

For an energising boost, try ending your shower with a few seconds of cold water. According to experts, it can help to improve circulation and release more of those mood-boosting endorphins, leaving you refreshed and alert. If the cold isn’t for you, invigorate your senses with scent – The Ritual of Mehr shower foam combines zesty sweet orange with soothing cedar wood for an energising aroma.  

Step 4: A nourishing breakfast (15 minutes) 

Fuel your body with a balanced meal of protein, healthy fats, and complex carbs. Need breakfast inspiration? We’ve got you covered with our 7-days of healthy breakfast recipes, from overnight oats to low-calorie vegan French toast. 

2. An evening routine for better sleep

“Sleep is really the bedrock which all the other things we do are built on,” explains sleep expert Dr. Shelby Harris, in our 14-day sleep masterclass.  “When you’re sleeping, your body is literally healing itself from whatever damages have happened during the day.”  

This calming routine is designed to help quiet your mind for restorative sleep.

Step 1: Create a calming atmosphere (5 minutes) 

Dim the lights and fill your space with a soothing scent like The Ritual of Jing sleep aroma diffuser, with calming lavender to relax your nervous system. Dr. Harris recommends keeping the bedroom temperature at between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius), to promote sleep. 

Step 2: Unwind with an evening skincare routine (15 minutes)

A soothing skincare routine can help signal to your mind and body it’s time to rest. Look for soothing products that help cleanse and calm your skin – The Ritual of Namaste night balm contains lavender to relax your mind while replenishing ingredients work to rejuvenate skin. Take things further with this nighttime skincare meditation, designed to help you unwind.  

Step 3: Practice mindful breathing (5 minutes) 

Once you’re ready for bed, slip under the covers, get comfy, and try some slow breathing: inhale for four counts, hold for four, and exhale for six. This simple exercise calms your nervous system to help you drift off peacefully. 

3. A mindfulness routine to reduce stress 

Chronic stress can have a significant impact on our health and wellbeing, explains Dr. Gill. “A mindfulness routine can help reduce stress by promoting relaxation, increasing self-awareness, and helping you focus on the present moment.” 

If you’re struggling to switch off during the evenings or weekends, try this routine focused on creating moments of calm to manage stress and restore balance. 

Step 1: Pause and reset with mindful breathing (5–10 minutes) 

“Mindful breathing is a powerful tool for reducing cortisol levels and easing anxiety because it directly influences the body’s physiological and psychological state,” says Dr. Gill. Try this diaphragmatic (belly) breathing technique:
 

• Sit or lie down in a comfortable position 

• Place one hand on your chest and the other on your belly 

• Inhale deeply through your nose, allowing your belly to rise while keeping your 

• chest still 

• Exhale slowly through your mouth, letting your belly fall 

• Repeat for 5–10 minutes 

Step 2: Relax with a DIY massage (5 minutes) 

“DIY massage can effectively reduce stress by promoting relaxation, improving circulation, and releasing muscle tension,” says Dr. Gill. “It works by stimulating the body’s parasympathetic nervous system, lowering cortisol levels, and increasing the release of feel-good endorphins.” 

Release neck and shoulder tension with this easy DIY massage: 

• Sit or stand comfortably 

• Place your right hand on the left side of your neck and gently squeeze the muscles from the base of your skull down to your shoulder 

• Use your fingertips to make small circular motions along your shoulder and neck 
  
  
• Repeat on the other side 
  
  
• Continue for 1–2 minutes on each side. Pair with slow, deep breathing for added relaxation 

Step 3: Write it out (5–10 minutes) 

“Writing down your thoughts can create a sense of order and clarity, offering emotional relief,” says Dr. Gill. If you’re new to journaling, it’s easy to begin – grab a notebook and pen, and start by just jotting down three things that are on your mind. Whether they’re worries, to-dos, or fleeting thoughts. 

Prompts can help to get things going. Dr. Gill suggests focusing on the below, and then letting your thoughts flow freely: 

• What’s on my mind today? 

• How am I feeling right now, and why? 

• What is something I’m grateful for today? 

• What’s a challenge I’m facing, and what can I do to approach it differently?