Having spent years in the beauty industry, I can proudly say I am technically a qualified beautician in the USA—by proxy, of course—because I had to complete it as part of getting my hairdressing licence. And yes, I can give you a rather fabulous facial… but do not, under any circumstances, ask me to do your nails.
Over the years—through television, radio, and various media appearances—my “expert advice” has never been limited to hair alone. It has always extended to the full picture: looking good, feeling good, skin care, and the elusive art of ageing gracefully (or at least convincingly).
And here it is—my number one tip, the holy grail, the one thing people never want to hear: get a good night’s sleep.
Eight hours, if you can manage it. Regular, consistent, proper sleep. Not the “I’ll catch up at the weekend” fantasy we all cling to.
And for heaven’s sake, step away from the television—and the seventh circle of hell otherwise known as your mobile phone. You know the one. Sitting there, glowing at you, whispering, “Please scroll me… please…” like a neglected child denied sweets.
I don’t know about you, but I lead a fairly active life—gym, socialising, being out and about, and, of course, writing what will undoubtedly be the next great novel. Yet despite all that, I often find myself utterly exhausted during the day. No amount of coffee or vitamins seems to touch it. My bed calls to me like a long-lost lover.
Meditation? Don’t make me laugh. It usually turns into a nap—though I romantically refer to it as a “power nap.” And yes, afterwards there’s that fleeting moment of feeling refreshed… before the fog creeps back in.
Naturally, the mind starts to wander. Is it anxiety? Is it depression? In today’s world, who doesn’t have a touch of both? And then comes the spiral—something else to worry about, rather than the root of the problem itself.
Because here’s the irony: the moment my head hits the pillow at night, I have never felt more awake. I toss, I turn, I overthink, and I stubbornly refuse sleeping tablets.
And I know—I know—this is one of the worst things you can do when it comes to anti-ageing and skin care. Sleep is everything.
So, I decided to tackle it head-on before running to the doctor (though please—if your sleep is seriously affecting your health, do seek medical advice).
Here is my journey—and a few strategies that may help you too.
Go to bed armed.
1. Prepare your body (about an hour before bed):
Take a good magnesium supplement—it really does help with relaxation and sleep quality.
Add one of the following: https://www.british-supplements.net/products/clean-genuine-magnesium-glycinate?currency=GBP&variant=55136794444162&stkn=c7b690bf9e3d&utm_source=chatgpt.com
- A glass of tart cherry juice
- A cup of chamomile tea
And avoid alcohol or caffeine—yes, even that “harmless” late-night glass of wine.
2. Switch off properly:
Turn off the TV. Put the phone away—ideally in another room. Not beside you. Not “just in case.” Away.
If you need background noise, ask Alexa for calming sleep music—she’s very good at that sort of thing.
3. Create the perfect sleep environment:
Your bedroom should be cool—not too warm—and as dark as possible.
A good eye mask is, in my opinion, the ultimate sleep accessory. Not just any mask—a proper silk one. Silk is gentle on the delicate eye area, allows the skin to breathe, and even helps prevent wrinkles. (Yes, really—beauty sleep is not a myth.)
This has to be the best on the market I have found and a bit of luxury by https://www.drowsysleepco.com/?utm_source=Klaviyo&utm_medium=flow&utm_campaign=Email+%233&_kx=v5O126oGp6JO5GmteXl5RlfqvByHYVYqReRG72c9a9E.YiPMVR
I also recommend silk pillowcases for the same reason.
Add a light spritz of a lavender-based aromatherapy sleep spray about an hour before bed. You can use candles too but do remember to blow them out—this is sleep advice, not a fire hazard.
Now, once you’re tucked in, phone banished and mind (hopefully) calmer, I thought it only fair to bring in an expert.
Enter Michelle Langer, whose sleep strategies elevate this from hopeful guesswork to something far more grounded and effective.
Here’s a summary of some of Michelle’s wonderfully simple but powerful techniques to help you drift off into dreamland:
Breathing & Relaxation Techniques
The 4-7-8 breathing method is a favourite: inhale for 4 seconds, hold for 7, and exhale slowly for 8. It calms the nervous system and signals the body it’s time to wind down.
Box breathing is another excellent tool—inhale, hold, exhale, and pause for 4 seconds each. Perfect for quieting anxious thoughts.
Progressive muscle relaxation works beautifully: start at your toes, gently tense each muscle group, then release as you exhale, working your way up the body.
And finally, diaphragmatic breathing—slow, deep breathing that allows your stomach to rise and fall—activates the body’s natural rest-and-digest response.
Behavioural & Environmental Sleep Aids
Establish a calming wind-down routine: dim the lights, read, take a warm bath, or even journal.
Stick to a consistent sleep schedule—even at weekends (I know, I know).
Avoid screens for at least an hour before bed. Blue light suppresses melatonin and keeps the brain alert—exactly what we don’t want.
Apps such as Calm, Headspace, or Insight Timer can help guide you into sleep with meditations and stories.
And finally, make your bedroom a sanctuary: cool, dark, quiet, and blissfully clutter-free.
Michelle’s background is as impressive as it is reassuring. A Cambridge graduate with over 30 years’ experience as a television executive, she understands pressure, deadlines, and the demands of modern life better than most.
Now a wellbeing consultant and executive coach, she trained personally with Dr Deepak Chopra at The Chopra Centre for Wellbeing and has spent over fifteen years teaching mindfulness, meditation, and stress-reduction techniques to everyone from CEOs to public figures.
She is also an accredited member of the Association of Facilitators and works with Arianna Huffington’s Thrive Global. Her client list includes major names such as Microsoft, Accenture, Pfizer, Mastercard, the NFL, and Channel 4.
As if that weren’t enough, she co-founded Tranquillo—a beautifully immersive wellbeing experience combining live cello music, guided meditation, and essential oils.
If sleep is something you struggle with, I genuinely cannot recommend her work highly enough. Sometimes, just a small shift can make a lifetime of difference.
For more information, visit: www.michellelanger.com/about
2Shades Magazine 