lifestyle medicine for better sleep and health, with This Works and Plenish

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. At This Works, 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.

At This Works, we bracket 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.

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.

What you eat profoundly influences how you sleep. Diets rich in fruits, vegetables, fiber 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. This is where Plenish comes in: their nutrient-rich juices and shots are an easy way to support daily nutrition, helping you fuel your body in the day so it can rest and repair more effectively at night.

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 our 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.

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 our deep sleep body whip or deep sleep pillow spray can further set the scene for rest.

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.