First off, Happy Easter Monday! We hope you had a beautiful long weekend with your loved ones and got to contact some of your family and friends as well. Now as we welcome you to Week 2 of the 30 DAY SLEEP SOLUTION, we hope you’re feeling a little more on top of your sleep routine… we certainly are!

As promised, each week we will be focusing on a particular area so that you can walk away from this with a holistic sense of calm. Last week we worked on our slumber routine, so this week we thought we’d move onto the next most important thing; your mental wellbeing


This week we’re going to break things up a little differently, going day by day instead. Each evening will be different from the last, with the entire purpose to bring you some mental relief at this strange time in the world. 

SWIISH Tip: Don’t forget to try and incorporate the sleep routine you worked on last week into each evening. The more you make it a habit, the better your sleep cycle will be. 

Evening 1: Create Your Sanctuary 

Seeing as you may have had a busy Easter weekend, let’s start the week off by clearing your sleep space. We have a few simple steps to supercharge the process: 

Step 1: Tidy, tidy, tidy. That means clothes away & empty cups in the kitchen! It will only take a moment, then once you’re on top of this it’ll be easier to keep it clean for the week ahead.  

Step 2: Change to some fresh sheets, because there’s quite literally nothing nicer. (Who agrees?!)

Step 3: Go a little hippy and burn some white sage to clear the energy (candles will also do!). Your bedroom is your sanctuary so it is important you keep it separate from the outside world.

Evening 2: Find Your Calm 

This evening when the house is quiet and you have some time to yourself for just 18 minutes, we would like you to listen to one of our favourite meditation podcasts; Meditation Minis with Chel Hamilton

Even if you’re not someone who thinks they typically enjoy meditating, the soothing voice of the host will relax you regardless.

Sleep Meditation: Calming Steps to Sleep

Listen here

Evening 3: Bring It To The Breath

Tonight’s agenda is simple… breathe

It is said that the breath is connected intricately to your nervous system. When you control the breath, you calm the body. It’s that easy. As you lay in your comfy bed this evening, we want you to practice this breathing technique for a couple of minutes.

Evening 4: Early Switch Off 

For night 4 we want you to step away from the chaos of the world a little earlier than normal, aiming to turn your phone off (or switch it to night mode) by 8 pm. You need this mini digital detox more than you realise… we all do!

Evening 5: Read Me

As you settle down for the night, all we want you to do is take a moment to read the quotes below and one that resonates with you. Experts say that reading positive words and reaffirming gratitude, especially in hard times, may help ease mental tension a little. We hope it has a similar effect on you.

How to do it: 

  1. Identify 3 things that are causing you stress at the moment. They might be unanswered questions, issues that we’re facing, or the fact that your schedule is all out of order at the moment!

  2. Write these down. Once they’re in writing you’ll already feel some of the pressure alleviate. 

  3. Now talk them out. Whether it’s to your dog, your partner, or your friend on facetime, reach out to someone you love and unload some of your stress. Chances are they’ll need to do the exact same as well. 


Evening 7: Food & Family

There’s nothing that speaks ‘quiet Sunday evening in’ quite like cooking a feel-good dessert. To end week 2, we’ve picked out one of our favourite dessert recipes that doubles in having some calming ingredients as well.

If you want to follow along with us, feel free to use our Raspberry Brownie recipe at the end of this email. Otherwise, any of your favourite dessert recipes will work! It’s the act of cooking with your loved ones (even if it’s via Skype or Zoom) and eating together that counts.

SWIISH Tip: Screenshot the summary above to keep in your photos as a quick reference throughout the week!


Makes approximately 16 squares. Dairy-free. Refined sugar-free. Vegetarian friendly.


115g unsalted butter, cut into cubes

200g dark chocolate, roughly chopped

1 cup coconut sugar

1 tsp vanilla extract

3 eggs - the specific protein in eggs helps produce your sleep hormone, melatonin

1/2 cup plain flour

1 cup frozen raspberries - these berries also contain natural melatonin helping you sleep

1/4 cup cacao powder - cacao is amazing for stress relief and naturally boosts our happiness hormone, serotonin!



  1. Preheat the oven to 180 degrees. Grease and line a square tin with baking paper, ensuring two sides of the paper overhang.

  2. Add butter and dark chocolate to a heatproof bowl and microwave until melted, stirring every 30 seconds.

  3. Add sugar and vanilla to the chocolate mixture and stir. Add the eggs, one at a time and stir until well combined. Add flour and cacao and stir until mixture is smooth.

  4. Pour mixture into the lined baking tin and scatter raspberries on top.

  5. Bake brownies for about 30-35 minutes or until you see the edges crack.

  6. Leave brownies to cool completely before cutting into squares.

Enjoy, SWIISH Sleepers! Sweet dreams until next week.

Sally, Maha & the SWIISH Team