R.E.S.T Sleep Kit

A Collaboration with Ryan Rose Evans,
a world renowned holistic health coach

"Sleep is foundational to our health, and I believe everyone should have access to the tools that make it better."

I started using nose tape because I realised that if you can’t breathe properly through your nose, you’re limiting your health and vitality. Nasal breathing is key during sleep, it helps filter, warm, and humidify the air we breathe, which reduces stress on the lungs and improves overall respiratory function.

Research shows that nasal breathing can increase oxygen uptake by up to 20%, which directly impacts your energy, cognitive function, and recovery. It also increases something called nitric oxide, which is important for widening blood vessels, improving circulation, and supporting your immune system by fighting off harmful bacteria and viruses. When you breathe through your nose at night, you’re not just sleeping better, you’re optimising your body’s healing and recovery process.

For me, using nose tape to keep my nasal passages open during sleep made an incredible difference. Not only did I stay asleep longer, but I woke up with more energy, less brain fog, and even experienced fewer sugar and carb cravings because my body wasn’t running on empty from poor sleep.

I started using mouth tape to make sure I was breathing through my nose at night, and while I definitely looked a little crazy before bed, it was totally worth it. Mouth breathing during sleep can lead to poor sleep quality, snoring, and dry mouth. Studies show that nasal breathing improves oxygen uptake and regulates carbon dioxide levels, which is key for proper oxygen delivery to your cells. Plus, research has found that using mouth tape can reduce snoring and improve sleep quality. For me, despite the “interesting” bedtime look, it made a big difference, I woke up more refreshed, with better energy and less brain fog.

I also started using silicone earplugs because, let’s be honest, nothing ruins a good night’s sleep faster than the bin men collecting the bins at 5 a.m. or a car slamming its doors right outside your window. Noise disturbances like these can seriously affect the quality of your sleep. Reducing noise pollution can actually increase the time spent in deep, restorative sleep. So, by popping in earplugs, you’re blocking out those random sounds and giving your body the chance to stay asleep longer and wake up feeling more rested.

I also use an eye mask to block out any light while I sleep, and while it may look simple, the benefits are huge. Light, even the smallest amount from streetlights or electronics, can disrupt sleep and interfere with your circadian rhythm. Wearing an eye mask improves not just sleep quality but also cognitive functions like memory and alertness. Blocking out all light during sleep enhances the time spent in deep, restorative sleep stages, leading to better overall recovery and mental clarity the next day. For me, using an eye mask has made my sleep much more restful, and it’s one of the easiest ways to optimize how you feel when you wake up.

Blue and green light-blocking glasses are an absolute game changer. I invite everyone to wear them at least 3 hours before bed and watch how your sleep transforms.<br><br>

Melatonin is more than just a sleep hormone, it plays a crucial role in detoxification and acts as a powerful antioxidant. Melatonin helps neutralize free radicals, supporting cellular health and reducing inflammation. It’s also involved in the regulation of immune function and the body’s natural detoxification processes, especially in the brain during deep sleep. Disrupting melatonin production with blue light exposure can impact not just your sleep, but your body’s ability to recover and detoxify, if you are on a health journey then melatonin is the power hormone you don't want to skip out on. <br><br>

Give it a try, and you’ll see the difference.

Red light therapy is an important part of my R.E.S.T. Sleep Kit because it helps kick-start your circadian rhythm, especially when natural sunlight isn’t available. Historically, our bodies aligned with the natural cycles of sunrise and sunset to regulate our internal clocks. However, in today’s world, we’re often exposed to artificial light and irregular schedules that disrupt this natural rhythm.<br><br>

Red light therapy mimics the wavelengths of sunrise and sunset, helping to reset your circadian rhythm by promoting melatonin production, which is crucial for sleep quality. It also helps improve skin health, boosting collagen production and acne and wrinkles, supports thyroid function by improving blood circulation and reducing inflammation, which is key for maintaining energy and metabolism. <br><br>Personally, I use red light therapy every morning, especially when I’m traveling. I’ll sit and breathe for about 10 minutes, and it makes a huge difference, I feel energised and ready to take on the day. This simple routine helps me stay focused and balanced, even after long flights or time zone changes. If you’re looking for a way to optimise your morning or reset after travel, red light therapy is a great addition.