Sleep, wake, repeat. Read all about how our friends optimize their surroundings, unwind, and relax the mind for a good night—every night.


Fran Allen

We sat down with Fran Allen, a non-diet nutritionist and skin therapist to talk about her bedtime rituals.

Double, Queen, or King?


Why is a good night’s sleep important to you?

Sleep is the foundation of  health! Getting a deep, restful sleep helps our bodies regenerate and repair and is also crucial for blood sugar regulation and hormone health. I always look at how my clients are sleeping and work or ways to improve if necessary. It’s so important and often overlooked.

How many hours of sleep do you get a night—or at least dream of getting?

Right now, I get about 7-8 hours of sleep consistently but I’m about to have a baby so I feel like this will be changing pretty soon.  

P.S. Fran has since given birth to her beautiful baby, so we'll have to revisit  :)

Are you a dreamer?

Yes! Not every night but a few times per week! I love to write my dreams down if I can remember and refer back to my dream journals.

What’s currently on your bedside table?

My magnesium supplement I take before bed, Everyday Oil (it’s my favorite), my Province Apothecary Lip Balm, Ina May Gaskin’s Guide to Childbirth  and a huge glass of water.

Do you partake in any nightly routine before settling into bed?

Yes! I love to get in my skincare routine which includes a few of my favourite products from Province Apothecary and Tata Harper. I try to keep my routine pretty minimal but I still find the ritual helps me to unwind and get grounded before bed.

Tell us about where the magic happens—and by magic, we mean sleep. How do you optimize your sleep environment?

I find making your bedroom like a cave: Keep things dark, quiet and cool to help get the best sleep! This helps to regulate hormones and help get you into a deeper sleep

If you feel a restless night coming on, is there anything you do to help get you through the night without waking?

Turn the lights off:  In the evening try to just use candle light to help get your circadian rhythm in order. 

Avoid screens: Try to stay off of your phone, computer and tv in the evening. Instead try reading a book to help calm your nervous system. 

Warm Bath: Taking an epsom salt bath helps to relax muscles and nervous systems, getting you ready for bed! 

Supplement Support: Taking things like rescue remedy, magnesium, passion flower, oat straw can help to encourage a deep restful sleep. Speak to your healthcare provider to see what would work best for your specific needs.

Do you have any simple food or drink hacks that help lull you to sleep?

If you find yourself waking up in the middle of the night and unable to get back to sleep, you may be having some issues with blood sugar regulation. I find having a snack, right before bed with some protein, fat and fiber helps to keep your blood sugar stable during the evening. I like to have a scoop of greek yogurt with a few berries on top or some apple and nut butter if i need something.

Last but not least, what is your number one piece of can’t-sleep-without advice?

Journaling before bed has been such a game changer if you’re the type of person whose head won’t ‘turn off’ before bed! I find getting everything down on the page helps to release any tension and get you in the zone for the best sleep.