Today we start on STEP 2 in our series of 5 x articles of Wellness Tools to support you to commit to your health and wellbeing- both mind & body.


Microsteps are easy steps to implement in a consistent way.
Don’t see them as “too easy”- they are a powerful way to keep you moving forward on a sustainable path.
Microsteps of wellness create a supportive cycle to generate increased energy to create momentum in your wellness journey.


1. EIGHT HOURS OF SLEEP (Simple, we know!)

Getting a regular pattern of sleep times and a consistent 8 hours of sleep can be game changing to the way we feel. We cope better with challenges, think more clearly, feel less stressed, make better decisions and feel more energised when we have adequate sleep.

Even if you feel like you are sleeping well, try measuring the actual hours of sleep you get, to ensure you consistently get 8 hours each night and test the results.

Work out what time you need to wake up, and calculate back 8 hours, plus add a little time to wind down before you fall asleep. Set an alarm for an hour before you need to go to bed so you can start winding down with some evening rituals and be in bed by the time you need.

Did you know you get even MORE benefit if you maximise the amount of hours sleep you have before midnight?

As the sun goes down, our circadian rhythm (internal body clock) causes our cortisol (stress hormone) levels to start dropping and our melatonin (sleep hormones) to rise. This starts the process of our body winding down to sleep. At around 2am our cortisol levels start to rise again preparing for us to come out of our sleep state, meaning the “early to bed, early to rise” saying actually holds truth as being beneficial.

If you are normally a night-owl, this may be hard for the first couple of nights, but if you set an alarm and get up early the first morning, you’ll be tired earlier on the second night which will help start the cycle.


Consistency gets the results!

The process of consciously testing and analysing the impact of sleep will become a learning you remember for the future.

This week, create a sleep diary and record your results. Notice the difference between your sleep pattern the night before and how you are feeling the next day- if you are stressed or balanced/ calm, tired or energised, flat or motivated. Almost always you will find the times you report feeling good you will notice your sleep the night before was good too.

If you want some more in depth sleep tips and answers to specific areas that cause you to have trouble sleeping, visit our blog on Sleep here.

After a great night’s sleep you get to enjoy the reward: Morning Rituals!


You’ve heard the saying “Start the way you want to finish”?

Well, this applies to our day too!

We often can’t control the things that happen around us during the day, which is all the more reason to get your day off to a great start for YOU!

The tone for the whole day ahead can be set by the magic of the new day as the morning transitions from dark to light.

When your body wakes up with the clock of the earth and we go outside into the fresh air to welcome it, the fresh hope it holds for the day ahead brings a new outlook to your thoughts and focus.

This is the time of the day you can “buy for yourself”.
Let the suns new rays of light catch your face.
Breathe in the fresh air of the dawn.
Reach high as you inhale and stretch your body.
Exhale with a sigh and let go of any tension.
This sacred time is powerful.
Breathe it in.

Even if you are tired, just get up and outside and breathe in the energy. Focus on the gratitude of life, and the infinite possibilities it holds.
Feel your entire perspective and energy shift.

Honour this time by not checking your phone. Allow the magic of the dawn to inspire you.

What things would the early morning give you time to enjoy that you have been sacrificing recently?

Is it exercise? Meditation? Yoga? Journaling?

Here are my favourite wellbeing and home spa rituals that I choose a selection of
to start my day with feel-good vibes before I eat a delicious breakfast:

Dry body brushing
Sipping warm water and lemon juice
Working up a sweat with cardio exercise
Keeping my body strong with a gym session
Shower ritual with a body scrub
A self-massage with aromatherapy oil
A walk in nature

My top tips for Morning Rituals;

It can take a while to get into a natural rhythm, so here’s 3 tips to help:

  • Be consistent with your pattern of sleep and wake times.
  • Get organised the night before- decide in detail what you will do and prepare what you need ready.
  • Honour the sacredness of the new day by not looking at your phone first thing. Instead start with an affirmation before your feet touch the ground “It’s going to be a wonderful day!”

Before you know it you’ll be waking at a regular earlier time and bound out of bed to enjoy a boost to your wellbeing.

What would you love to do this week when you start your day early?
And how can you support yourself to wake up fresh by getting 8 hours of quality sleep?

I hope this inspires you!
x Naomi

About Naomi Whitfeld

Naomi Whitfeld is the Founder of iKOU and author of the book "Energise your life".

Her passion for inspiring others to live a life of wellness & joy shines through in everything she does.

As an intuitive Aromatherapist, Naomi incorporates mind & body benefits into all she creates, believing we respond best when we treat as a 'whole".

Winner of the Telstra Business Women's Award for "Entrepreneur of the Year", and "Wellness Warrior of the Year" in the Asia Pacific Spa & Wellness Awards, Naomi has a particular interest in supporting busy women to enjoy rituals of self-care on a daily basis.