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The Beauty Chef founder Carla Oates, 46, shares sleep rituals for glowing skin

The founder of a multi-million dollar health empire has revealed how she structures her sleep to get naturally glowing skin.

Carla Oates, CEO of probiotic wholefood powders and elixirs range, The Beauty Chef, follows a nightly routine to keep her gut healthy, complexion radiant and energy levels high.

The 46-year-old mother-of-two, whose bio-fermented supplements have become a kitchen staple for millions around the world, goes to bed between 9pm and 10pm every night to ensure she gets a solid eight hours' of rest.

She tries to switch off her phone and laptop at least one hour before she sleeps to allow her brain to unwind. 

Australian businesswoman Carla Oates, 46, (pictured) performs a series of nightly rituals to keep her gut healthy, complexion radiant and energy levels high

'Running a business does make this impossible some nights , [but] I definitely find I do have a deeper rejuvenating sleep those nights I stick to the no-phone rule,' Ms Oates told Bed Threads.

Studies show that long-term sleep deprivation disrupts the microbiome, which is essential for gut, skin, brain, immune and digestive health. 

About an hour before bed, Ms Oates said she drinks a glass of warm nut milk mixed with manuka honey and Beauty Chef 'Sleep' powder, which calms the nervous system and supports cell repair while you sleep, reducing signs of ageing. 

The $55 powder is packed with natural sedatives such as passionflower, lemon balm and sour cherry, which is rich in melatonin - the hormone responsible for sleep quality.

Right before bed, Ms Oates cleanses her face using coconut oil and a muslin cloth before applying a $110 Marie Veronique serum, $147 Sodashi moisturiser and $25 Beauty Fix Balm under her eyes and on her lips.

'I find the serum really helps to minimise the appearance of fine lines as it contains natural neuropeptides and hyaluronic acid to hydrate the skin, leaving it feeling plumped and smooth, ready to take on the next day,' she said.

A leading health and wellness entrepreneur has shared her five-day cleanse to follow to feel drastically healthier by next week (pictured: Carla Oates)

Seven simple  tricks to improve your gut health today

1. Lower stress levels - through meditation, walking, getting a massage, decreasing caffeine intake or spending time with friends.

2. Get more sleep - prioritise seven to eight hours of proper rest each night.

3. Eat slower - by chewing food more thoughtfully.

4. Stay hydrated - by drinking a minimum of two litres of water throughout the day.

5. Take a prebiotic or probiotic - to boost the growth of good bacteria in the gut.

6. Check for food intolerance - particularly if you have symptoms like cramping, bloating, abdominal pain, nausea or diarrhoea.

7. Improve your diet - by reducing the amount of processed sugars and high-fat foods you eat, switching packaged meals for whole grains and fibre-rich fruit.

Whenever she feels restless at night, Ms Oates jots down her thoughts in a journal.

This could be anything from how she is feeling to her plans for the next day.

'I find penning these thoughts to paper helps me relax and relieve any thoughts out of my mind, which helps me get to sleep easier,' she said. 

Ms Oates 'wakes naturally' at 5:30am every morning and starts her day with a brisk walk along Sydney's Bondi Beach and a smoothie of seasonal ingredients.

These days, she is enjoying a nourishing mix of papaya, banana, blueberries, coconut milk and chia seeds.

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