If you love green tea, nutritionist Cassandra Barns suggests switching to Kukicha twig tea in the afternoon. “It’s made from twigs and stems of the tea bush rather than the leaves, and is much lower in caffeine,” says Barns.
2. Eat your oats
Try switching your breakfast food to supper. The carbs in half a bowl of porridge oats can help the amino acid tryptophan cross into your brain to make melatonin, the hormone that regulates your sleep-wake cycle.
3. Sock it to them
Cold feet can keep you awake at night. Sleeping in a pair of socks with a silky texture can help you snuggle down under the covers for a cosy night’s rest.
4. Field of lavender
Scents such as lavender can activate the alpha-wave activity in your brain, which can lead to relaxation and a sound night’s sleep. Spritz on your pillow before bedding down for the night.
5. Clock watching
Instead of staring at the clock and stressing over how many lost hours of sleep you’ve had, hide the bedside clock. Checking the time only increases stress.
6. Think tank
Thinking happy thoughts is a positive mindset and can relax you. Whether it’s a holiday coming up, celebration or day out, thinking about something lovely can invite sweet dreams.
7. Ace app
Sleep apps can help with the anxiety caused by lack of sleep. Whether it’s meditating, nature sounds, relaxing melodies, there’s an app to suit your style.
8. Take a deep breath
Breathing exercises can help you fall asleep, especially yoga-inspired breathing, which can clear your mind. Try heavy breathing which moves oxygen around the body and relaxes the parasympathetic nervous system.
9. Turn the heat down
Contrary to popular belief, it’s easier to fall off to sleep in a cold bedroom rather than a warm one. Studies suggest sleeping in a cold room will result in a better night’s sleep and can help cure insomnia. Just make sure you have some warm PJs on.
Written by: Sam Wylie-Harris