Sleep is an essential part of maintaining a healthy body and mind and, for many of us, rather elusive. If you’re one of the millions worldwide struggling to doze off, take a look at our list of easy (and affordable) ways to increase your chances of getting some much-needed shut-eye.
As well as tiring you out physically, working up a sweat acts as a stress reliever. Aim to exercise for 30 minutes three to five times a week.
Eat light, eat early
Heavy, rich meals too close to bedtime can sit on the stomach and make it difficult to drift off. Our pan-fried mackerel, cannellini bean and beetroot salad with horseradish dressing is a great light dinner.
No screens before bed
During the day many of us are surrounded by phones, laptops and tablets. Using these constantly can make it tricky for your mind to switch off. Try ditching the screen at least an hour before you go to bed.
Turn off the lights
Darkness is a great way of letting our brain know that it’s time to sleep. Opt for a blackout curtain or use a dim nightlight to ensure you can move around safely.
Cut down on your caffeine intake
Caffeine can stay in the system for several hours, so it’s a good idea to avoid it past a certain time. For those of us who enjoy a hot beverage after dinner, consider a caffeine-free alternative (like this Moroccan tea or this mint tea).
For more inspiration on sleep-easy meals and brews, visit our cook it tonight and drinks sections.