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For consistent good quality sleep, it is the essential to set your circadian rhythm. The best way to do this is to start as soon as you get up in the morning by getting bright morning light into your eyes. Best is to go for a morning walk but just looking out the window or using daylight bulbs are a second best. This tells your body to wake up through the ‘blue’ light waves the sun produces in the morning. In the evening the sun produces ‘red’ lightwaves which produces chemicals in the body to start winding down and get ready for bed. Electric lights prevent this process so using red/orange lamps may help. Screens such as the TV , phones and computers give off blue light so that the body is stimulated thinking it’s morning. We recommend no screens at least an hour or two before you want to sleep, or if you really must, install night shift or an app such as iFlux to limit the blue light. Blue blocking glasses can also be worn which can work well. The bedroom should be dark, we have included an eye mask to help block out all light. And the temperature should be cool. L Theanine - from green tea increases a neurotransmitter called GABA, which promotes relaxation and feelings of calm , it also increases seratonin which is a precursor to melatonin. Melatonin is made by the body when it starts to get dark, making you feel sleepy and enabling a good nights sleep. ( it is also involved in immunity as one of the body’s most powerful antioxidants. L Taurine - an amino acid which decreases anxiety and promotes feeling calm. Lemon balm - it also increases GABA, promoting relaxation and feelings of calm, it has been shown to work well with L Theanine Holy basil - may help prevent nighttime wake ups and improve sleep quality. As part of your bedtime routine we suggest to listen to Sleep Well podcasts by Dr Michael Mosley on bbc.co.uk. - This will help kick start a better sleeping pattern.