SWEET SLUMBER

· Spend time outside, especially in the morning as this helps encourage sleep at night.

· Top up vitamin D with sensible sunlight exposure, and in winter, supplement with cod liver oil.

· Nourish your gut microbiome via wholesome, fresh, seasonal, organic food.

· Avoid late meals and snacking at night. · Favour light sources with a CCT of 1800-2000 K (similar to fire or candelight) and keep lighting soft, indirect and position it low.

· Stock up on 60 watt incandescent lightbulbs and use them with discretion.

· Prioritise relaxing, calming activities in the evening to get the body bed-ready.

· Before bed, turn off the modem and leave digital devices out of sleeping quarters.

· Keep bathroom lighting dim, and if you need to get up in the night, use a soft red nightlight.

· Ensure the bedroom is pitch black. Remove or cover any source of light, including devices with the smallest LED. If this isn’t possible, a good eye mask will suffice.