1. Don’t have any form of caffeine after 4pm and remember even green tea and dark chocolate contain caffeine so try to have these earlier in the day. Fizzy drinks also often contain caffeine
2. Complex carbohydrates and protein at dinner can aid sleep by producing the amino acid tryptophan, the precursor to serotonin which helps us to sleep and also is helpful for alleviating depression. e.g. Brown rice and chicken stir-fry or salmon steak with salad and ‘artisan’ 5 seed bread.