The art of better sleep

From light exposure to yogic breathing, leading wellbeing experts share some natural ways to improve your sleep quality

Good sleep isn’t just about the number of hours you clock up – it’s about how deeply the body is able to rest, repair and reset.

“Sleep quality is what determines how well the body recovers and functions the next day,” says Chris Heywood, Master of Osteopathic Medicine and co-founder of Longevity (www.longevityuk.net). “When sleep is poor, our energy levels fall, concentration and mood suffer, and the body struggles to regulate stress and recovery. The smarter approach is to work with biology rather than against it, and simple habits tend to have the biggest impact.” Here are some top tips from the experts.

Stabilise your blood sugar
“What we eat in the evening can have a significant impact on sleep,” says Zoe Hill, nutritional therapist (zoehillnutrition.com). “A balanced meal with a source of protein, slow-releasing carbohydrates, plenty of vegetables and healthy fats helps keep blood sugar stable overnight. Fluctuations in blood sugar can trigger the stress response, making it harder to fall asleep or stay asleep. A light evening snack can support sleep, especially when it includes foods that naturally contain melatonin, a hormone that helps regulate the sleep-wake cycle. Tart cherries, goji berries, almonds, pistachios and walnuts are all good sources.”

Eat magnesium-rich foods
“Magnesium-rich foods can also support restful sleep by calming the nervous system,” says Zoe Hill. “Include green leafy vegetables such as spinach and kale, bananas, nuts like almonds and cashews, and pulses such as chickpeas and lima beans. Very heavy or high-fat meals can disrupt sleep as the body works harder to digest them. Cheese is best limited at night, as it contains tyramine, which can trigger the release of stimulating compounds in the body. Caffeine from coffee, black tea or chocolate should also be avoided in the evening.”

Support melatonin naturally
“Foods that contain tryptophan, an amino acid, may also help to promote sleep because the body turns it into melatonin,” says Zoe Hill. “Bananas, turkey, dairy milk, yoghurt, cashews and almonds all provide tryptophan. Pairing them with complex carbohydrates can improve tryptophan’s uptake in the brain, supporting the body’s natural sleep-wake cycle.”

Prioritise early-morning daylight
“Even a short walk outside helps anchor your circadian rhythm and improves sleep timing later that night,” says Chris Heywood. “Research shows that morning light suppresses melatonin and strengthens the cortisol awakening response, increasing daytime alertness and making it easier to fall asleep in the evening. Even 10–20 minutes outdoors in winter can have a meaningful impact on sleep quality.”

Dim the lights
“Darker evenings can blur natural sleep cues, making it harder for the body to switch off,” says Chris Heywood. “Studies show that artificial light in the evening delays melatonin release, particularly in winter when daylight exposure is already reduced. Dimming lights, avoiding bright screens and following a consistent pre-bed routine help to reinforce the body’s natural sleep signals.”

Try the tension–relax technique
“Difficulty falling asleep is something most of us experience at times,” says Dominique Antiglio, Sophrologist, sleep expert and founder of BeSophro (be-sophro.com). “Often, the harder we try to sleep, the more elusive it becomes. Sophrology works with the mind–body connection to strengthen nervous system resilience and create the right conditions for sleep to arise naturally. Sophrology combines gentle movement, breathing, visualisation and body awareness to help you reconnect with yourself. By noticing physical sensations, thoughts and emotions, you become more aware of the stresses you accumulate during the day and how they affect your physiology. Sleep reflects how we process our experiences, and Sophrology offers simple tools to spot tension early and release it before it builds. This is why it has been used for decades in sleep clinics and hospitals across Europe as a complementary support for insomnia.

One simple exercise is the ‘tension–relax’ technique, which can be practised anywhere. Pause for a moment, sitting or standing, and notice any tension, worry or agitation in the body. Inhale, bring your arms forward and clench your fists and muscles as you briefly hold the breath. As you exhale, consciously let go, relaxing the muscles and noticing the release. This can be done very subtly in public, or repeated at bedtime until you feel settled.”

Practise yogic breathing
Yogic breathing may help to relax you before bedtime, according to Hiyäm, founder of HIYÄM Wellness Living (hiyamwellness.com). She says: “I place my right hand on the belly and my left hand on the heart, allowing the inhale to gently expand the abdomen, then the diaphragm, and finally the rib cage. The breath becomes three-dimensional. On the exhale, the belly softens, the chest releases, and the body naturally lets go. This conscious breathing deeply calms the nervous system and can be incredibly effective for those experiencing insomnia, anxiety, or chronic exhaustion. Sleep is not something to be forced; it is something to be allowed.”

Try some natural sleep support
“The juice of the Morello cherry, also known as tart cherry, not only naturally contains melatonin, but also positively influences the production of melatonin,” says Corin Sadler, nutritionist at Viridian Nutrition (viridian-nutrition.com). “Melatonin is the neurotransmitter that the pineal gland in the brain produces in the evening. It helps to set our sleep/wake cycle so our body and brain wind down for sleep come bedtime. Morello cherries improve the time actually spent asleep, helping the body to wake refreshed.”

California poppy is another natural remedy that you might want to try. Corin explains: “In the same family as the opium poppy, this bright orange poppy used by Native Americans has a gentle sedative action, rather than a narcotic one. It encourages sleep, especially in those who find their thoughts hard to switch off at bedtime. Its active constituents act on the GABA neurotransmitter receptors in the brain, triggering calm. It also helps to relieve nervous tension in the muscles, helping the body to relax, encouraging restful, restorative sleep.”

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