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6 Things to Do Today for Better Sleep Tonight
Sleep problems are inherently complex, and there’s no one-size-fits-all solution.But we’ve consulted the research and pulled together the 6 science-backed tips that cut through the clutter to help almost everyone get a better night’s sleep. 01. Beds are for sleep + sex only Using your bedroom for anything other than sleep and sex weakens your brain’s association between your bed and sleep, making it more difficult to fall asleep². 02. Focus on the present Focus on nothing other than falling asleep and your breathing. When you notice your mind has wandered away, simply guide it back to your breath, every time.When you focus on the act of breathing, your parasympathetic nervous system is engaged — lowering your heart rate, blood pressure, and muscle tension³⁴. 03. Have a fixed wake-up time Waking up at the same time every morning helps you sleep better at night.Waking up at the same time every morning means your sleep drive will gradually build throughout the day, making you feel ready to sleep by bedtime⁵. 04. Create a wind-down ritual 30 minutes before bedtime, put the screens away and spend that time doing things that make you feel relaxed.Relaxing activities lower cortisol (stress hormone) levels and help induce sleep⁶.Over time, this repeatable wind-down ritual will trigger sleepiness before you even hop under the covers. 05. Don’t drink alcohol at night Drinking alcohol has been linked to poor sleep quality and duration⁶.While it might help you fall asleep faster⁷, it won’t give your body the deep sleep it needs to rest and recover.Routine evening drinking can build tolerance, meaning you’ll need to drink more to experience the same sedative effects⁸. 06. Avoid quick fixes Prescription medications, melatonin supplements, and sleep aids with ingredients you can’t even pronounce may be required by some — but they shouldn’t be a starting point.Sure, they might help us fall asleep quickly, but more often than not, they’re treating a symptom, not the cause*. References: Epstein, L, & Mardon, S 2006, The Harvard Medical School Guide to a Good Night's Sleep, McGraw-Hill Education, London. Brunborg, GS et al. 2011, Journal of Sleep Research, vol. 20, no. 4, pp. 569–575. Black, DS et al. 2015, JAMA Intern Med, vol. 1, no. 4, pp. 494–501. Sharma, P et al. 2015, Advances In Mind-Body Medicine, vol. 29, no.1, pp. 18–25. The Drive to Sleep and our Internal Clock, Division of Sleep Medicine, Harvard Medical School, 2007. Park, SY et al. 2015, Korean Journal of Family Medicine, vol. 36, no. 6, pp. 294–299. Pietilä, J et al. 2018, JMIR Mental Health, vol. 5, no. 1. NIH – Mechanisms of Alcohol Tolerance, University of Virginia School of Medicine, 2018.
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Coffee First Thing? There Might Be a Better Way
If your coffee machine starts up the moment your alarm goes off, you're not alone. That morning ritual can feel sacred, comforting, energising and feel somewhat essential. But here’s something most of us haven’t been told: you might get more out of your coffee if you don’t drink it first thing. Sounds backwards, right? But hear us out. Your Body Has Its Own Wake-Up Mechanism There’s a hormone called cortisol, you’ve probably heard of it. It’s often painted as the “stress hormone,” but that’s only part of the picture. Cortisol also plays a key role in your circadian rhythm (aka your body clock), helping you feel alert and focused in the morning, then sleepy at night. The interesting bit? Cortisol naturally spikes shortly after you wake up, meaning your body is already gearing up for the day without caffeine’s help. So when you sip coffee while your cortisol is already peaking, the caffeine doesn’t have the same effect and over time, it may even confuse your body clock or lead to energy crashes later in the day. The Sweet Spot for Caffeine If you love your coffee (and we do), try shifting the timing just slightly: - Most people find they get a better boost by waiting about 60–90 minutes after waking, when cortisol begins to drop and energy naturally dips. That’s when your coffee can actually do its job. Providing focus, alertness, and a little spark to get through the morning. - Planning a workout? Having coffee 30–60 minutes beforehand can help delay fatigue and support performance. - Struggling with sleep? Caffeine can stay in your system for 6–8 hours, so if sleep is a challenge, it’s worth cutting off coffee in the afternoon, ideally before 2pm. Is tea More Your Speed? Tea has less caffeine than coffee, but still enough to give you a lift, especially if you’re easing off coffee or trying to reduce the jitters. Green tea, Matcha and yerba mate are good mid-morning options, and calming blends (like peppermint or chamomile) are better suited for afternoons and evenings. If you're swapping between the coffee and tea, it's less about loyalty and more about timing. You Don’t Have to Quit Coffee! Just Time It Better There’s no need to ditch your flat white or give up your morning ritual. Small shifts, like waiting an hour, choosing tea in the afternoon, or skipping that third cup, can help you get more energy with fewer crashes. At the end of the day, your body knows what it needs. Caffeine is just a tool, one that works best when used thoughtfully.
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Healthy Ageing Starts in Your 20s: Why Prevention Beats Reversal
Ageing well doesn’t start at 40 — it starts now. The habits you build in your 20s and 30s quietly shape how your body and mind feel decades later. From maintaining bone and muscle strength to managing hormones and mental wellbeing, prevention is far more powerful (and kinder) than reversal. Small, consistent actions — like nourishing meals, regular movement, quality sleep, and meaningful connections — create a foundation for lifelong energy and resilience. Because ageing well isn’t about fighting time; it’s about investing early in the health that carries you forward.
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Life slapping your energy down?
Energy… It’s something we take for granted, right? After all, we’re young and should… just… feel vital. But if you’ve caught yourself reaching for a coffee the moment your sleep-filled eyes flutter open, pulled a chocolate bar from your desk to ease past that mid-afternoon hump, or mindlessly stuffed handfuls of chips into your mouth as you trudge home from a long work day, we hear you! And we need to talk.
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Why you need The Perfect Pair
The right supplement can be positively life changing so how can you make the right decision?
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