Sleep disorders and disturbances include difficulty falling or staying asleep, poor or reduced sleep, and bad dreams. This can impact our day-to-day performance, including alertness, quality of work, focus, and memory. There are also long-term effects on physical and mental health.

Don’t panic, says Dr. Bardhan, Spa Director at Four Seasons Hotel Hong Kong and a qualified homeopath who provides sleep consultations. Dr. Bardhan notes that there are simple things you can do to improve sleep. Below are her top five tips:

1. Be mindful

“Knowing that there’s an opportunity for me to better my sleep is essential.” Having awareness, without worrying about it, is the starting point for everything that you want to improve.

2. Make your bed

Do this first thing in the morning and use your bed for sleeping only. Keep it ready and inviting always so it prepares you for sleep. This can be easily done, with minimal time and effort. 

3. Eat sleep-promoting food

We know a diet is crucial to good health, but Dr. Bardhan says “give your body enough nutritional support to promote better sleep.” Consider foods with natural melatonin, such as yoghurt, or bananas, which are high in sleep-friendly potassium. Timing is important, so give yourself at least two hours to digest the meal before bed. Sleep experts also frequently advise against consuming alcohol in the evening. But Dr. Bardhan acknowledges that many of us are unlikely to follow this, so she recommends limiting intake to not more than two to three times a week.

4. Set up a bedtime ritual

“This signals to the body that I’m ready to close my day and prepare for sleep.” She suggests a warm bath with magnesium salts, which relax our muscles. If a bath is not an option, then use a magnesium spray or oil on sore and stiff parts of the body. Some people also benefit from using tools such as a good quality eye mask or pillow spray. 

5. Meditate

“Set aside time, even if it is just 10 or 15 minutes, for a breathing or meditation routine before you close your day and hit the pillow.” Do this last after you have completed all other tasks so you can switch off. “That’s the final signal to your brain to really wind up and sleep.”