It can be anything from taking a bath, reading a book or listening to calming music.

Make sure that there is no light coming in from the windows and install blackout curtains if necessary.

Melatonin is a hormone that regulates our sleep and wake cycles. It helps regulate the production of hormones and other neurotransmitters, which are important for a good night's sleep. Some melatonin rich foods are nuts (specially pistachios, cashews and nuts), oats and mushrooms.

A great way to de-stress and set the tone for a good night sleep. Often our thoughts of the day remain in our heads and prevent us from sleeping while we are not totally aware of what's happening. It's best to clear your head of any concerns, stresses or tensions as soon as possible by using meditation techniques so you can enjoy a long, deep sleep. We highly recommend guided meditations by knows spiritual teachers such as Ram Das, or Eckhart Tolle. To find other ways of de-stressing, please check out our last wellness club post.