Hannah Barrett, yoga instructor

“I’m almost always in bed by 10pm and follow the same bedtime routine every day. Screens go off 60 minutes before bed, during which time I cleanse and moisturise my face, do a two-minute lymphatic drainage routine, massage magnesium oil into my legs and then sit or lie down for a 30-minute self-guided mantra meditation. As I drift off, I listen to the Anxiety Release breathwork track on my Yoga Happy app, but I never get to the end because I’m fast asleep within minutes.”

Sarah Jane Watson, massage therapist

“My evening begins by preparing my bedroom. The windows are opened so that air can circulate during the night,the bed’s turned down, pillows are removed and, now that we’re heading into winter, a hot water bottle is placed under the covers. Then, I add a couple of drops of sleep-inducing lavender, chamomile, marjoram and cedarwood essential oils to my diffuser.

“I shower to wash the day away, then do a few minutes of gentle stretching. Afterwards, I sit and drink my bedtime drink – half a teaspoon each of chaga and reishi mushroom powder in warm oat milk. Reishi can help regulate sleep cycles, promoting restful and restorative sleep. Once in bed, I place my hands on my abdomen and take slow, calm, deep breaths until I drift off…”

Lotte Mikkelsen, laughter yoga master trainer

“I learned long ago that laughter is not the best antidote to sleeplessness, so I tend to avoid too much laughter before bedtime. However, I do enjoy humming before bed as it grounds me and puts my mind at peace. Gratitude journalling is my first and last activity of the day. I’ve tried meditation music, but I wake up at night checking if it’s still on. I remind myself that we all have days and nights where it’s a bit messy and ‘good’ routines don’t always work – I am human, after all.”

13 doctors, nutritionists and wellbeing experts share their pre-bedtime routines for optimal sleep