For most of us, exercise in some form can help sleep/wake timing and reduce insomnia, particularly if it is outside under natural light in the morning.

So stick to decaffeinated drinks or herbal tea in the late afternoon and evening.

We now appreciate that the same meal consumed at different times of day can produce very different levels of blood glucose due to the circadian-driven changes in glucose uptake and metabolism.

4

Interestingly, dark chocolate may stimulate endocannabinoid activity.

Avoid topics like personal finance or sad topics in the news. You could ask your partner about the best thing that happened to them during the day, or tell them something funny you have read or been told, or mention something that your partner did that you enjoyed or appreciated.

Cognitive abilities tend to rise and peak later in the day. On average they are delayed by about two hours, peaking in the mid-afternoon

In addition, naps close to bedtime (within six hours or so) will act to reduce sleep pressure (chapter 2), and this will probably delay sleep at bedtime.

Research has suggested, however, that a mattress and bedding that can conduct heat away from the body, and so lower core body temperature, can reduce the time it takes to get to sleep and increase deep slow-wave sleep.