Coffee lovers, despair. According to our expert, cutting the caffeine at midday is essential if getting to sleep is a nightly battle.

“If you struggle to sleep at night, avoiding caffeine from midday can be helpful. Caffeine begins to affect your body very quickly and research has found that on average it can take up to six hours to metabolise half the caffeine in your drink,” says Webber.

“For example, if you drink a coffee at midday, you’ll still have a quarter of the amount of caffeine in your system at 9pm. This can mean you may struggle getting to sleep in the first place because you still feel alert and stimulated but it can also affect our deep sleep which is essential for regenerating tissues and rebuilding muscles.”

I rarely drink coffee in the evening, I’m a certified tea lover and I tend to drink herbal blends like lemon and ginger or peppermint throughout the day and opt for an Early Grey with a couple of biscuits in the evening.

But Pukka’s Night Time blend really won me over and I was pleasantly surprised at how mellowed out I felt after adding it to my daily bedtime routine. Formulated with relaxing herbs to help you wind down, it’s a sweet and soothing combination of valerian, lavender flower, oatflower, chamomile flower and limeflower designed to ground your body and calm your mind.

Here’s a rundown of The Night Time blend’s key ingredients and how they help you secure a blissful night’s rest:

1. Lavender - Renowned for settling frazzled nerves. The aromatic essential oils in this plant can help reduce difficulty falling asleep and prevent night-time wakening.

2. Limeflower - This traditional remedy for nightmares and bad dreams has a calming effect on the nervous system which also makes it effective in treating a nervous digestion.

3. Valerian - Promotes relaxation of the nervous system through enhancement of GABA neurotransmission to encourage healthy sleeping patterns, ensuring you wake feeling refreshed.

4. Ashwagandha - A traditional Ayurvedic remedy shown to improve sleep quality by up to 66%. It tackles core energy levels, enabling the body to adapt and respond to stress in a more energy-efficient way.

5. Oatflower - Oats are a natural source of tryptophan, an amino acid that helps regulate our body’s natural circadian rhythms by synthesising melatonin.

Top tip: Webber recommends drinking your tea at least an hour before bed so you don’t disrupt your sleep by getting up to go to the toilet.

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