As its National Sleep day I thought I’d flag up a great Alcohol Free Life podcast episode I did with nutritionist Rob Hobson on how to eat the right foods to get a good nights sleep

Of course we talk through all other aspects too, the usual sleep hygiene stuff, room not too warm, nice and dark, little or no electronics and definitely make sure your sleeping space is a nuturing ‘cocoon’.

Wind down before bed too, rather than working till late then crashing out and expecting to be able to relax.  One of my top tips is to write a gratitude list before you sleep, and say to yourself ..’I will now have a relaxing nights sleep and wake feeling refreshed at xx time’ – It works!  Sure beats ff-ing and blinding as we curse the fact that we will probably feel tired the next day!

Here’s the interview and a reminder that there is a whole section on sleep in my book Happy Healthy Sober, with contributions from experts.

One of the lovely tips Rob gave to Sober Club members exclusively was a great recipe for a sleep tonic, I’d thought I’d share it with you here:

Coco choc sleep tonic 

Serves 2


100g cashew nuts

500ml water

1 tsp coconut oil

2 tsp cocoa powder

2 tsp honey

Pinch of cinnamon

Pinch of sea salt


Put everything in a blender and whizz till smooth – you may need to add more water if you like it less creamy

Transfer to a saucepan and heat gently for a few minutes before serving

You can also use almonds but you may need to ‘strain off’ some of the bits.

Top tip, you can have this drink at any time, add a few cacao nibs if you want a mid-afternoon energy boost.

Cashew nut and turmeric sleepy chai Serves 2
100g cashew nuts 500ml water½ tsp turmeric ¼ tsp ground cinnamon 3 cardamom pods (lightly crushed)2 tsp honeySmall pinch of salt

Place all the ingredients in a saucepan and whisk to combine – you may need to add ore water if you like it less creamy.Heat through gently for 5 mins then serve with cinnamon stick.

Rob Hobson’s book is The Art of Sleeping Buy it here.