Image for 7 Day Night Time Wellbeing Programme

7 Day Night Time Wellbeing Programme

Welcome to your seven day wellbeing programme, to help you unwind before bed and wake feeling fresh and energised. Here are seven daily practises from our herbal wellbeing experts to help you improve your quality of sleep:

  • Just before bed (or if you wake in the early hours), try a simple mindfulness practice or meditation whilst lying down and comfortable. 

    Here’s how to get started:

    Lie on your back with your arms by your side. Become aware of the parts of the body that are touching the ground beneath you. Now take your awareness to the breath, allowing each exhalation to flow long and deeply and let go of any anxiety or fatigue. Feel your body sinking more heavily into the floor. Then turn to the senses with a first focus on hearing and then touch, sight (with your eyes closed) and your sense of smell. Fine tune your awareness with deep breathing.

    Continue for 10 minutes. In your last exhales, experience a sense of letting go and release.



  • Before showering, try an invigorating massage with a stimulating or spicy oil to get the blood flowing and release any tension.

    For self-massage, use a warmed oil if possible – even if you just warm it up in your hands, this is better than straight out of the bottle. Try a simple organic sesame oil or Pukka 35 Active Oil. Massage the oil into the entire body, working it deeply into the skin.

    Take a good 15-20 minutes to do this and allow the oil to sink in. Then take a warm bath or shower to rinse any excess oil off. Try only washing your main areas, as the oil will continue to absorb into and cleanse the skin once you have rinsed.

  • For breakfast, lunch and dinner try and include foods that are natural sources of tryptophan, an essential amino acid that helps the body to naturally calm, induces sleep and fights anxiety. These include proteins, oats, bananas, chocolate, chickpeas, sunflower seeds, pumpkin seeds and dates.

  • A night time routine is something that should be really savoured. Think of little habits that can help calm the body and mind before bed. Try running a warm bath infused with epsom salts and soothing herbs like lavender, or snuggle up with a cup of Night Time tea. Keep noise and electronic stimulation to a minimum and dim the lights for an hour or so before bed. 



  • Caffeine, nicotine, and alcohol tend to disrupt physiological cycles and can actually inhibit a restful night. If you have trouble sleeping, it's probably best to cut these out (or dramatically cut down) from your lifestyle.

  • After dinner, enjoy a cup of Pukka Night Time tea containing natural relaxant herbs such as chamomile, oatstraw, limeflowers and valerian. Allow this sleepy blend to soothe, ground and calm your body and mind.

  • About half an hour or an hour before getting into bed take two capsules of the Pukka Night Time capsules. This formula contains both valerian and ashwagandha which will help restore healthy sleeping patterns for an undisturbed and refreshing night’s sleep. If you wake in the night, you can take another capsule to help calm an overactive nervous system.

Meet the author

Pukka Logo

Katie Pande, Senior Herbal Advisor

Katie is a qualified Medical Herbalist, and member of the National Institute of Medical Herbalists (NIMH), currently practicing in Shaftesbury. She holds a BSc (Hons) in Herbal Medicine and a BSc (Hons) in Plant and Environmental Biology.

Pukka stories