7.30pm - song time
Instead of plopping down on the sofa, try opening your lungs - and voice box. Mark de Lisser, the founder of Singology choirs who regularly appears on The Voice and who also arranged 'Stand by Me' for the Duke and Duchess of Sussex's wedding, says that singing is a "natural antidepressant." Research by the University of Oxford backs him up: as well as releasing neurochemicals and reducing our stress hormone, singing in groups is a bonding activity. "I do believe that singing can change lives, but even on a small scale, on a daily basis, it makes people feel good about themselves," de Lisser adds.
10.00pm - close your eyes and meditate
We've heard it a thousand times: meditation is good for our mental health. But it's true. In a review of nearly 19,000 meditation studies, researchers from Johns Hopkins University concluded that mindful meditation really can ease conditions including anxiety and depression. Catherine Turner, meditation mentor at the Khera-Griggs Cleanse Clinic at Urban Retreat says that Vedic meditation, which involves repeating a mantra, can help reset the body's flight or fight response. "Research has shown that this form of effortless repetition of mantra relaxes the body and nervous system at a profound level. This has a 'butterfly' effect on our ability to wind down so that the body is able to release sleep hormones such as melatonin more easily."
11.00pm - sleep well
We know from countless studies that poor sleep is linked to decreased mental health. So how do we get more sleep? Howard Napper, a yoga expert and wellbeing advocate at Urban Retreat, says that one of his favourite hacks for falling asleep is to listen to the sound of the human voice. "There is an evolutionary benefit to hearing ambient voices of people awake and keeping guard, which would lead to feeling secure when you are going through the vulnerable period of falling asleep. This can be in the form of a podcast or guided meditation set on a timer."