Expat health insurance customers may wish to minimise their intake of caffeinated drinks if they are finding it difficult to drop off at night.
Sleep Council spokeswoman Lisa Artis stated coffee, cola and tea can prevent deep slumber and should not be drunk during the evening.
Herbal teas or hot milky beverages were instead recommended by the expert.
She suggested people try to maintain a regular night-time pattern by retiring to the bedroom and waking up at "roughly the same time, all the time".
This programmes the human body into sleeping more effectively, the expert declared.
Ms Artis admitted lie-ins and early nights can help people who have missed out sleep to recover, but claimed this is not as useful as sticking to a schedule.
She recommended getting out of bed and performing something relaxing if a person "really can't sleep", saying this is preferable to continuing to "lie there worrying about it".
Stress can also make it difficult to drop off at night-time, Zealhealth.co.uk director and nutritionist Helena Oades recently pointed out.