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5 ways to look after you mental health while at home

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Our daily lives are almost unrecognisable in comparison with a couple of months ago. If you’re lucky enough to be working, it’s likely you’re  now working from home and  finding new ways to do your job, as well as interact with colleagues and loved ones. Spending most of your time indoors can bring its own challenges though, so we’ve put together our top five tips to help you look after your mental health.

Keep active
Exercising can have great benefits for your mental health because the release of endorphins during physical activity can help lift your mood. The latest Government guidance says we can go outside to exercise, so you can use this opportunity to stretch your legs and breathe in some fresh air. Don’t feel the pressure to run, cycle or do anything too strenuous if you don’t feel up to it though – do what’s right for you. The NHS recommends 150 minutes exercise per week, which can be done by walking. But if you’re looking for some inspiration for home workouts, we’ve got a whole blog about them here. Also make sure you get up from where you’re working and move around regularly – at least once an hour!

Communication is key
Working from home can leave you feeling quite isolated, so it’s important to stay connected with other people. Regular chats and reassurance from others can help calm feelings of anxiety, so use video calls where possible. Apps like Skype, Zoom, FaceTime and WhatsApp all allow you to see your colleagues and friends face to face. And it might sound obvious, but just because you can’t see your colleagues and loved ones, doesn’t mean they’re not there.

Create a good working environment
It can be hard to replicate your office set-up at home, but our top tip is to try to create a space where you want to work. Natural light and fresh air, as well as a good desk chair and correctly set-up screen will help you feel more comfortable. Try to personalise your space with photos and desk plants. Bringing nature into your life can benefit your mental wellbeing by improving your mood, reducing feelings of stress or anger, and help you feel more relaxed. And if you can, try to have separate work and living spaces – this will help you distinguish between the two in your mind so you can ‘leave’ the office at the end of the day.

Keep your mind occupied with the right stuff
Find ways to relax, be creative and keep your mind stimulated with positive things. Whether it’s crafting, trying new recipes, writing or just putting some music on to sing and dance to, research has shown these activities can help boost your mental health. Arrange calls, catch-ups, and quizzes with your friends and family. Also, if the news worries you – try to limit how much you watch and read, and only from sources you trust.

Eat well and stay hydrated!
You might find your appetite changes slightly as your routine changes, but it’s still really important to eat regularly and stay hydrated. As well as the physical health benefits of a healthy diet, mental health charity Mind tell us eating healthily can improve your mood, give you more energy, and help you think more clearly. Try to eat healthy, well-balanced meals and plan in healthy snacks throughout the day that’ll stop you reaching for the biscuit tin. The same goes for staying hydrated – if you don’t drink enough fluid, you might find it difficult to concentrate or think clearly.

There’s lots of help and support available, so make the most of it! As well as the care network of your family, friends, and colleagues there are loads of free resources out there to help. Most companies have Employee Assistance Programmes to support their employees and there are also loads of great apps to help with mindfulness, meditation and relaxation techniques.

And finally, remember – we’re in lockdown. Just getting through this is an achievement in itself. So give yourself some well-deserved credit. Find what works for you and do that. Take care and stay safe.

The ultimate guide to working out at home

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With so many resources available for home workouts, finding something that fits around your current work or family commitments during this uncertain time shouldn’t be a workout in itself. Exercise is one of our only saviours at the moment and structuring your new home workout routine to include exercise can be hugely beneficial for both your physical and mental health.

I’m the first to admit to being gym-obsessed and my pre-coronavirus week would be centred around 6-7 sessions. Naturally I was filled with panic at the thought of not being able to go to my regular classes and training sessions. Luckily the digital world in which we exist has made it really easy and dare I say fun, to adapt my training based on my limited space and equipment.

Now in week 4 of working from home, self-isolation and social distancing, here is my ultimate guide to home workouts and some of my favourite apps and resources to help you design your own home workout style:

STRUCTURE: Plan home workouts into your daily routine and stick to it. Think about what’s going to work for you. There isn’t a right or wrong time to workout, just whenever is easy for you to commit to on a daily basis. Consistency is key to nurturing a new routine.

NO EQUIPMENT NECESSARY: Having no equipment doesn’t mean you can’t do a home workout. In fact, your own bodyweight is the only thing you need to get a sweat on and your heart pumping. From short bursts of High Intensity or HIIT (High Intensity Interval Training) to Yoga, Pilates and body weight challenges. Don’t underestimate the power of bodyweight training as an effective way to maximise your workout in a short space of time.

TRY SOMETHING NEW: Try to incorporate something new each week rather than doing the same thing each day. This could be as simple as a single exercise variation or a completely different style of workout. Use this time to change up your workout styles.

HAVE A WORKOUT BUDDY: Find yourself a workout buddy to make you more accountable and to help keep you motivated. Whether a friend, family member or colleague, schedule your times to work out together over Zoom, Skype or FaceTime. Why video? Because when you see others working out and they can see you, you’ll definitely put in more effort.

CREATE A DEDICATED ‘WORKOUT SPOT’: Now this all depends on your available space and it may require you to move some furniture around, but a dedicated workout spot will help you focus and get in the mindset. If you can, try and keep this space visible and set up so there’s no excuse to not workout!

Recommended apps and resources

For Everyone: Youtube
There are millions of FREE home workout videos and channels on Youtube. Some of my favourites include:

MADFIT
FitnessBlender
XHIT Daily

For the Runners & Cyclists: Strava
Many people are hitting the streets for their daily outside exercise allowance. Track your run, walk or cycle route with the free Strava app and each day compare your distance and pace.

For Livestreams:
Following a livestream workout is the closest experience to actually being in a gym class with fellow members. Greater atmosphere, sense of community and nowhere to hide! Lots of gyms are offering their regular classes as livestream editions – many are free for their members but much like classpass, you can also pay to join a single livestream class.

For Dance: Seen on Screen
SoS offers dancers of all levels the chance to learn routines inspired by stars including Beyoncé, Rihanna and Britney Spears. The dance studio is providing its followers with the opportunity to learn the routines at home by following live-streamed tutorials on its School of SOS Instagram page and on video chat platform Zoom. 

For the Kids:
Home workouts for kids don’t get much better than PE with Joe by The Body Coach Joe Wicks. Streamed live everyday on his Youtube Channel, you and the kids can take part live and make this fun energetic workout part of your daily routine.

For the Soul:
Anyone just want to dance around their kitchen or living room like you’re partying the night away? Why not set up a dance party with your friends over Zoom or Facebook Messenger and take it in turns being DJ. Dancing is food for the soul!

It’s me time

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Life is busy. Whether it’s juggling a job and family or just trying to fit in some sort of social life around everything else you have on – things can get hectic.

And at this time of year when many of us have set ourselves resolutions along with a whole host of other goals and ambitions to strive for, it can sometimes feel like any time we’re not doing something is time wasted.

But this 100 miles-per-hour lifestyle could actually be detrimental to achieving those targets we set ourselves. Research suggests doing too much and not taking time for yourself can lead to burnout and being less productive than you’d like.

Why should I take some time for myself?
A number of experts recommend slowing down and setting aside some quiet time on your own. It can help you switch off and even improve your social skills, as you’re less likely to be tired, strained or stretched.

Taking some time for yourself can also help you reset and focus on what you want. Amy Morin, author of 13 Things Mentally Strong People Don’t Do, believes time spent alone can improve your concentration, productivity, as well as sparking creativity. And studies have shown the ability to spend time in your own company is linked to increased happiness and improved stress management.

So what can I do?
The idea of putting some time aside purely for yourself can seem daunting and maybe even a bit selfish. But self-care really isn’t something to feel guilty about!

There are loads of things you can do to take some time for yourself, but what’s most important is that it’s something you feel happy doing in an environment you’re comfortable in. Some of our favourite activities to help switch off include:

  • reading
  • practicing mindfulness
  • going for a walk
  • yoga
  • self-care and pampering yourself

So next time you have a spare few minutes, why not use them to focus on you. It might just help you in more ways than you think.

Push it! 6 ways to get your fitness fix in winter

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Brrrrr…. It’s cold out there! Winter is firmly here and the sunshine and warm weather feels like a distant memory. My motivation to keep running, just like the birds, goes south in winter and I find getting out of bed in the morning challenging enough, let alone doing any exercise!

If you’re like me, and struggling to get enough exercise through the winter months, why not stick on a good playlist and give one of these indoor alternatives a go?

Pump up the jam

Warm up with a workout at home! Many popular fitness classes have an at-home alternative, such as Les Mills on demand, Barrecore and FIIT. For a free fix, why not check out fitness blender? Run by a husband and wife team who are both personal trainers, there’s over 500 free workout videos to try, from HIIT to Yoga.

With a little help from my friends

Why not arrange a get together with your friends and get active together? If you usually head out to the park for a kick about, maybe change it up for a game of basketball or a badminton match.

If you’re more of a solo exercise enthusiast you could switch your road bike for an indoor one and give a spin class a go. Or, if you’re feeling really adventurous, why not try indoor climbing so you can get an adrenaline rush as well as that all important endorphin hit!

Cold as ice

The winter months are a perfect time to perfect your skiing or ice-skating skills. Ice skating can burn as much as 600 calories an hour and it’s a great social activity too! If you’ve always wanted to try your hand at winter sports, now is as good a time as any to book in those lessons you’ve been meaning to do.

Don’t have the time or the budget for ski lessons? Head to the gym and recreate your own ski inspired workout using machines such as the skiErg for a low impact, high intensity full body workout.

Nightswimming

Jumping in the pool might be the last thing you feel like doing in the winter, but studies have shown that cold water swimming increases your tolerance to the cold, boosts your immunity, enhances your blood circulation and can relieve aches and pains. Just make sure you’re well prepared and take lots of warm clothes to wrap up in after. The Outdoor Swimming Society has some great tips on staying safe if you’re new to cold water swimming.

Not quite ready to try out your local outdoor pool? Head inside instead! Swimming, whether it’s cold water or in a heated pool is a great workout as it exercises every muscle in your body and is low impact, so there’s no extra pressure on your joints.

Boogie nights

For an alternative fitness fix, why not give rebound training a go? A study completed by NASA showed that rebound training on a mini trampoline was 68% more effective than jogging and required less effort – win, win!

This low impact, high-energy workout is a great way to bust stress, strengthen your bones and muscles, all while jumping around to your favourite songs. Not sure where to start? Boogie Bounce has classes up and down the country and welcomes people of all ages.

Perfect day

If it’s not icy, get outside anyway! Exercising outdoors gives your body exposure to natural light which can help keep the winter blues away and top up your vitamin D levels.

Remember, if you’re exercising outdoors, it’s important you’re well prepared and dressed appropriately for the weather. Think of a few light, sweat wicking layers that you can easily remove if you become hot and don’t forget your hat!

If you’re really struggling to get outside in the winter, think about setting yourself a goal – maybe you want to train for a race in the spring? Or maybe treat yourself to a reward after your outdoor workouts, like a nice warm bath or book yourself in for a recovery massage.

Whilst finding the motivation to exercise in the winter months can be hard, having alternatives can be the key to keeping yourself going in the darkest months of the year.

What are you going to try out this winter? Let us know in the comments below!

More than just moustaches

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“Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent,” reads the homepage of Movember’s website.

Movember is trying to change the face of men’s health, and has grown from self-professed ‘humble beginnings’ to become one of the most recognisable movements in the world. You’d be hard-pushed to find someone who isn’t aware of Movember, especially as moustaches start to appear on men’s top lips across the globe in November each year. But what is Movember? What’s it working towards? And why is it so important?

A bit of history
As with all good ideas, the Movember movement began in the pub. In 2003 two friends in Melbourne, Australia, had the idea to try to bring back the moustache. Inspired by the mo’s ability to generate conversation, the mates saw their idea develop over the next few years from a conversation-starter to an annual fundraising event, and eventually into the leading charity it is today.

The charity is changing the face of men’s health – helping men live happier, healthier, longer lives. They’re working to help fight and prevent prostate and testicular cancers, as well as working to improve men’s mental health and prevent suicide.

With prostate cancer rates set to double over the next 15 years and testicular cancer rates already having doubled in the last 50, it’s not hard to see why Movember feels men’s health is in crisis. Add to this the fact that one man dies by suicide every minute of every day, it’s clear to see that action needs to be taken.

So what are they doing?
Movember has funded over 1,250 men’s health projects across the world to help tackle preventable deaths and improve men’s health. They’ve backed education initiatives to help men spot the signs and symptoms of prostate cancer, and also sponsored organisations providing support services to men fighting cancer. Movember has championed projects to help men stay healthy mentally and build strong connections so they can take action early when times are tough.

Movember fund various projects, all with the aim of reducing the number of men dying prematurely by 25% by 2030.

How can I get involved?
You can join the more than 5.5million Mo Bros and Mo Sistas by getting involved with a fundraising initiative:

  • Grow a Mo, save a bro – the tried and tested moustache growing. You can inspire donations, conversations and real change.
  • Host a Mo-ment – raise the roof with a get-together and raise much-needed funds for men’s health.
  • Make your Mo-ve – run or walk 60km over the month for the 60 men we lose to suicide each hour.

If all of this has inspired you to get involved, or you’d just like to find out more, check out Movember’s website.

Boost up on plant power!

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Statistics from the Vegan Society suggest that vegans and vegetarians are set to make up a quarter of the British population by 2025 and just under half of all UK consumers will be flexitarians. A flexitarian diet means that although you don’t eliminate any foods, you generally eat less meat and other animal products.

But why are more of us deciding to cut the meat, what exactly are the benefits of including more plant-based foods in our diet, and what can we learn from #meatfreemonday?

Meat Free Monday is a not-for profit campaign which encourages people to have at least one plant-based day each week, so we’re exploring how reducing meat consumption can have a significant impact on our health and the planet.

It’s kinder to the environment
According to a recently conducted study, avoiding meat and dairy is the single biggest way to reduce your negative impact on the environment. A plant-based diet has a positive effect not only on reducing greenhouse gases (cows are responsible for 14.5% of global greenhouse gas emissions), but also on things such as land and water usage.

A study conducted by Oxford University found that if we all cut meat and dairy completely from our diets there would be a 76% reduction on land used for food production and a 19% reduction in fresh water withdrawals for agriculture.

Save on your shopping
If your diet is currently high in meat, you might find swapping for more plant-based meals could save you money on your food bill. Meat is traditionally the most expensive grocery item, so buying less means your bank balance could see a healthy benefit and you’ll help save the environment at the same time!

Ramp up the nutrients
Eating mostly plant-based foods will give your body a big healthy boost, as whole plant-based foods are more nutrient dense and will naturally contain less saturated fat and additives. If you are eating whole, un-processed plant-based foods you might notice your diet is naturally becoming healthier and getting in your five-a-day is suddenly much easier!

Get flexible
Being open to eating more plants offers greater flexibility in your diet and more control over the amount of meat you choose to eat. A flexitarian diets allows you the flexibility to fit your diet around your lifestyle and your social life.

Adopting a vegan or vegetarian diet can seem overwhelming, but if you’d like to dig into the world of plant-based eating, give the flexitarian diet a go and power up on plants!

Using nature to nurture wellbeing

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Having recently moved to a big city, I’ve been really aware of the lack of green space compared to where I used to live. It’s the same in many cities across the UK, as horizons are dominated by skyscrapers and offices, while parks and wildlife are scarce in comparison.

I’ve always been quite active and enjoyed being outdoors, but I didn’t realise the direct impact a lack of green space or nature can have on your mental health. German research, quoted in the UK press, said people who live in the countryside are happier, while an American study found those living in urban areas are 21% more likely to have anxiety.

There could be for a number of reasons for this. The pace of life is likely to be faster in a city and there’s generally more pollution too. And if you’re anything like me, the thought of exercising – which is heavily linked to wellbeing – outside in the city isn’t as appealing as the thought of doing the same in the countryside. Running along a busy main road just doesn’t seem as enjoyable as going for a forest walk.

So what role can nature play and how can we get a bit more of it in our lives?

How can nature help?
The mental health charity Mind says spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. Doing things like growing food or flowers, exercising outdoors, or being around animals can have lots of positive effects, helping you feel more relaxed and improving your mood.

And a report by Natural England published on the Government website shows taking part in nature-based activities helps people who are suffering from mental health issues by reducing levels of anxiety, stress, and depression.

What can we do?
You don’t have to escape to the country for a long weekend to feel the benefits of nature. A walk at lunchtime in your local park or even creating a space to grow vegetables or herbs can help.

So whether it’s a bit of gardening, putting out bird feeders, or even just reading or eating outdoors, bringing a little bit of nature into your life can have a great effect on your mental wellbeing.

If you’re not sure where to start there are loads of local community groups who are happy to help. So why not have a look and see what’s happening in your area?

Festival Survival Guide

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You bought your ticket months ago, and you’ve been looking forward to it ever since. There are even rumours the sun might make an appearance!

The start of summer means the start of music festival season. So whether you’re getting geared up for Glasto, ready for Reading, or teed up for TRNSMT, here are our top tips to ensure you get the most out of your festival weekend.

Supplies
If you’re buying a tent specifically for a festival we’d recommend getting one that’s light and easy to pitch. Festival campsites can often be a long walk from the car park, so something that’s light to carry will make life easier. The same goes for your sleeping bag and carry mat, light and durable are best. And make sure your sleeping bag is warm, as despite the day time temperature it can get chilly at night! Also, a trolley can be a huge help for transporting your stuff from car to site, particularly heavier items like food and drink.

And if you can manage a camping chair, then take one along – it’s always good to have somewhere to sit, especially if it gets a bit muddy on the campsite.

As well as your essentials mentioned above, make sure you take:

  • toilet roll
  • a portable phone charger
  • a torch
  • a towel
  • (plastic free) baby wipes & anti-bac hand gel
  • refillable water bottle

Most of these are self-explanatory, but the baby wipes can be a hygiene godsend if there are no shower facilities available. And make sure you take any medicines you might need with you too.

Drinking (and eating)
Festivals are a great place to let your hair down and enjoy yourself. But one thing we’ve learned (through experience) is the importance of staying hydrated and drinking lots of water, especially if it’s a warm weekend. Of course we’re not saying you shouldn’t drink alcohol, but just make sure you pace yourself. You don’t want to peak too early and end up in your bed before the headline act has even started.

Try breaking up the alcoholic drinks with a bottle of water or two. You’re more likely to last the distance this way. And make sure you eat plenty while you’re there too. Think about what you’d eat at home and try to eat just as much while you’re at a festival. Gone are the days of only terrible burgers and awful fast food at festivals (mostly). The majority of sites now serve-up some tasty treats, so check them out and make sure you ‘line your stomach’ with something to soak up the alcohol.

What to wear
Our top tip is to take clothes you don’t mind getting ruined. Of course we all want to look good, but comfort and practicality win out when it comes to festivals, as the unpredictable weather can often leave you wet and muddy! With that in mind, make sure you dress for the weather – waterproofs or sun cream if required. And given you’re likely to be on your feet all day, comfortable footwear is a must!

While you’re there
We wouldn’t recommend planning every minute of your weekend and every single act you want to see, as things can crop up and plans can change. But having a loose idea of what you want to do can help everyone in your group know what you’re doing and what stage to go to. Agree on a meeting point if you get split up so you know where to head if you get separated.

But most of all, have fun and enjoy yourself – festivals can be some of the best weekends of the year, so make the most of it!

Taking time for what’s important

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Over the years, I’ve come to realise that all aspects of my wellbeing are fully dependent on me.

This was a hard thing to accept, particularly when times were difficult, but it’s something that’s definitely helped me prioritise what’s important. And this is especially true when it comes to my physical and mental wellbeing.

Do what you love
Like many working mums, at times I’ve found it difficult to juggle family, kids, work, and some sort of social life. Add workouts and trying to stay physically fit on top of that and life can become pretty stressful.

I used to work in the fitness industry as a Personal Trainer, so I was constantly surrounded by exercise and the pressure to keep fit. After a while this began to take its toll and I realised I needed a change. Having studied psychology, I knew the importance of looking after my mental health, and decided it was time to do something about it.

I started prioritising the things I love more. Going for long walks with my family, playing tennis, and jogging. I’ve loved getting outside in the beautiful scenery around where I live and this has really helped my mental wellbeing.

I do still go to exercise classes, as I’ve found I get more out of these with the instructor encouraging me. But one of the most invaluable things through all of this has been the support of a friend to help motivate me. OK, it does help that my friend is a Personal Trainer, but she has been incredibly supportive and has helped spur me on.

Mind over matter
As well as the physical side, I’ve also started to look after my mental wellbeing a lot more. I’ve complimented strenuous exercise with meditation, which has been great for my mental health. Although I had my reservations at first, I’ve found that meditation has really helped me clear my mind and it can be a godsend when you feel like your life is moving at 100mph. I now try to take 5–10 minutes every day to practice mindfulness and really look after my mental health.

By doing things I enjoy, looking after my physical and mental wellbeing feels more natural, and it’s easier to keep up good habits. So with that in mind, I‘d like to leave you with one of my favourite quotes from Jim Rohn; “Stand guard at the door of your mind”.

If you’re looking for some sporting inspiration to find new hobbies you’ll love, check out the BBC Sport’s Get Inspired page.

Ready, Set, Go! – Preparing for your first race

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You signed up months ago, followed your training plan and before you know it, there’s only a few days left until your race. While it’s common to feel nervous, there’s plenty you can do in the run up that can help you to prepare and focus on the race ahead, whether you’re running a 5k or right up to a marathon!

Ready…
Depending on the distance, start thinking about tapering down your activity between one and three weeks before race day. Your body will need to be in its best condition for race day, so stick to your training plan as this tapering phase should be built in for you. It may seem un-nerving to be reducing the amount you’re running, but it will help your body prepare for the race ahead. If you’re running a marathon, you might want to start thinking about carb loading. Not sure what that is or where to start? This article from Runner’s World offers a detailed guide.

Set…
The night before race day, it’s likely you’ll be a bit nervous. There is some small prep you can do to take the stress out of race day morning, but what I’ve found most helpful is running (pardon the pun!) through my race information again. This way, I know exactly where I need to go, what time I need to be there and where the nearest loos are! I also like to check the weather forecast, get all my kit together and lay it out ready for the next morning – it helps re-focus my thoughts and reassures me that I won’t forget anything in a nervous rush. As a side tip, make sure you’ve already tested what you’re wearing on a long training run. It’s not a great idea to wear anything brand new or untested – you could end up with blisters – or worse, chafing!

Go!
And it’s finally here! You might not feel like eating on race morning, but it’s a good idea to get some fuel on board, even if it’s only a small meal. The London Marathon has a great race-day nutrition guide with lots of tips on how to properly fuel your race.

  • Just like the kit you wear, anything you eat on race day should be tried and tested or you could run the risk of an upset stomach.
  • Drink plenty of water to keep yourself properly hydrated.
  • If it’s going to be a hot, sunny day, slap on the sun cream.
  • Get to the start point well ahead of time, there’s always a huge queue for the loos!
  • Get yourself ready, warm up, and find yourself a good position at the start line.

Once the gun goes, it can feel quite claustrophobic and it’s easy to get swept up as everyone surges forward, but try not to panic, hold your ground and run at the pace you’ve been training at to avoid striving for a pace that’s too hard to sustain.

As the field thins out, take time to enjoy your race! You’ve worked hard to get to this point – now’s your chance to take in everything around you and have some fun.

The finish line
You did it! Enjoy your moment and take in the atmosphere at the finish line, but before you celebrate, make sure you stretch and cool down or you may find you can’t move later!

Whatever distance you’re running, you can feel proud that you’ve achieved something amazing, and start thinking about training for the next one!

What are you dreaming of?

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We’ve all been there – struggling to concentrate and feeling irritable after a lack of sleep. Sometimes you feel like you’re not fully functioning when you’re tired and all you can think of is getting home to your bed.

But how bad really is a lack of sleep?
The odd late night here and there is normal, it’s an almost unavoidable part of life. But it’s when we start to do this regularly that problems can arise. The NHS tells us that regular poor sleep can have even greater consequences than just feeling a bit sleepy or grumpy. Their website links a lack of zzz’s to obesity and heart disease.

So how do we get a good night’s sleep?
Health professionals stress that “a good night’s sleep is essential for a long and healthy life”. And the benefits of a good sleep include: boosting immunity, boosting mental wellbeing, and helping prevent health issues such as diabetes.

With all these perks, how do we go about ensuring we get a good night’s sleep?

1. Make your bedroom somewhere you want to sleep
Your bedroom should be a relaxing place. Ideally it should be dark, quiet and tidy – somewhere that you can unwind. Unfortunately this might mean you need to tidy your room, but the lack of distractions when trying to get some slumber can really help.

2. Have a bed time
It’s not just for kids! Going to bed when you feel tired and getting up at the same time every day can get your body into a routine, meaning you wake up feeling refreshed and ready to go!

3. Don’t just lie there
If you go to bed and find yourself unable to sleep after 20 minutes, get up and do something relaxing. Then go back to bed when you feel sleepier.

4. Put the phone down
It’s so tempting to lie in bed, scrolling through social media catching up on the latest news. But the stimulating light from your phone or TV can harm your sleeping pattern. The NHS recommend putting the tech away an hour before bed. You could replace your Twitter feed with a book or magazine as you try to wind down.

5. No late night coffee
The caffeine in your morning coffee is a great way to start the day, but it isn’t great for catching 40 winks. A warm milky drink or herbal tea are better options for a late night beverage to help you drift off.

As well as these tips, there are also a number of sleep apps that can help you get a good night’s rest. Check out the NHS website further details and links to their sleep apps.

Get on track with your running routine

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Runners, do you ever get the days where you just can’t face it? Do you suffer from a lack of motivation at certain times of the year?

For me, my motivational slump often comes in winter – it’s too dark, too cold and too rainy – the reasons for not getting out the door go on…

It’s all too easy to ignore my alarm, roll over and steal an extra hour of sleep, but my mental health suffers as a result of my lack of motivation. Lately I’ve been pretty determined to get my running mojo back on track and these simple steps are helping me along the way:

Set a simple, achievable goal
As I haven’t been running quite so regularly recently, my pace and distance have dwindled. So, I set myself a realistic goal of running for 15 minutes three times a week. It might not seem like much, but it’s an easy goal to get me started and doesn’t feel too big (which could put me off!). Just getting out of the door for those 15 minutes three times a week has eased me back into a regular routine with my running.

Get a new soundtrack
For the past year, I’ve listened to pretty much the same type of music on my runs. I recently changed to listening to podcasts or an audio book, which has been a game changer for me. I now find I’m getting so lost in the storyline of my book, the run is over before I know it! I always pick something I really enjoy and I’ve read before so I can just lose myself in my run with a book I love.

Fuel yourself properly
I find when I don’t run as often as I like, my eating habits start to suffer too. Eating healthy, non-processed foods fuel my running and help me to recover more quickly. Taking inspiration for new recipes by buying a cookbook, or browsing the internet for new ideas helps to get me back into my healthy habits.

Slow down and take in your surroundings
Sometimes, I like to run completely tech-free. No running watch and no headphones. Although I live in a fairly busy town, there is a lovely park right near my house where I go ‘tech-free’ – running at a slower pace and taking time to appreciate the beauty of my surroundings. I often return from these runs calmer and happier than when I plug in my headphones and ignore everything around me. These runs make me want to go out running again and I try and have one tech-free run a week to appreciate why I love running so much.

Keep track with a diary
Keeping a running diary naturally helps to motivate me – I like to look over my previous runs and see where I’ve made improvements or what factors affected my run. I also keep a tracker that measures my levels of motivation to run – amazingly, on some of the days where I had the least motivation, I’ve achieved a new distance, or a PB! The next time I feel reluctant to step out the door, I take a look back at my log and it reminds me of how far I’ve come and why I want to get out and run.

I’ve noticed that with these small changes, my motivation is creeping back and I’m falling into a regular, happy running routine.