How does a nutritionist tackle Christmas?

Christmas doesn’t have to be a dance between deprivation and over-indulgence. It’s a question of balance. It’s a question of figuring what matters most. What are the must-haves and must-dos this year, and what are the might-as-wells (even though you’re not that fussed)? 

Plus, there are several things going on when it comes to food and drink. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host. 

As a Registered Nutritionist, I help my clients tackle this tricky period. And here are my top 10 fundamentals for enjoying the festive season – but not regretting it in January:

1. Don't try to diet over the festive period

Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel...

2. Take low carb dishes to parties

Low carb is not the same as ‘diet food’. Hosts will love you contributing, and no one need know you are also taking care of your health.

3. Normal routine tends to go out the window!

However, make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house, and it will be much easier for you to succeed. If you have a specific health goal, it is a shame to fail just because you don't have the right foods to hand. This is so easy to avoid just by giving it a few minutes’ thought and preparation.

4. Don't go to a party hungry.

If you do, if will be harder to make healthy choices.

5. Make good alcohol choices

Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of alcohol (and sugar) on your blood stream.

6. Try and continue with your exercise programme

If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family.

7. Be gentle with yourself

If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.

8. Drink plenty of water

This will encourage you not to overeat and will also improve how you feel the next day.

9. Watch your portion sizes

Particularly fast-release carbohydrates like starchy carbs and sugar.

10. Have fun!

Bring the Hygge

There’s so much to love about the journey into winter. If you’re in the Northern Hemisphere, cold lashing rain might be the reality, but there are so many ways you can spin the next few months so they feel like a delight for the senses rather than a drain on your reserves. How? We need to take our lead from the Scandinavians, who have the joys of this entire season rolled into one gorgeous concept Hygge.

Hygge is the concept that might just help you feel a little calmer and more content as the nights get longer. And right now is the perfect time to slow down and focus on a little self-care.

 

What is Hygge?

Hygge (pronounced “hoo-gah”) is a Danish word that’s all about creating a warm, cosy atmosphere. Think soft lighting, comfy clothes, and a feeling of contentment as you relax with a cup of tea in hand. It’s all about slowing down and enjoying the simple pleasures in life. 

Now is the perfect time to open the door to a little hygge - as the colder months and the hustle and bustle of the holiday season approach, it’s easy for stress to creep in. Hygge offers you a way to manage that stress by creating little pockets of calm and comfort in your day-to-day life. It’s the perfect antidote to a busy, stressful winter. And what’s not to like curling up in front of a roaring fire - or under a heated blanket - with your latest novel?

So, how can you bring more hygge into your life this season? Hygge doesn’t have to be complicated. In fact, much of its beauty lies in the simplicity of it.

Here are 10 simple ways to introduce hygge into your life this winter 

1.Cosy space.

Add some soft lighting, blankets, and pillows to your living room or bedroom. It doesn’t take much, but it can completely change the feel of a space.

   

2. Warming drinks.

There’s something incredibly comforting about holding a warm mug in your hands. Herbal teas, a healthy hot chocolate, or even a simple cup of warm milk, are perfect for chilly evenings.

   

3. Candles everywhere.

Lighting a candle in the evening can create a lovely, relaxing atmosphere. The soft, flickering light works wonders for calming the mind. A good quality scented one might be a real feast for the senses. If you’re not a fan of a naked flame, you’ll find an array of gorgeous winter scents made for essential oil diffusers.

   

4. Comfort food.

It’s that time of year when hearty soups, slow-cooked stews, or a warm bowl of porridge is on the menu. Simple, nourishing meals are the ultimate in comfort and are perfect for the colder months. Comfort doesn’t have to mean unhealthy – check out my recipe section for ideas.

   

5. Digital detox.

Try switching off from screens for an hour or two in the evening. Without the constant buzz of notifications, you’ll be able to unwind and relax much more easily. It can feel like a hard habit to break if you’re the kind of person who struggles to watch the TV without also scrolling - but your mind will feel less cluttered when you take the plunge.

   

6. Snuggle up with a book.

There’s something beautifully hygge about curling up with a good book. It’s a simple pleasure that can bring a lot of joy. 

   

7. Connect with loved ones.

Hygge is all about togetherness, so make time to catch up with friends or family. Whether it’s in person or over a video call, those connections are so important for your wellbeing.

   

8. Mindful moments. 

Hygge encourages us to be present and appreciate the little things.  For you, that might mean savouring a cup of tea or watching the rain outside, take a few moments each day to just *be*.

   

9. Woolly socks and comfy clothes. 

There’s nothing better than changing into something cosy at the end of the day. Consider this your sign to yourself to some soft, cashmere socks or a warm jumper.

   

10. Winter walks. 

Although it might well be freezing outside, there’s no such thing as bad weather, only unsuitable clothing… So, wrap up in your favourite coat and head out for a stroll. Even on the coldest days, there’s something refreshing about being out in nature.

So, there you have it, and I hope you’re convinced. If you want a stress-free winter and to go ‘all in’ on the season, add hygge to the top of your to-to list.  I encourage you to try out one or two of these ideas and see how they help you feel more grounded and less stressed.

Remember, it’s okay to slow down and take time for yourself, especially as the holidays approach. Hygge is a reminder that self-care isn’t selfish—it’s necessary.

I love Bank Holiday weekends! A time to reconnect with family and friends, but it's also a signal that we're coming to the end of the summer.

Whatever your plans are this weekend, check out my top tips for navigating it wisely.

Tip 1: Don’t go Crazy

It can be tempting to go crazy over the Bank Holiday weekend, thinking you’re going to get back to your healthy lifestyle in September.

Instead, how about setting realistic goals over the weekend regarding alcohol, sugar and movement?  Think maintenance rather than putting your head in the sand.

Tip 2: Have a Plan Before You Go Out

I’m not suggesting that you have a complete itinerary for your Bank Hol weekend, we all love a bit of spontaneity, especially when the weather is good!

But if you have current health goals - what is the best way to keep these ticking over? Think about what you might eat when you’re out, how many drinks you’d like to have, what movement you can get in.

Tip 3: Watch Your Portion Sizes

Buffets and barbecues are fantastic, and a great way to share food with lots of people.

But beware of portion creep - we can easily eat two or three times more than we are intending too! Grab your plate and fill it to normal portions - ideally 1/4 plate carbs, 1/4 plate protein and 1/2 plate veggies. Resist the temptation to go back for more if you’re not hungry.

Tip 4: Could You Have One No-Alcohol Day?

Even without full-sugar mixers, alcohol is just plain sugar and may contribute to brain fog, low energy and weight gain if you go crazy.

Try to give your liver a day off over the weekend and limit the damage you do the rest of the time by choosing drinks wisely.

Tip 5: Add in Some Movement

Encourage everyone to get out for a walk after the barbecue! It can be tempting to sit around chatting all day, but just a ten-minute walk can help improve our blood sugar balance.

Get the kids out, take the dog for a walk, everyone will be grateful for a little movement!

And if you’d like to get your September started in the best possible way, why not book a free 30-minute health review with me today? Just click this link.

Is lack of sleep sabotaging your health?

Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have. Today I’d like to share exactly why it matters so much and what to do about it.

 

SLEEP AND WEIGHT

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.

Busy mums and working women alike, many of you are likely sleep deprived. Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep deprivation causes hormone imbalance, and I’m not talking about PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone that makes you feel hungrier) and leptin (the satiety hormone that tells you when you’ve had enough to eat) are majorly disrupted when you are not sleeping enough. So, after a night of lousy sleep, if you feel like you need to eat a banquet, it’s not all in your head but rather in your hormones. The feast you desire is going to be filled with high-carb, starchy foods and not the lovely healthy ones you might otherwise choose. 

STRESS AND YOUR HORMONES

Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before hitting the sack. 

Cortisol is one of the main stress hormones. It should follow a specific pattern throughout the day, starting off low (after all, you will have just got up from a ‘restful sleep’), rising to a peak in the morning to get you out of bed and gradually tailing off towards evening time. Prolonged periods of stress can create an imbalance in this daily rhythm that may lead to cortisol levels being high come night-time. Typically, this would leave you feeling tired but wired – absolutely exhausted, but your head is buzzing when you hit the pillow. Not exactly the recipe for success. 

The stress placed on the body by lack of sleep also upsets your body’s sensitivity to insulin (the fat-storage hormone), which contributes to weight gain and this, in turn, exacerbates hormonal symptoms like hot flushes and night sweats.

During the perimenopause (the transition to the menopause), those night sweats caused by falling levels of oestrogen are enough to keep anyone from restful slumber. But did you know that oestrogen also allows your body to better use the ‘happy hormone’ serotonin, which is the precursor to the ‘sleep hormone’ melatonin? And, during menopause, when oestrogen levels fall steadily, progesterone falls off a cliff. This is a problem for women because progesterone helps you fall asleep faster and experience fewer disruptions to your sleep. (A similar scenario plays out during menstruation).

BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP

The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances. 

A sugar ‘crash’ at night triggers a release of cortisol to wake you up at the wrong time, and this can shift you out of deep sleep into a lighter sleep phase. Moving to a way of eating that balances your blood sugar helps significantly improve the quality of your sleep. 

TIPS FOR A GOOD NIGHT’S SLEEP

There are a number of things you can do (or not do) to improve your chances of sleeping well.

DO

• Try to go to bed at the same time every day. Your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you completely switch off. 
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with cold extremities.
• Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement. 
   

DON’T

• Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an importantconversation with a loved one. Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun. 
• Eat a heavy meal within four hours of going to bed.
• Drink caffeine in the afternoon – including coffee, ‘normal’ and greentea, and colas.
• Use alcohol to help you sleep. Alcohol can make sleep moredisturbed.
• Go to bed too hungry. Have a snack before bed – a glass of milk orbanana are ideal.
• Try to avoid daytime naps.
• Try not to get frustrated if you can’t sleep. Go to bed in a positivemood – “I will sleep tonight”.  

You will almost certainly have read some of these tips before. Just knowing the information is not going to give you the restful night’s sleep you are looking for.

The only thing that counts is action. If you know beyond a shadow of a doubt that lack of sleep is at the root of not getting organised enough to plan your meals ahead of time (which may result in your feeling forced to grab a coffee and croissant on the way to work), has you craving sugary snacks you wouldn’t otherwise eat and feeling like a shadow of your normal self, I invite you to put getting more and/or better sleep at the top of your to-do list this week to see what a difference it can make.

You might have a whole list of things on your list already this week but focusing on this ONE thing might be what you need to see a real shift in everything else. Why not message me and let me know what you’re going to do?

10 tips to stay healthy all summer long

As the temperatures rise and the days get longer, it's the perfect time to revitalise your health and wellbeing. In this blog, I’ll explore simple yet effective strategies to keep you feeling your best during the sunny season. From hydration tips to sleep solutions, I've got you covered, so let's dive in and make this summer your healthiest yet.

1. Drink more water

Stay refreshed and revitalised by increasing your water intake this summer. Not only does water keep you hydrated in the heat, but it also supports digestion, boosts energy levels, and promotes radiant skin. If you’re hoping for a little last minute weight loss before your summer holiday, it’s also worth knowing that staying hydrated will stop you confusing hunger with thirst.

Make it a habit to carry a reusable water bottle with you wherever you go and aim to sip consistently throughout the day. Your body will thank you for it. How much you need will depend on the heat as well as your activity level. The absolute minimum is about 2L.

Simple strategies for staying hydrated

• Start the day with cooled boiled water and slice of lemon, lime or ginger. It’s a lovely way to hydrate well, is gentle on our gut and can support our liver function too.
• Fill and carry a water bottle wherever you go. Now is a great time to start that habit – fill it and bring it to your desk whilst you’re at home and take it everywhere you go!   
• Add ice, herbs such as mint or basil, berries or sliced cucumber to water - experiment and find flavours you love.
• Enjoy your favourite herbal tea as an iced drink. Simply brew the tea, leave to cool in fridge and add ice to make an iced tea. Ginger and citrus teas work particularly well.
• Pour a drink of water with every hot drink you make!

2. Cut back on alcohol

While it's tempting to indulge in a cool beer or a chilled glass of white wine during summer gatherings, alcohol consumption takes its toll on your health – even in small amounts. The NHS recommends adults over 21 drink fewer than 14 units a week (low risk drinking). Holiday drinking can really mount up – especially if you’re pouring yourself or you’re at an all-inclusive resort. It’s worth considering that binge drinking (as described by the NHS) is 6##plus## units (women) or 8##plus## units (men) in a single session. This is less than two large (250ml) glasses of wine for women or 2.5 glasses for men.

Challenge yourself to limit alcohol intake and explore refreshing alternatives like mocktails or infused water. Your liver will appreciate the break, you’ll have better control over your weight, feel calmer and less anxious, suffer less severe hormonal symptoms, and you'll sleep much better, so you wake up feeling more energised and focused the next day.

3. Get your steps in

One of the things many of us are guilty of is less activity in poor weather. With the fine weather firmly with us, make the most of the longer daylight hours by prioritising physical activity. That shouldn't only mean structured exercise. Aim for at least 10,000 steps a day on top of your regular exercise regime to boost your cardiovascular health, strengthen muscles, and enhance mood. Whether it's a morning stroll, an evening jog, or a lunchtime walk in the park, find opportunities to move your body and soak up the sunshine. 

If you’re away on holiday and unable to commit to your regular workouts, there are plenty of ways to keep moving, including beach treks and city walking tours. You might be surprised how many steps you can get in when you’re not tied to your desk all day. 

4. Get the sleep you need

Sleep is essential for overall health and wellbeing, but it can be challenging to get adequate rest when the days are long, and the nights are light. To counter this, you’ll need to put a little extra work into your night-time routine. You may find you sleep a lot better in a darkened room. This can feel challenging enough at any time of year if you live in an urban area, but summer adds an extra level. No one ever regretted investing in blackout blinds and/or a silk sleep mask. Take notes from the Scandinavian countries – where the sun rarely goes down for more than a few hours in summer – and throw all you can to tip the scales in your favour (note: these tips help create a more restful space for sleep at any time of year):

Limit screen time before bed, use a calming pillow mist like lavender to soothe the sense, practice relaxation techniques such as deep breathing or gentle yoga stretches. They also love their fish, especially salmon and tuna, which are high in vitamin B6, which helps your body produce more of the ‘sleep hormone’ melatonin.

5. Nourish your body with seasonal foods

We are officially in salad season but there’s a lot more to healthy summer eating than a few lettuce leaves. Take advantage of the abundance of fresh fruits and vegetables available during the summer months. Incorporate colourful produce like berries, tomatoes, cucumbers, and leafy greens into your meals to provide your body with essential vitamins, minerals, and antioxidants. 

Variety is not only the spice of life; diet diversity is the gold when it comes to health and wellbeing. If you can reach 50 different plant foods in a week, consider yourself a master. Most people get stuck in a rut of eating a small number of different fruits and veggies and rotating them. Trying to hit 50 is a fun challenge to take on when salads are aplenty, as they make it significantly easier to ramp up the numbers. Different salad leaves count as different foods, different types of apple count as different foods for the purposes of this challenge, as do all herbs and spices. If you made a stir fry with herbs and spices, and a bunch of different veggies, you could hit 10 different foods without too much trouble. Your body loves this variety! Have fun and see how many foods you can get. Simple tips: rotate bags of salad (finish the iceberg, buy romaine, then lamb’s lettuce, then rocket, for example) and, if you grow your own herbs, now’s the chance to add them to all your meals! 

6. Vitamin D v skin protection

The lack of sunshine in winter months can play havoc with your health in general and also your mood because your body makes an important hormone (vitamin D) when the sun’s ultraviolet B (UVB) rays are absorbed through your skin. This means summer (and sunny holidays) is a great time to top up your vitamin D levels. 

However, there is a bit of a balance needed between exposing your skin to the sunlight without wearing sunscreen and not spending too long in the midday sun and damaging your skin – or worse. The research on this is a little confusing and contradictory for many people: while sunscreen does not mean you will have vitamin D insufficiency or prevent your body producing any vitamin D at all when you are in the sun, it will reduce the amount you make. It is worth noting that many of the studies that say vitamin D status is unaffected by sunscreen were based on studies that used sunscreens with an SPF of 15 – and some were funded by sun cream manufacturers.   

So, you must make your own judgement. A little exposure earlier in the day may be beneficial if you have lighter skin (you can get the vitamin D you need in 15 minutes) but going out for the afternoon without sun protection or sunbathing is not advised since we know that unprotected sun exposure/ getting sunburnt leads to sun damage, which may result in skin cancer. 

Those with darker skin can need twice as long – or more – in the sun to get enough vitamin D, putting them at greater risk of sun damage. 

Enjoy the sunshine responsibly by practising sun safety measures to protect your skin from harmful UV rays. Wear sunscreen with a high SPF, seek shade during peak sun hours, and wear protective clothing such as hats and sunglasses. Consider supplementing with vitamin D if you have darker skin and/or do not regularly expose your skin to the sun. 

7. Prioritise mental health

Summer is a time for relaxation, so don't forget to prioritise your mental health, too, if you want to feel rejuvenated. Take breaks from your busy schedule to unwind and recharge, whether it's through meditation, mindfulness, or spending time in nature. 

Now is the perfect time to connect with loved ones, practise gratitude, and find joy in the simple pleasures of summer.

8. Keep cool and beat the heat

When the summer sun is blazing, it's crucial to stay cool and comfortable to maintain your health and vitality. As much as we spend the year in the northern hemisphere waiting for summer to arrive, high temperatures can make you feel depleted. Beat the heat by seeking out shady spots, wearing light and breathable clothing, and using fans or air conditioning to stay cool indoors. Additionally, indulge in hydrating treats like frozen fruit popsicles or refreshing smoothies made with water-rich fruits like strawberries and oranges. By prioritising staying cool and comfortable, you'll not only feel better physically but also be able to enjoy all that summer has to offer without the risk of overheating.

A cup of tea might paradoxically bring relief from the heat. In Asian cultures, tea has long been consumed to beat the heat. The natural compounds in tea – like L-theanine – were believed to have a cooling effect on the body.

9. Embrace outdoor activities

Make the most of the sunny weather by engaging in outdoor activities that get your body moving and your spirits soaring. Whether it's swimming, hiking, cycling, or playing a game of beach volleyball, find activities that bring you joy and allow you to connect with nature. Remember to stay hydrated and protect your skin from the sun while enjoying your outdoor adventures.

10. Practise gratitude and mindfulness

As summer unfolds, take a moment to pause and appreciate the beauty and abundance that surrounds you. Practise gratitude for the simple pleasures of life, whether it's a breath-taking sunset, a refreshing breeze, or the laughter of loved ones. 

Some people like to keep a gratitude journal. Set aside a few minutes each day to write down three things you're grateful for. This could be anything from the people in your life to the simple pleasures of daily life. By focusing on the good things in your life, you can start to build a more positive outlook. 

It’s also fulfilling to express gratitude to others by taking time to thank the people in your life who have made a positive impact on you.  

Gratitude and mindfulness go hand in hand. Take a few minutes each day to simply focus on the present moment and appreciate the world around you. This could be as simple as taking a walk outside and noticing the beauty of nature, or savouring a cup of tea and enjoying the taste and aroma. 

By incorporating these ten strategies into your summer routine, you'll not only feel healthier and happier but also set yourself up for long-term wellbeing. Here's to a summer filled with health, vitality, and endless possibilities! 

Lifestyle Changes to Improve Your Mood

Exercise – Exercise plays a big part in beating the blues

A number of studies, in which people exercised for 30 to 60 minutes, 3 to 5 times a week, found a drop of around 5 points in their Hamilton Rating Depression Scale – more than double what you’d expect from anti-depressants alone.

If you are feeling down and de-motivated, it’s not easy to get started on exercise: but the benefits are worth it.

Exercise increases blood flow to the brain and raises levels of the brain chemicals serotonin and dopamine. Higher serotonin levels make us feel good. Dopamine helps create a sense of motivation. Natural light also stimulates serotonin.

Exercise helps you to sleep, because it can “burn off” excess adrenalin. It helps to balance blood sugar and lose weight and that, in turn, improves your mood and motivation.  When you get started, aim for 20 minutes of exercise five days a week, preferably outdoors. If you are significantly overweight, this could be brisk walking – 30 minutes a day would be better.

Find something you like doing, preferably in a pleasant area, and with other people. It’s great to have an exercise buddy. Exercise then becomes another means of focusing attention away from yourself and your preoccupations, and of spending enjoyable time with others. An exercise buddy also adds accountability. You are more likely to show up.

Following the low-GL mood boosting diet, and maybe taking the right supplements, will improve energy levels enough to give it a go.

Sleep – Mood and Sleep have a lot in common

Lack of sleep has a big effect on how you feel, and finding out how to sleep through the night and wake up refreshed could be the missing piece in getting you to feel a whole lot better.

The amino acid tryptophan is not only the raw material for serotonin but also for melatonin, a brain chemical that helps you sleep by controlling the sleep/wake cycle. It’s the brain’s neurotransmitter, which keeps you in sync with the earth’s day/night cycle. Jet lag, for example, happens when the brain’s chemistry takes time to catch up with a sudden time zone shift.

As you start to wind down in the evening, serotonin levels rise, and cortisol levels fall. As it gets darker melatonin kicks in.

But what can you do to improve your quantity and quality of sleep?

Provide more of the building blocks that make serotonin – tryptophan, an amino acid present in most protein-rich foods like chicken, cheese, tuna, tofu, eggs, nuts, seeds, and milk.

The conversion from tryptophan to serotonin requires folic acid, B6, vitamin C and zinc. These can be found in beef, broccoli, cashews, chicken, chickpeas, cauliflower, peppers, kale, kiwi, lamb, oranges,

parsley, pumpkin seeds, pineapple, salmon, spinach, turkey, and tuna.

SLEEP ACTION PLAN

• Try to go to bed at the same time every day, your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you switch off.
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warmbath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
• Consider getting a traditional alarm clock so your smart phone can stay outof the bedroom. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.