Strategies for improved sleep habits

Research shows that sleep and mental health are closely related. Specifically, a lack of sleep has been linked to depression, anxiety and other mental health conditions. Despite the NHS’ recommendation that adults get at least seven hours of sleep per night, 71% aren’t currently achieving this, according to research by insurance company Direct Line.

Furthermore, 1 in 7 brits survive on dangerously low levels of sleep a night, under 5 hours.

If you find it difficult to fall or stay asleep, it could be affecting your mental well-being. As such, consider the following strategies for improved sleep habits:

Establish a bedtime routine. Reinforce your natural circadian rhythm by going to bed and getting up at roughly the same time each day.

Create a restful sleeping environment. Darkness stimulates the secretion of melatonin, a sleep-inducing hormone. For this reason, keep your bedroom dark or consider wearing an eye mask. Additionally, maintain a comfortable bedroom temperature; hot, cold and draughty conditions may worsen sleep habits.

Wind down before bed. Limit exposure to bright light in the evenings and turn off electronic devices at least 30 minutes before bedtime. Additionally, relaxing activities—such as listening to quiet music or warm baths—may help you feel at ease and ready for sleep.

Exercise regularly and eat well. Engage in moderate-intensity exercise—such as brisk walking or swimming—to reduce tension and gently tire your body for sleep. Additionally, eat well and avoid consuming caffeine, alcohol and nicotine in the evening.

Get up if you can’t sleep. Lying awake might create anxious feelings that could become associated with your sleeping environment. If you haven’t fallen asleep within 20 minutes, get up and do something relaxing until you feel sleepy again.

Poor sleeping habits can affect your overall well-being and could predispose you to mental health concerns. If lifestyle measures aren’t helping with sleep issues, contact your GP for further assistance.

For additional lifestyle tips, contact us today.

Healthy Kidney Tips

March is National Kidney Month, an initiative that aims to bring awareness to the importance of kidney health. Your kidneys perform several vital bodily functions—such as removing waste products and regulating blood pressure—making kidney health essential for overall well-being. This March, consider the following tips for optimal kidney health:

Keep active. Regular exercise has been linked to improved heart function and reduced blood pressure, both of which are important for preventing kidney damage. Find an activity you enjoy and incorporate it into daily life.

Eat and drink well. A balanced, low-sodium diet may reduce your risk of kidney damage. As such, choose natural produce low in salt and sugar and avoid processed foods. Additionally, prevent kidney stones through regular hydration—aim for six to eight glasses of fluid per day.

Avoid over-the-counter (OTC) pain medicine. Regular use of OTC pain medication—particularly non-steroidal anti-inflammatory drugs—can wreak havoc on your kidneys. Regularly review any frequently used medication with your doctor.

Maintaining a Healthy Work-life Balance

Overworking may increase your risk of cardiovascular diseases and stroke. In fact, working 55 hours or more per week was associated with a 35% increase in stroke risk, according to an International Labour Organization study. While working long hours is to be expected on occasion, regularly working more than your contracted hours could harm your health. As such, consider the following tips to improve your work-life balance:

Speak up. Unless you tell someone you’re struggling, they may not know you need help. Speak to your line manager to discuss ways to ease the burden of a heavy workload.

Work smarter, not harder. Prioritise work tasks and consider efficient ways to tackle any work duties. For instance, find somewhere quiet to work and avoid getting caught up in less productive tasks, such as unnecessary meetings.

Separate home and work life. If you work remotely, the lines between home and work life can become blurred. To help, establish a dedicated workspace away from living areas and turn off work devices at the end of the working day.

Take breaks. Make sure you take regular breaks each day to detach from work and refresh.

For further health and well-being strategies, contact us today

Sausage and Bean Stew

Makes: 4 servings

Ingredients

2 reduced-fat sausages

2tsp vegetable oil

1 large onion, finely chopped

2 garlic cloves, peeled and finely chopped

400g chopped tomatoes (fresh or tinned) or passata

410g tin cannellini or butter beans in water, drained

100g potatoes, peeled and cut into small cubes

2 tsp dried basil or dried mixed herbs

1 pinch ground black pepper

Method

1. Preheat the grill to medium-high. Grill the sausages for 8-10 minutes, turning occasionally, until they’re thoroughly cooked.
2. Meanwhile, heat the oil in a large saucepan and gently fry the onion and garlic for 2-3 minutes. Add the chopped tomatoes or passata, beans, potatoes and basil or mixed herbs. Simmer for 15-20 minutes until the potatoes are tender.
3. Slice the sausages and add them to the saucepan. Stir and cook for another 2-3 minutes to make sure they’re warmed through. Serve in bowls.

Nutritional Information
(per serving)

Kcal                         182

Saturated fat            2.1g

Protein                     10.2g

Salt                          0.7g

Carbohydrate            23g

Dietary fibre              2.1g

Source: NHS