5 ways to put your well-being first — World WellBeing week | Welbeing

Get a good night’s sleep

  • Cut out the caffeine earlier: research suggests that we should avoid tea, coffee and fizzy drinks after 2pm to get a better night’s sleep.
  • Switch off the screens: the blue light emitted from these suppresses the secretion of melatonin — a sleep-inducing hormone — so tune out 2 hours before bed and open a book instead.
  • Set the right temperature: this is between 15°C — 19°C, according to Sleep.org.
  • Remove all distractions: blackout blinds will block out light pollution from the street and wax earplugs can remove most outside noise.

Find ways to destress

  • Declutter your space: tidy home — tidy mind. Sounds silly, but this small act can make us feel more in control — and less stressed.
  • Be mindful of your surroundings: use mindfulness techniques to focus on the present. This can relieve stress, helping us to feel grateful instead.
  • Talk to someone: whether it’s a friend, family member or a professional, don’t carry the burden alone. Even if you don’t feel able to talk, reconnecting with someone can make a big difference.

Exercise regularly

  • Sitting: chest, neck and ankle stretches, upper body twists, hip marches and arm raises
  • Flexibility: neck rotations and stretches, sideways bends and calf stretches
  • Strength: sit to stand, mini squats, calf raises, sideways leg lifts, leg extensions, wall press ups and bicep curls
  • Balance: sideways walking, a simple grapevine, heel to toe walk, one leg stand and step up

Take up a new challenge

Look after a pet



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Andy Baker

Andy Baker


Friendly neighbourhood copy chameleon. Whatever the tone, I’ve got you.