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

--

--

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Andy Baker

Andy Baker

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