The bedtime habit: how what you do before bed shapes how well you sleep
What you do in the hour or two before bed has a surprisingly big effect on how quickly you fall asleep and how well you stay asleep. Good bedtime habits — consistent timing, winding down gradually, dimming the lights, stepping away from screens — help your body and brain shift smoothly into sleep mode. Habits that work against you — late caffeine, alcohol, heavy meals, and staying mentally switched on until the moment your head hits the pillow — can make sleep harder to find, and harder to keep. The good news: small, consistent changes can make a genuine difference.
Sleep well 1 - How much sleep do we really need?
Most healthy adults need between 7 and 9 hours of sleep a night. That is not a suggestion or a lifestyle preference — it is what the evidence consistently shows, backed by sleep researchers and medical bodies around the world. Yet a significant number of people are regularly getting less, and most of them think they’re coping fine. This post looks at what sleep actually does for you, what happens when you cut it short, how to find your own personal sweet spot, and a few simple changes that make better sleep more likely — without requiring you to become a different person.
Your People - Pillar 5 of The New 5-a-day
Your People is Pillar 5 of the New 5-a-day because we all need someone or a group of people to connect with, to share with, to feel a bond with. Whether that is family, colleagues, old friends, or new, and whether you are confident or shy, extroverted or introverted, we will be looking at ways to engage with Your People to help you connect.
Me Time - Pillar 4 of the New 5-a-day
Me-Time is Pillar 4 of the New 5-a-day. More and more people are experiencing stress, anxiety, and other mental health conditions in today’s busy world. Finding some time for yourself is key to helping manage those moments when life gets too much. Whether it is a few seconds to focus on your breath, a walk in the park, or a weekend away, spend some time on yourself and you will feel the rewards.
Be active - Pillar 3 of the New 5-a-day
Be Active is Pillar 3 of the New 5-a-day. Being active and getting some activity are key to living our best lives and having the best possible life-span and health-span. We are not trying to make marathon runners out of everyone - we just want to help you be 1% better today than you were yesterday, and 1% better tomorrow than you are today.
Eat Well - Pillar 2 of the New 5-a-day
Eat Well is Pillar 2 of the New 5-a-day. Eating the best we can is so important to being healthy and active, but the sheer volume of conflicting advice can be daunting. We will share practical, actionable insights to help you eat well every day.
Sleep Well - Pillar 1 of the New 5-a-day
Sleep Well is Pillar 1 of the New 5-a-day because we believe good sleep is the foundation for feeling good and living our best lives.