Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

So, how can you reduce your swirling thoughts and anxieties to get a better night’s sleep?

Research suggests that taking just 5 minutes before bed to write down a ‘to-do list’ for the next day may help you get to sleep more quickly. This is because putting your thoughts and concerns on paper can help clear your mind and allow you to relax and unwind.

Why not try keeping a notebook and pen on your bedside table? This will make it easy for you to get into the habit of jotting things down whenever you’re struggling to switch off.

Woman writing in a notebook

If you’re trying to get fitter this year, then push-ups may well be a part of your new workout routine. Push-ups can be a challenging exercise – especially if you’re not doing them right. There are a few things to look out for to ensure you’ve got the correct form.

__Follow these steps for a perfect push-up:
__

1. Start the movement with your chest and stomach on the floor. Your hands should be shoulder-width apart and slightly to the sides of your chest, your arms bent out at 45-degree angles and your legs straight out behind you.

2. Squeeze your shoulders, bottom and abdominals and breathe out as you push through your hands to lift your body off the ground in a straight line. 

3. Pause for a moment in this straight ‘plank’ position, keeping your ‘core’ tummy muscles tight. Don’t let your back sag or arch.

4. Breathe in as you bend your elbows and slowly lower back down until your chest is a few centimetres from the floor.

5. Repeat. 

If you’re new to working out or you’re finding push-ups difficult, try raising your hands and upper body on a bench or step. This takes some of the pressure off your core.


Woman doing a push up on a bench

If you’re trying to get fitter this year, then push-ups may well be a part of your new workout routine. Master your next round of push-ups with this how-to guide.

It’s even better! Regular exercise can lower your risk of early death by up to 30%.

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Master a push-up with this how-to guide

Did you know, an adult body is made up of about 60% water? It plays a vital part in keeping your body working as it should, so you can stay fit and well.

This means it’s important to drink plenty of fluids throughout the day to avoid dehydration – which happens when your water level drops below normal. In the UK, the Food Standards Agency (FSA) recommends drinking about 1.2 litres of fluid every day, or 6 to 8 glasses.

This fluid intake should mainly be water, as it contains no calories or sugar, but you can also get extra water from certain foods, as well as other drinks.

Try adding healthy foods and drinks that have a high water content to your diet, such as:

- semi-skimmed milk
- diluted squashes and fruit juice 
- yogurt
- tomatoes
- cucumber 
- lettuce
- courgette
- celery
- peaches
- oranges
- watermelon 
- strawberries


Punnet of peaches at a market

Did you know, an adult body is made up of about 60% water? It plays a vital part in keeping your body working as it should, so you can stay fit and well. Top up with these water-rich foods and drinks.

When they’re born, babies are made up of about 78% water. By the age of 1, this drops to about 65%.


It's true!

Top up with these water-rich foods and drinks

You’ve probably heard that a good bedtime routine (lights down, TV and social media off, warm bath) can help you get a good night’s sleep – but it’s only part of the story. Your sleep strategy should actually start when you get up in the morning. 

One of the easiest and most effective changes you can make is to stop staying in bed for longer at weekends than you do during the week. Losing your lie-in may sound a bit harsh, but it’s worth it to help you sleep well every night. 

Why is this? Our bodies prefer to follow a regular pattern when it comes to sleep. So lying in because you don’t have to go to work can make it more difficult to sleep the following night, as it upsets your body’s natural rhythm.

Woman drawing the curtains and looking outside

You’ve probably heard that a good bedtime routine can help you get a good night’s sleep – but it’s only part of the story. Your sleep strategy should actually start when you get up in the morning. 

Actually, it’s a good idea to avoid caffeine for 6 hours before bed. So if you’re aiming to be asleep by 11pm, skip the coffee and tea from 5pm onwards.


Arianna Huffington

Try this morning habit for a good night’s sleep

So, you’re running 3 times a week – that’s enough, right? Actually, there’s another type of exercise you should be doing at least twice a week to look after your muscles and bones: strength exercises.

This secret ingredient in your exercise routine is all about working against resistance, to make your muscles work harder than usual. 

Good muscle-strengthening activities to try include:

- climbing stairs
- dancing energetically
- gardening – digging and shovelling rather than pruning
- hill walking
- cycling
- lifting weights
- push-ups, sit-ups and squats
- working with resistance bands
- yoga or Pilates

Dad exercising with his kids

So, you’re running 3 times a week – that’s enough, right? Actually, there’s another type of exercise you should be doing at least twice a week to look after your muscles and bones: strength exercises.

The number of push-ups you should be able to do depends on your gender and age, as well as your general fitness. 

Fit women should be able to do:
- 20 at 25 years old
- 19 at 35 years old
- 14 at 45 years old
- 10 at 55 years old or older

Fit men should be able to do:
- 28 at 25 years old
- 21 at 35 years old
- 16 at 45 years old
- 12 at 55 years old or older

Anonymous

Add the final piece to your fitness jigsaw

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

For example, the goals “I want to lose weight” and “I want to get fit” are a bit vague. But adding details can help to focus your mind – such as “I want to lose 3kg by 1 March” and “I want to run a 10K this year”. This is part of what’s known as the ‘SMART’ goal-setting approach. 

Your SMART goal should be:

S – specific
M – measurable
A – achievable
R – realistic
T – time-sensitive

This way, you’re more likely to reach your goal. And even if you start with something small, it will give you the confidence to try something more challenging next time.


Woman writing notes at a desk

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

Telling someone else your goals and asking them to give you feedback and support can give you more motivation to succeed and an extra sense of achievement.


Dr Phil, American TV host and author

The trick to setting a health goal and making it happen

Gentle stretching can release tension, help you get moving and make you feel more awake. Who doesn’t need that at the start of the day? And the best news is, you can do it before you even get out of bed.

This easy, in-bed stretch will help to open up your lower back – and it feels really good.

First, bend your knees. Then slowly roll them to one side, keeping them together and making sure your shoulders stay touching the bed. Keep your ankles together, too, so your top foot follows your bottom one. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back, then repeat on the other side.

You should now feel more alert, loosened in your lower back, and ready to take on the day.

Man stretching on the edge of the bed

Gentle stretching can release tension, help you get moving and make you feel more awake. This easy, in-bed stretch will help to open up your lower back – and it feels really good.

A slightly unstable surface can actually help you build core strength, as you have to use your stabilising muscles – much like if you work out on a foam mat or exercise ball.

Mahatma Gandhi

Try this stretch to set you up for the day

Omega-3 fats are essential for many of your body’s functions. They’re one of the two main types of what’s known as ‘polyunsaturated fat’ – the other is omega-6, found in vegetable and seed oils, and some nuts.

Polyunsaturated fats can help protect your heart by lowering the levels of LDL cholesterol in your blood. That’s the ‘bad’ cholesterol that can increase your risk of heart disease and stroke.

The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week. 

Oily fish include:

- mackerel
- sardines
- salmon
- trout
- herring (kippers)
- pilchards

If you don’t eat fish or you’re vegetarian or vegan, other good sources of omega-3 include walnuts, chia seeds, flaxseeds and flaxseed oil, Brussels sprouts and hemp.


Smoked salmon on bread

Omega-3 fats are essential for many of your body’s functions. The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week.

It's a good source of vitamin D, protein, some B vitamins and selenium.

True

Ayurvedic proverb

Love this good fat that helps keep your heart healthy

Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

Things such as an uncomfortable bed, being too hot or cold, or too much light or noise in the bedroom can all make it harder to sleep.