Physical activity and quality sleep play a very important role in keeping us healthy. Walking for 30 minutes, five days a week, can help to reduce stress levels, as well as decrease the risk of heart disease, cancer and diabetes.

Daily physical activity has also been proven to be effective as a mild anti-depressant.  Being active could involve walking, swimming, cycling, playing football, gardening, taking the dog out, going to the gym …  It’s your choice.

However, a good night’s sleep is also essential to our health, and here are some suggestions that may help you to get this …

• Go to bed at a regular time.
• Have a bed time routine and wind down before you head to bed.
• Exercise regularly, but not too late in the evening.
• Make sure your bed and bedroom are comfortable (for example, no noise, the right temperature and light), and that there are no TVs, computers or game consoles in it.
• Try not to nap or sleep too much during the day.
• Don’t eat or drink caffeine close to bed time.
• Don’t smoke close to bed time.