Is a good night’s sleep of 7-8 hours something you dream about? Do you stay up till all hours of the night, then find yourself finally drifting off at 3am, only for the alarm to go off like Bow Bells at 6am? Well rest easy, here’s my guide to getting a good night’s sleep without the use of medication. In this blog you will learn what sleep your body needs, the symptoms of sleep deprivation, some science behind it and a guide to creating the perfect night’s sleep.
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As we all know a good night’s sleep is a great investment in ourselves and those around us, and should be made a top priority. The quality of our sleep can have a direct impact on our physical and mental wellbeing and productivity. The stresses and demands on our modern day life, it’s no surprise that our sleep is suffering. We eat later and find little time for exercise. Our living environments have changed and are far less conducive to a good night’s sleep than we would like. We now spend up to 90% of our time indoors, during the autumn and winter months, under false lighting, which again is not favourable for peaceful slumber at night.​

​As we get older our sleep pattern changes. A baby spends 16-20 hours asleep throughout the 24 hours. As we get older the need for sleep declines. Children need between 11-12 hours. Teens will need around 9 hours of sleep a night and adults around 7-8 hours. The elderly probably need the same amount of sleep as any other adult but may be broken down in more than one block of sleep. Elderly people’s sleep patterns can become more disturbed due to certain medical issues, such as arthritis, thyroids, diabetes, heart problems, and respiratory disorders such as sleep apnoea.
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Sleep deprivation or sleep disorders can play havoc with our mental wellbeing, physical and mental performance, mood, behaviours, diet, cognitive skills, as well as a whole host of chronic health problems. Shift workers often suffer with ‘Shift work sleep disorder’. This is a condition that happens to shift workers and occurs when we receive too little sleep at the wrong time of day. This interferes with our 24hour body clock (circadian rhythm). A detailed study (2012) into Night Shift workers sleep disorder by the Brigham and Women’s Hospital and Harvard Medical School, discovered that there are indications that ‘the decrease in insulin production during the disrupted sleep led to inadequate blood sugar control, which could account for the increased risk of diabetes’.

Symptoms when sleep deprived
When you’re not receiving a regular 7-8 hours and are sleep deprived you can often feel;
o   unrefreshed after sleep
o   continually drowsy during the day
o   lethargic, sluggish and demotivated
o   unable to concentrate
o   irritable and bad tempered
o   heightened stress and anxiety
o   Depressed, and feelings of low self-esteem and confidence
o   difficulty with personal and family relationships

Thankfully for most of us this is only a short term problem and soon passes, usually after we’ve been under short term stress (transient insomnia). For those of you that do suffer more long term, over a month with at least three nights a week of disturbed sleep (Chronic Insomnia), it’s definitely no picnic in the park. If this sounds like you and you’ve tried all the self-help advice then you should really seek professional medical advice.

The Science of sleep
One of the hormones responsible for our bodies daily cycle and sleep is Melatonin. It’s very light sensitive.  So when light levels reduce (night time) the melatonin gets released into our bloodstream from the pineal gland in our brains and sends us off to sleep.  

In a normal night’s sleep there are 4 stages in the sleep cycle: Non-REM stage 1, 2, 3, and stage 4 the REM (rapid eye movement) sleep. These stages progress in a cycle. It is thought that a complete sleep cycle takes an average of between 90 to 110 minutes, with each stage lasting between 5 to 15 minutes. The deep REM sleep usually occurs 90 minutes after falling asleep and is when the sleep works on learning and memory. The first sleep cycles each night have relatively short REM sleeps and long periods of deep sleep but later in the night, REM periods lengthen and deep sleep time decreases. Stimulants such as caffeine and alcohol reduce your REM sleep.

Test for sleep deprivation
If you’re not sure and want to check if you’re sleep deprived in any way, then there’s a very simple test you can do. It’s called ‘The sleep onset latency test’. I first learned about this through the BBC, when scientist, journalist and TV broadcaster Doctor Michael Mosley, discussed sleep on ‘Trust me I’m a Doctor’ series, and here’s what he says you need to do;

1.       Lie down in sleeping position in a quiet, darkened room in the early afternoon, and hold a spoon over the edge of your bed.

2.       Put a metal tray on the floor underneath the hovering spoon, check the time and close your eyes. When you fall asleep, the spoon will drop from your fingers and hit the tray to wake you up.  Then, check the time to see how long it takes you to fall asleep. If you fall asleep within five minutes of closing your eyes, you’re severely sleep deprived. If it takes you ten minutes, this is ‘of concern’. Anything more than 15 minutes, he says, is fine.

So if you have done the test and find that you are probably sleep deprived then here’s my guide to getting a good night’s sleep. Note: Many of the step trackers have an option to measure your sleep patterns and heart rates during the night. This can give you a more detailed view of the quality of your sleep.

The perfect sleep environment
Surprisingly the environment is not always the first consideration for many that suffer long term sleep deprivation or disruptive sleep patterns, and yet this is a key factor in getting a good night’s sleep. When we consider our sleep environment, how it looks visually is not the only consideration we should have. We should also think about room temperature, colour, distractions, noise, lighting and smells.  

De-clutter your bedroom – make it an environment that oozes relaxation and restfulness, and more of a sanctuary than a storage area. See my tips on de-cluttering and finding your authentic wardrobe, also de-cluttering and finding your authentic bookshelf if you have a bookshelf installed in your bedroom.  

Paint in calm and restfulness – A restful, calming colour scheme such as neutral and pastel shades work well. The National Sleep Foundation recommend light blue as the optimal colour scheme, as the photoreceptors in the retina (ganglion cells) are most sensitive to blue. The receptors relay information to the part of the brain responsible for the circadian rhythm (body clock). The National Sleep Foundation say the brain recognises blue as a calming and relaxing colour, this reduces your blood pressure and heart rate, which is essential for a good night’s sleep.

Set the temperature to just right – The UK’s Sleep Council recommend that the room temperature for a perfect night’s sleep should be between 16-17°C, that’s 61-62°F. If you’re not sure of the temperature use a thermostat in your room. If too cool eliminate any drafts and bring the temperature up. If it’s too hot cool your bedroom down by using a fan, preferably noise and turbulence reduced fans to minimise drafts. Alternatively, open a window and ventilate the room as much as possible. For really hot evenings sleep above the covers or just a very light cotton sheet over you.

Invest in a really good mattress – If you’re serious about getting a good night’s sleep then this is a must. Now there are gazillions of different mattresses, so do your research and find the best one for your particular needs. A good mattress is a little pricey, around £300-£400 ($400-$500 US dollars) and upwards, but in my experience you can’t put a price on a good mattress. I encourage you if you can to try before you buy and put the same thought into your pillows and bedding at the same time.

Lights out! – Ideally switch the lights off. Keep them very low prior to preparing for sleep. Remember Melatonin is light sensitive, so the more light you have in your room, the less likely you are able to fall sleep. If you can afford it, invest in good quality curtains that don’t let any light pass through them or purchase a good eye mask.  Nick Littlehales, a sleep expert for top athletes, including the British Cycling Team, says complete darkness is a fundamental factor for sleeping well.
Reduce the noise – As you sleep your brain continues to register noise, causing you to wake. If it’s noisy outside or you’re a light sleeper try using earplugs, fairly malleable ones, so that as you turn in bed while sleeping they don’t dig in and wake you.

Turn off those distractive gadgets! – Gadgets are a huge distraction to our sleep cycle. So wherever possible ban bedroom phones, tablets, computers and anything else that’s likely to go ping in the night! The only exception to this rule is gadgets that’s primary function is to aid sleep. The same goes for the TV. Ideally remove the TV from the bedroom. There’s mounting evidence that suggests that even when your TV is in standby mode, that this interferes with our circadian rhythm. So turn off the TV an hour before you sleep, and if it’s in the bedroom cover-up the standby light before sleeping.

Aroma – While planning the perfect sleep environment don’t forget to enhance the sleep experience through the aroma of your room. Research has evidenced that the scent of lavender reduces the heart rate and blood pressure. If lavender’s not for you, other scents that reduce stress and anxiety include; geranium, chamomile, bergamot, lemongrass, jasmine, orange or neroli, ylang ylang and marjoram. Try to rotate scents every two weeks.

Sleep routines
There are many conflicting views on whether to adopt a routine as part of your sleep preparation or not. Some people swear by having a warm bath, milky drink and then read a book for 30 minutes. Others that have trouble sleeping say that having a ritual around sleep preparation can actually fuel anxiety. So I would try both and see what works well for you!

Your sleep mindset / state of mind

Anxiety and stress
Avoid going to bed while you feel anxious, stressed or angry, our mood and sleep are connected according to findings by the Harvard Medical School’s (2008). They say research indicates that stress and anxiety increase the body to be aroused, awake, and alert.
So a good tip is to write a journal to detail all your worries, concerns, and things to deal with should you find yourself thinking about work or home or just things on your mind. Then deal with them in the day. Make bathtime an event not a chore, using essential oils and low lighting with calm relaxing music in the background. Mindfulness and mediation are another great way to reduce feelings of anxiety and stress.

A tension, anxiety and stress reducing exercise
To minimise feelings of hightened stress try really tensing your arms, fingers and toes as tight as you can and hold it for between 5-10 seconds, then quickly release. Do this about 5 or 6 times, which should reduce any immediate tension you are feeling. To reduce stress, anxiety and anger I encourage you to also try Earthing. This is the simple act of walking barefoot on the earth.

Mindfulness
This is a new alternative thinking. Living in the present, focusing objectively and non-judgementally on your breathing and acknowledging the slow rise of your chest and the exhale sensation of air passing through your nose. This allows you to relax the mind, reduce stress and bring you back to a calm state of tranquillity. You might want to look into subscribing to the many apps on mindfulness that are available. Always check the ratings, details and reviews before installing.

Meditation
Prior to sleep relaxes and calms any anxiety you might be feeling from the day. There are many online guided sleep meditations, just find one that suits you. Make sure you don’t get disturbed. Draw your curtains or blinds. Sit still and comfortable in a relaxed position for about 30 minutes, listening to soothing music before you intend to sleep. Again there are many apps available. Always check the ratings, details and reviews before installing.

​Foods that aid sleep
Eating before bedtime – Serotonin is a chemical neurotransmitter that induces feelings of calm and relaxation, making you feel drowsy before going to bed. Foods that are high in Serotonin include; any dairy product (cheese, yoghurt, milk), proteins salmon, nuts and tofu, also some carbohydrates such as cereals. Fruits such as Kiwi, pineapple, banana, plums, red grapes and tomatoes are a good source of serotonin, as well as dark chocolate.
Full stomach or empty before bed?
The old wives tale of never going to bed on an empty stomach, is good advice. The same can be said for never going to bed on a full stomach. Leave about two hours before going to bed after an evening meal. If our stomachs are too empty studies show our brains stay alert, which will reduce the ability to sleep. If they are too full, this can lead to uncomfortable heartburn and bloating. The Serotonin rich foods detailed above should be only consumed late at night if you’re hungry before going to bed, as the effects lessen when competing with other acids in the bloodstream from earlier meals.

 Liquids before bedtime– Experts say that if you want to avoid waking up to visit the bathroom, water shouldn’t be consumed any later than 90 minutes before bedtime. Milky drinks are a good idea as the milk has enzymes that produce Serotonin and Melatonin. Caffeine is a stimulant which excites the central nervous system, this raises your blood pressure, wakes up the nerves and triggers the brain to be highly active. So avoid tea, coffee, fizzy drinks and energy drinks at least 8 hours before going to sleep. Try peppermint or chamomile tea instead, but not alcohol. Studies show that Alcohol and sleep are bad bed partners, as it reduces Rapid Eye Movement (REM).

So you have now learnt a little more about your sleep, found out if you’re sleep deprived, how to prepare for a good night’s sleep and what to eat and when, so all there is left to wish you a goodnight’s sleep.
Sweet dreams!
Julia

I said in my last blog that I would give you the recipe for apricot jam, but on reflection and given the abundance of plums this time of year, I thought I would change the recipe. At this time of year in London plums are prolific, and are starting to ripen the further north of Britain you go. I know that there is nothing to offer by way of health benefits, but as my gran also said, “a little of what you fancy never did harm”. This sticky sweet treat is naturally rich in pectin, which makes the setting time quicker than those fruits lower in pectin. Pectin is the setting agent you need to make the jam firm. So it’s a great jam for any of you jam making novices out there. If you have them available I highly recommend you use Victoria plums, as the taste is a cut above other plums. If not, just make sure whatever plum you use for this recipe the skin and flesh is soft before you add the sugar to the jam making process.

You will need;
Large stainless steel pan (preserving pan)
Long wooden spoon
Serrated knife
Protective glasses (sometimes spits at point of boiling – safety first!)
An apron
Chopping board
Large measuring jug (can supplement with any pouring vessel – must be clean)
7 (350g jars) cleaned and sterilised jars and lids (warm in the oven for about 10 minutes before filling with the jam)

Ingredients:
1.5kg (3½ lb) plums
1.25kg (2¾ lb) granulated sugar (substitute with Xylitol – seek advice from GP for diabetes. Halve quantity to sugar)
300ml of water

Method:
Halve and stone the plums with the serrated knife on the chopping board. Then quarter each half of plum. Put the plums and water into the preserving pan. Add to a gentle heat until the fruit softens. Then bring to a simmer, this takes 15-20 minutes, make sure the fruit is quite soft.  Add the sugar to the fruit and water and stir with the wooden spoon until the sugar is dissolved. Then turn up the heat and bring to the boil until the setting point is reached.
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You’ll know when setting point is reached by dipping a clean spoon into the pan of jam, lift it out and turn the spoon over a couple of times, then let the jam drip down from it. If the jam drops run together then setting point has been reached.

Remove from the heat. Then carefully pour into the large pouring jug. Only fill the pouring jug halfway, as it tends to drip down the side of the jug if you fill up to the top, and can make a bit of a mess when pouring into the warmed jars.

Screw on the lids firmly once the jars are filled. Best to do this with a tea towel as the jars can get quite warm once the jams been poured into them.

As the jam cools in the jars you may hear the lids popping, this is perfectly fine. Once cooled label the jams so you don’t forget what jam you’ve made. The jam will keep for around 8 months, although I’ve kept mine for longer and it still tasted great.

Happing jamming!

Julia

Today I want to give you this great recipe for basil pesto. It involves no cooking, it’s quick and easy to make, stores beautifully in the freezer and is a great source of Vitamin K.

Pesto originated from Genoa in Northern Italy around the 16th century, and traditionally consists of garlic, basil and pine nuts blended with Parmesan cheese and olive oil.

For this recipe ideally your basil will be home grown, as you can easily grow it in pots on a balcony or window sills if you don’t have a garden. It’s not fond of breezy environments and needs to be grown in a sunny place. Growing your own basil allows you the freedom to grow and pick as much as you like, when you like. In the UK you would generally germinate basil at the beginning of April and then harvest around early July through to the end of August.

If you live in a warmer climate than the UK, it can be grown most of the year round. It’s a great source of vitamin K but has many other vitamins and healthy minerals contained in it. Vitamin K is good for blood clotting, which aids the process of wound healing. It’s also suggested that Vitamin K may aid prevention of other diseases such as; heart disease, osteoporosis, diabetes, various types of cancer, and possibly even Alzheimer’s. Vitamin K is best consumed with fat as it aids absorption, so olive oil or rapeseed oil is a great accompaniment.

Disclaimer: Always consult with your GP before making any changes to your diet. Not to be eaten if you have a nut allergy.

In this recipe I’ve given you some ideas to supplement some of the ingredients to make it more cost effective. You can also make pesto from parsley, spinach and sundried tomatoes, so it’s extremely versatile. I promise you after tasting this recipe, you’ll never want to buy shop bought pesto ever again.

Basil Pesto recipe

2 cups (680g or 24 oz) fresh basil leaves (can supplement half the basil leaves with baby spinach)
1/2 cup (100g or 3.5 oz) freshly grated Romano or Parmesan-Reggiano cheese
3/4 cup (7fl oz) extra virgin olive oil or rapeseed oil.
1 ½ tablespoons of lemon juice (this stops the pesto from going brown)
Splash of water to help loosen the pesto
1/2 cup (170 g or 4 oz) pine nuts (can supplement pine nuts with cashew or walnuts or half sunflower seeds half pine nuts)
4-5 garlic cloves (depends on how much you like garlic)
Salt to taste
Chilli’s to taste if preferred (not essential)
 
Method
1/ Pick the leaves from the basil stalks, discarding the stalks for compost.
2/ Wash the basil leaves and remove excess water in a salad spinner or dampen down in kitchen towel or a tea towel.
3/ Place everything except the grated cheese in a food processor and whizz up until it forms a thick rich green paste. If you have a compact mini food blender then add equal amounts of each ingredient until it is all used up.
4/ Spoon the pesto into a bowl and mix in the grated cheese.
 
Divide and store in small airtight containers in the freezer until you need it. It should stay good in the freezer for 3 months. Be warned you may love it so much, it won’t last a week.
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Eat it on toast or with the traditional pasta. I like to stir it in to cooked, Spelt penne pasta, mushrooms and French beans for a quick and healthy meal. Traditionalists will tell you its best served with spaghetti, linguine, fusilli lunghi and vermicelli, as it clings well to the pasta. I find that it works equally well with pasta bows (farfalle) as well.
 
Stay happy and healthy and look out for my recipe for apricot jam.

Please retweet this on Twitter, sharing is caring. I would also love to hear what you thought about this recipe after making it, so please leave a comment. 

Julia
 

Hi there, I thought in this blog I would write a few lines to update those of you that love to hear about my allotment endeavours.

It’s now the end of July, and what a busy month it’s been on the allotment. As you know we had all that wonderful sunshine in West London and around the UK at the beginning of July. Now we’ve ended up with slightly overcast and showery weather at the end of the month.

​Even though all this changeable weather hasn’t been the ideal for many holidaymakers, the same cannot be said for all the plants in the allotment garden. Our fruiting plants have adored all the sunshine and showers. So picking fruit and weeding have been at the top of the allotment jobs list for me and my neighbour during July.

The fruits, veg and herbs we’ve been harvesting this month are plentiful, and include; blackberries, raspberries, rhubarb, apricots, black red and white currants, gooseberries, courgettes, squashes, marrows, salads, beetroot, coriander, cucumbers, French beans, carrots, curly and black kale, tomatoes, spinach, basil and rosemary, to name just a few. All this fruit and veg allowed me to get very creative in the kitchen, so I’ve been cooking, pickling, preserving and fermenting like crazy to capture all that summer goodness.
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See some of my favourite photos from July on the allotment.

In my next blog I’ll give you the recipes to my favourite apricot jam and also the recipe for the best basil pesto EVER!!

​If you like this article on the allotment let me know by posting your comments below. Tell me the things you’d like to hear about and the articles you’ve enjoyed reading about the most.

Till next week – Julia
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Discover your star potential!

In my previous blog I wrote about 10 activities to help you make the most of your summer break and increase your study success and employability prospects. I promised that I would follow it up by writing a blog on activities to do this summer that challenge, relax and enlighten you, so here it is!
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You’ve worked hard all academic year. Study and research for assignments and exams are all behind you, and the summer is finally here. We are kind of like an engine in a car, and in order to make that engine run well we need to ensure that we maintain it well and fill it with the right fuel. So just like a car we need to restore our mind and body from all the hard work it’s been doing. It’s time to give yourself a break and recharge your batteries. Here are my top ten activities to help relax, challenge and hopefully enlighten you.

​1.       Read a book that teaches you something new – It’s always nice to know you’ve put some time aside to relax and read a book over the summer, so why not make it a book that will teach you something new. This can be fiction or factual, it’s really up to you. There are countless book reviews online that give you heaps of suggestions for great reads this summer.

2.       Challenge your fears – Often the things that seem the greatest challenges to us are the most rewarding. We don’t grow when things are easy, we grow when we’re facing challenges, something that takes us out of our comfort zone and into our learning zone. So take this opportunity for some personal growth this summer and set yourself a personal goal. Nothing too big that will take all your free time to complete. It should be a challenge that you are slightly apprehensive to do, but will give you confidence and raise your self-esteem. I recently took my mother on a four hour deep sea fishing trip. She was a little hesitant about doing at first, but she explained it would be such a different experience to anything she had ever done before that she wanted to give it a go. When we returned to the harbour she couldn’t stop talking about how great the experience was. She was so proud of herself, especially as she caught several fish, one an absolute whopper. It lifted her confidence and she admitted it was one of the most rewarding things she’d ever done. So you see it’s never too late to try something new. So why not give it a go, what do you have to lose?

3.       Creative therapy – It has long been acknowledged by academics and health professionals that creative activities boost our emotional health and mental wellbeing. Creative pursuits allow us the time to explore our feelings, process information at our leisure, reduce our anxieties, relax our minds and allows us to express our unique individualism. Self-expression in a creative art form gives us an abundant sense of joy and happiness by creating something that that has value to us, and gives us a sense of achievement.  The most recent study conducted by Genevieve Dingle at the University of Queensland’s School of Psychiatry, published this July by the British Journal of Clinical Psychology reveals that singing in a choir or creative writing enhances emotional regulation. This is irrespective of whether you’re a healthy adult or suffering emotional or mental health issues.

​Emotional regulation is the ability to consciously manage our emotions and behaviour in any given situation. Whatever creative activity you choose, try something that best suits your authentic self, something that makes you feel good about doing or creating something. It doesn’t have to be a great art masterpiece. Perhaps you could join a choir or indulge in some arts and crafts or maybe write poems or a blog. If you just want to create something for your own pleasure and reward don’t feel that you have to share your creation with others, this is for your pleasure and joy, no one else.

4.       Take regular exercise – All of us know how important regular exercise is for our health but a routine walk in the park or an early morning swim can really set you up for the day. The NHS recommends low impact, easy exercises such as yoga, fast walking, cycling, dancing, swimming and indoor exercises as a way of getting fit and improve overall wellness. Low impact exercises are particularly good for you as they put far less stress on your joints and contributes to lowering the risk of heart disease.

5.       Dance and sing – Pump up the volume on your headphones and dance and sing your heart out. My grandma always used to say “Sing and dance like nobody’s watching”. How right she was. The feeling of sheer joy and exhilaration you get from doing this can’t be measured. It can also reduce muscle tension. You need to tuck your ego away for a while and just experience the pure joy of it. It’s like dancing in the rain. If you’re a little more reserved then why not take yourself off somewhere quiet or do this while you’re do the housework. Have you noticed how everyone has other things going on when you mention the word housework! They’ll disappear quicker than a Lamborghini on a race track, leaving you with the home all to yourself.
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6.       Spend some time outdoors –   In the UK and the United States, we are reported to spend between 90-92% of our time indoors. Evolution has not designed us to live this way. So it’s no surprise that stress and anxiety are on the increase. The great outdoors is not called the great outdoors by chance. Being exposed to the outdoors increases our microbial diversity and general health. Being exposed to natural bacteria found outdoors is good for the gut. Studies are now starting to suggest that spending more time outdoors can actually reduce the effects of allergies and Asthma, when not in areas with poor air quality. I encourage you, if you don’t live in the suburbs, to take a day trip out to the country or nearest forest or large open space. If you are bringing the kids along too, then why not create a quiz that will keep them occupied and active, one that reflects the environment they’re in, getting them to see, record or find things on the walk.  You never know it may actually help them get off to sleep on the way home, giving you that precious extra hour or two to enjoy the peace and quiet of the journey home.

7.       Earthing, meditation and mindfulness – Meditation exercises, Mindfulness exercises and Earthing (walking barefoot on the earth) are great ways to spend your time resting and calming your mind and finding a little time just for you. When things get a little hectic, just take 15 minutes at practicing each of these very gentle and relaxing wellbeing activities to bring you back to a much more relaxed and refreshed you.

8.       Indulge yourself in your favourite hobbies and interests –  Whatever your interest or hobbies, why not use the time to pursue your passion, and do the thing you love? Hobbies help you to meet and connect with people, build your self-esteem, relieve stress and enrich your perspective. The more you know, the more you grow!

9.       Relax in the bath – Although not surprising to you, a recent study conducted by Wolverhampton University revealed that a warm bath has several health benefits, including;
o   Lying horizontal in a warm environment helps improve your mood
o   May help to relieve some skin conditions. Not recommended for sufferers of dermatitis. Speak to your doctor for advice if you suffer with skin complaints
o   Helps with muscle pain
o   Warm baths can produce better sleep
o   Reduces cold symptoms
o   Salt water baths calm arthritic pain

If you don’t suffer with skin complaints luxuriate in a long, restful bath with bubbles up to your neck, and let your favourite bath scents permeate the air. Turn the lights down low and play some relaxing music in the background.  Just be careful not to fall asleep! Keep the bath water warm, not hot. Hot baths are not good for you!

10.       Massage combined with hot stone therapy – This usually takes around 1½ hours to do a full massage with hot stones, and prices can vary. It’s important to check recommendations of professionally qualified masseuses, also worth checking reviews if they have them. If you find one that you’re happy with and is recommended and qualified, this can be a truly relaxing and healing experience. It can help with;

o   Muscle tension
o   Provides relief from pain
o   Decreases pain and muscle spasms
o   Reduces chronic stress and tension
o   Increases flexibility in joints, aiding in easier mobility and movement
o   Relieves pain and tension created by strained and contracted muscles
Always consult with your doctor first if you have any medical conditions.

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I hope you manage to make the time to indulge in some of these 10 summer break activities before returning back to study. Remember to invest a little time in yourself, you’ve earned these rewards!
 
I would love to hear your feedback on this blog. Perhaps you have some great ideas for activities over this summer you’d like to share with me. Please like and retweet this article on Twitter @AsterlifeC 

Why not subscribe to my newsletter, then they’ll come right to your email whenever I post a new article.
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If you want to discover your star potential and think I may be able to help you, then please call me 07752565740

This week’s article is for those of you that are currently studying and want to make the best use of the free time that you have available to you before the next semester starts.  Here you’ll find 10 great ways to expand upon your study success and employability prospects.

The time you spend during the holidays can fly by all too quickly, leaving you looking back and thinking “Where did all the time go?” “What did I achieve during the holidays?

During the summer break of course you’ll want relax a little and enjoy some summer sunshine, and probably want to catch up with friends and family, but then what? If you find yourself in this position then that’s great news to hear! Why? That’s because this can be an excellent opportunity to give yourself a head start to enhance that CV, prepare for the new semester or learn something new.​

1.       Deal with the little things first – devise a plan of action to get all those little nagging jobs completed, you know, the ones you keep promising to do.  These need to be completed in the immediate future.  This will avoid later distractions when you want to do something really worthwhile. Stick to 15 simple Time Management strategies.

2.       Holiday networking – if you should be fortunate enough to go on holiday this summer don’t just be a tourist, try to use this time to go and visit areas that are connected in some way to your study. For example, if you are studying Travel and Tourism visit tourist offices, look at how they market attractions. If you’re studying Sports related topics you might want to go to sports grounds or venues, maybe speak to some of the staff. Perhaps you are studying history, then why not visit museums and library archives. Just make sure you contact staff beforehand to let them know you want to visit them, and organise a date and time to visit. Don’t forget to swap contact details, they may come in really handy in the future.

3.       Group networking – Join a community group. Groups usually meet once a week, but you don’t have to go to every meeting.  It’s a great opportunity to network with all kinds of people from various backgrounds and industries, that all have one same common interest as you.

4.       Volunteer work – this is a great way to get some hands on experience. Try to find an organisation or company that are connected in some way to your studies, as this can enhance your employability by getting on the job experience. It can also be a great way of letting potential employers know that you’re proactive, committed and have integrity. You may need to be quite flexible with your time as many groups who take on volunteers need volunteers for just this reason. You could mix it up by possibly choosing to volunteer at music festivals or volunteer abroad this will allow you to holiday and volunteer at the same time.

5.       Research companies you want to work for – If you want to be sure of great career with good personal development prospects, then it’s a good idea to find the time to research companies you think might be suitable for your lifestyle and skillset. I would recommend you firstly determine your desired area of research or industry and then look at companies, organisations and industries that operate in that area. Find out what makes the company unique over its competitors. What areas it’s investing in. Look at its financial health (stocks and shares if they have them). Find out the culture of the company (Glassdoor UK), how it invests in its staff, what perks it offers them, look at its competitors and make comparisons.

​6.       Access your new reading syllabus – If you are returning back to study in the autumn I would encourage you to get ahead and start planning now! Obtain your new semesters reading list as soon as it becomes available. You can usually get this from your online VLE, your faculty office or from your lecturers. Once you have it, if you prefer printed books visit your academic library and loan out your reading material for the forthcoming semester. The library will also have electronic books of most key text reading, these will nearly always be available to you. This way you’ll have all your reading material organised before everyone else, leaving you feeling less stressed and anxious when you return. The newest editions of an academic title are usually procured by the library around early August.

7.       Prepare a study plan – Think about your previous academic year (if you’ve had one) and consider how successful it was. Do you need to make some changes or make some better decisions about your study plan? If you’ve not studied for a while here’s some tips to help you create a study plan;

o   Buy a daily/weekly planner or use an online calendar or smartphone and put all your dates for assignment submissions on it. This is a priority!
o   Add Study blocks to your planner – you will need to put aside 20 hours a week, at least, for study if you want to pull in great grades on your course, so build them in each week as study blocks and stick to them!
o   Visit your academic library – if you need to improve some of your academic skills. Librarians are usually very happy to help during the summer as they have a little more flexibility with their time. Book an appointment to see your Faculty Liaison Librarian. SCONUL reports students that regularly visit their academic library are far more likely to experience greater academic outcomes.
o   Build in time for non-academic summer activities - Avoid over-exaggerating what you can do. Only build in what you definitely can achieve, not what you’d like to achieve. This will allow for greater flexibility, and helps to avoid the anxiety of not completing what you set out to do. Be assertive - say no to others requests when your schedule is getting full. Delegate wherever possible, but be clear about your expectations of the tasks you delegate to people.

8.       Learn a new skill – This can be really helpful if you focus your new skill towards your career or studies. It can enhance your CV and help you to aim even higher with your grades. Videos are a great way to learn a new skill. Youtube or Vimeo are good places to start for free videos, but you may have to sort through a lot of unhelpful ones before finding something relevant.  Ideally your library will subscribe to Lynda.com a video based online learning platform, delivered by professionals in their fields, that teaches skills around business, software, technology and creative skills. If they don’t you can subscribe to it as an individual. Or you could combine something that brings you fun and joy with learning a new skill like cooking, gardening, kayaking, climbing, writing etc.

9.       Update your CV – It’s really important to keep your CV updated on a regular basis. Even when you’re studying. It’s all too easy to forget those courses, conferences and seminars that you’ve attended throughout the year. You never know when that door of opportunity will open. Your student careers office or employability team can really help you out with this, so give them a visit during the summer. Don’t forget to update your LinkedIn account as well if you have one, employers sometimes check your social media pages when reviewing candidates.

10.       Create a journal about your summer break – This is a really great way of reflecting on all that you’ve achieved over a period of time. When we’re busy we often forget all that we’ve accomplished. Take just a few minutes out at the end of each day and jot down all that you’ve done, possibly adding a few reflections of your thoughts and feelings too.

I hope you find my 10 suggestions for summer activities useful. They should give you a great start in preparation for the new academic year and enhancing your career prospects.

Look out for my next blog where I’ll be offering suggestions for the summer break that will help to challenge, enlighten and relax you.

I would love to hear your feedback on this blog. Perhaps you have some great study tips that you’d like to share with me. Please like and retweet this article on Twitter @AsterlifeC 
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If you want to discover your star potential and think I may be able to help you, then please call me 07752565740

In an earlier blog I mentioned earthing, as a possible health benefit to reducing anxiety and stress. This blog is intended for those of you that are interested in learning more about exactly what earthing is, the science behind earthing, the potential health benefits and how you can introduce a 15 minutes earthing routine into your daily life.

Have you ever thought about why you feel so much better, calmer, relaxed and generally good about yourself when you walk around barefoot either on the earth, grass, sand and even concrete?
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Evidence is starting to emerge that this is not simply down to the fact that you’re in a more relaxed environment. It could be much more scientific than we think, and earthing could actually offer many other health benefits that you may not be aware of.

What is earthing?

In its most simplistic practice it is walking barefoot on the earth. According to the experts in this field Ober, Chevalier and Zucker, the earth is a kind of gigantic battery that gives out very slight electrical charges. Everything electrical including ourselves is connected to these charges (electrons). Our bodies operate electrically, which enables our brains, heart, immune system, muscles and nervous system to function properly. When we are barefoot it allows the earth to transfer its restorative energy (electrons) to our bodies, improving our bodily functions and eliminating free radical damage.  Manmade rubber soles, asphalt, wood, rugs and plastics block these subtle electrons from penetrating our bodies, which according to experts reduces the body’s ability to absorb the earths electrons, in turn reducing our bodies ability to function to its optimum.
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For most of our evolutionary history, humans have had constant contact with the earth. In our modern lifestyle in the western world our contact with the earth has become increasingly diminished, with many of us actually spend little or no time of our day actually barefoot on the earth or in contact with the land in any shape or form.

With further research in this area it is becoming apparent that much greater health benefits may be drawn from this free, simple act of barefoot walking. Oschman, Chevalier and Brown’s recent research revealed that earthing brought about significant improvements in;
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• Inflammation
• The immune response
• Wound healing
• Prevention and treatment of chronic inflammatory and autoimmune diseases

Other reported benefits include;

• Enhanced biological rhythms
• Improved blood flow and blood pressure
• Improve menstrual and female hormone symptoms
• Stronger feet and ankles
• Supports adrenal health
• Relieves muscle tension and headaches

How do I reconnect with my earthing roots?

Ideally walking barefoot for a few minutes of your day in simple terms! However, this is not always possible. In the UK and the United States, we are reported to spend between 90-92% of our time indoors and a lot of the time it isn’t practical or safe to take your shoes off on the school run or on the way to work and we don’t all have back gardens so I have included other possibilities below.
Spend 15-30 minutes a day on the following activities;

• Walking barefoot on the earth, grass, sand or concrete (the ideal)
• Lay on the ground or rest your hands on the earth
• Touching an unpainted piece of metal - if you feel a slight jolt that’s the sensation of excess positive charge leaving your body, if no shock then you are already balanced.
• Earthing mats – NB: you can just as easily hold a doorknob or piece of metal, it will do the same job for far less cash.

So now you have an idea of what earthing is, some of the science behind it, what the health benefits are and how you can earth yourselves whether you are indoors or out.
Happy earthing!

Time, wouldn’t it be nice if we could purchase more of it! Unfortunately for many, having spare time just seems like a distant daydream. How many times do you hear yourself saying “Where did all the time go?” If this sounds like you and you really can’t account for where the hours go to in your day, then help is at hand. Read this article and find 15 strategies for study, work and home, which will help you to claim back some of those valuable hours, and free you up to enjoy more pleasurable pursuits or achieving more throughout your day.
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Have you ever noticed that some people seem to achieve so much more than you and yet they have the same 24 hours in the day? Have you ever asked yourself how they manage this? Well it’s all down to good time-management. The good news is that there are many life benefits to using time management techniques, and by employing a few simple time management strategies, you can streamline your day and function more effectively.

Like most things associated with achievement it’s all about consciously planning and organising days and weeks ahead. Not simply saying what you’ll do, but actively scheduling the time you spend on particular activities, the time you will start, the time you’ll end and deciding what you need to achieve in that time. Then sticking to it!

Many of your hours are lost on general distractions. Television, video games, phones, social media, emails and even other people can be sources of our biggest distractions. A wasted minute here and an hour there really can burn into our day.

Here are 15 time management strategies for study, work and home and everyday life that will ensure you claim back those lost precious minutes and hours.

Everyday life

1. Remove distractions - mute your mobile tech, turn off the TV, and mark your status calendar as busy! Start planning! Be realistic about what you can achieve and the time tasks will take. Tell your family, friends or colleagues you can't be disturbed for a set period of time and be strict if you get disturbed and tell them to come back later (unless it's an emergency!)

2. Don’t overstretch yourself – Underestimating the length of time a task can take is the greatest drainer of time. It’s far better to overestimate the time it takes to do something. This will allow for greater flexibility and factors in the chaotic and the unexpected moments in life.

3. Prioritise the most important tasks – Identify and complete the most important tasks first. Be aware that time can run away very quickly when you’re in a state of flow. The state of flow occurs when you are utterly immersed in what you are doing. So keep an eye on the time, be aware of the time you have left and avoid getting dragged down by the unimportant details.

4. Learn to say NO! – It’s all very nice to say yes and be kind and put others first, but not to the detriment of yourself and your needs and priorities. By keeping your diary or calendar up to date you can see what spaces you have making it easier for you to justify a no!

5. Get a good night’s sleep - The NHS reported in 2015 that a lack of sleep not only leads to fatigue, and poor mental wellbeing which reduces productivity, but also physical ill health. It is recommended that we get between 7-8 hours’ sleep a night to remain well and productive.

6. Stop multi-tasking – Newsflash! Neuroscience has identified that our ability to do multitasking is a myth. Multitasking actually causes us to make more mistakes and takes away valuable seconds of our time. Don't think you can read and take in important points whilst you are half listening to the TV, you can't!

7. Reward yourself – When you’ve achieved what you set out to do, reward yourself in some small way that brings you joy and sense of achievement. The bigger the achievement the greater the reward you give yourself. Psychologically this allows you to acknowledge that you’ve achieved what you set out to do, motivates you to take on bigger challenges and helps build confidence and self-esteem. The reward may only be to allow yourself to watch an episode of your favourite series after you have finished the task but it works as a motivator to get something done if you can be strict with yourself!

If you’re studying

8. Calendar management – Detail all your commitments throughout the day either on your phone, in a diary or on a wall chart. Somewhere you’ll regularly look at it. This will enable you to have a realistic view of what you can or can’t achieve in the time you have. Consult your calendar before agreeing to any new commitments. Add reminders to each event you place in it. This may seem a bit tedious at first, but the payoff is well worth it.

9. Identify important academic dates – As soon as you have your assignment brief or dates for an exam, create blocks of study on your calendar. Prioritise and schedule your time for revising and exams, sourcing research material, reading, assignment writing and submitting your work. Never leave things to the last minute, especially when submitting your work. It’s not unheard of that computers crash when experiencing heavy volumes of traffic.

10. Find a silent study area – the best place to find this is in your academic library. Most areas are manned by librarians who ensure that the area remains silent at all times. This gives you the opportunity to concentrate on the task in hand without any distractions.

At work

11. Select time for reading emails – There are several opinions as to how many times you should check your emails during the day and still remain productive. However, all agree that this should not be done on a minute by minute basis, as this distracts you from more important tasks and decreases productivity. I would advise that you choose to select once, three or five times a day, whatever you’re most comfortable with.

12. Set deadlines – You will need to be strict with yourself and completely committed to meeting the task in the time you set yourself. Be prepared to say “that’s it for today” when the time is about to expire. Then move to the next task. This way you’ll keep on track and meet all your commitments.

13. Delegate responsibilities – Have the courage to ask for help in your team when you need it. Chances are they’ll appreciate that you trust them enough to carry out the task. Ensure you match the responsibility to the authority. Clearly outline the task, explaining any constraints and boundaries, what they need to achieve, by when and whom they need to inform as part of the communication cycle.

At home

14. Plan and Cook Ahead – If you want to avoid eating unhealthy meals on the go when time is limited, consider cooking in bulk. Meal planning might not feel like a very spontaneous way of eating but a bit of fore planning saves a lot of time in the long run.

Set aside an hour the day before you go shopping to plan your meals for the week or the next few days depending on how often you shop for. By knowing what you are eating will know you know what you are buying when you get there and will save time in the supermarket and also stop those moments when you stop to think 'What's for tea tonight?'  When cooking from scratch think about making twice the quantity so you can freeze half of it leaving you a meal that just needs reheating. This works well with things like bolognaise, curry, chillis, stews and casseroles as well as more fiddly dishes such as lasagne- make two not one at a time!  Just remember to keep your store cupboard stocked up with rice and pasta to go with your frozen dishes! Having a freezer full of food also stops you eating junk or ordering takeaways!

15. Get help! – If you can afford it why not consider hiring someone to do some of the household chores, a cleaner or someone to do the ironing or garden doesn't work out terribly pricey and it frees up some time. Consider getting your partner or children to help out. Small children can be responsible for tidying their toys from a very young age and gets them into good habits for the future! Teenagers are certainly capable of pushing a hoover about or hanging out washing! Don't feel you have to do it all.
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You now have 15 key time management strategies to make the most of your time in your activities at work, home and when studying. So all you need to do now is start embedding them into your everyday life. Good luck!

I would love to hear your feedback on this blog. Perhaps you have some great Time Management tips that you’d like to share with me. Please like and retweet this article on Twitter @AsterlifeC 

If you want to discover your star potential and think I may be able to help you, then please call me 07752565740

Are you a serial procrastinator? Do you ever promise yourself or others that you’ll do something but leave it to the very last minute? Do you put off doing things you know should have done much earlier? “Does the phrase “A stitch in time, saves 9” pass completely over your head?

If this sounds like you, then please read on. This week’s blog will be discussing procrastination and its real meaning. The pros and cons and science behind procrastination, the reasons we do it, along with solutions to resolving it.

Postponement, adjournment, delay, stall or defer are all terms associated with procrastination. The Collins English Dictionary defines procrastination as “To put off or defer (an action) until a later time; delay”. We can delay, postpone and stall on an action because there may be some very good reasons for not taking action at that particular moment in time. CEO of a global company Lolly Daskal’s (2016) writes an article 7 reasons why we need to embrace procrastination. In it she explains that procrastination can bring wisdom, greater insight, can give time to calm situations and rationalise. That it helps to resist peer pressure, nurtures creativity, lends opportunity for clarification.

We could also suppose that this term presumes that we will use this postponement time to action something  in between, whether that be through thought or deed, in order to progress from the current situation.  So procrastination when viewed in these terms would actually be considered wise, beneficial and appropriate, and not something to be avoided.

However, this is not the term I refer to when I write about procrastination. No, the term procrastination I refer to is more derogatory, a none-favourable attribute. This term is best described in the Oxford English Dictionary, and that is “often with the sense of deferring though indecision, when early action would have been preferable," or as "deferring an action, especially without good reason." The American Heritage Dictionary offers the term as “To keep delaying something that must be done, often because it is unpleasant or boring. Other dictionaries mention, laziness, slowness, etc. When procrastination is mirrored in these terms it can become a source of anxiety and distress in your life but also detrimental to your effectiveness and reputation.

The science behind procrastination has identified that this trait is a uniquely human characteristic and something we all do from time to time. According to Timothy A. Pychyl, Ph.D., a psychology professor at Carleton University, in Ottawa, procrastination is a battle between the hugely influential Limbic System, which is where our internal warning system, emotions, instincts and memories are formed, and the pre-frontal cortex. This is the weaker, but more action driven area of the brain, which allows you to make decisions. According to Pychyl, when our brains are not consciously engaged, the Limbic System takes over and gives in to whatever makes us feel good, or something we’d prefer to do in its place.

1/ Too many tasks and too little time – feeling overwhelmed
When too many other things take priority, it can feel overwhelming, but it’s often due to lack of structure, and organisation. We say yes when really we should be saying no sometimes. Be realistic on what you can and can’t do, but in order to do this you need to know what you’re already committed to doing.

The resolution: Get organised!
·         Use calendars – on your phone or pc calendar pre-set alerts and share them with the appropriate people.
·         A daily list of to do’s, with dates and times for focusing on the task. Detail the time you have to spend on it. Prioritise, then stick to it!
·         Avoid over-exaggerating what you can do. Only list what you definitely can achieve, not what you’d like to achieve. This will allow for greater flexibility, and helps to avoid the disappointment of failure to complete tasks. The purpose is to build your confidence.
·         Be assertive - say no to others requests when your schedule is getting full.
 
2/ Unpleasant / boring tasks
Many jobs have unpleasant or boring aspects to them; responding to emails, housework, essay writing etc. The trick is getting it over and done with as soon as possible or distracting yourself while doing the task.
The resolution:
·         Consciously put time by and just do it! One hit! A bit like ripping off a plaster
·         If a task is particularly unpleasant to you then break it down into bitesize segments that are more palatable to you.   
·         If a friend has the time to help, and it’s appropriate, pull them in too. Being around friends can make any task more fun and agreeable.
·         Think about the end result and what you’ve achieved by doing it.
·         Use the time productively, think of other things while you’re doing mundane tasks
·         Housework - turn on your music and have a dance and sing along.
·         Reward yourself in some small way for completing the task.

3/ Stepping out of our comfort zone and fear of failure
Fear is an emotional response to a particular situation. Break it down! Ask yourself what exactly is the fear you’re feeling? Is it rational? Have you any evidence of anything similar going wrong before? If you have, what have you learnt from that situation that could bring more positive outcomes? Our minds like to play tricks on us, and things are rarely as bad as we imagine they’ll be. Remember fear is an illusion when life is not under threat. Fear limits you from discovering your potential.

The resolution:
·         Identify what the actual fear is and then look for ways of combatting it
·         If you’re not sure how to do something, find out who have done this before and ask them for tips and advice. This is also a great way of making new contacts and friends.
·         Watch instructional videos and find techniques that help you.

4/ Thrill seeking
The thrill of completing a task so close to a deadline is a bit of an adrenaline rush for some, and the reward is delivering the goods at the critical time. If you arrive just on time to a train station when you’re with a group, you may not see the point of arriving earlier. However, you may want to consider how other individuals, who are not thrill seekers, react and feel when they are waiting on you to deliver or arrive. This can often be a source of great stress and anxiety for them.

The resolution:
·         Take others emotions into consideration. Agree a time and date that you’ll deliver the goods
·         Turn up 10 minutes earlier than you would normally do. This will give others more confidence in you and help to relax those around you. This will probably increase your reputation with your peers as being a trustworthy and reliable individual.

Now that you know what the term procrastination truly means, why we do it and what we can do to resolve it, you can now make decisions to decide even if the task actually requires doing at all.

Decide early on whether you will do it, or ditch the task or idea completely. Be honest with people. This will save your reputation and give clarity to those around you as to what your intentions are, and more importantly what you’re not prepared to do.

If you have the time I would love to hear your feedback from this week’s journal article. Or follow me on Twitter: @asterialifeC
 
Want to discover your star potential? Call me 07752565740