Month: March 2021

New and expectant mums face increased mental health risks caused by the pandemic

Report raises concerns as services supporting women and babies come under strain

During and after pregnancy, women have faced greater likelihood of poor mental health during the pandemic, including anxiety, depression, loneliness and suicidal thoughts, according to a new report commissioned by a coalition of leading maternal mental health organisations. 

Women of colour and women from poorer economic backgrounds are more likely to experience mental health problems during and after pregnancy, according to the research. 

The rapid review of evidence commissioned by the Maternal Mental Health Alliance (MMHA), and conducted by Centre for Mental Health, for the first time compiles all available evidence into one place.

This shows that access to crucial services reduced for pregnant women, new mums and babies across the UK, especially during the early stages of the pandemic. While health and care staff worked hard to deliver safe care, significant gaps emerged. Women also experienced a reduction in informal support from friends, relatives and networks of other women sharing their experiences.

Extra pressures include anxiety about giving birth during lockdown without partners present, fears of losing jobs, heightened levels of domestic violence, bereavement, worries about catching Covid-19, and concern about new infants catching the disease. 

The MMHA, a network of over 100 national organisations, together with lived experience champions and clinicians, is calling on Ministers to fill the pre-Covid gaps in specialist perinatal mental health.

In addition, the wider system surrounding these services, including health visiting and maternity, needs to be protected and enhanced. Furthermore, up-to-date monitoring and research of maternal mental healthcare should be commissioned.

It also says that without sustained funding, many Voluntary and Community Services will not survive, despite the increased demand from women for their services. 

Luciana Berger, chair of the Maternal Mental Health Alliance (MMHA) said: ‘Today’s report should serve as an ear-splitting warning siren about the dangers to women’s maternal mental health and potential risks to the wellbeing of their babies.

The pandemic has placed additional challenges on new and expectant mums getting the care and support they need, taking many already-stretched services to the point of breaking. Women of colour and women from disadvantaged backgrounds have been particularly impacted, and Ministers must address this injustice with urgency.’ 

Sarah Hughes, chief executive of Centre for Mental Health, which carried out the research, said: ‘The Covid-19 pandemic has been a mental health challenge across society, but it has not affected everyone equally. It has placed especial pressure on women during pregnancy and after they’ve given birth.

“And it has made inequalities that were always there in plain sight even more pronounced. We need to take this opportunity to review and reframe what support women should expect for their mental health during the perinatal period, and to make sure that we prepare for any future crisis to avoid another loss of support at a crucial time in people’s lives.’

Aleema Shivji, Comic Relief Executive Director for Impact and Investment said: ‘The pandemic has put an unprecedented strain on the nation’s mental health and it is sadly no surprise that, as this report proves, pregnant women and new mums who face enormous challenges, have sadly been worst affected. 

“It’s clear that more work is needed urgently to help tackle the shame and stigma attached to maternal mental health for mums to feel recognised, supported and able to ask for help. At Comic Relief we have prioritised funding mental health services for over 25 years, but it is clear this is still needed now more than ever.’

Today’s report Maternal mental health during a pandemic was commissioned by the Maternal Mental Health Alliance and conducted by Centre for Mental Health, and covers all four parts of the UK.

Joanna Barrett, Associate Head of Policy (Nations) at NSPCC Scotland, said: “This report highlights the profound impact the pandemic has had on the mental health of parents during and following pregnancy, particularly in the most deprived communities of the country.

“We have long warned that without the right support at the right time, adult mental health problems during pregnancy and the first year can have serious immediate and long-term consequences for both young children and their families.

“That’s why our Fight for a Fair Start campaign is calling on the Scottish Government to invest in universal early years support, to give professionals the ‘time to care’ to develop positive and trusting relationships with infants and their families.

“This will give babies the best possible start in life, the support to recover from the pandemic, and the opportunity to thrive not just survive.”

CentreforMH_MaternalMHPandemic_FullReportDownload

Help Scotland become more climate and nature friendly

Get your corner of Scotland buzzing!

Community groups across Edinburgh are being invited by environmental charity, Keep Scotland Beautiful, to register and take part in the 2021 Beautiful Scotland and It’s Your Neighbourhood initiatives.

Run by the charity in partnership with the Royal Horticultural Society (RHS), the initiatives provide the opportunity for volunteers and groups to gain recognition for their efforts to protect and enhance their local places.

With 2021 being a big year for action on climate change and protecting biodiversity, the optional theme is ‘climate and nature friendly’ and all groups that register to participate will receive free pollinator-friendly seeds to help create blooming beautiful and #BeeDiverse places.

Last year, despite the challenges, the achievements of 200 groups across the country were supported and celebrated.  Many of those participating in the initiatives developed new ways of ensuring that the places they care about were looked after under the three pillars of community participation, environmental responsibility and gardening/horticultural achievement.

Catherine Gee, Deputy CEO of Keep Scotland Beautiful said, “We are facing a climate and nature emergency, but our research has shown that in the last year over 40% of people have spent more time using outside space in their neighbourhoods, reconnecting with the environment and their communities. 

“We’re looking forward to welcoming people from well-established groups, through to those just starting out, as they register for free support through the Beautiful Scotland or It’s Your Neighbourhood initiatives this year.

“As a thank you for all that volunteers are doing across the country we will send out pollinator seeds to those who register to help create an extra buzz as we collectively work to make Scotland clean, green and sustainable for nature and people.”   

Janet McArthur from Friends of Starbank Park said: “Being part of the network of community groups with an interest in enhancing neighbourhoods across Scotland has, particularly over the last year, given us inspiration, reassurance, recognition and a connection with others working towards the same goal.

Since we first got involved in It’s Your Neighbourhood six years ago, we’ve benefited from mentoring visits, newsletters, ongoing support from the team and, in addition last year, from online networking and celebration events and helpful Q&A sessions. I’d encourage those looking for a wee bit of support to get involved and give it a go.”

To widen the appeal this year, we have introduced a non-judged category to Beautiful Scotland for those groups who would like to take part but feel the competition element is too much for them at this time.

Registration for Beautiful Scotland and It’s Your Neighbourhood is open until 30 April 2021 and more information can be found at www.keepscotlandbeautiful.org

A Scotland for the Future

Measures to address the falling birth rate, change working practices and encourage more families to settle in Scotland are proposed in a new report.

A Scotland for the Future examines the significant population challenges the country faces – including an ageing population, falling birth rate and the emerging impacts of Brexit – and makes clear that a national response is required.

The report, launched yesterday at the Convention of the Highlands and Islands, outlines ways that organisations can work together, locally, nationally and internationally, to deliver the long term changes required. 

It proposes a range of actions including:

  • support packages to help families settle in Scotland, including assistance with housing and work for both partners
  • developing a more sustainable population pattern, with fewer people concentrated around cities
  • community work hubs in town centres for people struggling with remote home working but who do not need to commute
  • widening access to fertility treatment to groups such as single people and couples who already have a child
  • removing barriers which force older people to stop working before they wish to
  • establishing a Demographic Commission to promote analysis and debate

Economy Secretary Fiona Hyslop said: “For many years people left Scotland to build a future elsewhere. Like many advanced economies we now face different challenges, such as a falling birth rate, while Brexit threatens to significantly reduce inward migration from the EU.

“There is no single magic bullet available to address our demographic challenges. Instead this report proposes a series of innovative steps to build a sustainable population by attracting people into Scotland, distributing our population more evenly around the country and helping everyone live long, productive lives.

“But we can only do so much with the powers we have, and the UK Government must also play its part by using its reserved powers, particularly on migration, to address Scotland’s unique issues.

“A Scotland for the Future is a national response to a national challenge and represents the start of a process to create a thriving country for generations to come.”

The report has been welcomed by Councillor Kelly Parry, COSLA Community Wellbeing spokesperson. She said:  “Population is a key challenge for councils, whether we are dealing with the social and economic impacts of depopulation or tackling the issues of rapid population growth. 

“Achieving strong and sustainable communities is a key priority for COSLA and Scottish local government. 

“A Scotland for the Future is an ambitious document that recognises the complex and multi-faceted demographic challenges we are facing.  It distinguishes between the issues faced by different local areas across Scotland and that is why local government is crucial in determining local priorities for their own areas based on local need and circumstance.  It acknowledges the important role economic development, infrastructure, housing, planning, education and migration, to name but a few, will play in counteracting our population challenges.  

“We know there is no quick fix here, tackling our population challenges is a long-term goal.  COSLA and Scottish councils have worked closely with the Scottish Government to develop the population strategy and ensure local views are embedded in this document.  We will continue to work collaboratively to help our communities thrive.” 

A Scotland for the Future is available online.

Muirhouse: Take part in The Local Conversation

Our 2021 Survey is now live!

The Local Conversation in Muirhouse 2021: Priorities and action for the Local Conversation Project

The Local Conversation in Muirhouse is a group of local residents that have come together to make Muirhouse the best place it can be.

Our neighbourhood vision is:

Muirhouse is a beautiful place, where no one gets left behind and a healthy community thrives:

– Muirhouse is a place to belong where people know the history and feel part of their community.
– Muirhouse is a place where no one gets left behind and our elders are included and respected.
– Muirhouse is a beautiful place that we are proud to live in and take care of.
– Muirhouse is a place with opportunities and activities for our young people.

As with most people and organisations, this lockdown period has provided an opportunity to reflect on our work and really think about how to move forward.

Please answer the survey questions to help us get a better understanding of your priorities and how you or someone you know might like to be involved.

This project belongs to the people of Muirhouse and we have a really great opportunity to work together to create the change you want to see.

Please click the link to help us get a better understanding of your priorities for Muirhouse and how you or someone you know might like to be involved!

https://docs.google.com/…/1UnvtK…/edit…

National action plan needed to protect young carers’ futures

·       71% of young carers and 85% of young adult carers are more worried about the future since Coronavirus.

·       45% of young carers and 68% of young adult carers say their mental health is worse since Coronavirus.

·       40% of young carers and 56% of young adult carers feel overwhelmed by the pressures they are now facing

Today, on Young Carers Action Day (March 16 2021), Carers Trust Scotland is calling on Scottish Government to commit to developing a new cross-cutting National Action Plan to protect the futures of children and young people with caring responsibilities.

These plans are urgently needed to address a downward spiral in the mental health of young carers across Scotland, and the adverse impact this is having on their hopes for the future.

A recent Carers Trust Scotland survey revealed high levels of anxiety and stress among young carers. The survey found over two thirds (71%) of young carers aged 12 to 17, and 85% of young adult carers aged 18 to 25 were experiencing increased concern for their futures since Coronavirus.

To address these challenges, Scottish Government’s National Action Plan should include clear actions that can be delivered at pace. They should address education, employability and health and wellbeing prospects among young people with caring responsibilities.

Louise Morgan, Director of Carers Trust Scotland comments: “It is important on Young Carer Action Day to highlight the additional challenges young carers have experienced as result of the pandemic and think about their futures.

“It is vital that Scottish Government introduces a new National Action Plan which is ambitious and ensures young carers in Scotland have the support that they need and are given a fair chance to reach their full potential in all aspects of their lives.”

To Protect Young Carers’ Futures and help make a National Action Plan for young carers a reality, Carers Trust Scotland is working with young carers across Scotland to ask statutory bodies to make meaningful commitments to deliver young carers’ rights across health, social care, education and employment. 

Speaking about her hopes for Young Carers Action Day, Ilse Cuthbertson a young carer and Member of the Scottish Youth Parliament for Carers Trust Scotland, (above, right) said: “The Young Carers Action Day Steering Group chose to focus on protecting young carers futures.

“This theme fits in perfectly with this year, as due to the pandemic it is now more important than ever that we protect the futures of young people with caring responsibilities.”

Welcoming the call for a National Action Plan to protect young carers’ futures, world-leading researcher on young carers’ rights and Carers Trust Ambassador, Dr Saul Becker, said: “During the pandemic, we have seen millions of people, rightly, furloughed to stay at home, paid by the government and told they must NOT work.

“On the other hand, carers of all ages, and especially carers under the age of 25, have been forced to stay at home because schools have closed, health and social care services have been cancelled, and young carers have taken on many of the responsibilities of statutory and other service providers, often on a full-time basis.

“It’s young carers’ turn for recognition and support. We desperately need national and local action plans to make sure that young carers are not left behind; that they are no longer ignored and invisible. We must safeguard their futures – and see this as a sound investment not a cost.”

Employers called on to protect young carers’ futures

Carers Trust is also urging employers to protect young carers’ futures by acknowledging the unique skills and attributes young carers develop from an early age, such as time-management skills, resilience, empathy and a sense of responsibility for others.

We are already working with our corporate supporters to develop resources and provide experience to facilitate young carers’ pathways into employment:

  • with funding from the People’s Postcode Lottery we are building an internship training programme for young people with caring responsibilities.
  • the financial services group, Quilter, have supported us in setting up a Steering Group for young carers and young adult carers to come together to plan.
  • with support from the leading online florist Bloom and Wild we are developing a series of workshops for young carers to gain invaluable workplace experience and insights.

Coronavirus vaccine fears: Keep using Astra Zeneca, urges WHO

The World Health Organization (WHO) has urged countries not to pause Covid vaccinations, as several EU countries halted their rollouts of the Oxford AstraZeneca jab.

It said there was no evidence of a link between the vaccine and blood clots.

Germany, France, Italy and Spain have now joined Denmark, Norway and Iceland in halting vaccinations as a precaution while data is examined.

WHO’s vaccine safety experts meet today to discuss the Oxford AstraZeneca vaccine.

The European Medicines Agency (EMA) will also meet and is due to draw conclusions on Thursday. It has also said the vaccine should continue to be used.

Scotland’s First Minister Nicola Sturgeon sought to reassure anxious Scots over safety concerns yesterday.

She told the daily media briefing: “We are of course – as I’m sure you are too – aware that some countries, most recently the Netherlands and the Republic of Ireland, have paused their use of the AstraZeneca vaccine.

“You might be hearing reports of this in the media and you might have concerns as a result. So I wanted to take the opportunity today to address this directly.

“In the UK, the decision to suspend the use of any vaccine is a matter for the Medicines and Healthcare Products Regulatory Agency (MHRA).

“The MHRA has confirmed to us that there is no current evidence of an increase in blood clots being caused by the AstraZeneca vaccine. That is the issue that has caused the pause in some other countries.

“As you would expect, though, the MHRA is continuing to monitor this carefully, and it remains in regular contact with other regulators. 

“There is, however, significant and growing evidence of the benefits of vaccination in reducing death, illness and we hope now, reducing transmission as well –  and the vaccination programme continues to make very good progress.

“So for all these reasons and based on the advice and opinion of the MHRA, we continue to urge people to come forward for vaccination included with the AstraZeneca vaccine when you are invited to do so.“

Indeed, I can confirm that, as of 8.30 this morning, 1,908,991 people in Scotland have received the first dose of the vaccine.

“That is an increase of 20,294 since yesterday.

“In addition, 1,907 people yesterday received the second dose, which brings the total number of second doses now to 161,945.

“So as of now, virtually all people over the age of 65 have had the first dose of the vaccine. So too have 53% of 60-64 year olds; 41% of 55 to 59 year olds; and 33% of 50 to 54 year olds.

“As the Health Secretary indicated when she was here on Friday, we expect the pace of vaccination to pick up significantly again this week in line with increased supplies.

“So we are expecting that, taking first and second doses together, there will be around 400,000 vaccinations done over the course of this week.”

MHRA response to the precautionary suspensions of COVID-19 Vaccine AstraZeneca

‘It has not been confirmed that the reports of blood clots were caused by the AstraZeneca COVID-19 vaccine. People should still go and get their COVID-19 vaccine when asked to do so.’

Dr Phil Bryan, MHRA Vaccines Safety Lead said: “We are closely reviewing reports but the evidence available does not suggest the vaccine is the cause.

“Blood clots can occur naturally and are not uncommon. More than 11 million doses of the COVID-19 Vaccine AstraZeneca have now been administered across the UK, and the number of blood clots reported after having the vaccine is not greater than the number that would have occurred naturally in the vaccinated population.

“We are working closely with international counterparts in understanding the global safety experience of COVID-19 vaccines and on the rapid sharing of safety data and reports.

“People should still go and get their COVID-19 vaccine when asked to do so.”

Notice of Scottish Parliament Election published

  • The Scottish Parliament Notice of Election has been published.
  • Nominations open tomorrow (Tuesday 16 March) for candidates wanting to stand in the election.
  • Additional hygiene and distancing measures will be in place on polling day for voter and staff safety
  • If voters do not want to go to a polling place to vote they have the option of voting by post. Anyone can apply for a postal vote but this should be done as soon as possible.

Nominations open tomorrow (Tuesday 16 March) for candidates to stand in the forthcoming Scottish Parliament Election.

The Notice of Election was published today for Edinburgh Central, Edinburgh Eastern, Edinburgh Northern and Leith, Edinburgh Pentlands, Edinburgh Southern and Edinburgh Western Constituencies and the Lothian Region.

In order to stand as a candidate, individuals must submit nomination papers, which are available on the Council website, by 4pm on Wednesday 31 March.

The Scottish Parliament Election will take place on Thursday, 6 May 2021, when people living across Scotland will elect MSPs to represent them at Holyrood.

Andrew Kerr, Chief Executive of the City of Edinburgh Council and Returning Officer for the Edinburgh constituencies and the Lothian Region, said: “The Notice of Election signifies the official start of the election period.

“The forthcoming election will allow the city’s residents to have their say about the government of Scotland, and I urge all citizens to make sure they’re registered in plenty of time, think now about the way they’ll vote and then to use that vote on 6 May.

“We are keen to continue the enthusiasm demonstrated by voters during the UK Parliamentary Election in 2019 and even our recent by-election in Craigentinny/Duddingston when we had the same range of safety measures in place. Anyone unsure about how to register, where to vote or how to vote by post can find more information on the Council website.”

At the UK Parliamentary Election in December 2019 turnout in the capital was high, at an average of 73% across Edinburgh’s five constituencies.

People aged 16 and over and all those legally resident – including foreign citizens – can register to vote in this election.

Voters have a range of options for casting their ballot – in person, by post or by appointing someone they trust to vote in their place, known as a proxy vote. For those who choose to vote in person, polling stations will be following all public health guidance on 6 May.

The deadline to register to vote is midnight Monday 19 April, to apply for a postal vote the deadline is 5pm on Tuesday 6 April, and for a proxy vote the deadline is 5pm on Tuesday 27 April.

Find out more about voter registration and the election, including the safety measures we’re taking to ensure polling stations are safe and covid secure, on the Council’s website.

Celebrating Scotland’s Makar

Enriching lives through poetry

Jackie Kay’s tenure as Scotland’s national poet has come to an end after five years. Scotland’s third Makar – Jackie succeeded Edwin Morgan and Liz Lochhead – described her time in the role as an “incredible journey”.

Ms Kay’s time as Makar saw her read Threshold at the opening of the Scottish Parliament in 2016, take up residency at Young Scot during the Year of Young People in 2018 and develop a digital project bringing poets and musicians to the public during lockdown.

Other highlights include a collaboration in 2020 called Fare Well which formed the centrepiece of Edinburgh’s Hogmanay celebrations and the lullaby Welcome Wee One which has featured in every Baby Box, more than 167,000, since the scheme launched in 2017.

Ms Kay also wrote The Long View partly in Gaelic, partly sung and partly in sign language, which was performed for the 20th anniversary of the Scottish Parliament.

Her replacement will be announced in the coming months.

Jackie Kay said: “It has been an extraordinary journey these last five years and I’ve gained so much in terms of peoples’ love and interest in poetry.

“I’ve found out so many things about my country.

“I wanted to take poetry to unexpected places and I feel that I have achieved that. Up until the lockdown I was on and off boats, on and off trains, in and out of cars and  buses, travelling north, south, east and west, going to all sorts of different places I hadn’t been to before.

“It’s been a glorious, joyous, interesting ride to have been to every major city and to have been to so much of the Highlands and Islands, rural parts of Scotland. It gave me a real sense of the country and its changing attitudes to politics, to race to diversity and to poetry.”

First Minister Nicola Sturgeon said: “Jackie has made an outstanding contribution as Makar and helped widen the appeal of poetry to a broad and diverse audience both here in Scotland and internationally.

“The coronavirus (COVID-19) pandemic has brought unique challenges, but Jackie’s vitality, warmth and tremendous talent has helped to keep the role of Makar relevant.

“Her Fare Well Hogmanay collaboration was a memorable event which shows the universal appeal of poetry and her lullaby Welcome Wee One has been the first introduction to poetry for thousands of children.

“The legacy of Jackie’s tenure as Makar will be the enduring and positive impact she has had on so many, particularly the younger generation from her period in residence at Young Scot. She takes our best wishes for the future.”

The role of Makar involves taking a leadership role in promoting poetry nationally, as well as producing work relating  to significant national events.

During her time in the role, Ms Kay has attended hundreds of events across Scotland. The national commissions she undertook were Threshold, Sasine, the Long View, Queensferry Crossing and Fare Well.

To commemorate Jackie Kay’s term, a scroll which will include lines from the work of each Makar is being created which can be passed from one Makar to the next.

Work is underway to appoint a new Makar to succeed Ms Kay, which will be overseen by the new administration. Current planning is for the new Makar to be in place for the opening of Parliament.

Thirteen trainees start their legal career with Thorntons from home

Full service Scottish law firm Thorntons has swelled its ranks with thirteen new trainee solicitors.

Three of the new recruits started their traineeship in September but, this month, ten others have joined them. All thirteen will undertake a two year traineeship across the firm’s network of offices and will develop their skills and knowledge working across a variety of legal disciplines. 

All trainees will adopt a blended work approach, initially based remotely at home, before moving into the Thorntons offices in Edinburgh, Dundee, Glasgow, Perth, Cupar and St Andrews once current restrictions allow.

The trainees are Maryam Abdel-Razik from Dunfermline, Emma Alderson, Rebecca Argo, Laoibhse Griffin and Eve McBride from Edinburgh, Anzal Baig, Iain Buchan, Baktosch Gillan, Rory Mellis, Sophie Kirk and Kiran Bahia from Dundee, Lucy Henderson from Perth and Matthew McAnaw from St Andrews.

Structured round four six-month department rotations, the trainees will gain hands-on experience, complete practical work and have direct client contact from early on. The group will also benefit from Thorntons’ diverse learning and development programmes, mentoring scheme and internal virtual networking opportunities which are all designed to further advance skills and knowledge.

Colin Graham, Chair of Thorntons, (above) said: “It’s fantastic to welcome a further ten trainees from our 2020 intake as we know that our trainees are the key to the future success of our business.

“Circumstances are different for our new trainees as they start from a remote working environment but we have established protocols to ensure their learning and development is not restricted. We wish our new colleagues the very best of luck with this exciting stage of their legal career.” 

New Trainee, Kiran Bahia, added: “I was a Paralegal in the firm in the personal injury team for over five years before starting my traineeship, so I already knew the firm and its culture and believed I associated with its values of doing what’s right for their colleagues, their clients and the community.

“I admire these commitments and the friendly atmosphere that you encounter when you are chatting to people in the firm. Starting as a paralegal has provided a great foundation ahead of my traineeship. I started my traineeship a little earlier, back in September, and  I am currently finishing my first seat in the Corporate team in Dundee and moving on to my second seat in Commercial Property in Edinburgh, albeit virtually for the foreseeable future.

“Being a virtual trainee can be challenging but I have embraced it and I am grateful to my colleagues for being so kind and approachable. I look forward gaining further knowledge of the firm and the journey that lies ahead.”

For more details on Thorntons traineeships visit: 

www.thorntons-law.co.uk/careers/legal-traineeships

Heart Research UK Healthy Heart Tip: Improving Sleep Quality

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

IMPROVING SLEEP QUALITY

March is National Bed Month and therefore there has never been a more relevant time to start thinking about our sleep.

Many people across the UK can find it difficult to get the quality and quantity of sleep that they need. Lack of good quality sleep can affect how our body works, such as by changing the levels of hunger and stress hormones in our body during the day, which can increase our blood pressure and affect our heart and circulatory system.

For adults it is recommended to try and get around 8 hours of sleep per night, but sometimes it can be the quality of our sleep which keeps us from topping up our energy levels.

With this in mind, here are some tips for getting the shut-eye we need:

Exercise

Exercising can strengthen our heart and arteries but can also improve the quality of our sleep. Whilst any kind of exercise can be of benefit, ensure that any exercise conducted 1-2 hours before going to bed is at a low to moderate intensity to prevent an increase in stress hormone release before going to bed. This may include a short walk or activities such as yoga.

Be Consistent

Having a consistent bedtime routine can help us to wind down during the evening. Simple steps such as taking a hot bath or changing into pajamas can help to prepare both our body and our mind for sleep.

Regulate Light Exposure

Light exposure helps us to regulate our body clock. When it gets dark, our body secretes a hormone called ‘melatonin’ which helps us to sleep. By getting exposure to natural light in the day and limiting our exposure to screens and bright lights late at night, we can help to improve our overall sleep quality.

Avoid Late-Night Coffees

It is recommended to avoid caffeine past 2pm. This is because caffeine, a stimulant found mainly in coffee and tea, has a half-life of around five hours. This means that if you drink a cup of coffee at 5pm, half of it will still be left in your bloodstream at 10pm and this can affect your sleep quality.

Avoid Alcohol

Although some people may find it easier to get to sleep after having a glass of wine, alcohol is known to stop us from being able to enter the deepest stage of sleep and therefore can leave us feeling tired the next day. Excess alcohol consumption can also lead to weight gain which can place strain on our heart.