You can improve your mental and emotional health by undertaking simple actions to look after yourself.

• Participate in activities that you enjoy. This releases endorphins which contribute to you feeling good.
• Learn something new; take up a hobby you’ve always been interested in.
• Exercise – studies indicate the importance of, for example, walking, to clear the mind. And getting outside is even better than exercising inside. Enjoy the world around you.
• Get some sun. 10 to 15 minutes each day will satisfy your Vitamin D requirement, which in turn, lifts your mood.
• Limit alcohol and avoid drugs. These may make you feel good in the moment but will lead to longer term negative consequences.
• Take time out for peace, rest and contemplation. Meditate, pray. Appreciate what you have. Avoid negative thoughts.
• Make those around you feel appreciated. Create a positive and supportive atmosphere which you’ll benefit from as well.

Your sleep schedule, bedtime habits, and day–to–day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

• Experiment and find out your optimal sleeping hours (e.g. 10: 30 to 6: 30) and hours of sleep (e.g. 8).
• Keep a sleep routine. Same time to bed and up every morning. Be consistent.
• Daytime activities can help or hinder sleep so avoid napping — it will only make you less tired at bed time; increase your exposure to sunlight and avoid bright lighting at night; have a healthy diet; quit smoking; exercise.
• Control stress. You may need to seek professional help. Listen to our relaxation audio here.
• Create a bedtime routine to signal to your brain that it is time to relax.
• Create a sleep friendly bedroom: quiet, cool and comfortable.
• Getting back to sleep. The key is not to worry; relax rather than stress.