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Little by Little Stress Management Journal

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Little by Little Stress Management Journal

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Sugar and Sloth Wellbeing Colouring Sheets

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Sugar and Sloth Wellbeing Colouring Sheets

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Looking After Your Mental Wellbeing Activity

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Looking After Your Mental Wellbeing Activity

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Exercise Videos in Collaboration With InstructorLive

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Introducing workout videos that have been created in collaboration with fitness experts InstructorLive and range from 10 to 45 minutes. We will be releasing ...

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Audit Tool: Is your Alcohol intake more than the recommended guidelines?

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Audit Tool: Is your Alcohol intake more than the recommended guidelines?

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Audit C – Do you drink alcohol? – One You Plymouth

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Is your Alcohol intake more than the recommended guidelines?

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MoneyHelper joins up money and pensions guidance to make it quicker and easier to find the right help. MoneyHelper brings together the support and services of three government-backed financial guidance providers: the Money Advice Service, the Pensions Advisory Service and Pension Wise.

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Free and impartial help with money, backed by the government | MoneyHelper

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MoneyHelper: free and impartial help with money and pensions. Formerly Money Advice Service, The Pension Advisory Service and Pension Wise.

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StepChange Debt Charity. Free Expert Debt Help & Advice

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Get free, impartial, and confidential debt advice with StepChange. Available 24/7, our online service helps you understand your debts, set a budget, and find the best solution for your needs. Get expert support and guidance at your own pace. Start today and ease the pressure.

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We know that the rising cost of living is a real worry for hard-working and struggling households in Plymouth and across the country as a whole. We have created our cost of living hub to make it as easy as possible to find help with rising bills and costs.

Here you will find signposts to the help that's on offer - from financial support including information about benefits or help with budgeting, to where to go to get help with gas and electricity bills.

Our hub also includes information on help with Council Tax, housing costs and support with food costs, as well as how to contact voluntary organisations working across the city.

Remember - if you are struggling, you are not alone and there is no shame in asking for help. Everyone needs a little bit of extra support at some point in their lives.

The Council has launched a new, city-wide Cost of Living Plan which outlines how residents will be supported throughout the crisis.

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Do you need help due to the rising cost of living? Find out what support is available in Plymouth.

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Feel healthier, lose weight and save money by picking your days to go drink-free.

One simple way to cut down is to have at least a few drink-free days every week, so choose yours and get practical support to stick with it.

With the app you can:

update and track your drink-free days

get simple and practical tips to help you control your drinking

receive reminders when you need it most

celebrate milestones when you reach your targets

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Cutting down on alcohol can be a really effective way to improve your health. See our simple tips and practical ideas to help you starting drinking less. Let's do this!

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Alcohol and mental health - Mental Health UK

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There are close links between alcohol and mental health, and our drinking habits can affect our wellbeing. Alcohol can sometimes be used to mask or reduce symptoms of mental-ill health, which can lead to dependency and cause further mental health problems. Find out how alcohol impacts mental health and where to turn to if you’re worried about your drinking.

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The Sleep Foundation: 20 tips to Sleep Better

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The Sleep Foundation: 20 tips to Sleep Better

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Despite how important sleep is to physical and mental well-being, you may find it challenging to get enough quality sleep each night. The impact of poor sleep can be felt in all areas of your life. The sleep habits you follow each day - known as sleep hygiene - can have a positive effect on how well you sleep.

We take a closer look at how to sleep better, with clear steps to improve your sleep habits. From evaluating your bedroom environment to optimizing your sleep schedule, our approach to getting better sleep includes specific actions that you can take to make it easier to fall asleep, stay asleep, and wake up feeling well rested.

1. Invest in a Better Mattress and Bedding

Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains.Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.

Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest. Avoiding bright light can help you transition to bedtime and contribute to your body's production of melatonin, a hormone that promotes sleep.

Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.

You do not want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 to 68 degrees.

If you want to make sure that you're getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backward and identify a target bedtime that allows for of sleep. Whenever possible, give yourself extra time before bed to get ready for sleep.

It is close to impossible for your body to get accustomed to a healthy sleep routine if you are constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.

To sleep better at night, it is important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.

It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep. Focus on instead of trying to fall asleep. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help .

Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these electronic devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.

The body's internal clock is regulated by light exposure. Sunlight has , so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of natural light early in the day can help normalize your circadian rhythm. If natural light is not an option, you can talk with your doctor about using a light therapy box.

Daily exercise has many benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body's ability to effectively settle down before sleep.

Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.

Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid alcohol in the lead-up to bedtime.

It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light.

Exposure to smoke, including secondhand smoke, has been associated with a including difficulty falling asleep and fragmented sleep. Nicotine is a stimulant, and evening nicotine use in particular has been found to .

16. Reserve Your Bed for Sleep and Sex Only

If you have a comfortable bed, you may be tempted to spend your leisure time in it, but this can actually cause problems at bedtime. You want a strong mental association between your bed and sleep, so try to keep activities in your bed limited strictly to sleep and sex.

You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you have spent around 20 minutes in bed without being able to fall asleep, it is best to get out of bed and do something relaxing in low light. Avoid checking the time or using electronics and return to bed once you feel tired.

A daily sleep journal can help you keep track of how well you are sleeping and identify factors that might be helping or hurting your sleep. If you are testing out a new sleep schedule or other sleep hygiene changes, your sleep diary can help document how well it is working.

Optimising Your Sleep

In addition to improving overall sleep hygiene, you may want to discuss the use of supplements with your doctor. Melatonin supplements are commonly used to shorten the time it takes to fall asleep. Other natural sleep aids include valerian, chamomile, and glycine. Since dietary supplements are not closely regulated by the U.S. Food and Drug Administration, it is important to take steps to ensure you are purchasing reputable sleep supplements.

Your doctor is in the best position to offer detailed and personalized advice if you experience serious difficulties sleeping. Talk with your doctor if you find that your sleep problems are worsening, persisting over the long-term, affecting your health and safety, or if they occur alongside other unexplained health problems. They can provide additional guidance and treat any underlying conditions.

Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

Learn more about our Editorial Team

References

1. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

2. Martin, J. (2021, December 3). Cognitive behavioral therapy for insomnia in adults. In R. Benca (Ed.). UpToDate., Retrieved May 19, 2023, from
https://www.uptodate.com/contents/cognitive-behavioral-therapy-for-insomnia-in-adults

3. Jerath, R., Beveridge, C., & Barnes, V. A. (2019). Self-regulation of breathing as an adjunctive treatment of insomnia. Frontiers in Psychiatry, 9, 780.
https://pubmed.ncbi.nlm.nih.gov/30761030/

4. National Institute for Occupational Safety and Health. (2023, April 13). Effects of light on circadian rhythms. Centers for Disease Control and Prevention., Retrieved May 19, 2023, from
https://www.cdc.gov/niosh/emres/longhourstraining/light.html

5. Zandy, M., Chang, V., Rao, D. P., & Do, M. T. (2020). Tobacco smoke exposure and sleep: Estimating the association of urinary cotinine with sleep quality. Health Promotion and Chronic Disease Prevention in Canada: Research, Policy and Practice, 40(3), 70-80.
https://pubmed.ncbi.nlm.nih.gov/32162509/

6. Maski, K. (2022, May 23). Insufficient sleep: Evaluation and management. In T. E. Scammell (Ed.). UpToDate., Retrieved May 19. 2023, from
https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management

7. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved May 19, 2023, from
https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults

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The 20 Ultimate Tips for How to Sleep Better | Sleep Foundation

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Looking for ways to sleep better? We share the steps you can take to improve sleep hygiene and get more restful sleep each night.

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Sleep problems are common, and the reasons we struggle to sleep are likely to change throughout our lives, for instance, illness, work or having a baby are possible causes.

A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life.

Learn more about signs you might be sleep deprived, common symptoms of insomnia and if poor sleep hygiene or sleep habits could be the reason.

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Learn about sleep problems, including what it means to be sleep deprived or have insomnia. Plus find out how sleep hygiene can help if you are struggling to sleep.

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General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.

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Adult cycle training, bike maintenance and led bike rides

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There are many ways to enhance your fitness, and it doesn’t have to be complicated or expensive. There are plenty of free opportunities in Plymouth to move more, as well as a wealth of resources. Please refer to the information below to learn more.

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Positive 'How to' videos and podcasts with exercises and advice for mental wellbeing including cognitive behavioural therapy (CBT) SUBSCRIBE for the latest h...

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Understanding about mental health and wellbeing in the workplace is changing. Join MHFA England's chief executive, Simon Blake, and his guests as they shine a light on creating healthier workplaces and their impact on our wider communities. This is the Off the top of your head podcast.

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BBC Sounds - A Thorough Examination with Drs Chris and Xand - Available Episodes

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Listen to the latest episodes of A Thorough Examination with Drs Chris and Xand on BBC Sounds

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We're supposed to be keeping an eye on how much we drink, but how many of us really know what a unit of alcohol is?
With so many different drinks and glass sizes, from shots to pints - not to mention bottles - it's easy to get confused about how many units are in your drink.

The idea of counting alcohol units was first introduced in the UK in 1987 to help people keep track of their drinking.

Units are a simple way of expressing the quantity of pure alcohol in a drink.

One unit equals 10ml or 8g of pure alcohol, which is around the amount of alcohol the average adult can process in an hour.

This means that within an hour there should be, in theory, little or no alcohol left in the blood of an adult, although this will vary from person to person.

The number of units in a drink is based on the size of the drink, as well as its alcohol strength.

For example, a pint of strong lager contains 3 units of alcohol, whereas the same volume of lower-strength lager has just over 2 units.

Knowing your units will help you stay in control of your drinking.

To keep health risks from alcohol to a low level if you drink most weeks:

men and women are advised not to drink more than 14 units a week on a regular basis

spread your drinking over 3 or more days if you regularly drink as much as 14 units a week

if you want to cut down, try to have several drink-free days each week

14 units is equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine.

Calculating units

Using units is a simpler way of representing a drink's alcohol content - usually expressed by the standard measure alcohol by volume (ABV).

ABV is a measure of the amount of pure alcohol as a percentage of the total volume of liquid in a drink.

You can find the ABV on the labels of cans and bottles, sometimes written as "vol" or "alcohol volume", or you can ask bar staff about particular drinks.

For example, wine that says "12% ABV" or "alcohol volume 12%" means 12% of the volume of that drink is pure alcohol.

You can work out how many units there are in any drink by multiplying the total volume of a drink (in ml) by its ABV (measured as a percentage) and dividing the result by 1,000.

strength (ABV) x volume (ml) ÷ 1,000 = units

For example, to work out the number of units in a pint (568ml) of strong lager (ABV 5.2%):

5.2 (%) x 568 (ml) ÷ 1,000 = 2.95 units

For a quicker method, use Alcohol Change UK's unit calculator.

Drinks and units

A 750ml bottle of red, white or rosé wine (ABV 13.5%) contains 10 units.

See the guide below to find out how many units are in your favourite tipple.

Type of drink

Number of alcohol units

Single small shot of spirits* (25ml, ABV 40%)

1 unit

Alcopop (275ml, ABV 5.5%)

1.5 units

Small glass of red/white/rosé wine (125ml, ABV 12%)

1.5 units

Bottle of lager/beer/cider (330ml, ABV 5%)

1.7 units

Can of lager/beer/cider (440ml, ABV 5.5%)

2.4 units

Pint of lower-strength lager/beer/cider (ABV 3.6%)

2 units

Standard glass of red/white/rosé wine (175ml, ABV 12%)

2.1 units

Pint of higher-strength lager/beer/cider (ABV 5.2%)

3 units

Large glass of red/white/rosé wine (250ml, ABV 12%)

3 units

*Gin, rum, vodka, whisky, tequila and sambuca. Large (35ml) single measures of spirits are 1.4 units.

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We're supposed to be keeping an eye on how much we drink, but how many of us really know what a unit of alcohol is? With so many different drinks and glass sizes, from shots to pints - not to mention bottles - it's easy to get confused about how many units are in your drink.

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Plymouth Cancer Champions Flyer PDF for print