Sleep, food, movement & connection
🟢 Evidence-based🔵 Wellness practice
Sleep
- Keep a consistent sleep and wake time.
- Wind down: dim lights, screens away 30–60 minutes before bed.
- Keep the bedroom cool, dark and quiet.
- Limit caffeine later in the day.
If sleep problems last for weeks, or you snore loudly with pauses in breathing, speak to a doctor.
Nutrition
- Eat regular meals with a variety of vegetables, fruit, whole grains, pulses and protein.
- Drink water through the day.
- Prefer balanced eating patterns to “miracle foods”. No single food, herb or supplement cures anxiety, depression or any mental illness.
Supplements and herbal products can have side effects and can interact with medicines. Speak to a doctor or pharmacist before starting any, especially if you take medication, are pregnant, or have a health condition.
Movement
- Walking, stretching, yoga or any activity you enjoy. Aim for regular movement you can sustain, ideally with some time outdoors.
- Start small. Ten minutes counts.
- If you have a health condition, check with your doctor about what is suitable.
Social connection
- Spend time with family and friends, in person when possible.
- Join a community group, volunteer, or share a meal.
- Have one conversation this week that goes beyond small talk.