We’re probably all well aware of it by now. An increasingly sedentary lifestyle is one of Britain’s silent killers. Days spent chained to the desk, stooped over a computer or peering into a phone certainly do no favours at all for our eyes, our waistline, our backs or our blood pressure. Fortunately, there are things you can do to minimise the impact of a sedentary lifestyle, all by simply setting aside a few minutes each day for some physical activity.
Indeed, a sedentary lifestyle is one of the biggest contributors to high blood pressure. It goes without saying, then, that exercise can not only reduce but control it. The good news is that you don’t have to be running marathons every day or benching big numbers to reduce your blood pressure. All that’s required is moderate activity and a concerted effort to shift those sedentary tendencies. In fact, even half an hour of physical activity daily does wonders in improving your overall health. It may seem difficult at first, but once exercise becomes a part of your lifestyle, there’s no turning back; you’ll now develop that healthy lifestyle that you wish you could’ve started earlier before.
With this in mind, here are 4 IDEAL exercises to help reduce blood pressure.
AEROBIC EXERCISES
Different kinds of exercise and activity have different effects on your body. If you have high blood pressure and are looking to lower it, focus on activities that will help your heart and blood vessels. When this positive result is achieved, diseases related to your blood pressure level, such as pulmonary hypertension, are kept at bay. Learn more about this disease here.
Aerobic activity is one of the best types of exercises to help your heart, and you should aim to do at least 150 minutes of moderate-intensity exercise per week for best results. That means walking, swimming, dancing, and jogging. If you’re new to pounding the tarmac, make sure you stretch well beforehand and have running shoes with the correct ankle and knee support. Should you be particularly prone to injury or sore limbs, then an insole, such as Magneto 500 Plus, will save you from those debilitating aches and pains the next day.
Yep, the reasons to devote more time to aerobic exercise are myriad:
Since it’s relatively easy to perform and you don’t need to invest in specialist equipment, it’s easy to get started.
Your respiration efficiency improves.
Your overall cardiovascular health is going to be positively affected.
Your blood sugar levels are well regulated.
Your feelings of stress and anxiety are reduced, keeping your overall well-being in good hands, too.
STRETCHING
Who doesn’t find at least a little tension released when stretching your hands skyward? You know, that over-exaggerated yawn we’ve all seen a million times on cartoons? Well, studies suggest that carrying out regular stretching exercises may help reduce your risk of high blood pressure. Stiff arteries (blood vessels) increase your risk of developing higher blood pressure, stroke, and heart disease. So start stretching those muscles and touch your toes if you want to keep your heart healthy.
YOGA
Speaking of stretching, according to the NHS, evidence suggests that regular yoga practice is beneficial for people with high blood pressure. And you don’t have to be able to twist into pretzel shapes and contort your body something holy to enjoy the physical benefits of a good yoga session. There are, however, certain yoga poses to avoid if you have high blood pressure, namely inversions, as when the head is below the heart, there’s an increased risk of stroke. While aerobic activities – like walking, dancing, jogging, riding your bike, and swimming are best for your heart, a holistic combination of yoga and exercise that gets your heart pumping is perhaps best practice. Of course, you should always consult your doctor before taking up a new exercise regime should you have high blood pressure.
HOUSEHOLD CHORES
Yep, we know what you’re thinking – household chores aren’t usually considered as exercise. However, chores do in fact count towards calorie busting (90 calories every quarter of an hour, to be exact) and can lower your blood pressure reading when done regularly and with the right enthusiasm.
Of course, a tidy home also equates to a tidy mind, and a lessening of stress is associated with better heart and blood health. A tenuous link perhaps, but one which merits further investigation. The worst that could happen is a cleaner house….there really is no reason not to.
THE BOTTOM LINE
So, now you know; living a healthier lifestyle is easily achieved in four simple steps. Should you have been diagnosed with blood pressure problems, you needn’t be dismayed – it’s not the end of the world nor is it a death sentence. You may be given maintenance medications for you to lower these levels, but there’s so much that you can do by yourself, in simple, manageable ways.
Get started with these four exercises today and start to see the positive changes that it can bring for your body and your overall health.
Scottish streets are lined with iconic, historic buildings which have held their presence for many decades, even as their surroundings became have shapeshifted and modernised to an almost unrecognisable state. Yep, heritage stalks every corner of the country in one form or another., and while it’s the majestic countryside which often gets the most attention, Scotland’s cities also contain a wealth of antiquity and intrigue.
With all that in mind, here are 5 IDEAL buildings to visit on a history’s buff’s trip to Scotland.
ST. ANDREWS IN THE SQUARE, GLASGOW
Originally used as a place of worship, the category-A listed building is a famous Glasgow landmark. Built in the 18th century as a church, St. Andrews in the Square has been inhabited since as early 1754, and remained a church until 1990. It was then sold to the Glasgow Building Preservation Trust in 1993 due to hefty maintenance costs, for the princely price of £1. Bargain!
In order to preserve the building for years to come, a refresh was essential, but maintaining its classic features was a priority. The building reopened as a centre for Scottish culture in 2000 to mark St. Andrew’s Day, and as a leading performance venue, it currently boasts a range of facilities including a café, toilets and dressing rooms. As such, it can now cater to upwards of 250 guests, who can enjoy the antique architectural features of the building at weddings, award dinners and parties.
CAIRN HOTEL, EDINBURGH
Designed in 1822 by William H. Playfair, this building now hosts a plush hotel walking distance from Edinburgh Waverley station. Playfair was a prolific designer, with other immense sites in the capital including the National Monument and National Gallery.
The original intention for the building was to be one of many in a string of stunning private townhouses which line Windsor Street. The street was designed in accordance with Playfair’s 19th century Eastern New Town Scheme, and the Cairn Hotel Edinburgh is among a few of the stunning domestic commissions done by Scottish architects during this project.
An array of exquisite period features decorates the hotel building, with a wrought iron balcony embellished in a trellis pattern and Greek key border, and distinctive railings being just some of the features in Playfair’s portfolio of townhouses. Playfair brought exquisite Grecian elements to buildings in the streets of Edinburgh, and his efforts earned the capital the status of ‘Athens in the North’.
TIMBERYARD, EDINBURGH
Long-standing Edinburgh residents may recall a time before the Timberyard was used as a restaurant; indeed, once upon a time it was a Lawson’s Timber site. Even further back, the first known purpose of the building was as a props and costume store in the 19th century.
Known as ‘The Shed’, a rustic interior of chopped logs seems to pay homage to the site’s timber history. The cosy wood burner is the main attraction for many, and up to 10 guests can enjoy the warmth. As for the food, this one is certainly as intricate and unique as the building’s history, with fresh, foraged ingredients on offer.
ÒRAN MÓR, GLASGOW
Its name translates into Gaelic as ‘big song’, which suits the building at the top of Byres Road in Glasgow, as it is extremely difficult to ignore. Vibrant windows and a church spire adorned in a neon hoop make the bar and events venue a unique setting to enjoy a whisky (or two) in.
Its historic purpose was as a local place of worship, built in 1862, it soon become a place for residents to congregate. The church features 11 carved heads which pinpoint the arches of the main hall, now the auditorium of the Òran Mór. The heads all symbolise individuals who were celebrated in the history of the church.
Nowadays, the heads overlook revellers enjoying an evening on the town, with the building hosting club nights and weddings, as well as food and drink connoisseurs’ in the whisky bar and restaurant. In fact, there are over 280 variations of malts to sample here, making it a hugely popular haunt for a tipple.
If you’re looking for a luxurious and relaxing holiday in Thailand(who isn’t?) then booking a villa at the Coastal Escape Koh Yao Noi resort is a no-brainer. Its four villas and accompanying swimming pools comprising top-quality amenities make it the number one choice for any leisure or business traveller visiting the area. It’s the hippest, hottest spot on the island, make no mistake. With that in mind, here are 5 IDEAL reasons to choose Coastal Escape, Koh Yao Noi, for your next holiday.
ISLAND ACTIVITIES APLENTY
The accommodation here is luxurious enough to rival any other resort on the island. Indeed, the island’s name means Small Long Island, and it remains one of the last in Thailand to be truly unspoilt. Famous for its exquisite beaches and abundant watersport options, the Coastal Escape is the perfect launchpad from which to enjoy these treats.
Should you be passionate about photography (professional or simply through the lens of an iPhone) then the 100 meters tall tree in the Ao Kian Bay is a must-see. Basically, there’s something for everyone.
A PRIVATE SPA
When you book a villa at Coastal Escape, it’s all ultimate relaxation from here on in. That’s because there’s a deep tissue massage at the private spa on site. If you want to relax, the treatments offered by the multilingual staff come second to none. You can have facials, body scrubs or enjoy a variety of massages such as Swedish massage, sports massage, aromatherapy treatments, and Thai massage. Also, if you’re travelling with your spouse, you can book a couple’s treatment room and share the experience of divine pampering.
VIEWS OF PHANG-NGA BAY
When you stay at the Coastal Escape, it’s the views of Phang-Nga Bay which may most capture your attention. The spacious villas with private pools are right next to the beach so you can enjoy the amazing view of the Phang Nga Bay rocky formations. These limestone karsts which seem to push through the emerald waters are one of the world’s greatest wonders. The variety of cliffs, caves and archeological sites have attracted millions of tourists from around the world, and even the attention of Hollywood. Testament, we think, to their beauty.
SERVICE WITH A SMILE
From the moment when you check-in, you’ll be taken care of by one of the professionals at Coastal Escape, who’ll show you around the villa which you’ve booked. It’s at this point that you’ll finally realise why Thailand is nicknamed ‘the land of smiles’. Everything is done with good grace and a breezy charm. Room service, available 24/7, only serves to make your stay as comfortable as possible. As a final flourish, a personalised concierge service welcomes all the guests at Coastal Escape. So, whenever you have a question about the property’s amenities or surrounding areas to visit, all you’ve gotta do is ask.
REFRESHMENTS APLENTY
The cuisine of Thailand’s south is, quite frankly, some of the world’s finest. The skilled chefs at Coastal Escape stay true to its traditions while putting their own modern spin on things; the perfect balancing act, we think. Of course, international fare is also on offer at the resort’s restaurant, with tailor made and buffet breakfasts available in the morning, and more sophisticated dining come evening time. A dedicated seafood menu uses the best of the surrounding ocean’s bounty with respect and a delicate touch; just perfect for the shorefront dining. Bliss.
Let’s say it straight; a wedding in a pub might not adhere to traditions of the past. But, it is certainly becoming a more popular option amongst couples selecting a venue for a reception for their big day. Pub weddings are on the rise, and by making a free house the setting of your wedding, you can achieve that much-coveted rustic, intimate feel when you tie the knot. An added bonus, of course, is the chance to celebrate with the finest cask ale. Cheers!
In all seriousness, it’s the break from convention and the looser, less formal sense of occasion which is increasingly appealing to so many. With that in mind here are 4 IDEAL reasons to host your wedding at a pub.
A UNIQUE TAKE ON BRIDAL SUITES
When we think of pubs and inns, we imagine warm, traditional décor that feels welcoming, respectful of tradition yet informal. Sounds like the blurb for your ideal wedding? Yep, us too.
Pubs are versatile spaces, as such, they can provide a perfect alternative wedding setting, plus they tend to feel cosier than country houses with high ceilings and drafty rooms.
Where this might be most keenly felt is the bridal suite. Equipped with original beams, classic furnishings, and a hearty breakfast delivered to the door when you wake up as newlyweds for the first time, this kind of comfort is a key selling point for those looking to have their wedding in a pub or inn. Bridal suites in pubs offer a unique charm, perfect for laid back couples. Many pubs have also added rooms to their facilities, meaning that they can accommodate wedding guests to remove any stress of finding somewhere to stay nearby. Convenience and cosiness? Count us in.
LOCAL SPECIALITIES
Like us, we’re sure you will have frequented a fair few pubs in the past, and maybe you’ve even got a favourite spot where you’re a regular customer. Us Brits love a good boozer for a variety of reasons, but the delicious, hearty food served in these institutions is certainly being one of key factors which keeps us propping up the bar.
Yep, if you’re looking for something a bit different in terms of wedding catering, far removed from the carvery and cake served so many times before, try focusing your pub venue search on places famed for their food. In Britain, some of the island’s most highly regarded cuisine is prepared in pub kitchens, just ask star chefs Tom Kerridge, Stephen Harris, Josh Eggleton et al. Perhaps consider venturing further afield, as regional twists are what make British cuisine truly intriguing. Periwinkles and spotted dick anyone? Perhaps not on your wedding night, mind.
EVERYONE WELCOME…
One of the main ways in which the pub industry caters so kindly to the wedding industry is that typically, there are no guest exemptions. While some couples choose not to allow children to attend an elaborate evening reception (‘we want to get pissed away from the kids!’…fair enough) the intimacy of pub weddings mean that kids can be kept entertained without the sense that they’re spoiling the mood or getting lost in sprawling grounds. Pubs tend to be more family orientated settings, devoid of the stuffy nature of more traditional reception venues, and this encourages a more inclusive atmosphere. And that’s an atmosphere we’re personally always down with.
…INCLUDING ANIMALS
What’s more, pubs are traditionally extremely welcoming of dogs. If you’ve got separation anxiety just thinking about booking your furry friend into the kennels for an overnight stay, then fear not. Many inns and pubs allow dogs into their venues, but if canine accomodating is a deciding factor in your decision making, consider heading to the Northumberland Coast where you’ll find plenty of dog friendly pubs in Alnwick. Here, you could wake up the morning after your wedding and go for a fresh, coastal walk with your beloved pooch. They are part of the family after all. Now that’s inclusivity.
While we’ve all got our own fond memories of skipping ropes in the playground, did you know that people have actually been jumping rope since as early as 1600AD? According to historical records, the Ancient Egyptians and the Australian Aborigines were some of the first to pick up a rope and jump over it for fun — and while the material might have progressed from flexible bamboo and vines to a combination of nylon and plastic, the hobby is still a firm favourite amongst adults too.
Yep, come rain or shine, skipping is a pastime that has lasted the ages, but these days the focus is more on the positive impact it has to our health rather than the giggles it yields. With this in mind, and with the help of Muddy Puddles, waterproof coat retailers, here are 5 IDEAL benefits of skipping.
AFFORDABLE AND FUN
Never has exercise been so easy and affordable. All you need to get started is a rope and some sensible shoes, so what are you waiting for? As simple a way to get some valuable physical activity into your daily routine as you could imagine— just make sure that they have enough space, of course. Often, exercising can feel like a chore but skipping provides a solution to this; you can skip virtually anywhere — and you could even be watching your favourite TV soap at the same time — a win-win situation, we think.
BOOSTS COORDINATION
Coordination relates to the way in which we move our arms and legs and the control we have over our movements and motion. In order to stay properly mobile, all adults should be challenging their sense of coordination every day to promote a better sense of balance and improved motor skills. Skipping uses many of the body’s muscles at the same time, and requires focus on various parts of the body in tandem. Hand-eye coordination is the benefactor in this multi-muscle discipline.
REDUCES FAT AND BURNS CALORIES
We should all be aiming to raise our heart rate daily through cardio-based exercise. Skipping does this while also increasing stamina levels, with the effects more keenly felt if you’re using a weighted skipping rope. With every jump, calories are burnt, and fat reduced — making skipping one of the simplest ways to get some aerobic exercise into your daily routine.
IMPROVES CREATIVITY
Here’s something from leftfield. While some people might find the constant, consistent nature of skipping boring, others claim it boosts their creativity. This is through the desire to innovate the workout that such a monotonous routine brings. Instead of the most simple and popular two feet basic jump, try to mix things up with a bit of criss-cross (both in feet and arms) and single foot hops. In fact, any way you can think of to bring a little colour to your skipping will help fuel the imagination.
KEEP CALM AND CARRY ON SKIPPING
While skipping, the body and the brain work in harmony to maintain motion, creating a therapeutic space of reflection and mindfulness. At the end of the session, calmness and composure replace pre-skip feelings of stress and mind clutter. So, why not include a five minute skip in your day, from today? There really is no reason not to.
Home is where the heart is, as they say. And the beating atrium of any home, where nourishment is prepared and stories shared, is of course the kitchen. Where once this was a largely functional space, with the emphasis on performance and purpose, now kitchens are increasingly being seen as a vehicle in which to utilise modern designer materials and show off innovative gadgets which Heston would be proud of. If you’d like to make a statement with your exquisite taste in aesthetics, rather than via your food, then read on; our 5 IDEAL kitchen interior design additions.
TILES WITH A DIFFERENCE
Tiles are a favoured kitchen material – easily wipeable, heat resistant and the rest – but if in the past, they were valued for their ease and practicality, today, it’s all about style and aesthetic effect.
Let’s drill down into the detail with haste. Mirrored tiles, for instance, can be used to lend the illusion of greater space. Wood effect tiles, meanwhile, harness the soothing effects of nature without succumbing to the porous, delicate nature of actual wooden flooring. And we’re not just talking about splashbacks here. For flooring, it’s all about large, natural stone or wood effect tiles in gentle neutral tones like light grey, cream, or beige. Tiles are also used artistically, with a green natural slate floor married to nine-tile square accents in grey stone to great effect.
ILLUMINATION THAT CONNECTS
Large homes with an open plan kitchen will often have the dining table adjacent to the central island. Designer lighting can play an important role in marrying these two spaces harmoniously. As such, a central island lends itself to the symmetry of three pendant lights hanging from the ceiling.
By replacing garish, one tone overhead lighting, you’ll be able to see your kitchen in a completely different light – literally. Recent interior design trends dictate that you would be best electing for multiple fixtures scattered in strategic positions in place of just one overbearing light. By angling lights towards the cupboards and walls of the kitchen, the light is reflected back into the room, giving the illusion of space. Equally effective is ensuring your bulbs have a colour rendition index of over 90, culminating in a warm and cosy light.
OPT FOR BRIGHT, BOLD NEW APPLIANCES
If you’re completely sold on the idea of re-styling your kitchen, then you might want to go big by investing in some bright, bold new appliances. Not only will they improve your cooking (or at least, make it easier) but they’ll also add visual stimulation and intrigue in droves. Should an investment in a new bread maker, Kitchen Aid or fancy combi oven be a stretch of the budget too far, then a simple addition of hanging utensils, a heavy duty, tree trunk chopping board or vintage kettle and toaster will offer the requisite visual appeal. Go get it.
BESPOKE ISLAND STOOLS
One way to add elegance to a central island – particularly if it’s also the kitchen table, is to opt for designer stools. From bespoke leather Chesterfield numbers to delicately netted glass backed stools or linen effect backrests, there are so many styles and hues to choose from. Stylish chairs are now very much part of the modern penchant for ‘art islands’. That is, kitchen islands which sport features like two-toned designs (think wood and natural stone), metallic accents, and in-built tech features such as extractors that arise from the island when you are cooking. A statement piece, focal point and functional space, all rolled into one.
KEEP IT CLEAN
What good is the investment in modern materials and funky, Fat Duck worthy gizmos if your food prep space is a mess. Indeed, you’re only as good a cook as your kitchen is clean, and keeping things neat and tidy, with clean lines and everything in its right place, is one of the cornerstones of culinary wisdom. It’s an ethos, a mentality, to do everything correctly and with care, that the very best chefs cherish. In short, your mise en place can make or break you. If everything is where it should be, and mess isn’t causing distractions and impeding movement, then getting things done to the best of the cook’s ability is as easy as an expertly cooked pie.
So, make sure your tools are so clean you could do your hair in them (don’t do that though – not hygienic) and surfaces are spotless. Organise and equip your space wholely and holistically. Plastic chopping boards, of correct colour, are easier to clean than wood. Granite wipes down more totally than a textured concrete. It’s all in the detail.
Should you be looking for kitchen design tips which won’t break the bank, we’ve got you covered. Check out our article here.
Britain’s relationship with two wheels is a curious one. While professionally and competitively, it’s a marriage made in heaven, when it comes to our attitude to cyclists on the road and the inclusiveness of our cities to this greener way to get around, the bond is far less harmonious. If you’re looking to travel a little lighter, get a little fitter and get out there in the fresh air (or in the cycle lanes) more often, then a new set of wheels might just be the push you need. There are a couple of considerations vital to choosing a decent pair, and these are those; our 5 IDEAL tips for picking the perfect bike.
NOT ALL BIKES WERE BUILT EQUAL
Bikes are essentially divided into four broad categories, and which you choose will of course be determined by your needs and what you want to get out of your bike. In short:
Road bikes are designed to be ridden on the pavement or, you guessed it, the road. They feature smoother tires and are not well suited for off-road riding but are perfect for zipping about in urban environments. The design helps the rider to reach faster speeds to fly through city streets and get away (relatively) quickly from a red light. Ideal, then, for the commute and the Sunday morning trip to the local Sainsbury’s for a paper.
Mountain bikes, familiar to most, are built to be ridden on more diverse, unpredictable terrain. A mountain bike – usually equipped with Schwalbe Billy Bonkers tyres or something similar – is great for off-road biking, gravel or dirt paths, and even work well for especially rocky paths.
If you like to follow your own path (off the beaten one, that is) and have a daredevil streak which burns brightly, this one’s for you. As our friends at evo, an acclaimed Seattle mountain bike shop, so eloquently put it; ”Step on the pedals of a mountain bike, and you’ll immediately feel like a kid again”.
Cruisers are the type of bike that you might just recognize from the movies. You know, the ones that bare-chested young things ride on a boardwalk or near the beach in sepia-tinged shades. These types of bikes are not built for rugged ground and are harder to manoeuvre in tight spots. A cruiser is a great option for leisure riding, however.
Finally, a hybrid bike is basically a combination of a mountain and road. These bikes take the best of both and provide a great all-around bike, especially suited to commuters that may have to cover some more difficult ground along the way.
YOU NEEDN’T BREAK THE BANK
The truth is that you can spend almost as little or as much as you want on a bike, and the options are almost endless. Most of us, however, will find that the most common bikes run between £150 and £300. For an idea of what types of bikes you can find in this price range, check out this piece on affordable road bike under 300 dollars, which guides you towards some affordable options with all the style of a more expensive set of wheels.
SIZE MATTERS
Bikes are available in a huge range of sizes and are generally listed by frame size. These measurements will vary depending on the type of bike. The frame size right for you needs to accommodate not only your height but more specifically your inseam, that is the length of your inner leg from your upper thigh to the ground. And the only way to truly recognise if this is the right fit is by mounting one and testing it out for size.
Should you be ordering online and not have the chance to physically test run your potential new wheels, a good rule of thumb is to multiply your inseam by .65 (and round down) to identify a best fit. That means that a full-grown man with an inseam of 32 inches will want to look for bikes with a frame size of 20 inches.
SPEED & SUSPENSION
The next thing to consider is the mechanics you want in your bike. This means the speeds available, the suspension, and even the brakes. Long gone are the days when the only options were a 10-speed, 3-speed, or single speed. Today you can find bikes with as many as 21 different speeds, and the necessity for such variety is established by what you’re going to be using the bike for.
Perhaps most importantly, the suspension is going to determine how much you feel each bump on the road as you travel. Since road bikes are designed for use on pavement, road and smoother terrain, they may not have any suspension, while most mountain bikes and even hybrids have full suspension for a smoother ride. So, pick your suspensions according to your needs. Simples.
BRAKE BETTER
Finally, you should consider the type of braking system your bike needs. There are four general types of brakes found on bikes:
Coaster brakes are what you have probably seen on most children’s bikes. These are the type which engages when the pedals are moved backwards and are the weakest type of braking system; of very little help if you need to brake while heading downhill.
Disc brakes are mostly found in adult bikes and consists of a hub that is attached to the wheel. When engaged the grip is forced against the hub, slowing and eventually stopping the bike. Discs are ideal for individuals who have to ride in multiple weather conditions.
Drum brakes are, for most, the best type of braking system. Since the entire braking mechanism is contained within the brake drum, they are protected from the elements. They also require little regular maintenance, but once they need to be replaced you must replace the entire wheel. For bike enthusiasts, it’s worth the investment.
The last type of brakes, rim brakes, is probably what most people are familiar. A rim brake engages a pad and forces it against the exterior of the wheel rim slowing the bike. They are easy to inspect and replace if necessary. Unfortunately, rim brakes do not provide much in terms of safety for more advanced riders, especially on rougher terrain.
It’s one of daily life’s more troublesome dichotomies. That the freedom afforded to you on four wheels is one so many of us struggle to afford. Costs can mount up, crazily, and suddenly the dream of the open road becomes something of a nightmare. Fortunately, for those with the willpower, there are ways and means to help your motoring make ends meet. These are those; our 5 IDEAL money saving tips for motorists.
WALK THE WALK
Auto pilot is a dangerous thing. As any driver will know, it’s all too easy to sink into the habitual, to simply grab the keys and jump in the car when you need to go anywhere, whether that’s a quick trip to the local Spar or a gym journey which shouldn’t need to burn fuel. That trip also burns money. Next time, think about whether you really need to drive and whether you could walk or cycle instead. In addition to lowering fuel costs, you’ll be doing your health some good and most importantly, being that little bit kinder to the environment.
SWITCH TO AN ELECTRIC CAR
Whether you call it climate change or crisis, global warming or heating, the facts are inescapable; we need to do all we can to arrest the terrifying damage human activity has wreaked on the planet. One way to do this is by switching to an electric car. The added bonus of this is a reduction in road-based spending. Although they can cost more money upfront, you could make significant savings in the long run as you do not have to worry about fuel and road tax. The proposed 2040 ban on petrol and diesel also means that it is only a matter of time before you need to make the switch, so stay ahead of the pack and get in there early. That’s if the earth even lives to see 2040.
LEASE IT
Let’s cut to the chase. Leasing a vehicle instead of purchasing outright often works out cheaper, and you also don’t need to worry about depreciation, which can cost a significant amount, so it is a smart financial move to make. Again, it’s also kinder to the environment, as you won’t be running a car every single day, rather as and when you need it. What’s more, you can get approved for personal car hire deals even if you have bad credit as there are companies that offer no credit car finance for affordable prices. Excellent news for those needing to make the odd, valuable journey.
LOOK INTO LOWERING YOUR INSURANCE
Insurance is a legal requirement, and that’s the long and short of it. No excuses, no get-out-clauses, it just has to be done. However, it’s also one of the most expensive aspects of owning a car. Fortunately, there are a handful of ways that you can lower your insurance premium, which could help you to make big savings in the long run. You can lower your insurance by:
In addition to your car insurance, you should also make sure that you have adequate protection in place in case something were to happen – to you or your car. An extended warranty if the manufacturer warranty has expired will protect you against the costs of mechanical or electrical faults which can occur at any point in the car’s lifetime. GAP insurance is also a smart purchase as this will cover any shortfall between your insurer’s payout and the amount originally paid in the event of a write off (insurers only pay the current market value). Essentially, a little financial foresight is a savvy way to reduce potential costs in the future.
Schools out for summer! As the annual rallying cry goes up, and bottles of pop are popped in celebration, perhaps your mind is turning towards hosting an event to celebrate these heady days of heat and hiatus. Sure, you could put some beers on ice, throw a twelve pack of chipolatas on the barbie and hope for the best. Or, you could aim for something unique, personal and just a little bit thrilling. We trust you’re in the latter camp? If so, keep reading; our 5 IDEAL tips for hosting the ultimate summer soiree.
SHOW YOUR INTENT WITH INVITES
Even if you’ll only be inviting friends or family to the party, there’s a certain style and swagger to issuing proper, paper invitations regardless. If you simply send out a text, it’ll get the job done, sure, but it’s not going to make the event very memorable. In sending out a tangible, touchable call to arms, you can set the tone and theme early on.
That’s not to say you have to spend a fortune on the invitations to get your message across. Nope, you can pick up fun, affordable party invites online from dedicated companies such as the Card Factory. An added bonus of sending out real deal invitations is that the onus is then on the guest to commit to attending or otherwise. As such, you’ll have a good idea of numbers from the get go.
TAKE A LOAD OFF
Once you know who’s coming to the party and the number you’re catering for, you’re going to need to make sure you have plenty of seating. Your guests aren’t going to have a great time if they don’t have somewhere to rest their legs; indeed, the best moment of any soiree is taking a load off, kicking back and chewing the fat with friends. So, ensure there’s plenty of places for punters to park bums, as well as ample room to rest drinks and food. No one wants to be eating off their lap, that’s for sure.
THEME FRIENDLY FUN
Want to stand out and last long in the collective celebratory consciousness? The most memorable summer parties are those which follow a fun and frivolous theme. You can make it as personalised as you like, either choosing a theme for just the décor of the party or including a fancy-dress element. The best often focus on a fairly broad brief, leaving room for the punter’s sense of imagination and creativity. Our favourites are focused on eras (such as an 80s bash), as the playlist writes itself, there’s a heavy and welcome dose of nostalgia and guests are given freedom over their dress choice. Playful and perfect, we think.
CARE ABOUT THE FOOD AND DRINK
One of the most important aspects of any event is keeping your guests well fed and watered. You can provide all of the raucous entertainment you could dream of, but without refreshments (solid and liquid) things just aren’t going to kick off. Always remember that finger food and snacks are significantly easier to coordinate than a full-blown, sit down, three course meal. What’s more, guests usually feel more comfortable helping themselves, as and when they want to. And if you really want to impress guests at an event, you can’t go wrong with a street food truck which in recent years has taken the catering industry by storm. Rumbling stomachs and empty glasses are one of the main buzzkills of any event. It just lacks generosity. Therefore, make food and drink a priority as running out isn’t a good look.
HAVE A CONTINGENCY PLAN
If planning a get-together outdoors, you’ll also need to bear weather-based threats in mind. After all, it’s not as if the Great British weather can be counted on even at the best of times. To save your soiree from the rain, have a gazebo ready, or indoor space big enough to accommodate, to avoid any unnecessary, unexpected scrambles from an outburst of heavy rain.
The pressures of moving house seem to come at you from all sides. Just when you’re looking forward and straight ahead, an unexpected hurdle trips you up; when the weight of upheaval is close to dragging you down, a mishap or miscalculation knocks you sideways. With all the big issues needing so much attention, it’s sometimes easy to neglect the little tasks that keep everything running smoothly and in place. But hey, we wouldn’t want to cramp your style and put the brakes on that pending housewarming party. Oh no. Best to get all the admin out the way before you switch homes and christen the place. With that in mind, here are 5 IDEAL things to do as soon as you move house.
ARRANGE YOUR UTILITIES OR SWITCH PROVIDERS
You settle into your new home, a little worn and argued out, and dusty from the move. All you want is a long, hot shower. All well and good until you realise you don’t have any hot water or electricity. Avoid this by setting up utilities in your name, in advance – from the day you move in – so you’ll be accurately paying for your usage and not the previous occupants’. While we’re on the subject, get a final reading on your current meters and inform your providers so that you get the correct final bill. Most energy providers can redirect your bills to eliminate hassle and fuss.
This is something that can be well ahead of time to save you the stress of arriving at your new home without the essentials already place Not only that, but very often you can save money. In fact visiting a site like simplyswitch.com preemptively can save you upwards of a few hundred pounds per year. Since provider rates vary wildly by region you could find yourself saving money in the move.
MOVE YOUR TV LICENCE
Yep, you do still need one. And nope, simply accessing iPlayer via your laptop doesn’t negate that necessity. Indeed, when you move home your TV Licence doesn’t automatically move with you; if only it were that simple. Instead, you need to change the address on your licence – you can do this online up to three months before you move, ready for those binge rewatches of Fleabag when you arrive.
UPDATE YOUR ADDRESS EARLY
About two weeks before the big move, you should start calling anybody who needs your new address and informing them of the change. Your doctor, dentist, bank and credit card provider will all need to know your new address (you don’t want that embarrassing letter from the clinic falling into the wrong hands, after all) but it can take time for their system to get updated.
If you do this ahead of time then there won’t be any gaps in your service or admin issues by the time you move. Of course, it goes without saying that you’ll overlook somebody or something – you’re only human – and neglect to update your address. For a small fee you can have the Royal Mail forward any mail arriving at your old address for a time. Remember, you can be fined up to £1,000 if you fail to tell the DVLA that you have moved address, so prioritise them.
SORT OUT YOUR COUNCIL TAX
If you’re staying in the same area (nope, we can’t drag ourselves away from Brixton either) then you can ignore this. Move on to the next point, posthaste! But if you are moving further afield then you’ll want to make sure that you’ve set up a new council tax account online. Make sure to do this about a month before you leave to keep ahead of the game; there’ll be plenty more headaches closer to your time of moving.
Remember that you are responsible for paying council tax from the day you move into your new house so if you’re not prepared by that point then you’ll find yourself paying more later as they will backdate the payments due. Don’t be sloppy.
BOOK YOUR REMOVAL COMPANY WELL IN ADVANCE
As soon as you’ve sold your house and know the date that you plan to be in your new house or flat, then you should call a local mover. These days the most trustworthy can get booked up months in advance. And you certainly don’t want to be left scrambling for somebody last minute who might drop that antique vase you’ve done your best thus far to keep in one piece. In this case you may even need to pay extra since you aren’t in a position to negotiate with the mover. Supply, demand, and all that. Seek a few quotes from various local movers before you commit to any; you can only do this when you have the time to shop around by booking in advance.
In the spirit of the title, we’re not even sure we should share this with you. But as confidentiality is drummed into you, from business school to business meetings, then we think it’s no secret that keeping schtum it is a crucial part of everything we do. With this in mind, we need to do everything we can to protect our sensitive information; from encrypted documents to passwords for every programme we use, confidentiality should always be at the forefront of our minds. Whether you are a business owner or an employee, you have an obligation to keep sensitive information safe and secure. If you haven’t already got the message, here are 4 IDEAL reasons confidentiality is so crucial in business.
THE LAW
There are several laws in the United Kingdom that cover confidentiality in the workplace and the importance of keeping information safe. Sensitive information such as a client’s bank details and addresses are only shared to your company on the basis that the information will remain private and only those who need to see it will. There doesn’t even need to be a proper agreement in place, as this law will apply to any business. The other regulation that everyone who works in business needs to know about is The EU General Data Protection Regulation. Check out thorough and in depth information on the need-to-know subject at GDPR.
TRUST
If you have a breach of confidentiality, whether this be from an employee or from a cyber-attack, then clients are going to be less likely to trust your business. As such, they’ll be less willing to invest, and this type of lack of trust quickly spreads. In some cases, it’s impossible to reverse. People want their information kept safe, and so if they can find another business that provides the same as you can and hasn’t had a break in confidentiality, then they are more likely to choose them.
REPUTATION
If you want to maintain your reputation as a business, then you need to maintain confidentiality. As an employee, if you break this confidentiality through unintentionally leaving something open or emailing the wrong document to a client, then guilty parties will need to be held accountable; someone, sadly, will end up losing their job. Confidentiality is about as serious as it gets in business; don’t risk yours or your company’s reputation on being slack and careless. Keep things tight and tightlipped.
PREVENTING A BREACH OF CONFIDENTIALITY
Businesses need to do everything they can to prevent a breach of confidentiality. This means having the right security measures in place on your computer system to prevent hacking. It is also essential to hire the right employees and do background checks to ensure that an employee hasn’t breached confidentiality in another company; a surefire sign that a repeat slip up could occur.
They are words that so many of us dread to hear…’we need to start doing date nights’. There’s something unspoken in those seven words suggestive of a spark long since extinguished. Of a passion put to bed rather than felt there. Of a desperate attempt to relight the fire, and one which can end up being both futile and costly. But it doesn’t necessarily have to be the latter.
Indeed, putting the fun back into your relationship can be done on the cheap; something that’s especially important for parents who have to cover the expense of getting a night babysitter alongside paying for a night out. With this is mind, here’s how to have fun together without breaking the bank; our 5 IDEAL tips for doing date nights on a budget.
A MEAL OUT
Dinners out can be pretty costly, especially when the onus is on romantic and spontaneous. ‘Shall we get the champagne, the supplements, the tasting menu….?’ It all mounts up.
But there are ways to eat out on the cheap. One of the best is via supermarket loyalty points, which accumulate fairly quickly and can be exchanged for vouchers to be used in a range of restaurants.
Also, keep an eye out for soft launches from potential restaurants, as well as opening week offers, as these can represent incredibly cut price options for those happy to try a new opening and give a little feedback.
Finally, plenty of high end restaurants offer mid week and lunchtime set menus for a fraction of their usual price. Check out some more of our tips on Michelin starred dining on the cheap here. Food for thought, indeed.
FILMS FROM THE SOFA
Alternatively, a meal at home, cooked with love, followed by a film curled up together on the sofa can be a lovely intimate date night. We all know the score; being in public and on show can be limiting in its scope for romance and affection, preventing you from gazing into one another’s eyes longingly and the rest.
The key here is to not view a ‘night in’ as being ‘on budget’, but rather an opportunity to spend some cherished time together, alone. Whether you’re watching action films on Netflix or a horror movie via Amazon Prime, taking the time to hold hands and share a bowl of popcorn can transport you back to those heady days of first dating. And that’s what we’re after here, right?
A PICNIC IN THE PARK
During the warmer summer months, it can be lovely to prepare a simple picnic and enjoy it in a nearby park or beach. There’s something about the fresh air and wind in your hair that can really dust off the cobwebs of a relationship gone stale.
Remember to pack a blanket, so you can snuggle up together and watch the sun set. Just make sure you pack the right grub (and utensils) for the task; there’s nothing quite like leaky tupperware, soggy sandwiches and having to swig straight from the Prosecco bottle to ruin the romance.
A NIGHT WALK
For an activity which will cost you nothing, grant some excellent exercise and work up a little sweat – nope, not that – consider taking a night time walk with your loved one. Holding hands whilst strolling and shooting the breeze can represent remarkably valuable time together, as it’s a no phones, no distractions, no cost zone. Should you be leaving the tech at home (really, you should) then of course remember to bring a map and torch, unless ‘getting lost’ is all part of the adventure for you.
A BIKE RIDE
Probably best suited to the summer months, why not head out on your bikes and cycle to nearby villages? There are so many incredible things to explore in the countryside – from churches to castles, and lakes to woodland. Alternatively, why not check out nearby pubs; a pub cycle-crawl, if you will. Pop in for a drink or two (remember your alcohol limits) and enjoy a change of scenery. Bliss.
Isn’t it a drag, having to queue at check in for hours? Does having to remember your passport put a dampener on your holiday excitement? Packing your own bags bringing you down? Do you find sharing the airport facilities with strangers unnerving? Well, all of this stress, worry and fuss could be but a distant memory. There’s only one hurdle; first, you need to be part of the royal family. Though Megan Markle may have given the everyman (and woman) some hope, this, of course, still remains unlikely. You can do your best to imitate their travelling habits though, with these; our 5 IDEAL ways to travel like royalty.
BUY YOURSELF A TITLE
Though it may sound a little far fetched, rumour has it that people who have bought themselves a title receive preferential treatment on their trips. Indeed, according to nobility experts most hotels will upgrade you to a suite and airlines to club or first class simply if you have lord or lady on your passport. Yep, the preferential treatment doesn’t stop there. Restaurants may give you complimentary drinks or desserts, car hire companies might upgrade you to a better car, and if you’re trying to book a last minute spa treatment? As a Lord or Lady, they will always try to fit you in. So, investigate Noble Titles for sale to reap the benefits. And don’t feel guilty about playing the system. You have as much right as genuine nobility – more, even – to enjoy some of life’s perks.
USE A POINTS CREDIT CARD
It’s no secret that travelling like royalty comes with a hefty price tag. The 2017 annual report from Buckingham palace revealed that the royal family spent a staggering $5.8 million on excursions in that calendar year. While us mere peasantry will never be able to afford such a big budget for our travels, a points based system on your credit card, accrued via everyday expenses and purchases, can bring you certain benefits akin to those enjoyed by the aristocracy. Indeed, with enough points saved up, you can earn upgrades to first class on flights and trains, and should you patronise the same hotel chain frequently, upgrades to swankier rooms, too. At the airport itself, you’ll earn residency of the finest business lounges, perhaps granting you a chance to rub shoulders with famous faces. And some cards even allow queue jumping at check in and events. Result!
PRETEND IT’S A SPECIAL OCCASION
Nope, we’re not encouraging fraud on a grand scale, but a little fib never hurt anyone, right? So, wherever you go on your trip, make sure you slip in the ‘fact’ that you’re celebrating a special occasion; the more important and celebration worthy, the better. So, to get the best tables, free drinks and maybe even a little congratulations message scribbled in melted chocolate from the chef, let the restaurant know you’re celebrating. Equally, couples on honeymoon (or those simply on holiday) should tell everyone they’re just married as surveys show they receive up to £430 worth of freebies just for being newlyweds. And even if it’s simply the gesture of a towel folded to look like a swan on your hotel bed, well, the aristocratic birds are all owned by the queen, right?
TRAVEL IN STYLE
Ever seen pictures of the Royals looking dishevelled when they get off a plane? Nope, you’ll never catch Kate stepping off a flight in sweatpants. Whenever the Royals go on tour they like to travel in style – right down to the outfit they fly in. So, if you want to travel like the Royal Family then forget your tracksuit bottoms or leisurewear. And make sure you have an arrival outfit at the ready.
On long-haul royal flights the packing arrangements are also a glamorously grand and stylish affair. Various monogrammed suitcases are a must – how else are you going to organise all those outfit changes? The Royals also colour code their bags by family member. Perhaps you should too.
P’S & Q’S
It should go without saying, of course. But more petinent than any of the above tips, is to keep things courteous, respectful and polite at all times, and you’ll be the automatic first pick for any of the perks associated with royalty. Indeed, you can tell a lot about someone by the way they speak to those behind the check in desk and at the bar. So, keep karma on your side by always being as lovely as possible, and reap the rewards in the most honest way possible.
Ah, the British Isles, a land known for its rich history, picturesque countryside, and, of course, sleep-deprived inhabitants…
Did you know that one in seven Brits are getting by on a measly five hours of sleep or less per night. Yes, you read that right. It seems that us Brits are struggling to catch those elusive zeds, and it’s not just because of the unpredictable weather or our rubbish government.
In the modern world, sleep has become a luxury that many of us struggle to obtain. With our busy schedules, endless to-do lists, and constant distractions, it’s no wonder we’re all walking around like caffeine-fuelled zombies. But have you ever stopped to consider how your daily habits might be sabotaging your precious slumber?
Spending Too Much Time On Our Phone
First and foremost, we must address the elephant in our hands: our beloved smartphones. These pocket-sized devices have become an extension of ourselves, and it’s no secret that we’re spending far too much time on them, on average 4 hours and 14 minutes a day, in fact.
Unfortunately, research suggests that those of us who are ‘joined at the hip’ to our smartphones and tablets are worsening the quality of their sleep. The research also stated that not only should the likes of smartphones be avoided before bed, but that too much use throughout the day can also have a negative impact on sleep.
It’s no secret that the blue light emitted from your phone screen can suppress melatonin production, making it harder to fall asleep. Indeed, it is crucial to refrain from using your smartphone, especially close to bedtime, as the blue light emitted by the device can disturb the natural production of melatonin – the hormone responsible for inducing sleep.
So, next time you find yourself scrolling through social media or binge-watching cat videos before bed, remember that you’re only making it more difficult for yourself to drift off to dreamland. Our advice? Sleep in a different room to your phone, so you won’t be tempted to pick it up.
Worrying Too Much
Us Brits are known for their stiff upper lip, but that doesn’t mean we’re immune to stress and anxiety. In fact, we reckon that our tendency to bottle up our emotions might be contributing to our sleepless nights.
Constantly fretting about work, relationships, that awkward encounter with a neighbour, or something we said to stranger last week can keep our minds racing when we should be resting.
Shona Wilkinson, nutritionist at SuperfoodUK.com, cautions that “concerns about keeping life’s spinning plates from dropping (metaphorically) can leave us feeling anxious during the day as well as into bedtime. Many will say they try to get to sleep but they are distracted by worries, which get in the way of feeling relaxed and naturally falling asleep”.
So what’s a sleep deprived Brit to do? Shona recommends using vitamin B5 in the day time to support the nervous system. “I’d also recommend using the traditional herbal medicine – passionflower” she adds. Passionflower is sometimes used for feelings of mild anxiety (so can be used in the daytime) as well as a sleep aid for night time.
Also consider taking up meditation or mindfulness practices to help calm your mind before bedtime.
“Hitting snooze on your alarm, prolonging waking yourself up, can disrupt your morning, as you are starting a new sleep cycle, which you won’t be able to finish before your alarm goes off again. This sleeping habit can make you feel groggier in the day, and can even disrupt sleep the next night too”, explains nutritionist Cassandra Barns.
Yep, while it may seem like a harmless way to snag a few extra minutes of shut-eye, hitting snooze can actually wreak havoc on your sleep cycle. You see, when you drift back to sleep after hitting snooze, your body starts a new sleep cycle that it won’t have time to complete. This leaves you feeling groggy and disoriented, making it even harder to drag yourself out of bed. So, next time your alarm goes off, resist the siren call of the snooze button and face the day head-on (or, you know, face-first into your pillow).
Indulging in Heavy Foods
We all love a good feed from time to time, but indulging in heavy foods, especially close to bedtime, can make it harder for our bodies to wind down. Foods high in water content, hidden caffeine, and super sugary treats are also best avoided before hitting the hay.
And let’s not forget about spicy and acidic foods, which can cause heartburn and indigestion, making it even more challenging to get a good night’s sleep. So, next time you’re tempted to have that late-night curry or chocolate binge, think twice about the potential consequences for your slumber.
Dr. Marilyn Glenville, author of Natural Alternatives To Sugar, adds; “ensure you are eating little and often during the day to keep your blood sugar steady. This will ensure that the hormone cortisol will start to wind down when you go to bed, as it is supposed to do”.
She also suggests adding more magnesium to your diet, explaining that “magnesium is known as ‘nature’s tranquilliser’ and has a calming relaxing effect on the body. It is particularly helpful if your sleep is being disturbed by cramps, as it is a muscle relaxant. Try to include magnesium rich foods into your diet, such as leafy greens”.
Being Sedentary & Moving Too Little
It’s no secret that sitting all day isn’t great for your health, but did you know it can also affect your sleep? Yep, staying active during the day can help tire you out and make it easier to fall asleep at night.
Research suggests that those who exercise tend to sleep better than those who classify themselves as ‘non-exercisers’. However, the study found that even just by sitting down less a day could help improve the quality of sleep, so you don’t even have to be a ‘gym bunny’ to feel the benefits of exercise. Working out can also be a great stress reliever, helping your to feel more relaxed and ready for a good snooze by the evening.
Working out can play a major role in managing stress levels. There are two main factors affecting this, firstly, any physical activity boosts the production of the ‘happy hormone’ endorphin, also commonly known as the ‘runner’s high’. Endorphins trigger a positive feeling in the body, which reduces the feeling of pain and helps you to relax.
Too Much Caffeine
Caffeine..that magical elixir that keeps us functioning despite our chronic sleep deprivation. While a cup or two of coffee in the morning can help jumpstart your morning, consuming too much caffeine throughout the day can lead to a vicious cycle of sleeplessness. Indeed, caffeine can make it difficult to fall asleep, reduce the amount of deep sleep you get, and even delay your body clock.
“Stimulants such as tea and coffee should be avoided. Caffeine can stay in the body for up to 12 hours; so if you do have sleep problems, avoid tea or coffee from about 12 noon onwards. Also, strong dark chocolate may be better for us than milk chocolate but also contains other stimulants similar to caffeine so is best avoided before bed”, says Shona Wilkinson.
So, before you reach for that fifth cup of coffee, consider switching to a less stimulating beverage, like herbal tea or good old-fashioned water.
Having An Irregular Bedtime & Waking Routine
Oh, the joys of being a night owl! Who needs a regular bedtime routine when you can binge-watch your favourite shows, scroll through social media, or have late-night chats with friends? But beware; irregular bedtime habits may be wreaking havoc on our sleep and overall health.
Recent studies have shown that not sticking to a consistent wake-up and bedtime schedule can lead to a plethora of issues, including obesity, high cholesterol, hypertension, and even an increased risk of heart attack. Yikes! Moreover, irregular sleep schedules can also contribute to depression insomnia (of course) and other health issues.
That said, it’s not just night owls who are wreaking havoc on their sleep health. Dr. Marilyn Glenville says that “many women I see are actually falling asleep around 9pm and then find they are waking too early in the morning”.
Indeed, if you wake up too early you may end up depriving yourself consistently of much-needed sleep, which has a serious impact on your health. Glenville says that “you want to try to go to bed at the same time and get up at the same time every day. A cup of herbal tea, like camomile, an hour before bed can begin the routine. Getting up at the same time is most important”.
It seems that by constantly changing our sleep-wake times, we’re throwing our internal clocks into chaos.
Not Making Your Room A Sleep Haven
While a cluttered room might not seem like a big deal, it can actually have a significant impact on your sleep. A disorganised space can be a source of stress and make it difficult to relax and fall asleep. Plus, who wants to drift off surrounded by piles of laundry and mugs of half drunken tea.
Moreover, “it’s important to keep work out of the bedroom, so move studying and getting through your emails to another room”, says nutritionist Shona Wilkinson.
“This helps you to associate your bedroom as a place of rest. Establish the mood of the room, making it a calm and relaxing environment, this includes the colour of the walls, bed linen and décor, avoiding very bright, stimulating colours”.
So do yourself a favour and tidy up your sleeping space – your mind and body will thank you.
Drinking Too Much
Sure, a glass of wine or a cold beer might help you unwind after a long day, but drinking too much alcohol can seriously disrupt your sleep. Alcohol can cause insomnia, reduce REM sleep, and lead to frequent nighttime awakenings.
Dr. Marilyn Glenville explains; “not only does alcohol affect blood sugar levels causing adrenaline and cortisol to be released, but it also blocks the transport of tryptophan into the brain. Tryptophan is important because it is converted into serotonin, the calming and relaxing neurotransmitter”.
So, while it might be tempting to drown your sleep-deprived sorrows in a bottle of Merlot, consider cutting back on the booze if you want to catch some quality zeds.
The Bottom Line
Our daily habits can have a significant impact on our sleep – for better or worse. But improving our habits, from resisting the snooze button, cutting back on caffeine and moderating our alcohol intake, can set ourselves up for a better night’s rest.
After all, there’s nothing quite like waking up feeling refreshed and ready to tackle the day – or at least that’s what we’ve heard…
Casual Fridays are a bit of a weird concept, aren’t they? Because if your boss ‘allows’ you to wear what you want for just one day a week, then what does that say about their control over you for the other four? But seeing as most offices have one, it’s a wise move to use them to your advantage; by putting your best foot forward and displaying a little of your personality. Here’s how we think they should be done; our 4 IDEAL style tips for Casual Fridays.
DEFINE CASUAL
OK, let’s start by making things complicated. Unfortunately, there’s no universal rule when it comes to casual Friday. The definition of ‘casual’ or ‘dress down’ can be wildly different from company to company, presenting a problem from the off.
For example, in a more formal environment, casual Friday might just involve not wearing a tie. In others, jeans and trainers, such as these from headoverheels.co.uk, might be acceptable. If in doubt, ask your manager or a colleague. Or simply be a rebel and don your Monday to Thursday clothes. After all, there’s a lot to be said for not conforming.
DON’T GO OVERBOARD WITH JEWELLERY
If jewellery isn’t really a thing during your Monday-Thursday routine, try to resist the urge to go overboard as soon as Friday arrives. Sure, as we all know, accessorising is a big deal; something that can transform your appearance and give personality when you’re in a uniform. But let’s face it, too much of the stuff can be restrictive and irritating when trying to get a job done efficiently.
PRIORITISE COMFORT
Though a switch from suit to slippers might be a little too drastic, it can be liberating to really embrace comfort on the one day of the week you can get away with it. Basically, if you think it’s acceptable, trackies are the dream here. Otherwise, loose fitting, soft materialed stuff is perfect. Perhaps we’d stop short at a onesie, though.
WHAT TO AVOID
Generally, we’d love to implore you to wear anything you damn please. It’s your life, body and sense of style, and you shouldn’t let anyone dictate your dress. There are, however, items which you’d be wise to avoid, in order to keep the fabric of the office smooth and fractureless. So, it’s probably not a great idea to wear something which exposes your midriff or is properly revealing. Flip flops, from a practical perspective, are also ill advised; you might be at heightened risk of a workplace injury in such footwear. Finally, we’d also suggest steering clear of shorts; it simply looks a little sloppy.
