Small habits, kept up

Plain, practical notes on sleeping better, moving more, eating well and keeping a calmer mind. No miracle fixes: just the ordinary things that add up.

• A steadier night's sleep

  Why a regular wake-up time matters more than an early bedtime, and what to do with the hour before bed.

• Moving more without a gym

  Walking, stairs and two-minute breaks: how to fit movement into a day spent sitting down.

• Eating well, simply

  Half a plate of vegetables, water first, and a few swaps that need no recipe book.

• Taking the edge off stress

  Slow breathing, time outdoors and talking to someone: small steps for busy weeks.

These notes are general information, not medical advice. If something about your health worries you, talk to a doctor or another qualified professional.