*Microhabit Fitness* is a comprehensive guide tailored for busy professionals, advocating for

Settling down at night when the winds are so blustery and the chills are beginning to creep in can be challenging, but it certainly isn’t impossible. There are countless ways to try and get to sleep faster, from staying active during the day to building a reliable and habitual routine to prepare your body to rest. ### Content creator Emmie has listed her top tips and tricks to help you get some quality shut-eye without spending hours lying in bed staring at the ceiling. “First, you’ve heard it from millions of people, you’ll hear it from me. The best thing you can do to wind yourself down is tea,” she told followers. ### ### ### “And that’s what you’re going to need to do. You’re going to need to build habits that will trick your brain into thinking it’s time to sleep, if that’s not something that you already do.” From chamomile to ginger tea, there are plenty of herbal beverages that can help your brain and body settle down. But it is wise to save the caffeinated teas, such as English Breakfast and Assam, for earlier in the day to avoid overstimulation, which risks keeping you awake for longer. Top of the list is chamomile tea, which the Sleep Foundation advocates as a reliable ingredient in many herbal beverages to help soothe and calm. **LATEST DEVELOPMENTS:** * Dementia: Struggling to sleep linked to 40% higher risk of cognitive decline, scientists warn * How to sleep: Key exercise rivals pills by adding two hours of rest and improving quality by 15% * Doctor lauds two fermented foods that 'help sleep greatly' - your body will 'thank you' ### ### Overall, chamomile is considered to act as a mild sedative or tranquiliser, which can relax the nervous system and, consequently, promote better quality sleep. By boosting sleep quality, one study even found that the tea helped those with insomnia “function slightly better” during the day as well. Another fan-favourite bedtime beverage is lavender tea. Naturally caffeine-free, the drink can be enjoyed from morning to night and is known for its ability to calm nerves, leading to better quality shut-eye. ### ### ### Additionally, the herbal remedy is said to have even more benefits, supporting skin health and, like chamomile, can calm the nervous system. And, according to the Tea Makers of London, peppermint tea is a “great option for a pre-bedtime drink”, thanks to its essential oils, which allow muscles to relax. As well as its sedative properties, it has a natural ability to calm anxiety too, adding to its bounty of sleep-assisting qualities. **Our Standards:The GB News Editorial Charter **

It's no secret that getting a bit of extra exercise each day will no doubt yield a number of health benefits, helping to keep you in tip-top condition physically and mentally. Additionally, making sure you hit your daily exercise targets can support weight loss, although it might not be necessary to adopt the daunting lifestyle that many fitness gurus embrace and promote online. ### More often than not, strict regimens whereby the gym bunny works out every day and sticks to a limiting diet are highly unsustainable. For one slimmer, incorporating a simple microhabit into her daily routine was the key to shedding pounds. ### ### ### Frances Michelle, who goes by @francesmichelle__ on TikTok, lost 10lb in just six weeks after prioritising 10,000 daily steps. Sharing her progress with followers, she admitted she "couldn't believe how much her body changed" after introducing the microhabit. Observing the wise words of Hippocrates - the father of modern medicine - who said that "walking is man's best medicine", many experts agree that the daily benchmark should fall around 10,000 steps. **LATEST WEIGHT LOSS TIPS** * 'I shed belly fat without dieting - my results came from a 10-minute cardio routine' * Weight loss: 'I got rid of my stubborn arm fat - 2 key workouts toned them up' * 'I toned up my abs while still enjoying life - the first change happened in the kitchen' ### Of course, this number will depend on several factors, including fitness levels, other workouts you may be doing, caloric intake, and your personal goals. For weight loss, Pritikin Longevity Center proposes a minimum of 30 minutes of moderate physical activity every day - or, at least, most days. Confirming the benefits of a daily walk, the NHS stated: "Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, and make your heart healthier." Luckily, the British health service added that it's not necessary to "walk for hours" and that just 10 minutes is worthwhile. Experts stated: "A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64." A "brisk walk" is defined as faster than a stroll, at around three miles per hour. You know you've got the speed right when you're able to speak but unable to sing. ### ### ### ### If walking's not your thing, any type of physical exercise will assist a calorie deficit, Nuffield Health explains. While walking 10,000 steps a day can support weight loss, it's not mandatory, the trust said. Advising people to prioritise "time spent on the move", experts said: "If this means walking, 10,000 steps a day can be a great target." If you want to incorporate a new activity into your day-to-day routine, it's always best to consult your GP or equivalent medical professional to ensure it is an appropriate lifestyle change for you.

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