I’m a Small Biz 100 for 2019


A Soft Tissue and ScarWork clinic from Crowborough, East Sussex has been selected as one of 100 trail-blazing small businesses in the official count-down to Small Business Saturday, which takes place across the UK on 7 December 2019.

Recover Repeat Soft Tissue & ScarWork is one of this year’s ‘Small Biz 100’, a selection of small businesses drawn from every corner of the UK that reflect the vibrancy of the UK’s 5.6 million small businesses. In the 100 days running up to Small Business Saturday, the campaign will spotlight each of the Small Biz 100, as part of its mission to celebrate small business success and encourage the nation to ‘shop local’ and support British small businesses.

This year’s Small Biz 100 features a range of unique independent businesses each contributing to their communities and offering something different, including Recover Repeat Soft Tissue & ScarWork, founded in 2015 by Kerry White. Kerry is a Level 5 Sports Massage and Remedial Soft Tissue Therapist who specialises in ScarWork. Soft Tissue work isn’t just for ‘Sporty people’ – it can help reduce pain in anyone and helps us all to move with increased freedom. ScarWork is a specialist form of soft tissue work which aims to improve scars caused either by surgery or by misadventure. It is an incredibly gentle hands-on technique, which when combined with soft tissue work, can make long lasting changes.

Recover Repeat Soft Tissue & ScarWork joins hundreds of previous Small Biz 100 businesses, which have been announced by the iconic campaign since its UK launch in 2013.

Day one of the Small Biz 100 count-down kicks off with The Butchers Social, from Henley-in-Arden, Warwickshire, with Recover Repeat Soft Tissue & ScarWork being placed in the spotlight on Monday 7th October 2019, where it will be celebrating by offering free 15 min scar assessments throughout ‘Scar-tober’ at the clinic in Crowborough*. Head over to www.recover-repeat.co.uk for more information.

Founder of Recover Repeat Soft Tissue and ScarWork, Kerry White said:

“I am hugely excited to be a part of the SmallBiz 100 for 2019. There is a wealth of specialist skills and fantastic service buried within small businesses up and down the country and this opportunity allows some of those hidden gems to be spotlighted. On a personal level, it’s great to be part of the group and have that richness of small business experience to call on to help grow my own unique brand and service.

Director of Small Business Saturday, Michelle Ovens MBE said:

“Each year this campaign has grown in support from government, business and communities alike, and so we can’t wait to begin the annual 100-day countdown to Small Business Saturday with the launch of the Small Biz 100 2019.

“Small Business Saturday’s increasing popularity means it was harder than ever to choose just 100 of this country’s incredible 5.6 million small businesses to showcase, but we believe those we have chosen are true representatives of the diverse, creative and inspiring heroes at the heart of our communities.”

In its seventh year, Small Business Saturday is the UK’s most successful small business campaign, which last year saw an estimated £812 million spent in small businesses across the UK on the day, according to research commissioned by founder and principal supporter American Express.

This was up from the £748 million spent on Small Business Saturday in 2017, with 59% of people aware of the day saying they spent more than usual.

The #SmallBizSatUK campaign trended in the UK top 5 on Twitter on the day, reaching over 100 million people globally.

The Prime Minister, the Chancellor of the Exchequer and the Mayor of London were among those publicly supporting the campaign, alongside more than 90% of local councils.

Small Business Saturday also benefits from the backing of leading business organisations including the Federation of Small Businesses, Indeed and Dell. The campaign is also supported by Amazon, printed.com, Square and Xero.

Small Business Saturday 2019 is open to all businesses to participate in and will commence its regional bus tour roadshow across the UK during the autumn, to drum up further support.

The full list of businesses chosen for the Small Biz 100 can be found in notes below.

– Ends –

Notes to Editors

Media Contacts

Seven Hills (on behalf of Small Business Saturday) smallbusinesssaturday@wearesevenhills.com

About Small Business Saturday

A grassroots, not-for-profit campaign, Small Business Saturday was originally founded by American Express in the U.S. in 2010. American Express remains the principal supporter of the campaign in the UK, as part of its on-going commitment to encourage consumers to shop small.

The day itself takes place on the first Saturday in December each year, but the campaign aims to have a lasting impact on small businesses.

On Small Business Saturday, customers across the UK go out and support all types of small businesses, online, in offices and in stores. Many small businesses take part in the day by hosting events and offering discounts.


More information on Small Business Saturday can also be found at:


Twitter – @SmallBizSatUk

Website – https://smallbusinesssaturdayuk.com/

Runner’s Knee


Runner’s knee, more scientifically called patellofemoral pain syndrome (PFPS) is a condition which affects the cartilage on the underside of the knee cap (patella) and the structures which support it, as it moves up and down over the groove on the femur (thigh bone) when you bend and straighten your knee. The injury happens to both top runners and amateurs alike, with some statistics showing it accounts for nearly 50% of all running injuries.


  1. Tenderness around or behind your knee cap
  2. Pain that is aggravated by downhill running
  3. Dull pain when running on uneven terrain
  4. Pain when you push on the patella bone.


Injury occurs when there is ‘mal-tracking’ of the patella in the femoral groove and a chronic stimulation of the pain nerves in the surrounding area. The ‘mal-tracking’ may be due to a number of factors such as alignment of your leg, and abnormal muscle forces. Poor strength and flexibility in the hips, hamstrings and quadriceps have all been shown to contribute to this problem. However, training errors are the primary culprit. This can include an accelerated build-up of mileage, as well as excessive high-intensity running or hill work. Worn out or inappropriate footwear is also cited as a possible cause.


The first line of treatment for PFPS is rest, along with the use of ice and non-steroidal anti- inflammatories (NSAIDs), which may help reduce pain and swelling in the short term. Taping can also reduce pain, again in the short term

Research shows that strengthening the hip/ buttock muscles, specifically the hip abductors and the gluteus muscles, can reduce pain in PFPS. Exercises for this may include squats, lunges, crab walking and bridging. Improving flexibility in the leg, especially the hip flexors is essential.

Physical therapy is also an important component for reducing pain around the knee and mobilising the joints and soft tissue structures.

Remember that cutting back on mileage, or even taking a complete break from running, will be important. A graduated progression back into training can be discussed with your therapist as you work through your rehab programme. Some runners find that uphill running or simulating hills on a treadmill is less painful. Uphill running has the added value of working your glutes. Strong gluteal muscles help control hip and thigh movement, preventing the knee from turning inwards. Cycling, elliptical training and swimming are other ‘knee-friendly’ activities for cross-training.


It is important to be proactive with prevention measures, especially if you’ve suffered from runner’s knee in the past. Implementing a regular strength and flexibility routine should be the focus. Strengthening the hips, glutes, quads and hamstrings improves overall stability and helps the kinetic chain function better – reducing load on the knee and aiding support of the joint. Listen to your body and respond at the first sign of discomfort. Runner’s knee is an injury that worsens if you continue to run on it.

Building mileage slowly will ensure you remain healthy. Do not increase your mileage by more than 5-10% from one week to the next. Avoiding excessive downhill running is also a good thing to do if you’re hoping to skirt injury.

Download this handout for examples of great exercises to help rehab this condition.


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. ©Co-Kinetic 2017

Shoulder Impingement Syndrome

Do you get a sharp, debilitating pain in your shoulder when you are performing tasks like brushing your hair, putting on certain clothes or showering? During these movements, where you raise your arm out to the side and then upwards over your head, do you alternate between no pain and pain?

For example, during the first part of the moment you don’t feel any pain, and then suddenly your shoulder “catches” and there is sharp pain, followed by no pain again as you continue to move your arm upwards. These are all signs of a condition called Shoulder Impingement Syndrome (SIS).

Shoulder Injury

SIS occurs where the tendons of the rotator cuff muscles that stabilise your shoulder get trapped as they pass through the shoulder joint in a narrow bony space called the sub-acromial space. Impingement means to impact or encroach on bone, and repeated pinching and irritation of these tendons and the bursa (the padding under the shoulder bone) can lead to injury and pain.

 Shoulder complaints are the third most common musculoskeletal problem after back and neck disorders. The highest incidence is in women and people aged 45–64 years. Of all shoulder disorders, shoulder impingement syndrome (SIS) accounts for 36%, making it the most common shoulder injury. You shouldn’t experience impingement with normal shoulder function. When it does happen, the rotator cuff tendon becomes inflamed and swollen, a condition called rotator cuff tendonitis. Likewise, if the bursa becomes inflamed, you could develop shoulder bursitis. You can experience these conditions either on their own, or at the same time. The injury can vary from mild tendon inflammation (tendonitis), bursitis (inflamed bursa), calcific tendonitis (bone forming within the tendon) through to partial and full thickness tendon tears, which may require surgery.

 Over time the tendons can thicken due to repeated irritation, perpetuating the problem as the thicker tendons battle to glide through the narrow bony subacromial space. The tendons can even degenerate and change in microscopic structure, with decreased circulation within the tendon resulting in a chronic tendonosis.

Shoulder Anatomy Image

What Causes Shoulder Impingement?

Generally, SIS is caused by repeated, overhead movement of your arm into the “impingement zone,” causing the rotator cuff to contact the outer tip of the shoulder blade (acromion). When this repeatedly occurs, the swollen tendon is trapped and pinched under the acromion. The condition is frequently called Swimmer’s Shoulder or Thrower’s Shoulder, since the injury occurs from repetitive overhead activities. Injury could also stem from simple home chores, like hanging washing on the line or a repetitive activity at work. In other cases, it can be caused by traumatic injury, like a fall.

Shoulder impingement has primary (structural) and secondary (posture & movement related) causes. Primary Rotator Cuff Impingement is due to a structural narrowing in the space where the tendons glide. Osteoarthritis, for example, can cause the growth of bony spurs, which narrow the space. With a smaller space, you are more likely to squash and irritate the underlying soft tissues (tendons and bursa).

Secondary Rotator Cuff Impingement is due to an instability in the shoulder girdle. This means that there is a combination of excessive joint movement, ligament laxity and muscle weakness around the shoulder joint. Poor stabilisation of the shoulder blade by the surrounding muscles changes the physical position of the bones in the shoulder, which in turn increases the risk of tendon impingement. Other causes can include weakening of the rotator cuff tendons due to overuse, for example in throwing and swimming, or muscle imbalances between the shoulder muscles.

What are the Symptoms of Shoulder Impingement?

  • An arc of shoulder pain approximately when your arm is at shoulder height and/ or when your arm is overhead
  • Shoulder pain that can extend from the top of the shoulder down the arm to the elbow
  • Pain when lying on the sore shoulder, night pain and disturbed sleep
  • Shoulder pain at rest as your condition worsens
  • Muscle weakness or pain when attempting to reach or lift
  • Pain when putting your hand behind your back or head
  • Pain reaching for the seat-belt, or out of the car window for a parking ticket

Who Suffers from Shoulder Impingement?

Impingement syndrome is more likely to occur in people who engage in physical activities that require repeated overhead arm movements, such as tennis, golf, swimming, weight lifting, or throwing a ball. Occupations that require repeated overhead lifting or work at or above shoulder height also increase the risk of rotator cuff impingement.

 How is Shoulder Impingement Diagnosed?

Shoulder impingement can be diagnosed by your physical therapist using some specific manual tests. An ultrasound scan may be useful to detect any associated injuries such as shoulder bursitis, rotator cuff tears, calcific tendonitis or shoulder tendinopathies. Finally, an x-ray can be used to see any bony spurs that may have formed and narrowed the subacromial space.

What Does The Treatment Involve?

There are many structures that can be injured in shoulder impingement syndrome. How the impingement occurred is the most important question to answer. This is especially important if the onset was gradual, since your static and dynamic posture, muscle strength, and flexibility all have important roles to play. Your rotator cuff is an important group of muscles that control and stabilise the shoulder joint. It is essential the muscles around the thoracic spine and shoulder blade are also assessed and treated as these too work together with the entire shoulder girdle.

The early stages of treatment will involve manual therapy, including massage to relieve pain and release tight structures as well as mobilisation techniques to restore normal shoulder movement. Strapping/taping can be helpful in reducing pain as well as ultrasound and laser therapy. As you move through the other stages of treatment your therapist will prescribe rehabilitation exercises specific to your shoulder, posture, sport and/or work demands.

Corticosteroid injections can be useful in the initial pain relieving stage if conservative (non-surgical) methods fail to reduce the pain and inflammation. It is important to note that once your pain settles, it is important to assess your strength, flexibility, neck and thoracic spine involvement to ensure that your shoulder impingement does not return once your injection has worn off. Some shoulder impingements will respond positively and quickly to treatment; however many others can be incredibly stubborn and frustrating, taking between 3-6 months to resolve. There is no specific time frame for when to progress from each stage to the next. It is also important to note that each progression must be carefully monitored as attempting to progress too soon to the next level can lead to re-injury and frustration.
More information on shoulder pain can be found on the NHS website.

Thanks to Co-Kinetic Journal for the information

The Brain on Nature

Ashdown Forest walk

In today’s modern world, it’s widely accepted that most people aren’t doing enough physical exercise and are spending too long using screens and technology. One recent survey found that only about 10 percent of American teens spend time outside every day. According to research by the Harvard School of Public Health, American adults spend less time outdoors than they do inside vehicles—less than 5 percent of their day.

Public Health England's current recommendations for physical activity
Public Health England’s current recommendations for physical activity

Yes spending time outside is great but more specifically spending time in a forest.  Now I have long recognised that I tend to do much of my best thinking when I’m out walking in the woods, usually with my dog.  I thought it was down to the quietness and the ability to get away from the demands of the world but there may be more to it than that and the science is there to support it.

A 15-minute walk in the woods actually causes measurable changes in physiology according to  Japanese researchers at Chiba University who sent 84 subjects to stroll in seven different forests, while the same number of volunteers walked around city centers. The forest walkers hit a relaxation jackpot: Overall they showed a 16 percent decrease in the stress hormone cortisol, a 2 percent drop in blood pressure, and a 4 percent drop in heart rate. 

In some countries governments are promoting nature experiences as a public health policy. In Finland, a country that struggles with high rates of depression, alcoholism, and suicide, government-funded researchers asked thousands of people to rate their moods and stress levels after visiting both natural and urban areas. Based on that study and others, the Natural Resources Institute Finland recommend a minimum nature dose of five hours a month—several short visits a week—to ward off the blues. A 40- to 50-minute walk seems to be enough for physiological changes and mood changes and probably for attention.  

But being in the forest isn’t just good for the body, the mind also shows positive change. Korean researchers used functional MRI to watch brain activity in people viewing different images. When the volunteers were looking at urban scenes, their brains showed more blood flow in the amygdala, which processes fear and anxiety. In contrast, the natural scenes lit up the anterior cingulate and the insula—areas associated with empathy and altruism. Maybe nature makes us nicer as well as calmer.

If only here in Crowborough, we had access to a beautiful forest…wait a moment…

If you’d like to learn more about this, I can highly recommend a book called “The Brain on Nature” by  physician Eva Selhub and biophilosopher Alan C. Logan
Extracts taken from National Geographic article

The power of positive thought through injury

Lady receiving treatment for an injured ankle
Injuries can occur at any time

It’s awful being injured isn’t it?  Seeing all your friends off doing the activity that you all love whilst you’re stuck at home.  Seeing their sporting successes pasted all over social media (Oh, we all do it!) and the longer the injury goes on the worse everything seems to get.

Are you aware that chronic injury-related pain could be influenced by psychological symptoms such as depression, anxiety, and stress?  Let’s look at that in more detail and find something that we can do about it.

Chronic pain is an acute and/or intermittent pain that persists for more than three months duration and has become a major health problem due to the high number of people affected. Apart from individual suffering, chronic pain is the cause of many social and financial pressures on society.

The causes of musculoskeletal chronic pain vary and are in several patients unknown. Some of the most common causes reported are injuries related to traffic accidents (whiplash), falls, or sports injuries. Chronic injury-related pain may be influenced by different physical and emotional factors that also affect daily life. During the last decade, attention has been paid to psychological factors such as depressive symptoms, anxiety, and negatively coloured cognitions that could be associated with future impairments.

In the athlete, this can manifest itself as fears of returning to the sport,  fear of letting down themselves or their teammates and fear of the injury reoccurring.  Thus, a vicious spiral ensues.

In terms of soft tissue therapy, there is much anecdotal evidence to show that the soft tissue tension is influenced by the emotions as much as the training and so injured athletes in effect risk prolonging their injury with their own negative emotions.

What can we do?

Goal setting is one of the easiest places to start.   The athlete should set SMART (specific, measurable, achievable, realistic and time measurable) events appropriate to their training goals and the expected injury recovery progress.

It is important that the goals should self-determined by the athlete so that the athlete has  ownership  and adheres to it. Effective goal setting during rehabilitation should include making different levels of goals relating to overall recovery and beyond (long term), stage of healing goals (medium term) and day-to-day aims and objectives (short term).  The simple task of  ‘ticking things off the list’ when the goals have been achieved and to look back and see the progress made  helps the athlete create a more positive frame of mind.

Mindfulness techniques are also useful.  Being able to decipher what it is that we can control and letting go of what is beyond our control is for centuries been used to create a calm environment. Headspace do a great free app for your phone that will get you started and teach you the techniques.

Sports Massage ‘Lite’ offer – just £20

If you made it your New Year’s resolution to go to the gym for the first time and you’ve been working really hard to keep it, it’s about this time of the year when you’re feeling pretty sore and your motivation begins to wain. Fear not – as I’m here to help.
If you’ve never had any kind of sports massage and therefore don’t know how good it feels and how it can help you recover after your training session then I’m offering you the chance to try it out!

A Sports Massage ‘Lite’ appointment is 30 minutes long and costs just £20!

Woman exhausted on the treadmill
Is this you at the gym?

You can choose to focus on either your legs or back/shoulders – whichever you’ve been working on. This isn’t for those who have an issue that they would like looked at – for that you’ll need to book a full Initial Assessment. But if you want to try out a general flush and loosening then this is a great opportunity. Appointments are available both day and evening (subject to availability) and if you decide you like it – you’ll get 10% discount off the price of a full Initial Assessment appointment too!

Terms and Conditions
1: New customers only
2: Only 1 Sports Massage Lite appointment per customer
3: These are a general taster session and won’t treat any specific problem.
4: Offer runs until 8th Feb 2019

Jaw Tension

We’ve all seen people who display jaw tension by clenching their teeth, sticking out their tongue or biting their lip when their trying really hard at something. If you recognise that’s you when you’re exercising then it usually means that you’re lacking a bit of control.  Yes, we read them as signs that we’re concentrating but they can also reveal a lack stability that you’re trying to overcome. These appear when we’re not using our stability mechanisms correctly. 

As my lovely clients will hear me say regularly, “Everything’s connected” and so fixing the face and jaw has a knock on effect throughout the body. The shoulders and neck tighten, the upper limbs lose their range of movement and the rib cage is so tight that it can affect breathing patterns. It’s like trying to exercise which wearing a suit of armour!   In practice you can see that performance can be affected quite a lot. 

So just relax the face yes?

Well, as with everything it sounds easy, but the reality is often not quite so simple. As mentioned at the beginning, the act of face fixing can be a coping and enabling strategy allowing you to perform an exercise at a level higher than your body is actually capable of.  By taking away the tension and keeping a soft mouth and jaw, you may find that you struggle to perform the exercise at the same level. However, stick with it as you’re now having a better base on which to build your performance in order to take you to the next level.  

Help! What can I do?

If you’re struggling with letting go, a simple exercise you might try when you feel you’re fixing your jaw is to take a deep breath and upon letting it out, allow the jaw to drop and the mouth to open. Take a couple more breaths in this position and then close the mouth again.  Take another deep breath and again let the jaw drop and this time, you should find that it drops to a lower position than previously. Keep repeating until you feel the tension has gone.

The benefits of a relaxed face are numerous. Runners should be able to gain a better stride length, Lifters and Tennis Players should have better shoulder range, Desk Jockeys may find that their headaches reduce and everyone should be able to get more air into their lungs as the rib cage is allowed to expand wider.

Go on – try it and let me know how you get on at @recoverKerry 

Thanks to @JEMSMOVEMENT and Susan Findlay (www.susanfindlay.co.uk) from NLSSM.  

Plantar Fasciitis for Runners

Runners often suffer from Plantar Fasciitis which affects the sole of the foot and the heel.

Those poor feet! Every time you take a step, the tissues in the feet must absorb forces several times your body weight. It’s no wonder that sometimes the system breaks downs. 

The Plantar Fascia is a thick elastic band of tissue that stretches from the heel to the base of the toes but don’t forget mantra #1 ‘everything’s connected’, so works with the fascia of the back line to store and return energy making us springy. 

PF tends to produce pain during the push off phase whilst running as, due to its powerful attachment, part of it’s job is to stabilise the forefoot during the large forces produced during this part of the stride. 

Recent research has shown that it’s actually more of a tendinopathy (rather than a tendinitis) where there is a degenerative process involved including collagen breakdown, hence why you may hear of it called Plantar Fasciopathy. 

The symptoms can include:
A sharp stabbing pain or deep ache in the arch of your foot or in the middle of the bottom of your heel

Stiffness or pain first thing in the morning that tends to lesson with a few steps but worsen as the day progresses.

Pain that worsens when climbing stairs or standing on one’s toes.

It can be  caused by a variety of factors such as over-training, performing repeated hill workouts or speed work, wearing unsupportive shoes or a general lack of foot strength. 
It can also be triggered by bio-mechanical factors such as fallen arches, pronation or tension held further up the facial chain. 


Unfortunately it’s one of those conditions that niggle around for a number of months (3-6 typically but possibly longer if you’re on your feet for long periods or lifting heavy objects.)

So how do we improve things?   Somethings you can do yourself are:

Try gently mobilising the fascia by rolling your foot over a hard ball is an easy win as it can be performed whilst sitting in front of the TV! Or manually pulling your toes back especially first thing in the morning may help. 
Continue to mobilise the ankle (and therefore the Achilles tendon) and calf frequently by drawing circles in the air with your toes.

Then it’s time to bring in the professionals. 
Have your shoes checked by a specialist running shop to ensure they are offering the correct support. 

Seek treatment from a therapist to assist you in reducing the tension along the whole of the back facial line (including hamstring length, lower back and right up to the shoulders and neck.)

To stop it reoccurring, make sure you run on a variety of surfaces and look to strengthen the muscles your foot. Keep as much range within the hips as possible and avoid continual low back pain. A therapist can help with all of these but do keep moving!  

Extracts taken from Co-Kinetic Advice Handout July 2018

The Power of Sleep

“I’ll live whilst I’m alive and sleep when I’m dead”
is a line from one of my favourite songs and whilst there is not much to criticise the great Bon Jovi about,  they may have got this one wrong.

You see the power of sleep (whilst you’re alive!) is not to be underestimated.  In fact it’s possibly the most important thing we must do to survive, repair, recover and retain skills. It enriches a diversity of functions, including our ability to learn, memorise, and make logical decisions and choices. It re-calibrates our emotional brain circuits and down in the body it restocks the immune system: fighting malignancy, preventing infection and protecting from illness

However, many of us just aren’t getting enough sleep every night.  According to the National Sleep Foundations’ recommendations  the amount of sleep we need varies throughout out life according to age with adults needing between 7 – 9 hours each night yet,  the average Britain only gets just over 6.5hours.

So what effect does this have on the general public?

Sleep deficiency in the general public can affect:

  • all efforts to improve body composition
  • strength and fitness
  • long-term health contributing to:
  • increased blood pressure
  • impaired appetite control
  • over eating, weight gain and obesity
  • carbohydrate metabolism/blood sugar control introducing a state similar to diabetes
  • inflammation
  • lowered immune function

Additionally, less than 6h sleep or more than 10h sleep is associated with a greater risk of obesity, heart disease and diabetes.

But what if you’re an athlete?
With an increased training load, the effects on the body and performance can be even worse. Physical performance has been shown to be affected by lack of sleep, including weight-lifting, cardiorespiratory functioning and psychomotor tasks that require accuracy and consistent performance

  • Lack of sleep reduces accuracy during skill testing.
  • Less than 8h sleep (and particularly less than 6h) reduces your time to physical exhaustion by up to 30%, and aerobic output is reduced. In addition, the following are also seen:
    • reduced limb extension force
    • reduced vertical jump height
    • reduced peak and sustained muscle strength
    • reduced cardiovascular capacity
    • reduced metabolic and respiratory capability
    • increased rates of lactic acid build-up
    • reduced blood oxygen saturation
    • increased blood carbon dioxide
    • a reduction in self-cooling ability.

So what can we do to get a good nights sleep?

Reduce blue light exposure.
We need blue light (a wavelength that is highly concentrated in sunlight) during the day. In fact, it is absolutely crucial for many of our body’s processes including setting the body clock, However, it is also emitted from the screens of electronic devices and so the use of these after dark impacts the human circadian clock contributing to sleep deficiency.

Maximise daylight exposure particularly first thing in the morning.
Did you know that sunlight in the morning actually signals a part of your brain (the hypothalamus) and all corresponding organs and glands to be alert and wake up? Not only that, it also triggers our body to produce optimal levels of daytime hormones and neurotransmitters which regulate our internal patterns (sleep, alertness, eating, digestion, hormone production, mood and temperature).
Break your day up with a walk or simply take a hot drink outside to enjoy.

Add a pre-sleep routine 
The body likes routine and by completing a simple routine, such as switching off electronic devices, having a hot drink etc will signal to the body that it’s time to relax. Think of it as a warm up to sleep.

Put your thoughts on paper
By writing down all the things that you’re trying to remember for the next day, it allows the mind to quieten knowing that nothing will be forgotten and again signals to the body/brain to relax and sleep!
Thanks to Paula Clayton.  Extracts taken from Co-Kinetic