As we move into October, many of us are still settling into the routines that come with the new season. For some, September brings that “fresh start” feeling with the school term, October can then feel like the month when the pace really begins to pick up. Even though my own children are grown up (my youngest has just headed off to university!), I still find this time of year busy and sometimes a little overwhelming.
Life has a way of cranking up the pace, and we all go through periods when personal challenges and full schedules collide, juggling work, family, and even just the everyday stuff. It’s during these times that caring for ourselves becomes even more important—not as a luxury, but as a necessity.
October’s newsletter is all about simple, evidence-based ways to support your wellbeing: good sleep, mindful movement, breathwork, and the power of therapeutic massage. I’ll also share a few things I’m doing that have made a difference.
My hope is that it reminds you to prioritise yourself and helps you find small, sustainable habits that make life a little gentler.
– Theresa
Sleep Hygiene: The Foundation of Wellbeing
Sleep is more than rest — it’s when your body repairs itself, consolidates memory, and regulates mood. Yet nearly 1 in 3 adults in the UK struggle with insomnia or disrupted sleep (NHS data).
Good “sleep hygiene” helps. Here are some tips and a couple of things I’ve started doing myself:
- Keep a consistent bedtime and wake-up time—even at weekends.
- Limit screen use in the hour before bed; blue light delays melatonin release.
- Create a calm, cool, dark sleep environment.
- Try a short wind-down routine—stretching, journaling, or gentle breathing.
Personal practices: I now keep a journal and pen by the bedside, so there is no excuse not to write down a few thoughts before sleeping (it helps clear my mind). Also, I now use a sleep mask to block light—this has noticeably improved how rested I feel. Research shows that even small improvements in sleep can lead to better mood, concentration, and resilience to stress.
Movement is Medicine
It’s well-documented that regular movement lowers risk of chronic disease, boosts energy, and improves mental health. Importantly, it doesn’t have to mean intense workouts—just 150 minutes a week of moderate activity (like brisk walking) can reduce risks of heart disease and depression. Here are a few ideas:
- A short morning walk to set your body clock and energise your day.
- A game of tennis or pickleball with a friend.
- Join a Pilates, yoga or Tai Chi class
What we can offer to support you:
If you haven’t already, why not carve out some time for yourself and join our Pilates classes (mat classes or small in-studio sessions). Alternatively our extensive online library offers beginner level to advanced Pilates sessions, resistance sessions (great for improving strength) or you could explore our short “wake-up & stretch” and “evening wind-down”routines.
Email Pilates@thebodyworks.co.uk or call 0116 2885533 for more information
Breathwork & Meditation: Calm in the Chaos
Breathwork and mindfulness aren’t just “nice extras”— they change the body’s stress response. Slow, diaphragmatic breathing has been shown to lower heart rate, reduce blood pressure, and improve feelings of calm. Here are some ways to build it in:
- Everyday practice: Box breathing (inhale 4, hold 4, exhale 4, hold 4) for 6 cycles.
- Link mindful breathing to an activity you already do, to introduce breathwork into your day. For example, when you wash your hands, boil the kettle or get yourself a drink.
- Guided meditation apps such as Headspace, Calm, Smiling Mind can help to provide mindful moments into our day, reducing adrenaline levels and provide a different perspective.
Research highlight: Research has shown that practicing slow-paced breathing (around 6 breaths per minute) was associated with improved emotional wellbeing, better sleep quality, and reduced markers of stress, and that even 5 minutes a day can improve focus, sleep, and resilience to stress (Frontiers in Psychology, 2021)
Therapeutic Massage: Time Out for You
When life gets busy, it can be hard to justify taking an hour just for yourself. Yet therapeutic massage is one of the simplest, most effective ways to reset body and mind. Massage has been shown to:
- Reduce pain and muscle tension
- Improve circulation and flexibility
- Lower stress hormones and improve mood
Whether you’re juggling work, family, or personal challenges, a massage can offer the pause you need to recharge. Explore our Therapeutic Massage Packs here.