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Monthly August 2020
Ghostwriting Memoir
Your Memoir: How To Choose A Great Title

If you are writing a memoir, or hiring a ghostwriter to write one for you, it needs to be an accurate depiction of your life – it should include all the interesting twists and turns, all the mistakes, all the joy, the heartache, the triumph, and successes. It’s such an important book for your family – and potentially a wider audience – to have, that you really should spend a good amount of time coming up with the ideal title.

The title should sum up your life story, while simultaneously inviting the viewer to open the book and plunge into the narrative of your life. Maybe this is why people have trouble thinking of something that really works; it’s a lot of pressure to get it right. It’s a lot of responsibility for the future. Yet it doesn’t have to be. Here are some useful tips about coming up with the perfect title for your memoir so that future generations will want to read it.

Keep It Simple

Within any life, there are going to be plenty of memorable moments, and many of them could form the basis of a title. That’s not a bad way to start thinking about what you’re going to call your memoir, but you must remember to keep it simple. Anything that’s too complicated, too full of puns, too long, or just not understandable isn’t going to entice many people to choose your life story over someone else’s memoir. All things considered, you really want to attract readers, not make them think twice about picking up your book.

memoir

The book’s title should try to record a sense of what your story is about without giving away any surprises that you want the reader to discover for themselves. It should also be kept short and sweet – short titles are much more easily remembered.

Match The Tone

The title of your memoir should also match the tone of the rest of the book. This means that the reader is going to be able to understand just what kind of story you’re telling; is it going to be funny or serious, for example. If your memoir is meant to be inspiring, a funny title won’t convey the right message. If it’s full of amusing anecdotes, a more straight forward title might be confusing. Matching the tone and the title will help to narrow down your choices and will help people be much more aware of the type of book they might be about to read.

Will There Be More?

If you’re planning to write, or have someone write, a second part to your memoir (or even a third or fourth part, come to that) then your title should let readers know there is more. You could, depending on the tone as mentioned above, simply write ‘Part 1’ as a subtitle. Alternatively, you might think of a clever play on words that would lend itself to another book in the same vein.

memoir

Look For Memoir Inspiration

If you are finding it hard to come up with ideas for the title of your memoir, why not look around your local bookshop or online to see what other people have called theirs? Although it’s not a good idea to copy the title word for word, it might give you some inspiration and a push in the right direction.

Remember, when you choose to have a ghostwriter to help you create your memoir you aren’t going to have to work all this out for yourself; I can be with you every step of the way from title to ‘The End’. Get in touch today to find out more.

Lisamarie Lamb | 3rd August 2020

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Type of Work

£
Magazine Writing & research per 1000 400
Magazine Editor per day 250
Magazine Sub-editing per 1000 120
Magazine Fact checking per day 200
Newspaper (regional) Writing & research per 1000 220
Newspaper (regional) Sub-editing per 1000 95
Newspaper (regional) Fact checking per day 200
Newspaper (national) Writing & research per 1000 700
Newspaper (national) Sub-editing per 1000 450
Newspaper (national) Fact checking per day 200
Online/digital media Writing & research per 1000 180
Online/digital media Sub-editing per 1000 95
Online/digital media Fact checking per day 200

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Please contact me using the information below; I’d love to hear from you.

Phone

07710 611592

Mail

info@lisamarielamb.co.uk

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WHAT I CAN DO

Blog Writing

A blog is an essential tool in ensuring your website is seen. I can create regular blog posts that will move you up the rankings and give you a better placement within your industry.

Ghost Writing

Have you ever wanted to write a novel, memoir or short story but don’t have the time? Do you have the ideas, but the words don’t flow? I can help. Contact me for a confidential chat.

Articles

I am happy to carry out research, conduct interviews, and write/edit articles of any length. Contact me for more information about my rates and services.

Web Content

From your home page to your about me details and everything in between, you want a website that has snappy, interesting, high quality content. Let me create it for you.

Sales Letters

If you have a product that you want others to know about, you need a sales letter that is going to get attention – and keep it. I can write that letter for you.

Emails

Are you thinking of starting an email campaign but don’t know what to include? Or perhaps you want to send a special email to that special someone, but you can’t think of the right words. Contact me and we can discuss exactly what I can do to help.

Product Descriptions

Selling products online can be an excellent way of making a business, but if your products sound boring and your descriptions are dull, no one will want them. I’ve written thousands of products descriptions, and I can make your products shine.

Copy Editing & Proofreading

Have you written something that needs that extra level of checking? With my years of experience I can proofread or copy edit your work so that it’s the best it can be.

Social Media Management & Digital Marketing

Getting your digital marketing and social media strategy right is essential. I can provide and implement a social media marketing plan that works for you. Contact me to find out more.

About MeAbout Me

I'm a content writer

TESTIMONIALS

Excellent work by Lisamarie, on time, great quality and constant communication. Would not hesitate to recommend and in fact use again as soon as opportunity arises.

Andreas K
Andreas K

Lisamarie was great to work with - she did a fantastic job that completely met the brief and was delivered before the deadline.

Helena W
Helena W

Quick and brilliant, nailed the brief! Will work with her all the time 🙂

Roshni S
Roshni S

Fantastic work A++++

Rob C
Rob C

It was a pleasure to work with Lisamarie, she adjusted to our workflow and process with ease and completed work quickly and effectively.

Geoff J
Geoff J

Lisamarie is a very good writer and is very easy to work with. She reacted well to my guidance and provided me with content I'm very happy to use. I look forward to working with her again soon.

Ola F
Ola F

Great work from Lisamarie, articles are exactly what we wanted

Matthew E
Matthew E

Brilliant work from Lisamarie. I would definitely retain her again and recommend her to others.

Brad B
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REVIEWS

HELLO, I'M LISAMARIE.

I started writing in my late teens but it was only with the birth of my daughter that I decided to write more seriously, with the aim of publication. Since that decision in 2010, I have had over 40 short stories published in anthologies and magazines.

Find out more about my publications on my Amazon Author Page.

I am the features and online editor for insideKENT and insideSUSSEX magazines.

I am also a freelance writer who has ghost-written hundreds of blog posts, articles, reviews, fiction, and more.

I live with my husband, daughter, and a cat called Cheryl in the Kent countryside next door to a field full of horses.

http://www.facebook.com/lisamarielambwriter

http://www.twitter.com/lisamarie20010

MY STORY

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my diary
Uncategorised
Why Having A Hobby Is A Good Idea

Think back to when you were a child and all the hobbies you had. It’s likely that you were always filling your time with something. They may have been organized kinds of events in specialist classes, for example, such a dancing or gymnastics, or they may have been things that you did by yourself at home like reading or colouring. Whatever it was you did, it is clear that you had fun and learned a lot. When we grow up, those hobbies tend to fall away as we become busier, but having a hobby is actually something that is good for us. Here are some of the reasons why you should find one again and enjoy yourself.

 

Make Friends

As adults, it is much harder to make good friends than it was when we were younger. You’ll have plenty of acquaintances, but friends are far different, and they are important – they are even good for your health. Some hobbies, particularly sports, will help you to make real, lasting friendships. It is easier to make friends with the people you enjoy a hobby with because you already have something in common.

 

More Self-Esteem

If you have low self-esteem, a hobby is a great way of boosting your confidence back up again. The more you practice whatever your hobby is, from jazz saxophone lessons to painting, to running, to playing cards, or anything else at all, the better you will be. As you see these gradual improvements happening, you will also see your confidence growing in not just your hobby but in other areas of your life because you have proven to yourself that you can do whatever you set your mind to.

 

hobbies
I’ve been painting recently

 

Less Stress

Although we all get stressed every now and then, chronic stress can be a big problem for many people. It’s important if you do suffer from stress to find ways to reduce it as much as possible for your physical and mental health. A hobby is the ideal way to reduce your stress levels because it puts you right in the moment, and you don’t have to think or worry about anything else in your life; you just concentrate on the task at hand. This gives your mind and body the chance to relax, lowering the cortisol (stress hormone) in your body, and making you feel happier in general.

 

You Will Be Interesting

What would you be doing without your hobby to keep you entertained? You might well be bored and, as the saying goes, bored people are boring. If you want to be more interesting, then you need something interesting to talk about, and your hobby is just that. If you truly love it, you will have passion about it, and be able to talk about it with your friends, family and colleagues. This will inevitably lead on to other conversations and you can join in with those too.

 

hobbies

 

You Will Feel Younger

Hobbies keep your brain active, and that means you will feel a lot more youthful, and your brain will continue to work better as you do age. Older people who don’t have hobbies age much more quickly in terms of their mobility and their brainpower than those who have at least one activity to enjoy every week.

Lisamarie Lamb | 13th December 2020
Uncategorised
Veg Pledge – Testosterone Boosting Vegetarian Foods

Testosterone Boosting Nutrition 

In aid of November being Veg Pledge, The Marion Gluck Clinic has put together a list of vegetarian foods that help boost Testosterone, which is a hormone important for both men and women for improving confidence and drive, enhancing libido and is essential for maintaining strong bones.

Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals!

 

Garlic

Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. So whilst garlic doesn’t itself act as a testosterone boosting food, it is a cortisol reducer and by association boosts testosterone levels. 

 

Almonds

Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc-rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.

 

Spinach

Spinach has long been considered one of the best testosterone boosting foods around! One of the most popular superfoods, it was Popeye’s food of choice for a reason! Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!

 

Lemons

Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic, they help to lower your levels of cortisol which means testosterone can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen level which means testosterone can be more effective.

 

Bananas

Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!

 

Porridge Oats

Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. There are a number of different B Vitamins, many of which are found in testosterone boosting foods. One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which suppresses the production of estrogen, thereby helping testosterone levels to rise! Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods!

 

If you think you may have low testosterone levels – seek medical advice.

Your symptoms may be down to a hormonal imbalance. The Marion Gluck Clinic treat a range of symptoms that can be reduced and even irradicated by bio-identical hormonal replacement treatment.

Lisamarie Lamb | 30th October 2020
Writers
Writing A Story: How To Make Your Story Ideas Stronger

Let’s be honest now; writing a story and thinking up a story idea is not the difficult part of writing. Getting that idea down on the page and making it as strong as it can be… that’s the tricky part. Yet it’s something that you absolutely need to do if you want to make your story shine. Here are some tips on how to make your story idea stronger so that it can be the best version of itself possible.

What’s The Problem When Writing A Story?

Every good story has to have one central premise, and that’s conflict. No matter who is in conflict with whom or what, this element simply has to be there, otherwise you really have no story at all.

writing a story

So… what’s the problem in your story? What’s the big issue when writing a story that is causing your characters pain? What are they trying to get over, or achieve, or make better? Knowing this and making it a bigger part of the overall story so that not a single reader is going to miss it will strengthen your story no end.

Push The Character Further

Don’t be nice to your characters. At least, not all the time. We’re not telling you to go ahead and be George R. R. Martin or Stephen King them all (unless you want to), but they have to have difficulties in their lives otherwise no one is going to want to root for them. The story of a normal man or woman going about their daily business might be written well – it might even be beautiful – but unless there is conflict and unless your characters are pushed as far as you can push them, readers aren’t going to remember your writing once they’re done with it.

What you really need is a character who is just like them, just like the reader, and who has to go through pain and suffering in an effort to resolve (or not) the central conflict. This will be remembered and this will make your story much stronger.

What is the worst thing that could happen to your character? Take that idea and write about how they get over that problem, or how they let it take them down. You can go either way.

Combine Two Unrelated Ideas

Some of the strongest stories are those that are seemingly two completely different ideas thrown together. But what if you took those ideas and combined them into a story that no one had heard before? This is why this idea is so important. It’s why it needs to be considered.

writing a story

Open up a dictionary and find the first word your finger points to. Then do it again in a different part of the book. Take those two words and make a story out of them. Working out how to combine the two ideas will give your idea an added element of strength.

Write What Excites You

Every writer is told to write what they know. That’s fine, but if what you know doesn’t excite you, forget that particular piece of advice about writing a story. Instead, write what thrills you, what fascinates you, what you are truly interested in. You don’t have to ‘know’ it to do that because if you’re truly into whatever it is you’re writing about, you’ll learn what you need to learn.

If you write what excites you, your writing will be stronger and your readers will feel the passion you put into your words.

 

Lisamarie Lamb | 7th September 2020
Ghostwriting Memoir
Your Memoir: How To Choose A Great Title

If you are writing a memoir, or hiring a ghostwriter to write one for you, it needs to be an accurate depiction of your life – it should include all the interesting twists and turns, all the mistakes, all the joy, the heartache, the triumph, and successes. It’s such an important book for your family – and potentially a wider audience – to have, that you really should spend a good amount of time coming up with the ideal title.

The title should sum up your life story, while simultaneously inviting the viewer to open the book and plunge into the narrative of your life. Maybe this is why people have trouble thinking of something that really works; it’s a lot of pressure to get it right. It’s a lot of responsibility for the future. Yet it doesn’t have to be. Here are some useful tips about coming up with the perfect title for your memoir so that future generations will want to read it.

Keep It Simple

Within any life, there are going to be plenty of memorable moments, and many of them could form the basis of a title. That’s not a bad way to start thinking about what you’re going to call your memoir, but you must remember to keep it simple. Anything that’s too complicated, too full of puns, too long, or just not understandable isn’t going to entice many people to choose your life story over someone else’s memoir. All things considered, you really want to attract readers, not make them think twice about picking up your book.

memoir

The book’s title should try to record a sense of what your story is about without giving away any surprises that you want the reader to discover for themselves. It should also be kept short and sweet – short titles are much more easily remembered.

Match The Tone

The title of your memoir should also match the tone of the rest of the book. This means that the reader is going to be able to understand just what kind of story you’re telling; is it going to be funny or serious, for example. If your memoir is meant to be inspiring, a funny title won’t convey the right message. If it’s full of amusing anecdotes, a more straight forward title might be confusing. Matching the tone and the title will help to narrow down your choices and will help people be much more aware of the type of book they might be about to read.

Will There Be More?

If you’re planning to write, or have someone write, a second part to your memoir (or even a third or fourth part, come to that) then your title should let readers know there is more. You could, depending on the tone as mentioned above, simply write ‘Part 1’ as a subtitle. Alternatively, you might think of a clever play on words that would lend itself to another book in the same vein.

memoir

Look For Memoir Inspiration

If you are finding it hard to come up with ideas for the title of your memoir, why not look around your local bookshop or online to see what other people have called theirs? Although it’s not a good idea to copy the title word for word, it might give you some inspiration and a push in the right direction.

Remember, when you choose to have a ghostwriter to help you create your memoir you aren’t going to have to work all this out for yourself; I can be with you every step of the way from title to ‘The End’. Get in touch today to find out more.

Lisamarie Lamb | 3rd August 2020
Food and Drink
Creating The Perfect Stay At Home Festival

Missing the tasty street food festival season has to offer? Gousto’s Food stylist Jenny Brown reveals how to recreate a mini version right from your own garden!

With Glastonbury cancelled because of the pandemic, Gousto’s very own Food Stylist Jenny Brown has shared festival-themed food styling tips to help you recreate the summer party feeling at home.

Plus the team at recipe box Gousto have shared six festival-inspired dishes, from vegan burgers to boozy ice-lollies. So what are you waiting for? Grab your wellies, tent… and enjoy!

Here is a taster of the content: 

Festival summer with Gousto

Jenny’s Festival Food Styling Tip:

Forget slaving over a hot grill and create a ‘build-your-own-burger’ bar with just a few ingredients! Whatever you like on your own burger, you can’t go wrong with a burger bar, and they are seriously easy to set up right in your own garden. Grab a few bowls and fill with delicious burger toppings like cheese, onion, pickles and ketchup and let your guests create their own personalised burger.

Festival-inspired recipe: 

Ultimate Vegan Stack Burger

https://www.gousto.co.uk/cookbook/recipes/the-ultimate-vegan-stack-burger

Introducing the ULTIMATE vegan burger. Pile your plant-based brioche buns high with a vegan patty (try Gousto’s for their famous extra juicy vegan patty), melty vegan cheese, a smoky crispy potato rösti, and balsamic onions. Legendary!

HELLO, I’M LISAMARIE.

I started writing in my late teens but it was only with the birth of my daughter that I decided to write more seriously, with the aim of publication. Since that decision in 2010, I have had over 40 short stories published in anthologies and magazines.

Find out more about my publications on my Amazon Author Page.

I am the features and online editor for insideKENT magazine.

I am also a freelance writer who has ghost-written hundreds of blog posts, articles, reviews, fiction, and more.

I live with my husband, daughter, and a cat called Cheryl in the Kent countryside next door to a field full of cows.

http://www.facebook.com/lisamarielambwriter

http://www.twitter.com/lisamarie20010

Lisamarie Lamb | 28th June 2020
Services
3 Reasons To Have A Blog On Your Business Website

A blog is a massively useful way to bring traffic – and therefore potentially new customers – to your website. You can think of a blog as a tool, just as you would any piece of equipment that is absolutely necessary to your business. It’s something that might take time, effort,  and money if you outsource the writing, but it is also something that, when done right, can be looked at as an investment of those things, rather than a waste. Read on to discover exactly why you need to have a blog on your business website.

blog writer

More Traffic

The first thing that a blog means is more traffic to your website. If you are using the right keywords and information, your blog is likely to come up first when someone searches for whatever it is you do, or have written about. If the blog is informative and useful, those same people will not only click through, but they will stay (and the longer they stay, the better it is for your SEO and Google rankings).

Not only that, but once people are aware that you exist – thanks to your blog – they will return to read more. They will browse the rest of your website. They will, hopefully, buy from you. And of course, when you look at the numbers, the more people who come to your site, the more chances you have of making a sale.

Ideal For SEO

SEO – search engine optimisation – is something that you need to consider for your website. Again, this can be outsourced, and if you aren’t confident in doing it yourself this can often be the best way to do it. SEO is how you gain traction in search engine rankings. If you think about how you use a search engine, when the results are given to you it is likely you look at the top of the first page and possibly go no further. If you do keep looking, it is likely you – just like everyone else – will check out the second page and no more.

If you can have your website at the top of the Google rankings, you are more likely to be noticed, and with so much competition around that is a precious thing to be able to do. With a blog, SEO becomes much easier. You can include:

seo blog writer

Be The Expert

A blog will help to prove that you are an expert in your niche as you will be able to show the depth of your knowledge and understanding. If you can put this information into layman’s terms and make it interesting, you are sure to find plenty of new customers.

People will always be happy to buy from someone who clearly knows their product or service very well, and the more you can prove this in your blog the better your sales will be.

Lisamarie Lamb | 18th May 2020
Services Thoughts
The Sinister Left – A Left Hander’s Thoughts

Trapezoid_bone_(left_hand)_01_palmar_view

Recently there was a news story about an Oklahoma teacher who ‘forced’ a 4 year old boy to write with his right hand rather than his left. Investigations are ongoing, but it seems as though the teacher was concerned about associations with left handedness and unlucky or wicked behaviour.

Whilst this may sound strange today, it wasn’t so very long ago that making left handers write with their non-dominant hands was usual in schools. But why was (and, as it now appears, is) being left handed such a problem?

Throughout history, the left side of the body was considered to be a negative influence. In fact, the Latin word ‘sinistra’ meant both ‘left’ and ‘evil’ or ‘unlucky’, so the idea was well ingrained in society. Today, ‘sinistra’ has become ‘sinister’, so the wicked connotations remain. This, along with the idea that the word ‘right’ also means ‘correct’ and ‘proper’, reinforces the belief that anything on the left side had to be influenced by evil in some way.

Superstition has us throwing salt over our left shoulder when we spill it. Why? To blind the devil that sits there. A devil on the left shoulder is counterbalanced by an angel on the right, so turning to the left, using the left side of the body, working with the left in anyway is seen as working or using the devil. Bad stuff indeed. Whereas using the right side of the body is seen as working with the angels, which, of course, is seen as a much better option.

There are always studies going on to discover why some people are left handed and others (the majority of society) are right handed, but as yet there is no conclusive evidence for anything. Maybe one day we will understand, or maybe – as I believe is most likely the case – there is no reason. It just is.

I’m a left hander, and so is my daughter. So far so good for both of us – we’ve not yet met the devil. But I suppose I’ll keep throwing the salt just to make sure…

Lisamarie Lamb | 11th May 2020
Arts & Entertainment Roblox Videos
Roblox Video: A Wolf Or Other

We’re all for trying out new things here are lisamarielamb.co.uk, and when my daughter said she wanted to be a YouTuber playing Roblox, we said okay, why not? Letting children explore new things and have fun hobbies they teach them important skills is crucial, and whether or not her videos do well, she will have gained plenty of knowledge.

So, for your enjoyment, here is Barbie Lamby plays Roblox!

Lisamarie Lamb | 17th March 2020
Health and Wellness
Sleep Week: Lack of Sleep Can Increase Depression Tenfold – Tips to Sleep Better

For Sleep Awareness Week, mental health treatment specialists Smart TMS examine the dangers of sleeping less, and how to combat it

Gerard Barnes, CEO of Smart TMS, discusses the restorative benefits of quality sleep on mental wellbeing and shares tips on how to sleep better. 

sleep week

In today’s society, it is now harder than ever to get a good night of sleep. According to the Mental Health Foundation, we are now sleeping 90 minutes less on average than we did less than 100 years ago, with factors such as increased work responsibilities, over-stimulation from phones and laptops, and poor diets causing more and more people to suffer with sleep problems.

However, for those who find it difficult to sleep at night, tiredness and lethargy should be the least of their worries. People who suffer from insomnia are a staggering 10 times more likely to suffer clinical depression and 17 times more likely to suffer with severe anxiety, whilst a recent study carried out at the University of Oxford found that “sleep disruption is a driving factor in the occurrence of paranoia, hallucinatory experiences, and other mental health problems in young adults with an average age of 25”.

Furthermore, not only can a lack of sleep exacerbate underlying mental health issues or even cause them, but it is also associated with greater mood variability, a reduced capacity to manage emotions, and increased levels of impulsive behaviour and inappropriate reactivity. In other words, a lack of sleep leads us to behave more erratically and make poor decisions.

How to sleep better, according to a mental health treatment expert

Gerard Barnes, CEO of mental health treatment specialist Smart TMS, is well acquainted with the issues brought about by a lack of quality sleep.

Since 2015, Smart TMS clinics have been using TMS therapy to effectively treat chronic anxiety, depression, OCD, PTSD and a range of other mental health problems. Now, Gerard discusses the restorative benefits of quality sleep, and shares some tips on how to prepare for a better night’s sleep.

“There are a range of factors that contribute to any mental health problem, and we can never put something like depression or chronic anxiety down to one single issue, but regularly getting good quality sleep is one of the single most potent ways to influence one’s mental health in a positive manner.

Some people who experience a significant lack of sleep may suffer from a sleep disorder which likely requires specific treatment, but for the majority of us, our sleep quality could be dramatically improved by simply making some simple adjustments to our lifestyle and daily habits. With this in mind, here are four key tips that can be easily applied to start sleeping better”:

sleep week

Switching off

“Our reliance on smartphones, tablets and laptops in today’s society has never been greater, and while this technology has a range of advantages, it can also have a devastating effect on our ability to sleep. Blue light emitted by our screens disrupts the production of melatonin, the hormone that controls your sleep/wake cycle – switching off or leaving your electronic devices for half an hour or more before bed will help you to feel sleepy and allow you to drop off more effectively.”

 Avoid caffeine and alcohol

“Consuming caffeine before bed is of course not conducive to relaxing, but many may be surprised to find that alcohol actually disrupts your sleep. Whilst many people say they find it very easy to fall asleep following a few drinks, alcohol has been proven to reduce the amount of time spent in REM sleep – the stage of sleep responsible for the retention of memory, learning and mood regulation. Staying away from alcohol before bed will improve memory, prepare you to deal with your emotions and is essential for your overall development.”

sleep week

Establish a sleeping routine

“Building a realistic and achievable daytime routine is one of the best ways to combat stress and anxiety, helping us to cope with change, form positive behaviours, and feel more in control of our lives. Our night time routines should be no different. 

The benefits of going to bed and waking up at the same time every day for our mental health cannot be overstated – reduction of anxiety, improved energy levels and ability to cope with responsibilities are just some of the positive effects.”

Get moving

“Doing regular exercise can be very difficult for people dealing with mental health problems, but it is one of the most beneficial and influential things we can do to help us sleep better. Not only does exercise release a natural antidepressant in the form of endorphins, but the increased demand placed on our body makes the prospect of sleep far more attractive to our mind. Even just 30 minutes of exercise a day will help in the quest to achieve a better night of sleep.”

Lisamarie Lamb | 10th March 2020
Fiction
Flash Fiction: Origami Army

Arthur sat, barely moving, hunched over, crunched into the wooden desk in front of him. His desk. The desk at which he was supposed to be performing some sort of miracle so that his boss wouldn’t call him into his office, tell him the figures were not good enough, and send him home. And remind him not to come back. So he supposed it wouldn’t be his desk for long.

Despite knowing this, despite having been told that this event was definitely going to take place on or around today if he didn’t get his act together, and sharpish, Arthur couldn’t bring himself to even turn on his computer. He knew what would happen if he did; it would whir into being and whirl into his day without a second thought, this hateful, dead and living thing that couldn’t help him now. In fact, knowing the true state of everything, the numbers glowing hotly out from the skinny monitor, laughing at him because they knew what they meant even if he didn’t, would most likely make things worse.

So he sat at his desk and did no work. He stayed hunched over, his hands moving and nothing else, creating. Origami. Every time Arthur was stressed or angry he took a deep breath, took a piece of paper, and took the time to fold it into the approximate shape of a crane. It was the only shape he could do, and even then not very well. But it was better than letting that stress and anger do what it really wanted with him, and take him over so that he became a beast that even he didn’t recognise. That’s what had happened with his wife. With his children. With his friends who were friends no more. He told himself that he couldn’t afford to lose anything else but the reality was that he had nothing left to lose.

After a lifetime of seconds which fizzed with such an urgency that it made Arthur think of a bowling ball bomb from a kids’ cartoon, he heard the door behind him open. It startled him momentarily before he ducked his head back down and continued his paper folding. It was only the boss. He was only going to be fired. It was fine. Fine. He folded faster, cutting himself on the lip of a wing, the paper slippery in his sweating hands, the edges secretly sharp.

“Arthur.” The voice was smooth, deep, filtered through years of management speak and the more than occasional brandy. “Arthur, do you remember what we spoke about the other day?”

Arthur nodded, irritated by the interruption but determined not to let it show. Instead he carefully positioned the lopsided crane, fashioned from one of his many important reports that sat – until now – in the in-tray, so that it joined the ranks of the others. He then reached towards the diminishing pile of paper (scrap, he called it, although it wasn’t entirely that and the boss was sure to mention it sooner or later) and started to make a new crane, hoping it would be better than the last poor effort.

“…poor effort.” The boss had been speaking, but Arthur had not been listening. He had been busy, and why could the boss not see that?

Arthur nodded with no idea what he was nodding about. He sat up suddenly, breathing deeply, blinking in the fluorescence of the office and noticed something surprising. His desk was covered, literally covered with no spaces and no gaps, with origami cranes. Hundreds of them. A thousand? It could be. It certainly could be. He smiled. He had no memory of making them but what the hell, what did it matter when they were there?

He stared at them. Willed them to move. And they did. Slowly. Juddering along the desk and then, as one, taking off in jerky, beautiful flight. Arthur spun in his spinning chair to watch them go, to watch them as they flew at the boss, pecking and biting and flapping at him. Drawing blood. Scratching and snarling and screaming as they went so that their screams matched Arthur’s, his delight and pure pleasure manifesting itself in a primal childlike cry.

And then they fell. Hundreds – or a thousand, or a million for all Arthur knew – roughly hewn origami cranes lay broken and dead on the floor.

The boss stepped backwards away from Arthur’s desk, his hands held up in defeat, his eyes wide and fearful, his tongue tied with wonder at the strange and dangerous man who was now laughing at the balls of paper he had swiped from his desk and onto the floor.

“One more chance, eh, Arthur?” he whispered as he left the room. “I’ll speak to you next week.” And then he was gone.

Arthur sat alone at his desk, shoulders shaking where his laughter had grabbed them. He reached towards the pile of reports that still sat in his in-tray, pulling one towards him, and began to fold it into the approximate shape of a crane.

Lisamarie Lamb | 9th March 2020
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