6 ways to switch off when you get home after work

We've all been there. You get home after a long day's work, but you're unable to stop thinking about that email, that pitch or that presentation. You go to bed, but you're still plugged into your phone, unable to sleep and unable to stop a stream of repetitive and often negative thoughts.

But there are things you can do to help your body and mind relax in the evening. From thinking about the way you breathe to banning phones in the bedroom, stress management expert Neil Shah shares his top tips for how to switch off.

Turn all forms of electrical stimulation off. TVs should not be on in the bedroom it is a place for sleep. Mental stimulation before shuteye will only fuel the analytical mind.

Phones and tablets should be charged and placed in another room outside the bedroom! Let’s be honest, how many of us look at the phone first thing in the morning, last thing at night and if we wake.

Be conscious of your breathing - lie on the sofa on your back and be aware of your breathing. Slow it down and control deep, slow inhalations, hold for a second, then exhale slowly and with control.

Avoid or cut down on stimulants in tea or coffee especially in the evenings as they interfere with the process of falling asleep. Why not swap them for a mug of warm milk or caffeine-free tea before hitting the hay.

Try to squeeze in a couple of sessions of yoga every week to increase mind-body awareness and keep stress levels to a minimum.

Deep breathing, writing a journal, reading, listening to relaxing music or having a foot massage. The key is to find something that makes you feel relaxed then repeat it each night to help you release tension and fretful thoughts.

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