TIPS FOR SLEEPING WELL

By Christina Uppenkamp - Home Instead

to watch what you put in your body in the hours before bedtime.

Develop soothing bedtime rituals. Taking a bath, playing music, or practicing a relaxation technique such as meditation or deep breathing can help you wind down.

Welcome to the latest edition of Senior Snippets: the advisory column with the older members of our community in mind, brought to you by Christina Uppenkamp of Home Instead Dartford.

As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or enjoying less deep sleep. Sleep is just as important to our physical and emotional health as it was when we were younger.

These tips can help you overcome age-related sleep problems and get a good night’s rest. Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends.

Keep busy. Social activities, seeing the family, volunteering, or learning something new can all help exercise the mind and tire it out for the night. Don’t watch TV or look at a tablet or computer for an hour before bedtime. Doing these activities can suppress melatonin levels and affect subsequent sleep.

Use diet and exercise to improve sleep. Two of the daytime habits that most affect sleep are diet and exercise. As well as eating a healthy diet during the day, it’s particularly important

Limit caffeine late in the day. Avoid caffeine (from coffee, tea, soda, and chocolate) late in the day. Minimize liquid intake before sleep. Limit what you drink within the hour and a half before bedtime. Get out into the sunshine. Sunshine regulates melatonin levels and hence affects sleep cycles. Try to get outside for a little while every day. When at home, open the curtains during the day and move your chair into a sunny spot of the room. It is important to remember that just because you are sleeping less, it doesn’t necessarily mean you have sleep ‘problems’. However, if you are not sleeping well, having to get up frequently at night, or not waking up feeling refreshed, consider visiting the doctor for more advice and information.

To make a suggestion for a future topic, please write to me at c.uppenkamp@dartford. homeinstead.co.uk or by post to Home Instead Dartford, St Fidelis House, St Fidelis Road, Erith, DA8 1AT. Alternatively, you can also call me on 01322923750.

In this month’s article we look at a new electric vehicle and significant upgrades to two existing models..

By Dhiren Ganesh

newest engine type is the 48V hybrid version, which consists of a new-generation 134bhp 1.2-litre petrol engine and an electric motor. This system is designed to improve efficiency around town, with a claimed 15% reduction in fuel consumption. The fully electric Peugeot e-2008 has also been updated, getting a new, more powerful electric motor (up from 134bhp to 154bhp) and thus the range increases to 252 miles on one full charge officially. At the front, every 2008 now gets three vertical LED daytime running lights on each side and on the inside its remains very similar to the outgoing model. It is expected to cost from around £25,000 when on sale from Summer 2023.

2023 Honda e:Ny1- this is Honda’s first electric SUV, with an official range of more than 250 miles, which is further than its competitors. Powering the e:Ny1 is a single electric motor that produces 201bhp. With a maximum charging rate of 78kW, boosting the battery from 10-80% should take around 45 minutes with a public fast charger. On the inside, the e:Ny1 gets a large, 15.1in portrait-style infotainment screen that sits in the centre of the dashboard. All versions of the e:Ny1 come with a battery heat pump (which helps to reduce the heater and air-con’s impact on range by better regulating interior temperature), as well as wireless Apple Carplay and wired Android Auto. Pricing for the e:Ny1 is expected to start from around £45,000 when it goes on sale early next year.

2023 Mercedes E-Class – the sixth-generation luxury car arrives with improvements in electric ranges. The new E-Class features a longer bonnet, different headlights and optional flushfitting door handles, as well as a larger front grille with a surround that can be illuminated as an optional extra. The fresh look is coupled with slightly revised dimensions; the new E-Class is 28mm wider and 26mm longer than its predecessor. A rework has given the new E-Class a snazzy, screen-filled interior with a 12.3in digital driver’s display and a 14.4in portraitstyle infotainment screen. There’s an optional Intelligent Parking Pilot function featuring Level 4 autonomous driving technology, which allows the E-Class to park fully automatically without a driver (where laws allow). Prices are estimated to be around £50,000 when it goes on sale in Summer 2023.

Dartford Fc Community Funday

SUNDAY 11TH JUNE 2023

10AM TO 2PM

Dartford Steel Band

Music

Second Chance Animal Rescue

DFCSupporters' Association Tombola

DFC women

Cyclety Group

Other stalls

Kevin the Dart

Lavinia Cookies and Honey

Face - Painting

The Balloon Man

Bouncy Castle

Penalty Shoot - Out

Bat and Trap

Music with DJ Paul Jenkins

Junior Section Football

Community Presentation

Paul Page Golf

Dart Burger Bar

Champions' Bar

DFC Club Shop Open

Meet available players

Nature Trail

Meet the Mayor of Dartford

Shazia Mirza is an award-winning British stand-up comedian and writer.

Listed by The Observer as ‘One of the 50 funniest acts in British Comedy’, Shazia’s international sell-out tours include; Norway, Sweden, Denmark, France, Germany, Switzerland, India, Pakistan, Singapore, Indonesia, China, Hong Kong, Cambodia and Kosovo.

Shazia’s tour ‘Coconut’ was nominated for ‘Best Stand-Up Tour Show’ in Channel 4’s National Comedy Awards 2021.

A regular celebrity guest on TV and Radio, Shazia is a survivor of ‘Celebrity Island with Bear Grylls‘ and has made appearances on many prime-time and popular shows

As always there’s a great supporting line-up direct from the London Comedy Circuit.

Book Early - Limited Availability!

For more information visit https://www.houseofstandup.co.uk/dartford/

by Bhavesh Ganesh

Well well well, Mauricio Pochettino is joining Chelsea. Now, I know what you’re thinking: why on earth would he do that? Is he a glutton for punishment? Does he enjoy the constant media scrutiny and pressure to win? Or maybe he just really likes the colour blue.

But in all seriousness, there are a few reasons why Pochettino might have made this move. For one, Chelsea is a club with a lot of potential. They have a very solid squad, a passionate fanbase, and a history of success. Plus, they’re located in one of the most vibrant and exciting cities in the world.

Another reason might be the challenge. Pochettino is a man who loves a challenge. He took Tottenham from mid-table mediocrity to title contenders, and he might see Chelsea as his next big project.

And let’s not forget about the money. I mean, come on. Chelsea is one of the richest clubs in the world. They can afford to pay Pochettino a pretty penny, and who doesn’t love a fat pay cheque?

Sporting events in June include:

1: Basketball - NBA Finals begin

1-4: Cricket - England v Ireland Test match, Lord’s

3: Football - FA Cup final, Wembley Stadium

3: Football - Women’s Champions League final, Philips Stadium, Eindhoven

3: Horse racing - The Derby, Epsom Downs

4: Formula 1 - Spanish Grand Prix, Barcelona

7-11: Cricket - World Test Championship final: Australia v India, The Oval

9: Athletics - Paris Diamond League, France

10: Football - Champions League final, Ataturk Olympic Stadium, Istanbul

10-11: Motorsport - Le Mans 24 Hour, Circuit de la Sarthe, Le Mans, France

14-18: Football - Nations League semi-finals and final, Netherlands

15-18: Golf - US Open, Los Angeles Country Club, California

16: Football - European Championship qualifying - Malta v England

16-20: Cricket - First Ashes Test: England v Australia, Edgbaston

18: Formula 1 - Canadian Grand Prix, Montreal

19: Football - European Championship qualifying - England v North Macedonia

20-24: Horse racing - Royal Ascot

27: Rugby Union - Premiership Rugby Final, Twickenham Stadium

Rock Painting in Dartford

So, there you have it, folks. Mauricio Pochettino is joining Chelsea because he loves a challenge, he wants to live in London, and he wants to get paid. Can’t fault the man for that.

28 Jun-2 Jul: Cricket - Second Ashes Test: England v Australia, Lord’s cal people from Dartford Painted Rocks on Facebook have been busy this month painting hidin hanged at Stephen Oliver: Studio and

By Maria Kingsford

Local people from ‘Dartford painted rocks’ on Facebook have been busy this month painting and hiding them around the town. The rocks can be exchanged at Stephen Oliver: Studio and Gallery located at the Orchards Shopping Centre .

Here are some of the photos of their latest painted rocks.