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Doing your chores is a headache as it is, let alone waiting for your freshly washed clothes to dry, especially when you desperately want to wear a specific item. 

What’s worse is when you leave your clothes out to dry indoors the room feels damp and humid, it can take an eternity to dry in the winter, and your clothes can be left with a musky smell, which is not what anyone wants. 

Those of you, like me, do not have a tumble dryer, your washer/dryer combo is on the blink, or you live in a flat, which means you can’t dry your clothes outside, and there’s not enough space on your radiator to dry your load, a heated airer is a must-have. 

Aldi has heard my cries for a drying solution for my flat in the winter months, as it has two Heated Airers to shop, one upright design and a winged version. 

Aldi Ambiano Heated Upright Airer

The Ambiano Heated Airer is an affordable alternative to a tumble dryer. It is a space-saving, energy-efficient and cost-effective prop to get your laundry to dry quicker indoors, especially during winter. The sturdy vertical design boasts 36 heated bars to hang your clothes on to dry.The design may be tall but it takes up little floor space, and can fold away in the summer and stored out of sight.

BUY NOW FOR £79

Aldi’s Ambiano Upright Heated Airer retails for £79, whereas the Winged Heated Airer is £34.99. 

While the price and space are obvious factors to consider when choosing between Aldi’s two heated airers, the number of bars is also key.  The Upright design boasts 36 heated bars, while the winged version has 18, so if you have a large family, or get through a lot of clothes the Upright design is the one to invest in. 

I feel like I am always washing, and mainly because living with my boyfriend who plays football countless times in the week he needs his kit immediately. Plus, his workout gear isn’t something I want lingering in the wash basket for days on end either. While I can get through the washing, it’s drying it all that is the issue. So, I am adding this airer to my basket immediately.  

The Upright Heated Airer is an efficient way to dry clothes without clogging up the radiators, or overloading a clothes horse that will take three days to dry at best. 

The Ambiano Heated Upright Airer is designed with convenience in mind. It features a foldable vertical structure that takes up minimal space in your home, perfect for those tight on floor space, as well as storage. 

When this airer is erect, it measures 147 x 73 x 70cm, providing ample space for drying a variety of garments on the 36 bars. When you want to pack it away it slims down to 15.5cm.

It is a lightweight yet sturdy design, so rest assured you can hang sodden weighty towels, as well as chunky knitted jumpers on the airer without it toppling over. Plus, it weighs under 5kg, which makes it easy to manoeuvre around the home. 

The Ambiano Heated Airer operates at 300 watts, providing a gentle and consistent heat to help dry your laundry quicker than traditional airers. This lower wattage makes this an energy efficient alternative to blasting the heating all day, as well as a cost effective option too.

When it is up simply plug into the mains and switch the button on to let it work its magic. The bars will get hot, so be careful not to hold the bars when it is on, and keep it out of the reach of children’s wandering hands. 

Aldi’s Specialbuys are known for selling out fast. While Aldi’s Ambiano Upright Heated Airer is available to shop online and in select stores, it is bound to sell out fast so I urge you to shop quickly to not miss out. 

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Ah Dry January – the annual month-long and self-imposed ban of alcohol in our systems.

For some of us, the sheer amount of booze consumed over Christmas and New Year is enough to stop drinking during January.

But for others it’s because our bank accounts are also looking pretty dry.

So, if you’re wondering how much you could save by not drinking in January, we’ve got you covered.

Creditfix, which offers debt advice, has created a Dry January calculator to show just how much you will save if you embark on a month without alcohol.

The calculator uses average costs of wine, lager, cider, and spirits to predict how much you will save each week and per month.

All you have to do is input what you usually drink each week and it will tell you what you could save if you cut it all out.

The Dry January initiative began in 2012, and calls on Brits to cut alcohol from their lives for 31 days – and, for those considering it, your bank accounts will love you for it.

According to the calculator, if you cut out just two small glasses of white wine and a single gin and tonic each week, you could save £75 for the month.

If you’re partial to a few pints after work on a Thursday, then you could save about £52 if you cut out three of them.

If you prefer something stronger, cutting out just one Negroni a week will save you around £28 every month.

Millions of us nationwide are planning on taking on the challenge in 2025 – but not just for the financial gain.

There are mental and physical benefits too. About 70% of people who cut out booze last year during Dry Jan said they slept better that month, while 66% felt they had more energy.

Priory Group’s addictions expert Dr Niall Campbell previously told Metro that within a week of ditching alcohol, your sleep will improve.

This is because getting drunk means you typically fall straight into a deep sleep and skip the important rapid eye movement (REM) phase, giving you one to two cycles of REM sleep rather than the recommended six to seven cycles a night.

It’s worth noting that in the first week of Dry January you might find it harder to drift off – but while you might get fewer hours of rest they’ll likely be of a higher quality.

Dr Campbell also says by week two you’ll start losing weight, due to giving up alcohol’s empty calories.

She says: ‘If you were to stop drinking six 175ml glasses of wine per week, you would have saved 1,920 calories at this point, and 2,160 if you’d stopped drinking around six pints of lager.’

After three alcohol-free weeks, your blood pressure will start to reduce, while after the fourth week you’ll have better skin, improved liver function.

This article was first published on December 31, 2023.

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It’s safe to say there’s been a night or two where we know we should have gotten more sleep. Once upon a time, we used to religiously get our eight hours – but now it’s more of a struggle.

According to a survey conducted by Kalms Herbal Remedies, over half of the UK has trouble getting to sleep – which can impact our skin, weight, mood and general health and wellbeing.

With 18.5 million adults surviving on just six hours sleep a night, the survey also found that factors include difficulty getting to sleep in the first place, as well as frequently waking up during the night.

Dr Nerina Ramlakhan, a sleep expert, physiologist and best-selling author, said: ‘Given the current landscape of economic uncertainties, geopolitical tensions and the persistent challenges of modern life, it’s unsurprising that many individuals are finding it increasingly difficult to achieve good quality sleep.’ 

Insufficient or disrupted sleep can take its toll, with the study finding that 55% of people surveyed feel groggy, while just over half feel tired and irritable; unable to concentrate properly and be productive the next day.

Dr Ramlakhan goes on to say that ‘sleep plays a vital role in our overall wellbeing’. Causing multiple negative consequences, while most people attribute poor sleep to too much caffeine, using electronic devices before bed or an irregular sleep schedule.

Dr Ramlakhan adds a bad night’s sleep can be due to stress and anxiety.

‌‌However, it goes a little deeper than your focus the next day.

Sleep deprivation can cause longer-term issues such as being more prone to common ailments such as a cold, as well as more severe conditions including depression, dementia and even posing the risk for a stroke or heart attack.

Dr Ramlakhan said: ‘In today’s fast-paced world, balancing our busy lives with consistent, restorative sleep can be a real challenge. However, research suggests that getting the right amount of shut-eye each night can reduce mortality rates, improve organisational productivity and help bolster the UK economy.

‘Establishing a personalised sleep-care routine that aligns with your lifestyle and promotes relaxation, gives you the best chance of achieving a revitalising night’s rest.

‘This differs from person to person, but the concept remains the same; develop reliable practices that help you to unwind from the stressors of daily life and prioritise sleep.’‌

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Can giving up alcohol for the next month – otherwise known as Dry January – make a real difference to your wellbeing?

It’s just 31 days, after all. How much can that really change?

Quite a lot, it turns out. Taking a month off from alcohol offers major benefits for your wellbeing, even if you don’t plan to keep up your sobriety once the month is done.

In fact, you can see benefits just a week into the challenge (which you can track using this app).

In 2024, 215,000 Brits officially signed up to the official Dry January challenge organised by Alcohol Change UK, but the actual number of people who stop drinking alcohol for the month is likely to be much higher. And with the rise of the so-called ‘sober curious’ (those who express interest in drinking less), the number taking part in 2025 is set to be the biggest yet.

Here are the week-by-week benefits of committing to Dry January:

Week one: Improved sleep, better hydration, and more energy

Priory Group’s addictions expert Dr Niall Campbell explains that within a week of ditching alcohol, your sleep will improve.

This is because getting drunk means you typically fall straight into a deep sleep and skip the important rapid eye movement (REM) phase, giving you one to two cycles of REM sleep rather than the recommended six to seven cycles a night.

It’s worth noting that in the first week of Dry January you might find it harder to drift off – but while you might get fewer hours of rest they’ll likely be of a higher quality.

Alcohol use influences sleeping patterns and it can take time to adjust to a normal sleep cycle that isn’t induced by booze. Plus, withdrawal symptoms such as anxiety and restless legs may keep you up at night.

It’s vital to try to get through the first week without depending on alcohol or other medication so you can tackle the issue of insomnia rather than masking it, then go on to enjoy the benefits of improved sleep that comes with sobriety.

Along with better sleep, your first week sober will see your body become more hydrated.

Dr Campbell says: ‘Giving up alcohol can help you stay hydrated, which is beneficial for your brain. Your mood and concentration will be more stable, and headaches are likely to decrease.

‘You also won’t suffer from effects of dehydration such as lack of motivation and increased fatigue, so will have more energy throughout the day.’

Week two: Better digestion and less irritation

Within a fortnight of Dry January, along with better sleep and more hydration you may also notice a reduction in stomach pain, nausea, and digestive issues.

Alcohol is an irritant to the stomach lining, so ditching it will give your body time to heal.

Dr Campbell also says by week two you’ll start losing weight thanks to giving up alcohol’s empty calories.

She says: ‘If you were to stop drinking six 175ml glasses of wine per week, you would have saved 1,920 calories at this point, and 2,160 if you’d stopped drinking around six pints of lager.’

Week three: Reduced blood pressure

After three alcohol-free weeks, your blood pressure will start to reduce.

This is significant as high blood pressure – also known as hypertension – is a key cause of stroke and heart attack.

Heavy drinking is linked to hypertension in all genders, so reducing your intake or quitting entirely can do a world of good.

Week four: Better skin, improved liver function, and weight loss

Making it to the end of Dry January (although this doesn’t have to be the end of your sobriety) will mean you actually notice some differences in the way you look and feel.

Dr Campbell explains: ‘Your boosted hydration levels will have a positive effect on your skin. As more water will have been absorbed rather than wasted, you are likely to have more hydrated-looking skin, as well as reduced dandruff and eczema.

‘Removing alcohol from your diet for four weeks can also help to improve your liver function, as your liver will start to shed excess fat. If your liver function is not too badly affected by alcohol, it can recover within four to eight weeks.

‘By the end of Dry January, you are likely to have reduced your calorie intake by 3,840 for the month if you used to drink six glasses of 175ml wine a week, or 4,320 calories over the month if you used to drink six pints of lager a week.’

You’ll also have saved quite a bit of money and your sex life may well have improved.

And beyond

It’s common sense, really. If you keep avoiding alcohol you’ll continue to see more benefits.

If you’re enjoying Dry January, there’s no reason to stop. One month sober doesn’t have to be the end of your journey.

And if you’re concerned about your relationship with alcohol, there’s no harm in extending your break. Doing Dry January might make you reflect on how much you drink and why.

The reality is that while Dry January can absolutely make a difference, some of us may need to commit to sobriety more fully.

Dr Campbell says: ‘Dry January makes many people pause and think about their drinking habits and where they do most of their drinking – after work, at office functions, at home. As a concept, it’s partly based on the premise of social contagion. You’ll find more people not drinking in January than at other times. That herd mentality can be supportive.

‘But if people have a serious alcohol problem, being “dry” for just one month doesn’t cut it. Very often, if men and women “white knuckle” it through January not drinking, they are back on the booze with a vengeance afterwards. They are not looking at the impact on their work, their relationships.

‘I know compulsive drinkers who have stopped for several Januarys in years gone by, but just counted the days until February. They are drinking enough to affect their lives and for people around them to notice – a work colleague, a spouse, a friend. That’s the test.

‘They think “because I have stopped, I can stop any time”. It’s rarely the case.

‘At the Priory, we say that if you want to be a controlled drinker, you need to be off alcohol for three months. It takes a lot to recognise you have a problem in the first place, and then to be at social functions where other people are drinking and you’re not – that’s a massive challenge.

‘You need to learn a new dialogue to explain why you’re not drinking, and be comfortable with it. That takes a bit of learning, longer than a month.

‘The vast majority of people who struggle with alcohol don’t necessarily look like they have a problem. People often come to me insisting “no one at work knows about my alcohol problem”, but as they come through treatment it emerges that alcohol has often caused them quite significant work problems for years.

‘I saw a patient recently who was drinking significant quantities of wine out of a plastic sports bottle at his desk.

‘So if you think your drinking is problematic enough that you are thinking about not drinking in January, should you be thinking about stopping altogether or getting professional advice?

‘You need to ask yourself, “is it really possible for me to be a moderate drinker?” Everybody wants to be a moderate, social drinker. The truth is, some people can’t be.’

For more information on Dry January and support with alcohol issues or quitting drinking, visit Alcohol Change UK

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Everyone is familiar with these widely accepted beliefs about health and fitness, right?

You may have heard people say, ‘the longer the workout the better the results’, or that breakfast is the most important meal of the day, or, our least favourite, ‘no pain, no gain’.

Except some of them simply aren’t correct – and can be harmful.

With so much misinformation out there, it’s hard to know what to believe, especially if you’ve just started your health journey.

So, we’ve ask the experts to sort fact from science fiction.

You should exercise in the morning for the best results

‘While mornings might have a slight edge for some people in terms of giving them focus for the day, the best time to exercise is ultimately the time that you can stick with consistently,’ says London-based women’s health nutritionist GQ Jordan, who specialises in helping balance hormones and achieve sustainable weight loss.

‘Results come from long-term habits, not the hour of the day, so whatever fits best with your schedule and can be maintained is ideal.’

Verdict: Fiction

Breakfast is the most important meal of the day

‘Breakfast can be particularly beneficial, especially for women,’ says GQ. ‘It sets the tone for balanced blood sugars, helps reduce cravings and fuels us through what is often the most energy-demanding part of the day. Balanced blood sugar helps avoid large energy spikes and crashes, which can affect mood, focus and cravings.

‘If someone isn’t naturally hungry in the morning, it may indicate their hunger signalling and blood sugars need support, as morning hunger is generally a healthy sign.’

Verdict: Fact

Eating after 8pm can make you put on weight

‘Studies have shown that when the majority of our day’s calories are eaten in the last meal of the day, this can correlate to weight gain,’ says Thalia Pellegrini, an online nutritionist who specialises in issues ranging from fertility, polycystic ovary syndrome, PMS, perimenopause and menopause, weight loss and low energy.

‘One of the reasons may be that eating late decreases leptin, the hormone that signals fullness.

‘Other reasons that evening eating may be bad for our waistlines: evening calories are less likely to be burned in activity; eating when we’re tired usually means we eat more or make less healthy choices. Eating close to bedtime can also have a negative impact on digestion.

‘But if you’re eating a balanced meal in the evening and your choices the rest of the day are healthy too, eating after 8pm probably isn’t a deal-breaker for weight gain, especially if there’s at least a few hours between eating and going to bed.’

Verdict: Fact… AND fiction

Muscle weighs more than fat

While a kilo of muscle and a kilo of fat weigh the same, London-based coaching psychologist and personal trainer James Davis says the former is more dense.

‘So a kilo of fat will take up way more volume than a kilo of muscle,’ he says.

‘Carrying an additional 10kg of fat is going to make you a lot physically bigger than carrying an additional 10kg of muscle, simply because it’s going to be a lot more volume of tissue on your frame.

‘That’s why when I’m working with a client the goal is to increase muscle and decrease body fat. When we do this the client could end up the same weight, or heavier, but look far leaner.’

Verdict: Fiction

You need to walk at least 10,000 steps a day

‘The 10,000-steps-a-day goal gives a definite goal for people to work towards,’ says Róisín O’Bentley, founder of Thrive Physiotherapy, in Sheffield.

‘However, recent research shows you don’t have to hit this number to improve your health. Studies indicate that benefits start with far fewer steps – as few as 4,400 a day can lower mortality risk, and every 1,000 more steps continue to add benefits up to around 7,500 daily steps for most people.

‘Even small increases over time can bring about impressive health benefits, whether that’s better heart health, enhanced mood, or higher energy levels.’

Verdict: Fiction

No pain, no gain

‘Some muscle burn during exercise and mild soreness afterwards is normal and shows your muscles are adapting and growing stronger,’ says Róisín.

‘This type of soreness, often from lactic acid build-up, can be a sign of progress. However, sharp, shooting or long-lasting pain might indicate strain or injury, meaning it’s time to ease up or adjust your routine.’

Obviously, then, not all pain as a result of exercise is good.

‘Exercise should be challenging but not harmful,’ says Róisín.

‘So if any pain persists or affects movement, it’s wise to consult a physiotherapist or healthcare professional for personalised advice.

‘Sustainable exercise is about progress without unnecessary suffering, so focus on consistency and healthy challenges, not discomfort or harm.’

Verdict: Fact and fiction

If you’re not sweating, you’re not working hard enough.

‘We’re all different and there are many factors at play as to whether we sweat or not,’ says Bristol-based Lauren Chiren, who runs Women Of A Certain Stage, supporting people to successfully navigate menstruation to menopause.

‘Sweating doesn’t give an indication of workout intensity. We sweat to cool down and regulate our temperature.

‘However, things like the ambient temperature, air con, the clothes we are wearing, how well hydrated we are and our genetics may play a role, too.

‘Using a heart rate monitor or perceived exertion (on a scale from one to ten) can be a much more accurate indicator of workout intensity.’

Verdict: Fiction

The longer the workout, the better

‘This is a biggie,’ says Lauren. ‘It all depends on what type of exercise you are doing – for example anaerobic or aerobic, strength, flexibility, power and what you are trying to achieve.

‘One fact is that you do need enough rest, hydration and nutrition to benefit from any workout.

‘The quality of your workout is more important than the length of time. However, it will depend on what you are training for. A marathon runner will train for longer than a martial artist.

‘Equally, people should vary their routines when it comes to different hormonal cycles, like at different times of the month in menstruation, pregnancy and menopause.’

Verdict: Fiction

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A vet has shared a major warning against putting dogs in shoes, even when the temperature drops to freezing lows in the next few days. 

With yellow weather warnings issued by the Met Office and snow predicted in parts of northern England, Wales and Scotland this week, many people are wondering if it’s even too cold to walk their dogs. 

Although dog walkers may feel tempted to put shoes on their dogs to keep their paws warm, vet Dr Anna Foreman has shared her advice about how to keep your dog warm without boots, which she deems unnecessary. 

‘As long as owners wash and dry their dog’s paws thoroughly after a walk, there is no real need for outdoor boots,’ she tells Metro.

‘These boots are prone to causing a dog distress (dogs are not used to wearing shoes like we are), are easily lost, and are unnecessary in most cases.’

Anna also said that dog’s paws have ‘shoes already’ in the form of their pads. 

‘These hard, leathery “soles” prevent injury to the softer skin surrounding and delicate structures underneath,’ she adds. 

‘They can be cut or penetrated with sharp objects, and so if a dog becomes suddenly lame, their pads should be checked thoroughly as well as the rest of their leg.

But there are certain conditions in which Anna would suggest a dog wear boots in snowy weather.

‘If a dog is slipping in the wet, ice or snow, their pads are becoming chapped and sore, or the skin of their feet (or the dogs themselves) are not tolerating being washed, boots can be considered,’ she explains.

And there’s one item Anna, Everypaw Pet Insurance’s in-house vet, swears by when it’s cold: raincoats, for pooches who don’t have an ‘innately waterproof coat’.

She suggests: ‘The easiest way to find out is by exposing your dog to the rain (or a shower at home!) and then feeling under their fur to the skin underneath

‘If their deeper fur and skin is dry and warm, their outer hair coat is keeping them dry. If the deeper fur and skin is wet or cold then this means an external waterproof coat may be more appropriate to keep them dry.’

To keep your dog safe and comfortable during a walk, it’s important that they aren’t too hot or too cold.

Some canines have innately warm and waterproof coats and piling on the layers could make them feel uncomfortable.

Dog owners should invest in a high visibility collar, lead, accessory, harness or coat to make your dog stand out in conditions with low visibility.

The freezing cold, unsettled weather we’re seeing right now is down to high pressure retrogressing towards the Atlantic and chilly winds arriving from the north-northwest.

Over the weekend, the lowest temperature recorded was at at RNAS Yeovilton, in Somerset, which was -0.9C, but forecasts predict London (normally milder than the rest of the country) could see the mercury drop to -3° by Wednesday.

The UK Health Security Agency issued a warning that the low temperatures could cause a greater risk to life for vulnerable people, while National Rail said trains across the country could be affected, and urged anyone planning to travel to check their journey before heading off.

This article was first published on January 16, 2024.

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It’s officially half-marathon season.

As the temperature turns cooler, it’s perfect running weather, and as such, those looking for some long-distance medals head to start lines across the country.

And, if you’re based in the capital, you may well be supporting a friend/colleague/housemate running the Royal Parks Half this weekend.

The picturesque route winds through (you guessed it) London’s Royal Parks, including Hyde Park, Green Park and St James’.

It’s hard not to feel inspired – so if you’re thinking about dusting off your trainers, and taking your very first steps into running, here’s everything you need to know.

Make sure you have supportive footwear

First thing’s first – you need to get those treads right. Spending hundreds on the most expensive brands won’t necessarily get you the best shoe – you just need to make sure the ones you’re wearing are adequately supportive.

‘Your trainers are key!’ says Laura Bannister, a personal trainer and running leader from LKB Fitness. ‘As a beginner, just avoid trainers like Converse or Vans – you need ankle/foot support.’

Not sure what you need? Try a free online gait analysis tool through sportshoes.com or Brooks. These will analyse your technique and advise accordingly, but you don’t need to pick the exact brand they suggest – use the results to inform your choices.

That way, you can improve your performance and avoid any injuries which will undoubtedly keep you off the track and away from those PBs.

Ease yourself in

Programmes like Couch To 5K are an accessible way to get started. The app is free, and slowly builds you up to that first milestone. The reality is that you won’t be able to run for miles straight away – that requires training.

Remember to slow down, too – avoid jetting off like a rocket. ‘So many run too fast initially,’ Laura says, urging the importance of finding a pace.

‘Make sure you can hold a conversation whilst you’re jogging. Not chatting the whole time – but capable of small talk,’ she adds.

Be consistent

As with any new thing, running will become easier if you’re consistent in your commitment.

To hold yourself accountable, you could assign specific ‘running days’, head out with a friend or even join a running club.

Trialling different times of the day can help, too. ‘Work out when your best time to run is,’ Claire Gleave, founder of maternity activewear brand Natal Active, advises. ‘If you find your sweet spot timewise, you are much more likely to make it part of your routine and stick to it.’

Set yourself small goals

If you’re out on a run and struggling, keep that consistency going with a few mindset techniques. ‘Give yourself small goals by using lampposts, or trees. Make every one ahead your small goal to get to,’ Laura advises.

Immersing yourself in your surroundings – whether concrete pavements or rolling hills – can also serve as a welcome distraction.

Start now!

There’s no time like the present – starting your running journey in the spring can help you to toughen up for the path ahead.

‘No one likes running in the cold, dark winters. If you start out then, you’re much more likely to give up,’ Claire says. ‘Run when the days are long and the weather is good so you are ready to tackle the winter when it comes.’

The Royal Parks Half Marathon, presented by Royal Bank of Canada takes place on Sunday October 13. 2024. To register your interest for 2025, visit their website.

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We all have to work in order to make a living, but in doing so, it’s important we don’t forget to live. 

However, sometimes that’s easier said than done, and it can be all too easy to get caught up in our jobs, and allow work to bleed into our personal time.

As such, it’s crucial to try and implement some boundaries so you can maintain a healthy work-life balance.

World Mental Health Day is celebrated every year on October 10, and this year’s theme is workplace mental health, so it’s a great time to start making some positive changes.

But how do you do this and where do you start?

Professor Sir Cary Cooper, an organisational psychologist from the University of Manchester, claims there are five steps everyone should follow.

Prioritise your tasks

Professor Cooper told Metro.co.uk: ‘The first thing you’ve got to do is prioritise your tasks so you can clock off at 5pm. 

‘Research evidence shows that people who constantly work long hours get ill with either a physical or psychological illness if you keep overworking.

‘And also when you consistently work long hours, you’re less productive. You make mistakes and you’re less creative. So prioritise the tasks you have to do in your job, so you can clock off on time and see the people that matter, such as family and friends.’

Limit smartphone usage to work hours

‘Don’t access your smartphone at night, or at weekends, or while you’re on holiday for any emails,’ he urges.

‘You can keep it on because you might get phone calls. But think of the time when we had mobile phones that weren’t smartphones, life was a lot better for people in terms of work-life balance.

‘So many people are on their phones and laptops at night at home and it’s just not healthy. You want good work-life balance, you want to actually listen to your kids, or invest in your partner, or friendships? You can’t do that if you’re constantly on your phone.

‘So don’t access your emails outside of work unless it’s absolutely urgent. Be with your partner, go see friends, do other things.’

The expert adds that being on your smartphone in bed is also bad for your health more generally, as he claims there’s ‘strong evidence’ that looking at your phone in the hour before you go to bed can totally disrupt your sleep pattern. 

Stay socially connected

His third step is to ensure that you stay ‘socially connected’, and no that doesn’t involve scrolling through Insta or TikTok.

‘Now that we’re giving you more time because you’re clocking off at five and you’re not mucking around with your phone at all hours god sends, make sure you think about who really matters in your life and make sure you connect with them,’ he says.

‘This could be relatives you haven’t seen for a long time, a friend you haven’t seen for a long time, or ensuring that you spend time with your partner. Good quality time. 

‘So organise one night a week, maybe two nights a week, going out for a meal with somebody you know, somebody that really matters to you. 

‘Or, if you’re a hybrid worker, break your day up by going with a friend or colleague for lunch, or a cup of coffee in the afternoon.

‘Surveys have shown the number one thing that makes people the happiest is relationships. That’s number one, so staying socially connected with people that matter in your life will make you happier. 

‘And it will also help put into perspective any kind of problems you have at work that stress you out. For instance, if you’re a workaholic, your budget getting cut at work might seem like the end of the world, but there might be bigger things happening outside of your job.

‘My close friend just got breast cancer, and my relationship with her makes me value the time I have on this earth. So put the small things into perspective and think about what really matters.’

Build a good relationships with your manager

The professor’s fourth step involves your boss, as he recommends investing in having a good relationship with your line manager.

He explains that this is crucial, because when things are troubling you and you need to take some time off, or if you have a child who isn’t well, then it’s your boss who will be able to give you the flexibility you need.

‘The worse your relationship is with your boss, the bigger the problem you’ve got, because your boss might be a command and control type of person and you won’t feel like you can ask for time off, or you might not feel able to say no when you’re handed extra work, so your personal life gets screwed up by constant interference.

‘Investing in your relationship with your line manager, or your boss is good for your work-life balance too. The more they know you and the more we build a good relationship, the more flexible they will be in terms of your workload and in terms of demanding you work longer hours, etc. Having a better relationship will enable you to have better balance.’

Be kind

And Professor Cooper’s final point is of a similar vein, as it’s all about the way we treat people, which of course should always be with kindness. So just make sure you keep on being kind.

He adds: ‘If you want to have good balance at work and at home, being kind to people is a way of enhancing that possibility.

‘Be kind to the people you work with because they can support you when you need it. Be kind to the people who live in your neighbourhood, because you might need their help.

‘Being kind will give you a good sustainable relationship with everyone in your life and in turn that will help you get a good balance in life.’

And if for some reason you find that you’ve tried all of the above and you still can’t implement the boundaries you want in your life? It’s probably time to look for another job.

‘When you originally went for the job, you fit into the company and the culture was compatible with your personality, but over time different managers come in, mergers take place, and the environment changes. So over time you might find that fit begins to disappear and if that happens, you leave.

‘Think about why you’re not happy and think about what you want to do, perhaps you could do something entirely different with the skills you’ve gained.

‘But the bottom line is, if there’s a mismatch between your needs and the needs of the organisation, you should leave.’

This article was first published on January 2, 2024.

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MORE: Which one of these five workplace personas best describes you?

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‘I never really fit in with people that just had ADHD or were just autistic. So for me to find other people that live with both was a real lifeline.’

Harry Rutter, 25, from Cambridgeshire, is one of the many people who, in recent years, have been diagnosed with ‘AuDHD’.

Otherwise known as co-occurring autism and ADHD, they’re both neurological conditions, and until 2010, you could only be diagnosed with one or the other. 

While Autism Spectrum Disorder (ASD) affects the way people communicate, behave, and interact with the world, Attention Deficit Hyperactivity Disorder (ADHD) impacts people’s ability to focus and regulate specific behaviours like inattentiveness, impulsivity, hyperactivity, and executive function. 

Though it’s been 14 years since medical guidelines changed to allow people to get a dual diagnosis, it’s only recently that ‘AuDHD’ has gained popularity as a term, especially in neurodivergent online spaces.

The #AuDHD Instagram tag has been used 152,000 times while the #AuDHD TikTok tag is even more widespread, with almost 350,000 uses.

Most of this online content centres around navigating life with AuDHD and the uptick in interest is encouraging some to seek a formal diagnosis.

This week, the conversation resurfaced after the latest housemates to enter the famed Big Brother house had a candid conversation about neurodiversity on the show’s iconic sofas.

Forensic psychologist Ali revealed in a conversation with both Hanah and Martha that she’s been diagnosed with ADHD and also demonstrates autistic traits, which she opened up about after she wanted to reassure the other housemates who might be curious about her social responses.

Ali is also a lesbian, and alongside fellow sapphic Martha, is helping fans to feel represented on-screen.

‘Ali talking about being neurodivergent and how being a girl you grow up fixating on how people act to mask your own behaviour is literally her telling my life story. I’m so grateful for that,’ @ughjodie penned on X, formerly Twitter.

‘OMG Ali is a lesbian neurodivergent MOTHERRRRR,’ @livmonki added, while @overstayedtime wrote, ‘Ali being open about being a lesbian and also being neurodivergent is making me cry.’

Ali isn’t the only one living with both ADHD and autism. For therapist Josephine Knechtli, getting diagnosed with AuDHD at age 25 opened up a whole new world for her.

‘AuDHD provided the language to discuss, explore and create connections I had been sorely missing for so long,’ the now-27-year-old tells Metro.

‘The mystery of my actions were lovingly lit up, providing a framework so I could better support myself – and ask for support too.’

As someone who’s been diagnosed with both, take it from me: living as an autistic person with ADHD means existing in a constant paradox.

My brain runs at 100mph, yet I need extra time to process things; I crave the dopamine hit of spontaneity, but am highly resistant to change; I’m chronically disorganized, but categorize everything in my life into lists. 

Before the change in the Diagnostic and Statistical Manual of Mental Disorders, you could be autistic with ADHD traits or vice versa, but this rule meant that doctors were forced to choose one or the other.

The implication of trying to fit a square peg in a round hole is that people who are both autistic and ADHD only got 50% of the support they need.

I, for example, was diagnosed with ASD aged 10, but a lot of my very clear ADHD traits were overlooked, attributed to ASD, or, quite simply, ignored.

ADHD I was never tested for because I was ‘quiet’ and ‘good at school’, but I got diagnosed in June 2021 at 23 years old, after saving up for a private diagnosis. 

Dr Pablo Jeczmien, a psychotherapist, tells Metro that ‘there is a significant overlap in symptoms between both conditions which can create confusion for individuals seeking a diagnosis or self-diagnosing.’

Despite the overlap in symptoms, in other ways the two conditions are contradictory, he added.

‘For example, an autistic brain tends to need the same structure and routine, and carefully plan things before they happen; whereas an ADHD brain easily gets bored, favouring spontaneity and novelty.’

He also noted that ‘managing these contradictory elements can prove challenging for people living with AuDHD as techniques that work to manage one condition might worsen another, leading to an internal tug-of-war which can be debilitating.’

Charli Clement, 23 from Birmingham, is a neurodivergent author and activist. And when it comes to AuDHD, they struggled to access they support they needed as a child.

‘I am not the stereotype of ADHD, so it’s not surprising,’ they explained. 

‘I am amongst one of many who was labelled with “mixed anxiety and depression” in CAMHS [Child and Adolescent Mental Health Services]. But this diagnosis actually encompassed my extremely busy brain and my Rejection Sensitivity Dysphoria that often causes extreme emotional responses like suicidal ideation for me.’

As for Harry, AuDHD can feel like a ‘constant battle.’

‘You’ll be adamant on sleeping to maintain your nightly routine, ensuring you sleep enough hours, but ADHD will keep your mind awake on the next obsession, song, TV quote, film scene,’ he explains.

‘It’s exhausting! You’ll be hyperactive and keen to go to new places and explore new cities, but anxious about socialising and the obstacles in the way, a constant conflict that never seems to end.’

Research shows 30-80% of autistic children meet the threshold of ADHD, while 20-50% of ADHD children have co-occurring autism. Of course, autism and ADHD aren’t conditions you should strive to ‘cure,’ but having a better understanding of how your brain works can help day-to-day management. 

For instance, Charli says that the hyperactivity related to their ADHD is ‘primarily internal,’ and that their other ADHD traits manifest in impulsive money spending and issues with executive functioning.

‘This all interacts significantly with my autistic traits, as my need for structure and routine battles with a brain that prefers to break structure or simply can’t keep up with it,’ Charli adds.

Blogger Abi Owen from Wales says she doesn’t use the term ‘AuDHD’ often unless she’s ‘talking to someone in the know.’

‘I feel like it’s easier to relate each label (ADHD or Autism) whenever it applies. I think it’s because it’s an amalgamation of two words, I’m worried people will assume I’ve misspoken, or that they’ll just discount the autism altogether.’

Still, she maintains that its ‘very important to [her] that people recognise BOTH elements, as when they come together it’s a whole different condition.’

‘I need people to understand the turmoil AuDHD produces which sets me apart from those with just one or the other,’ the 24-year-old adds.

‘Having both does not change how one or the other affects me.’

So, how do you navigate life with AuDHD?

Take it from me: it certainly has its challenges, but it ultimately all comes down to two things: self-forgiveness and patience. Just because you experience the world a different way to most people, that doesn’t make you somehow ‘lesser’ or deficient. 

You might have a different way of doing things, or different energy levels to neurotypical people, but that’s okay! Embracing who you are is the first step to not living with AuDHD, but thriving with it.

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You probably know all about being hangry, when hunger leads to an irrational rage that doesn’t dissipate until you eat. But you likely haven’t yet heard of the new portmanteau, ‘tangry’.

The term describes acting out when tired, and an estimated nine in 10 of us suffer from bouts of exhaustion-induced anger because we aren’t getting enough quality sleep.

A recent poll of 2,000 adults revealed that people feel angry 22% of the time when fatigued, while three quarters of people have apologised for their ‘tangry’ behaviour.

More than half (51%) said they feel grumpy and irritable due to exhaustion and 42% admitted they have no patience.

Tiredness was also blamed for arguments with a partner (30%), cancelling social plans (26%) and snapping at colleagues (14%).

A further 18% claimed their whole personality changes when they haven’t had enough rest – and fixing the problem takes a fair bit longer than simply grabbing a snack.

The research was commissioned by Bensons for Beds, which has worked with Dr Sophie Bostock to develop a ‘Sleep Calm and Carry On’ programme and help improve the nation’s sleep wellness.

The sleep expert said: ‘Our sleep, wellbeing and behaviour are intimately linked.

‘A lack of sleep can alter the emotional control centres of the brain, making us more sensitive to stress, and reducing self-control. Some people become more impulsive and aggressive.

‘This survey is also a valuable reminder that many of us can feel like a different person when we are sleep deprived and can lash out in ways we later regret.’

According to the study, the most common signs of this include overreacting about small issues, complaining more often than usual, and being impatient.

Further symptoms of someone having a ‘tangry’ episode are crying at the slightest thing (30%) and swearing under their breath about everything (30%).

It all comes down to lack of sleep, with the typical Brit only managing six-and-a-half hours each night, waking up twice because of temperature (51%) and pain or discomfort (50%) disruptions.

Dr Bostock urges people to consider the impact of tiredness on others’ behaviour, and to make rest a priority in order to reduce our own ‘tanger’.

‘If your friend, colleague, or partner is acting out of character, instead of reacting negatively, consider asking them how they are sleeping,’ she says.

‘Prioritising your sleep is a powerful way to improve mental health.’

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Extra grooming time? Upset tummies? The bathroom is becoming the place where people are increasingly spending more of their time, but not for these reasons.

Although we use the this room in our homes (and sometimes at work) for its intended purposes – like going to the loo, washing our hands or bathing – it’s increasingly proving to be a haven during stressful moments. 

Bathroom manufacturers Villeroy & Boch decided to find out the less obvious reasons we love bathrooms so much, other than brushing our teeth or doing face masks.

According to its research, people are spending more and more time finding solace in the WC, and the trend is particularly common among young adults.

The study of over 2,000 people revealed 43% like to lock themselves away to enjoy the quiet, with 13% saying they do so just to get time away from their partner. 

The average Brit whiles away an hour and 54 minutes a week in the lavvy – the equivalent of almost one working day a month.

Those aged 18 to 24 spend more time relaxing in the bathroom than any other age group, averaging two hours and 36 minutes each week.

But in terms of gender, men are more likely to hole up in the loo than women, spending two hours a week in there compared to one hour and 42 minutes.

There are a range of mental health benefits that come with taking bathroom breaks to escape the chaos of an average day. And some may not even notice they rely on the bathroom to have a breather. 

Counsellor Georgina Sturmer, a member of the British Association for Counselling and Psychotherapy, previously told Metro.co.uk why so many of us see the restroom as a chance to escape.

‘We all need coping strategies when life becomes overwhelming and stressful,’ she said.

When something stressful happens, it triggers our fight or flight response – and if you’re somewhere like work, you can’t simply run away. Although we should all feel comfortable to open up to others when things start to weigh on our shoulders, Georgina noted, ‘it’s almost always socially acceptable to take ourselves away for a bathroom break’.

This sentiment was echoed by Kate Cronin, 21, who told us that while at university, she’d often tell her peers she was nipping to the bathroom, not because she needed to go, but because she needed a space to get away.

‘Just leaving the room and standing in the corridor felt wrong and too public, the bathroom felt like I had time to myself to breathe and compose myself, away from everything else,’ she said.

What to do if you’re feeling stressed in the bathroom

The next time you find yourself struggling to calm down after you’ve escaped to the bathroom (or any other room), Georgina suggests using breathing exercises while you’re there.

‘I’m a big advocate of the “five finger breathing” exercise as a way to stay quietly calm without drawing attention to what you’re doing,’ she explained.

‘Hold your hands out in front of you, and trace the index finger of one hand up and down each finger of the other hand. Breathe in as you trace upwards and breathe out as you trace downwards.’

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In a move that has been described as ‘barbaric’, Greece has decided to introduce a six day working week.

As businesses across the world experiment with a shorter, four-day work week, the European country has decided to go the opposite way.

‘When almost every other civilised country is enacting a four-day week, Greece decides to go the other way,’ commented Akis Sotiropoulos, an executive committee member of the Greek civil servants’ union ADEDY.

The alarming news comes after six-month pilot saw 61 companies from across the UK cutting hours to 80% while keeping salaries the same, with over 2,900 employees taking part.

The pilot was a success, as 56 of these businesses (92% of participants) extended the four-day week experiment and 18 made it permanent. A report released in 2023 claimed the benefits to worker wellbeing are ‘extensive’. 

But despite the obvious benefits, Greece is introducing a law which allows a 48-hour working week as of Monday (1 July). The scheme will only apply to private businesses providing round-the-clock services, and Prime minister Kyriakos Mitsotakis said the decision was made as a result of a shrinking population and a shortage of skilled workers.

While the change has been met with backlash by unions, it seems that the work life balance lessons we learnt during the pandemic are being forgotten.

Research released by LinkedIn found that 49% of companies would prefer staff to work more from the office, with 10% planning to force a return over ‘productivity paranoia.’

Molly Johnson-Jones, co-founder and CEO of Flexa, a platform for companies to advertise flexible working roles, says companies and countries need to stop ‘obsessing’ over how often employees are in the office.

She tells Metro.co.uk: ‘The four-day week trial taught us that 32-hour weeks can be as productive as 40-hour weeks. Yet companies and countries alike continue to obsess over the number of days and hours that staff spend at their desks as a measure of output. This approach risks incentivising the wrong behaviours’.

Molly says the key to improve employee output – as per the aim of Greece’s new laws – is by giving workers autonomy, not pushing them to work more.

‘If people want to work more days – whether that be five days instead of four, or six days instead of five – they should be able to choose roles that enable them to do so.

‘This is not the same as companies enforcing strict “return to office” mandates and going back on flexible working policies.’

So, is it likely that the UK could follow in Greece’s footsteps? Thankfully, the experts don’t think so.

‘If RTO (return to office) resistance is anything to go by, most UK workers would reject six-day weeks if our own government were to enforce them,’ says Molly.

Sophie Wardell, people director and HR expert at Higgs LLP agrees, citing that our five day week dates back to the 19th century.

‘Given this longevity, I don’t see an immediate cause for concern in the UK being inspired by Greece’s changes to the working week model.’ she says.

‘The current trajectory in the UK suggests that the government would be more likely to pursue the opposite policy: the four-day working week.’

However, she adds that Greece’s move is ‘concerning’.

‘Time away from work is crucial to reduce burnout and stress,’ she says. ‘As such, moving in the opposite direction of increasing working hours would increase stress-related health issues, physical health concerns, and a strain on family relationships.’

Greeks already work the longest hours in Europe, mucking in for an average of 41 hours a week according to Eurostat, the European Union’s statistics agency.

‘With a growing body of research emphasising employee well-being, there is evidence that increasing working hours could be counterproductive,’ says Sophie.

‘Remote working has been an incredible movement towards human-centric and output-focused thinking in the workplace. On the contrary, Kyriakos Mitsotakis’ policy works against these benefits.’

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It’s safe to say there’s been a night or two where we know we should have gotten more sleep. Once upon a time, we used to religiously get our eight hours – but now it’s more of a struggle.

According to a survey conducted by Kalms Herbal Remedies, over half of the UK has trouble getting to sleep – which can impact our skin, weight, mood and general health and wellbeing.

With 18.5 million adults surviving on just six hours sleep a night, the survey also found that factors include difficulty getting to sleep in the first place, as well as frequently waking up during the night.

Dr Nerina Ramlakhan, a sleep expert, physiologist and best-selling author, said: ‘Given the current landscape of economic uncertainties, geopolitical tensions and the persistent challenges of modern life, it’s unsurprising that many individuals are finding it increasingly difficult to achieve good quality sleep.’ 

Insufficient or disrupted sleep can take its toll, with the study finding that 55% of people surveyed feel groggy, while just over half feel tired and irritable; unable to concentrate properly and be productive the next day.

Dr Ramlakhan goes on to say that ‘sleep plays a vital role in our overall wellbeing’. Causing multiple negative consequences, while most people attribute poor sleep to too much caffeine, using electronic devices before bed or an irregular sleep schedule.

Dr Ramlakhan adds a bad night’s sleep can be due to stress and anxiety.

‌‌However, it goes a little deeper than your focus the next day.

Sleep deprivation can cause longer-term issues such as being more prone to common ailments such as a cold, as well as more severe conditions including depression, dementia and even posing the risk for a stroke or heart attack.

Dr Ramlakhan said: ‘In today’s fast-paced world, balancing our busy lives with consistent, restorative sleep can be a real challenge. However, research suggests that getting the right amount of shut-eye each night can reduce mortality rates, improve organisational productivity and help bolster the UK economy.

‘Establishing a personalised sleep-care routine that aligns with your lifestyle and promotes relaxation, gives you the best chance of achieving a revitalising night’s rest.

‘This differs from person to person, but the concept remains the same; develop reliable practices that help you to unwind from the stressors of daily life and prioritise sleep.’‌

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Saunas, the Northern Lights and the beloved 2023 Eurovision artist Käärijä are just three of the remarkable things Finland is known for. It’s also renowned for consistently being named the happiest country in the world.

And believe it or not, this widespread contentment is also present in the workplace.

On World Happiness Day, the World Happiness Report ranks more than 140 countries on how happy they are based on survey data from the Gallup World Poll. The study analyses factors such as life expectancy, confidence in government, average income and social support – and Finland consistently ranks highly in all of these areas.

The country has free childcare, while the UK childcare system is the most expensive in Europe, and the Nordic country has an emphasis on work-life balance.

A Finnish business has now revealed how it manages to keep its employees happy at work – and it’s something work experts say UK businesses should use as inspiration to improve the wellbeing of staff.

Framery, a manufacturing company that makes soundproof pods for office spaces, regularly surveys its 400 employees about the things that keep them happy.

The one thing that always appears in the top two places on the list is work-life balance. Anni Hallila, Framery’s head of people and culture, spoke to CNBC about how the company actively supports flexibility in their employees’ work schedules and break times. 

Leaders at the company support regular breaks throughout the day, which may be easier when working remotely compared to being stuck at a desk in an office. They encourage employees to go out for walks to take care of ‘their focus’ and the business doesn’t have set hours.

People tend to arrive between 7 am and 9 am, and it’s ‘normal’ for their employees to leave at 4 pm. By law, a standard week of work in Finland is 37.5 hours and in the UK it’s 40 hours.

‘It’s completely normal that you can mix your personal life and work life,’ Anni said, referencing how employees structure their work week. ‘If you need to take your kids to daycare in the morning, you can start your day earlier, or you can come later if you need to go home for them in the middle of the day.

Flexible working has become a divisive topic as companies shift back to a five-day work week after introducing remote, and then hybrid, working during and after the coronavirus pandemic. 

We all got used having a bit more independence, even though we couldn’t do much outside of work. It’s only natural to want to retain that now we can actually have fun. 

Unhappy workers have recently taken to social media to complain about not having time to do their hobbies because of the slog that is the 9-to-5. According to a 2023 YouGov poll, nearly half of Brits (43%) want a hybrid working situation, where they are in the office for a couple of days and WFH on others, while 29% of Brits want to work remotely on a permanent basis.

However, research released by LinkedIn found that 49% of companies would prefer staff to work more from the office, with 10% planning to force a return over ‘productivity paranoia.’

Is this flexible working system doable in the UK?

The experts all say there are numerous benefits to working flexibly, for both employees and employers, but there are some drawbacks.

Charlie Coode, founder of business behaviour and performance company Culture15, tells Metro.co.uk employees get ‘a greater sense of autonomy and trust and the ability to fit work around other commitments,’ and employers in return get a ‘more engaged and loyal workforce’ and ‘access to a wider pool of potential workers’. 

Charlie also highlights that hybrid working is not practical for all businesses or entire industries, such as frontline services or those working in a shop.

‘Flexible working creates challenges for organisations, particularly with work that requires collaboration, ensuring effective information flow and creating a clear, coherent culture in the organisation.’ 

Georgina Sturmer, a registered counsellor at the British Association for Counselling and Psychotherapy, says the benefits of being able ‘to plan our working life around our own needs, commitments and timeframe, without feeling guilty or stressed,’ is one of the benefits of hybrid and flexible working.

There are companies in the UK that have incorporated a working pattern similar to that of the Finnish company. Molly Johnson-Jones, co-founder and CEO of Flexa, a platform for people to find companies that have flexible working, says ‘work-life balance is the key to health and happiness.’

Molly’s team can work ‘wherever and whenever’ they want, ‘as long as the work gets done’. They have core working hours of 11 am to 3 pm, but staff can fit their work around their personal schedules. ‘Rigid working hours and strict office policies hinder more people than they help, and very few jobs need to be bound by these traditional set-ups in reality,’ she says.

And it’s not just her employees who benefit from this hybrid and flexible system; Molly does as well. ‘I am not naturally a morning person, and have an autoimmune condition that can cause pain and leave me unable to walk at times. This means strict working hours and office environments are not an option for me.

‘Whereas having a slower morning and getting some exercise in before starting work helps me manage my flare ups, and feel energised as possible by the time I open up my laptop.’

A widespread shift towards a flexible Finnish approach to working is probably quite far off, but having more control over when and how we work could definitely come in useful.

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When it comes to sleep-related icks, many of us are a little hypocritical.

A new study has revealed the five biggest sleep-related icks, highlighting that while we might be quick to criticise, a high percentage of us are guilty of these behaviours ourselves.

Leading the list is snoring, with a whopping 60% of people citing it as their biggest pet peeve.

It seems it may be a widespread case of the pot calling the kettle black, though, as the British Snoring and Sleep Apnoea Association estimates 41.5% of the UK adult population snore – that’s around 15 million snorers across the country.

But snoring isn’t the only culprit; fidgeting (43%), sleepwalking (38%), sleep talking (28%), and dribbling (21%) also make the list of icks, showing that there are plenty of ways we can unintentionally annoy our bed partners.

The survey, conducted by Get Laid Beds in collaboration with Charli Davies, founder of Snuzzze, dives into these bedtime habits and their impact on our nightly rest.

‘It doesn’t surprise me that snoring tops the list,’ says sleep expert Charli. ‘It’s the bane of millions of people’s lives and often disrupts sleep.’

So if you want to avoid being kicked out of bed by your long-suffering sleep partner, it’s worth heeding her advice.

What causes snoring?

Charli explains: ‘Many lifestyle factors, such as diet and alcohol consumption, contribute to snoring.’

According to the NHS, you’re also more likely to snore if you’re overweight, you smoke, or you sleep on your back.

In some cases, your noisy nighttime habit could be as a result of a condition like sleep apnoea, which is when your airways become temporarily blocked as you sleep.

Alternatively, snoring might be down to your mouth’s anatomy – such as a low, thick soft palate that narrows your airway or an obstruction caused by an elongated uvula – or a nasal issue like a deviated septum.

How to stop snoring

In the first instance, it’s best to make lifestyle changes. And one of the most obvious steps to take, according to Charli, is maintaining a healthy weight and avoiding alcohol.

‘Alcohol relaxes the muscles, including those in the throat, which can lead to snoring,’ she says.

Charli also suggests a simple trick to help with snoring: sleeping on your side instead of your back.

‘I think most of us achieve this with a dig to the ribs or pushing the person we’re sharing a bed with,’ she adds. ‘But if you want to avoid this and reduce waking your bed partner, putting a pillow behind your back can stop you rolling onto it in the night.’ 

Overall sleep hygiene is also important, as sleep expert Narwan Amini previously told Metro.co.uk: ‘People tend to snore louder and more frequently when they’re sleep deprived, so to prevent exhaustion, try following a consistent bedtime schedule, avoiding screens before bed (screens cast blue light which keep your brain awake), and eating light, healthy dinners before bed.’

Unfortunately, though, this may not be enough to address the issue, and you may need to call in some outside help.

‘If these behaviours are affecting your sleep quality, your relationships, or your daily functioning, it’s important to consult a sleep professional or your GP,’ says Charli.

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There’s nothing better than a lovely stroll to help clear the mind – and now an ideal ‘tranquil’ spot has been revealed. 

The city of Hereford has been named the best in the UK for a relaxing walk, while London didn’t even finish in the top 10. 

Hereford, which lies on the River Wye, is the largest settlement in Herefordshire and is located 16 miles east of the border with Wales. Known for its quaint rural settings, Hereford is also a centre for agriculture. 

The city was ranked number one for the best relaxing walks in a study conducted by Injury Claims, which analysed over 200,000 reviews of popular parks across 74 major UK cities and towns.

The locations were ranked on the percentage of Tripadvisor reviews which mentioned words such as ‘relaxing’, ‘calm’, ‘peaceful’ and ‘tranquil’. Hereford finished with an index score of 28.88%.

Weir Garden, in particular, is described as the most popular park in the city, boasting well-manicured lawns, wooded areas, and a garden surrounded by a wall. It’s ranked number five on Tripadvisor’s list of top attractions in the city, and is the highest in the Nature & Wildlife Areas category. 

One visitor, known as Sosen E, commented: ‘Really lovely easy stop off on our trip away. Such a beautiful and tranquil spot. Very well kept, a little hidden gem, dog and child-friendly with lovely staff at the entrance hut! Will definitely return with the rest of the family’. 

Another commenter, Durutydelloyd, who visited in the winter, shared: ‘It was such a joy to walk around the garden and take in the countryside air and follow the meandering paths which ran in parallel to the fast running River Wye.’

After naming the park ‘a little piece of heaven’, contributor Allhop shared: ‘Beautiful place, we’ve been twice now and I can honestly say, I could sit there all day.

‘Full of wildlife, butterflies, bees, ducks, sand Martins. It’s so tranquil. Take a picnic and spend the day.’ 

The city of Bristol finished in second place, while Lincoln took the third spot. London, which has 3,000 parks, was ranked number 26. 

What are the physical and mental health benefits of walking?

A lot of us became walkers during the pandemic because, well, there wasn’t much else to do. Thankfully, this is a habit that has stood the test of time – and for good reason. 

Whether you’re just walking around the block, venturing to a local green space or further afield, walking and hiking has an incredibly positive impact on mental and physical health. 

Walking for just half an hour five days a week is also enough for you to meet your weekly recommended exercise goals. According to the NHS, adults should aim to do at least 150 minutes of moderate intensity activity a week, and walking counts.

What’s more, it’s also ‘an easy, low impact activity that’s accessible to almost everyone,’ as Tompion Platt, the director of advocacy and engagement for the walking charity the Ramblers previously told Metro.co.uk.  

The charity’s research found that walking regularly at a brisk pace can help your flexibility, boost your immune system, and reduce your risk of developing Type 2 diabetes and certain cancers.

Another study found that outdoor walking boosts energy and vitality. And a Harvard medical study found that a brisk work can improve your focus and sharpen your reaction times.

Where you walk makes a difference as well, with proximity to nature and greenery having a more calming effect than walking in nature, and walking on a beach or near a body of water created significant improvements in mood.

Psychiatrist Dr Alexander Lapa, from Ocean Recovery Centre, previously shared with Metro.co.uk: ‘We use walking as a therapy to help enhance the recovery process in those recovering from addiction at our rehabilitation clinic.

‘With many forms of exercise, endorphins are released and interact with the opiate receptors of the brain. This can reduce the perception of pain and increase a sense of wellbeing. 

‘Hiking and walking also offer a little bit more in the sense that they get blood pumping around the body efficiently, improve sleep, and also provide those participating with a sense of achievement.’

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You’ve had a full night’s sleep, but you still wake up feeling groggy and tired: what gives?

Sometimes, it’s not your nighttime routine that leaves you struggling to get out of bed the next day, but a pattern of neglecting mornings that fosters anxiety and hampers productivity.

According to research, 10,000 people in the UK search the phrase ‘tired all the time’ online every month. And while there’s endless advice on how to sort out your sleep, the importance of a healthy morning routine is often left out.

If you don’t set your day up right, you can end up drained and wrought by overthinking come bedtime. This then becomes a cycle of sleep anxiety and poor quality rest which no amount of ‘sleep hygiene’ can fix.

So to break out of bad habits and refresh your mornings, try the SHINE technique from cognitive behaviour therapist, Toby Oliver, and his sister Kate Oliver.

In their new book, Rise and Shine: How to Transform Your Life, Morning by Morning, the siblings detail how the simple mnemonic can transform your days:

Silence

The S in the method stands for silence, which is important to incorporate into your mornings so you can reflect on the day ahead.

You can centre your mind with a few minutes of simply sitting in the stillness of your environment, but the finger breathing technique – a form of self-hypnosis which helps to regulate emotions and calm anxiety – can give this a bit more structure.

Clare Longstaffe, hypnotherapist at charity Cavendish Cancer Care, said: ‘Start by laying down or sitting in a comfortable position, then relax your breathing by taking a breath that is slightly deeper and slower than your normal breaths.

‘Bring your fingers and thumb together in a relaxed pinched position, then cup your other hand and loosely rest your bunched fingertips in your palm. Count five relaxed breaths while keeping your hands in this position, before swapping hands and counting five breaths again.

‘Next, make a thumbs up with one hand and then wrap your other hand around your thumb. Loosely hold your thumb while you count five relaxed breaths, before swapping hands and counting five breaths again.’

Repeat this process with each finger on that hand, then switch to the other hand and do the same.

Happiness

By starting your day on a positive note, you are likely to feel more resilient to the day’s challenges.

Toby and Kate recommend positive affirmations each morning to help improve your mindset. They advise making a point of writing down some affirmations for the day ahead after you get up, focusing on attracting good outcomes rather than avoiding negative ones.

Be sure to keep them in the present tense, and remember to speak them aloud with conviction. Examples include, ‘I’m going to have a great day’, ‘I am open to opportunities,’ ‘I make healthy choices,’ and ‘every day I embody the best version of myself.’

Intention

Alongside laying down how you want to feel throughout your day, taking time to get clear on what you want to achieve can help you stay focused and avoid becoming drawn into negative thought patterns.

According to Toby and Kate: ‘Your plan for the day should start when you first wake to the sound of  your alarm clock. It’s important to maintain a healthy routine with alarm: pick an alarm sound that is softer, so you are not jarred awake, and try to set it as close as possible to the time you need to get up. Avoid battling with the snooze button for an hour, it will only leave you feeling more tired.’

A quick to-do list filled with realistic goals you can tick off throughout the day is also beneficial, and you can look back over it come nighttime and take stock of how much you’ve achieved.

Nourishment

You can only look after your mind when you first look after your body, so it’s important to have a healthy morning diet – and that means no skipping breakfast!

‘Give yourself time to enjoy and appreciate your breakfast – rushing your meal isn’t good for your body and doesn’t give your brain time to enjoy the food,’ say Kate and Toby in their book. ‘Similarly, mix up your breakfast menu! Most people don’t have the same thing for dinner every day, so make your mornings more meaningful by planning new and enjoyable breakfasts.’

If you’re not used to eating in the morning, fruit or light snacks can help build up your appetite.

Exercise

By exercising first thing in the morning, you effectively trick your body into waking up and giving you energy for the day ahead. This then regulates your circadian rhythm so that you’re tired out and ready to rest by bedtime.

It doesn’t need to be anything especially strenuous, though. A quick walk has just as many benefits as going to the gym, especially since Stanford University sayssunlight exposure soon after you wake up can help to set your internal body clock.

‘Always listen to your body and don’t overexert yourself,’ add Toby and Kate. ‘If you’re not usually one for morning exercise, pop some encouraging notes around the house reminding you why you are doing this.’

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After pressing ‘send’ on the fourth voice note to my best friend that morning, I felt a pang of unease.

My message was three minutes long, yet it was by far the shortest I’d sent to her that day. 

We had been exchanging voice notes for two hours, each having a one-way conversation, talking about everything from my bathroom renovation to her choice of outfit for an upcoming event. 

But now, after this back-and-forth had lasted most of the morning, I couldn’t help wondering why hadn’t we just spoken on the phone, instead of sending each other four-minute monologues? 

After all, we’d been friends since school, and back then, we’d rush home to call each other on our parents’ landlines, chatting for hours. We’d never been short of conversation or laughs. 

So how had we fallen into the trap of sending each other pre-recorded messages yet rarely actually speaking? 

It had started a few months earlier: I’d messaged her and she’d replied with a hurried voice note, saying she had too much to say in a text message but was on a work deadline and couldn’t chat over the phone. 

There was no denying this first voice message had novelty value – and it felt more personal and less abrupt than a text message. 

Sending each other voice notes quickly became a fun way to keep in touch when we were both busy with work and kids. And it actually felt like we were speaking more than ever. 

I liked that we could hear each other’s voices, share funny anecdotes about our days or give each other detailed opinions. In a way, it made me feel closer to her.

Crucially, leaving them was less time consuming than a phone call, so I started exchanging them with other close friends in our group too.

Rather than having to set specific time aside to make a phone call, I could rattle off what I wanted to say between meetings, while making dinner or whenever was convenient for me.

According to WhatsApp, which launched voice messaging in 2013, its users send 7billion voice notes a day and, for a while, I was definitely contributing to that stat.

But after a few months, I realised my friends and I had all stopped talking to each other. 

I was struggling to remember the last time I’d picked up the phone and called them. Any semblance of actual conversation had stopped. It all felt so one-sided, strange, and even a bit sad, that we rarely had spontaneous chats anymore.

Where I had once felt closer than ever to them, losing that one-to-one connection and the ability to laugh about something in real time felt really sad.

I’d also started to find the whole task of sending a voice note quite laborious. I’d spend time thinking over what I wanted to say before I pressed record to avoid rambling on or even re-recording myself if I thought something I’d said sounded ridiculous – effectively editing what I’d said, which wouldn’t happen that much during a normal conversation.

It felt like I wasn’t really giving a realistic portrayal of how my day had gone, or how I was feeling either. Instead I was always trying to make myself sound funny or upbeat. 

It hit me that we were all probably waiting on each other’s voice note replies, too – a phone conversation would have been done and dusted in 20 minutes, but some of our monologue exchanges would ping back and forth for days at a time. 

Above all, they had also started to feel a bit like an avoidance tactic for having an actual conversation or as a buffer to actually having to engage.

Given this was happening with my best friends, frankly, it felt tragic. 

So I stopped. 

If a voice note popped up from a friend who I couldn’t call back then and there, I’d text saying I’d call them later then made a conscious effort to call when I said I would. They weren’t always able to chat but I promised to call them the moment they were free.

Who wants to have a relationship with what is basically someone’s voicemail?

Phone calls didn’t need to be lengthy though – 15 minutes would suffice – and afterwards I felt immeasurably more positive, uplifted, lighter even.

I knew I’d made the right choice in stopping sending them, but so as not to offend anyone, I kept my decision to myself. Everyone has different demands on their time and I didn’t want them to feel it wasn’t welcome if that was the only option they had in that moment.

However, I have since asked friends and acquaintances how they really feel about voice notes and as it turns out, I’m not alone in my newfound dislike of them. 

Statistically speaking only 16% of smartphone users openly admit they like sending voice notes and only 22% like receiving them. 

As for my friends, one actually told me they find voice notes insulting. ‘It’s like someone can’t be bothered to phone me, but they think I should make the time to listen to their monologue regardless,’ she said.

Don’t get me wrong, these recordings have their place and can be really useful in certain situations – if you’re unable to text or need to quickly communicate lots of important information that would take too long to type, they can be a lifesaver.

Personally I found them most useful when out and about or on the school run with my two children – a voice note means I can keep an eye on them at all times rather than having my nose buried in my screen.

While in a work context, I have found them incredibly useful when communicating a work project with a client who was visually impaired.

But favouring voice notes over conversation is an all too convenient and easy trap to fall into, and like me, you can quickly find yourself mourning the loss of two-way interactions with people you care about. 

After all, who wants to have a relationship with what is basically someone’s voicemail? 

Nothing can truly replace that connection you feel and endorphin boost you get from actually speaking to a friend. 

Ultimately, after learning the hard way, I’m choosing old-school phone calls now to nurture and protect my meaningful relationships in the long-term. 

My friends and I chat weekly on the phone and it’s helped re-strengthen our relationship as we’re no longer drip-feeding each other tidbits of information over voice notes.

Instead, we can really engage with each other, laugh together and be our unfiltered selves – and that is something I’ll never again take for granted.

Do you have a story you’d like to share? Get in touch by emailing jess.austin@metro.co.uk. 

Share your views in the comments below.

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Happy Tuesday, which as well all know, is arguably the worst day of the week.

Last weekend is now a distance memory, and there’s still three more early starts before your next lie in.

If you commute to work, it’s likely you’ve been up since about 6am, maybe even earlier.

It might just be part of your routine, but if you’re consistently not getting enough or good quality sleep, and you’re waking up early, there can be some pretty concerning side effects.

Sleep practitioner and sleep posture expert, James Leinhardt, tells Metro that while there’s a common misconception that we need the ‘magic eight hours of sleep’, this isn’t the case.

James says: ‘For most people, eight hours is unrealistic… not even one in five people manage to achieve eight hours. The main thing you should be focusing on is sleep quality not quantity.

‘If you’re getting a good quality night sleep, it shouldn’t matter whether you are waking up at 6am or getting your full eight hours every night.’

However, if you’re getting consistently less sleep, poor quality sleep, and you’re waking up at 6am every day – your body is very quickly going to become worn out.

Dr Anita Raja, an NHS GP and health consultant on BBC Morning Live and Good Morning Britain, shares some tell-tale signs that the commute is really taking its toll with those early mornings…

Weakened immunity

Anita tells Metro.co.uk: ‘A lack of sleep can be detrimental to our health. Did you know our body produces proteins called cytokines which protect us against infection and disease?

‘Lack of sleep means a lack of protection of cytokines which makes us more vulnerable towards infections.’

Cytokines are signalling proteins that help control inflammation in your body.

If you contract germs or an illness they allow your immune system to mount a defence, although too many cytokines can lead to excess inflammation and conditions like autoimmune diseases.

Productivity and motivation

Anita says: ‘Poor sleep is causing 23 to 45% of the population to lose more than two work weeks worth of productivity every year.

‘A tired brain is like a tired muscle that can simply not run the marathon until its rested well enough. Sleep allows your brain to recharge for the next day.’

The National Sleep Foundation also say that 45% of the population don’t get adequate sleep, so it’s important to be conscious of this if you struggle with being motivated at work or in any other area of your life.

Memory loss

‘Sleep helps us consolidate our memories, which means the better we sleep, the more likely we are to make those memories stick,’ Anita explains.

‘The short term affect of insomnia or poor sleep on memory is increased forgetfulness, as there’s an element of cognitive decline due to brain fatigue.’

There are different types of memories that the human brain retains, Anita points out. There’s procedural memories, fact-based memories and episodic memories.

Anita says: ‘Procedural memories tell us how to perform things, for instance how to turn the kettle on. Fact based memories are things like knowing the population of the world. Then we have episodic memories based on life events, for instance your first day at school.

‘The process of memory formulation is based on three main pillars . One, acquisition of memory, two, consolidation of memory, then the recall of the memory.

‘Researchers believe that consolidation of memories happens whilst we are asleep.’

Therefore if you aren’t getting enough sleep, memories can’t be consolidated, meaning they become difficult to recall.

Physical health

A consistent lack of sleep over a long period of time can cause many long-term health implications.

Anita explains: ‘We have enough data to be able to say a lack of sleep causes obesity, diabetes and cardiovascular disease.’

Why can we gain weight or get diabetes from a lack of sleep? ‘It adversely affects the metabolism of sugars (glucose) in our bodies,’ says Anita.

Symptoms of type two diabetes can include: peeing more than usual, feeling thirsty all the time, feeling very tired, losing weight without trying to, itching around your penis or vagina, or repeatedly getting thrush, cuts or wounds taking longer to heal and blurred vision.

You can find out your risk of type Ttwo Diabetes using the Diabetes UK Know Your Risk tool.

A study in the European Heart Journal surveyed 10,3 712 participants over a period of seven days, and scientists examined the relationship between sleep onset timing and heart issues.

In total, 3172 cases of heart issues were reported during an average follow-up period of 5.7 years. Researchers concluded the sleep onset time of between 10.00pm and 10.59pm was associated with the lowest incidence of cardiovascular disease.

Mood and mental health

‘When we haven’t slept well, our energy levels are low and irritability rates are high,’ Anita says.

‘We could wake up more groggy and upset if we haven’t slept enough, which can affect our performance in an academic setting or work setting.’

Psychologist Dr Meg Arrol previously told Metro.co.uk. that a great way to look after your mental health is to journal, either before you start your day or before you go to sleep.

‘I think sometimes when people think of journaling, they can be a little bit overwhelmed,’ she said. ‘But it doesn’t have to be something profound, just the act of writing. 

‘It doesn’t even have to be anything that’s particularly important, you can write about anything you notice in a day. It’s just that way to focus on making sure and now it’s a way to bring yourself into that moment.’

How to improve your sleep

If you’re someone who struggles to get the full eight hours, or any good quality sleep at all, there’s one way you can sleep a little better.

Sleep practitioner James explains: ‘The most effective solution is changing your night-time sleep posture.

‘By simply correcting your sleep posture it not only helps improve your overall sleep quality, but it can also improve your digestion and circulation, snoring, tension and pain, and boost overall energy levels and core strength.

‘Pain, mood, and sleep are closely connected. If one of them changes, it directly affects the others.

‘There are a variety of what I call “car crash” sleeping positions people guilty of when sleeping, so not only is the position you are sleeping in effecting your sleep, but it can also cause serious long-term pain and changes in your mood.’

The position that is most likely to improve your sleep quality is called The Dreamer.

‘It’s a semi-foetal side lying position with your knees bent,’ James explains. ‘This is well evidenced to put the least amount of tension through your spine whilst you sleep.

‘If you struggle to stay in this position, place a pillow between your knees and ankles, this will prevent your top leg from falling over and will mean your hips won’t rotate and put your body in what we call a provocative posture, which is where your body is twisted through the night.

‘This position allows you to maintain a neutral resting spine and the best part of it is it doesn’t cost you a penny.’

Dr Anita suggests not looking at your phone or any screen for two hours before you go to bed. ‘Avoid alcohol, avoid caffeinated beverages before bed time and take a nice shower or bath before bed,’ she adds.

‘Allow your body to go into “silent mode”.’

How to make waking up easier at 6am

There’s nothing worse than the sound of the alarm going off and waking up in darkness, knowing you can’t hit snooze.

A simple way to make getting up easier is by exposing yourself to natural light.

James says: ‘Exposing yourself to natural sunlight when you first wake up is a huge factor when distinguishing between day and night time.

‘If you struggle to get out of bed in the morning, one of my recommendations is to sleep with your curtains open, as this will allow your brain to stop producing the sleep hormone (melatonin).’

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A new study has revealed an isolation epidemic throughout the UK, with 29% of the British population claiming they feel lonely often or some of the time.

The Belonging Forum polled 10,000 Brits from across demographics, finding young women aged 18 to 24, renters and those living with disabilities were least likely to report a strong support network.

More than a third of Londoners (35%) also reported regularly feeling lonely, which Belonging Forum founder Kim Samuel said highlighted ‘real issues’ with social connection in the capital.

Half of Brits find it difficult to make friends, and while we typically stop making friends around the age of 37, an overwhelming 72% of us would love to make new ones.

So in an effort to help combat loneliness and reduce the stigma of making pals later in life, Metro.co.uk has enlisted the expertise of the adults who have done just that – and their methods are easy for all of us to replicate.

Why not follow their lead and broaden your circle?

Sarah met new friends while running

When Sarah Hamilton moved to Cumbria in November 2012, she knew no one. Her husband is in the RAF so moving home wasn’t uncommon for the pair but Sarah found starting over made it ‘hard to find her people’.

Sarah tells Metro.co.uk: ‘As the serving person, my husband always had a brand new set of colleagues and social life but I had to go out and find mine – especially here where it’s a small RAF community.’

But in May 2013 Sarah, 48, decided to try parkrun, which she says gave her a community of her own and a great group of friends.

Sarah says: ‘I often say that we wouldn’t still be living here now if I hadn’t gone to parkrun. I registered in the January because I’d seen on Twitter that Carlisle Parkrun was launching but I didn’t go until May because I wasn’t brave enough.’

The mum-of-one understands how hard it is to make friends as an adult and she certainly didn’t find it easy at first.

She says: ‘I was too nervous to speak to people at the start, so I was just watching what everybody was doing. During the run I thought “oh they’re really speedy, I don’t want to speak to them”.

‘But after the race you’re hanging around, especially when the weather is lovely, and you sit with a coffee and end up chatting. And that’s kind of when all that interaction happens – I’ve now made a whole friend group.’

Many of Sarah’s closest friends she’s met at parkrun don’t live in Carlisle – they were passing through, but they’ve kept in touch, meet up regularly and have lots in common. She also has a big community of friends locally through the fitness event.

They’ll go out for dinner and drinks together or catch up for activities like swimming and running followed by a trip to the pub.

But if parkrun seems daunting to you remember it isn’t just for experienced runners – you run, jog or walk it if you want to and some even bring their pushchairs to take round the circuit.

Sarah, a library assistant, says: ‘One of my friends had her second baby. So I walked with her and her mum the other day while she carried the baby round. Her husband was running while pushing their four-year-old in the buggy as well, so it’s literally for everybody.’

She adds: ‘I walk at parkrun now, my body’s just had enough of running. It’s great to be able to still feel like you can take part even though you can’t run anymore. We were laughing on Christmas Day, because our winter course is five laps, so when you’re at the back, you get lapped quite quickly by the quick runners.

‘We weren’t even a third of the way round the first lap walking when the first guy came past – there’s no need to be that fast.’

Sarah’s tips for those who want to give it a go is to go and watch your local parkrun first to see what it’s like before giving it a go yourself – or you can even be a volunteer first.

She explains: ‘Volunteering first makes people say “oh, I can actually do this – it’s alright to just walk”. Parkrun has a designated walker whose job it is to be last, so you will never be last and they would walk with you if you wanted them to.’

Marian Kwei met her friend at church

Fashion expert Marian Kwei made a new bestfriend by attending a Seventh Day Adventists church and says it’s one of the friendliest places you can go.

The 42-year-old lived in Reading four years ago, then travelled to the church in Hackney for the first time where she met Zinze Bishop, whose son was four at the time.

Zinze sat next to Marian in the pews and noticed she was new, so she welcomed her to the church and apologised for her son fidgeting next to her.

Marian tells Metro.co.uk: ‘That’s actually how we started talking. She’s very friendly, lovely and very sweet and very warm – whenever there’s anyone new, she will make sure they are okay.

‘She told me the church hosts a lunch open to visitors so they have food where members can sit down and chat – it’s like a potluck.’

But Marian had to dash home after the service and the two didn’t exchange details. Two years passed before Marian returned to that church, because she had found one closer to home, but after moving to Canary Wharf in May 2022 she returned to that very church where she met Zinze again.

Marian says: ‘When I got to the church Zinze was arriving at the same time as me. I didn’t recognise her at first but she recognised me. She said “you came in and sat next to me and my son”. I remembered her then and we exchanged numbers.’

They then became fast friends and now Marian gives Zinze fashion advice and they go shopping together.

‘We do everything together,’ Marian says. ‘We shop together and on my birthday on November 14 Zinze treated me to cake and coffee. We pray together and talk about mental health because Zinze is a counsellor.

‘She even helped me move house – we do everything from the mundane bits of life to the fun things.’

Nicola met her friends dog walking

For those of us that have dogs, Nicola Wandsworth believes that owning a dog makes it 10 times easier to make friends because you automatically have something in common.

The 50-year-old lives in Minnis Bay on the north Kent coast with her two dogs, Bertie, four, and Mabel, nine months, both of which are Tibetan terriers. She even owns her own dog shampoo brand, Pup Suds.

It’s through walking her dogs on the beach that she met her best friend Natalie McGee. Nicola tells Metro.co.uk: ‘Natalie was the first person that I let Bertie off the lead with to play with her dog.

‘I said “do you mind if I let my dog play with your dog?” And she said absolutely. We got chatting and have been firm friends ever since.’

They now meet up for dog play dates where Natalie is often ‘killing herself laughing’ because Nicola’s dog is so naughty, while Natalie’s Labradoodle Chester is well-behaved. They also have ‘non-puppy’ evenings too. She says: ‘We meet up for drinks and we’ll go for lunch. There’s now a little group of us – we’re called the ladies of the bay.’

When Nicola meets someone on a dog walk she gets along with she will add them to a Whatsapp group of all her dog walker friends so they can meet up.

She explains: ‘In Minnis Bay if you don’t stop and have a half hour conversation with passersby on walks you’re considered weird. You literally can’t go anywhere with your dog without making friends down here. It’s just so lovely.

‘If you have a dog it seems to give people a reason to approach you, which I think is really sweet. Asking if you can stroke someone’s dog can be a great icebreaker.’

Nicola also suggests puppy classes with your dog as a good way to make friends. ‘You’re all going through the same trials and tribulations of new puppy ownership,’ she explains.

‘You all have a puppy that is literally trashing your home. You can ask “is your dog doing this?” or “what do you recommend for this?”.’

Nicola now has weekly meet ups with her friends from these groups to socialise their dogs and drink gin together.

She adds: ‘Now I just need my dog to meet another dog on the beach with a gorgeous man in tow, like 101 Dalmatians – then I’ll have it made.’

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We all know that annoying feeling: you’re shattered, but you’ve woken up at 6am on a Saturday, the same time you usually set your alarm to get ready for work.

You don’t need to be up early, and yet here you are, up with the lark, wishing you were fast asleep.

So what’s going on? Well, it turns out there’s a scientific reason why your body wakes you up at the same time every day.

Sleep scientist Dr Rebecca Robbins, explains that it’s all to do with our circadian rhythm, also known as our internal biological clock. 

This internal clock keeps the pace for biological and hormonal processes that take place around an approximate 24-hour schedule. ‘This is foundational to our ability to sleep,’ Dr Rebecca explains. 

‘The hormone melatonin, which allows us to be sleepy, is secreted by the brain when we approach our usual bedtime and enter conditions of darkness.’

This mean that, despite knowing we have a day off and can spend extra time in dreamland, our internal clocks are tuned to our regular 9-to-5 pattern and changing this rhythm won’t necessarily happen – pardon the pun – overnight.

And it turns out, that a lie-in might not even be that good for you.

‘Although a lie-in can sound luxurious, or perhaps even believed to be a positive sleep habit, unfortunately, a lie in of much more than 45 minutes can disrupt our circadian rhythm,’ says Dr Rebecca.

‘Even a one hour lie in can be enough to disrupt this internal system and limit our ability to fall asleep the next night.’

This is why sleep experts emphasise a consistent sleep schedule – falling asleep and waking up as close to the same time Monday through Monday. ‘The circadian system benefits from a few simple ingredients,’ adds Dr Rebecca.

‘First, our biological clock craves consistency in our sleep and wake times, so this internal system knows when it should secrete the hormone melatonin and initiate sleep, or conversely, inhibit the flow of melatonin to support wakefulness.’

The second ingredient that provides vital input to the circadian system is natural, blue daylight spectrum light. ‘Light is the most powerful input to our circadian system. The absence of which allows for the secretion of melatonin, the presence of which inhibits the flow of melatonin.’

According to the NHS adults need, on average, between seven and nine hours sleep a night, but with busy schedules, that’s not always possible.

But Dr Rebecca says that there are ways to catch up on sleep. ‘The best way to make up for lost sleep is to wake up at your normal time and make up for lost sleep with a power nap in the afternoon.’

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You might want to get yourself some blackout blinds, as a new study has found there are a number of health implications of sleeping in a light room.

According to researchers in China, leaving the curtains open while you sleep could increase your risk of a stroke by 43%, as light pollution hampers quality rest and puts strain on the body’s organs.

Scientists analysed data collected from over 28,000 people to work out the impact of disruption to the natural sleep-wake rhythm – and it seems there’s a clear link.

Dr Jain-Bing Wang, a public health expert involved in the study, commented: ‘Our study suggests that higher levels of exposure to outdoor artificial light at night may be a risk factor for cerebrovascular disease.

‘Therefore, we advise people, especially those living in urban areas, to consider reducing that exposure to protect themselves from its potential harmful impact.’

As part of the paper, published in the journal Stroke, scientists tracked people from the same town without a history of cerebrovascular disease (such as strokes and aneurysms) for six years.

Of the 28,300 participants, 900 had a stroke within this time, while a further 378 experienced other cerebrovascular disease.

Satellite images were then used to estimate the light pollution each patient was exposed to night to see if this contributed to their health problems.

According to the research, exposure to bright light at night ‘could lead to the body’s circadian rhythm suppressing melatonin secretion.’

As a result, triglyceride levels, blood pressure and blood glucose could all increase, triggering vascular conditions.

Dr Wang added: ‘Despite significant advances in reducing traditional cardiovascular risk factors such as smoking, obesity and type 2 diabetes, it is important to consider environmental factors in our efforts to decrease the global burden of cardiovascular disease.’

Lack of sleep has long been linked to health issues, from a weakened immune system to weight gain. However, this study highlights that it’s not just about the amount of rest you’re getting, but the quality.

When it comes to strokes specifically, high blood pressure, fatty deposits which narrow or block blood vessels, and diabetes – all of which can be exacerbated or caused by sleeping in a light room – are cited as common causes.

The best environment for quality sleep

To improve your bedtime conditions for optimum rest, you should keep your room as dark as possible or wear a sleep mask.

‘Darkness is essential for sleep,’ Dr Neil Stanley tells Metro.co.uk. ‘Even small amounts of light can be disruptive to sleep and the lighter your bedroom, the worse the problem.

He also recommends ensuring your room is the right temperature (around 16-18°C) and you aren’t too warm under the covers. This is because your body needs to lose heat during the night, so being too warm can disturb your sleep.

Avoiding caffeine and heavy meals before bed can prep you for a solid forty winks too, alongside conditioning yourself to feel more relaxed in your sleep space by only using it for rest (which means no nighttime scrolling or working from bed).

It’s all about what works for you, but prioritising an effective wind-down routine and restful environment are key.

Dr Neil adds: ‘Your sleep is vitally important to your physical, mental and emotional health; therefore, you need to make time in your life to get the sleep you need.’

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The bathroom is where we get clean, but there could be something lurking in that all-important room that is anything but.

It turns out, there’s one bathroom item that we always forget to clean.

With spring finally here and many people dedicating the long Easter weekend to give their home a deep clean, experts are urging people to wash their bath mats.

Yes, we get it, you step out of the shower or bath with sparkly clean feet – but that doesn’t mean your bath mat couldn’t do with a wash.

In fact, just like your toilet, towels and the sink, the mats need lots of TLC because they get filthy, and research shows some people only wash them once or twice a year. Ew.

‘Bath mats are notoriously unsanitary,’ says Warren Kinloch, a bathroom interiors expert.

Warren says washing them so infrequently can leave them ‘completely covered in bacteria and with the potential to grow mould in the fibres.

‘I advise you to wash your fabric bath mats once or twice per week to keep them as bacteria free as possible.’

You can chuck your bath mat in the washing machine, but to really get them super clean requires a bit o elbow grease.

‘When you wash them you can also use diluted white vinegar solution to really scrub out the dirt,’ says Warren, who works with Bathroom Deal.

And it’s not just the bath mat you should regularly wash, the floor area beneath it also needs attention. 

If multiple people are showering and bathing in the household, it’s difficult for a bath mat to fully dry, and we all know bacteria thrives in moist areas.

If you have tiles, level up your grout with an old toothbrush and a slightly abrasive cleaning paste like Stardrops The Pink Stuff or Astonish Cleaning Paste. Rinse after whitening up and mop as you normally would with an antibacterial floor cleaner.

Even wooden floor mats can be susceptible to mould and mildew (on them as well as underneath), so give them a wipe down whenever you can.

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If you’d asked me a few weeks ago how I felt about running, I’d have told you there was just about anything I’d rather do, than go for a run.

I’ve always detested the sport. This hatred likely stems from the cross country runs we were forced to do in the freezing cold and wet mud for several years at high school. As soon as I no longer HAD to run, I didn’t ever want to do it again. 

As such, I’ve never been able to understand why some people willingly get up every Saturday morning for Parkrun — let alone opt to run 26.2 miles for a marathon. Ew.

And it seems I’m not alone in this. New research from sportswear brand ASICS has found that adults no longer enjoy exercise. 

ASICS spoke to 2,000 adults (18+) and 1,000 children (aged six to 11) and their survey revealed that 77% of adults view exercise as a chore, compared to 77% of children who say the key reason for doing exercise is to have fun. 

As a child there were one or two types of exercise that I did enjoy, such as gymnastics. But as an adult my only real form of exercise has been power walking to get on the Tube before the doors close. 

However, all of that changed recently thanks to an impulse purchase.

My TikTok feed has been full of people racking up 10,000+ steps during the working day thanks to the help of a walking pad, or under the desk treadmill.

As someone who occasionally works from home, and is guilty of binge watching one too many episodes of Gilmore Girls in an evening, I thought it might be an easy win to combine these activities with a bit of exercise, so I gave in to the influencers and decided to order one from Amazon.

I spent a while reading reviews and ended up going for the Jupgod 2.5HP Folding Treadmill which cost £167.99 as part of the Black Friday sale. It’s currently listed for £189.99, but prices vary depending on the colour you choose. 

As a rather self-conscious person, exercising in public just was never going to be for me, so the walking pad would be a real godsend for letting me do my own thing, in the privacy of my own space — and as an added bonus, I don’t have to go outside in the cold and dark either. Hurrah!

Initially I was only using it to help get my steps in, as working on a computer all day doesn’t exactly do wonders for this. As I don’t have a standing desk, I was mainly using the walking pad of an evening, while watching TV.  

I’d briskly walk with it on a speed setting of about 7.5 for an episode or two of a show, before slowing down to a more casual pace.

But a few weeks ago I decided to experiment and see what would happen if I used it on the maximum speed setting, which is 10, and I found myself jogging.

I didn’t keep it up for very long, less than 10 minutes, but when I stopped, I realised I hadn’t completely hated doing it. Weird.

So the next day I gave it a go again. This time I came prepared with an energetic playlist on Spotify to motivate me. I ran for 15 minutes before feeling like I couldn’t possibly do anymore. I then walked at a slower pace for 15 minutes. 

When my half an hour was up I was feeling pretty good. I’d enjoyed the experience, from the music (lots of Taylor Swift, obviously) to the way my body felt having worked up a sweat.

I could see a glimmer of why people actually enjoy exercising. It felt like an achievement and I was already keen to get back on the little treadmill and see if I could improve my stamina.

Over the last few weeks I’ve been fitting the half hour of exercise into my day either during my lunch break if WFH or of an evening and the amount of time I can run for has increased.

When I started I could barely run for 10 minutes. Now I’m running for 25 minutes at a time, and doing five minutes of walking to cool down. For actual runners, this probably doesn’t seem like a lot, but any amount of running for me is some kind of miracle.

Seeing the minutes ticking on really spurs me to keep going for just a bit longer, as does the distance which has been clocking in at 5k — the same length as those aforementioned Parkruns.

Despite not loving exercise, I definitely have a competitive streak and like to keep pushing myself to do better. So each time I manage to run for a bit longer and a bit further gives me a little thrill. 

I’ve also found that if you really pace yourself, once you reach a certain point with it, running can actually be a pretty pleasant experience (who knew?!) and I’ve started to look forward to my little spin on the treadmill each day. 

I’m not sure if I’ll ever become an outside runner, but I never thought I’d be doing any kind of running at all. Yet here I am, some kind of exercise convert. So I guess never say never… Except when it comes to running a marathon, because that’s always going to be a resounding NO from me.

But Parkrun, well that isn’t off the table just yet…

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Gwyneth Paltrow has a reputation for her rather odd wellness habits, but her latest tip can actually be very useful.

In a world where the actor shared her support for vagina steaming (which you should not do) her lifestyle brand Goop frequently makes headlines due to its unconventional products and practices, like her vagina candle. 

The Oscar winner, 51,  is now sharing the benefits of mediating with your eyes open. She has launched a new meditation app, Moments of Space in collaboration with its founder Kim Little, who is a Buddhist and a software developer.

The Sliding Doors actress highlighted some of the benefits of this type of mindfulness. ‘Once you learn how to do eyes-open meditation – something you can literally incorporate at any time – you can be engaged with the world but still very connected to yourself,’ the mum-of-two said in a press release for the app.

‘I rely on it to feel more whole.’

We often think of people sitting on a yoga matt with their eyes closed when the topic of mediation comes up, but not only is Gwyneth onto something, this method is rooted in ancient practices.

Can you meditate with your eyes open?

Dr Rohan Nagar is a wellness coach and medical doctor based in London. He is from Gujarat, India, and has worked in both England and India as an ayurvedic practitioner. He also has clinics in London, the US and Brazil.

Ayurveda is an holistic Indian practice that is thousands of years old. The name translates from Sanskrit to English as ‘the knowledge of life’ and is said to inform how the body and mind work in relation to different elements. 

Open-eyed meditation is known as Trataka (Sanskrit for ‘to look’ or ‘to gaze’) and it is said to have heaps of benefits. Trataka is also part of Dr Rohan’s field. ‘Trataka is a meditation technique which involves focusing the eyes – and, in turn, the mind – through intent but relaxed gazing,’ Dr Rohan told Metro.co.uk.

‘Initially, this practice is done with open eyes on an external object. It then progresses to internal practice with eyes closed and to gazing at the void.’

How to meditate with your eyes open

There are different forms of Trataka, and the most popular form is candle gazing. This is because people are naturally mesmerised by the flame. 

But you don’t need to have a lit candle with you to follow this wellness practice. In fact, you don’t have to sit in the classic lotus position to take part. ‘In all forms of Trataka, you can integrate breath awareness or the repetition of a mantra you find helpful, although it’s not commonly taught this way,’ Dr Rohan explained.

It can be hard to find time for ourselves amidst busy commutes, a serious lack of free time with hectic work schedules and general life faff. Finding a spot to sit with our eyes closed can feel stressful in itself, but Trataka can be done almost anywhere, including on public transport (however a quiet and peaceful location is usually preferred.) To get started, focus on an object.

‘The object can be almost anything, though the most popular choices are a candle flame, a black dot in a white wall, or an image with particular significance for you,’ said Dr Rohan.

‘Other objects used are your image in a mirror, a transparent glass, a needle, a current of water, the moon in the sky, or the first minutes of the rising sun.’

You should look at an object without focusing too hard because the key is to keep your gaze soft. Gaze for one to three minutes before closing your eyes for a few minutes afterwards while looking at the ‘afterimage’ of that object in your mind.

Dr Rohan warned against practising for more than 10 minutes at a time unless you have a yogi to guide you, especially if you are gazing at a candle. 

‘Don’t strain your eyes. If you feel discomfort, then blink the eyes and continue the practice,’ he said. ‘But don’t move the pupils.’

What are the benefits of meditating with your eyes open?

In addition to the well-known benefits of meditation, such as decreasing stress and anxiety, increasing focus, combating insomnia, and even preventing cardiovascular disease, trataka is said to improve concentration, memory and willpower, calm an anxious mind, balances the activity on the two hemispheres of the brain.

Claudia Dumond, a holistic health coach and founder of the well-being service Minimondo is also a fan of the practice. 

‘This can be a refreshing and versatile practice, opening a world of possibilities,’ she told Metro.co.uk. ‘The key is to maintain a relaxed yet focused awareness, gently returning to your breath if your mind wanders. 

‘Whether you meditate with your eyes closed or open is a personal choice and depends on what works best for you. Closed-eye meditation is more traditional and can be helpful for internal focus and deep relaxation.

‘On the other hand, open-eye meditation can be great for cultivating awareness and staying connected to your environment.’

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Happy World Sleep Day! Oh, the irony. If you commute to work, it’s likely you’ve been up since about 6am, maybe even earlier.

If you’re consistently not getting enough or good quality sleep, and you’re waking up early, there can be some pretty concerning side effects.

Sleep practitioner and sleep posture expert, James Leinhardt, tells Metro that while there’s a common misconception that we need the ‘magic eight hours of sleep’, this isn’t the case.

James says: ‘For most people, eight hours is unrealistic… not even one in five people manage to achieve eight hours. The main thing you should be focusing on is sleep quality not quantity.

‘If you’re getting a good quality night sleep, it shouldn’t matter whether you are waking up at 6am or getting your full eight hours every night.’

However, if you’re getting consistently less sleep, poor quality sleep, and you’re waking up at 6am every day – your body is very quickly going to become worn out.

Dr Anita Raja, an NHS GP and health consultant on BBC Morning Live and Good Morning Britain, shares some tell-tale signs that the commute is really taking its toll with those early mornings…

Weakened immunity

Anita tells Metro.co.uk: ‘A lack of sleep can be detrimental to our health. Did you know our body produces proteins called cytokines which protect us against infection and disease?

‘Lack of sleep means a lack of protection of cytokines which makes us more vulnerable towards infections.’

Cytokines are signalling proteins that help control inflammation in your body.

If you contract germs or an illness they allow your immune system to mount a defence, although too many cytokines can lead to excess inflammation and conditions like autoimmune diseases.

Productivity and motivation

Anita says: ‘Poor sleep is causing 23 to 45% of the population to lose more than two work weeks worth of productivity every year.

‘A tired brain is like a tired muscle that can simply not run the marathon until its rested well enough. Sleep allows your brain to recharge for the next day.’

The National Sleep Foundation also say that 45% of the population don’t get adequate sleep, so it’s important to be conscious of this if you struggle with being motivated at work or in any other area of your life.

Memory loss

‘Sleep helps us consolidate our memories, which means the better we sleep, the more likely we are to make those memories stick,’ Anita explains.

‘The short term affect of insomnia or poor sleep on memory is increased forgetfulness, as there’s an element of cognitive decline due to brain fatigue.’

There are different types of memories that the human brain retains, Anita points out. There’s procedural memories, fact-based memories and episodic memories.

Anita says: ‘Procedural memories tell us how to perform things, for instance how to turn the kettle on. Fact based memories are things like knowing the population of the world. Then we have episodic memories based on life events, for instance your first day at school.

‘The process of memory formulation is based on three main pillars . One, acquisition of memory, two, consolidation of memory, then the recall of the memory.

‘Researchers believe that consolidation of memories happens whilst we are asleep.’

Therefore if you aren’t getting enough sleep, memories can’t be consolidated, meaning they become difficult to recall.

Physical health

A consistent lack of sleep over a long period of time can cause many long-term health implications.

Anita explains: ‘We have enough data to be able to say a lack of sleep causes obesity, diabetes and cardiovascular disease.’

Why can we gain weight or get diabetes from a lack of sleep? ‘It adversely affects the metabolism of sugars (glucose) in our bodies,’ says Anita.

Symptoms of type two diabetes can include: peeing more than usual, feeling thirsty all the time, feeling very tired, losing weight without trying to, itching around your penis or vagina, or repeatedly getting thrush, cuts or wounds taking longer to heal and blurred vision.

You can find out your risk of type Ttwo Diabetes using the Diabetes UK Know Your Risk tool.

A study in the European Heart Journal surveyed 10,3 712 participants over a period of seven days, and scientists examined the relationship between sleep onset timing and heart issues.

In total, 3172 cases of heart issues were reported during an average follow-up period of 5.7 years. Researchers concluded the sleep onset time of between 10.00pm and 10.59pm was associated with the lowest incidence of cardiovascular disease.

Mood and mental health

‘When we haven’t slept well, our energy levels are low and irritability rates are high,’ Anita says.

‘We could wake up more groggy and upset if we haven’t slept enough, which can affect our performance in an academic setting or work setting.’

Psychologist Dr Meg Arrol previously told Metro.co.uk. that a great way to look after your mental health is to journal, either before you start your day or before you go to sleep.

‘I think sometimes when people think of journaling, they can be a little bit overwhelmed,’ she said. ‘But it doesn’t have to be something profound, just the act of writing. 

‘It doesn’t even have to be anything that’s particularly important, you can write about anything you notice in a day. It’s just that way to focus on making sure and now it’s a way to bring yourself into that moment.’

How to improve your sleep

If you’re someone who struggles to get the full eight hours, or any good quality sleep at all, there’s one way you can sleep a little better.

Sleep practitioner James explains: ‘The most effective solution is changing your night-time sleep posture.

‘By simply correcting your sleep posture it not only helps improve your overall sleep quality, but it can also improve your digestion and circulation, snoring, tension and pain, and boost overall energy levels and core strength.

‘Pain, mood, and sleep are closely connected. If one of them changes, it directly affects the others.

‘There are a variety of what I call “car crash” sleeping positions people guilty of when sleeping, so not only is the position you are sleeping in effecting your sleep, but it can also cause serious long-term pain and changes in your mood.’

The position that is most likely to improve your sleep quality is called The Dreamer.

‘It’s a semi-foetal side lying position with your knees bent,’ James explains. ‘This is well evidenced to put the least amount of tension through your spine whilst you sleep.

‘If you struggle to stay in this position, place a pillow between your knees and ankles, this will prevent your top leg from falling over and will mean your hips won’t rotate and put your body in what we call a provocative posture, which is where your body is twisted through the night.

‘This position allows you to maintain a neutral resting spine and the best part of it is it doesn’t cost you a penny.’

Dr Anita suggests not looking at your phone or any screen for two hours before you go to bed. ‘Avoid alcohol, avoid caffeinated beverages before bed time and take a nice shower or bath before bed,’ she adds.

‘Allow your body to go into “silent mode”.’

How to make waking up easier at 6am

There’s nothing worse than the sound of the alarm going off and waking up in darkness, knowing you can’t hit snooze.

A simple way to make getting up easier is by exposing yourself to natural light.

James says: ‘Exposing yourself to natural sunlight when you first wake up is a huge factor when distinguishing between day and night time.

‘If you struggle to get out of bed in the morning, one of my recommendations is to sleep with your curtains open, as this will allow your brain to stop producing the sleep hormone (melatonin).’

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Why are so many young adults out of work and not looking for new jobs?

Shocking new Office for National Statistics data released this week found more than a fifth of adults of working age in the UK are not looking for employment.

This means there are 9.2 million people aged between 16 and 64 who are not in work and not searching for a new job. The figure is 700,000 higher than before the Covid-19 pandemic.

The UK is in recession and concerns have been raised about how a shortage of workers is affecting the UK economy. With a general election looming, both Labour and Conservative parties have pledged to get more young people in jobs. 

What started as The Great Resignation, which referred to the the unprecedented rise in the number of workers resigning from their positions following the pandemic, seems to be a permanent fixture.

There has also been an increase in people aged 16-34 becoming economically inactive. 

The whole thing has sparked a debate across social media, where people are sharing share why they’ve decided against finding new employment or taking a different employment path. 

TikToker named Jessica (@ms.unemployed) shared her journey after being fired from her job. Instead of going through the application process for another nine to five position, she has picked up side hustles on her journey to becoming a User-Generated Content (UGC) creator.

In a video posted in October 2023, she said: ‘I got fired from my nine to five last week and I’m not getting another job. I know this might sound absolutely crazy because it does and I don’t care. 

‘I decided that the things that I’ve put on the back burner and the things I want for myself, it doesn’t look like where I’ve been.’ 

She added: ‘No matter how much I worked and no matter how much I did, I was just getting by. People want to work but they want to be paid for their time, their work, their efforts.’

It was not long ago when the whole concept of the nine to five was called a waste of valuable time. Marketing graduate Brielle Asero went viral after crying to her TikTok followers, complaining that her job left her exhausted and with no free time.

‘I don’t have time to do anything and I’m so stressed out,’ she said, before famously losing her job.

Another TikToker named Cerina Pocina shared a viral video response to a LinkedIn post claiming that young people don’t want to work because they feel ‘entitled’.

The social media influencer defended young people by analysing the tragic job climate.

‘I’m pretty sure you told everybody that if they went to college they’d be successful because they’d get these great wonderful jobs,’ Cerina said. ‘Well, guess what bestie, the great and wonderful jobs seem to not exist.’

She added: ‘Gen Z doesn’t want to wait around for 40 or 50 years to make a salary that’s liveable.’

Have young people given up on trying to climb the job ladder?

Shoshanna Davis, Gen Z engagement expert and founder of Fairy Job Mother, works with over 20,000 young people to help them have a better relationship with employers, while helping employers retain young workers.

‘The job market is incredibly tough at the moment,’ Shoshanna tells Metro.co.uk. ‘It’s exhausting and highly competitive. 

‘Chances are young people have looked for work but have been faced with countless rejections and told they don’t have enough years of experience for basic entry-level roles that they may have given up.. or at least for the meantime. 

‘They could now be trying to start a business, go freelance or retrain so they can switch industries so let’s not assume the worst.’ 

Echoing responses to viral social media debates about Gen Z in particular rejecting work, Shoshanna says there is a lot more to it. ‘Gen Z want to work – they’re just vocal and open about the traditional 9-5 no longer being fit for purpose in 2024—which it isn’t! 

‘They’re frustrated because they’ve done everything society has told them to do—go to school, go to university, and get a job — but they’re still struggling to get by. Many can’t even afford rent, let alone a house.’

She also says that seeing our parents struggle for years ‘with little to no reward or loyalty from employers’ has altered young people’s attitudes to traditional work.

So, how can we get young people into work? Shoshanna says hybrid and remote options where possible are a must and a competitive salary that outpaces inflation is key.

The new ONS figures arrive after a report by the Resolution Foundation found people in their early 20s are more likely to be not working due to ill health, which is said to be connected to poor mental health. 

Molly Johnson-Jones, who is the CEO of the careers network Flexa is not surprised about the long-term illnesses keeping people out of work and a lack of flexibility from employers.

The 31-year-old from London has an autoimmune condition, which has not stopped her from working but can affect how she commutes. ‘This means that I rely on being able to work remotely when my symptoms flare up.

‘It’s no coincidence that long-term illness is the main reason for people being out of work, and that companies are making headlines for reversing flexible working policies at the same time.

‘But back-to-office mandates spare little thought for those with different physical health needs who rely on flexible work, like me, or for employees’ mental health. 

‘The balance of power has swung back towards employers, and many companies are feeling the sting of the economic crisis.’.

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Some issues act as society’s great dividers: cream or jam first on a scone, pineapple as a pizza topping, and the true colour of ‘the dress’.

There’s also the question of whether you’re a living room person or a bedroom person – and the internet has strong opinions.

After Twitter (now X) user Samaria J Davis asked followers, ‘Are y’all living room or bedroom people?’ replies flooded in from both sides.

Instagram influencer Magdalena also posed the question to parents, suggesting families that ‘spend most of their time together in communal spaces’ do so because everyone feels safe, at peace, comfortable and accepted enough to do so.’

On the contrary, children sometimes feel the need to hide away in their rooms as they feel they’re ‘walking on eggshells’ around their relatives.

So while the choice between whether you’re a living room or a bedroom person itself is fairly innocuous, your answer can reveal far more than where in your home you spend the most time.

Childhood

Multiple people replied to Samaria’s post with variations on the theme of, ‘Living room people are people who don’t hate their families’.

‘If you and your siblings used to scatter when you heard your father’s car outside, your answer will be bedroom,’ said one.

BACP Accredited Therapist Caroline Plumer tells Metro.co.uk: ‘For some, their bedroom (if they were fortunate enough to not be sharing) may have been the only place where they had any peace or privacy.’

Privacy

While sometimes used an escape from toxicity growing up, many bedroom people see their personal space as an escape from social interaction.

This is often a practical thing, as modern living situations can make being in shared spaces with flatmates you don’t know well somewhat awkward.

‘I feel like you only become a living room person when you live alone,’ said one person on Twitter.

Alternatively, if you live with friends or family, you might love spending time with them and so spend more time in communal areas of the home.

‘With the rise in house shares, many people are finding their bedroom is also their living room and their office; this might lead to them feeling safer there, or conversely, more frustrated,’ explains Caroline.

‘Particularly for those that find being around others draining, it’s important to have a space to escape to. The living room for some means fun and socialising and is what they need to feel connected to others.’

Sleep

Among those on the ‘living room person’ side of the debate, many cited the fact they need their bedroom to be a defined space for sleeping.

‘I need a STRICT delineation between sleep and entertainment,’ commented one person, while another added: ‘I highly advise y’all to make your bedroom – or at least bed – only for sleeping/leisure. You’ll be amazed at how much easier sleep finds you in the evening, when your mind automatically associates your bed with sleep.’

Cleanliness

Alongside the deeper stuff, a propensity to stay in bed could signal you’re not overly bothered about dropping crumbs or general cleanliness; not to say you’re unhygienic, but you aren’t exactly Monica Geller either.

One Twitter user said it ‘genuinely disgusts’ them when people eat food in bed,’ echoing the sentiments of GP Dr Aragona Giuseppe who explained that dirty sheets can lead to bacteria build-ups, itchy skin, and even mites.

Yet the odd ‘crust day’ spent in your pillow fort can be cathartic, and though washing your bedding is important, if you’re especially fastidious about germs you may have issues around anxiety or control.

Depression

You may have heard of bed rotting, which essentially means vegetating in your bed to recharge and do nothing.

It’s a popular self-care method among Gen Z, but too much rotting can have the opposite effect – and potentially suggest you’re not at your best mentally.

‘If I’m in my bed all day every day, I’m in a depression slump,’ said one person in response to Samaria’s question. ‘It’s like my go-to place when I’m big sad.’

Another added: ‘Whenever I’m in my bedroom person era, just please do a welfare check on me because I am not well.’

Offering advice, a third user said: ‘Staying in bed all day breeds depression. Get out of bed and go stand outside. Touch grass, drink water, and feel the sun on your face. It’s extremely healthy.’

Low mood and staying in bed aren’t mutually exclusive; it’s more whether it’s a pattern for you and whether your hibernation helps or harms you personally.

‘Ultimately, unless your preference is causing you issues (like the time spent in your bedroom is causing you poor sleep as you no longer associate it with that purpose) then it doesn’t matter as long as your home is by and large a place where you feel emotionally safe and settled,’ says Caroline.

‘If it isn’t, the most important thing is to look at why. Is it the people you live with, the space itself or your own anxieties?’

She advises working towards making your space feel safe as the next step, which may mean removing yourself or changing the environment.

‘What can you introduce to the space to help you feel more settled – be that visuals, sounds, scents etc?’ Caroline continues.

‘If you feel it may stem from your own anxieties, it is always worth visiting your GP or seeking the help of a professional.’

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You settle down to watch a true crime documentary on your phone or you’re casually scrolling through TikTok cat videos and just like that, a notification for a work email or text has rudely interrupted your work-life balance. 

It’s something we have all experienced at some point and it’s never ideal. Social media and group chats are also culprits. But Gen Z has found a way to turn down the noise that ‘always online’ mode brings, by permanently turning on Do Not Disturb (DND).

This simple mobile phone setting has come in handy for managing anxiety for those born between the mid-to-late 1990s and 2010. It shuts of all notifications from calls, texts, social media likes, emails and group chat updates. 

And it’s something all generations with a mobile can get behind.

Last month, an X user named Max Burns sparked a debate about it when he shared: ‘[Today I learned] that some Gen Z kids keep their cell phones on Do Not Disturb 24/7, so they never have to face the anxiety of answering the phone.’ 

It didn’t take long for people to share how they relate. ‘I do not even know what my phone notification or call sounds like,’ said Zoe (@Mitusha_Chan).

‘One thing about me, I will always have my phone on DND,’ said @LosAsmaraXO.

But the tweet also led to chatter suggesting that other generations have caught on. @VayaConDonos wrote: ‘I’m not Gen Z, my phone has been in DND mode for going on eight years at this point, I don’t need to answer [a] robocall spam.

This desire to switch off from the world is something older generations also feel.

Since Gen Zers are constantly ridiculed for the way we handle an increasingly bleak world, such as the relentless nature of the 9 to 5,it seems we’re onto something. 

‘Do Not Disturb’ represents a proactive step to retain control,’ Georgina Sturmer, a registered counsellor at the British Association for Counselling and Psychotherapy, tells Metro.co.uk.

‘It helps us to feel as if we are in control of our time and our actions, rather than the other way round. 

‘This can help our emotional wellbeing, by reducing stress and helping us to feel calmer, more grounded, and less anxious.’  

Just think of all the times you accidentally opened a message notification and had to reply straight away because it will show as ‘read’. It doesn’t feel like you have much control.

Keeping your phone in a state of DND has been linked to phone call anxiety. A 2023 study suggested that 90% of Gen Z feel anxious when speaking on the phone with someone and researchers linked this to the rise of smartphones and a lack of landlines when we were growing up.

But this life hack’s purpose goes beyond feeling afraid about chatting on the phone. ‘[The DND habit] is not necessarily a step to avoid one specific type of communication,’ Georgina says, referencing phone calls and other modes of modern communication.

‘It’s perhaps more likely to be a way of drawing back from the cacophony of apps that seem to require a response.’

However, Georgia notes that different age groups will find different forms of communications more comfortable. But protecting your peace and quite from your phone is something everyone can relate to and benefit from.

Georgina sees the advantages of the DND habit, but she would urge people to think about time away from social media slightly differently by going a step further.

‘I’d suggest that the DND trend cuts across all age groups.  As we are all trying to find a way to cope and coexist with the way that technology has crept further and further into our everyday lives.  

‘I’m a big advocate of having time away from our screens.  It helps us to focus on what we need from our everyday lives and interactions, to feel more mindful and present.

‘If you’re worried about offending people, simply tell them that you’re trying to spend less time on your phone.  That way you don’t have to worry about offending them if you don’t reply instantly to their messages.’    

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Happiness is within your grasp, and all it takes is practice. Oh, and a willingness to talk to strangers.

New research by the University of Bristol has revealed long-term happiness is something that can be learnt through creating habits for wellbeing.

The study suggests that actively working on mental health in a way that you would maintain physical fitness is key to helping cure your underlying blues. 

Back in 2018, the team created a ‘Science of Happiness’ course, where they found that teaching students the latest scientific studies created a substantial improvement in their wellbeing. 

However, these wellbeing boosts were short-lived, unless the habits they learnt on the course, such as gratitude, exercise, meditation or journalling, are kept up long term. 

The latest study revealed that of 228 undergraduate students who took a positive psychology course, 115 students, around 51%, who continued to practise the recommended activities maintained their increased mental wellbeing over the period of follow-up. 

The team discovered links between showing kindness, getting enough sleep and chatting to new people as ways to boost happiness.

‘It’s like going to the gym – we can’t expect to do one class and be fit forever,’ said senior author Professor Bruce Hood. ‘Just as with physical health, we have to continuously work on our mental health, otherwise the improvements are temporary.’

The team suggest that continued engagement is a key factor in maintaining long-term benefits of positive psychology courses.

‘This study shows that just doing a course – be that at the gym, a meditation retreat or on an evidence-based happiness course like ours – is just the start. You must commit to using what you learn on a regular basis,’ said Professor Hood. 

‘Much of what we teach revolves around positive psychology interventions that divert your attention away from yourself, by helping others, being with friends, gratitude or meditating.

‘This is the opposite of the current ‘self-care’ doctrine, but countless studies have shown that getting out of our own heads helps gets us away from negative ruminations, which can be the basis of so many mental health problems.’

Professor Hood and his team converted the course into a new book, The Science of Happiness: Seven Lessons for Living Well, to create an evidence-based recipe for better wellbeing. 

The study is published in the journal Higher Education.