5 Steps A Sleep Expert Takes To Wake Up Feeling Refreshed

It’s not just you: autumn is a uniquely fatiguing season.

And with the upcoming clock changes, some of us might feel even more tired than usual. Some research suggests that even though we technically “gain” an hour’s sleep, most of us don’t actually rest for an extra 60 minutes.

Instead, Harvard Health writes, we’re actually more likely to wake up in the middle of the night, get up earlier, and struggle to nod off in the first place.

This makes the advice from Dr Deborah Lee, a sleep expert from Doctor Fox, more welcome.

Working alongside Comfybedss, the doctor shared five tips for waking up more refreshed in this exhausting period.

1) Exercise in the morning if you can

OK, Dr Lee admits, most of us don’t exactly crave an early morning gym session – especially in cold, dark winter.

But “research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness,” she wrote.

It doesn’t have to be a HIIT session or anything intense: a walk will suffice, she said (plus, morning light is uniquely good at regulating our body clocks).

2) Protect your Circadian rhythm

Speaking of which, the doctor said keeping your Circadian rhythm (or body clock) regular is important in the winter months.

“A huge factor in this is routine, and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning,” Dr Lee said.

“It isn’t just your sleeping pattern that needs to be kept in routine, but your daily meals, your shower and bath routine and your technology ‘switch off’ time.”

Sadly, the sleep expert said, that includes weekends too – tough, “but if you push through, then it will make your Monday wake-up a lot easier!”

3) Use natural light or a SAD lamp to wake up in the morning

If waking up to an inky sky is getting you down, Dr Lee says you’re not alone.

“When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up,” she wrote, which can be “really confusing for the mind”.

The best option, she advised, is to “utilise natural light by opening the curtains and getting outside as soon as possible”.

But if that’s not possible, “Invest in a night lamp so that you can put it on first thing in the morning. Or, a [SAD] lamp.

“These lamps will wake you, so it won’t be such a shock to the eyes when there’s a big, bright light next to you.”

4) Be picky about your breakfast

Though you might be tempted to grab some toast or a cereal bar in a rushed weekday morning, “but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” the doctor said.

Opting for something sugary, like sweet cereals, can cause your blood sugar to spike and then crash, Dr Lee added – not ideal if you want to feel alert during that morning meeting.

5) Wait before grabbing that cup of morning coffee

It’s natural to reach for caffeine on a groggy morning. But per the sleep expert, the best results actually happen when you wait.

“You shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest fix,” she stated.

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Mary Berry’s 2 Rules For Foolproof Bakes

You might already know that Mary Berry’s favourite cake is a Victoria sponge (made using the all-in-one method, please – she doesn’t see the point of creaming the ingredients separately).

But her culinary wisdom doesn’t end there. Far from it. She whacks some butter in with her stewed apples, a process I’ve since nicked, and puts Thai curry paste in her tomato soup (I stole that, too).

And recently, speaking at a Q&A in The Castle Hotel, Windsor, while promoting her new book Mary 90: My Very Best Recipes, the former Great British Bake-Off judge explained her two rules for perfect bakes.

These are:

1) Weigh your ingredients carefully

“The main thing about baking is to… weigh the ingredients,” the baking legend said.

You should ideally do this “with digital scales”, she noted, as those are more accurate.

It sounds obvious, but baking is, after all, a series of chemical reactions.

In order for your bakes to rise, become fluffy, form a crispy edge, or whatever else you want to achieve, you’ll need to be as precise as possible with their measurements.

That’s why even some American bakers recommend metric digital scales, despite living in a country that’s historically used cups to measure ingredients.

2) Use the right-sized tin

Hands up: I’m guilty of baking a 20-inch cake in a 15-inch tin, and then complaining that the results weren’t up to par.

According to Mary, that was a foregone conclusion.

She stressed we should “put it in the right size tin” no matter what we’re baking.

“The number of times that people [have] said, ‘Oh, I can’t make such and such,’ and it’s in the tin that, in fact, is too big…and they’ll swear that it’s the right size,” she said.

This mistake can cause bakes to overflow (if the tin’s too small) or overcook (if it’s too big and spreads the batter too thin).

The baking pro urged us to “get the tape measure” out next time we want to get cooking.

Noted, Mary…

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Here’s How To Tell Regular Flu From Covid (According To A Doctor)

As we head into winter, cases of flu and Covid (including variants like Stratus and Nimbus) are expected to rise.

We’ve previously shared how to tell which form of Covid you’re likely to be dealing with if you notice symptoms.

But how can you tell Covid from a “regular” flu in the first place?

According to Dr Neel Patel from LloydsPharmacy Online Doctor, telling one apart form the other may be key as the cooler weather settles in.

“With [both flu and Covid circulating at higher rates, it’s important to know the difference between a cold and flu, or coronavirus and flu,” he said.

“Knowing which illness you might have means you can best treat yourself and protect others.”

Here are the different symptoms the doctor usually sees for both:

Symptom duration may tell them apart

Both flu and Covid share a lot of symptoms, including a fever, headache, chills, a runny nose, tiredness, aching muscles, and a dry cough.

“People with flu normally feel very unwell for two or three days and will continue to experience symptoms for around another five days. After that, you may feel tired and run down for a further two or three weeks,” the doctor said.

But “People with coronavirus usually begin to show symptoms five to six days after being exposed and symptoms commonly last up to two weeks,” he added.

Then, there’s the question of severity.

“It can be difficult to tell coronavirus apart from the flu as they share many of the same symptoms, however, they may feel more intense than having a flu,” Dr Patel said.

He added that you should seek immediate medical help if you notice:

  • Difficulty breathing at rest.

  • Confusion.

  • Loss of consciousness or drowsiness.

  • Constant pressure or pain in the chest.

  • Cold, clammy, blue, or pale skin.

  • Loss of speech or movement, regardless of whether it’s flu or Covid.

The only way to be sure is to take a Covid test

Though the flu and Covid can have different symptoms, Dr Patel said that “The only way to be certain whether you have the flu or coronavirus is to take a Covid test.

“While COVID-19 tests are no longer freely available on the NHS, you can still buy lateral flow, PCR and antibody tests online.”

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My Best Friend And I Are Straight Married Men, And We Tell Each Other ‘I Love You’

“I love you,” Doug said to me.

“I love you, too,” I answered before we pushed the red hang-up buttons on our iPhones at the end of our weekly call.

My wife gave me a funny look, as she did weekly, at the affectionate way we always concluded our conversations. I suspect his wife did, too.

Doug has been my best friend since 1980, when we played Little League baseball together in Providence, Rhode Island. His team, which had yellow uniforms, was coached by a rough guy who would line the boys up before every game and whack their groins with a bat to make sure they were wearing their cups.

My team, outfitted in blue uniforms, was sponsored by a social club in the working-class Fox Point section of the city. Our end-of-the-season party was held in the smoky, dimly lit bar of our sponsors, where we sat at chipped wooden tables to consume our sodas and pizza.

A couple of regulars, parked in their usual spots, would watch us with bemused smiles as they nursed their beers. Some of us would end up occupying those same bar stools when we grew up. Some wouldn’t.

At the time, it was hard to predict who would fall into which camp.

Doug and I met on the base paths, though we can’t remember if he was running and I was playing first base or the other way around. Looking at us, it wasn’t obvious that this was a friendship that would deepen for decades.

Even at that age, he was tall, handsome and had an easy way with people that drew them in. I was of average height, skinny and more of a smartass. He was a Red Sox fan, while I followed my dad, a native of the Bronx, in rooting for the Yankees. His family was Protestant; mine Jewish. He became a lawyer; me, a doctor.

Our relationships with our fathers drew us together, though, as we both struggled to navigate them. My dad helped coach my baseball team, and in an effort to dismiss any accusations of favouritism, went overboard in proving that I would receive no special treatment.

He drove to games, the team’s baseball equipment packed loosely in the trunk of his Dodge Dart, while I walked separately. When I struck out, he threw his hat into the dirt of the dugout’s floor, disgusted at my inadequacies. If I missed a throw to first base, he wouldn’t talk to me for days.

Doug’s Dad, an owlish history professor who spent most of his time in a home office from which we were eternally banned, never attended a game. Sometimes, he wouldn’t even notice Doug for days.

One father too present, the other too absent. Doug and I turned to each other to make sense of these dads – and for reassurance that we weren’t bad kids.

When my dad threw a tantrum at my batting foibles, I’d look across the field and meet Doug’s calm brown eyes. Not your fault, they’d say. I came to his games to cheer him on.

“We loved each other, even back then. But at that age, at that time and where we grew up, we would never say it out loud.”

Siblings – and we each had one – are thrust upon us. Best friends you get to choose. And we chose each other.

We loved each other, even back then. But at that age, at that time and where we grew up, we would never say it out loud.

As is true with any long-term relationship, we had our ups and downs. In high school, Doug’s father finally noticed him, didn’t like what he saw, and Doug left to join his mother, who was living in Massachusetts.

We lost touch until our first summer after starting college. Doug tracked me down to the restaurant where I was working and left me a note with his address and phone number – he was staying with his sister by then. We took up again as if no time had passed. I still have the note.

Over the following years, we met each other’s girlfriends and went out to restaurants and movies as couples. I told him excitedly that I was going to propose, and he did the same before his proposal. Then, after the fact, we called each other to review every detail of how it had gone. We organised each other’s bachelor’s parties, were groomsmen at one another’s weddings and were early visitors to see each other’s first children.

We didn’t express our love, though, until my wife and I separated, in 2004. Doug and his wife had divorced by then after she stunned him one night by announcing that they were inherently incompatible and might as well just get it over with. For months after their split, I talked with him daily and told him he was a good person, that he was loveable. Eventually, he believed me.

I remember the exact moment we said it, too. I had moved to a dingy apartment that I had furnished with a small kitchen table, two chairs, an old couch and a futon. Broken, devastated at my own failure in marriage and at the thought of losing my young son, I sat on the bare floor of the bedroom sobbing into the phone as Doug listened, soothed and calmed.

“I love you,” he said, stressing the I. “I love you.” No matter what I thought of myself, or what the rest of the world might say, Doug would always love me.

“I love you, too,” I answered, reassured by him, and as if we had been saying these words to each other for years.

This time, he called me every day for months until I could reassemble the pieces of myself, the closing signature to our conversations now firmly established.

“I kiss my boys and tell them how much I love them just as much as I do my daughter.”

We both married again, both to women, both happily, and served as each other’s groomsmen one more time. Our families get together every year, despite the thousand miles that separate us, and our kids refer to the adults as uncles and aunts. We’re not gay – though we joke that if we were, we would choose each other as husbands.

Our wives look at us funny when we say that, too.

A cultural shift has occurred in the 40 years since Doug and I played Little League baseball with each other, and it isn’t as strange today for two straight men to express their feelings for one another as it once was.

However, we recognise that our openness still isn’t the norm, so we try to model how we treat each other for our children, so hopefully, it will be the norm for them. We say the words as they listen to our calls, and I kiss my boys and tell them how much I love them just as much as I do my daughter.

Over time, Doug and I developed our routine of weekly phone calls, and text a lot in between. The topics of our tête-à-têtes range from how work is going to recent bike rides to the occasional boyhood reminiscence, but always settle on parenting.

I now attend my kids’ sporting events and cheer them on from the sidelines. Doug coaches his daughter’s soccer team. Still, we worry about the relationships we’ve developed with our own children. I ask Doug for advice on how he would handle the issue of the week that has arisen in my family, and he does the same with me. I tell him how much I admire the father he has turned into; he echoes the compliment back.

And then we tell each other “I love you,” a lot more comfortable in saying the words out loud than when we were younger, and maybe a little more comforted in the dads we, ourselves, have become.

This piece was originally published in June 2021 and we’re rerunning it now as part of HuffPost Personal’s “Best Of” series.

Mikkael A. Sekeres, M.D., M.S. is Chief of the Division of Hematology and Professor of Medicine at the Sylvester Comprehensive Cancer Center, University of Miami. He is a widely published essayist and the author of “When Blood Breaks Down: Life Lessons From Leukemia” (The MIT Press). Follow him on Twitter at @MikkaelSekeres.

Do you have a compelling personal story you’d like to see published on HuffPost? Find out what we’re looking for here and send us a pitch!

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I Don’t Have Time For My Friends. What Can I Do?

I don’t know if “hypocrite” is exactly the right word, but I’m definitely proof that knowing better does not always mean doing better.

For instance, I know how bad it is to check your clock and doom-scroll after waking up at 3am. And yet I still do it: my insomnia persists.

I’m also well aware that close, healthy relationships with other people are key to living a longer and healthier life. Having great mates can even lower your risk of dementia.

So why do I have 14 unread texts at the moment, and how come the idea of dragging my weary bones to an after-work event has made me sob in the past?

I love my friends, but if I’m honest, I am too exhausted by life and its endless admin to make plans as much as I’d like to.

This is not fair of me, and I feel awful about it, but it seems to be a common concern: a 2024 study found that less than half of us spend as much time as we’d like with our mates, which makes sense since we hang out under half the amount we used to 10 years ago.

And, per Dating.com, Google searches for “don’t have time for friends” have jumped +163% this month.

If you’re in the same boat, what should you do? Here’s what Dr Uma Darji, a family doctor, and Lee Thompson, co-founder of Flash Pack (a travel company that brings solo adventurers together), told us.

Feeling too tired for friends is, sadly, all too common

Ironically, you are not alone in feeling too fatigued to hang out.

Dr Darji admitted, “When you’re juggling work, family, and the daily chaos of adult life, friendship can start to feel like another item on your to-do list. I see this all the time in my patients, and honestly, I’ve felt it too.

“The truth is that mental and emotional exhaustion don’t just make us tired, but they also make us withdraw. Although catching up with a friend should feel energising, it can feel overwhelming when your brain is in survival mode.”

Thompson, meanwhile, said that he spent much of his 30s neglecting his friendships for the sake of his business.

“By the time I hit my 40s, the impact hit me hard – I felt long stretches of loneliness because I hadn’t nurtured the friendships that really mattered,” he shared.

Interestingly, both told me that some degree of letting go is crucial if you want to rebuild your friendships.

Dr Darji said you should try as hard as you can to release any guilt you might feel. “You’re not a bad friend for being tired. Adult friendships don’t have to look like they did in college,” she said.

“What matters most is staying emotionally connected, not necessarily seeing each other constantly.”

Thompson stated, “I’ve learned that friendship doesn’t need to be complicated.” He began lowering the expectations he had for himself and his friends, and has been much happier since.

How can I maintain friendships when I’m exhausted?

Like Thompson, Dr Darji said remodelling your social expectations to fit your adult life is key.

“I suggest adjusting expectations. If you aren’t up for a long dinner, try to engage with a short voice note or quick meme exchange to keep the lines of communication and connection alive without draining you,” she stated.

“Try to combine social time with activities you already do, such as walking with a friend while kids play or catching up while shopping for groceries, calling a friend when driving.

“Be honest with your friends, you don’t have to pretend that you can do it all.”

Thompson makes an important point, though; once you have adjusted your expectations to fit what is possible for you, stick to your new rules.

The business co-founder says he puts “one dinner in the diary every month with my closest friends, and we never cancel.

“It’s the most important meeting I have all month because it energises me, helps me feel seen, inspires me and gives me space to breathe outside work and family life.”

While it might sound exhausting, the two experts told me, the payoff is definitely worth it.

“Connecting with others is essential to our emotional well-being,” Dr Darji explained.

“A short interaction can refill our cups in ways that only rest can’t… always remember that.”

Thompson, meanwhile, called it a “small investment that pays off massively for your mental health and happiness”.

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Emily Hewertson Confirmed For Big Brother Twist – And She’s Not The Only Former Housemate Returning

Right-wing media personality Emily Hewertson is one of two former Big Brother contestants returning to the house on Friday night, bosses have confirmed.

Last week, Big Brother presenter AJ Odudu teased that the show would be welcoming back some familiar faces, when one current housemate is moved to a secret room next door alongside some former contestants who were gone “too soon”.

As many fans had already predicted, the first of these will be Emily, who was a controversial signing on this year’s cast, and wound up leaving after mere hours as part of a twist.

She said: “[I’m going in because] I think the meltdown online will be funny. People keep saying ‘we hope it’s not Emily’. Well surprise, it is!”

Emily added: “I feel like nobody actually got to know the real me, they just saw me as a Tory villain. Now they actually get to see Emily rather than Tory Emily.

“Also, the experience will just be amazing. I want to go in there and cause a bit of a storm!”

Emily entering the Big Brother house last week
Emily entering the Big Brother house last week

Vianney Le Caer/Shutterstock for Big Brother

A vocal member of the Conservative Party, Emily has also been associated with the UK wing of the political group Turning Point, which was founded by the late right-wing political personality Charlie Kirk, in the past.

Her return is no doubt set to be the latest polarising development in what has been a controversial season of Big Brother, which has seen one contestant removed due to “unacceptable” comments that producers chose not to air, and another being given a formal warning for misgendering one of their fellow housemates, who is transgender.

Emily will be joined in the house by Farida Khalifa, the first housemate to be eliminated from Big Brother’s ITV era.

Farida leaving the Big Brother house in October 2023
Farida leaving the Big Brother house in October 2023

James Veysey/Shutterstock

Farida teased: “The amount of time you put into the whole process, I didn’t really feel fulfilled [first time around]. I only had a few days in there.

“The most important thing is – the audience has wanted this for such a long time. Even when Celebrity Big Brother was on, there were rumours I was going back into the house. You’ve got to listen to your fans. I’m doing it for the fans.”

Emily said that she thinks she’ll get on with current housemate Caroline, stating: “I feel like she’s alone in there and I feel like she needs someone else who’s a bit fiery at times but will also share their opinions because it does feel like she’s always against the other Housemates. It’ll be nice to have someone else in her corner.”

Farida, on the other hand, felt the opposite, claiming: “I think I might have problems with Caroline. But I don’t know why. She’s an older woman that’s desperate to win.”

Big Brother continues on Friday night at 9pm on ITV2.

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Here’s Why This German Museum Has Suddenly Been Overrun With Taylor Swift Fans

Not content with dominating the music scene, Taylor Swift is apparently now taking on the art world, with hundreds of her fans making the pilgrimage to a German museum to catch a glimpse of a certain painting.

Earlier this month, the Grammy winner released the music video for her latest single The Fate Of Ophelia, the opening shot of which seems to have been inspired by artist Friedrich Heyser’s painting depicting the iconic Shakespearean character.

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Heyser’s painting now lives in Museum Wiesbaden in Germany, and dedicated Swifties have been paying it a visit in their droves much to the surprise of staff in the last few weeks.

“We are having an absolute Ophelia run at the moment and are quite surprised and happy about it,” a museum spokesperson told the Guardian.

“It’s been a shock, to be honest. We have a colleague who has a friend who is a Swift fan and she noticed the video’s opening scene had a similarity [with the Heyser painting] and we thought, wow, what a coincidence – that’s exciting.”

Fortunately, Taylor’s fans are said to have been “respectful” despite the sudden interest in the painting, and the museum has even organised a reception and guided tour of the artwork to make the most of its newfound popularity.

Taylor Swift's video for The Fate Of Ophelia is displayed on a mobile phone in a museum showing a painting by Art Nouveau painter Friedrich Heyser of the character
Taylor Swift’s video for The Fate Of Ophelia is displayed on a mobile phone in a museum showing a painting by Art Nouveau painter Friedrich Heyser of the character

via Associated Press

The Fate Of Ophelia is the lead single from Taylor’s 12th album The Life Of A Showgirl, which was received with mixed reviews, despite high hopes after the I Knew You Were Trouble singer announced she was reuniting with producers Max Martin and Shellback, who worked on some of her most popular pop albums Red, 1989 and Reputation.

Meanwhile, fans have been busy digging for easter eggs and hidden meanings in Taylor’s new album, with one popular theory suggesting the song Actually Romantic is a diss track directed at fellow popstar Charli XCX.

One thing we do know is that Taylor won’t be following in Beyoncé and Rihanna’s footsteps and headlining the esteemed Super Bowl halftime show any time soon, after she cleared up widespread rumours that she was in consideration for the gig.

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