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A sleep expert has revealed which sounds help you get to sleep – and which ones are the best to wake up to. Sleep expert Hannah Shore claims ocean waves, a crackling fire and the distant buzzing of a fan are among the top ten sounds that help people fall asleep. Whereas hearing a piece of toast being cut or a kettle boiling is most likely to make them rise and shine gently. It comes after a poll which looked at 2,000 adults, found half enjoy listening to white noise to go to sleep or wake them up. The study, commissioned by Premier Inn, found 26 per cent listen to it every night, with rainfall sounds (40 per cent), music (34 per cent) and the sound of a fan (24 per cent) among the top choices. The hotel chain has launched Nod-Flix: an ASMR channel where guests can have their optimal video and soundscape play as they drift off. Hannah Shore, who is working with the hotel brand in partnership with Silentnight, said: “Depending on the individual, watching or listening to something calming before bed can be part of our sleep process. “Different sounds generate different responses from our subconscious when we’re asleep, so what might be soothing to one, might not be for another. “If you’re sharing a bed or a room, be considerate and invest in a pair of headphones or why not try finding a sound that you both find soothing?” The study also found that if they are sharing a room with other people and unable to listen to their white noise, 27 per cent wouldn’t be able to sleep properly as a result. More than half (58 per cent) normally listen to these sounds or noises on their phone, while 34 per cent tune in via an app. But 15 per cent even have a sound machine. Wind sounds (21 per cent), audiobooks (16 per cent) and a cat purring (seven per cent) also made the list of sounds and noises people like to fall asleep to. It also emerged half of the adults polled feel their sleep varies depending on the season we’re in. And 57 per cent reckon they sleep the best during autumn or winter, compared to only seven per cent who get the best shut-eye over the summer months. Respondents were shown a number of hotel-inspired ASMR type videos from the Nod-Flix channel, from the kettle boiling to a suitcase being pulled along hard floor. It found the sound of sizzling bacon was found to be most relaxing, followed by the trickle of running water from the shower. The study carried out via OnePoll.com, also revealed the sound of a vacuum was surprisingly least calming. Hannah Shore, for Premier Inn, added: “Switching off does not come as easy to some people as it does others and sounds are a great way to help with this. “Some people prefer complete silence whereas to others the silence means they listen out for all the little sounds, in a hotel this can be people walking down the hall, doors closing, the lift. “Others may find they need their brain to concentrate on something else, in these cases there needs to be something in the sounds they can focus on like the slow rhythm of calming music, the repetitiveness of waves lapping on the beach or even the noise of the TV. “This can allow the mind to switch off from the day and therefore allowing you to fall asleep, which we hope the Nod-Flix channel will accomplish for many.” Some noises that help Brits sleep better: Rainfall sounds Music Ocean sounds The sound of a fan The sound of favourite TV show/ streaming service Wind sounds Podcasts Audio Books Jungle/forest/woodland sounds Fireplace sounds Static sounds City ambience Animal sounds A cat purring The sound of a vacuum cleaner Here are some tips for a restful sleep: If you’re going to watch something before bed, make sure it’s calming content Keep the space you’re sleeping in tidy Don’t eat a heavy meal before bed Invest in some bed socks – they help increase blood circulation Make sure your pillow supports your sleeping position Dim the lights – it helps our bodies to produce sleep hormones like melatonin Get some black out blinds or curtains to block out bright lights White noise such as fans, hairdryers, hoovers are great for blocking out sound. If you want to go to sleep in a calmer way, pink noise is also good - think of wind, steady rain and reselling leaves. Green noise is similar to pink but will have an undertone of more constant hissing noise but still nature led such as running streams. To help you focus throughout the day, brown noises such as the crack of thunder which have deeper tones works really well. Read More Sleep expert reveals the simple secret to a good night’s rest Irregular sleep patterns linked to harmful gut bacteria, study suggests What is the 10-3-2-1-0 sleep method? How to spend the perfect healthy Super Saturday – according to science Holidays to the homeland could help children hold onto family’s original language The cure for smelly garlic breath? Turns out, it’s simpler than you think

Kenny McLean scored a dramatic 89th-minute winner for Scotland in Norway as the visitors turned their Euro 2024 qualifier on its head with two goals in as many minutes. Scotland were trailing to Erling Haaland’s 61st-minute penalty and had barely posed a threat before Lyndon Dykes capitalised on some hesitancy in the Norwegian defence to nudge the ball home after John McGinn’s attempted through ball had been intercepted. The Group A leaders soon ensured they continued their perfect start to the campaign when Dykes laid McGinn’s pass back to substitute McLean, who curled a low shot just inside the far post. The visitors wore black armbands in memory of Gordon McQueen, who scored his fifth and final international goal in a 4-0 win in the same stadium in 1979 on the previous occasion the teams met in a European Championship qualifier. And they provided a fitting tribute to the 30-times capped centre-back with a sensational comeback victory. Jack Hendry was handed possibly the most difficult task in world football at the moment when he was drafted in to play at the heart of a back three tasked with stopping Haaland. The Club Brugge defender was the only change to the team that beat Spain in March after Grant Hanley dropped out with a serious Achilles injury. The best chance of the first half fell to Norway forward Alexander Sorloth, who sent a free header from eight yards straight at Angus Gunn. Scotland struggled to retain possession in the opening 20 minutes before settling down somewhat. Andy Robertson produced two good runs and crosses but they did not lead to anything and McGinn was closed down quickly after getting a sight of goal following Ryan Christie’s cross. Steve Clarke’s side were employing a flat back five out of possession and trying to keep a high line. The only time Haaland got the ball in a decent position in the first half, Callum McGregor quickly tracked back to make a penalty-box tackle. The striker might have had a far better chance if he had not been hauled down by Hendry while beginning a chase for a ball over the top. Hendry was the last defender but only received a yellow card given the foul was on the halfway line. The Slovenian referee was a lot harsher in handing bookings to McGinn and Kieran Tierney either side of half-time. Ola Solbakken and McGinn saw decent long-range shots saved early in the second half before Hendry got away with some penalty-box grappling with Haaland, although the striker did not appeal unlike some of his team-mates. However, he did not have long to wait for a spot-kick. Ryan Porteous grabbed the striker’s shirt as he looked set to attack Sorloth’s cross and the referee immediately pointed to the spot when Haaland went down. Porteous in return received a yellow card which rules him out of Tuesday’s visit of Georgia. Gunn dived the right way and came close but was beaten by the power of the strike from Haaland, who had only scored once in his previous eight club matches but took his tally for the season for club and country to 59. Scotland soon lost Tierney to injury with Liam Cooper entering the fray and they were making no inroads into Norway’s lead before Clarke made a triple switch in the 79th minute and moved to a back four. McLean, Stuart Armstrong and Billy Gilmour came on. Haaland went off in the 84th minute and Scotland soon stunned the hosts and delighted their travelling fans with their late double whammy. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Andy Murray reaches back-to-back finals after beating Nuno Borges in Nottingham Jodie Burrage sets up all-British final with Katie Boulter in Nottingham Remco Evenepoel pays tribute to Gino Mader during Tour de Suisse stage win

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