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Struggling to sleep? You’re not alone. As conversations with friends, family and colleagues seem to be dominated by tiredness, middle-of-the-night wake-ups and vivid dreams, the TikTok tag ‘can’t sleep’ has currently racked up 1.2 billion views. It seems we’re all finding it difficult to get enough zeds. But is there a reason why it’s suddenly happening right now? Changing seasons “We all have an internal circadian clock, which is synchronised to the solar time with sunrise and sunset, and regulates our daily physiology and metabolism,” says Dr Laura Roden, associate professor and chronobiology specialist at Coventry University. “Day length changes with seasons, which impacts our circadian timing, and having a circadian clock allows us to respond by adjusting our physiology to these seasonal changes. Animals and plants are affected too – think bird migration, bears hibernating, spring flowers and autumn leaves. We are naturally diurnal, so should be sleeping at night when it is dark. Light acts on our circadian clock to stimulate wakefulness.” Differing lifestyles Our lifestyles also change in the summer. “Many of us are more physically active in summer than winter, and usually spend more time outdoors exposed to bright light during the day,” Roden explains. “That combination of physical activity during the day, and daytime bright light exposure, gives our circadian clock strong synchronising cues and reinforces our diurnal behavioural rhythms. This means that even though we have shorter nights, we are stimulating the feelings of sleepiness at night and wakefulness during the day. Engaging in physical activity during the day usually promotes better sleep – but we must be mindful of not exercising too late at night, as this can have the opposite effect,” she says. The Moon You may have thought the moon’s impact on our bodies is a myth, but Roden says that there is research that backs up these theories. “Some studies have found that this can affect both sleep timing and duration. Women who menstruate may notice that the phase of the moon interrupts their sleep more than biological males. Charlotte Förster from the University of Würzburg carried out a truly remarkable study in terms of data collection and analyses, that showed that women’s menstrual cycles were recurrently synchronous with the moon’s phase, and affected by brightness and gravitational pull. “As body core temperature is affected during menstruation, this would mean that at certain phases of the moon, it can be harder to fall asleep than others, and sleep duration may thus be affected,” Roden says. Sleep hygiene Brighter mornings and lighter evenings may be making your room too light or hot. “Keeping the bedroom slightly cooler than the rest of the house is ideal, but not always achievable. Cooler rooms promote sleep. Using curtains or blinds and sleep masks can help to keep bedrooms dark. But using electronic devices – such as mobile phones – that emit bright light, can cause a suppression of melatonin that we need, to indicate ‘night’ to the circadian clock,” Roden explains. Drinking more We all tend to take on more liquids when it’s hot. And you may find yourself drinking more when socialising in the sun, too. But, Roden suggests avoiding alcohol before bed. According to the Sleep Foundation, it’s best to leave at least four hours between stopping drinking alcohol and going to bed. It’s also a good idea to avoid drinking anything around two hours before sleep, and Roden recommends avoiding caffeine after midday, so you might want to skip those mid-afternoon iced lattes. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 11 ways to dip into Mediterranean inspired decor Whiten up your wardrobe with summer’s hottest trends Paternity leave should be paid for six weeks, campaigners tell Government

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Joint pain can have a “significantly higher” physical and emotional impact on women compared to men, according to new data. Almost half (44%) of women in the survey who reported joint pain said it affected their emotional wellbeing, compared to 34% of men; while 47% of women said it impacted their sleep, and 37% of men. Nuffield Health surveyed 8,000 people over the age of 16 as part of its Healthier Nation Index. In general, Nuffield Health found 80% of women have suffered from past or current joint pain, whilst 77% of men have experienced the same. Marc Holl, head of primary care at Nuffield Health, said: “Joint pain has been ignored for far too long, and our data shows the shocking extent to which it is impacting the nation. “It affects everything: working, sleeping, walking, exercising and even resting. When we look at the worrying numbers of people, and particularly women, such things are only going to get worse.” Here’s what you need to know about looking after your joints… What misconceptions do people have about their joints? People often think that if they have a bad back or bad knees, they should avoid exercise. “This then leads people to do less over time, so the only stimulation their muscles get is an ever-decreasing level of daily activity,” said Michael Fatica, consultant osteopath from interactive online rehabilitation programme, Back In Shape. “So the joints become more vulnerable and painful. But joints are strong and, although there might well be an injury or degeneration which requires short-term modification, there should always be a pathway to medium to long-term strengthening.” How should you look after your joints? “Participate in regular strength or resistance training with a full range of motion,” Fatica suggested. “This helps you rebuild the lost strength in the muscles that protect and move the joint. Additional flexibility work can be done to ensure normal joint mobility too.” Modern life doesn’t always allow for a full range of motion movements, particularly in the knees, hips, and ankles. Unfortunately, this might allow weakness and degeneration to take place. “It is a lack of full movement and stimulation of these joints that leads to damage,” Fatica said. “People make the mistake of thinking regular walking or running should keep them healthy, but these movements for example do not involve full range of motion in the hips knees and ankles.” What exercises can people do? It can be difficult to know what type of exercise actually helps with joint pain, rather than aggravating it. Fatica said: “The squat is the simplest and most easily accessible exercise and can be scaled with resistance – you must develop good form otherwise you will injure yourself. Three to five rounds of 10 reps is a great starting point.” Why might women experience “significantly higher” pain than men? In addition to the findings Nuffield Health has already made, Fatica added: “I think that particularly in the load-bearing joints, women are less likely to partake in the type of exercises mentioned above, although this is changing in younger generations.” He suggested women might be “a little more cautious about partaking in such activities” and have a “fear of becoming ‘bulky'”, which could lead to “inadequate muscle health and strength”. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Can you grow a lemon tree from a pip? The beginner gardening questions we all want to ask Fraser Franks undergoing heart surgery – four years after ‘hidden’ condition cut short football career 4 viral TikTok make-up trends you’ll actually want to try

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Italian fashion designer Giuliano Calza has called on shoppers to boycott Chinese fast fashion retailer Shein or “accept mediocrity”. The co-founder of streetwear label GCDS, which stands for “God Can’t Destroy Streetwear”, posted a statement on Instagram accusing the retailer of “stealing” his shoe design. Shein, which is known for selling cheap clothes, has been embroiled in numerous copyright infringement lawsuits by designers and artists over the years. Calza said that the retailer’s actions were “hurtful and abusive” and accused it of “stealing ideas, stealing sweat, stealing love and [months] of dedication and stealing the energy of making [sic] new ideas come to life”. He wrote: “Imagine them coming into your house or your mind and making your things, your dreams… THEIRS.” The designer also addressed shoppers who may complain his garments and accessories are “too expensive” and therefore they shop on Shein. “Because I respect humans, I respect hard work and workers, I use ethical way of productions and materials [sic],” he said, after earlier accusing the retailer of “killing the planet with… dehumanising policies that make [these] prices possible”. He posted screenshots of a pair of silver wedge heels on Shein’s website, which have the same stylised heel as the Morso heels, available on the GCDS website for US$875. It is unclear how much Shein’s version of the shoes are, and they appear to have been removed from the site. The Independent has contacted Shein for comment. Calza continued in his post: “I try to stay human, I try to make my country a place where this industry can live for young people like me, but in this time maybe I’m wrong, maybe I am the fool.” The designer, whose brand has been worn by Beyonce, Bella Hadid, Dua Lipa, Pamela Anderson, and other celebrities, said that “what hurts the most is people tagging me [on these] shoes and expecting me to congratulate them or repost”. “It’s very sick. If you want creativity and young people to continue [surviving] and see them succeed, do not be a part of their game,” he added. In his caption, Calza wrote: “Boycott Shein or accept abusive behaviour, accept stealing and accept the planet where you live, to burn in shame and fear [sic]. “Accept mediocrity and be part of killing someone else’s dreams.” In 2021, Shein was accused of “deliberate and calculated” trademark infringement by a number of major and independent brands, including AirWair International, owner of Dr Martens. The complaint, filed in California, accused the retailer of having a “clear intent to sell counterfeits”. Shein denied the claims, and has denied other claims of alleged infringement. Read More A look inside the Malibu Barbie Cafes opening in New York City and Chicago Elle Fanning says her body ‘creepily shifts’ as she adjusts to wearing corsets Best jackets for spring and summer, from bombers to trench coats Elle Fanning says her body ‘creepily shifts’ as she adjusts to wearing corsets Fans defend Kyla Pratt for dressing casually to The Little Mermaid premiere 11 lightweight SPFs your skin will love