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As far as we’re concerned, the best time to reach for an alcoholic drink is when you’ve officially had it up to here with life, and need a quick sip to take the edge off.

And that, ladies, is why we let the experts tend to the scientific research because we are, in fact, a little short of the mark on this one.

According to research compiled by the health and wellbeing firm Forza Supplements, the best time to chill-out with the first drink of the day is 6.10pm – four hours before we go to bed to maximise liver recovery time.

And it’s not just alcohol that our body clock has a specific response to, either.

The recent findings suggest that there exist optimum times for a number of activities, from work and sex to exercise and sleep.

The best time to have sex is at 7.30am – around 45 minutes after you wake up because energy levels are at their highest after a good night's rest which means you have more stamina.

The rush of endorphins sparked by sex lowers blood pressure and stress levels and makes us feel more upbeat for the rest of the day.

And once you’ve gotten down and dirty with your other half, researchers claim the individual is best suited to work-related tasks.

Apparently, our concentration levels peak three hours after we wake up so the best time to do the most taxing jobs at work is around 9.45am as your memory, focus and creativity levels are at their best.

And now to exercise.

Studies have found that strength is at a low point in the morning and gradually climbs until it peaks in the early evening.

So, if you’re a gym bunny with a focus on weights, you’re likely to do your best work in the early evening.

And where does sleep feature in all of this?

Well, researchers assert that the best time for sleep is at 10.10pm – allowing for 20 minutes to get to sleep and 90 minutes of the most restorative non-REM sleep which is most likely to occur prior to midnight.

Commenting on the findings, Forza Supplements managing director, Lee Smith, explained: “What we set out to do was to find out the absolute optimum times to work, rest and play.”

"While no two people are the same, these were found to be the very best times for the average person to do the key activities which make for a healthy and happy life.”

You heard the man.

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Coffee and sleep; just two of the greatest parts of any day, amirite?

And while we love them both in equal measure, we generally adhere to the guideline that mixing them is a pointless endeavour.

We need coffee to wake us up, so why would we down a cup before taking a nap? Well, because science says so, that's why.

According to Professor Chin Moi Chow of the University of Sydney, mixing coffee and a short nap is a surefire way to inject a little more energy into your day.

In a piece composed for The Conversation, Professor Chow explained that in order to maximise the impact coffee has on our energy levels, we should use the intial stages of absorbtion to grab some shut-eye.

"When you drink a coffee, the caffeine stays in the stomach for a while before moving to the small intestine,” he writes.

"It is from here that caffeine is absorbed and distributed throughout the body. This process, from drinking to absorption, takes 45 minutes."

“But caffeine’s alerting effect kicks in sooner, about 30 minutes after drinking. So, drinking a coffee just before a short nap of less than 15 minutes doesn’t affect the nap as your body hasn’t yet experienced the caffeine hit.”

Put simply, a short nap allows time for the coffee to kick in, so not only will you awake from your nap refreshed due to, you know, sleep, but then the caffeine will start working its magic.

"Once you wake up from your nap, not only do you experience the hit, your body feels the effects of the caffeine hours later,” explains Prof. Chow.

“It is this caffeine hit after you wake up and the “long tail” of caffeine in your body that helps you power through the day."

And while that's all well and good in the evening or at the weekend, we can't see our employers agreeing to a much-needed caffeine nap once that infamous 3pm slump kicks in.
 

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We all know that sleep is needed for our well-being, but scientists are just figuring out how important it is for our brain power.

According to a new study, a good night's sleep can help increase women's brain function, but the same cannot be said for men.

A study, which was carried out in the Munich Max Planck Institute found that sleep can give you major intelligence capabilities. However, as we all know, having a good night's sleep is easier said than done.

Woman in Grey Shirt during Daytime

The study monitored the sleeping patterns of a group of 160 adults.

The scientists used intelligence tests to evaluate the participants' problem solving skills and reason abilities.

They also paid close attention to the candidates' 'sleep spindles' which are small bursts of brain activity which occur during sleep.

'Sleep spindles' are often linked to high IQs, and large amounts were recorded when the female participants entered a dreamless sleep state, which in turn boosts brain power when awake.

Person Covered a Grey Bed Cover

However, 'sleep spindles' were only found in males when they napped.

Head researchers of the study, Professor Martin Dresler told Grazia: "Our results demonstrate that the association between sleep spindles and intelligence is more complex than we have assumed until now.

"There are many factors involved in intellectual abilities, and sleep is just one of them.

"This large study of men and women gives us a more accurate framework for the next face of research, which will involve differences in individuals’ sleep patterns."

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So, with long working hours and late weekends, you'll be hard pushed to find a 20-something that isn't dozing off during their Monday morning commute.

We're always searching for ways to get more shut-eye, yet we refuse to let our fast-paced lifestyles suffer.

Well, a new study may have uncovered the secret to getting a good night's sleep and it's all to do with the reasons you get up every morning.

Researchers asked participants to answer a 10-question survey on purpose in life and a 32-question survey on sleep and found that people who felt that had purpose were less likely to suffer from sleep-related problems over along period.

It should be noted that the study looked at the sleeping habits of older adults, however, researchers belive the findings are likely to apply to other age groups.

Lead scientist Dr Jason Ong, from Northwestern University in the US, said: ‘Helping people cultivate a purpose in life could be an effective drug-free strategy to improve sleep quality, particularly for a population that is facing more insomnia.”

"Purpose in life is something that can be cultivated and enhanced through mindfulness therapies."

The study of 823 adults found that those who felt they had a good reason to get up everyday were 63 per cent less likely to experience sleep apnoea and 52 per cent less likely to have restless le syndrome.

What's more, results showed that overall sleep quality was higher in those who were satisfied with their quality of life.

Researchers hope to follow on from this study with an investigation into whether or not improving perceived purpose in life through mindfulness therapy can lead to better sleep.

So, if you're finding it hard to get your eight hours, you might need to give up more than just those five cups of coffee you drink everyday. 

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So, keeping a regular bedtime routine can be difficult at the best of times. Whether it's a Netflix binge or impromptu post-work drinks, there are lots of things that can prevent us from getting to bed at a decent hour.

And what's even worse is the lack of consistency. One night you're wide awake at 4:00am and the next you're falling asleep to the sound of the Six One News.

It's a pattern many of us are familiar with – but it's a habit that could affect you in more ways than one.

Researchers have found that having a regular sleep pattern is actually just as important as getting enough sleep each night.

What's more, those with a regular bedtime are actually more successful than those who sleep at different times every night.

61 Harvard undergraduates were asked to keep sleep diaries for 30 days. Scientists then measured the participants sleep and circadian rhythms, before comparing that data to their academic performance.

Results showed that the students with the least regular sleep patterns had a lower grade point average than others.

As well as that, those who went to bed at the same time every day had less trouble getting up in the morning and fell asleep faster at night.

It seems it's all down to the irregular release of melatonin (the hormone that tells your body it's time to sleep), which it turn causes your body clock to become completely confused.

Dr Andrew J. K. Phillips, lead study author and biophysicist at the Division of Sleep and Circadian Disorders, Brigham and Women's Hospital, said, “Our results indicate that going to sleep and waking up at approximately the same time is as important as the number of hours one sleeps.”

“Sleep regularity is a potentially important and modifiable factor independent from sleep duration.”

What's interesting is that even though the students all slept for a similar amount of time, their body clocks varied.

“We found that the body clock was shifted nearly three hours later in students with irregular schedules as compared to those who slept at more consistent times each night,” said Dr Charles A. Czeisler, senior study author and Director of the Sleep Health Institute at the Hospital.

“For the students whose sleep and wake times were inconsistent, classes and exams that were scheduled for 9am were therefore occurring at 6am according to their body clock, at a time when performance is impaired. 

“Ironically, they didn't save any time because in the end they slept just as much as those on a more regular schedule.”

So, if you often don't feel yourself waking up until lunchtime, it's because your body clock hasn't caught up yet. 

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So, hands up if you can't go to bed without a quickscan through your various social media profiles.

We're guessing most of you have two arms in the air right now, but have you ever stopped to think what effect this bedtime habit could be having on your health. 

Well, a new study has revealed the true extent to which our mobile phone usage is impacting our health, well-being and even our relationships with others. 

Speaking to Business Insider, Dr. Dan Siegel, a clinical professor of psychiatry at UCLA School of Medicine, explained just how harmful staring at a bright screen before going asleep can be.

“People are exposing their eyes to this stream of photons that basically tell your brain to stay awake and not go to sleep yet.”

“You're checking your explain, you're looking for texts. It tells your brain don't secrete melatonin yet, it's not time for sleep.

So, in short, your go-to bedtime ritual is actually preventing you from getting a quality night's sleep.

Not only can a poor night's sleep leave us feeling rough the next day, according to Dr. Siegel, “If you don't get seven to nine hours of sleep, you're brain's melatoin is still hard at work.

"It makes your attention falter, your memory is impaired, your ability to think through problems is changed, your insulin that helps regulate your metabolism is turned upside down so you’re more likely to gain weight from what you eat. It’s actually toxic."

So, perhaps it's time to turn off the phones and invest in a good old-fashioned alarm clock instead.

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Finding it harder and harder to get your eight hours?

Well, you're not alone. 

Approximately 33 per cent of adults aren't getting enough sleep, and for many, the problem increases as they grow older. 

A recent study conducted by researchers from U.C. Berkeley has found that certain underlying neural mechanisms can change with age and in turn can effect the quantity and quality of our sleep. 

According to Cosmopolitan, the results suggest that, as we get older, it becomes increasingly difficult for out brains to recognise the signs of fatigue. 

Even more concerning, the downward spiral is thought to begin in your late 20's – meaning that by the time you turn 50, your quality of sleep could be slashed by up to 50 per cent.

Yikes.

U.C. Berkeley professor of neuroscience and psychology, Matthew Walker, explained, “It’s almost like a radio antenna that’s weak.”

 “The signal is there, but the antenna just can’t pick it up.” 

On the plus side, the U.C. Berkeley researchers reckon the findings could be used to aid the development of medication that could be used to tackle the issue. 

So, enjoy that precious shut-eye while it lasts ladies – it won't last forever. 

 

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Whether you just can't beat the bloat, or feel sluggish at the end of each day, there are a number of reasons why your metabolism might be slowing down.

So, to start you off on the right track this week, here are a few tips on how to speed yourself back up and feel as fresh as a daisy.

Don't skip breakfast

We've heard this time and time again, but it really is the most damaging.

"Starting the day right is key to revving up your metabolism and keeping you energised throughout the morning," Lindsey Passaic, a wellness coach, told Delish.

We know it can be easy to hop crawl out of bed and head straight to work, but you'll just end up munching on crappy food throughout the day, which we all know ain't great.

Food Gourmet on Top of Brown Table

 

Not drinking enough water

Ladies, drink ALL the water. It's not only great for boosting your metabolism, but it'll make you feel more energised and clear out your skin too.

A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking around two litres of water increases metabolic rate by 30 per cent.

If it makes it handier for you, jot down how many times you drink water per day and try to reach the two litre mark if you can.

Fruit Juice

 

Yoyo dieting

Many of us resort to crash diets if there's a big event coming up, which is probably one of the worst things you can do.

You really need to get your head into the long-term healthy eating game. It's not about dieting or losing weight – it's about making sure your body gets what it needs.

So, cut out the crappy food, follow a sensible eating plan, and stick to a good exercise regime.

 

Bedtime

This can be super frustrating if sometimes you just can't sleep.

But, it turns out that a lack of zzzs can really mess with your metabolism. Michael Breus, a sleep specialist, told The Daily Burn that just 30 minutes of sleep loss makes you more likely to gain weight.

“The more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite," Michael said.

 

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At this time of year, it's the absolute worst when the bed sheets are freezing cold and you just have a lob yourself in.

Wrap yourself up and guaranteed within a half hour you'll be roasting. But if you don't wrap yourself up, you won't be able to get comfy and drift off to sleep. Ugh.

Image result for sleep gif

A small problem in today's world, yes, but a important one of you have ten lectures tomorrow morning and need some zzz's.

Well, a new high-tech mattress is coming soon – as in, a few months – and it sounds like something out of our literal dreams.

Sleep Number has a built-in heater which will warm up your feet before you fall asleep. But that's not all it can do ladies, nope… it's a proper wonder machine.

Due to 'responsive air technology', the mattress has the power to learn your sleeping patterns, so it will know when to move during the night to make it more comfortable for you.

Image result for sleep gif

As well as that, it can also tell if you start to snore, and will gently tilt your pillow up to stop you. 

We're already in love with our beds, but this mattress? It might as well be Christian Grey.

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Tiredness: the problem that we ALL battle all too regularly.

Whether brought on by the likes of cramming for exams, partying, work, or Netflix binges – folk these days are constantly exhausted. 

But beyond the basics of coffee (and LOTS of it) there are various tips and tricks that will help you power on through. 

 

1. Stay hydrated:

Especially if you're downing cups of caffeine, you need to make sure that you're hydrated too – so ensure you're having plenty of water to aid better focus and concentration. 

2. Get active:

Getting your heart pumping: a brisk walk, a dance around the sitting room to your favourite tunes, or skipping in the garden – working up a sweat will do wonders to keep you awake.

3. Don't overheat:

Keep the central heating on low (or better still, turn it off altogether) – being too warm will only make you more sleepy. 

4. Stay away from sugar:

It's tempting to hit a chocolate vending machine if you're working shifts or travelling early/late. But while sugar might give you a temporary hit, studies show it will only make matters worse longer-term. So choose your snacks wisely, opting for slow-burning carbs or protein-fuelled nibbles to keep you going.

5. Chew gem:

Bizarre – but apparently true: a study published in Nutritional Neuroscience shows that chewing gum can increase alertness.

6. Sing a song:

The Journal Of Music Therapy says that singing a song will help perk you up – so pop on your earphones and blast out a tune! 

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As anyone who’s ever flown long haul will know, there is nothing better than sleeping as you fly.  But as One Direction’s Niall Horan has discovered, catching forty winks mid-flight can have its disadvantages.

The Mullingar man shared a few choice words on Twitter last night after an overenthusiastic One D fan snapped him while he slept.

After finding themselves flying alongside the popstar, the fan shared a picture of Niall's nap with the caption: “And to sum up the PERFECT European adventure, I sat directly next to Niall from One Direction for 9 hours on my flight home from London last night.” 

“He was sick and asked for no selfies, but here is a pic I snapped when he was sleeping lol he was so friendly!” 

“Talked about Ireland, LSE, lolla, and more.  Not a British Duke…But an Irish Popstar will do.  Thanks for treating me so well Europe.”

Clearly Niall was less than impressed with his privacy being invaded as upon discovering the post he screenshotted it, re-shared it and wrote: “I think this sh*t is unreal.  I mean if you can’t sleep on a plane without people taking photos of you, what can u do” (sic).

 

 

In classic One Direction fashion, the band’s fans already have a hashtag trending over the incident.

#RespectNiall is currently doing the rounds on Twitter as fans share comments like “There are no words for this” and “All I can say is ‘HE’S REAL’”.

 

 

 

 

 

 

 

 

 

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There are some people whose feet hit the floor the moment their alarm sounds in the morning… and then there's the rest of us.

Setting multiple alarms at night before desperately stabbing the snooze button the following morning is as regular a routine for many of us as brushing our teeth and losing our keys.

If, however, giving yourself those extra few minutes in bed rarely has the desired effect, it's likely you've fallen victim to sleep inertia.

According to ASAP Science, regularly using the snooze button has a woeful effect on your body's sleep cycle, and if you immediately fall back asleep after going for the ol' 'snooze and roll over' move, you're setting yourself up for a day of despair,

Each time you press snooze and go back asleep, you delay the wake-up process, confuse your body and are forced to endure even more sleep inertia as the day progresses.

Thankfully, this groggy feeling – which many of us have become accustomed to – lifts throughout the day, but if you want to see the back of it forever, the experts suggest you pretend the snooze button doesn't exist. 

We can't promise we'll try, but we'll TRY to try.

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