There’s one topic of conversation my friends and I talk about most often these days, and that’s the (low) quality of our sleep. As we head into our early forties and beyond, we’ve all noticed that while we’re getting into bed earlier and earlier, we’re not getting out of it feeling very rested the next day.
Since turning 40 a couple of years ago, disruptions to my sleep have moved on from being caused by babies and young children, to my own body and brain keeping me awake. Whether it’s restless legs stopping me from being able to drift off, or 3am wake-ups where I end up pondering my life choices, I’m definitely not sleeping as well as I did when I was younger.
The reasons for these changes can be blamed on a variety of factors. Perimenopause symptoms can begin in our late thirties but often go unnoticed because we’re also juggling kids, mental load and our careers. All of these are stressful and exhausting and can contribute to poor sleep. Maryanne Taylor, a sleep consultant and founder of The Sleep Works, says women’s bodies can also become “more sensitive to things that previously did not disturb them as much, whether that is noise, stress, alcohol, temperature changes or an unsettled mind”.
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
We’re also living in a time where social media is encouraging us to try things such as “sleep-maxxing”. I’ve had a go at this, and the reality is I don’t have time to do an “everything shower”, write a gratitude journal, meditate, listen to brown noise and apply mouth tape. Most nights I’m lying in bed ordering presents for kids’ parties, replying to WhatsApp messages, and emailing myself reminders for the next day. And every night seems to be different when it comes to whether I’ll sleep well or not.
The good news is that there are plenty of ways to improve our sleep that don’t involve spending money on gadgets, pills or creams. We spoke to experts to find out their suggestions – and we found some surprising ones too.
Recognise if you’re tired or sleepy
Taylor says many of us confuse being tired with being sleepy. “You can feel exhausted but still not be physiologically ready for sleep. Going to bed much earlier after a bad night can sometimes mean spending even longer awake in bed,” she explains.
Feeling sleepy is an uncontrollable need or desire to fall asleep (think: heavy eyelids, head bobbing, trouble keeping your eyes open) while being tired is a state of low physical or mental energy (AKA feeling drained, worn out, lacking motivation, or finding tasks harder to complete, without necessarily nodding off).
Stephanie Romiszewski, director of The Sleepyhead Clinic, says that if you’re tired, you might need to take a break from whatever you’re doing, have some food, do something sociable or cut down on work. “It doesn’t always mean you need to get into bed,” she adds. If you feel sleepy, you should follow your body’s cues and go to bed.
One of the biggest issues with insomnia or sleep disruption is that it’s easy to get fixated on it, which only perpetuates the problem because you become more frustrated and anxious, which stops you from sleeping.
Try a psychological technique called paradoxical intention, where instead of attempting anything and everything to get to sleep, you take away the pressure and let yourself stay awake. “It’s not about deliberately keeping yourself awake or trying to win a battle against sleep,” says Nicole Ratcliffe, who works as The Workplace Sleep Coach. “It’s about stopping the effort to force something that should happen naturally. And sometimes, when you stop trying so hard, sleep comes much more easily.”
Focus on your mornings
“Choose a realistic, fairly consistent get-up time and give your day clear signals: light, movement and activity,” says Romiszewski. Getting up at the same time every day and exposing ourselves to light sets our inner clock (the circadian rhythm) and produces the hormones we need to wake up and go to sleep.
Open your curtains as soon as you wake to let natural light in, or go outside – even just into your garden, if you have one – to feel the sun on your face. Studies, such as this one from 2024, have also shown that “grounding” or “earthing” – where you touch or stand barefoot on real grass or soil – can help with sleep and alleviate stress.
Trying humming to wind down…
Ratcliffe says relaxation techniques can help improve sleep, but shouldn’t replace traditional solutions such as medication or therapy if the sleep disruption is severe. One is humming.
“When you hum, you’re naturally controlling your breathing, particularly the exhalation, and that can encourage slower, more regulated breathing,” says Ratcliffe. “It also gives your brain something to concentrate on other than whatever might be worrying you or running through your mind.” This humming is sometimes known as “bumblebee breathing”. Try it for five to 10 minutes while you’re in bed.
… or tensing your muscles
Try progressive muscle relaxation, where you “deliberately tense a group of muscles for a few seconds, then release them and notice the difference between tension and relaxation”, suggests Ratcliffe. She says it gives the mind something specific to focus on which can stop our brains racing at bedtime.
“Some people may even find they’ve drifted off before completing the exercise, although the aim is relaxation rather than trying to force yourself to sleep,” she adds.
Empty your brain
Trying to get to sleep when your brain is making lists of things you’ve not done that day can be very frustrating. I also panic about forgetting the things I’ve remembered, which just makes the whole situation even worse. To avoid this spiral, Taylor recommends spending “five to 10 minutes earlier in the evening writing down what is still circling in your head.”
If you think your brain fog means you’ll forget to do this, try putting a notepad and paper by your bed.
Drink cherry juice
We know staying hydrated and avoiding caffeine and alcohol helps with sleep issues, but there’s one fruit drink in particular which researchers are looking at. This study from 2012 found that drinking 30ml of tart cherry juice for seven days increased time in bed, total sleep time and sleep efficiency in healthy individuals.
Tart cherries contain melatonin which we need in our bodies to help with our sleep-wake cycle. Research on this is still limited and a few glasses of juice isn’t going to solve all of your issues, but the results so far seem encouraging.
Leave your bedroom
“If you find yourself lying awake and becoming increasingly stressed, it can help to stop trying to force sleep,” Ratcliffe says. “If necessary, get up for a little while, keep the lighting low and do something quiet until you feel sleepy again.” Romiszewski suggests taking a break “somewhere comfortable and returning when sleepiness comes back”. Taylor suggests doing something “calm and low-key, such as reading, listening to music or mindful colouring”.
Have sex
When we’re tired, having sex is often the last thing we feel like doing and many women in their forties also experience low libido and vaginal dryness, which can make sex even less appealing. However, neuroscientists believe regular sex can improve our sleep quality. This is because it reduces our cortisol levels and helps our bodies move from “fight or flight” mode to a more relaxed state. And, of course, you don’t need to have a partner to find sexual pleasure.
Protect the opportunity to sleep
Many of us are trying to cram a lot of life and tasks into our evenings, which means we go to bed too late and get into bed wired. “We can become so focused on how to get better quality sleep that we forget to ask whether we’re actually giving ourselves enough time to get it,” says Ratcliffe. “If you need to be up at 6am, and you’re regularly going to bed at midnight because that’s the only time you get to yourself, you’re already restricting your sleep opportunity before anything else has had a chance to interfere.”
She suggests looking at whether we can find some time to ourselves earlier in the day, “rather than borrowing it from our sleep.” This could be going for a walk for half an hour after dropping the kids at school, going to a regular strength training session on a lunchbreak, or trying to delegate some of the mental load to your partner.
Where to turn for help
Speak to your GP if tiredness is causing a persistent low mood, or problems with concentration, or is affecting your work or other responsibilities. Some health issues such as “chronic insomnia, sleep apnoea, restless legs syndrome, pain, medication effects and anxiety” may need specific medical treatment, says Ratcliffe.
If your sleep problems are being made worse by perimenopause, your doctor may suggest taking HRT (hormone replacement therapy) which can help with night sweats, stress and anxiety. CBT (cognitive behavioural therapy) has also been shown to help with insomnia and related issues.
Ratcliffe says: “I think we need to get much better at recognising sleep as a fundamental part of our health, rather than something we only pay attention to when everything starts going wrong.”