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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

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There’s a new feud that UFC fans will be well aware of over recent weeks and it’s between MMA fighter Sean Strickland and UFC star turned TIkToker Keith Lee. Lee has had one of the most surprising career progressions over recent times, going from a fighter under the name Keith ‘Killa’ Lee to a viral food critic appraising food on TikTok. He's been in the limelight again recently after Strickland shared a story about an altercation he had with Lee in the gym. When the pair met, Stickland claimed that Lee tried to debate him on race relations. He also stated that Lee had called him a racist. Sign up to our free Indy100 weekly newsletter Recounting the incident, Strickland told MMA Mania: “He comes up to me and tried to talk to me about race, he tried to have this racial systematic oppression s***…I don’t disagree, but I’m not trying to have this debate in the gym, I’m trying to spar.” He went on to say: “So he comes up to me and starts accusing me of being f***ing racist and I’m like what are we f***ing doing here dude like if I was racist, I’m the most honest motherf***er there.” The MMA fighter then said that Lee said he ‘doesn’t like white people’ after he began outlandish comments. “Anytime you’re talking to somebody racist, and I know this because I used to be a little racist, anytime you’re talking to somebody racist and you want to p*** them off, you’ve just got to talk about… the sex, the race of whatever they are.” He added: “So I’m like yo Lee, I’m not racist, I f*** more Black women than you have bro how am I a racist and I said that just to p*** him off. I said that just to make him mad and I’m like ‘bro just relax, I know you got a little white woman at home, chill the f*** out’ and I’m just kind of poking him but I’m doing it funny and he goes ‘nah f*** that, I don’t like white people!’ Lee responded by posting a TikTok video of himself denying the accusations. “I received a week straight of false allegations, negative comments, and negative backlash for something that I didn’t do,” he said in the clip. “Yes, me and Sean had a conversation. No, the conversation didn’t go how he depicted it. Sean Strickland is an MMA fighter known for saying divisive things. I walked up to him and two people who I consider friends already having a conversation after practice. I joined the conversation and the conversation happened to already be on race. “Never at any point did I say I didn’t like anybody, I simply disagreed with what he said and instead of fighting ignorance with ignorance, I said no, I’m happily married with children and I’m very proud of the family that God has allowed me to build and I immediately disagreed with all the ignorant and distasteful comments that he made and I was no longer interested in entertaining the conversation. “I don’t have any bad feelings or wish anything ill against Sean Strickland, I just want this cleared up.” Strickland has made a string of controversial comments in the past, recently making misogynistic remarks at a press conference where he said “we need to take women out of the workforce” and “put them back in the kitchen”. “We let women vote, no offence. Think about America prior to women voting,” he said during a bizarre press conference last month. “They tried to ban alcohol, I don't even drink but I'm not trying to ban alcohol. So, what you did, man, you let these women come into the workforce, now we make less money, you got kids raising themselves on TikTok, we need to go back to like 1942, maybe 1958 after we f****d up the Germans.” Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.