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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Donald Trump made the stunning admission that he held onto “secret” military information that he hadn’t declassified. “As president, I could have declassified, but now I can’t,” Mr Trump said during the meeting in 2021 after he left office, according to a transcript obtained by CNN. In the meeting, Mr Trump spoke about a classified Defence Department document regarding a supposed attack on Iran. The recording was obtained by prosecutors, in which Mr Trump states that he didn’t declassify the document he’s speaking about. On Thursday, Mr Trump was indicted on seven counts in the probe led by special counsel Jack Smith into the ex-president’s handling of classified documents. The indictment hasn’t been made fully public, meaning it’s not clear if any of those charges relate to the recording from 2021. But the recording does show that Mr Trump was aware that the documents he had brought with him from the White House after leaving office on 20 January that year were still classified. In public, Mr Trump has argued that all of the files he took to Florida had been declassified and he has claimed that the investigation is a witch hunt and an attempt to hinder his 2024 campaign to return to the White House. It was reported last week that prosecutors had procured the audio recording, which was made in 2021 at Mr Trump’s Bedminster, New Jersey resort with two individuals working on the autobiography of Mr Trump’s final White House Chief of Staff Mark Meadows in addition to aides to the former president, such as Marco Martin, a communications staffer. The transcript implies that Mr Trump is showing the document he’s speaking about during the conversation. CNN reported that several sources have said that the sound from the recording includes the rustling of papers, indicating that Mr Trump may have been moving the document around. But’s it’s not clear if it was the document regarding Iran. “Secret. This is secret information. Look, look at this,” Mr Trump said. “This was done by the military and given to me.” At the time, Mr Trump was complaining about the Chairman of the Joint Chiefs of Staff General Mark Milley. The meeting took place not long after a story published by The New Yorker outlined how Gen Milley told the Joint Chiefs during the last days of Mr Trump’s time in office to make sure that the then-president not give any illegal orders and that Gen Milley should be made aware if there were any concerns. “Well, with Milley – uh, let me see that, I’ll show you an example. He said that I wanted to attack Iran. Isn’t that amazing? I have a big pile of papers, this thing just came up. Look. This was him,” Mr Trump said, the transcript shows. “They presented me this – this is off the record, but – they presented me this. This was him. This was the Defense Department and him. We looked at some. This was him. This wasn’t done by me, this was him.” “All sorts of stuff – pages long, look. Wait a minute, let’s see here. I just found, isn’t that amazing? This totally wins my case, you know. Except it is like, highly confidential. Secret. This is secret information. Look, look at this,” Mr Trump added. “Secret” and “confidential” are both degrees of classified information. Federal prosecutors have probed Mr Trump’s handling of classified information and his obstruction of the investigation. Mr Trump’s attorney said the 45th president was summoned by the Department of Justice to appear in court on Tuesday in Miami. Mr Smith, the Special Counsel, is also investigating Mr Trump’s attempts to overturn the 2020 election. Mr Smith was appointed in November to lead the Department of Justice’s documents and election probes by Attorney General Merrick Garland.

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