19 Aug, 2025 | Admin | No Comments
This is the ideal amount of time it should take you to fall asleep
Sleep is glorious, but also kind of a big deal.
We need, on average, between seven and nine hours of it every night in order to repair and restore our bodies, ‘recharge’ our brain and perform well throughout the day.
One of the worst parts of the entire process is undoubtedly the moment your head hits the pillow and you’re just waiting for what feels like forever to drift off.
For some, this is when they’re counting sheep or focusing on their breathing. For others it’s a time when every embarrassing moment they’ve ever experienced starts to replay on a loop behind their eyelids.
But how long should this period, known as sleep onset, last for?
Well, according to a doctor, once you’ve settled into bed it shouldn’t take longer than 20 minutes to fall asleep.
And if it is taking any longer than this, you might need to make some lifestyle changes.
Dr. Seeta Shah, a sleep expert for bedding company Panda London, tells Metro, that for those over the age of 18, the benchmark for sleep onset is ‘fairly stable’.
‘The ideal is to fall asleep within 10 to 20 minutes of getting into bed,’ she explains.
‘Falling asleep too quickly or taking too long can both be signs that something needs adjusting, but with the right habits, most people can settle into a healthy window.’
Those who are instantly out like a light when they get into bed should be wary, as the doctor warns this could actually be a sign that you’re sleep deprived and running on empty.
And it’s equally concerning if you’re spending more than half an hour lying awake at night trying to fall asleep. This could signify high levels of stress, an inconsistent routine or poor sleep hygiene.
But there are a few simple steps you can take to try and remedy these problems.
Implementing a consistent routine is one of the most important changes to make, so you want to be going to sleep and waking up at the same time every day, even on the weekends.
It’s also crucial to re-evaluate your sleeping environment, making sure your bedroom is a calm space to support healthier, quicker sleep onset.
To do this, you’ll want to think about the temperature, the noise and lighting, as at the wrong level, these can all delay sleep.
‘Keep your bedroom cool, quiet and free from screens,’ Dr. Shah urges.
‘Wind down with quiet reading, soft lighting and try to limit the amoutnt of caffeine you drink late in the day. These are some of the most effective ways to help maintain healthy sleep onset.’
How long it should take children to fall asleep…
While adults can fall asleep in as little as 10 minutes, it can take children a bit longer to doze off.
Dr. Shah explains that the ideal range ‘shifts slightly’ depending on age, but having a consistent routine is still crucial whether you’re a child or an adult.
Here’s a breakdown of sleep onset times for youngsters and the factors that could be impacting how quickly kids fall asleep…
Babies (0-12 months)
In the first year of life, sleep is highly fragmented and unpredictable. Newborns can’t distinguish between day and night, and they rely heavily on feeding and soothing to settle.
By around four to six months, babies start to develop a more regular rhythm, but even then, falling asleep can take anywhere between 15 and 30 minutes once they are laid down.
According to Dr. Shah, this is ‘perfectly normal’ and you don’t need to try and ‘rush the process’. Instead, focus on creating a ‘sense of security’ through gentle, predictable routines, dimming lights, quiet voices, and calm environments. The aim is to help babies associate these cues with sleep.
Toddlers (1-2 years)
For toddlers, sleep consolidates into one main nap and a longer stretch at night.
At this age, bedtime routines become especially powerful. A toddler who has had their bath, a quiet story, and some winding down time will usually fall asleep within 15 to 30 minutes.
If it’s taking much longer, it’s often a sign they’re either overtired, having stayed up too late, or not tired enough, perhaps because they’ve napped too long in the day.
Preschoolers (3-5 years)
At this age, many children will have dropped naps entirely and rely solely on night-time sleep. Here, the sleep onset window narrows slightly, with 15 to 20 minutes being the typical time to drift off.
‘At this stage, stimulation before bed becomes a major factor. If a child has been running around, watching bright screens, or engaging in exciting play too close to bedtime, the brain can remain too active to allow for quick sleep,’ Dr. Shah warns.
School-age children (6-12 years)
As children begin school, demands on their attention and energy increase, and getting enough rest becomes vital.
Dr Shah says most children in this age group should be able to fall asleep within 10 to 20 minutes, as long as they have a consistent bedtime and a relaxing routine.
If it’s taking them much longer to drift off, this could be a sign that the child is having too much screen time of an evening. Alternatively, it could reflect anxieties about school or social pressures.
Teenagers (13-18 years)
If your teen is constantly sleeping in, it’s not necessarily that they’re lazy.
Dr. Shah explains that it’s all to do with their circadian rhythm, which has naturally shifted, making them want to stay awake into the night, and sleep later in the morning.
The ideal sleep onset period for teens is 15 to 20 minutes, however many will struggle to fall asleep within this window due to homework stress, social media and screen use, which all delay the body’s production of melatonin, the hormone that promotes sleep.
As before, reducing screen time and creating a calm space, can help with quicker sleep onset.
Do you have a story to share?
Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
19 Aug, 2025 | Admin | No Comments
We’ve found the perfect summer dress for your bank holiday plans – and it’s on sale
Metro journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission – learn more
Aligne’s summer sale has landed, and while we have whittled down all the fashion staples we love, there is one particular piece we are shopping ahead of the August bank holiday weekend that will see us through many summers to come.
Whether you are heading to a rooftop bar across the 23rd, 24th or 25th August, a weekend away, maybe squeezing in a city break, or long weekend to enjoy the last of Euro Summer, even a picnic in the park with pals or a BBQ, Aligne’s Aurelia Waisted Check Dress is the one-and-done dress to wear.
Aligne’s Aurelia Waisted Check Dress has been reduced from £139 to £69.49, and is the perfect staple to see you through almost every occasion this summer, and future summers to come.
Aurelia Waisted Check Dress
Crafted from 100% organic cotton, this mini dress offers a slim fit. It boasts short puff sleeves, a round crew neckline and button front fastening. It also features contrasting check print, with smaller print on the side panels to the front. Available in UK dress sizes 4 to 22.
The Aurelia Waisted Check Dress screams summer, not only because of the mini length but the gingham check, which also shows its head come the warmer months.
What is unique about this mini dress is it boasts a smaller check detail on the side panels that contrasts the larger check on the front and back panel.
The dress has been crafted from 100% organic cotton, which is lightweight and breathable in a heatwave.
The dress has been cut to offer a slim fit, though the adjustable buckle back helps to provide a secure fit that is even more fitting. It also features short puff sleeves, a round neck and button front fastening.
The navy and white check is super flattering, and complements any occasion. Pair with ballet pumps and a cardigan for a casual but chic daytime look for the office, opt for trainers for a city break, or slip into slingback heels for a more lavish affair.
This Aligne dress is available in UK dress sizes 4 to 22, and it’s now reduced to £69.49, which makes a saving of £69.51. How long this price reduction will last for remains unknown, so you will want to shop quickly to not miss out.
Follow Metro across our social channels, on Facebook, Twitter and Instagram
Share your views in the comments below
19 Aug, 2025 | Admin | No Comments
AliExpress’ sale has landed — these are the 10 bargains we’re buying
Metro journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission – learn more
We all know AliExpress is known for its budget-friendly price tags across all shopping departments, so when a sale hits, it’s wild to think there are even bigger discounts worth adding to cart.
AliExpress has launched its summer sale, and there are plenty of items you simply don’t want to miss out on, especially with the shockingly low price tags.
Select items have been reduced by up to 90%, which is a better discount than we have ever seen, and we’re not being dramatic (for once).
The AliExpress sale sees prices drop from pounds to pennies, yes you read that. Some products have been discounted to well under £1.
Whether you are shopping for home gadgets, gardening tools, tech gizmos, stationery, stocking up on food and drink, or fashion buys, there is something to suit every shopper’s needs.
With hundreds of products on sale, it can be overwhelming to find the best buys for you, so we have done the hard work for you.
Now to make things even cheaper, we’ve got a bunch of outrageously good discount codes that will make your money go even further.
Even better yet, if you are a dropshipper or a small business owner, you can take advantage of additional discounts by using a business money-off code for up to £120 off. Check out the link here for more details.
Exclusive AliExpress Discount Codes:
- £3 off when you spend £15 with code MMMX3
- £5 off over £30 with code MMMX5
- £10 off over £69 with code MMM10
- £15 off over £99 with code MMM15
Shop The Best Sale Buys at Aliexpress
Portable Oscillating Standing Fan with Remote Controller
Whether you are working from home, or in an office, maybe you’re struggling to sleep in the heatwave, then a fan is an essential piece of kit you will certainly get your cost per use out of in the summer. This foldable fan measures eight inches to propel a strong breeze throughout the stuffiest of homes. It is extendable so you can use it as a standing fan or desk design. Plus, it has three speed settings, folds neatly away after use, and has a remote to control the settings hands-free.
AOCHUAN 3-Axis Handheld Gimbal Stabilizer
With over 1,000 glowing reviews and a saving of £87.75, this fan is a must buy for the budding content creators.
Ryanair Backpack 40x20x25 Cabin Bag
There is nothing worse than arriving at the gate at the airport to be told you have to pay a fee because your hand luggage doesn’t meet the restrictions. Thankfully this design fits the Ryanair measurements and can house all your essentials in the different compartments. Plus, it’s under £20.
Seamless Shorts for Women
If you're working out in the summer, or enjoying evening strolls after a long day, maybe you just want comfortable and flattering sportswear to slip into when working from home, these seamless shorts are going to be your go-to all season and for almost all occasions.
Mini Muscle Massage Gun
Alleviate your aches and pains with this massage gun. It's a miniature design, which is ideal for those who want to take this gadget on the go with them to relieve tension on holiday. But it’s also great for those stuck for storage space.
Choice Lenovo TH30 Wireless Bluetooth HiFi Stereo Headphones
Earphones are great, but they can often slip out of your ear, which is why some prefer headphones, especially when working out. They fold away easily when not in use, and are ideal for working out, commuting or travelling. Available in three chic colours, including beige, black and soft pink.
Professional Drone
Have you ever seen a drone so cheap? This 4K wide lens design offers professional quality footage but at an affordable price.
Mini Projector
Turn a spare room, or even your garden, into your very own cinema for a cosy movie night. You can even transport this miniature and portable device with you on camping trips to watch your favourite film under the stars.
Easy-Glide Wrapping Paper Cutter
Sick of getting paper cuts when cutting wrapping paper, or the scissors tear the sheet? Then this is the gadget you never knew you needed, but will never live without.
LIGE 2025 Smart Watch
We told you the AliExpress sale was good, this smart watch has been reduced by £117.11! We can’t believe it either.
Follow Metro across our social channels, on Facebook, Twitter and Instagram
Share your views in the comments below
There are times you just want to head to the self service check-outs to avoid looking anyone in the eye; buying certain products and medications can be embarrassing or make you feel vulnerable.
Scammers know this, and they’re cashing in on our desire to discreetly get pills for sensitive conditions by creating a vast number of unscrupulous, fake websites, where you’re at risk of losing your cash – or worse.
An investigation by cybersecurity software Avast found a vast network of over 5,000 fraudulent online pharmacies, claiming to sell legitimate medications without the need for prescriptions or an in person consultation.
You might receive something in the post after paying, but it probably won’t be what you thought you were buying. It could even be toxic, with mislabelled substances like pesticides or animal tranquillizers potentially arriving instead.
Think twice before buying these medicines online
There are certain medications more likely to be used as bait by scammers, which tend to be things people are embarrassed to buy, are expensive, hard to find or access, or that they want to get hold of quickly.
Avast said that customers looking for these types of drugs are particularly vulnerable to fraud:
- Erectile dysfunction treatments such as Viagra
- Hormone therapy
- Sexual health treatments
- Essential antibiotics such as Amoxicillin
- ‘Trendy and costly’ drugs people want for weight loss, including Rybelsus and Ozempic
- Fertility drugs including Clomid
- Antivirals falsely marketed during flu seasons and global health crises
In a threat report, Avast warned that meds bought at fake pharmacies ‘bypass every safeguard’ built into legitimate businesses.
The medicines sold on these platforms might contain no active ingredientsat all, or may have dangerously high amounts.
They could be real medicines, but out of date stock which has been repackaged.
In the worst cases, they have even killed: in 2024, at least nine people died in the US after taking fentanyl-laced painkillers bought online.
A ‘shadowy empire’
A single, highly organised cybercriminal group was found to be running thousands of online pharmacies which appeared to be independent.
Avast, which is part of the wider Gen company, revealed their findings in their latest Threat Report, saying this could be ‘one of the largest online drug scams ever uncovered’.
They said they had already thwarted more than a million attacks from these sites targeting its customers globally.
In the UK alone, Avast has blocked tens of thousands of attacks related to these scam sites so far this year.
The sites make their money by selling substandard product, as well as by collecting the data of customers, exposing them to identity theft as well as further financial fraud.
Warning signs a pharmacy website is a scam
Online shoppers are advised to watch out for these red flags when buying medication online:
- Demands for crypto or bank transfers
- No prescription required
- ‘Too good to be true’ prices
- No contact details or physical address
- Unclickable trust logos or fake reviews
- Pressure tactics: ‘Limited time offer!’
The scammers mimic real businesses, so the websites may appear convincing. They use tactics such as:
- Hijacking legitimate health websites
- Manipulating search engines to push their sites to the top
- Using AI to generate ‘health blogs’, fake 5-star reviews and customer support
- Creating polished, professional-looking websites, complete with customer chat and glossy product pages
Ultimately, you’re better off going to your doctor and getting a prescription to be sure – even if it’s embarrassing.
Laura Wilson, Director at the Royal Pharmaceutical Society, warned: ‘Websites that offer prescription only medicines without a prescription are acting illegally.
‘Only use online pharmacies that are registered with the pharmacy regulator, The General Pharmaceutical Council.
‘Always check an online pharmacy has a verified UK address, contact number and the official registered pharmacy logo which links to the regulator’s website.’
Siggi Stefnisson, Cyber Safety CTO at Gen, said: ‘PharmaFraud is a perfect example of how cybercriminals think – they want to prey on people who are vulnerable or feeling desperate, and people looking for medications online are exactly that.
‘From AI-powered ransomware to fake online pharmacies, the risks are real and harder to spot. That’s why awareness and vigilance are critical.’
Get in touch with our news team by emailing us at webnews@metro.co.uk.
For more stories like this, check our news page.
Topshop holds a place in many people’s hearts, us included, and its official return with its own website is something we have desperately missed. We hate to say it, but shopping Topshop items on ASOS just never felt the same (sorry, not sorry).
Topshop is an iconic retailer – almost like Biba is to the kids of the 60s and 70s. We used to race to our local Topshop store, or venture to the giant Oxford Circus branch with its three floors, to pick up a new outfit for our night out that evening, and often for under £30 – and that was without our student discount code.
We lived in Joni jeans throughout the 2010s, the bodycon mini skirts were all the craze teamed with sky high Jeffrey Campbell heels, a sweeping side fringe with polka straight hair, and MAC’s Honey Love lipstick.
It got even better when Kate Moss and Cara Delevingne collaborated with the label, which made us feel like we were shopping a premium label rather than high street. Oh what a time to be alive!
Safe to say when Topshop’s runway show took place on Saturday 16 it left us with a hefty dose of nostalgia, and we longed for the days playing dress up with our friends in the Topshop changing rooms.
The new drop does not disappoint, though it never has. From Cara’s edit to Autumn favourites, premium suede fabrics, and more, we have whittled down the pieces that get our seal of approval from Topshop.
Shop Our Top Picks At Topshop
Sheer Maxi With Lace Inserts
Sheer maxi skirts are all the craze, and they’re not going away any time soon. So we’re shopping this design in both colours. This skirt is a hybrid of sheer and lace fabric, which is a chic and flattering combination. The maxi length is long enough that tall girlies won’t be caught short (quite literally).
Faux Leather Drop Shoulder Cropped Zip Thru Jacket
We plan on wearing this jacket every day until the end of time.The cropped jacket falls to the hips, and features an elasticated hem, so when you zip it up it offers a louche bomber-style finish.
Faux Fur Super Long Coat
No winter wardrobe is complete without a faux fur coat, and this longline design is an essential. Team with jeans and knitwear for the daytime, or a satin slip dress for a night out for an ultra glam look.
Shacket With Patch Pocket
This new-in shacket is reminiscent of a khaki jacket we previously owned from Topshop with leather accents. So we’re glad it’s making a comeback.We love the longer length of this design to provide extra coverage around the hips and bottom. It can be worn as a jacket in the transitional seasons, or a key layering piece in colder months.
Heavy Twill Contrast Stitch Short Sleeve Mini Dress
This mini dress is more versatile than you think, and a worthy investment piece you can wear in the summer, the transitional seasons, as well as Autumn/Winter. Pair with ballet pumps for those warmer days, opt for Western boots and a suede fringe jacket in autumn, and slip into tights, chunky boots and a knitted jumper for winter.
Halter Neck Maxi Dress
The halterneck, maxi length and bias cut, combined with the open back is an ultra flattering silhouette for all body shapes. We particularly love the multi-coloured version for any summer wedding guest outfits, or holiday fits. Go bold with accessories by opting for bright orange or cobalt blue heels and a matching bag.
Seam Detail Blazer Top In Buttermilk
Structured blazers and buttermilk yellow are two major fashion trends, and this Seam Detail Blazer Top combines both in one. Pair with white tailored shorts, trousers, or barrel leg jeans. No matter how you style it, we predict it will fly off the shelves.
Borg Aviator Oversized Jacket
Topshop is known for its signature Aviator jackets, or rather it’s the retailer we first purchased our Aviator jacket that saw us through numerous winters. So of course we’re shopping this version for the colder months.
Knitted Stripe Cardigan And Scarf
Neckerchiefs are all the craze, but we’ve yet to see the accessory combined with a cardigan. This 2-in-1 creation is chic and a simple way to elevate the humble cardi.
One Shoulder Chuck On Liquid Satin Dress
We love a one-and-done dress, and this design is exactly that. The one shoulder strap, asymmetric neckline, floaty satin fabric and pleated detail makes this a fuss-free dress that is instantly chic.
Flood Length Maxi Bias Skirt In Red And White Stripe
Another iconic Topshop piece is the satin bias slip skirt, but it’s been giving an update with the maxi length and stripe detail, which is super flattering.
Follow Metro across our social channels, on Facebook, Twitter and Instagram
Share your views in the comments below
18 Aug, 2025 | Admin | No Comments
A customer revolt in Asda could be coming for Aldi, Tesco and M&S
As Debi Evans stood in the checkout queue at Asda, she captured a silent protest.
Despite the self-service and Scan&Go checkouts being completely empty, every single customer waited to be served at one of the two tills manned by staff.
The queues were so long, in fact, they disappeared back into their aisles – it was a revolt against technology.
‘Well done to everyone who decided to wait patiently and queue like I did,’ Debi, an NHS retiree from Truro, said on X.
‘And, as a bonus, I had some lovely conversations with others whilst I waited. Win win.’
She added the hashtag #TakeBackControl and branded supermarket tech a ‘digital prison’ in a defiant move against self-checkouts, which have been implemented by major supermarkets.
But it’s not that she hates this technology or struggles to use it, she simply wants balance.
‘Many people prefer to use manned checkouts, I don’t have anything against self-checkouts because I understand some people are on a time crunch, all I’m asking for is a balance of as many self-service tills as there are self-service,’ Debi tells Metro.
To view this video please enable JavaScript, and consider upgrading to a web
browser that
supports HTML5
video
‘Every time I’ve used self service I’ve had to call someone to help or something hasn’t scanned – there’s always a problem with it, so I prefer to queue.’
Her post on X hit more than 3.6 million views, and many agreed with 67-year-old Debi.
‘If a shop I go into only has self serve and refuses to put on a checkout, I leave my groceries behind and walk out,’ wrote one.
‘Supermarkets forgot old people still shop there they have no desire in using self checkouts,’ added another.
One even called for a boycott of self-service tills while others also encouraged Debi to pay in cash, in response to a lot of self-serve tills being card only.
(Picture: @DebiEvansMatron)
But some slammed Debi for being old and not moving with the times. ‘I was completely shocked,’ she says. ‘People just want to see a cashier at the end of a checkout.’
‘I respect the youngsters for wanting to get in and out quickly and use their tech,’ Debi adds. ‘But what I’m saying is just have the choice, and please consider other people.’
She feels that self-service tills are ‘wiping out’ a sense of community and human contact, something which some people depend on if they’re lonely.
Other supermarkets are under pressure
But the Cornwall local isn’t the only one doing something about tech in supermarkets. In February this year the Bridgewater Senior Citizens Forum claimed self-service tills were ‘alienating’ shoppers in the Somerset town.
The group formed a leaflet campaign targeting the supermarkets in town –Sainsbury’s, Asda, Morrisons, M&S, Food Warehouse, Aldi and Lidl – to highlight the ‘disadvantages of using self-checkouts’ to shoppers upon entering the store.
‘We want shopping to be a social experience,’ Glen Burrows, co-chair of the forum, told The Grocer. ‘There’s an assumption that because you’re an elderly person you are somehow incapable of using self-checkouts.’
She explained it wasn’t about being ‘anti-tech’ but rather more choice should be offered in supermarkets for human interaction.
In 2022, a petition to ban self-service checkouts completely in an effort to save jobs was rejected by the government because ‘decisions about using self-service check-out machines are operational decisions for individual businesses’.
Self-service tills with conveyor belts were met with distaste from M&S customers, when a wider roll out was announced in 2024.
In a post on X, David Oliver wrote that he was disappointed by the changes at the M&S branch he regularly buys his lunch from, adding that he usually chats to the ‘long-serving’ staff on his daily visits.
‘Went today and they have automated all the checkouts,’ he wrote. ‘Staff now only there to supervise self-checkout users. Sad to see.’
Anne Bradley added: ‘Never use them in supermarkets, would rather queue for half an hour.’ And Craig Skayman agreed, writing: ‘I refuse to use self service checkouts until I have to.’
Booths are leading the charge
While our major supermarket chains have embraced the Big-Brother style surveillance at sometimes temperamental self-checkouts, there’s one grocer bucking the trend.
In November 2023, Booths embarked on a mission to remove self-checkout tills from the majority of its 26 stores.
According to its director, this move has led to a rise in customer satisfaction, a reduction in theft, less shrinkage, and other benefits.
Murray was also ‘absolutely convinced’ that Booths had seen an uptick in custom due to the coverage surrounding the move.
‘At the time, it was very much that our customers were telling us they didn’t really like them’, Murray said. While the move was predominantly made with customer experience in mind, a reduction in theft was also described as a ‘happy consequence’, as so-called ‘middle-class’ shoplifters incorrectly scanning, weighing, or simply avoiding paying for goods had been a rising problem.
Morrisons confessed it had gone ‘too far’ with self-checkouts in 2024 and has since been reducing its self-service lanes. In mid-2024, Asda also promised more manned tills.
Debi, hopes her viral X post will help create some real change, replicating her local Aldi which has no self-serve checkouts at all (and no queues).
‘Just listen to the customers,’ Debi implores supermarkets. ‘Read the room and bring back human contact.’
Do you have a story to share?
Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
Lyme disease, a bacterial infection which is spread to humans through bites from infected ticks, is ‘increasing rapidly’, with the number of people who’ve been diagnosed with the disease, including several celebrities, rising.
Signs and symptoms of Lyme disease include a circular red rash, flu-like symptoms and – if the infection is not treated swiftly with antibiotics – it can cause nerve and heart problems, pain and swelling in the joints, and trouble concentrating for years.
Therefore it’s important for people to be able to recognise what tick bites look like, and the tell-tale red rash that can be the first sign that a person has Lyme disease.
What does a tick bite look like?
A tick bite usually results in a small red bump – similar to the bump you get when a mosquito bites you – and it will likely go away after a few days.
The bites aren’t always painful, so it’s important to check your skin for ticks and bites after you’ve been outdoors.
The distinctive red rash associated with Lyme disease is circular and forms a pattern not unlike a bullseye – but it’s important to note that not everyone who gets Lyme disease will get a rash.
These rashes can develop up to three months after a person has been bitten, but most of the time they will be noticeable within the first month after the bite.
The NHS points out that the majority of tick bites are harmless, and that only a small amount of ticks carry the bacteria that can cause Lyme disease in humans.
If you spot a tick on your body, don’t panic – you can use fine-tipped tweezers to remove it.
Then simply disinfect the bite.
The NHS also stipulates that you should see a GP if you’ve been bitten by a tick or been in an area in the last month where infected ticks have been found and you have flu-like symptoms (headaches, aching muscles, nausea) or a circular bullseye rash.
How to remove a tick bite
According to the NHS, to remove a tick safely:
- Use fine-tipped tweezers or a tick-removal tool – you can buy these from some pharmacies, vets and pet shops.
- Grasp the tick as close to the skin as possible.
- Slowly pull upwards, taking care not to squeeze or crush the tick. Dispose of it when you’ve removed it.
- Clean the bite with antiseptic or soap and water.
This article was fist published on August 1, 2019.
17 Aug, 2025 | Admin | No Comments
The 52p herb that can protect you from cancer and lower your blood pressure
Whether you throw it on your pizza, add it to your pasta sauce, or heck, even make it into ice cream, basil is the herb that keeps on giving.
While we may associate it with Italy, the herb is believed to have been discovered in India and southeast Asia more than 5,000 years ago.
And it doesn’t just taste good – it can help you live longer, too.
‘Basil contains nutrients and compounds that can help stave off chronic diseases, including cancer, diabetes, heart disease and arthritis,’ says registered dietitian Gillian Culbertson, for the Cleveland Clinic.
‘On top of that, basil has antibacterial and anti-inflammatory benefits. And it may even boost your mental health, depending on the variety and form that you use.’
But why is it such a wonder food?
Basil helps manage blood pressure
Cardiovascular disease has been treated with basil in traditional Chinese medicine for hundreds of years, since studies on animals have shown it can reduce high blood pressure.
‘Plus, holy basil contains eugenol, an oil that may help lower blood pressure by relaxing your blood vessels,’ adds Gillian.
This goes for basil in all forms, including extracts, leaves and powders.
That being said, you should still consult your doctor if you struggle with your blood pressure levels.
Basil helps prevents cancer
The herb doesn’t just taste great on pizza, it can also help prevent some types of cancer.
A study in the Journal of Molecules in 2016, found sweet basil essential oil prevented human colon cancer cells from growing.
In fact, five different types of basil have been found to have anti-cancer properties, getting in the way of the cancer cells being able to grow and divide, ultimately destroying them.
This included genovese basil, purple ruffle basil, dark opale basil, anise basil and bush green basil, according to a Natural Product Research study.
‘There is a growing body of evidence that basil could be a powerful cancer prevention tool,’ says Gillian. ‘But researchers need to do more human studies to confirm these promising results and understand how much basil people should consume.’
Types of basil
The scientific name for basil is Ocimum basilicum, but it comes in many different varieties than the one were used to seeing in the supermarket.
- Sweet basil – this is the popular supermarket basil with the grass-green leaves, typically used in pesto
- Genovese basil – this has larger and darker leaves with a stronger flavour
- Thai sweet basil – this has flatter pointier leaves that have a black liquorice flavour. It holds up well in high cooking temperatures unlike other basil
- Purple basil – this variety has reddish-purple leaves
- Holy basil – this is used for worship in Hinduism and it’s also considered to be an important medicinal herbs. It’s more bitter than other varieties when eaten raw
Basil improves blood sugar levels
‘Human studies are in the early stages but have shown some exciting potential benefits for blood sugar management and Type 2 diabetes,’ Gillian explains.
This comes from studies where scientists found basil extract contributed to reductions in blood sugar levels for diabetes models, this same effect was found in animals when holy basil extract was used.
However, Gillian says more needs to be done to understand the long term impact of the herb on your blood sugar health.
Basil protects against cell damage
This tasty herb is chock full of antioxidants – substances which prevent or slow cell damage by neutralising molecules that can harm cells.
These bad molecules are known as ‘free radicals’.
‘Your body makes free radicals in response to stress and inflammation. Free radicals also come from environmental exposures, like cigarette smoke and ultraviolent (UV) radiation,’ Gillian says.
‘But antioxidants act as a shield against free radicals — and the health problems they cause.’
If you don’t protect yourself from these harmful molecules you could develop cataracts, arthritis, cardiovascular disease, and even cancer.
How to incorporate basil into your diet
Gillian advises that you speak to your doctor before you incorporate basil into your diet, in case it interferes with any medications you’re taking.
‘Basil along with blood-thinning medications could thin your blood too much,’ she says. ‘There’s also a risk that your blood sugar or blood pressure could get too low when ingesting both basil and medication for these issues.’
You can eat it fresh or dry, although dried basil tends to taste stronger. What’s better, is it’s only 52p from Aldi.
‘If you only have dried basil on hand, use one-half to one-third the amount of fresh basil you need,’ recommends Gillian. ‘Stick with the leaves, and pay close attention to the kind you have.
‘Some types of basil, like sweet basil and Italian, are best used fresh as a garnish. But other types, like Thai basil, can handle heat and be cooked.’
Do you have a story to share?
Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
As soon as I wake up at 7am, I start mentally listing what I’m grateful for and setting my intentions for the day.
As soon as I wake up at 7am, I mentally run through three things I’m grateful for. This is often something small and immediate, like the fact the kids have slept in past 6am, a cuddle with my cat, or a project I’m excited about.
Then, I set my intentions for the day. This might be a one word anchor, a single word that captures how I want to ‘be’ today, a reminder to approach a challenge with curiosity rather than stress, or a clear top priority I want to move forward.
After that, I do some stretches before jumping in the shower.
I don’t allow myself to scroll my phone until at least half an hour after I’ve got up.
I do this routine every single day. It’s sustainable, flexible, takes minutes, and leaves me feeling calm and prepared for the day ahead. Or at least until the chaos of the school run starts!
However, a quick scroll on social media will tell you that my routine is far from the norm. In fact, some of what I see feels quite extreme.
Take US influencer Ashton Hall for example. He went viral in April for his five-hour long morning routine.
His day, as shown, begins at 3:50am. He removes his mouth tape, does press-ups, journals, dunks his face in ice water (with lemon), has a steam, exercises, uses a banana skin for a some kind of facial and all before starting work at 9.30am.
While a large number of reactions from his followers seemed pretty positive, with comments like ‘obsessed’ and ‘loving this routine’, I was exhausted just watching. It instantly set off alarm bells about the pressure this puts on people to match a completely unrealistic standard.
Occasionally I saw comments along the lines of ‘how do you have time for this’ but negative comments like this were often shot down by other followers, indicating a pressure to conform and a creeping culture of toxic productivity.
Ashton’s routine is just a drop in the ocean.
On Instagram, the hashtag #selfcare has 96.3million posts alone and #selfimprovement has 11million.
That’s hardly surprising when my whole feed seems endlessly exposed to a multitude of perfectly-lit videos extolling the virtues of (to name a few) light therapy, cold water exposure, meditation, journalling, oil pulling, tongue scraping, yoga and matcha lattes.
But, let’s be clear, self-improvement schedules that take three hours or more are not self-care – they’re more like performances than genuine wellbeing. And the ferocity with which this industry is growing has left me with a gnawing concern.
If we’re not careful, we risk fostering a sense of inadequacy. A belief that, because our approach to taking care of ourselves is not as ‘perfectly’ curated as others, we are simply not good enough.
This is the darker side to self-improvement culture, and it’s one we must stamp out.
While the concept of self-care isn’t new, the way we talk about it today has changed dramatically. What began as a deeply human response has since become a $6.3trillion (approximately £4.5trillion) industry, as of the end of 2023 – with social media playing a central role.
Wellness influencers portray curated, aesthetic routines as essential for happiness, creating a warped version of what ‘good self-care’ looks like.
Who can forget the self-improvement trend that seemingly had a chokehold on everyone during the pandemic? How many were posting, and continue to post, about learning new languages, starting businesses, getting fit, and documenting their ‘glow-ups’ online? And how many people were made to feel bad because of their lack of self-improvement?
As a psychologist, I’m no stranger to the value of personal development, it’s a large part of my work and I help clients with everything from leadership mindset to what I call foundational self-care, including sleep habits.
But when self-care becomes another item on the to-do list, another performance to perfect, or another standard to measure yourself against, it can spiral into toxic productivity. And what should be about mental health maintenance becomes another form of achievement culture.
It’s also important to remember that, while we may be constantly bombarded with images of other people’s seemingly perfect lives – immaculate meal prep, serene meditation and gratitude journals – what we don’t see are the outtakes, or the financial and time costs of maintaining these elaborate lifestyles.
The reality is, real self-care is often boring, unglamorous, and completely unworthy of documentation.
Warning Signs You’re Taking On Too Much
- You feel guilty when resting or not ‘doing something productive’
- You judge yourself harshly if you’re not improving quickly or consistently
- You’re overwhelmed by your own expectations, not inspired by them
- You view self-improvement as an obligation, not a choice
- Your self-talk is more inner critic than an inner coach
- You can’t remember the last time you just enjoyed being yourself, without needing to change
In fact, the most effective self-care practices are usually the simplest ones: regular sleep, gentle movement, connecting with others, and nourishing our bodies.
After years of insomnia, I now have an evening routine that works: low lighting to help wind down, no screens for at least half an hour before sleep, a few minutes journaling, gentle breathwork, and the same bedtime each night (where possible).
And of course I have my morning practice that sets me up for the day. But I’m definitely not in the 5am club – and there’s nothing wrong with that.
If you feel anxious when you can’t complete your routine, spend more time planning and tracking your improvement than actually experiencing benefits from it, or find that your self-care practices are creating more stress than they relieve, it’s a key warning sign that something has gone wrong.
True self-improvement isn’t about becoming a different person, it’s about becoming more yourself, without the pressure to document every step of the journey or purchase your way to wellness.
I think we all just need to remember that we’re all a work in progress and we can, and will, continue to grow and develop throughout our lives.
You don’t need to get up at 5am to be productive, but if it works for you then great. You don’t need to keep up with every trend or challenge that appears on social media, in order to look after yourself. You just need to pay attention to your own individual needs and your foundational self-care: sleep, nutrition, movement and connection.
I’m not saying we need to abandon self-improvement entirely, but we do need to return it to its original purpose. And perhaps the most radical act of self-care we can all do is simply believing we are enough, exactly as we are, right now.
Do you have a story you’d like to share? Get in touch by emailing jess.austin@metro.co.uk.
Share your views in the comments below.
15 Aug, 2025 | Admin | No Comments
Men are risking their health to use the latest underground gym pills – I’m one of them
I first heard about MK-677 in the backroom of a gym that smelled like old chalk, sweat, and secrets. It wasn’t on the supplement shelf or being hyped on a billboard. It was whispered about. ‘Ibutamoren’, someone said quietly, like it was too potent to say out loud.
A guy in his late 40s, built like a boulder, leaned in while we were cooling off after a late lift. “You want to recover like you’re 20 again?” he asked me, handing a bottle with no label—just a barcode and a warning look. That was my introduction to the growth hormone stimulant MK-677.
Originally developed to treat muscle wasting and growth hormone deficiencies, it’s gained traction in fitness circles for its supposed ability to help build muscle, reduce fat, improve sleep, and speed up recovery.
Unlike injecting human growth hormones, MK-677 comes in pill form, making it more appealing—and more dangerously accessible. Like most things in the fitness underground, it wasn’t about what it promised. It was about what might be possible.
Sign up for all of the latest stories
Start your day informed with Metro’s News Updates newsletter or get Breaking News alerts the moment it happens.
Just a few days after my first introduction to MK-677, a friend texted to tell me he knew a way I could gain 5kg-7kg in two months and that it would be mainly muscle. I replied that it simply wasn’t possible.
From the age of 25, I had spent seven years turning my body into what many would describe as a machine — dense, sculpted, powerful, but not bulky in the traditional sense.
I wasn’t a bodybuilder, exactly, but I was training with precision and an obsession with muscle growth. While some people spend years trying to lose weight to look a certain way, I spent years gaining it.
I’d push myself hard, working out five times a week, a little cardio here and there, but mainly lifting—heavy compound movements like squats, deadlifts, bench press. My diet was decent, not perfect. Chicken, rice, eggs, protein shakes, the usual “clean eating” formula. I even tried intermittent fasting because someone on YouTube said it would “reveal the abs hidden underneath.” It didn’t.
I’d managed to nearly get to my goal weight, but was 5kg off – and no matter what I tried over the years, the scales barely budged.
Then my friend sent me the link to something he had used “first hand” so he could vouch for its authenticity – again the words MK-677 flashed up. His “quick fix”, coupled with the fact that someone had literally handed me a bottle felt like my sign, at the age of 40, to try it.
To be fair, Ibutamoren is everywhere, if you know where to look. From weekend warriors and aging lifters to influencers documenting their “body recomposition” journeys on YouTube, and TikTok, Ibutamorenis riding a biohacking wave.
But the science is murky, the regulation basically nonexistent, and the long-term effects still mostly unknown.
‘People are talking about Ibutamoren like a shortcut for muscle growth or fat loss, especially among newer lifters who want quick progress,’ explains personal trainer and health coach Kevin Rail. ‘The problem is that it is not a supplement you pick up with your protein powder. It is not approved for any use, and a lot of what is sold online comes from places where you cannot be sure what is inside. When you do not know the dose or the purity, the risk goes up fast because your body is the test site.’
Yet, as someone who is a bit of a risk taker, I decided to take the plunge – and I must admit the first few weeks were incredible.
My sleep was deep, like my body was finally getting the rest it always needed, while my appetite went through the roof. With it came fast gains in size and within two weeks I had shot up 2kg. In turn, the amount I was able to lift went up and recovery was faster. I looked pumped.
But then came the water retention. Within days I had a puffy face, swollen ankles. When I looked in the mirror I chose to ignore the visible side effects, as it felt like a mild price to pay.
However, my blood sugar crept up and my hunger got out of control. Eating ‘clean’ became a battle. I didn’t feel unhealthy, but I didn’t feel quite right either.
After eight weeks, I stopped. Immediately my drop in weight was noticeable. I went down 2kg, then 4kg. My sleep issues returned and my joints ached. Even worse, my body softened.
Kevin explains that as MK-677 raises growth hormones and IGF-1, which can add weight and fullness, it ‘pulls on the entire hormone system’.
‘That is why people report big jumps in water retention, sore joints, and appetite swings that make eating feel hard to control. Some describe numbness, tingling, or swelling in hands and feet, and they only connect it later.
‘Concerns about heart health are the most serious because strain on the cardiovascular system is not something you want to trade for a slightly bigger pump,’ he warns. ‘It has been studied in medical trials for specific problems, but it is not approved for regular use outside these settings.’
Dr David McLaughlan is a consultant psychiatrist at the Priory and says they’ve seen ‘a noticeable rise’ in body image concerns among young men.
‘The growing promotion of ibutamoren as a muscle-building or ‘anti-aging’ substance is deeply worrying. It has been banned by the World Anti-Doping Agency, and is not approved for human use,’ he explains.
As co-founder of addictive behaviour change app Curb Health, Dr McLaughlan adds ‘the US Food and Drug Administration (FDA) raised safety concerns, highlighting one clinical trial which was stopped early due to signs of congestive heart failure in patients taking the drug.’
The difference between steroids and MK-677
‘Steroids are versions of testosterone that attach to androgen receptors in muscle and other tissues, which pushes protein synthesis and strength,’ ,’ explains PT Kevin Rail.
‘The results tend to be faster and more obvious, but the trade offs are heavier too: your own testosterone can shut down, cholesterol and blood pressure can worsen, mood can swing, acne can flare, hair loss can speed up if you are prone, and some oral drugs strain the liver.
‘MK-677 creates a signal that tells your brain to release more growth hormone (not testosterone), which then raises IGF-1. People notice bigger appetite and more water weight, sometimes tingling or swelling, because it leans on the growth hormone system and fluid balance. It is not approved for bodybuilding use and it is banned in tested sport.’
Mark* first started taking MK-677 in May 2025 and within three weeks, he noticed a significant uptick in appetite—describing it as ‘eating everything in the fridge.’
‘The hunger came on quickly and intensely, especially within a few hours of taking the pill,’ he tells Metro.
This dramatic increase in food intake coincided with a noticeable weight gain, also of around 2kg. Rather than up his dose in a bid to speed things up even more, as I had, Mark remained steady and over two months continued to see weight gain and a fuller appearance in his muscles.
The hunger stayed strong throughout, which made it easy for the 46-year-old to stay in a caloric surplus.
While Mark has yet to reach his goal weight, he insists the initial results have been promising.
‘I’m definitely committed to staying steady with this for now. The progress might be slow, but it’s consistent, and that’s what matters to me,’ he says.
However, Mark also worries he doesn’t know if he can stop. ‘Honestly, it feels like I’m hooked,’ he admits. ‘I don’t know if I can just stop and still keep these results—it’s become part of my routine.’
Dr McLaughlan adds: ‘Any substance that alters growth hormone levels can affect brain chemistry in unpredictable ways. Without medical supervision, people could be putting themselves at risk of serious and potentially irreversible harm.
‘We urge anyone experiencing issues relating to body image or addiction to speak to a qualified medical professional.’
After taking a two-month break I tried MK-677 again, this time being more careful about how much and coming off it if I didn’t feel so great.
At the moment, the gains are very quick and my body looks full and muscly – but there have been days where I have had pounding headaches, or really powerful stomach cramps.
I also live with the knowledge that MK-677 is not FDA-approved and may carry side effects I’ve yet to encounter, which could be even more dangerous.
So why do I take it? I feel that you only live life once and I want to test my body. At least I can say I did everything I could to obtain the best physique possible.
And there’s no getting away from the fact that people like me are willingly hacking their biology without necessarily waiting for long-term safety data or regulatory approval.
You only have to look at someone like Bryan Johnson, who regularly has stem cell therapy and used immunosuppressants usually given to for organ transplant patients in a bid to live longer, to see how far some people will go.
It feels like a new era where pharmacological self-optimisation is becoming mainstream and the line between medicine and lifestyle enhancement is blurring.
However, MK-677 shows how quickly new science can leap from the lab bench to TikTok-fueled trends, where people happily experiment on themselves.
The question is, are users really prepared for what comes next?
*Name has been changed
PT Kevin Rail is a contributor at Premium Saunas, a company that promotes a lifestyle centered around wellness and relaxation.