50 Budget-Friendly Date Night Ideas For New Beau to Long Term Lover
Spoiler alert: love need not be expensive! Some of the most touching, meaningful and romantic gestures come free of cost, because really all that matters on February 14th.
The month of lurve is nearly upon us, and getting your perfect date secured and in the diary with your new beau or long term lover is of top priority as we finally shake the January blues. And spoiler alert: love need not be expensive! Some of the most touching, meaningful and romantic gestures come free of cost, because really all that matters on February 14th and beyond is spending time with the person who makes you feel most ‘you’. Turn the heat up with a sensual life drawing class guaranteed to add some spice to your weekend, or keep things PG and wholesome with a first date to the art exhibition you’ve been wanting to see for ages. Whichever direction you choose, breaking the bank is not on the agenda here!
And if you’re entering the new month single, there’s no need to aggressively exit this tab at the first mention of romance. February can also be the time to celebrate yourself and the things that you love about you most, as well as spending time with the platonic pals who make your heart sing- your ride or die besties who have your back through it all. In the words of Hugh Grant, “If you look for it, I’ve got a sneaky feeling you’ll find that love actually is all around.”
Keep reading for 50 of the best budget-friendly date ideas perfect to spark romance or guarantee an excellent time with your Galentine of choice. You’re welcome!
Take a bottle of bubbly to the beach or park, pop it against a dreamy sunset backdrop and feel like a Pinterest cliche.
Write a heartfelt love letter together by candlelight.
Make pancakes for Sunday brunch complete with kitsch tablecloth, all the toppings and a deliriously happy weekend playlist.
Build a blanket fort, featuring fresh bedding, cushion, fairy lights and the comfort film of your relationship.
Order from a new takeaway restaurant and pick out dishes for each other.
Head to a museum, enjoy a new exhibition and buy each other a present from the gift shop.
Head to a puppy or cat cafe together and feel your heart explode from the cuteness in every direction. New phone screensaver, secured.
Pick up some canvases, paints and brushes and organise an evening of living room art therapy, a la Bob Ross.
Get your walking boots on and complete a local hike, ending with a well deserved pub lunch. Bonus points if you don’t argue whilst someone reads the map wrong.
Organise a wine and cheese night and imagine you’re holidaying in the South of France- we can dream, eh?
Head to a nearby drive-in cinema and smooch over some popcorn and pick n mix.
Drive out of town and stargaze under a blanket with no light pollution in sight.
Find an affordable Airbnb within an hour from home, skip the stress of a long journey and enjoy the charms of your local area.
Take a dance class and feel the heat as you tango and give Rose and Giovanni a run for their money.
Go wine tasting or for a brewery tour and feel giddy and loved up as soon as the tipsy feeling hits.
Find a local comedy show or improv night and laugh until your cheeks hurt.
Head to a nearby food market and grab a freshly cooked lunch from local sellers.
Make homemade face masks, pick up some massage oils and whack on some zen rain sounds and boom, at-home spa, completed it.
Organise a day out together and leave your phones at home, or switched off in your bag. Head for lunch, a walk and drinks and truly enjoy each other’s company sans distractions.
Hire city bikes, pick a destination and finish your journey with a celebratory sweet treat!
Head to a second hand book store and pick out a new read for each other.
Recreate your favourite restaurant meal at home! Save on your bill and splurge on a delicious wine or M&S dessert.
While away an afternoon in a board game cafe.
Do some life drawing except you’re each other’s models. Oi oi *Adele voice*
Take on a pub quiz and combine your knowledge to thrash the competition…
… Or turn on each other and play a very competitive game of mini golf in which the winner gets to pick the plans for the rest of the day.
Grab some last minute theatre tickets and enjoy the magic of the stage, no matter how bad the seats are.
Attend a gig of an artist neither of you have heard of and dance the night away regardless.
It may be February but it’s never too early for an ice cream date. A 99 on the beach or a knickerbocker glory at a nearby diner is wholesome date goals.
Watch Normal People and get approximately 30 minutes in before retreating to the bedroom…
Find an underground or secret bar and try a cocktail you’ve never had before.
Get a tarot reading and try not to freak out if it suggests a big life change is coming your way…
Head to your local roller skating arena or ice rink and spend the whole time holding each other up because it’s harder than it looks!
If you’re feeling brave, get matching tiny tattoos with your long term lover and bask in the joy of a partner willing to commit.
Binge watch Modern Love and feel all the gratitude for how lovely it is to be loved.
Eat breakfast in bed together and live out the ultimate wholesome couple goals.
Visit a planetarium and channel a love story as vibrant as Mia and Seb from La La Land.
Listen to both your favourite albums from start to finish and watch as the other person comes alive.
Eat *the* meatballs at IKEA and pretend you live in your favourite faux homes together.
Head to a ball pit bar and laugh until your stomach hurts.
Go to paint your own pottery and create a lasting memory (and ceramic item!) to keep forever.
Book a yoga class together and relax to the max.
Create a couples bucket list and vision board to manifest a dream 2022 together.
Bake something delicious and make use of the excess icing, if you know what we mean …
Kiss in the kitchen like it’s a dancefloor a la Harry Styles.
Head to a local football match and reignite the Euros 2021 flame because life has been downhill ever since.
Make pasta from scratch and cheers to your accomplishment over a bottle of Italian wine.
Wakey wakey, is there anything more romantic than a dramatic sunrise and a thermos flask of hot chocolate? Grab your layers and start your day off feeling all the gratitude.
Active couple? Go for a run and rack up those endorphins babyyy.
Go for afternoon tea and live the Bridgerton dream. Reach for a spoon to take things up a notch.
The Sound of Pleasure – The Best Audio Porn to Listen to When You’re Horny as Hell
From apps to podcasts and guided masturbation sessions, here’s a sensual selection of the best audio porn to listen to when you’re feeling horny as hell.
In a world where you can have ethical porn and erotic audio, why would you ever need to associate with conventional porn ever again?
If visual porn’s just not your thing or you’re looking for ways to spice up your sex life and connect with your pleasure in newfangled ways, erotic audio offers a plethora of safe, convenient and consensual smut. In a space defined by and for the male gaze, this fresh breed of horny fables is music (and breathy sweet nothings) to our ears.
90% of women use their imaginations or ‘mental framing’ to get aroused
According to research by sex education platform OMGYes and the Kinsey Institute, 90% of women use their imaginations – or ‘mental framing’ – to get aroused, running through narrative fantasies in their heads to get in the zone. Which explains the underrated allure of audio porn and makes a convincing case for using our ears rather than our eyes to get us off. Unlike feeling like a third wheel, audio porn feels like one step closer to the real deal, positioning the listener as a voyeur or participant and leaving more room for fantasy.
From apps to podcasts and guided masturbation sessions, here’s a sensual selection of the best audio porn to listen to when you’re feeling horny as hell.
Dipsea
If palpable sexual tension and character-driven stories are your porn genre (pornre) of choice, Dipsea’s ever-growing library of sexy inclusive audio will certainly pique your interest.
Designed to turn you on and tuck you in, it’s been dubbed the Headspace of erotica, blending sexual wellness with intimate storytelling in a calm, safe and consensual manner. You can access hundreds of carefully curated, sex-positive stories, cozy Sleep Scenes and wellness sessions, all of which will fire up your imagination and invite you to embrace your sexual fantasies without shame.
Although Dipsea was designed with women in mind, the app is a safe space for all genders, with HER+HER, HER+HIM, and a growing selection of HIM+HIM and non-binary content.
From flirtatious and romantic short-form stories to hookups, threesomes and BDSM, all the stories are clearly tagged so you won’t tune into something potentially triggering. Dipsea actively includes trans characters in its works and over 50% of their characters are voiced by people of colour. And ain’t that the way all good stories should be?
Co-Founders Gina Gutierrez and Faye Keegan recognised a gap in the market for real-life erotica, “We wanted to hear stories that felt like they were made for us, for our friends, and for all those women who felt like erotica didn’t really connect with their lives and experiences. So we made it our mission to build a narrative universe that cares about your needs, wants and fantasies – down to the smallest, most intimate details.
“Our stories are simply a door to your inner world, a way of illuminating the parts of yourself you’ve either lost touch with or have yet to discover.”
Seeking something short and sweet? Something you can strategically sandwich between Zooms and lunch breaks? Smile Makers Clitastic Chronicles could be just the format you’re after.
This erotica series focuses on real fantasies they’ve received, written by female authors. Featuring meet-cutes, late nights at the office, an encounter on the train and a tennis lesson that covers a little more than the basic strokes, this is a solid and wonderfully vanilla introduction into the world of audio erotica, making it ideal for newbies or anyone who’s short on time. At ten minutes and under, these kinky soundbites waste no time getting down to business. Because busy girls deserve their orgasms, too.
Founded by Caroline Spiegal, sister of Snapchat CEO Evan Spiegal, Quinn is an ethical space for both audio porn creators and listeners, designed for women to get their ‘O’s without the graphic burn-your-retina visuals mainstream porn depends on. Think less raunchy, more sensuous – no bells and whistles, just moans and accented voices. With categories from voyeurism, butt-stuff and non-binary voice, the Quinn library caters to all kinds of kinks, so you’re bound to discover something to get you going. We have it on good authority that “Harry Eats You Out” will make you see god.
With 500+ wellbeing sessions to boost your body confidence, mindfulness journeys and sexy stories produced by the sexperts themselves, Emjoy offers a range of no-frills audio to fit any desire. More an audio wellbeing app geared towards female pleasure, Emjoy offers curious-minded cisgender women a fun and entertaining way to practise self love and expand their sexual wellbeing.
Whether you want to increase libido, climax consistently, stay present during intimacy, or feel body positive, Emjoy’s audio collections invite you to embrace self-discovery and achieve sexual fulfilment by incorporating new habits into your self-care routine.
Each story is narrated from the perspective of both people involved, so you’re privy to all the sensations of both giving and receiving pleasure. Let your imagination run wild and safely explore your fantasies without reservation, from domination to romance, cunnilingus and beyond. Sack off the bedroom slow jams and hit play on this library of libido boosting tracks instead. You won’t regret it.
Say hello to the audio guide to mindful sex you didn’t know you needed. Ferly is on a mission to empower women and folx with vulvas to have healthy, confident and pleasurable sex. As survivors of sexual assault and violence themselves, Founders Billie Quinlan and Anna Hushlak understand that enjoying sex is so much more than the physical. Through the app, you’ll explore what pleasure means to you using touch-based practices, build your sexual self-confidence with cognitive behaviour therapy practices and be present in your own body using guided mindfulness techniques.
If you want to let go of sexual shame, identify your sexual needs, connect with your body or heal from sexual trauma, Ferly’s the app for you! Alongside hands-on audio sessions, personalised programmes created by sexual wellness experts, body mapping and journaling, you’ll find 10-12 minute narrations of sensual stories to get you out of your head and into your body.
A blog dedicated to sexual liberation and challenging sex stigma – Here. For. It. From real life sex stories to fascinating fetishes, Girl on The Net has been flying the NSFW flag since 2011. Now one of the biggest sex blogs in the UK, you’ll find a wealth of wank material on here kindly converted from written erotica to audio porn for your listening pleasure. Consider this your one stop shop for every kind of explicit erotica out there and the fastest way to improve the dreaded commute.
Told by real women in their own words, &Jane provides a multi-faceted collection of real and compelling confessional stories to be enjoyed by all. Ear candy indeed.
Listeners can follow individual storytellers and find their new content every week or upload their own content to the platform while remaining anonymous. With every subscription, a contribution will be donated to the Woodhull Freedom Foundation, the only national human rights organization that works full-time to affirm and protect sexual freedom as a fundamental human right.
Audio Desires is an erotic audio platform created for women and couples looking for a more enjoyable alternative to visual mainstream porn. Relatable, guilt-free erotic audio stories with immersive ASMR sound effects – need we say more?
Thanks to their ‘spiciness’ rating system, you can easily identify what you’re in the mood for from flirtatious and sweet (), passionate and exciting () and hot and kinky ().
With new episodes out every Friday, this lot will ease you into the weekend mood nicely. TGIF!
For those looking for unpolished user-submitted strangers with a mic clip, Tumblr is home to an exquisite feast of sexual sounds and blogs, though navigating the site takes significantly more effort and heed than sliding into an app or a podcast.
Whether you’re into dirty talk, guided masturbation or straight to the point get those panties down steam, it’s all there for the taking on Tumblr. If an Irish accent (read: Connell) is up there at the top of your sexual fantasies, then we do advise that you complete the module named: AttractiveGeek.
Best known for its written stories, Literotica also has a solid collection of audio sex stories for you to explore, ranging from Uber shags to sexy co-worker hookups and narrative-driven storytelling. Conventional porn not quite main character enough for you? These tracks put you right slap bang in the middle of all the hottest action.
Listen, sometimes you don’t necessarily want straight up filth. Sometimes longing stares, character development and beautifully narrated audiobooks are better than porn and for that, there’s Audible. Case in point: Beth O’Leary’s Road Trip. Dylan and Addie’s villa sex? Top tier Provence porn right there.
New year, new beauty routine, right? 2022 might have got off to a slow and somewhat overcast start, but one thing that hasn’t been dampened by a certain global panna cotta is the new beauty and skincare launches dropping like they’re hot and spicing up the Boots aisle to no end. Whether you’re partial to a bargain or feel in the mood for a splurge (who doesn’t, eh?), everyone from drugstore faves Maybelline to bad and boujie Tata Harper have got something new and shiny to offer in the year of the Tiger and we’re ready to hand over our January paychecks on the spot. Adds money management to our 2023 resolutions.
Get your notes app at the ready people, there’s some real beauties to behold below!
CeraVe Micellar Cleansing Water with Niacinamide & Ceramides for All Skin Types, £10
CeraVe are the GOAT when it comes to gentle skincare, and their new Micellar Cleansing Water for all skin types is no different. Say goodbye to impurities, dirt, makeup and pollution with this effective cleansing water gentle enough to be used daily. At only £10 too it ticks all the boxes for new skincare essentials that won’t break the bank- we love!
100% vegan, cruelty free and delightfully affordable, the new Boots Banana Peel and Polish Mask helps exfoliate the skin without drying it out, thanks to banana extract and lactic acid that leave it soft to the touch. Simply apply to a dry face, leave for ten minutes, rinse and voila, your 2022 skincare routine just levelled up already.
Spenny Chanel is here with brand new releases to start the year and my oh my are they worth the £££! Utilising the powers of the red camellia, a flower with revitalising anti ageing benefits, the serum works to diminish wrinkles, refine pores and restore skin’s elasticity, making your skin feel all the more comfortable. Alexa, play Forever Young by Alphaville.
Anyone else dreaming of summer already? Dolce and Gabbanna have us covered. Their new Sheerlips lipsticks glide on thanks to their balm like texture, providing a hydrating wash of colour and leaving lips looking and feeling as soft as a petal! Their floral-inspired shade range contains delicate pigments that recreate the transparency and sheer hue of a flower, and we can’t get enough.
Charlotte Tilbury Airbrush Flawless Finish Powder Lunar New Year Edition
Charlotte Tilbury has done it again, creating a base product so flawless your complexion will look like it had a serious upgrade in 2022, with packaging complete with red tiger print to celebrate the new year. We love you Ms Tilbury! Blur the appearance of fine lines and imperfections with this micro-fine finishing powder and watch as skin appears airbrushed, flawless and Insta ready at any moment! *Chefs kiss*
Hyaluronic queens make yourself known, this one’s for you! Gentle enough for both morning and night, this lightly foaming cleanser banishes makeup, SPF and daily grime from the skin and leaves it instantly hydrated and balanced. The combination of 1% inulin compound and 1% hyaluronic acid complex restores the skin’s natural barrier and drenches it in moisture for up to 48 hours- the dream!
Consider your date night fluttery lashes secured with the new Maybelline Colossal Curl Bounce Mascara, helping you woo your way to a free margarita in a flash. The intensely black formula and Memory-Curl technology works to provide up to 24-hour wear that resists clumping, smudging or flaking- what’s not to love?!
Benefit Porefessional Lite Ultra Lightweight Pore Minimising Face Primer Exclusive, £29.50
Their lightest formula yet, this undetectable, weightless primer has all the power of the original POREfessional but with a 73% water-based formula for gentle, cloudlike lightness. Non-comedogenic, gentle and fragrance-free, it’s everything your primer dreams are made of.
Charlotte Tilbury Charlotte’s Beautiful Skin Foundation, £34
Another from the wonderful world of Charlotte Tilbury, their brand new buildable medium coverage foundation has Spring skin written all over it, helping you create a healthy looking glow ready for brunch in the sunshine or a Parisian city break (a girl can dream). Brightening rose complex and hydrating hyaluronic acid work together to refine the look of skin with each wear, with coconut extract improving the skin’s ability to hold water too- hello plumper and more youthful looking skin!
Doll Beauty She Fine Liner – Thank you, Next, £8.50
With shade names ‘boy bye’ and ‘thank you, next’ in the new She Fine Lip Liner collection from Doll Beauty, it’s safe to say we’re sold on adding all of the above to basket immediately. Ultra creamy, blendable, and with a full-coverage finish that leaves lips hydrated too, consider your Valentine’s Day makeup sorted!
We’re familiar with probiotics from browsing the aisles of H&B, but ever heard of a prebiotic? Turns out they help promote the growth of good bacteria and properties that already exist in the body, and this sleep cream is packed with ‘em! Light enough for daily use yet decadent enough to feel like a treat, this bedtime essential improves overall skin tone and means you can roll out of bed safe in the knowledge your skin will be looking radiant AF, guaranteed.
Add some superfoods to your beauty routine as well as your morning smoothie with Aveda’s new hair mask, suitable for all hair types and promising 4x the hydration in comparison with untreated hair- big claims! Hair is promised to appear healthy-looking, soft and smooth to the touch- we’ll have the biggest tub you’ve got please!
Tata Harper + Net Sustain Restorative Eye Crème, £113
When the only fine line you want in your life is Harry Styles’ best album (facts only), banish under eye lines, shadows and puffiness with luxe brand Tata Harper’s restorative eye cream. If the price tag is slightly off putting, know that this magic-in-a-pot is produced every two weeks on demand, to guarantee the freshness, potency and efficacy of the bio-active formula- kinda cool, huh?
Keys Soulcare, Melting Body Balm With Macadamia Nut Oil, £30
New release from mega babe Alicia Keys’ skincare line Keys Soulcare (which aims to care for the mind, body and spirit, FYI) their new Melting Body Balm transforms from balm to oil on contact with skin to soften, soothe, and hydrate in an instant.The scent of “sage and oat milk brings comfort, clarity, and balance”, and honestly we’re sold already.
Sol de Janeiro Rio Deo Aluminum-Free Deodorant, £14
Using the same scent as their iconic Brazilian Bum Bum Cream, this aluminium-free deodorant eliminates odour, soothes skin, and fights ingrown hairs (thanks to papaya enzyme) in one easy swipe. Its 98% naturally derived formula works with your body’s natural rhythms, lowering the skin’s pH and naturally preventing the bacteria that causes odour to be able to form. Your weekly Body Combat class is no match for this bad boy!
Gentle enough to use daily, this lightweight liquid peel helps brighten, tighten and reduce the appearance of discolouration and dark spots over time, whilst Vitamin C Ester helps give the appearance of collagen-rich skin. Unlike traditional vitamin C, Vitamin C Ester is fat-soluble and easily absorbable for maximum antioxidant benefits. Sounds technical, results = worth the skincare lingo!
Bondi Wash Body Wash Tasmanian Pepper & Lavender, £25
If we can’t transport ourselves to Bondi Beach for a slice of sunshine, then this body wash might just be the next best thing. Breathe in the scents of Australian botanicals for a beautifully fragrant shower or bath experience, plus with 99%+ plant-derived ingredients it’s perfect for those with sensitive skin too!
Never heard of Curél? Say hello to Japan’s No.1 skincare brand for sensitive skin. Their new moisturising spray leaves skin feeling instantly revived, and can even be used on top of makeup for a dose of hydration whenever your skin is in need of a glowing pick-me-up. pH balanced, fragrance free, colourant free, alcohol free, sensitive skin gals rejoice!
Let you skincare do the work whilst you catch some Zzz with the new Fresh Recovery Mask. Working whilst you sleep, the mask is powered by floral extracts – passionflower, cornflower, cherry blossom, and peony – to calm and reduce the look of redness on sensitive skin. For immediate relief you can also apply during the day and leave on for 5-10 minutes. Gently massage in excess and watch as your skin transforms.
CBD Explained: From Skincare to Cocktails, Here’s Why Everyone Loves This Feel-Good Jack of All Trades
With claims such as helping manage menstrual pains, fighting skin ailments such as acne and psoriasis, alleviating insomnia and even aiding in chronic pain, it’s no surprise people are going wild for this seemingly heal-all ingredient.
If you’ve been anywhere near a Holland and Barrett store in the past few years, Googled ‘ways to ease anxiety’, or even explored the ‘new-in’ section of your favourite skincare brand, chances are you may have come across the somewhat mystifying world of CBD. The industry is predicted to be worth an estimated $20 billion by 2024, and with claims such as helping manage menstrual pains, fighting skin ailments such as acne and psoriasis, alleviating insomnia and even aiding in chronic pain, it’s no surprise people are going wild for this seemingly heal-all ingredient.
Let’s break it down. What actually is CBD?
We spoke to Tom Bourlet, writer of the CBD Sloth, an award-winning blog providing impartial information and resources relating to CBD (with Tom himself having tested out somewhere North of 300 different CBD products, including oils, topical treatments, skincare products and gummies) to learn more.
“CBD is a cannabinoid found in cannabis. Both hemp and marijuana are forms of cannabis, the difference between the two is the quantity of THC, which is the cannabinoid that ‘gets you high’. If the plant contains below 0.3% THC then it is considered hemp. Brands, therefore, extract CBD from hemp to make CBD oil, which is low in THC, meaning it can’t get you high.
The most common reasons people take CBD oil is for stress and anxiety or to help deal with pain. CBD doesn’t work like a normal sleep medication, in that it doesn’t make you drowsy, however, CBD can help to ease anxiety which can make it easier to drift off.
Tom Bourlet
Brands cannot legally mention potential health benefits or make medicinal claims when selling CBD, as it is sold as a novel food supplement, meaning any claim they make could put them in hot water from a legal perspective. This is why CBD ads don’t directly talk about the benefits and focus on the price or the design.” says Tom
So whilst brands themselves can’t claim to be aiding in improved mental health or pain symptoms when selling their products, it’s clear so many swear by the benefits of this naturally occurring remedy. One area in which CBD has shown a lot of promise, is in reducing inflammation in the body, particularly within the nervous system and brain which can be of great benefit to individuals who experience chronic pain and have trouble sleeping. It’s often discussed that our mental and physical health are intrinsically linked, meaning those who struggle with long term conditions or chronic pain are more likely to experience low mood, anxiety, depression, insomnia and irritability. Although frustratingly CBD is never going to be a cure-all for pain of every variety, it can aid in improving the symptoms associated with pain, and help to create an environment in which healing is more possible and pain is reduced following a restful night’s sleep for example.
Because CBD doesn’t contain THC (the component of Cannabis that causes the ‘high’ and euphoric feeling), it is completely legal to be sold and bought within the UK, be it in the form of oils, gummies or skincare. One of the biggest barriers in CBD becoming mainstream has been fighting the negative connotations around cannabis, as the knowledge the general public often have of CBD is largely intertwined with THC. But with endless developments and new learnings about cannabinoids appearing all the time, the positives to be found for so many are slowly breaking through the noise.
So what’s the best way to consume CBD and feel its benefits?
“There seem to be new ways to consume CBD on a daily basis, but I would strongly recommend sticking with CBD oil,” says Tom. “For CBD to be absorbed sufficiently, you should take it sublingually, meaning keeping the drops under your tongue and holding them there for a couple of minutes before swallowing the rest. This will help to increase the bioavailability, as much of it is wasted when swallowed. Despite this, you can also buy CBD in tea, coffee, fizzy drinks, gummies, chocolates, honey, peanut butter, tablets, capsules, mints, chewing gum, not to mention topical treatments.”
Where to start when buying CBD Oil:
“The first thing I would do is check to see that the brand has a lab report. You just want to double-check the product you’re getting contains the stated amount of CBD it says on the packaging. The lab report will show whether it does have the stated CBD, while it will also show that the CBD oil doesn’t contain any pesticides, heavy metals or residual solvents.
Focus on the price per mg of CBD. Many people opt for the cheaper option, getting a weak CBD oil, however this might not yield the results they’re afterTom Bourlet
If you can’t find the lab report on the brand’s website, send them an email and they should be more than happy to send it to you. If they refuse, do not go near this brand! “Another factor is not to look simply at the price, but instead to focus on the price per mg of CBD. Many people opt for the cheaper option, getting a weak CBD oil, however this might not yield the results they’re after and if they want 20mg per day, they will undoubtedly save money by focusing on the cost per MG and looking at the higher-priced options. There are also a number of trust signals that they can look out for.
I review a large number of CBD products on my website, but what people don’t see is the amount of brands and products I reject as I see them as inferior or they don’t meet the appropriate quality standards. So they can look through a website such as CBD Sloth. They could also look to see if they’ve won any awards at the World CBD Awards or TheCBDShow, who have a team of expert judges who will heavily test out the product and run their own lab tests to ensure quality.”
It seems the positives of CBD are overwhelming, but as with anything, it’s important to assess the other side of the coin too. “With anything you take, I would always recommend conducting your own research, especially around which brand you purchase something from. Hemp is highly porous, meaning it must be grown organically, as any pesticides or insecticides used on the hemp plant would pass through to the CBD oil in the extraction process. Fortunately, hemp often doesn’t require pesticides or insecticides like other plants do, but you want to be careful where it is grown. The EU is a good spot, as there are strict rules on growing hemp, whereas if the product came from China then there are much lower quality standards in place. The FSA also recommends not consuming over 70mg of CBD per day. This is a low limit, as when they conducted studies they found that a toxic dosage would be around 20,000mg of CBD in a day, so 70 won’t get you near, while people taking it for epilepsy are often taking around 1,000mg per day.”
Whether you’re battling migraines, back pain, or want to minimise the monthly fear that comes when the spots break out, everything is annoying you and it’s clear *the time* has come, there’s a CBD product that can likely help As a bleeder, it’s expected that you’ll go through over 540 menstrual cycles in your lifetime, and if there’s even a small way in which to minimise the anxiety and uncomfortable symptoms that come hand in hand with menstruating, we’re keen to give it a try! FEWE, a female-founded and inclusive menstrual cycle care brand was established only recently (September 2021 to be exact), but has already created a range of skincare, vulva health and cramp relief products designed to help during every part of one’s cycle.
“We launched FEWE in September after formulating the brand and products the year before. We sat in a meeting and I was talking about my sleep issues, having long suffered from insomnia,” says Fran Perace, Brand Director at FEWE.
“I mentioned that it only happened once a month for around 5 days, but that the break in my sleep cycle then meant I struggled to get it back on track and would often spend 3 weeks of every month with disturbed sleep. Someone asked me if I had ever considered whether it was hormone-related, which I hadn’t, so we all started tracking our cycle and realised how much our daily wellness was impacted by what was happening by our hormone fluctuations. We created FEWE to provide solutions for each of the 4 phases of the menstrual cycle and help impact health and wellbeing all month long, not just focus on when people are actually on their period.”
We provide product solutions for all 4 phases, focusing on 5 key areas of wellbeing that are affected by our cycle- Skincare, vulvacare, mood, comfort and sleep.Fran Perace
The market for period pain relief infused with CBD is booming, with brands now offering everything from CBD infused tampons, oils, pads, bath bombs and balms to soothe the mind and body. So what makes FEWE different? “Our main difference is that we provide product solutions for all 4 phases, focusing on 5 key areas of wellbeing that are affected by our cycle- Skincare, vulvacare, mood, comfort and sleep.” says Fran. “We have created a selection of holistic products that include CBD, adaptogens and wider active ingredients that can be used together or in isolation across your month to help you get in front of your cycle. We are huge fans of the incredible period brands both in the UK and the US using CBD to support easing symptoms of the period. We want to help create a world where the whole cycle is cared for.”
CBD and Skincare:
“CBD is an incredibly versatile plant-based ingredient which we use across our 4 phase skincare range, designed to help your skin throughout the changes it experiences during menstruation. One, it makes for an incredible hydrating moisturiser, which makes it perfect for our Hyaluronic ‘Thirst Trap’ Serum for use in week one of your cycle when your skin is at its driest as estrogen and progesterone levels are at their lowest. CBD also contains anti-inflammatory properties which means it can help to soothe and lubricate your vulva which can get dry, itchy and painful the week before your period, which can also make sex uncomfortable. The rapid dip in estrogen just before the period causes this dryness but hasn’t (until now) been a focus in supporting period care. We use CBD in our Calm Balm to help ease cramping and tension, by using it topically on the skin to soothe. Probably a super common and recognised symptom of the period is the associated pain of cramps and sensitivity to pain whilst on your period so this is another incredible way to use CBD.”
Sold yet? Us too. If you still have questions or fancy delving deeper into the world of cannabinoids, head to Tom’s site www.cbdsloth.com and explore his extensive impartial research and information, or head to the FEWE website to shop their skin and period care!
Kind to You, Kind to Your Monzo Pots – 12 Spa Breaks That Won’t Break the Bank
From the rolling hills of the beautiful British countryside to hidden hideaways in the city and Georgian manor houses, here’s Zoella’s pick of the most relaxing and reasonably priced spa spots up and down the country.
Due to circumstances beyond our control, it’s still January, but if there’s one failsafe way to make the hardest month of the year a little easier, it’s a soul-soothing spa break. And just like that, you were swaddled in a fluffy robe and wearing complimentary slippers made exclusively for size 10 feet. Flip floppin’ around in ridiculous footwear is all part of le experience.
After the last two years, the thought of escaping to a rooftop jacuzzi sounds even more appealing than usual. From the rolling hills of the beautiful British countryside to hidden hideaways in the city and Georgian manor houses, here’s Zoella’s pick of themost relaxing and reasonably priced spa spots up and down the country.
Plinky plonky playlists and cucumber-infused water at the ready, it’s time to hit the off button and familiarise yourself with a little concept the Italians like to call dolce far niente – the sweetness of doing nothing.
1. Ragdale Hall Spa, Leicester
*Martin Lewis voice* there are huge savings to be had when you book a midweek stay and when your annual leave looks this good, who cares if you’re dipping into your allowance in Jan? Take full advantage of the off-peak booking and hog the steam room for all its worth.
Set within 13 acres of rural Victorian country house estate and boasting 6 pools (they had us at candle pool) 12 heat and water experiences, relaxation rooms and a state of the art fitness suite with daily classes from Pilates H20 to Candlelight Stretch Yoga, a spa-cation at Ragdale Hall is guaranteed to get you feeling ‘22.
Check out their midweek 2-night taster break for the best value for money, or book in for a spa day/evening to enjoy all the pampering for a fraction of the price.
You know you’re onto a winner when you see Elemis on the menu. Set in the idyllic Cotswolds countryside amongst 220 acres of sprawling green meadowland, this is what every weekend should look like. Packed with character and traditional country house hotel charm, it’s the perfect spot to switch off and de-stress. ‘Me time’ never looked so good.
Enjoy a full spa experience day including use of the facilities, tea or coffee on arrival, a two-course lunch in the spa and 85-minutes of the following treatments: Body polish and Elemis Tailored For You Massage With Facial (£215). Run, don’t walk!
Originally built in the 1800s, the honey-hued Gainsborough Bath Spa occupies two Grade II listed buildings in the heart of the city, moments from the Roman Baths and the Royal Crescent.
It’s the only hotel in Bath with direct access to the naturally heated thermal water from Bath’s underground springs. In-house guests can enjoy complimentary access to Bath House to enjoy the self-guided bathing circuit. It’s well worth booking a room for that perk alone! What better way to reconnect with the ancient practice of social bathing than by taking to the waters at the Spa Village Bath, set within a glass atrium within the hotel? Bring on the healing dips and lazy lie-ins complete with 5* room service.
Dubbed Cheshire’s best kept secret, Rowton Hall is a historic Georgian manor house set amidst 8 acres of tranquil gardens. Pull up a lounger and enjoy some wholesome R&R or enjoy doing your lengths with a 10/10 view from the indoor pool. However you choose to unwind, the secluded surroundings of Rowton Hall are guaranteed to provide an especially peaceful home from home.
The winter spa package includes an overnight stay, 3 hours spa entry, 1 x 25 minute Elemis treatment per person and a full Cheshire breakfast. The perfect getaway for those looking for some much-needed downtime.
(Mon-Thurs from £159 per night, Friday & Sunday £169 per night, Saturday from £179 per night).
A wild heated swimming pond complete with reeds, hydrotherapy pool and an indoor infinity pool? We make that a triple threat. Plonk yourself in the scented sauna, clear your mind in the jasmine herbal steam room, reap the benefits of an ice-cold bucket shower, or smash a workout in the state-of-the-art gym before putting your feet up for the rest of the day.
Surrounded by breathtaking views of the Sussex Downs, this blissful haven in the hills should provide just the tonic to quell those pesky January blues.
Book in for an overnight stay to enjoy breakfast or brunch and full use of the spa facilities (from £415). If it’s just a spa day you’re interested in, keep your eyes peeled for their next available packages landing in April 2022.
Escape the hustle and bustle of the capital in one of the city’s most luxurious spa destinations. Why stick to shopping when you can slide into a massage-induced nap on a water bed?
Located at the iconic Sea Containers building smack bang in the middle of London, this super chic sanctuary is as convenient as an urban spa break gets. Use of the spa lounge is available for 2 hours for all day-guests booked in for treatments, so if you’re looking for a place to ignore your emails for a while, you can indulge in a bit of R&R for the price of a treatment, which starts at £55 for a manicure/pedicure.
Centred around sustainability, the house made Hedgerow products used in the treatments have been blended on site using techniques drawn from herbalism and aromatherapy. Let Comfrey, St John’s Wort, Peppermint, Rosemary and Marigold-infused oils work their magic on your Zoom-hunched shoulders. You deserve it.
Boasting a bespoke outdoor barrel sauna and hot tub, the award-winning Utopia spa at Alexander House is the perfect spot to let the stresses of the day melt away. Spend the whole day horizontal soaking up the tranquility of the Grecian-inspired spa with the ‘Inner Peace’ package, which includes £200 spa credit, two course lunch or afternoon tea and full use of the spa facilities for 6 hours (from £260). Short on time? Go for the Morning/Afternoon Spa package which includes a 40 minute treatment, 2 course lunch or afternoon tea and full use of the spa for 4 hours (from £140).
8. Bailiffscourt Spa at Bailiffscourt Hotel & Spa, West Sussex
A day at one of the most beautiful spas in the south of England is surely 10/10 writing material for the gratitude journal. Whether you’re after a spa day with an indulgent afternoon tea or a morning retreat followed by a delicious lunch, there’s a spa package with your name on. Enjoy a treatment of either a neck, back and shoulder massage or a facial, a glass of Sussex sparkling wine and a delicious spread (available Mon – Thurs, from £115).
Well, if it’s good enough for Prince Harry! Recharge your batteries at the stunning Coworth Park, amongst the sweeping ancient woodland of Berkshire. With 250 acres to explore, world class polo grounds, a heated indoor pool with underwater music, experience showers and aromatic steam room, horse riding, cycling and mountain biking, it’s the ultimate place to both re-energise and relax.
The ‘Afternoon Spa Retreat’ itinerary costs £195 (mon-thurs 2-7pm) and includes a 60 minute treatment, a seasonal afternoon tea served in The Spatisserie and use of the spa facilities.
Ok so technically speaking, it’s not a spa day per se but for anyone seeking that country house calm in bucolic surroundings without the faff of that post-swim hair wash (gladly @me), take your pick of any one of The Pig hotels and rest assured, you’ll return home full, well-rested and relaxed. Make a day of it with their 25-mile menu and treatments in the Potting Shed, followed by a soothing cuppa in the Drawing Room before you hit the road. Should you fancy the full Pig experience for a special occasion, you can stay in one of their cosy, beautifully designed bedrooms but bear in mind this will drive the price up considerably.
Like balm for the soul, Thyme is an award-winning country house hotel nestled in the heart of the Cotswolds. Tucked away behind the main country house is The Meadow Spa, an oasis of calm and heavenly treatments, providing an antidote for our fast-paced hectic lives.
Bertioli Beauty bathing and breathing products are used to deliver treatments harnessing the healing power of breath and scent to nourish both mind and body, for a truly restorative experience. Meadow Spa has also partnered with cult skincare brand Aurelia London to curate a menu of bespoke treatments, designed to nurture and restore both the mind and body.
Weather-permitting, you can take a dip in their spring water (chlorine- free) swimming pool for a pre-massage ritual and soak up the tranquility of the pastoral surroundings. Stay tuned for the Botanical Bothy – a new spa space dedicated to healing, breathing and reconnecting to nature. Coming soon!
(Rooms available from £320 per night, use of spa facilities included + cost of treatments, from £85. Treatments in the spa are also available for non-staying guests).
12. Lush Spa, London
If your idea of a spa day is more about the treatment itself than the fluffy bathrobes and hot tubs, then consider a Lush Spa massage on Oxford Street the official headquarters for otherworldly relaxation. On Oxford Street? Yep, you read that right. Nestled underneath the Lush store is a sanctuary of calm, complete with a treatment menu that really will quite literally knock your socks off. Praise be for the faceless Lush angels kneading your shoulders with their butter soft hands.
Psss! If you’re a fan of the Calm Sleep Stories, we highly recommend The Bath Tales, which combines enchanting folklore with a side-lying massage. You’ll be asleep in 3 seconds flat.
Meet Ferly: The Sexual Wellness App Making Healing Fun
The app was established back in July 2019 and is backed by experts in women's health to inject the most up to date research and techniques in sex education into its foundations.
Sex. That seemingly nonchalant three letter word is loaded (excuse the pun) with meaning, experience, emotion, and sometimes trauma. It should be fun, although sometimes complicated, and during the times we can’t get enough of it the joys of feeling sensual, empowered and desired can’t be beaten. But for so many, sex isn’t as simple as that. For the 51% of women that struggle with sex, be it painful intercourse, feeling shame or overthinking the experience as a whole, finding support and resources to help on the journey to becoming more sexually confident and liberated can be a struggle.
Its aim is to help users feel present and empowered to explore and lead a healthy and pleasurable sex life
Enter: Ferly. The sexual wellness app led by science and research-based therapy sessions, its aim is to help users feel present and empowered to explore and lead a healthy and pleasurable sex life, because who doesn’t want that? Based around three main programmes (Cultivating Desire, Sex After Trauma and Body Confidence), and with other resources such as body mapping sessions, journaling prompts, podcast episodes and interviews and sensual stories to help get you in the mood, Ferly is a one-stop-shop for taking back control and slowly but surely helping sex to feel good again.
The app was established back in July 2019 and is backed by experts in women’s health to inject the most up to date research and techniques in sex education into its foundations, helping incorproate mindfulness based cognitive therapy and form an accessible means of overcoming trauma, understanding pleasure and redefining sex ed. Ferly founders Billie Quinlan and Anna Hushlak are survivors of sexual assault and violence themselves, and have sought to create a safe space to help others in similar situations rebuild their confidence and reclaim their sex lives.
We caught up with Billie to chat all things sexual healing and education, and learn more about the app itself…
Hi guys! Having explored the app, its features, tools and sensual stories it’s safe to say we’re obsessed! What was the inspiration behind building the app and how did the Ferly journey begin?
Hi, I’m Billie. I’m one-half of Ferly’s founders and Dr Anna Hushlak is my amazing partner in crime. Our journey building Ferly started in 2019 but the seed started growing way before that. Unfortunately, Anna lost her virginity through rape when she was 15 and it took her 10 years to really make sense of the experience, move through her trauma and find pleasure again.
We wanted to build a sex positive platform that normalised investing in your sexual wellbeing. Billie
As for me, I was sexually assaulted by a senior colleague at work. For the first time this made me see the connection between health and pleasure, and between a healthy sexuality and our quality of life. When the two of us met, we immediately bonded over our shared experience, our desire to empower women and our passion for healthy living. We were so frustrated that there were all these beautiful, consumer friendly tools out there for our physical and mental health, but the only help available for our sexual health was expensive to access (therapy) or hard to digest (books, medical journals etc). We wanted to build a sex positive platform that normalised investing in your sexual wellbeing. A safe space that smashed sexual taboos and gave women permission to prioitise their pleasure, because when women do that, it transforms their quality of life!
How does Ferly differ from other similar apps in this space or would you consider it to be completely one of a kind?
When we launched in 2019, we were one of two companies operating in this space. The other company really focused on creating an alternative to porn and they built an entertainment platform that made listening to sexual stimuli a really pleasurable experience. We decided to focus more on the health angle. Roughly 51% of women struggle with a sexual difficulty which could be anything from low libido to trouble reaching orgasm or sexual anxiety to pain during sex (FYI around 25% of men struggle with sexual difficulties yet there’s a multi-billion dollar industry out there to help them and what do women have as a way of support…very little!)
Our mission is to help all women have great sex. To do that, we had to help those that weren’t always having the best time. Ferly is a digital therapeutic which means we’ve created an evidence-based program that helps women have better sex in just 12 weeks! The results are truly amazing. Women write in and tell us we’ve saved their marriages, that we’ve given them the confidence to date again, that they’ve had their first orgasm and never been happier. Hearing from our customers is really overwhelming and it drives us to work so hard every day.
Unfortunately so many womxn struggle with their sexual journey’s at some point in their lives. How does Ferly help with these struggles and what can people expect from using the app? Talk us through the journey of using Ferlyfrom download to working through these issues…
Our sexual pleasure is contingent on our bodies, minds and social world all working in harmony. The reality is, it’s hard for us to always align those things. So when they aren’t operating quite like they should, we step in to help. Ferly helps you understand which of the three (body, mind, world) are out of whack and then we give you an incredible framework to follow that will move them back into harmony. Within our framework you’ll learn about the science of sex, recieve the sex education you should have had, be walked through beautiful practices that encourage you to get out of your head and into your body and discover more about yourself and your pleasure than ever before.
After 12 weeks, 90% of our community say they’ve never felt so sexually confident. When you join Ferly you also get a personal coach and gain access to a group of other women going on the same journey so you never feel alone in this experience.
Who do you consider the target audience for Ferly? Is it primarily for those who have experienced trauma during sex or can anyone benefit from the tools available on the app?
We’re for any woman or vulva owner that wants to have better sex. Some women come to us because they’ve experienced trauma but that’s not the case for most of our community. The reality is, we all had shit sex education at school, so unless you grew up in a very sex-positive household you probably didn’t learn how to have great sex. And I’m not just talking about the physical act of sex. I’m also talking about how to communicate with your partner, form healthy relationships, develop sexual beliefs that make it possible for you to know your pleasure matters and that prioritising your needs is essential and not at all indulgent! Our sexuality is a living, breathing part of who we are. It’s how we express ourselves and form relationships, and Ferly gives you all the tools you need to live authentically you, basking in your sexual power.
How would you describe sexual wellness to someone who doesn’t know what this phase means?
Sexual wellness is leading a healthy, confident and pleasurable life where your relationship to sex positively contributes to your quality of life.
How does Ferly work with experts in the field and could you tell us a little more about the science behind the app?
Anna is a scientist by training so when we set out to build Ferly we had scientific rigour in our DNA. We wanted to build a wellness solution that was rooted in evidence from the world’s leading institutions and academics. From day one we partnered with the best experts in the U.K. and North America and as a result, we’ve created a solution that truly delivers on its promise. There is no woo woo science in Ferly.
Ferly has taken clinically proven interventions in women’s sexual pleasure and used technology to scale them so that we can reach millions of women around the world. We need to democratise this type of care so that every woman that wants better sex, can have it!
Billie
How important do you guys see masturbation to be in helping womxn reconnect with their bodies and enjoy feeling pleasure sexually?
We live in an increasingly busy world where we live mostly in our minds. Our attention is being hijacked by advertisers, social media or work and it’s becoming harder and harder to truly switch off and unwind. But so much living happens in our bodies. If we don’t carve out space to ground ourselves we lose touch of our senses and our intuition. Being too in our heads and not enough in our body is also a huge contributor to sex being a bit shit. Masturbation is a phenomenal practice to help you reconnect with yourself, to tune into your needs and to practice the art of mindfulness.
It also teaches you what you like, what feels good and equally what doesn’t. There is a huge pleasure gap in heterosexual relationships. Men have more pleasure than women. Masturbation helps women learn the art of their pleasure which in turn gives them the language to communicate to their partners. It’s one of the most powerful ways women can unlock more pleasure in their lives!
The pandemic has impacted our lives in every possible way during the past few years, be it with our mental and physical health and a complete upheaval of our previous lifestyles. Have you seen an uptake in people using Ferly during this time and seeking out support due to feeling isolated in their struggles?
Definitely, we saw a rise of over 600% during the first lockdown in 2020 and that trend has continued. It feels like there has been a huge shift in consumer awareness when it comes to the importance of sex to a happy and healthy life and on top of that, we are seeing a dialogue open up like never before. We always say that the sexual revolution of the 60s/70s was for men and the pandemic has brought about a sexual revolution for women. It’s such an exciting time for the sexual wellness industry because women’s sexual awakening is driving the growth!
What’s been the proudest/biggest ‘pinch me’ moment in the Ferly journey so far?
We’ve had a few but the fact that we’ve been used by almost 300,000 women in over 200 countries is pretty cool. Women around the world are prioritising their pleasure and it feels like one giant community of incredible women. On the product side, being featured by Apple as their App of the Day and now being added to their Apple Health app alongside industry giants like Clue and Flo is also amazing. This really highlights the change in consumer awareness and demand! Oh, and of course being interviewed by Zoella
What’s been the biggest challenge so far in building Ferly from concept to viable business?
Getting funded when the purse strings are held by middle-aged white men who don’t think women’s pleasure matters as much as men’s pleasure. The patriarchy is alive and kicking my friends!
Do you have a message of hope or healing you could share with anyone reading this who is currently struggling with their sex life, be it with painful intercourse or feeling disconnected from their body? It’s easy to feel really isolated when battling these issues.
The number one question we get asked at Ferly is ‘am I normal’ and whilst there is no normal, there are enough of us struggling with the same issues to say you absolutely are. It’s so unbelievably common to struggle with sexual issues but with the right information and support, you can and will overcome them. With Ferly, that help is really accessible and you can access it from the comfort of your home. So whatever you’re navigating, we’re here to help. Waiting for you on the other side is a life filled with beautiful experiences and pleasurable moments.
Where do you hope to take Ferly next and what are your hopes for the future?
Our goal is to be the number one destination for women’s mental and sexual wellbeing as it’s all so intrinsically linked. We believe women deserve a platform that is designed solely for their lived experiences and their needs. And designed in a way that makes investing in their health exciting, joyful and more than anything, easy. Ferly’s mission is to empower every woman to live a healthy, confident and pleasurable life. We won’t stop until we’ve created the right solutions for all their needs.
Time to Break Up With Diet Culture: The Dangers of Fad Money Making Diets
The year is 2022 and it appears the mainstream media and diet companies specifically are yet to cotton on to the fact that talking about weight loss in the period directly after Christmas (or the other 11 months of the year for that matter) can be really damaging to the mental health of so many.
If waking up in darkness wasn’t enough to prompt Airbnb hunting for destinations literally *anywhere* but here, it turns out we can’t even run to social media as a usual form of escapism in the New Year. Why, you may ask? Diets. Diets everywhere!
The year is 2022 and it appears the mainstream media and diet companies specifically are yet to cotton on to the fact that talking about weight loss in the period directly after Christmas (or the other 11 months of the year for that matter) can be really damaging to the mental health of so many.
Who knew this concept was so hard to fathom! It’s natural after a period of indulgence, aka Christmas, to intuitively feel like change is what your body may need, be it getting out of the house more and adding in some extra greens to your meals, but the pressure to ‘glow up’, transform your body and never touch a carb again simply ain’t it. Practising new habits intuitively is the aim, but sadly the diet companies of the world that profit from weight loss tend to have a different metric for success, and if you’ve been thinking about ending this toxic relationship, we’re here to encourage you to go through with the diet culture break up for good!
But what exactly is diet culture? The term has become part of our modern-day vernacular, increasingly sparking debate over the past few years, but what does this clickable phrase actually mean, and how does it impact our daily lives?
Isa Robinson, nutritionist and previous disordered eating sufferer, explains that “As a rule of thumb, diet culture is anything that equates health and beauty to slenderness and links food and eating to morality. It’s the system that tells you that you are what you eat, that you need to earn your food and that you “should” spend time, money and effort into making your body smaller or stronger or look a certain way, or that you are “good” when you eat certain types of foods, and “bad” when you eat others.”
If tomorrow, women woke up and decided they really liked their bodies, just think how many industries would go out of business
Dr Gail Dines
Diet culture and beauty standards, in general, are sneaky, they change along with trends (be it small boobs one decade and big the next, the BBL aesthetic vs Kate Moss in the 90s), meaning we’re constantly chasing an ideal that is impossible to reach. Once we finally get close to achieving what is considered ‘beautiful’, the goalposts are moved, and once more we turn to spending money on cosmetic procedures, putting effort into diets and workout routines to build a bigger bum or get rid of a thigh gap (remember this era of the internet?) until our whole world is focused upon meeting a criteria that will soon shift again.
Diet companies capitalise on this system of beliefs, with their messaging and intentions focused upon helping people lose weight in ways that aren’t sustainable, ensuring that their customers will likely be dieting for a long time, and become reliant on the groups and mechanisms they often promote as healthy ‘lifestyle changes’.
So, how can you spot diet culture in the wild?
Labelling foods as good or bad
The idea of ‘cheat days’
The concept of needing to burn off a big meal e.g. Christmas dinner
Complimenting weight loss
Eliminating food groups in the name of ‘health’
Detox/skinny teas and appetite suppressants pills being readily available in pharmacies/shops
Not so fun fact: did you know the diet industry is worth $60 billion, largely due to the 80% failure rate of these diets, and the fact the majority of dieters will regain the weight, plus more, within 12 months. This is because diet-induced weight loss is accompanied by several physiological changes, including alterations in energy expenditure, metabolism and hormone pathways involved in appetite regulation, meaning maintaining weight loss becomes difficult and mentally exhausting. It means dieters may have to continually lower their calorie intake, and can then lead to bingeing large volumes of food thanks to the shame > restrict > binge > shame > restrict > binge cycle that can be triggered when our bodies are in starvation mode.
One of our favourite anti-diet writers and activists Megan Jayne Crabbe (formerly Body Posi Panda) has endless resources on this very subject, and in her 2017 book Body Positive Power, she explains exactly why dieting based upon restriction is counterintuitive, ineffective in the long run, and the means by which companies can profit from its only short term benefits:
“We are biologically programmed not to stick to diets. Way back when we were hunter-gatherers, food could get scarce at times. The only way to survive famines was to have plenty of juicy fat stores that the body could use for energy when it got desperate. Thanks to natural selection we still have that same survival technique, meaning that when we experience starvation (and many diets prescribe exactly that), our bodies hold onto their fat stores extra tightly by slowing down our metabolism. If you do manage to lose body fat, you disturb the balance of hormones produced by adipose cells that regulate hunger and fullness signals in the brain. In other words, lose weight, and you start feeling even hungrier than usual, your metabolism is slow, and your body will start fighting back against the diet why? Because your body already knows the weight it wants to be.” Intuitive eating, meaning recognising your hunger and honouring it, is one of the best ways we can create a healthier relationship with ourselves and food, as we give our bodies what they need and eliminate restrictions that only serve to feel like punishment.
Roberta Pollack, social historian and author commented in her 1991 book Never Too Thin: “anorexia nervosa could be called the paradigm of our age, for our creed encourages us all to adopt the behaviour and attitude of the anorexic. The difference is one of degree, not of kind.” It seems that although 30 years may have passed since Roberta’s book was published, diet culture’s hold on us is still going strong.
If you’re sitting here thinking, “But I want to lose weight and think I would feel great if I did” then that’s cool too!
Let’s pause for a moment though. If you’re sitting here thinking, “But I want to lose weight and think I would feel great if I did” then that’s cool too! Losing weight by exercising to feel strong and empowered, and eating in a way that helps you feel like the best version of yourself is 100% okay, because after all, body autonomy exists and having agency to make decisions about your health and appearance is all on you. Losing weight in itself is not inherently bad, but diet culture so often overlaps with this choice, meaning the lines become increasingly blurred. It’s totally possible to be body positive and want to lose weight, but when the idea of thinness as the elite becomes intertwined with this, we know diet culture has had its wicked way.
Because diet culture has gained such a bad rep in the era of body positivity/neutrality and Instagram Explore pages showing the marginalised bodies once hidden from the media, many of the old school fad diets companies have changed their tactics. Companies such as Slimming World and WW brand their methods of weight loss as ‘lifestyle’ and ‘wellness changes’, disguising what is still a restrictive means of eating as something more palatable in today’s more progressive society.
But does a company advertising “No Blue Monday here! Get 50% off with £0 upfront. PLUS, use promo code 10EXTRA at checkout for an additional £10 off!” really have our best interests at heart? In implying that the January blues can be solved by losing weight, it only serves to reinforce the notion that life is better when you’re slimmer, that you’ll be happier when you can fit back into your pre lockdown jeans, and that you wouldn’t be feeling down in the dumps if only you were a dress size smaller. We call b*llshit.
But although it seems that all hope is lost, that it’s impossible to beat down this beast of an industry that has such a hold over our perceptions of ourselves, try to feel safe in the knowledge that things are changing, slowly but surely. If you search ‘body positivity’ on Google (as of January 2022) 1,270,000,000 results appear.
If you take to Spotify and search ‘body neutrality’, you’ll be met with hundreds of podcast episodes and suggested listening tools to support a journey in finding peace in your appearance. If you take to Instagram, TikTok, YouTube or even Facebook (amongst the posts from Auntie Karen and the girl from secondary school you barely remember) you’ll find post after post encouraging kinder attitudes towards ourselves and our bodies that deserve nothing but respect for how they carry us through life. In the second half of its financial year in 2019, Weight Watchers (now known as WW)dropped 600,000 subscribers, and what a joy it is to wake up to the idea that our bodies were never the problem in the first place.
If you’re ready to ditch diet culture for good and foster a healthier relationship with your self-image, then remember the conversations, media sources and images you surround yourself with on a daily basis all contribute to this. In many senses, you are what you read. Enter:A Spoonful of Alice.
Anti-diet activist, slimming world survivor and food freedom advocate, her Instagram page is a safe haven for anyone that has struggled with the restrictions of dieting or felt the pressure to be slimmer, and we couldn’t love her more! We spoke to Alice about the pressure the new year can bring when it comes to narratives around detoxing and ‘glowing up’, and there’s no better time than the present to reclaim your body as the perfect size just the way it is…
How do you think social media contributes to a feeling of needing to diet in the new year?
While I do think there’s been a slight shift away from the ‘new year, new me’ rhetoric of previous Januarys, social media makes it *very* difficult not to compare ourselves to our peers as we scroll through their highlight reel. Oh, and adverts! My feed is full to the brim of adverts promoting diet companies at the moment (I’m looking at you, Noom…)
What can people do if they feel pressured to restrict their eating in January and beyond? What are some easy self-care tips for being kind to our minds and bodies?
Instead of detoxing your body, detox your social feeds by unfollowing (or muting) anyone who makes you feel like you aren’t good enough. Then, follow people of all shapes and sizes – it’ll help you diversify your idea of beauty!
There’s nothing wrong with setting health-related goals, but choose things that have nothing to do with weight – and remember that mental health is health too.
Gaining weight is often made to feel like a personal failure in our society. What do you think the reason for this is and how can we challenge this belief system?
We’ve grown up in a society governed by diet culture, meaning that we’ve been taught to equate being thin with being beautiful, healthy and worthy of love. While none of these things are true, it’s no wonder that we place a LOT of importance on the size of our jeans. We’re also led to believe that we have far more control over our weight than we actually do – which is why it can feel like when we’ve gained weight, we’ve failed.
The best way to challenge this belief is to fight against weight stigma whenever we can. It’s a systemic issue, which means it runs VERY deep – but advocating for those in bigger bodies than you and challenging your own beliefs about weight are great places to start.
What long term issues can arise from taking part in fad diets/diet programmes in terms of someone’s relationship with food?
Despite many of them claiming not to, all fad diets and weight loss programmes involve restricting what you eat. Whether you’re counting calories or syns, restrictive behaviours can quickly develop into disordered eating habits that are VERY hard to shake – even turning into full-blown eating disorders in some cases.
Do you believe companies that profit from weight loss ever have the best interest of their customers at heart?
It’s difficult to believe that any for-profit company is concerned with anything over making money, and diet companies are no exception. They are businesses, at the end of the day!
If they really cared about what was best for their customers, they’d make it very clear that weight loss isn’t healthy for everyone – and that their plans involve food restriction which can lead to eating disorders, instead of hiding behind slogans like ‘it’s not a diet, it’s a lifestyle change!’
For those coming from diet groups who have never heard of intuitive eating, how would you best describe this practice and how to switch to this way of honouring your body and hunger?
Intuitive Eating is the exact opposite of a diet – it’s a framework designed to help you heal your relationship with food, and it has nothing to do with weight loss. It teaches us to eat when we’re hungry, stop when we’re full and choose food that makes us feel good – like we did as infants (before diet culture got involved!)
If you want to learn more, I’d recommend a book called ‘Just Eat It’ by Laura Thomas – she taught me everything I know.
What are some small and manageable steps someone could take to begin to reject diet culture?
Get rid of your scales, calorie counting apps and anything else you use to track your weight or eating habits.
Donate any clothes that no longer fit instead of saving them ‘to slim back into’.
Stop eating low fat, sugar-free or ‘diet-friendly’ foods unless you genuinely enjoy them.
The Fascinating World of ASMR and the ASMRtists Who Live in It
From hair brushing, mic scratching, applying skincare or even unwrapping a lint roller, gentle ASMR videos have cemented themselves as the ultimate easy-listening material with legions of fans and creators alike.
Remember in primary school when a friend would draw a letter on your back and you’d have to guess what it was, or was that a game we exclusively played in West Sussex? Well, let it be known that some of us (naming no names) purposely got the letter wrong so that we’d get another back tickle out of it. Fast forward 20 years and that unnamed sensation would be known as, klaxon: ASMR.
Autonomous Sensory Meridian Response was a term first coined in 2010 by Healthcare IT Consultant Jennifer Allen, although a lot of people would claim Bob Ross is the godfather of ASMR – but maybe that’s just a happy accident.
It’s characterised by the tingly sensations we get throughout the scalp, neck and spine when we hear, see and feel certain triggers (that explains the aforementioned tickle tactics). Since its 00s debut, we’ve become obsessed with this whisper-quiet community. It’s gone from a relatively untapped corner of the internet to a viral phenomenon as normal as mindfulness and meditation.
From hair brushing, mic scratching, applying skincare or even unwrapping a lint roller, gentle ASMR videos have cemented themselves as the ultimate easy-listening material with legions of fans and creators alike.
The content itself can vary from the mundane right through to the theatrical, incorporating elements of costume and role-play. Some content creators go all out, dressing up as characters, making entire sets and writing scripts – they don’t call them ASMRtists for nothing.
A particularly iconic video we stumbled across whilst researching for this article was an ‘Afternoon at the Herbologist’s Greenhouse’. We challenge you to watch Goodnight Moon tinkering around in her cabin in the forest tending to all her plants without slipping into a delightful disco nap.
In the world of ASMR content, anything goes – so long as it’s quiet and weirdly satisfying – so whether your audio aura is calming cosplay or slime ASMR, there’s a genre out there that will speak to your soul.
Despite its technical name (Allen wasn’t sold on Braingasm), the science-based research for ASMR is pretty limited. Experienced ASMRers can certainly vouch for the tingles and their mental health benefits but whilst the feelings may be real, no one knows exactly how it works and why, which only adds to the mystery and magic surrounding this new age spoken word phenomenon.
So, what’s it like to be a professional whisperer, or an ASMRtist, as they’re known in the community? We set about finding out about this intriguing career…
Whispering Willow
With 1.2M followers on TikTok and 207K subscribers on her YouTube channel, Whispering Willow (11/10 name) started her ASMR journey as a viewer but made the leap to ASMRtist in 2020. Now a full-time professional whisperer and content creator, she talks to us about breaking into the industry, the meditative benefits of ASMR, triggers, fetish mining, and the future of this weird and wonderful art form.
In your own *soothing* words, what does ASMR feel like for you and when did you first become aware of the concept? Were you an ASMR viewer before you were a creator?
Everybody experiences ASMR differently, but for me it puts my brain on co-pilot. I instantly become relaxed and just focus on the sounds and actions of the video. In many instances it is described as a “tingly” feeling in the neck and spine, which I occasionally experience, but usually my entire body just becomes relaxed. I find the personal attention videos like makeup roleplays, haircut roleplays, and other personal attention scenarios the most relaxing and satisfying.
I remember being 8 years old and experiencing the sensation when I was playing doctor with my friend and I was the patient.Whispering Willow
I have experienced the personal attention ASMR sensation for my entire life, but never had a word to describe it. I remember being 8 years old and experiencing the sensation when I was playing doctor with my friend and I was the patient. In 2015, an ASMR makeup roleplay kept popping up in my YouTube recommendations and eventually I caved in and watched it out of curiosity. I was confused at first, because it was a person through a screen pretending to put makeup on me, but I did find it very relaxing. From that point on I was an avid ASMR viewer and found more creators, videos, and triggers that I loved.
How long have you been making ASMR content and how did you start out?
With my five years of viewer experience I started making videos in October of 2020. Before I started my channel I would come up with ASMR video ideas that I would have liked my favorite creators to make, so I just decided to do them myself. I had always wanted to start a YouTube channel and ASMR seemed to be the right fit for me.
For those who are new to the world of ASMR, what does being an ASMRtist entail? Is it a lucrative career/ hobby?
Now that I am a full-time Youtuber/ASMRtist, my day is mostly focused on how to grow all of my social media accounts. A huge chunk of my time goes to video ideas, trend research, engaging with viewers, video prep, filming and editing. I try to make my background as relaxing as possible, and do research on what my audience would like to see.
ASMR can be lucrative if you do it right. Just like other types of social media content, it can be monetized and turned into a business. I am still not totally sure if I’m doing it right, but I am always learning from my mistakes and evolving. I originally started my channel as a hobby and creative outlet. When it became monetized at 1,000 subscribers I thought, “Oh cool! I have a little side hustle. This is great”. When I continued to grow, I decided that I wanted to put all my effort into my channel and turn a hobby into my job.
ASMR is a relatively new phenomenon, why do you think it’s blown up into this hugely popular content / entertainment / self-care form?
Now, this might not be true, but it is just my theory on the popularity of ASMR. I think ASMR originally blew up because, at first glance, it’s weird. If you don’t understand its purpose, ASMR can be confusing and bizarre. I remember YouTubers would react to it and it even received ridicule from Ellen Degeneres on the Ellen Show. More people began to be exposed to ASMR and its purpose, and it found its way into many people’s lives. It’s effective, useful, and attention-grabbing in its own relaxing way.
What are some of the most common ASMR requests you get?
On my channel I see a fair amount of requests for hair brushing, stress plucking and pulling, makeup roleplays, and medical roleplays.
How about strange / niche requests. Have you had many of those…
I don’t fulfil those requests because fetish mining is a huge issue right now in the ASMR community.Whispering Willow
I don’t see any strange requests on YouTube, but I do see them in my TikTok comments. For example, someone suggested I try out a trigger that involved plucking invisible bugs from the microphone. It wasn’t my cup of tea but still fun to try out. Obviously, I do ignore some requests like “kidnap ASMR” or “murder ASMR”. I have no idea why, but over the summer that was a common request in my TikTok comments and I had to ban the word. However, I love trying out new triggers and niche requests when they seem innocent enough. Also, I do occasionally get some strange and specific requests in my DMs. I don’t fulfil those requests because fetish mining is a huge issue right now in the ASMR community.
What are your favourite objects to work with, or triggers?
I go through phases but I love to work with water, glass, wood, and cork. Wood tapping sounds are divine and there are so many different ways to make relaxing sounds with them (tapping, scratching, brushing). I recently started incorporating wooden bowls into my videos and haven’t stopped!
Despite the lack of Science-based research around ASMR, what would you say are the holistic / mental health benefits of engaging with ASMR content?
To me, the main benefit of ASMR is to help people fall asleep and stay asleep. Most people use it before bed to help them relax, quiet the mind, and eventually, fall asleep. Also, from my viewers, I have learned that ASMR has helped their ADHD and ADD. Viewers have told me that listening to ASMR quiets their mind and helps them focus on the task at hand. I have not been diagnosed with ADHD or ADD, but I do have a hard time staying focused and I agree that putting on ASMR in the background of my day to day tasks has increased my focus and productivity. ASMR could have a plethora of positive impacts on a person, they just need to be open and willing to try it out.
What’s the best thing about creating ASMR content for you personally? I’d imagine it’s a great creative outlet as well as a rewarding job?
I LOVE that my content has the ability to positively impact an unlimited amount of people. And not only does it have the ability to help people, but it actually does! I get to help viewers relax and fall asleep, but I also get to dress up, create sets, plots, storylines, scripts, and basically do whatever I want with my channel. It’s very rewarding to see people enjoy your videos as much as you enjoyed making them.
How do you ensure you keep things fresh and find new ideas, it must require a lot of time and creative energy?
I go through creative phases on my channel and take breaks to keep from burning out. I have brainstorming days where I write down every idea, good and bad. I also try to keep a notebook with me at all times because sometimes a good video idea will just hit me with no warning. I try to come up with my own ideas that no one has filmed before, or put my own creative spin on it.
Can you tell us a bit about the production process? Some people go all out with costumes and role play – what skills did you already possess that have proved useful in ASMR work and what have you learned along the way?
It depends on the video for sure. Sometimes I just sit on the floor with a stack of books as my microphone stand and film a cozy roleplay video with my iPhone. Low production ASMR videos are cozy, homey, and comfortable for myself and viewers. With other videos like my Harry Potter and fairy series, I put a lot of effort into costumes, lighting, triggers, props, scripts, etc. Both types of videos do well.
My ASMR technique and whisper has improved greatly since my first ever post.Whispering Willow
In the past year I have learned more about YouTube strategies and what makes an effective ASMR video. My ASMR technique and whisper has improved greatly since my first ever post. I have also had to learn the business side of social media like taxes, investing in gear, how to deal with brands, and sponsorships. There is definitely a learning curve when it comes to YouTube and I always have to be growing and evolving to succeed.
It’s certainly not your average 9-5 office job – what do your friends and family think of your ASMR channel?
My family and friends are very supportive of my ASMR endeavors. They were a bit confused when I told them I was doing ASMR full time because I majored in biology, but they were still supportive! Some older members of my family still don’t understand what ASMR is, but they are supportive of my social media business nonetheless. It is becoming more and more common to have an unconventional online job that can support you financially as well as a typical 9-5 office job. Maybe less common for that online job to ASMR but still!
Finish the sentence: A great ASMRtist must be…
Kind. SUCH a basic word I know. But I believe there has to be good intentions behind your videos. I create ASMR content to help others de-stress, find some peace, and fall asleep. If an ASMRtist isn’t fully compassionate or kind then their videos aren’t going to be as effective. I fully believe that putting kind and positive intentions into the work I do increases the quality of my videos.
What do you think the next big thing will be in ASMR, from triggers to themes. What does the future of ASMR look like?
Hmmm… I think fast, aggressive, and chaotic ASMR will continue to grow traction and popularity. ASMR live streams are also becoming more and more popular on all social media platforms. For whatever reason, a large number of people prefer their ASMR live instead of prerecorded.
I am excited for the future of ASMR. As time goes on there seems to be less of a stigma towards ASMR and its creators. It is becoming normalized as more people learn about it and its benefits. I hope more science based research goes into ASMR because there is so much we don’t know about it.
Next up, we spoke to Dream, the ASMRtist behind the TikTok account @dreamscapeasmr. From an eye exam with an elf to vampire cosplay and crystal healing, Dream has already crafted her own fantasy role play niche, despite only being in the industry since February 2021. Here she speaks to Zoella about special effects, script writing and her hopes to take ASMR to the big screen…
In your own *soothing* words, what does ASMR feel like for you and when did you first become aware of the concept? Were you a viewer before you were a creator?
I first came across ASMR on YouTube several years ago but I did not feel the effects of it or understand it at first. Now, I look back and realise that there are so many different sub-genres of ASMR and I just hadn’t discovered the right one for me. A couple of years later I randomly came across it again – but this time I found a certain genre that I thought was very comforting and relaxing. Most people who experience ASMR describe it as a tingling sensation in the back of their head or down their spine. I feel that sensation occasionally with certain triggers, however, most of the time I just find it really relaxing and soothing. After a month or two of listening to it every day, I decided that I wanted to try it out myself.
How long have you been making ASMR content and how did you start out?
I eventually figured out that I enjoyed making fantasy role play ASMR and have been creating in that sub-genre ever since.Dream
I started making ASMR content in February of 2021. I began making videos for TikTok and YouTube in front of my bed with a Blue Yeti Microphone and my iPhone. I had no idea how to make ASMR content when I started, so I experimented with several different sub-genres. I eventually figured out that I enjoyed making fantasy role play ASMR and have been creating in that sub-genre ever since.
For those who are new to the world of ASMR, what does being an ASMRtist entail? Is it a lucrative career/ hobby?
Being an ASMRtist is extremely fulfilling and it can be as much or as little work as you make it. It just depends on the genre of ASMR you want to create. The kind of videos I produce take 15-20 hours to film and edit since I am a fantasy role play ASMRtist. My process is very time-consuming due to the fact that I write and memorize my own scripts, design/put together a costume for each video, and film and edit all by myself. I really enjoy using CGI and special effects in my videos—which adds to the amount of time I spend crafting each video. It can be a lucrative career or hobby, but it does take a lot of dedication to be successful.
ASMR is a relatively new phenomenon, why do you think it’s blown up into this hugely popular content/entertainment / self-care form?
I think this genre of content has become really popular over the last 10 years because of how accessible it is. Since the majority of ASMR videos are hosted on YouTube, anyone can easily pull up a video and relax for free. ASMR content can also be extremely entertaining depending on the genre, which broadens the potential audience.
What are some of the most common ASMR requests you get?
Since I am a role play ASMRtist, most of my requests come in the form of ideas about basic plot lines or characters. For example, “can you do a pirate role play?”
How about strange / niche requests. Have you had many of those…
Absolutely! Most of the time I really appreciate the more niche requests because they are more interesting to me. I would classify my videos as being very unconventional in the realm of role-play ASMR content, so when I see a bizarre idea in the comments I always make note of it.
What are your favourite objects to work with, or triggers?
I don’t really work with a lot of objects because of the genre of ASMR I create, however, I have several videos that involve the use of medical tools. My favourite prop to use in a medical role-play is my stethoscope.
Despite the lack of Science-based research around ASMR, what would you say are the holistic/mental health benefits of engaging with ASMR content?
ASMR can be a really useful tool to those who experience anxiety, insomnia, and panic attacks. Personally, I love listening to ASMR when I am very stressed and need help calming down. One aspect of ASMR that I specifically focus on in my own videos is receiving loneliness. I like to format my videos to be like a scene from a movie— only the viewer is another main character.
What’s the best thing about creating ASMR content for you personally? I’d imagine it’s a great creative outlet as well as a rewarding job?
My favourite part of making ASMR is morphing myself into different characters and creating bizarre scenarios. There’s something really satisfying about seeing my ideas come to life. It’s also super rewarding to interact with my followers. I’m still in disbelief that there is a community of people that enjoy my videos and find them helpful.
How do you ensure you keep things fresh and find new ideas, it must require a lot of time and creative energy?
It does take a lot of time and creative energy to craft my videos, but I absolutely love the creative process. I have definitely felt burnt out several times along my journey, however, I have never struggled to come up with fresh ideas. I have a list of ideas so long I could never get to all of them in my lifetime. I also try to avoid trending video concepts or find a way to put a strange twist on a trending theme.
Can you tell us a bit about the production process? Some people go all out with costumes and role-play – what skills did you already possess that have proved useful in ASMR work and what have you learned along the way?
A lot of my videos are in the fantasy genre, which requires the use of CGI and special effects. I always try to make my scenes look as realistic as possible.Dream
I have a pretty lengthy production process. Since I am a fantasy role play ASMRtist, I begin by creating a character in my mind to go with a particular concept. Next, I either make or put together a costume. Then, I write and memorize a script. Once all that has been completed, I film in front of a green screen. It usually takes me a whole day just to film since most of my videos have several scenes. Then I spend about 15 hours (or more) editing. A lot of my videos are in the fantasy genre, which requires the use of CGI and special effects. I always try to make my scenes look as realistic as possible.
It’s certainly not your average 9-5 office job – what do your friends and family think of your ASMR channel?
My friends and family have been incredibly supportive of me throughout my journey. Sure, some of them don’t understand it or experience ASMR themselves—but they are happy to see that I am doing what I love.
Finish the sentence: A great ASMRtist must be…
Unique.
What do you think the next big thing will be in ASMR, from triggers to themes. What does the future of ASMR look like?
I think ASMR content will lean towards the cinematic side of things in the future. There are some creators who are already creating entire sets for their role play videos and I see the line between ASMR content and film blending. I myself have dreamed of making ASMR movies one day!
Are You a Lion, a Wolf, a Bear or a Dolphin? How Working with Your Chronotype Can Help You Live Your *Best* Life
Have you ever stopped to consider why your best mate’s up and at ‘em at 5:00am but you consider waking up any time before 8:00am as violence? Introducing: Chronotypes.
Have you ever stopped to consider why your best mate’s up and at ‘em at 5:00am but you consider waking up any time before 8:00am as violence? Introducing: Chronotypes.
You’re probably familiar with the terms ‘night owl’, referring to people who habitually stay up late and remain active past midnight, and the contrasting ‘early bird’ or ‘morning lark’, known for rising with the roosters and feeling well-rested upon waking up.
Margaret Thatcher was a notorious (and extreme) early bird, with a morning routine as iron-fisted as her leadership. She would rise at 4am and go to bed at 1am, *treating* herself to the occasional lie-in at the weekend after a particularly tense game of Ibbile Dibble at Balmoral.
But what if the way we’re wired to sleep and wake isn’t as binary as owl vs lark? For any outliers who don’t seem to fit into this two-bird system – neither catching the early worm nor burning the midnight oil – fear not. As good ol’ science would have it, there are two other categories that represent us hybrid types.
What Is A Chronotype?
Based on work by clinical psychologist and author of The Power of When, Dr. Michael Breus (aka The Sleep Doctor), a chronotype is, “your body’s natural disposition to be awake or asleep at certain times. Your chronotype is closely related to your body’s circadian rhythm, which controls your body’s sleep-wake cycle and melatonin production.
“Our circadian rhythm is primarily influenced by light exposure, and tends to rise and set with the sun. This means less melatonin is produced in the morning to help you wake up, and more is produced during the evenings to help you fall asleep. Unlike our circadian rhythm, our specific chronotype isn’t influenced by any outside force, except for genetics. This is why it’s so important to work with your chronotype rather than against it if you want to be as rested and productive as possible”
Chronotypes fall on a spectrum of morningness and eveningness and are genetically predetermined based on your biological clock. If you have a long PER3 gene, you’re an early riser, if you have a short PER3 gene, you’re a late riser and get by without a solid 8 hours kip. Unlike your circadian rhythm which can be trained, you cannot actively change your chronotype (more’s the pity). However, it can shift on its own throughout your life due to age, as seen in the transition from children to adults.
The Four Chronotypes & Their Characteristics
Your chronotype doesn’t just affect sleep. It’s closely linked to appetite, productivity windows, your core body temperature and more. The more you understand your chronotype, the more you can use it to your advantage, from scheduling meetings at certain times, eating lunch and sinking that last cup of coffee for the day.
People typically fall into one of four categories: the dolphin, the lion, the bear and the wolf, all loosely based on the respective mammal’s habits and sleep behaviours.
The Dolphin Chronotype (10% of the population)
Dolphins are sensitive sleepers and tend to wake up at the slightest noise or light. They may experience insomnia or anxious sleeping behaviours and have difficulty following a routine.
A day in the life of a dolphin:
Bedtime: 11:30pm
Wake up at: 6:30am
Window of productivity: 3:00pm – 9:00pm
The Lion Chronotype (15% of the population)
The lion is your textbook morning person, alert first thing and most productive before noon. Sooner rather than later is the lion’s daily mantra because that afternoon slump hits them hard. Lions benefit from a zen evening routine that sets them up for a sound night’s sleep at a sensible hour.
A day in the life of a lion:
Bedtime: 10:00pm
Wake up at: 6:00am
Window of productivity: 8:00am – 12:00pm
The Bear Chronotype (55% of the population)
The majority of individuals fall into the bear chronotype category, meaning your energy levels are aligned with the sun and traditional office hours / society’s schedule.
People with the bear chronotype are most likely to be part of a hybrid type, sharing traits with the morning-centric lion, the night-centric wolf and even the dolphin. These people can be categorised as early bears or late bears. A true bear tends to hit the ground running in the late morning and decline in the afternoon slump.
A day in the life of a bear:
Bedtime: 11:00pm
Wake up at: 7:00am
Window of productivity: 10:00am – 2:00pm
The Wolf Chronotype: 15% of the population
*Creative types everywhere let out an almighty howl* Wolves do their best work at night, staying up late and going to bed just as the morning-lovin’ lions are getting up. Due to that restless nocturnal energy, mornings are especially savage for wolves often with multiple snooze buttons. If they had it their way, all meetings would take place from 4pm onwards.
A day in the life of a wolf:
Bedtime: 12:00am
Wake up at: 8:00am / as late as they can get away with
Window of productivity: 5:00pm – 12:00am
Hybrid Chronotypes
As with the Early Bird vs Night Owl system, one size does not fit all, and this is especially true for bears. Each chronotype comprises many attributes, sleep/wake preferences and behaviours, all with biological differences within them. If you don’t feel particularly aligned with one chronotype, don’t worry you’re not broken. This isn’t about fitting into neat little bio boxes. Embrace every trait and get to know all of the bio profiles that resonate with you so you can live in sync with your individual rhythm and maximise your creativity, productivity and sleep.
There’s no such thing as a superior chronotype, every bear, dolphin, lion and wolf has its challenges as Dr. Beus explains: “Chronotypes are the expression of our individual genetic and biological identity […]. There are advantages and disadvantages that come with every bio type. And chronotypes are just that: a biological reality, not a statement about character, or potential.”
What’s My Chronotype?
Ready to discover your chronotype? Take the quiz to find out and start adapting your life to suit your body’s natural energy cycles.
The Power of When quiz based on Dr. Michael Breus’ book of the same name. This takes into account personality, sleep timing and preference, and sleep drive.
POV: You’re The Cool Employee Heading Back to Work With an 11/10 Wardrobe Update
Colourful, chic, sophisticated yet fun, nothing about a 9-5 outfit needs to be as boring as Steve from accounts, let us promise you that.
Fancy serving Andrea Sachs realness in your 2022 office wardrobe? Duh, who wouldn’t! Colourful, chic, sophisticated yet fun, nothing about a 9-5 outfit needs to be as boring as Steve from accounts, let us promise you that. And if 2022 is feeling like it’s off to a dreary start (is the sun on furlough pls?), what better way to add some joy into your day than with a primary colour blazer and suit trouser combo or adorable fit and flare jumpsuit? Confidence begins with a killer outfit and we are prepared to die on this hill. Pick a few statement pieces to see you through the days when you’re faking it till you make it and combine with the wardrobe essentials you know you can throw on at 6.30am with no worries whatsoever and embrace a professional wardrobe that truly feels like ‘you’.
So whether you’re teaching fractions to 8 year olds who insist on speaking in TikTok audios, handling the almighty stress of a GP surgery reception desk, or are about to interview for your dream job in marketing, put your best (loafer wearing) foot forward in these bad b*tch office looks this January and beyond …
), passionate and exciting (
