Iceni Magazine Norfolk Issue 119

ICENI

Focus On: Sleep

Are You Ready... For An Upgrade?

Do You Prefer To... Get Up Early Or Stay Up Late?

“You know you're in love when you can't fall asleep because reality is finally better than your dreams.”Dr.

Welcome to Issue 119 of Iceni Magazine!

This month’s focus is on Sleep –something many of us would love more of! Charlie gives us the lowdown on the best products to apply to create the perfect pre-sleep skincare regime (Pages 34-35). Do you still share a bed with your significant other? Many couples are choosing to sleep separately, and Susan Leigh shares her views on this (Pages 36-37).

Elsewhere, find out more about the National Garden Scheme’s open gardens for this month (Page 42). Page 20 sees Nova Silver share their suggestions for the perfect Mother’s Day gifts. Keri Beevis shares how she became a stockpiler on Page 13 – does anyone else have an abundance of toilet rolls?

Until next month, we hope you all stay fit and healthy, enjoy the first signs of spring and find lots of interesting things to read in Issue 119.

We hope to bring you news of the Iceni household’s new arrival soon, so watch this space!

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www.icenimagazine.co.uk

accurate, however

Seuss

The Benjamin Foundation

For over 25 years, children, young people and families across Norfolk and Suffolk have been supported by The Benjamin Foundation to overcome big challenges in their lives.

Each night, we accommodate up to 200 vulnerable young people, equating to over 50,000 safe nights’ sleep a year. They can finally feel safe from youth homelessness.

Each week, 230 young people access our emotional wellbeing support improving their mental health, increasing their self-esteem to finally feel understood.

Each year, over 400 young people attend our youth work in the community to gain new life skills, expand their horizons and finally feel confident. We are proud to have supported over 3,100 children, young people and families in 2021-22.

For more information visit: https://benjaminfoundation.co.uk/

Ashleigh* (age 19) was originally referred to The Benjamin Foundation Tenancy Support Scheme by staff at one of our charity’s supported accommodation centres where she had been living. Ashleigh is a care leaver and had been at the accommodation centre in Norfolk for two years. After significant effort all round, Ashleigh was eventually offered a flat.

During Ashleigh’s transition from The Benjamin Foundation supported accommodation to her new flat, Tenancy Support Worker Anne-Monique became involved with her case. Anne-Monique’s role is to support the young people through our Tenancy Support and Rent Deposit Schemes as they move into independence, supporting them to understand and manage the responsibilities that come with independent living. This includes support with admin, such as contacting the Department for Work and Pensions and the local Council, contacting energy suppliers and setting up accounts, to many other aspects of independent living, such as budgeting.

After having worked with Anne-Monique for six months, Ashleigh’s time with the Tenancy Support Service was coming to an end. She has been so happy with and forever grateful for all the help she’s had from our Tenancy Support

“You’ve been really good and have really helped me out!”

Service and Job Coach, and commented: “I don’t want to lose your support, you’ve been really good and have really helped me out!”

Ashleigh has had support from The Benjamin Foundation in different forms for almost three years now, which really demonstrates the impact of our services as young people progress towards independent living. With your help, we can do even more to help young people like Ashleigh in Norfolk. Please consider making a one-off or regular donation here: https://benjaminfoundation.co.uk/donate/ Thank you for your support.

*Name and image have been changed.

The Benjamin Foundation Furniture Stores

“Thanks to local people donating their unwanted furniture to The Benjamin Foundation, I was helped into a safe home of my own and now I am looking forward to a new future.”

Donate your unwanted furniture to us today and we’ll be able to do even more to help local vulnerable young people with money we raise from selling your pre-loved items. We sell brand new white goods and beds too so why not visit your local store to see what you can find?

Visit our website to learn more: https://benjaminfoundation.co.uk/stores/

Work With Us

Are you looking for an exciting new challenge? We have plenty of opportunities to work with our charity. Employment with The Benjamin Foundation is a chance to make a real difference to the lives of local young people. Whether you work in one of our front-line services, offices or retail shops, working with our charity and the young people we support is extremely rewarding.

Employee benefits include:

• Employee Pension Scheme

• Company Sick Pay

• Employee Assistance Scheme

View all of our current vacancies here: https://benjaminfoundation.co.uk/vacancies/ or contact our Recruitment Team on recruitment@benjaminfoundation.co.uk

Together we can help local young people to finally feel hopeful of a better future.

200 Years Of Diaries And Documents From 1800 To 2000

At The Aylsham Heritage Centre, March to October 2023

A new exhibition entitled ‘Today’ opened at Aylsham Heritage Centre on March 1st.

This exhibition has previously been on display in New York and the Orkneys and now it has come to Aylsham!

200 Years of Diaries from all over the world will be chronologically displayed for a viewer to walk through two centuries of diaries from 1800 to 2000.

The visitor will wander through every year of two hundred different peoples’ lives: a boy scout recording events during WW2; a farmer

seeing a car for the first time; all the films a teenager sees in the 1950s; an elderly woman in New England eating Thanksgiving dinner alone; a Belgian schoolgirl on a trip to Paris in 1906 who sees the headlines announcing the earthquake in San Francisco; the flight schedule of an airline pilot from the 1960s and 1970s; a visit to a sickly relative in 1900 and a musician travelling to concert engagements around Europe in the 1980s. These are voices of people who could easily have been our friends, relatives and neighbours.

Alongside this walk through of people’s lives will be information and photographs about what was happening in Aylsham at a similar time. We are also looking for people who may have

personal diaries which are based locally that we can share with visitors. If you have anything which may be of interest please contact the centre - aylshamheritage@gmail.com

Professor Irving Finkel of The British Museum, who made the world famous discovery of the first reference to The Ark written on Mesopotamian clay tablets is a passionate diary collector and will speak about diaries in May 2023, date tbc.

Aylsham Heritage Centre was awarded funding from Norfolk Community Foundation through the Love Norfolk Fund to support this exhibition and the community projects which will run alongside it.

The exhibition will be open in Aylsham Heritage Centre from March the first until early October. The centre is open Monday 10.30 - 1pm and Tuesday - Friday 10.30 - 3.30. We are also open 10.30 - 1pm on the first Saturday of the month.

Entry is free, although donations are always welcome. Dogs on leads also welcome.

Visit: www.aylshamheritage.com

Car Parking Charges To Be Introduced At Eaton Park

Norwich City Council has made the decision to introduce parking charges at Eaton Park from this month, but has kept costs low for those who have to travel there by car.

The move to introduce charges follows an extensive public consultation, carried out by the city council from December to February.

Charges will start at £2 for up to four hours and there will be the option for regular park users to purchase a season ticket, which will work out at less than £2 per week.

Cllr Adam Giles, cabinet member for parks and open spaces said: “We know how popular Eaton Park is and we hope that many people will be able to walk or travel there by other sustainable means. We have also tried to keep the charges low for those who do have to pay to park and have responded to feedback from the consultation.

“This has been a difficult decision for the council but one that we have had to make because of mounting financial pressure.”

Eaton Park is the first of the Norwich parks to be considered for the charges and comes following a council decision in 2021 to introduce parking charges in some of the city’s parks. The decision was made as a result of mounting financial pressure on the council.

The move to introduce these charges has the backing of those who responded to the council’s 2022-23 budget consultation in which they gave their support for the council prioritising increasing fees and charges to protect services.

The public consultation about the proposed introduction of car parking charges at Eaton

Park received more than 700 responses and feedback included three main concerns:

• Cost of living crisis

• Health and wellbeing

• Cars parking in neighbouring streets

In response to this, the council has purposely kept fees low - with costs starting at £2 for up to four hours and has introduced a season ticket option for regular users, as it understands the effects the cost of living crisis is having on households. The council has brought in the charges because it currently has a deficit of more than £6million and needs to protect vital services for residents.

While those needing to drive and park at Eaton Park will need to pay for parking, the park remains free at point of use and the council would encourage as many people as possible to walk/cycle/use public transport to travel there. Eaton Park is one of 23 parks, 81 open spaces and 56 natural areas managed by the city council in Norwich.

Once the charges come into effect, the city council will be monitoring parking in the streets surrounding the park to make sure there are no issues for local residents.

Proposed parking costs will start at £2 for up to four hours and will apply from 9am to 9pm Monday to Sunday (excluding Christmas Day). Season tickets will be available to purchase for £40 for six months or £70 for a year.

For full details of the tariffs please visit:

www.norwich.gov.uk/EatonPark

Stockpiler

As I get older, it seems I am becoming something of a stockpiler.

Now I say stockpiler and not hoarder because I am pretty good at having regular clear outs - well, apart from half a dozen pretty little party dresses that still hang in my wardrobe, as I can’t bring myself to part with them. There is a tiny delusional part of me that believes one day I might be able to squeeze into them again. One leg, maybe…

Anyway, I digress, I am a stockpiler. I realised this the other day when I opened the airing cupboard and saw about twenty-five rolls of toilet paper staring back at me. Now I hasten to add I did not contribute towards the great toilet paper shortage of 2020, but I fear it may have scarred me. I was down to my last roll back then and now I can’t help but be prepared.

It’s not just toilet paper though. Ellie and Lola are never going to run out of cat food or treats, I have enough pasta to see through the next five years and, well, me being me, it goes without saying that my wine rack is fully stocked. I call it a rack, but I have actually upgraded. I now have a wine cabinet (as I mentioned last month). It is a thing of beauty and I like to ensure my bar never runs dry.

I am slowly morphing into my late grandad it seems. (With the stockpiling, not the alcohol) I always remember after he passed we had to clear out his house and there were wall to wall wardrobes in the bedroom that were better stocked than Tesco, albeit most of the tins out of date.

I would like to say my stockpiling is simply a result of the pandemic, but being the imaginative girl I am, there is also the fear of being trapped in a giant snowstorm, nuclear war, or the impending zombie apocalypse. It’s best to have plenty of soup,

batteries and chocolate bars in preparation for such an event, right?

My imagination has been in action again and my tenth - can you believe I am in double figures? - psychological thriller, The Summer House, is released on the 6th March. The story follows twins, Lana and Ollie, who return to Norfolk after their grandmother passes away. Their sister was murdered years earlier and while emptying the house, Lana discovers a hidden journal that suggests the wrong person was sent to jail.

This is one of my personal favourites and is available in paperback, kindle and audio with Boldwood Books through all online retailers.

I love to hear from readers, so if you ever want to get in touch, please do look me up on social media. You can find me on Facebook, Instagram and Twitter.

Follow me on Facebook, Instagram or Twitter for more information.

Above: Keri Beevis

Are You Ready For An Upgrade?

If you own a car, you know only too well about the importance of regular maintenance.

You don’t wait to discover on a cold winter’s morning that it won’t start. Eventually, there may come a point when you decide to upgrade your vehicle and accept that ‘sticking plaster’ and occasional adjustments are not enough anymore.

Our homes and home repairs also require ongoing input and investment. Every so often we need to upgrade our boiler, commit to repairs and redecoration, thus ensuring that problems don’t escalate and become major jobs.

At certain times, we may also be prompted to think seriously about a significant upgrade in various other areas of our lives, that it’s time to take ourselves in hand and assess how we next progress. After a redundancy, relationship breakup, health crisis or stressful time we may feel dull and not especially positive about ourselves. Our motivation and appreciation of external things may have faded. Daily life may have become uninspiring and, as such, we’re ready for an overhaul or upgrade.

But this can also happen when things on paper appear to be good; when life has become easy, uneventful, perhaps automatic. Other people may look on in envy at our comfortable lifestyle, and not appreciate that sometimes being challenged, having to sort out problems and difficulties can ‘freshen us up’ and ensure that we remain mentally engaged. New activities and people can bring a welcome frisson and stimulus into life.

Might now be the time to look at our career, perhaps even consider becoming self-employed? How many people smile as they remember their divorce, or being made redundant and say it was the best thing that ever happened to them? It forced them to review their life and make changes they would not have otherwise entertained. They were essentially pushed into launching a new career, starting their own business, going in a completely new direction.

Qualifications can come under scrutiny when we’re thinking about work. Do you remember how committed you were to academic success? So often we focus our energy on education, on gaining qualifications at college and university, but often it’s the qualifications gained after leaving formal education that shape the direction of our lives. Becoming an apprentice

to learn a trade, joining an employee development scheme, enrolling on a business skills course, becoming a management trainee can all foster interesting career progression and give your life’s direction a significant upgrade.

What about your image and look? How many of us have seen unposed photographs of ourselves and immediately made a commitment to get slimmer, improve our posture, become more toned, modernise our wardrobe! That candid image can provide the catalyst for change and kick start a desire to invest some time and effort into freshening up our appearance, into joining a gym, visiting a new hairdresser, booking an image consultant or taking advice from stylish friends.

Similarly, it’s valid to check on our relationships. Are those nearest and dearest to us a positive influence in our lives, or do they drag us down with criticism and lack of support? Relationships can gradually change and deteriorate, sometimes resulting in us having to accept that it’s time to move on and spring clean our ‘people’. It’s time to upgrade and find a more supportive circle.

We may have friends who prefer that we stay as we are; it’s less disruptive. Acceptance and support are good, but remaining in familiar territory is not always helpful. Encouragement and an occasional nudge is important when we’re feeling ready for a change of direction.

Social activities can present a challenge, especially if we’ve become a little detached and out of touch. If we’ve recently changed

our personal circumstances, enjoying a new social life can require extra effort to say ‘yes’ to invitations, especially if we’re unsure that we’ll enjoy them. Maybe listen to other people’s conversations and gain the confidence to feel okay about joining in. Doing this ultimately improves our social skills and allows us to upgrade and meet a wider circle of people, so gravitating towards our new tribe.

This mindset should equally apply to caring for ourselves. Maintaining a good attitude towards our sleeping routine, diet, commitment to exercise, all keeps us fit and healthy. Is it time to review our personal habits, upgrade our mattress, think about areas that we’ve perhaps neglected or ignored for too long?

Having intermittent challenges in life, at work or at home, exercises us mentally and introduces enough stress to stretch us and ensure we remain receptive to new opportunities. Indeed, some stress is good for us, as it pushes us out of our comfort zone and keeps us alert. It’s not good to quietly tick along indefinitely. Far better to be in touch with other people’s views and opinions, so allowing us to remain up-to-date with the latest ideas and innovations, determined to stay challenged, fresh and interested in the world.

Deciding to upgrade encourages us to become more positive, engaged and brings new inspiration into the way we approach each stage of life. Being receptive to opportunities that come our way enables us to enjoy the journey as we make the most of ways to evolve, improve and grow.

Article By Susan Leigh

Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: http://www.lifestyletherapy.net

Formentor

Cupra Review

Cupra is the performance brand of Seat, so its cars will be familiar to those who know Seat’s range.

But the Formentor is exclusive to Cuprathere is no bog-standard Seat version. It is a different beast, too, with aggressive looks and a mean face.

There are plenty of trim levels, but it’s the 2.0 TSI VZ2 310PS version tested for this review.

The VZ2 grade comes with 19-inch alloys, dynamic chassis control, smart interior lighting, LED lights, a 12-inch touchscreen with voice control and keyless entry/start. It also boasts SatNav, a DAB radio, Apple CarPlay and Android Auto, a digital cockpit, lumbar support, sports pedals, an electric tailgate, a heated steering wheel and sports suspension.

The 2.0-litre turbo-petrol engine is linked to a seven-speed DSG automatic. The powertrain provides a good deal of performance, getting to 62mph in just 4.9 seconds, and the handling is excellent.

This Cupra possesses an envious blend of comfort and performance, one that might push those seeking the former towards a SEAT Ateca and the latter towards a hot hatch. But that would be an injustice, as the Formentor has plenty of agility and doesn’t wallow about.

Inside, the cabin impresses with plenty of softto-the-touch surfaces, an imposing steering wheel and a large infotainment screen. Frustratingly, though, there are few physical buttons. Instead, nearly everything is done through the touchscreen, which is inconvenient when moving. Mind you; the digital instrument

display is nicely laid out, informative and customisable.

You are not short-changed on space, either, with lots of room in the front and rear, plus decent headroom. However, the driving position is lower than expected, partly as you sit in, rather than on, the deep bucket seats.

Four hundred and twenty litres of boot space is offered, but if you need more room, the seats fold flat in a 60:40 split at the pull of a handle.

You will get up to 33mpg (I averaged 31mpg), producing 192g/km CO2 in the process.

Safety-wise, the Formentor earned a five-star rating from Euro NCAP. It is equipped with adaptive cruise control, a rear-view camera, forward collision warning, driver attention alert, and lane-change assist, along with other technology.

Overall, the Formentor is a car to be reckoned with, with generous equipment levels, a spacious cabin, good looks, and impressive performance.

It is not cheap, though, and that could count against it, but lower trim levels will shave off some of the expense.

Fast Facts - Cupra Formentor (2.0 TSI 310PS, VZ2 trim) as tested:

• Max speed: 155 mph

• 0-62 mph: 4.9 secs

• Combined mpg: 33.2

• Engine layout: 2.0-litre four-cylinder turbopetrol, four-wheel drive

• Max. power (PS): 310

• CO2: 192 g/km

• Price: £42,795

By Tim Barnes-Clay. Follow on Instagram: @tbarnesclay

Dining Out: Nicco Restaurant & Bar

The city of Derby is very popular, with locals and visitors alike.

Visitors and tourists - from global originsdelight in Derby today and, if interests are for historical times, then Derby has a lot to offer, also. Derby’s growth was founded during the Industrial Revolution.

The railways arrived during the 19th century and Derby became a major centre for the locomotive and train industries. Rolls Royce and Toyota are further examples of Derby’s

engineering, manufacturing and transport links. Top class entertainment and sports facilities, retail and business outlets, offer ideal opportunities, with bars, hotels and restaurants satisfying many requirements, too.

Nicco Restaurant & Bar (opened October 2021) has its own large car park and gained a lot of interest from the outset.

The greeting from reception is welcoming and genuine, at this contemporary Indian dining restaurant. There is something for everyone, from Nibbles and Small Plates, through Grills and Mains, with very popular Vegetarian options as well. Also, I was intrigued by Nicco’s Naanwich choices - a twist on a classic naan, all served with masala wedges.

Following a most acceptable Papadums and Chutneys selection, I opted for Nargisi Kofta (Lamb mince stuffed quail eggs and served with onion chutney). This proved to be an excellent start to the dining experience, being perfectly cooked and with impressive presentation.

For mains I chose Awadhi Lamb Curry (Lamb, cooked with shallots, brown garlic and yoghurt). Tender and succulent, with Mughlai flavours in abundance for this dish - Compliments to Chef. Truffle naan to accompany - Perfect! Other regularly selected dishes include Boatman’s Jhinga Curry, Kasundi Salmon and Dal Makhani, plus Salads. Chocolate Brownie with Saffron Ice Cream completed the dining occasion, grandly. Gajjar Halwa and Gulab Jamun are amongst other popular desserts, too.

A splendid list of quality wines/drinks includes most delectable cocktails and mocktails. Head Chef Surjit, with the brigade of chefs and kitchen personnel, ensures all dishes are very memorable. Thank you to Lucy, for her knowledge and exemplary service throughout.

Parties and occasions are easily accommodated. Booking is advisable, particularly for popular times. Highly recommended.

As always, Enjoy!

Review By Trevor Langley

Nicco Restaurant & Bar, Wheelwright Way, Pride Park, Derby DE24 8SQ.

Mother’s Day is soon to be here and that can only mean treating our special loved ones to some gifts.

Traditionally this day is celebrated with flowers and chocolates however jewellery is also a great idea for gifting.

It’s said that Mother’s Day first took place in the early 1900s where a woman named Anna Jarvis had started a campaign for an official holiday to honour mothers following the passing of her mother in 1905. Jarvis had held a public memorial for her mother in her hometown of Grafton, West Virginia which was the first larger – scale celebration of the holiday in 1908.

If your mother (or someone just as close as your own) loves flowers, Shrieking Violets selection of jewellery is a great idea! Crafted in sterling silver, these pieces are handmade with real flowers and set in resin making them everlasting. With a wide selection of flowers such as poppies, roses, forget me nots and even a mixture of all, this is sure to make your loved one smile on this beautiful day. A wide selection available both in store and on our website!

Simple jewellery just like the twist pendant is also a beautiful gift anyone would love to receive. This pendant also comes with matching stud earrings to create a meaningful full set. These pieces are simple yet effective, making them perfect for everyday wear as well as for occasions.

Jewellery was said to have first been discovered around 25,000 years ago. The earliest finding of jewellery is believed to have been a necklace made of fish bones which was found in a cave in Monaco. Although it is said that the first known jewellery was created by Neanderthals living in Europe. Perforated beads made from sea shells have been found dating to 115,000 years ago in a cave along the southeast coast of Spain, also known as Cueva de los Aviones.

Best Of Norfolk - Through The Lens Of Our Readers

Thanks to the wonderful photographs shared by our followers on Facebook, have a look at these marvellous February images of our stunning region.

Dawn Mountain - Colours After The Sunset In Trunch

Fiona Ellis - Attleborough

Rachel Sarah - Cromer At Night

Helen Chapman - Hardley

Dawn Mountain - Crane On The Marches At Ludham

Sheelagh Anne - Coltishall

Helen Chapman - Snow Moon Rising At Hardley

Sheelagh Anne - Sunset In North Norfolk

Charlotte Watlow

Mike Morcher - Cromer Beach

Rachel Sarah - Cromer

Dawn Mountain - Sunset Over Bradfield Church

To be in with a chance of having your own photographs featured in the future, look out for our regular Facebook posts where you can add your images. Alternatively, send an email with your image and caption to: submissions@icenimagazine.co.uk

Jill Watkinson - View From St Giles Street

Tia Hutchinson - Taken At Oulton Broad

Sheelagh Anne - Spring Flowers In Paston

Jill Watkinson - Looking Up Princes St, Norwich

CHECK OUT OUR NEW RUNNING WEBSITE

RUNICENIRUN.COM

Focus On: Sleep

Do You Prefer To Get Up Early Or Stay Up Late?

I heard someone recently comment that it was better to stay up late than get up early.

And I get that. The day ahead can feel like a long stretch, with too much time to fill if you’ve not got specific, time sensitive activities like children to drop off, work to do or lots of chores or interests to fill your time.

It’s far easier to occupy the evenings when sitting, eating, making a drink, watching TV and settling down for an hour or two are treated as normal activities to do at the end of each day. Even though they’re things that we may do regularly they could still be regarded as not really acceptable to fill our time with earlier on during daytime hours.

Some people think of themselves as larks, rising early and starting the day with enthusiasm. Others are owls, enjoying doing things later into the evening. But many of us have to adapt

and fit in with what’s required of us. We have places to be, appointments to keep, other people to accommodate and these usually tend to happen during the day.

The challenge is often to find a balance between being solely a lark or an owl. It may be that we only revert to our natural default at specific times, like when we’re on holiday or have only ourselves to consider.

But what about those times when we would actually prefer to go to bed a little earlier and not lose the ‘best hours of the day’ due to feeling tired or jaded through staying up too late, or those times when we’re frustrated at not really achieving very much during the mornings? We may become aware that we’re wasting time and want to change that situation.

So, how can you release your inner lark?

Commit to a regular routine. Decide on a time when you would be okay about going

regularly to bed, which would be reasonable for you to sustain, that allows you your recommended hours of sleep and then set your alarm accordingly. That way you can get up, shower, coffee, breakfast and start your day at a comfortable pace. Initially schedule those things that you’re able to do almost on autopilot. Then you can get up and out without having to think about it too much.

Work backwards from your desired bedtime and don’t start anything that could potentially overrun into that time. A film, a piece of work, a chore can be budgeted for and accommodated. Don’t tempt fate by not taking timings into account.

Maybe incorporate a wind down routine each evening, like a pre-bed walk, yoga routine, listening to relaxing music, taking a bath or shower. Watching TV in your bedroom can keep you in ‘owl mode’, by stimulating your mind, being a distraction and keeping you watching longer than you’d like, so maybe move your TV elsewhere.

Turn off your tech at a pre-determined time and stop checking online, unless there’s an emergency situation that requires your immediate attention. Leave your emails and social media until another day and turn down your stress responses. Get used to having a calmer, less urgent form of engagement.

Ensure that your bedroom is a cosy place to retreat to. Let it be your special,

calm, relaxing haven where you look forward to settling down each night. Subdued lighting, clean sheets, soothing music, colours and fabrics, no clutter or work-related distractions can all make such a difference to the mood. Can you keep your phone elsewhere, perhaps charging on the landing?

Plan your diary ahead. Write a list of things you’d like to accomplish or even simply start each day, especially things that require you to get up, dressed and leave the house. Plan things that include other people so that you’re less likely to postpone, cancel or let them down.

Arrange activities that you enjoy, that you’re good at. Then you’ve got things to look forward to, that motivate you. When you’ve made plans that cause you to smile, that you get pleasure from there’ll be more of a spring to your step.

Be accountable, to family, friends, even a coach. It’s harder to do nothing if you know that you’re going to have to checkin and report on your activity, or lack of! If you’ve decided that a walk, a class, even meeting for a coffee is a goal, make sure that you treat it as a serious arrangement.

Committing to these steps enables you to start modifying your body clock into one that suits you better. Then each day will move you towards your goals and enable you to make the most of your time.

Article By Susan Leigh

Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: http://www.lifestyletherapy.net

So, this is the scenario. After a busy day at work, you’ve sorted the family and the evening meal, cleaned up, prepped ready for the following day.

Maybe you’ll watch a bit of TV, read a book, do some ironing and before you know where you are its 10pm and you’re heading to bed yawning away. You pop yourself into bed and ping!

All that tiredness disappears and is replaced with all manner of thoughts and ideas bouncing around in your head like a ping pong ball and you are ALERT and ready for anything, other than what you need, which is a good sleep!

Familiar? Or maybe you initially fall off to sleep but wake with all these ideas spinning around a couple of hours later?

According to Aviva, more than a third of Britons consider themselves to be insomniacs, with two thirds reporting disrupted sleep and nearly

a quarter only getting no more than 5 hours a night. Now a certain amount of parents can probably relate to those statistics, but those aside, they’re fairly awful stats.

Extensive research now shows that a poor sleep pattern can be worse for your health (both mental and physical) than poor diet and lack of exercise.

Sleep is when our body replenishes and renews itself, the liver and kidneys do their intensive filtering of everything we’ve put into our systems both intentionally and unintentionally.

Without a decent period of full rest, your brain won’t be able to sort your thoughts, file away those bits of info (useful and useless) and decide what to dump and you’ll find yourself unable to function properly. There is a very good reason why sleep deprivation is often used as a method of torture - without it we can’t function effectively!

Control What You Can Control

It might sound obvious, but things like getting blackout curtains or blinds, getting yourself some really effective noise cancelling earplugs, managing the temperature of the room to be comfortable for you, will all help give you a great foundation for a decent night’s sleep.

Prepare to Sleep - Nail Your Routine

Cut out the alcohol, or if you really want some take it much earlier in the evening and no great volumes. Ultimately it is an irritant and the body trying to process it can actually act as a barrier to sleep.

Include some exercise into your day even if it’s just an evening walk. Time spent outside, whether in the city or countryside is always well spent and understood to be a great way to relax. Eat as early in the evening as you can and avoid heavy rich food. Again if your stomach is busy glugging and gurgling around breaking down your meal, it’s going to be fairly difficult to get to sleep.

Cut out screen time in the 30mins to an hour before you head to bed (says she as she types this at 10pm whilst in bed - I want to stay up and try and catch the Northern Lights that are teasing us with a surprise appearance) and maybe replace with reading a book or listening to the radio.

The right aromatherapy scents can really make a difference. I use a spray that contains a mix of lavender, rosemary, frankincense, eucalyptus, camomile and rose geranium essential oils. The combination of scents have been proven to enhance sleep by an average of 30%.

My big thing is 5-10 mins of mindfulness that I tie into my skincare routine. I concentrate on the feel and the scent of what I’m using, which I gently and very deliberately massage into my face and neck, relaxing tight muscles. I use this time to think of 5 positives from the day and maybe acknowledge things I could have done better, but then I release these thoughts before I get into the spiral of worrying extensively about them. Like a lot of things, it takes consistent practice before you see or feel a difference, but I find it definitely helps me.

I particularly found this routine useful during lockdown, which seems bizarre bearing in mind I wasn’t working full time, was spending lots of time in the garden and walking the dog. But it was a weird time, we missed our freedom to do anything, see friends, spontaneity.

If you find yourself struggling to sleep don’t panic. It can often be temporary and putting too much focus on it could just make things worse. And if you try all these steps and you see no improvement ask for help.

We’re all different and annoyingly what works for one person won’t necessarily help another, just try and be patient with yourself and you’ll find one that suits you.

If you want to try my sleep spray, just get in touch.

Article By Jill Roberson

So, whats the importance of having an evening facial skincare routine?

On a daily basis your skin is exposed to harmful pollutants, UV rays and dirt. When you sleep your skin gets the opportunity to have a break from the daily pollutants, repair, rejuvenate and promote cell growth. Before your head hits the pillow, it’s important to remove your makeup and the daily build up of dirt and grime.

If you don’t already have an evening skincare routine, then now is a good time to start. At night the blood flow to your skin increases and it’s because of this process that the skin cells regenerate at their fastest.

Once you’ve established an evening skincare routine with the correct products, you will provide your skin with all the tools it needs to renew and rejuvenate.

When it comes to beauty products, it can be a bit of a minefield and you might just simply not have enough time in the day to spend hours

Spice Up Your Evening Facial Skincare Routine

scouring through the internet, so I’ve done the hard work for you.

The Sienna X Evening Routine Skincare Bundle is a 5 step facial skincare routine, the perfect platform to begin your new skincare journey.

Sienna X Evening Routine Bundle includes -

The Cleansing Balm

The Cleansing lotion

The Facial Polish

The Toning Solution

The Miracle Mask

Available to purchase from -

www.shop.sienna-x.co.uk

Step 1 & 2 - Remove Makeup

The Cleansing Balm

This 3-in-1 award winning luxury deep cleansing balm will remove pollution and

stubborn makeup. Meadow foam Seed Oil and Rose Geranium Essential Oil will leave your skin feeling intensely nourished and refreshed.

Step 4 - Tone

The Toning Solution

Leave your skin feeling toned and hydrated with this refreshing rose-scented toner, it’s light formula gently lays on your skin, closing your pores and balancing your skins pH levels.

The Cleansing Lotion

This dermatologically tested, clinically proven formula is used as a double cleanse, to eliminate all traces of dirt and sebum that has collected on your skin, whilst gently locking in moisture.

Step 3 - Exfoliate

The Facial Polish

This natural, gentle, polish derived from volcanic pumice is suitable for all skin types. It effectively removes dead skin cells leaving your skin glowing and silky smooth. The polish creates the ultimate foundation to allow optimum absorption for the following steps in your skincare routine.

Your skin will be visibly brighter and revitalised.

Step 5 - Moisturise

The Miracle Mask

Face masks are an effective way to deliver an intense burst of nourishing ingredients to your skin.

This 3-in-1 invigorating award-winning miracle mask contains 10% natural Manuka Honey that will leave your skin looking brighter, rejuvenated and blemish-free.

Hi, I am Charlie, a former make-up artist originally based in Norwich. I have always been passionate about art and channelling it through creative makeup. I trained at Norwich City College in Fashion and SFX makeup. My work has been published both nationally and internationally.

Want to see more? checkout my Instagram - @ThePoutyLip

Do You Prefer To Sleep Alone?

An increasing number of us are choosing to sleep alone.

In fact a recent survey has revealed that as many as 1/6 British couples or 15% now sleep apart, with 89% of them choosing to sleep in separate rooms. And yet this decision is often viewed as a betrayal of our relationship, being sometimes referred to as Sleep Divorce.

Is it so bad if you prefer to sleep alone?

When 90% of adults say they don’t get enough sleep and stress and sleep-related issues in recent years cost UK businesses £40 billion (in absenteeism, poor performance, accidents) it’s important not to underestimate the value of a good night’s sleep.

And it’s not to do with the number of hours you spend in bed trying to get to sleep. It’s the quality of the sleep itself that benefits us in terms of supporting our health and wellbeing.

So, disturbed, restless or fitful sleep is going to result in an unrested start to the day.

It’s important to address as many factors as possible to improve the quality of your sleep, and if doing so impacts on your sleeping arrangements you may need to determine which will best benefit your health, wellbeing and the overall quality of your relationship.

Sleeping with someone who has health issues which cause them to sleep badly can cause major disturbance to their partner. This may ultimately justify their moving to individual beds, if not separate bedrooms. Someone who regularly snores, who gets up frequently in the night or who tosses and turns can really disrupt their partner’s ability to sleep.

On a practical level, having a partner who operates on a different body clock and goes to bed earlier or later, who works anti-social shift patterns or who is perhaps the agreed carer for a new-born baby may be reasons to negotiate

more flexible sleeping arrangements, perhaps on a temporary basis. One person may prefer the bedroom cool, the mattress firmer or be a duvet hogger. Some of these preferences can be fairly easily resolved but others may cause ongoing tension, irritation and even rows.

If you do reach the decision to sleep apart agree to spend quality time together as often as possible. There’s no need for intimacy and closeness to suffer and it’s often the case that the times you do spend together become betterhumoured, more fun and less stressful after a good night’s sleep.

Decide which evenings or early mornings could become personal us-time; there may be one or two evenings a week where you commit to using the bedroom for catching-up, chatting and being together. Weekends may provide

the opportunity for special personal time too. Ensure that the times you do spend together are about communicating, sharing thoughts and feelings and reinforcing your bond. Keep the bedroom as ‘our oasis’, especially when you’re not regularly sleeping together.

And consider some proactive things which may be able to be introduced to help. Snoring may be alleviated by losing a little weight, drinking less alcohol, exercising more and improving the quality of your breathing. Being stressed and having a lot on your mind can also cause restless sleep. Discuss ways to better manage your stressful areas more effectively, which then improves the overall quality of your relationship, life and sleep.

Health issues and associated medication can disrupt sleep patterns, sometimes even causing insomnia. If you suspect that that’s the case book a medical check-up and discuss options with your family doctor. Simple adjustments can make major improvements.

Sleeping arrangements are a personal matter and don’t necessarily define the state of your relationship. If you choose to sleep in separate beds or bedrooms it’s not the end of the world. That decision may in fact result in you feeling better, being able to dedicate more thoughtful effort to your relationship and ultimately improve its overall quality.

Get a good night’s sleep and feel better in every area of your life!

Article By Susan Leigh

Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: http://www.lifestyletherapy.net

Carry on reading to find out Our Picks Of What’s On this month.

The Steve Hillage Band Comes To Norwich - Epic Studios

Originally planned for 2021 but postponed due to the pandemic, acclaimed musician Steve Hillage has announced a brand-new tour for March & April 2023 including a date at Norwich’s - Epic Studios on Wednesday 22nd March 2023.

Virtuoso guitarist, techno futurist, prog visionary, sonic wizard: From acid rock to acid house, musician Steve Hillage has been on an incredible, transcendent journey for the past 50 years. An integral figure in the Canterbury Scene and a key member of 70s cosmonauts Gong, Steve has gone on to forge a successful solo career that incorporates several groundbreaking albums as well as being one half of electronic project System 7. His CV includes collaborations with The Orb and Todd Rundgren as well as being producer of the Simple Minds post punk Krautrock inspired double LP Sons And Fascination/Sister Feelings Call.

Now Steve and members of Gong are returning to the stage for the first time in 3 years on a 12 date UK tour. playing cuts from his cherished solo albums Fish Rising, L, Green and Motivation Radio - plus a few surprises and never before played live tracks taken from Steve’s illustrious catalogue.

Steve and synthesiser-playing partner Miquette Giraudy are honoured and grateful to once again have the members of Gong playing as the Steve Hillage Band: Kavus Torabi - Guitar, Vocals, Dave Sturt - Bass, Vocals, Fabio Golfetti - Guitar, Glissando Guitar & Vocals, Cheb Nettles - Drums & Vocals and Ian East - Sax & Flute.

Playing support will be The Utopia Strong, the adventurous electronic-based project of: Kavus Torabi - Guitar: Steve Davis - Modular

synths, Programming: Michael J. York - Multiinstrumentalist, Programming.

Steve Hillage recently unveiled The Glastonbury Experience (Live 1979), the latest in a string of lovingly restored live recordings from his archive, released on Madfish Records. Available on CD and 2 LP it is currently exclusive to three stores: https://burningshed.com/ planetgong. co.uk stevehillageband.bandcamp.com

Hillage’s links to the Glastonbury Festival are well documented, but 1979 was a very significant appearance as Steve was an integral member of the team who saw the Glastonbury Festival reborn that year. The Steve Hillage Band headlined the first night of the festivalFriday 21st June - and now for the first time, this most epic of sets is finally available to hear for the first time.

Tickets for THE STEVE HILLAGE BAND

‘Golden Vibe Tour’ - Norwich Epic Studios show are available from:

Wednesday 22nd March 2023

NORWICH - Epic Studios

Doors - 7.30pm

Tickets - £30.00 advance Website - https://www.ueaticketbookings. co.uk/ents/event/19828/

Age - 14+ (under 16’s to be accompanied by an adult)

The George Michael Legacy Show Announce 2023 UK Tour Dates

Coming to NORWICH - St Andrew’s Hall on Friday 10th March!

THE GEORGE MICHÆL LEGACY

Featuring Wayne Dilks

International tribute artiste Wayne Dilks and his band pay tribute to the late George Michael in this stunning show The George Michael Legacy coming to Norwich - St Andrew’s Hall on Friday 10th March 2023.

The former front man, producer and co-founder of the hugely successful “Faith Legacy” between 2017-2018 and ‘Freedom! 19’ returns with his new production - The George Michael Legacy. This show is a celebration of George Michael’s incredible music career that provided a soundtrack to a generation for 35 years.

Wayne Dilks has been a tribute artiste to the late superstar for over 20 years dedicating his professional career to pay homage to the pop legend. The former Stars In Their Eyes contestant and his band deliver their concert in a truly sensitive and spectacular way, performing songs from the icon’s glittering solo career and party hits from his early years with Wham!

Join Wayne and his incredible band for a celebration of George’s fantastic 35-year career with songs from his Wham days up to his final album, Symphonica.

“Uncanny” - The Stage Magazine

“He really is a talent!” - What’s On Stage

“An incredible vocal range” - Ray Monk (Former Stars In Their Eyes Musical Director)

Tickets above shows are available fromwww.thegeorgemichaellegacy.com

For more information on The George Michael Legacy Show, please visit the links below:

Website - www.thegeorgemichaellegacy.com

Facebook - https://www.facebook.com/ WayneGeorgeMichael

Instagram - https://www.instagram.com/ waynegeorgemichael/

Spring Into A Garden Open For The National Garden Scheme

teas. 20 acres where paths wind through a watery landscape, slightly wild and wooded with an abundance of spring bulbs. Dogs on leads.

Sun 26th March Mannington Estate, NR11 7BB (11-4) Admission £6 Child free. Light Refreshments. 20-acres feature shrubs, lake and trees. The garden surrounds moated medieval manor. A special feature is the garden wildlife. Variety of trees and shrubs. Dogs on leads.

County organiser Julia Stafford Allen said “It can be so lovely to get outside at this time of year and these great gardens have opened for us for many years and we are so fortunate to have them in the Scheme.”

Three Spring gardens are opening across the county to support the National Garden Scheme charities during March.

The brightly coloured bulbs of spring are emerging ready for a splendid show for our garden visitors.

These early gardens offer opportunities to get out into the countryside, enjoy woodland walks, and a time to appreciate narcissus and all the other spring flowers, as well as that essential cup of tea and piece of cake.

Sat 18th March East Ruston Old Vicarage, NR12 9HN (12-5.30) Admission £13 Child £2. Light Refreshments. Variety and all year-round interest to explore in this amazing 32-acre exotic coastal garden.

Sun 26th March Gayton Hall, PE32 1PL (114.30) Admission £6 Child free. Home-made

Before visiting a garden, please check the website www.ngs.org.uk for up to date information.

Gayton Hall