INDEPENDENT 2025-10-06 18:06:36


Zelensky accuses west of ‘zero real reaction’ to massive Russian attack that killed five

Volodymyr Zelensky has said there has been no real reaction from the world after Moscow’s “deliberate and open” attack on Ukraine in Lviv.

Russia is openly trying to destroy our civilian infrastructure right now, ahead of winter – our gas infrastructure, our power generation and transmission,” he said in his nightly address.

“Zero real reaction from the world. We will fight so that the world does not remain silent and so that Russia feels the response,” Zelensky said.

At least five civilians have died after Russia launched drones, missiles and guided aerial bombs at Ukraine overnight in a major attack that officials there said targeted civilian infrastructure.

Moscow sent more than 50 ballistic missiles and around 500 drones into nine regions across Ukraine, Zelensky said on Sunday morning.

Poland said it scrambled aircraft early on Sunday to ensure its air safety after Russia launched the airstrikes on Ukraine, with Ukrainian officials reporting missiles and drones raining down on the Lviv region near the Polish border.

4 minutes ago

Former German Chancellor Angela Merkel reflects on pre-invasion negotiations

Angela Merkel, Germany’s former chancellor, gave a candid reflection on Europe’s negotiations with Russia prior to its invasion of Ukraine in February 2022.

She told Partizán that she did not feel Russian President Vladimir Putin was taking the Minsk Agreement seriously in 2021.

“That’s why I wanted a new format where we could speak directly with Putin as the European Union,” she said.

“Some people didn’t support this. These were primarily the Baltic states, but Poland was also against it.”

She explained that the countries were afraid that “we wouldn’t have a common policy towards Russia.”

She added: “In any case, it didn’t come to fruition. Then I left office, and then Putin’s war began.

“We can’t say today what would have happened.”

Maira Butt6 October 2025 11:01
33 minutes ago

Patrolling Nato’s skies with the RAF: A bird’s-eye look at Europe’s creeping frontline

As the seemingly unremarkable ZZ-343 aircraft taxies along the apron at RAF Brize Norton, it passes the vibrant union flag livery of its distinctly more glamorous twin the Vespina, emblazoned with the words “United Kingdom”.

The planes are fine examples of these islands’ genius for compromise. They’re passenger carriers that are also airborne fuel tankers, known as Voyager. Vespina is fitted out to carry royalty and other British VIPs – but put to better use by the military most of the time.

Sam Kiley reports:

Patrolling Nato’s skies with the RAF: A birds-eye look at Europe’s creeping frontline

World affairs editor Sam Kiley joins RAF support patrols over Poland on what is effectively Nato’s eastern flank against Vladimir Putin’s Russia – and sees a war without end
Maira Butt6 October 2025 10:32
1 hour ago

In photos: Rescuers look for victims in Russian attack on Lviv

Maira Butt6 October 2025 10:05
1 hour ago

Former Russian President says drone disruptions reminder to Europe of danger of war

Former Russian President Dmitry Medvedev has said that drone incursions into European airspace are a useful reminder to its citizens of the dangers of war.

“The main thing is that short-sighted Europeans feel the danger of war on their own skin,” he wrote on Telegram.

“That they fear and tremble like dumb animals in a herd being driven to slaughter.”

Russia has insisted it is not behind the incursions and does not want to attack Europe.

Maira Butt6 October 2025 09:30
2 hours ago

Thousands left without power after Ukraine attack on Belgorod

Ukraine’s overnight attacks in the Belgorod region of Russia has damaged power infrastructure across the region.

Thousands of customers were left without power after the attacks caused electricity links to snap, the governor of the region, Vyacheslav Gladkov, said on Monday.

Emergency services and engineers were able to restore power to 34,000 people by Monday but 5,400 were still left without electricity.

Both sides say they are aiming attacks at war infrastructure.

Maira Butt6 October 2025 09:04
2 hours ago

Russia says Ukrainian drone attack damaged security staff office at oil refinery

The Rosneft-controlled Tuapse oil refinery in Russia’s southern Krasnodar region was targeted by Ukrainian drones overnight, causing a fire at a building for security staff which was quickly out, regional authorities said this morning.

Ukraine has sharply stepped up its drone strikes on Russia’s oil refineries and pipelines in the past two months in what it says is a response to Russia’s attacks on its own energy infrastructure.

Just hours earlier, the Russian military said that its air defence units had destroyed 251 Ukrainian drones overnight, most of them over the southwest, with 61 over the waters of the Black Sea and one heading towards Moscow.

“On the night of 6 October, drone debris fell on the grounds of the Tuapse oil refinery. A fire broke out in the security building, which was quickly extinguished,” local officials in the Krasnodar region, where the refinery is located, said on the Telegram social media channel.

“Two people were injured and hospitalised,” they said.

The export-oriented Tuapse plant, which has a processing capacity of 240,000 barrels of oil per day (bpd) produces naphtha, fuel oil, vacuum gasoil and high-sulphur diesel.

It mainly supplies China, Malaysia, Singapore and Turkey.

Arpan Rai6 October 2025 08:29
2 hours ago

Watch: Zelensky criticises allies over ‘zero real reaction’ to Russian strikes

Arpan Rai6 October 2025 08:26
2 hours ago

Oslo Airport temporarily pauses landings after suspected drone sightings

Norway’s Oslo Airport was forced to pause between one and several landings on Monday.

A Norwegian pilot reported seeing three to five drones while approaching the airport and raised the alarm to police around midnight.

“One or more aircraft waited in the air until the situation was clarified. No aircraft departed for alternative airports,” an Avinor spokesperson said.

Maira Butt6 October 2025 08:21
2 hours ago

Still no external power at Russian-controlled Zaporizhzhia nuclear plant

It’s still not possible to connect the Russian-controlled Zaporizhzhia nuclear power plant in southern Ukraine to an external power source due to a tense situation but things are under control, the RIA state news agency said this morning.

RIA cited the plant’s Russian-controlled management who have said that the plant is running off reserve generators after an external power line was cut.

Arpan Rai6 October 2025 08:15
3 hours ago

Kremlin trying to stop Trump from providing Tomahawk to Ukraine – ISW

The Kremlin is trying to prevent the United States from providing Tomahawk missiles to Ukraine in order to retain the sanctuary that Russia enjoys in its rear, a Washington-based think tank has said.

“Ukrainian forces are able to conduct long-range drone strikes against a significant portion of Russia’s rear, but the payloads on these drones are limited and not suitable to destroy specialised objects,” the Institute for the Study of War said.

It added that Ukraine’s ability to launch missile strikes “deep into Russia’s rear with larger payloads would allow Ukraine to significantly damage – if not destroy – key military assets in Russia, such as the Shahed drone factory in Yelabuga, Republic of Tatarstan, or the Engels-2 Air Base in Saratov Oblast from which Russia sorties strategic bombers that fire air-launch cruise missiles at Ukraine”.

“ISW assesses that there are at least 1,945 Russian military objects within range of the 2,500-kilometre variant Tomahawk and at least 1,655 within range of the 1,600-kilometre variant,” the think tank monitoring the war in Ukraine said.

“Ukraine likely can significantly degrade Russia’s frontline battlefield performance by targeting a vulnerable subset of rear support areas that sustain and support Russia’s frontline operations,” it said.

Arpan Rai6 October 2025 07:55

Race against time to rescue 200 hikers stuck on Mount Everest

Over 200 hikers were stranded at Mount Everest, trapped by heavy snow after a blizzard, as rescuers raced against time to reach them.

Some 350 others have been led to safety by rescuers, Chinese state broadcaster CCTV said, and rescuers were in contact with another 200.

The hikers were trapped at an elevation of more than 4,900m (16,000ft), according to an earlier report from Jimu News, a Chinese online site. Mount Everest is about 8,850m (29,000ft) tall.

Hundreds of rescuers headed up the mountain Sunday to clear paths so that trapped people could come down, the Jimu report said.

Mount Everest, known as Mount Qomolangma in Chinese, straddles the border between China and Nepal, where recent heavy rains have left more than 40 people dead.

Climbers attempt to scale the world’s tallest peak from base camps in both countries. The base camp for climbers is separate from the tourist camp where hikers were trapped by the snowfall.

6 minutes ago

Heavy rains cause flooding in Nepal amid blizzard at Mount Everest

The same weather system that caused blizzard and trapped hikers also caused heavy rainfall in Nepal which swept away villages and killed dozens of people.

Hundreds rescued after snowstorm traps nearly 1,000 trekkers on Mount Everest

Heavy snowfall also forced ticket sales and entry to Everest Scenic Area to be suspended from late Saturday
Stuti Mishra6 October 2025 11:00
36 minutes ago

Hundreds of people arrived at remote Karma Valley this week

Visitors to the remote valley of Karma, which leads to the eastern Kangshung face of Everest, were in the hundreds this week, taking advantage of an eight-day National Day holiday in China.

The valley, first explored by Western travellers a century ago, is a relatively pristine part of the Everest region. Unlike the peak’s arid north face, it boasts lush vegetation and untouched alpine forests, fed by meltwaters from the Kangshung glacier at the foot of the world’s highest mountain.

It was unclear if trekkers near the north face had been affected or not.

The north face, due to its easy access by paved road, regularly draws large numbers of tourists. October is a peak season, when skies usually clear at the end of the Indian monsoon.

Ticket sales and entry to the entire Everest Scenic Area were suspended from late Saturday. To the south of Tibet in Nepal, heavy rains triggered landslides and flash floods that have blocked roads, washed away bridges and killed at least 47 people since Friday.

Stuti Mishra6 October 2025 10:30
56 minutes ago

Photos: Villagers with their oxen and horses ascend mountain during rescue efforts

Stuti Mishra6 October 2025 10:10
1 hour ago

Blizzard comes amid floods

The blizzard comes as the region faces extreme weather and neighbouring Nepal has been battered by heavy rains, which caused flash floods and landslides that have killed 47 people.

Thirty-five people died in separate landslides in the eastern Ilam district bordering India. Nine people were reported missing after being swept away by floodwaters and three others were killed in lightning strikes elsewhere in the country.

In China, about 150,000 people were forced to evacuate their homes due to destruction caused by Typhoon Matmo.

Stuti Mishra6 October 2025 09:50
1 hour ago

‘It was snowing too hard’

Another trekker, Eric Wen, who survived the blizzard, said they faced continuous snowfall and they decided to head back on Saturday night from their fifth and final campsite.

“It was raining and snowing every day, and we did not see Everest at all,” said Mr Wen.

“We only had a few tents. More than 10 of us were in the large tent and hardly slept. It was snowing too hard.”

Mr Wen said his group had to clear the snow every 10 minutes. “Otherwise our tents would have collapsed,” he said.

Stuti Mishra6 October 2025 09:30
1 hour ago

‘Hypothermia was a real risk’: Rescued trekker shares what she saw

A trekker, Chen Geshuang, who was part of an 18-member trekking team that safely returned to Qudang, said: “It was so wet and cold in the mountains, and hypothermia was a real risk.”

“The weather this year is not normal. The guide said he had never encountered such weather in October. And it happened all too suddenly,” she told Reuters.

Stuti Mishra6 October 2025 09:12
2 hours ago

Snowstorm trapped nearly 1,000 trekkers on Mount Everest

Hundreds of trekkers stranded by a blizzard near the eastern face of Mount Everest in Tibet have been rescued and relocated safely, Chinese state media reported, as unusually heavy snow and rainfall pummelled the Himalayas.

The snowstorm left almost 1,000 trekkers trapped on the mountain, according to Chinese state media.

Read more:

Hundreds rescued after snowstorm traps nearly 1,000 trekkers on Mount Everest

Heavy snowfall also forced ticket sales and entry to Everest Scenic Area to be suspended from late Saturday
Stuti Mishra6 October 2025 08:58
2 hours ago

More than 200 people stranded in blizzard on Mount Everest

More than 200 hikers are stranded by a blizzard on the Tibetan slopes of Mount Everest.

Some 350 others have been led to safety by rescuers, Chinese state broadcaster CCTV said, and rescuers were in contact with another 200.

The hikers were trapped at an elevation of more than 4,900 meters (16,000 feet), according to an earlier report from Jimu News, a Chinese online site. Mount Everest is about 8,850 meters (29,000 feet) tall.

Stuti Mishra6 October 2025 08:52

France’s new prime minister resigns after less than a month in the job

France’s new prime minister resigned on Monday after less than one month in the role.

Sebastien Lecornu, 39, met with president Emmanuel Macron, who accepted his resignation, the French presidency said in a statement.

Speaking on the steps of the Hotel de Matignon on Monday, he said: “You cannot be prime minister when the conditions are not met.”

Mr Lecornu’s resignation came just a day after naming his ministers, and after only 27 days in the role. His resignation makes it the shortest-lived government of the Fifth Republic.

Mr Lecornu, a former defence minister, was due to deliver his general policy statement to the National Assembly on Tuesday.

He was appointed prime minister on 9 September, a day after a vote of confidence toppled Francois Bayrou as head of the government.

Mr Lecornu, the seventh prime minister of Macron’s presidency, announced only on Sunday that he had appointed his ministers and was set to hold their first meeting on Monday afternoon.

Political opponents on the left and right had condemned Mr Lecornu’s appointments. But his resignation on Monday was unexpected and threatens to add to France’s burgeoning political crisis.

“The conditions were no longer met for me to be able to exercise my functions and allow the government to go before the National Assembly tomorrow,” the outgoing prime minister said on Monday.

He continued that “these political parties sometimes pretended not to see the change, the profound rupture, not to use article 49.3. There was no longer any pretext for parliamentarians to refuse to do their job.”

Article 49.3 gives the government the power to pass bills without a vote from parliament.

Days prior, Mr Lecornu had made a significant concession by promising opposition parties that he would not look to force through legislation without a vote.

He branded this a “break from the past” in an effort to shore up support for a divisive 2026 spending plan, expected to focus on cutting public spending.

Mr Macron had named Mr Lecornu – a close ally – as prime minister last month in an effort to defuse political gridlock without diverging too far from his centrist base.

Lecornu was immediately tasked with garnering approval to pass austerity measures and reign in spiralling public spending.

For weeks, he had been consulting with political allies and opponents in an effort to win support for the budget. But French parliament remains divided on the issue.

The government of former prime minister Michel Barnier collapsed last year after he tried to invoke Article 49.3 to force through a budget. Lecornu had hoped diplomacy – and the promise not to try it again – would sustain his own government.

Moments after Lecornu’s resignation was announced, National Rally president Jordan Bardella called on Macron to dissolve the National Assembly.

“There can be no restored stability without a return to the polls and without the dissolution of the National Assembly,” the leader of the right-wing populist party wrote on X.

Marine Le Pen likewise called to dissolve the National Assembly, describing the resignation was a “wise move”.

Mathilde Panot, president of the La France Insoumise (LFI) group, wrote on X: “Lecornu resigns. 3 Prime Ministers defeated in less than a year. The countdown has begun. Macron must go.”

The LFI called on the National Assembly to review Emmanuel Macron’s impeachment motion, de facto leader Jean-Luc Mélenchon said on Monday.

It was unclear how Macron would proceed. He had previously ruled out resigning before his presidency ends in 2027.

Lecornu had spent weeks trying to form a functioning government against a backdrop of stretched public finances and political instability as the hard left and hard right continue to gain ground.

His choice of ministers had also attracted criticism from across the political spectrum, particularly his decision to bring back former finance minister Bruno Le Maire to serve at the defense ministry.

Other key positions remained largely unchanged from the previous cabinet, with conservative Bruno Retailleau staying on as interior minister, in charge of policing and internal security, Jean-Noel Barrot remaining as foreign minister, and Gerald Darmanin keeping the justice ministry.

Seeking consensus at the deeply fractured National Assembly, Lecornu had announced that he would not employ a special constitutional power his predecessors used to force a budget through parliament without a vote and would instead seek a compromise with lawmakers from the left and the right.

French politics have been embroiled in instability since July 2024, when a snap election produced a hung parliament.

Prime ministers have since struggled to gain the support to pass bills. Bayrou’s government was ousted last month after parliament rejected his austerity bill to cut back on spiralling public spending.

Previous governments had forced through annual budgets without consulting parliament. Lecornu had promised last week that lawmakers would be able to vote on the bill.

The Paris Stock Exchange fell by nearly two per cent on Monday around 08:00 GMT, following the announcement of Lecornu’s resignation.

This one thing could ruin your sleep, and you thought it would help it

A significant number of the population now wears a smartwatch or fitness tracker. Modern ones don’t just track your fitness either; your health metrics and sleep come under scrutiny too.

This last point is proving problematic for some because it can cause orthosomnia – a term defined in the Nature and Science of Sleep journal as “the obsessive pursuit of optimal sleep metrics based on fitness tracker or mobile phone data”.

Somewhat ironically, sleep is the thing keeping people up at night.

“Any tracker or wearable can give you a pretty good idea of sleep duration,” Dr Andy Galpin, a leading human performance scientist and co-founder of sleep optimisation company Absolute Rest, tells me on the eve of his keynote speech at Healf’s HX25 wellbeing event.

“But another factor that is equally, or more, important is sleep quality. Depending on what wearable you’re using, you’re probably getting a massive disagreement on the time you spend in different sleep stages – REM, deep, etc.

“That’s not really what scientists consider to be sleep quality, but that’s what the consumer thinks quality is – ‘What was my score on my wearable?’. These are non-medical devices that are not accurate and they’re not actually depicting sleep quality.”

Through this jumbled messaging, people who are sleeping fairly well can receive poor feedback on their time between the sheets, leading to a sharp rise in cases of orthosomnia, Galpin says. But there are alternative ways to measure the success of your sleep, as well some easy research-backed hacks for waking up feeling your best. So, what are they?

The free way to measure your sleep quality

Effective sleep is a composite of your sleep duration, quality, regularity, timing and subjective factors such as how you feel and perform in day-to-day life, according to Galpin.

His tech-free method for measuring your sleep quality is simple, and it centres around how you feel the following day.

“If I wake up feeling fully refreshed, I’m sharp, my energy is awesome, I train, I recover, I feel great, and then I’m sleepy at night – I don’t really care what a fitness tracker says,” Galpin explains.

“If your daytime function is really good then you probably don’t need to be messing around too much with your sleep, because your physiology and neurology will actually take care of what your body wants in response to the physical and cognitive demands in your life.”

Galpin also adds that sleepiness is normal, and even desirable, at certain points in the day.

“You should be a little bit drowsy in the early afternoon,” he says. We need to build sleep pressure and you should feel tired at night.

“…You might want to be at 100 out of 100 energy levels, all day, every day, but that’s not realistic to every situation.”

The problem, Galpin says, is that people who wake up and feel raring to go are pretty hard to come by nowadays.

“If somebody is like that, it’s often because they’re on a load of stimulants and sleep medication,” he continues. “They tell you they feel great during the day, but they’ve had 12 espressos, then they take a bunch of sedatives at night.”

Read more: Four science-backed ways to make your daily walk even better for your health

How to improve your sleep

Sleep issues are inarguably widespread, leading many people to grow tired of feeling tired all the time. Galpin was part of a team that produced a 2025 paper in the Lifestyle Medicine journal detailing “all scientifically known” environmental factors impacting your sleep quality, and the “exact protocols” you can use to trump them. You can find a version of this table below.

“These are the things most people don’t pay attention to,” says Galpin. “And if they do, they’re just told to keep their bedroom cold, dark and quiet. But if I live in a city, I have buses that are constantly going by my apartment and I can’t control the light outside – all of this is in the paper.”

While not in the table below, consistent sleep timing and regularity are further“incredibly important” factors to consider, Galpin adds.

Environmental factor

Optimal protocols

Noise exposure

“To minimise noise-induced sleep disruption, current World Health Organisation (WHO) guidelines recommend noise limits of 45 dB(A) for road traffic, 44 dB(A) for rail traffic and 40 dB(A) for air traffic during the sleep period.”

The study says people sensitive to noise-induced sleep disruption might benefit from using earplugs. Existing research does not support the use of noise machines.

Light exposure

“Starting three or more hours before bedtime and continuing while doing any necessary wakeful activities during the sleep period, light exposure at the eye should be less than or equal to 10 lux using the melanopic EDI (equivalent daylight illuminance).”

This is a very soft, dim level of light. To achieve this, the paper recommends using “warm white” lightbulbs, and adds that blue light glasses may be helpful in environments where the light cannot be controlled.

“During the sleep period, melanopic EDI should be less than or equal to 1 lux. Light-blocking items such as blackout blinds and eye masks make this easily attainable. If there is a need for bedroom devices that emit light, such as alarm clocks, it is preferable to choose ones that emit red light.”

Screen time

The impact of devices with screens on sleep is likely to be small, the paper says. But there are steps you can take to further reduce this impact, such as lowering the brightness settings.

“If agreeable, use programmes that reduce short-wavelength light emissions around sleep,” the paper advises. “If screen time contributes to bedtime procrastination, consider interventions to limit screentime, such as disabling the autoplay setting on television streaming services.

“If possible, turn screen-based devices off or disconnect them from 30 minutes before sleep until when you wake up for the day ahead. If there is a need to be contactable, keep a ‘dumbphone’ in the bedroom.”

Temperature

“When practical, maintain a cool sleep environment (perhaps 17–21C) with moderate relative humidity (perhaps 40–60 per cent),” the paper states. “At low ambient temperatures, having a hot (40–42.5C) 10-minute shower or bath one to two hours before bed, using a heated eye mask (perhaps 40C) for about 20 minutes before bed, wearing additional clothing layers in bed, using a high tog (a rating of greater than 10) duvet, selectively warming the distal skin (eg by wearing socks) and turning on the heating in the second half of the sleep period can support sleep.

“At high ambient temperatures, having a cool (not cold) shower or bath one to two hours before bed, adopting a side-lying sleep posture, wearing either minimal cotton clothing or sleeping naked, using a low tog (a rating of less than five) duvet or sheets alone, resting on a mattress and pillow that maximise heat dissipation, implementing active cooling at the start of the sleep period (by using a fan, for instance) and maintaining euhydration through adequate fluid intake can reduce heat stress and facilitate sleep.”

Air quality

“High levels of certain forms of particulate matter in the air might disrupt sleep. In such conditions, air purification devices might support sleep. It is plausible that maintaining a clean sleep environment, including regularly washing bedding, may also improve air quality.”

Sleep ergonomics

“Supine [lying on your back] sleep postures exacerbate sleep-related breathing problems. When indicated, positional therapies should be used to move individuals into side-lying sleep postures. In the case of simple snoring, inclining the bed can improve respiration.”

Odorants

“When in keeping with personal preferences, lavender essential oil can be used to aid sleep, in part by reducing anxiety.”

Bed partners

“Bed partners with conflicting sleep preferences should carefully weigh the pros and cons of sleeping in separate beds before deciding whether the potential upsides of the prospect of better sleep outweigh any perceived downsides. In general, pet owners should not share beds with their pets unless there is a compelling reason to.”

Sleep-monitoring devices

“The potential usefulness of sleep trackers should be considered on a case-by-case basis. In general, however, people without clinical sleep disorders who are anxious about their sleep should be discouraged from tracking their sleep at present.”

Undiagnosed sleep disorders

The assessment and subsequent tips above will work on someone whose poor sleep quality comes as a result of their environment.

However, Galpin’s primary prescribed step in solving your sleep problems is to gain an insight into whether or not you have a sleep disorder, as the vast majority go undetected and they affect tens of millions of people across the globe.

“There’s insomnia, there’s restless leg syndrome and then there’s a whole bunch of sub-disease ones,” Galpin says. “But if you go to a sleep hospital, they’re only looking for apnoea. If you have anything else that falls under this list, you just get told, ‘Here are drugs or a CPAP [a continuous positive airway pressure device which keeps your airways open while you sleep]’.”

Galpin likens it to being rushed to hospital after a car crash. Your knee is facing the wrong direction, but an X-ray reveals there are no broken bones, so despite your horrific injuries, you are told you are fine.

“That’s what sleep medicine is like,” he says. “If you have a medical issue going on, there’s no amount of meditation, L-theanine or blue light blockers that are going to make a difference. These are correctable things, but the solution you’re providing is nowhere close to the problem you actually have.”

You may not have a sleep disorder or any underlying issues, but if you consistently struggle with your sleep, Galpin recommends starting with “high-fidelity testing” or a consultation with an expert that looks beyond apnoea.

This is the aim of his company Absolute Rest – a three-month individualised sleep study conducted on a consumer, which uses multiple sensors to ensure the brain, heart, lungs and muscles are functioning properly. This information is then used by experts to create a personalised sleep optimisation plan.

“We’ve had precision nutrition for about a decade, precision medicine has been here for around 20 years and it’s getting better, but precision sleep is primordial – it’s just getting started,” Galpin says.

“We’re spending billions each year on sleep, but it’s getting worse, and that’s because we’re spending our money on really bad testing, drugs and CPAPs. These things are great in the right situation, but they’re not going to do anything for something like a circadian disorder.”

Galpin’s list below contains some of the signs that you might be suffering from a sleep disorder:

  • You have “copious amounts of stimulants” or use powerful supplements throughout the day.
  • Excessive snoring.
  • Excessive daytime sleepiness.
  • It takes you longer than 20 minutes to fall asleep.
  • You’re waking more than once per night most nights.
  • It takes you more than 15-20 minutes to go back to sleep after you wake up.

“All of these things are correctable if you use the right tool in the right situation,” he says.

Read more: The science-backed exercise method that can help fight the effects of ageing

Should you use a fitness tracker to record your sleep?

A fitness tracker can be a double-edged sword for your sleep, according to Galpin.

“Even if they’re not accurate, sleep trackers can be good for accountability,” he says. In other words, people will be more likely to make positive changes to their sleep routine if they know someone, or something, is keeping tabs on it.

“Awareness is another positive,” he adds. “Some people are convinced they have huge sleep disorders and they tell people they’re sleeping three or four hours per night – it’s like a badge of honour, because it’s what their mum or dad always talked about. Then the tracker finds they sleep for six or seven hours, so it can be a bit of a reality check.”

This, Galpin says, can be helpful for the masses. Where fitness trackers fall short is their accuracy in assessing sleep quality, and the part they play in orthosomnia.

“It’s the circumstances where people go, ‘Oh my God, I feel great, but my tracker said my deep sleep is only an hour, and my friend is at an hour-and-a-half all the time, so now I’m going to take this drug because I heard about it on a podcast.’”

Galpin also says the concept of “deep sleep” as one of the four sleep stages – presented on most fitness trackers as deep, rapid eye movement (REM), light and awake – is problematic.

“When you hear the phrase deep sleep, you want deep sleep,” he explains. “But it has nothing to do with the quality of your sleep, or the freshness you feel after – it just happens to be the name of a stage. If deep sleep was rebranded as ‘Tom sleep’, no one would care about it.”

This fixation with certain sleep stages can contribute considerably to the development of orthosomnia.

Galpin summarises: “Fitness trackers can be good, you just have to be careful. Use them judiciously and appropriately, and try to use the best parts of them without being sucked into the downsides.”

10-second tips

  • Wash your bedding weekly.
  • Aim to keep the air temperature between 17–21C, and the relative humidity at 40 and 60 per cent, in your bedroom.
  • Use dim lighting in your home in the three hours before sleep.
  • Stop using screens at least 30 minutes before sleep.
  • Do not share a bed with pets if possible.
  • Use sleep trackers cautiously, especially if they trigger negative emotions around sleep.

Read more: If you struggle to stay fit, try adding these nine simple science-backed behaviours into your week

Read more: A cardiac nurse says these five daily behaviours can reduce your risk of heart disease

Gary Neville hits out at ‘angry, middle-aged white men’ dividing UK

Gary Neville has revealed that he removed a union flag from one of his development sites in Manchester as it was being “used in a negative fashion”.

Neville released a video on Friday followingthe Yom Kippur terrorist attack at a Manchester synagoge outlining his thoughts on recent events and questioning the patriotism behind putting up union flags.

He explained how he feels the nation is “being turned on each other” by “angry, middle-aged white men who know what they’re doing”.

He described heading down Bury New Road and witnessing the Jewish community coming together in the aftermath of the attack and being “out in the streets defiant”.

Neville then compared it to a journey down Littleton Road in Salford, where he saw “probably 50-60” union jack flags, causing him to question why they are now being put up in such numbers.

“Funnily enough on one of my development sites last week there was a union jack flag put up and I took it down instantly,” said the former footballer turned property developer.

“Some people might be watching this and thinking: ‘Gary you’re not really patriotic.’ I’ve played for my country 85 times, I love my country, I love Manchester and I love England.

“I’ve been building in this city for 15-20 years, and there’s no one put a union jack flag up in 15-20 years, so why do you need to put one up now?”

Neville added: “The union jack flag used in a negative fashion is not right and I’m a proud supporter of England, of Great Britain, of our country and will champion it anywhere in the world as one of the greatest places to live,

“But I think we need to check ourselves, check ourselves and start to think about bringing ourselves back to a neutral point because we’re being pulled right and left and we don’t need to be pulled right and left at all.”

Neville has voiced his opinions on political and social issues before, including speaking about worker’s rights ahead of the World Cup in Qatar, the working conditions of NHS staff in the UK, critiquing Boris Johnson when he was prime minister and, more recently, hitting out at Chancellor Rachel Reeves over her decision to increase national insurance tax.

Faith and communities minister, Miatta Fahnbulleh, agreed with Neville’s assessment that there are people “trying to stoke tension” within the country and claimed that “life is really tough” for people across all commuities at present.

She told ITV’s Good Morning Britain: “We’ve seen this playbook before. Life is really tough for people across our communities. I spent a lot of time going around our communities, talking to people. People are ground down.

“We’ve had a decade-and-a-half in which living standards haven’t budged and people have seen their communities held down. And you will get people trying to stoke division, trying to blame others, trying to stoke tension.”

However, Reform UK MP Lee Anderson disagreed with Neville’s judgement of the current political climate and called on the former footballer to “just shut up” on X.

Anderson posted: “So @GNev2 is asking why people are now flying the union flag in their towns. I’ll tell you why – people feel threatened and feel they have not been listened to for decades.

“You had no problem in playing in front of the England flag. And the middle aged English men you talk about are the same type men that paid your wages. I believe in free speech but on this occasion just shut up.

“You are completely out of touch. And a bit of a hypocrite.”

Eats, Beats and Storied Streets: A journey through Louisiana

Few places in America are as spellbinding as Louisiana. Streets are alive with music, every table groans with food that tells a story, and every river bend reveals landscapes as mysterious as they are beautiful. Whether you’re dancing to zydeco in Lafayette, devouring beignets in the French Quarter, or gliding through the Atchafalaya swamps in search of alligators, this is a destination which offers travellers an unforgettable blend of rhythm, flavour and culture.

Music that Moves You

A seemingly never-ending party, a stroll through the bouncing streets of New Orleans’ French Quarter is one of America’s most thrilling sensory experiences. Guitars crunch, symbols crash and horns howl on every street corner, from Bourbon Street to Frenchmen Street. This Cajun corner of the US has a deep heritage too, and the Preservation Hall – dating back to 1961 – is an essential stop. With its intimate time-worn walls and wooden chairs facing the small stage, it’s a shrine to New Orleans jazz and every note should be savoured.

But Louisiana’s music tradition goes far beyond the Big Easy. Beginning in 1981, the Baton Rouge Blues Festival is one of the country’s oldest blues festivals and the state capital is a haven of Cajun music. It’s also the home of the swamp blues, so to hear the best of these laid-back rhythms, spend a foot-tapping night at Phil Brady’s Bar & Grill or Henry Turner Jr’s Listening Room. And for a little backyard boogie from local Louisiana musicians, try and hit the wonderfully chilled out Bee Nice Concert Series.

One of the more niche regional sounds is zydeco, and these infectious beats driven by accordions and washboards are perfect for dancing the night away. Over in Lafayette, the lush outdoor Hideaway on Lee and the charming Blue Moon Saloon host high-energy zydeco and Cajun jams. For a deeper dive into this unique music of the swamp, drop by the Festivals Acadiens et Créoles for three glorious days of Cajun, Creole, and zydeco sounds.

Flavours to Savour

Louisiana has one of America’s most distinct food cultures, with Creole dishes like gumbo and jambalaya not found anywhere else. Needless to say, the fiery flavours found in these creations are sublime and it’s no surprise that 2025 is Louisiana’s Year of Food.

With its rich broth, often featuring a roux base and embellished by juicy shrimp and thick sausage, gumbo is arguably the quintessential Creole dish. If you’re in New Orleans, look no further than no–frills downtown spots like Coop’s Place or head out to neighbourhood joints like the upscale Gabrielle Restaurant who serve a smoky take on Cajun-style gumbo or the dense dishes plated up at Liuzza’s by the Track. And if you’re so enraptured by this unique stew, then learn how to make it at home at the New Orleans School of Cooking.

A Cajun rice dish that originated in southern Louisiana in the 18th Century, Jambalaya is also iconic down here and can include meats, vegetables, seafood and spices in its mouthwatering mix. The Jambalaya Shoppe is dotted all around southern Louisiana and is a good place to start, though make time to visit Gonzales – the ‘Jambalaya Capital of the World. It even has its own Jambalaya Festival every spring.

Remember to make time for sweet treats though, as Louisiana’s beignets are something special. Warm, deep-fried pastries dusted with powdered sugar, these gentle delights are the perfect cafe snack. Open since 1862, the Cafe du Monde is an iconic French Quarter spot to watch the world go by with a beignet and café au lait.

And if you’re here for Mardi Gras, make sure to sample the sweet colourful King Cake as the jaunty floats pass by.

Culture and the Great Outdoors

Louisiana’s diverse cultural heritage is as unique as its landscape. French, Spanish, African, Caribbean and native influences all converge into Cajun and Creole identities and that’s most famously reflected in the state’s sublime cuisine. But don’t miss the great outdoors, as Louisiana’s biodiversity is enchanting too.

Acadiana’s humid moss-cloaked swamps and bayous are one of America’s last wildernesses, and boat tours of these serene and ethereal landscapes are unforgettable, especially if you spot wildlife like American Alligators, beavers, herons, eagles and white tail deer. The Atchafalaya Basin, just east of Lafayette, is a particular haven and several airboat tours depart from here, including McGee’s Swamp Tours and Last Wilderness Swamp Tours.

Road trails through these bayous can be just as inspiring, and the Bayou Teche National Byway tells stories. Running for 183 miles from Arnaudville down to Morgan City, this serpentine route passes by ornate antebellum homes like Shadows-on-the-Teche, tranquil fields of sugar cane, breezy swamps and historic towns packed with friendly cafes, zydeco dancehalls and local museums.

Look out for the region’s lively 400+ festivals too, which often celebrate Louisiana’s local culture. The Festival International de Louisiane in Lafayette celebrates the links between Acadiana and the Francophone world, through music, art and food, while the Southwest Louisiana Zydeco Music Festival in Opelousas aims to preserve Louisiana’s most gleeful music genre. And there’s no better way of learning about the state’s people and heritage than at the various tours, concerts, talks and cultural events held in Vermillionville in Lafayette.

SNL brutally mocks JK Rowling with hilarious Dobby skit

Saturday Night Live (SNL) viewers were left in hysterics after a skit that mocked Harry Potter author JK Rowling.

On the latest episode of the US sketch show, comedian Bowen Yang dressed up as house elf character Dobby, who claimed he’d been sent by Rowling, whom he called his “master”.

Days after Rowling hit out at “ignorant” actor Emma Watson, who played Hermione in the franchise, SNL poked fun at the ongoing friction between the pair over Rowling’s comments on gender ideology and trans rights.

Rowling accused Watson of using her Harry Potter link to criticise her gender critical views – and rejected the former child star’s claim that she treasures her despite their differences.

When SNL star Michael Che asked Dobby if he was scared to be in the studio, Yang as Dobby replied: “Why would Dobby be scared, sir? Dobby’s just about to publicly weigh in on trans people, that’s all.”

“Master sent Dobby to go on the telly and define once and for all what a woman is, sir.”

The elf then “revealed” that his master was Rowling and sarcastically praised the author for doing “so much for inclusion in general”.

“Remember when Dumbledore was gay after the books came out? And when Hermione was Black only on Broadway? And was Cho Chang Asian? Dobby can’t remember if the character named Cho Chang was Asian.”

Rowling casually announced that Hogwarts headmaster Albus Dumbledore was gay in 2007 during a Q&A about the books after the final instalment had been published.

Meanwhile, in 2016, Black actor Noma Dumezweni originated the role of a grown-up Hermione in the West End play Harry Potter and the Cursed Child.

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Yang as Dobby continued, referencing the Rowling controversy: “The point is, Dobby came here to say that women have vaginas and women’s bathrooms are for women only and girls and ghosts of girls.”

This was a reference to Harry Potter character Moaning Myrtle, the ghost of a former Hogwarts student who haunts the girls’ bathroom.

SNL viewers praised the skit as one of the show’s “funniest” in a while – particularly praising a wardrobe malfunction that saw Yang declare: “Dobby’s come undone!”

Watson and her former co-stars Daniel Radcliffe and Rupert Grint are vocal advocates for trans rights and, in the last five years, have condemned Rowling’s controversial comments that have been criticised as transphobic.

Rowling said that “Emma Watson and her co-stars have every right to embrace gender identity ideology”, but added: “Emma and Dan in particular have both made it clear over the last few years that they think our former professional association gives them a particular right – nay, obligation – to critique me and my views in public.

“Years after they finished acting in Potter, they continue to assume the role of de facto spokespeople for the world I created.”

Outcry over shock withdrawal of Irish presidential candidate

The dramatic withdrawal of Jim Gavin from the Fianna Fail presidential nomination has been branded a “very serious miscalculation” by an MEP who ran against him.

Mr Gavin, a retired army pilot and former Dublin Gaelic football manager, announced his departure on Sunday night, hours after facing questions over claims he owed a former tenant €3,300.

Billy Kelleher, the Corkman, MEP, and former junior minister who contested the nomination, told RTE Radio on Monday that the party “didn’t do our due diligence” in choosing Mr Gavin.

He added he had raised concerns about the process being “quite a chaotic scene” in early August. Mr Gavin, supported by Taoiseach and Fianna Fail leader Micheal Martin, secured the party’s nomination last month after a contest against Mr Kelleher.

“From the perspective of individuals, you have to feel very sorry for Jim Gavin and his family,” Mr Kelleher added.

“This is a shell shock obviously to the presidential election campaign itself, and the Fianna Fail party as well, from the point of view that we don’t have a candidate in the race. So all in all, it is deeply, deeply, deeply upsetting.”

He added: “We clearly we didn’t do our due diligence, didn’t do enough of an interrogation, and that was the issue I raised at the outset.

“I was clearly concerned that there seemed to be no proper process in place, there was no scrutiny of candidates, names were being mentioned on an ad hoc basis. I thought, all in all, it was quite a chaotic scene in early August.”

He said there was no “open tendering” for people to put themselves forward as a candidate and the decision seemed “preordained” when, he said, party members should be consulted.

“We can’t have a situation where a candidate is pushed to the parliamentary party under extreme pressure on members, and then we find halfway through the campaign that the candidate wasn’t prepared, was under huge pressure, and we end up now in a situation where we don’t have a candidate.”

He refrained from commenting on what it means for Mr Martin’s leadership, saying it was up to members of the Dail.

Mr Kelleher added that he did not expect “anything to change from that perspective over the next couple of weeks or months”, but said that decisions that were made “must have consequences”.

“It was very, very evident that there was full support been given to Mr Gavin from Micheal Martin and others in the leadership,” he said.

“But I think what we really have to do initially is just to assess the process, how it went so horribly wrong, so quickly.”

He added: “Obviously, an awful lot of people are very upset over this. I mean, we have Fianna Fail members right across the entire country, Fianna Fail voters that have nobody to vote for or campaign for in this particular election, and that does have consequences from a party perspective.

“We can’t have a situation where this is just swept under the carpet and we all move on.

“It’s a very serious miscalculation. It has caused an awful lot of trauma, both to individuals, in terms of Jim Gavin and his family, and more broadly than to the Fianna Fail parliamentary party, and the integrity of how we actually assess candidates.”