Harris has âno knowledgeâ anyone tried to get RTE to take down viral clipOliver Glasner declared Crystal Palace are on the right path after they finally broke their away duck with a 1-0 win at Ipswich. Jean-Philippe Mateta struck in the second half with the only real piece of quality in a nervy encounter between two struggling teams. It is now two wins and three draws from the last six matches for Glasnerâs side, whose winter revival is gathering pace nicely following a sticky start to the campaign. âI feel very happy, weâre all very pleased with the result, it was not the best performance but the result was more important,â said the Eagles boss. âMost of the time we controlled the game and we scored an amazing goal, a fantastic finish from JP. âWe had more chances to decide the game but we couldnât, but I think the win was well deserved. âWe didnât give them any chances from open play and with a clean sheet you can always take the win. âItâs a big win. Now itâs not time to sit back and relax but to keep going. In four days we face Manchester City. We stay humble. There are still many things to improve but we are on the right path.â Ipswich looked the likelier to score as a low-key first half drew to a close and were denied by a point-blank save by Dean Henderson from Harry Clarkeâs near-post header. Shortly after the interval Wes Burns got clear down the right and lifted an inviting cross towards Liam Delap, whose header was straight at Henderson. However, from out of nowhere Palace conjured up a lightning counter-attack to go ahead on the hour. Eberechi Eze led the charge before feeding Mateta, who surged forward with a couple of stepovers before brushing off the attention of Jacob Greaves and finishing superbly past Arijanet Muric. It was the French forwardâs sixth goal of the season, and his first away from Selhurst Park. Back came Ipswich with Leif Davis fizzing in another cross for Delap, who somehow mistimed his jump and completely missed the ball from six yards. As time ticked down Greaves looped a header against the far post, with the rebound just eluding substitute Ali-Al Hamadi. âFrustrating night,â said Town boss Kieran McKenna. âIt was a tight first half, we werenât fantastic in terms of the flow of the game and didnât create as many opportunities as we wanted. But having said that neither did our opponents. âIn the second half we conceded a really poor goal and that proved decisive. We can do better than we did tonight.â
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Sports on TV for Nov. 23 - 24WASHINGTON (AP) â One year after the Jan. 6, 2021 , U.S. Capitol attack, Attorney General Merrick Garland said the Justice Department was committed to holding accountable all perpetrators âat any levelâ for âthe assault on our democracy.â That bold declaration won't apply to at least one person: Donald Trump. Special counsel Jack Smith's move on Monday to abandon the federal election interference case against Trump means jurors will likely never decide whether the president-elect is criminally responsible for his attempts to cling to power after losing the 2020 campaign. The decision to walk away from the election charges and the separate classified documents case against Trump marks an abrupt end of the Justice Departmentâs unprecedented legal effort that once threatened his liberty but appears only to have galvanized his supporters. The abandonment of the cases accusing Trump of endangering American democracy and national security does away with the most serious legal threats he was facing as he returns to the White House. It was the culmination of a monthslong defense effort to delay the proceedings at every step and use the criminal allegations to Trump's political advantage, putting the final word in the hands of voters instead of jurors. âWe always knew that the rich and powerful had an advantage, but I donât think we would have ever believed that somebody could walk away from everything,â said Stephen Saltzburg, a George Washington University law professor and former Justice Department official. âIf there ever was a Teflon defendant, thatâs Donald Trump.â While prosecutors left the door open to the possibility that federal charges could be re-filed against Trump after he leaves office, that seems unlikely. Meanwhile, Trump's presidential victory has thrown into question the future of the two state criminal cases against him in New York and Georgia. Trump was supposed to be sentenced on Tuesday after his conviction on 34 felony counts in his New York hush money case , but it's possible the sentencing could be delayed until after Trump leaves office, and the defense is pushing to dismiss the case altogether. Smith's team stressed that their decision to abandon the federal cases was not a reflection of the merit of the charges, but an acknowledgement that they could not move forward under longstanding Justice Department policy that says sitting presidents cannot face criminal prosecution. Trump's presidential victory set âat odds two fundamental and compelling national interests: On the one hand, the Constitutionâs requirement that the President must not be unduly encumbered in fulfilling his weighty responsibilities . . . and on the other hand, the Nationâs commitment to the rule of law,â prosecutors wrote in court papers. The move just weeks after Trump's victory over Vice President Kamala Harris underscores the immense personal stake Trump had in the campaign in which he turned his legal woes into a political rallying cry. Trump accused prosecutors of bringing the charges in a bid to keep him out of the White House, and he promised revenge on his perceived enemies if he won a second term. âIf Donald J. Trump had lost an election, he may very well have spent the rest of his life in prison,â Vice President-elect JD Vance, wrote in a social media post on Monday. âThese prosecutions were always political. Now itâs time to ensure what happened to President Trump never happens in this country again.â After the Jan. 6 attack by Trump supporters that left more than 100 police officers injured, Republican leader Mitch McConnell and several other Republicans who voted to acquit Trump during his Senate impeachment trial said it was up to the justice system to hold Trump accountable. The Jan. 6 case brought last year in Washington alleged an increasingly desperate criminal conspiracy to subvert the will of voters after Trump's 2020 loss, accusing Trump of using the angry mob of supporters that attacked the Capitol as âa toolâ in his campaign to pressure then-Vice President Mike Pence and obstruct the certification of Democrat Joe Biden's victory. Hundreds of Jan. 6 rioters â many of whom have said they felt called to Washington by Trump â have pleaded guilty or been convicted by juries of federal charges at the same courthouse where Trump was supposed to stand trial last year. As the trial date neared, officials at the courthouse that sits within view of the Capitol were busy making plans for the crush of reporters expected to cover the historic case. But Trump's argument that he enjoyed absolute immunity from prosecution quickly tied up the case in appeals all the way up to the Supreme Court. The high court ruled in July that former presidents have broad immunity from prosecution , and sent the case back to the trial court to decide which allegations could move forward. But the case was dismissed before the trial court could get a chance to do so. The other indictment brought in Florida accused Trump of improperly storing at his Mar-a-Lago estate sensitive documents on nuclear capabilities, enlisting aides and lawyers to help him hide records demanded by investigators and cavalierly showing off a Pentagon âplan of attackâ and classified map. But U.S. District Judge Aileen Cannon dismissed the case in July on grounds that Smith was illegally appointed . Smith appealed to the Atlanta-based 11th U.S. Circuit Court of Appeals, but abandoned that appeal on Monday. Smith's team said it would continue its fight in the appeals court to revive charges against Trump's two co-defendants because âno principle of temporary immunity applies to them.â In New York, jurors spent weeks last spring hearing evidence in a state case alleging a Trump scheme to illegally influence the 2016 election through a hush money payment to a porn actor who said the two had sex. New York prosecutors recently expressed openness to delaying sentencing until after Trump's second term, while Trump's lawyers are fighting to have the conviction dismissed altogether. In Georgia, a trial while Trump is in office seems unlikely in a state case charging him and more than a dozen others with conspiring to overturn his 2020 election loss in the state. The case has been on hold since an appeals court agreed to review whether to remove Fulton County District Attorney Fani Willis over her romantic relationship with the special prosecutor she had hired to lead the case. Associated Press reporter Lisa Mascaro in Washington contributed.
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WASHINGTON (AP) â President-elect Donald Trump's transition team on Tuesday signed an agreement to allow the Justice Department to conduct background checks on his nominees and appointees after a weeks-long delay. The step lets Trump transition aides and future administration staffers obtain security clearances before Inauguration Day to access classified information about ongoing government programs, an essential step for a smooth transiton of power. It also allows those nominees who are up for Senate confirmation to face the background checks lawmakers want before voting on them. Teams of investigators have been standing by to process clearances for Trump aides and advisers. âThis agreement with the Department of Justice will ensure President Trump and his team are ready on Day 1 to begin enacting the America First Agenda that an overwhelming majority of our nation supported on Election Day," said Susie Wiles, Trump's designate to be White House chief of staff. The announcement comes a week after the Trump transition team signed an agreement with the Biden White House to allow transition staff to coordinate with the existing federal workforce before taking office on Jan. 20. The White House agreement was supposed to have been signed by Oct. 1, according to the Presidential Transition Act, and the Biden White House had issued both public and private appeals for Trumpâs team to sign on. Security clearances are required to access classified information, including on ongoing operations and threats to the nation, and the Biden White House and outside experts have emphasized to Trump's team the importance of having cleared personnel before Inauguration Day so they could be fully briefed and ready to run the government. Republican Senators have also insisted on FBI background checks for Trump's nominees before they face confirmation votes, as has been standard practice for decades. Lawmakers have been particularly interested in seeing the findings of reviews into Trump's designated nominee for defense secretary, former Fox News host Pete Hegseth, and for Rep. Tulsi Gabbard to be director of national intelligence. âThatâs why itâs so important that we have an FBI background check, a committee review of extensive questions and questionnaires, and a public hearing,â said. Sen. Susan Collins, R-Maine on Monday. John Thune, the incoming Senate Republican leader, said the Trump team âunderstands thereâs going to have to be a thorough vetting of all these nominees.â â AP congressional correspondent Lisa Mascaro contributed.Flag football uses talent camps to uncover new stars
Published 5:58 pm Tuesday, December 3, 2024 By Data Skrive Wednesdayâs college basketball slate includes two games with a ranked team in play. Among those contests is the Oklahoma Sooners taking on the Louisville Cardinals. Watch womenâs college basketball, other live sports and more on Fubo. What is Fubo? Fubo is a streaming service that gives you access to your favorite live sports and shows on demand. Use our link to sign up for a free trial. Catch tons of live womenâs college basketball , plus original programming, with ESPN+ or the Disney Bundle.Man City blow three-goal lead in Champions League, Bayern beat PSGSouth Sudan's President Salva Kiir held an urgent meeting of top security brass on Friday after a shootout at the home of powerful former spy chief Akol Koor, who was sacked almost two months ago amid rumours of a coup plot. Gunfire erupted on Thursday evening in the capital Juba, sparking concerns about the stability of the world's youngest country that is already plagued by power struggles, ethnic infighting and a deep economic malaise. The shooting around the home of Koor, who was fired by Kiir in early October and placed under house arrest, caused panic among local residents before it was contained after about an hour. Following the meeting, South Sudan People's Defence Forces (SSPDF) spokesman Lul Ruai Koang said the incident took place after a "misunderstanding" between security forces attempting to relocate the ex-head of the National Security Services. Koang said Koor had now agreed to the relocation "with his dear wife, one bodyguard, and a cook" elsewhere in the city. He would be provided with additional army protection at his new residence, but Koang emphasised he was not under "their (army) detention." He said four people, two civilians and two soldiers, had been killed during the confrontation. The meeting convened by Kiir included the heads of defence, police, national security and military intelligence. A source in the presidency press unit said Koor was also present. The Sudans Post newspaper quoted a security official as saying the meeting had "resolved all outstanding tensions" and that the spy chief and his family "have been assured of their safety". In an alert to its staff on the ground on Thursday, the United Nations in South Sudan had said the shooting was linked to the arrest of the former spymaster and advised people to take cover. Koang told AFP that Koor "remains at his house", and denied claims circulating on social media that he had fled to the UN compound in Juba. There was a heavy deployment of military forces around his home in the Thongpiny district, an AFP correspondent said, but traffic has resumed and people were going about their daily business. Police spokesman John Kassara said the situation was now calm but that Thongpiny remained sealed off and residents "should remain vigilant". Koor became head of the feared National Security Services (NSS) after South Sudan's independence in 2011 but was sacked in October leading to widespread speculation he had been planning to overthrow Kiir. After his dismissal from the NSS, Koor was appointed governor of Warrap State, Kiir's home state, but this was abruptly revoked by the president before he took the oath of office. Koang said there had been a "misunderstanding" between two security services forces present at Koor's residence when a third unit arrived for the relocation. "That was the start of the armed confrontation that you heard," he said. Four people, two servicemen and two civilians, were killed in the incident, he said, and two civilians were wounded. Koor's sacking came just two weeks after Kiir again postponed by two years, to December 2026, the first elections in the nation's history. The delay has exasperated the international community, which has been pressing the country's leaders to complete a transitional process, including unifying rival armed forces and drawing up a constitution. The NSS was at the centre of controversy in July when parliament approved amendments to legislation allowing the agency to continue to arrest -- without a warrant -- anyone accused of offences against the state, raising alarm among rights groups and South Sudan's international partners. The country has struggled to recover from a brutal civil war between forces loyal to Kiir and his now deputy Riek Machar from 2013 to 2018 that killed about 400,000 people and drove millions from their homes. It remains one of the poorest and most corrupt countries on the planet and continues to be plagued by chronic instability and climate disasters. str-txw-rbu/giv
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WASHINGTON â American Airlines briefly grounded flights nationwide Tuesday because of a technical problem just as the Christmas travel season kicked into overdrive and winter weather threatened more potential problems for those planning to fly or drive. Government regulators cleared American flights to get airborne about an hour after the Federal Aviation Administration ordered a national ground stop for the airline. The order, which prevented planes from taking off, was issued at the airline's request after it experienced trouble with its flight operating system, or FOS. The airline blamed technology from one of its vendors. As a result, flights were delayed across American's major hubs, with only 36% of the airline's 3,901 domestic and international flights leaving on time, according to Cirium, an aviation analytics company; 51 flights were canceled. An American Airlines employee wearing looks toward quiet check-in counters Tuesday in the American terminal at Miami International Airport in Miami. Dennis Tajer, a spokesperson for the Allied Pilots Association, a union representing American Airlines pilots, said the airline told pilots at 7 a.m. Eastern that there was an outage affecting the FOS system. It handles different types of airline operations, including dispatch, flight planning, passenger boarding, as well as an airplane's weight and balance data, he said. Some components of FOS went down in the past, but a systemwide outage is rare, Tajer said. Hours after the ground stop was lifted, Tajer said the union had not heard about "chaos out there beyond just the normal heavy travel day." He said officials were watching for cascading effects, such as staffing problems. On social media, however, customers expressed frustration with delays that caused them or their family members to miss connecting flights. One person asked if American planned to hold flights for passengers to make connections, while others complained about the lack of assistance they said they received from the airline or gate agents. Travelers wait in line for security checks Tuesday at the Los Angeles International Airport in Los Angeles. Bobby Tighe, a real estate agent from Florida, said he would miss a family Christmas Eve party in New York because his American flight was repeatedly delayed. The delays made him miss a connecting flight, leaving him the choice of going to his destination â Westchester, N.Y. â on Christmas Day or taking another flight to Newark, N.J., scheduled to land Tuesday evening. He chose the latter. "I'm just going to take an Uber or Lyft to the airport I was originally supposed to go to, pick up my rental car and kind of restart everything tomorrow," Tighe said. He said his girlfriend was "going through the same exact situation" on her way from Dallas to New York. Cirium noted the vast majority of flights departed within two hours of their scheduled departure time. A similar percentage â 39% â arrived at their destinations as scheduled. Dallas-Fort Worth, New York's Kennedy Airport and Charlotte, North Carolina, saw the greatest number of delays, Cirium said. Washington, Chicago and Miami experienced considerably fewer delays. Meanwhile, the flight-tracking site FlightAware reported that 4,058 flights entering or leaving the U.S., or serving domestic destinations, were delayed, with 76 flights canceled. The site did not post any American Airlines flights Tuesday morning, but it showed in the afternoon that 961 American flights were delayed. Amid the travel problems, significant rain and snow were expected in the Pacific Northwest at least into Christmas Day. Showers and thunderstorms were developing in the South. Freezing rain was reported in the Mid-Atlantic region near Baltimore and Washington, and snow fell in New York. An American Airlines employee wearing a Santa Claus hat walks through the American terminal Tuesday at Miami International Airport in Miami. Because the holiday travel period lasts weeks, airports and airlines typically have smaller peak days than they do during the rush around Thanksgiving, but the grind of one hectic day followed by another takes a toll on flight crews. And any hiccups â a winter storm or a computer outage â can snowball into massive disruptions. That is how Southwest Airlines stranded 2 million travelers in December 2022, and Delta Air Lines suffered a smaller but significant meltdown after a worldwide technology outage in July caused by a faulty software update from cybersecurity company CrowdStrike. Many flights during the holidays are sold out, which makes cancellations even more disruptive than during slower periods. That is especially true for smaller budget airlines that have fewer flights and fewer options for rebooking passengers. Only the largest airlines, including American, Delta and United, have "interline agreements" that let them put stranded customers on another carrier's flights. This will be the first holiday season since a Transportation Department rule took effect that requires airlines to give customers automatic cash refunds for canceled or significantly delayed flights. Passengers still can ask to get rebooked, which is often a better option than a refund during peak travel periods. That's because finding a last-minute flight on another airline tends to be expensive. American Airlines employees check in travelers Tuesday in the American terminal at Miami International Airport in Miami. An American spokesperson said Tuesday was not a peak travel day for the airline â with about 2,000 fewer flights than the busiest days â so it had somewhat of a buffer to manage the delays. The Transportation Security Administration said it expected to screen 40 million passengers through Jan. 2. About 90% of Americans traveling far from home over the holidays will be in cars, according to AAA. Gasoline prices are similar to last year. The nationwide average Thursday was $3.04 a gallon, down from $3.13 a year ago, according to AAA. "It's not the destination, it's the journey," said American essayist Ralph Waldo Emerson. Ralph clearly was not among the travellers on one of more than 350 cancelled or 1,400 delayed flights after a worldwide tech outage caused by an update to Crowdstrike's "Falcon Sensor" software in July of 2023. U.S. airlines carried nearly 863 million travellers in 2023, with Canadian carriers accounting for another 150 million, many of whom experienced lost luggage, flight delays, cancellations, or were bumped off their flights. It's unclear how many of them were compensated for these inconveniences. Suffice it to say, posting a crabby rant on social media might temporarily soothe anger, but it won't put wasted money back in pockets. Money.ca shares what to know in order to be compensated for the three most common air travel headaches. Bags elected to go on a vacay without you? Check off the following: If you expect a large payout, think again. Tariffs (air carrier contracts) limit the compensation amounts for "loss of, damage to, or the delay in delivery of baggage or other personal property." In the case of Air Canada, the maximum payout is $1,500 per passenger in the currency of the country where the baggage was processed. To raise that limit, purchase a Declaration of Higher Value for each leg of the trip. The charge is $0.50 for each $100, in which case the payout limit is $2,500. For Delta Air Lines, passengers are entitled to up to $3,800 in baggage compensation, though how much you'll receive depends on your flight. Delta will pay up to $2,080 for delayed, lost, and damaged baggage for international travellers, almost half of what U.S. domestic passengers can claim. If your flight is marked delayed for more than 30 minutes, approach the gate agent and politely request food and hotel vouchers to be used within the airport or nearby. Different air carriers and jurisdictions have their own compensation policies when flights are delayed or cancelled. For example, under European Union rules, passengers may receive up to 600 Euros, even when travelling on a non-EU carrier. Similarly, the DOT states that travellers are entitled to a refund "if the airline cancelled a flight, regardless of the reason, and the consumer chooses not to travel." However, US rules regarding delays are complicated. Some air carriers, such as Air Canada, do not guarantee their flight schedules. They're also not liable for cancellations or changes due to "force majeure" such as weather conditions or labour disruptions. If the delay is overnight, only out-of-town passengers will be offered hotel accommodation. Nevertheless, many airlines do offer some compensation for the inconvenience. If your flight is marked delayed for more than 30 minutes, approach the gate agent and politely request food and hotel vouchers to be used within the airport or nearby. In terms of cash compensation, what you'll get can differ significantly based on things like departure location, time, carrier, and ticket class. The DOT offers a helpful delay and cancellations dashboard designed to keep travellers informed about their compensation rights. The dashboard is particularly helpful because, as the DOT states on its website, "whether you are entitled to a refund depends on a lot of factorsâsuch as the length of the delay, the length of the flight, and your particular circumstances." The Canadian Transportation Agency is proposing air passenger protection regulations that guarantee financial compensation to travellers experiencing flight delays and cancellations, with the level of compensation varying depending on the situation and how much control the air carrier had. The proposed regulations include the following: The airline is obligated to complete the passenger's itinerary. If the new ticket is for a lower class of service, the air carrier would have to refund the cost difference; if the booking is in a higher class of service, passengers cannot be charged extra. If the passenger declines the ticket, the airline must give a full refund, in addition to the prescribed compensation. For overnight delays, the air carrier needs to provide hotel accommodation and transportation free-of-charge. Again, if you are unsatisfied, the Canadian Transportation Agency or Department of Transportation may advocate on your behalf. Passengers get bumped because airlines overbook. When this happens, the air carrier must compensate you. For international flights in the US, the rate is 200% of your one-way fare to your final destination, with a $675 maximum. If the airline does not make travel arrangements for you, the payout is 400% of your one-way fare to a maximum of $1,350. To qualify, you must check-in by the stated deadline, which on international flights can be up to 3 hours ahead. Keep in mind that if you accept the cash, you are no longer entitled to any further compensation, nor are you guaranteed to be rebooked on a direct flight or similar type of seat. Don't be too quick to give up your boarding pass. Negotiate for the best compensation deal that would include cash, food and hotel vouchers, flight upgrade, lounge passes, as well as mileage points. But avoid being too greedyâif the gate attendant is requesting volunteers and you wait too long, you'll miss the offer. According to Air Canada's tariff, if a passenger is involuntarily bumped, they'll receive $200, in cash or bank draft, for up to a two-hour delay; $400 for a 2-6 hours delay; and $800 if the delay is over six hours. (Air Canada was forced to raise its payouts in 2013 due to passenger complaints.) The new rules would raise the payout significantly: $900 for up to six hours; $1,800 for 6-9; and $2,400 for more than nine hours, all to be paid within 48 hours. Statistically speaking, Delta Airlines is the carrier most likely to bump. A few years ago, Delta raised its payout maximum to $9,950, while United Airlines tops out at $10,000. This story was produced by Money.ca and reviewed and distributed by Stacker. Get local news delivered to your inbox!
KINGSTON, Jamaica â Head of the Jamaica Constabulary Forceâs Public Safety & Traffic Enforcement Branch, Assistant Commissioner of Police (ACP) Gary McKenzie is warning the public against the use of firecrackers which can cause severe damage. Early Tuesday morning, videos circulated on social media showing three young boys throwing firecrackers, popularly known locally as âclappasâ, into vehicles at a traffic light along Hagley Park Road in St Andrew. Speaking with Observer Online , ACP McKenzie said he had not seen the video, but reminded the public that firecrackers are illegal and advised against engaging in such activities, noting that âclappasâ are a form of explosives. âAs we approach the end of the year and certainly this Christmas season, usually we have fireworks, we have persons bursting firecrackers and so on. Firecrackers are really illegal. As a matter of fact, it is a form of explosive and so we are advising against this,â McKenzie said. âAs a matter of fact, we shouldnât underestimate the fact that these clappas could cause some damage, especially if they go off near to petrol and so on,â he continued. Noting that the Towns and Communities Act, the Customs Act and the Gunpowder and Explosives Act allow provisions for individuals to set off fireworks which have to be applied for through the Ministry of National Security or the Custos of the various parishes, ACP McKenzie said without such authorisation, no fireworks should take place. âOnce clappas are heard, then the advice is that the police are to be notified. Persons need to know that once the police discover or gain intelligence that there are any explosives or firecrackers anywhere then once they investigate and find those then the requisite charges can be laid against them,â ACP McKenzie explained. âWe want people to be safe, we want people to enjoy themselves but it must be done in conformity with the law,â he added.Sleep expert Chris Tattersall claims making New Yearâs ârest-olutionsâ can help set Brits up sleep success over the coming year and is one of the healthiest things anyone can do. Tattersal says: "Having insufficient sleep can cause issues with both physical and emotional wellbeing, leading to the increased risk of conditions such as obesity, diabetes and cardiovascular problems. It can also compromise the immune system, making us all more susceptible to illness and impaired cognitive function, such as poor memory, attention, problem-solving, productivity and decision-making." According to Woolroomâs latest Clean Sleep Report, 83 per cent of people surveyed said that getting a regular, good nightâs sleep was the most important factor for their general wellbeing. Despite this, 60 per cent admitted they were getting less than six hours sleep per night. Tattersall has outline the five New Yearâs restolutions Brits should be aiming for in 2025 One: Getting the right amount of shut eye - for you The average adult needs seven to ten hours of sleep per night, andh women tending to benefit from closer to ten hours than men. This increases for youngsters; teens should be aiming for eight to ten hours, with school-age children requiring nine to twelve hours of sleep a night. Tattersall says: "As part of your 2025 New Yearâs restolutions, figure out how much sleep is optimal for you, and commit to achieving this every night come rain or shine. Using a sleep-tracking fitness watch can often be helpful for monitoring levels of sleep and using the data to create these goals, but this can also be achieved naturally by trialling new bedtimes and assessing energy levels the next day." Two: Create a bedtime routine â and stick to it Routine is king when it comes to getting the best nightâs sleep. Consistently carrying out the same, soothing activities before bedtime, signals to the brain that itâs time to wind down. Positive habits to consider for your bedtime routine include having a hot bath, using cosy lighting or candles, listening to calming music, or getting tucked up with a book. Even something as simple as opening the window to lower the temperature in your room to 18 degrees â the optimal temperature for a good nightâs sleep â can have a big impact. When these actions become habits associated with sleep, they can help to boost melatonin â the hormone responsible for making us feel tired and ready for bed. Whatever it is that helps you to drift off â stick to it every day. And yes, that includes weekends. Three: Ditch the screens before bed Screens produce blue light, which mimics the effect of daylight and suppresses melatonin. This disrupts your circadian rhythm and keeps our mind stimulated, so turning off TVs, phones, laptops and tablets two hours or more before bed works wonders for your sleep quality. For 2025, consider replacing the doomscrolling with activities like meditation or gratitude journalling, which not only set you up for a deep, restorative sleep, but also help to boost your mood upon waking. Tattersall adds: "Iâd also recommend using night mode on electronics in the evening to reduce the impact of blue light, and to avoid looking at social media, news platforms or particularly action-packed TV that might cause overstimulation close to bedtime." Four: What is your bedding made of To ensure you are creating the ultimate sleep environment, try switching to natural fibre wool bedding with linen bedding sheets . Itâs been scientifically proven to deliver a 25% deeper, more regenerative sleep than synthetic fibres due to its temperature regulating properties. Heat regulation is crucial to great sleep, and being too hot is often the number one disruptor. Waking intermittently throughout the night not only reduces the quality of sleep but leads to periods of restlessness, which in turn increase the symptoms of stress and deregulates your nervous system. For those who co-sleep, waking through the night due to heat can also cause unnecessary disturbance to a partner. The temperature-regulating properties of wool are not only great for individuals, but also balance temperatures between two sleepers avoiding any further disruption. Five: Become sleep-conscious throughout the day Good sleep hygiene starts from the moment you wake up, encompassing the daily habits that promote good sleep. I always advise limiting caffeine and alcohol in the afternoon and evening, avoiding naps longer than 30 mins during the day, and getting natural sunlight exposure in the morning to regulate your circadian rhythm. Itâs also important to leave a two-hour gap between both heavy exercise and meals before bedtime. "Ultimately, improving your quality of sleep doesnât require a commitment to every practice mentioned above; itâs a handful of small, achievable improvements that will start to have an impact on your health and overall wellness. Start 2025 with these simple ârestolutionsâ, and the rest will be history."Northwest Bank Deploys Inovatec LOS Platform to Improve Loan Origination Processes
The standard Lorem Ipsum passage, used since the 1500s "Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum." Section 1.10.32 of "de Finibus Bonorum et Malorum", written by Cicero in 45 BC "Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?" Thanks for your interest in Kalkine Media's content! To continue reading, please log in to your account or create your free account with us.
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