simple

Expert says never travel with a suitcase—make simple change instead

A frequent traveller has shared his top tips for anyone heading off on a city break – and it’s all about the luggage you use

When you’re jetting off on an autumn city break, there’s one crucial travel hack you absolutely must know about. If you’re not a regular flyer, you might assume the smartest way to pack is with a suitcase – but you’d be completely wrong.

Actually, one seasoned traveller is encouraging everyone to abandon their suitcases in favour of backpacks. Netflights chatted with Karl Loudon from PR firm Rise at Seven about his essential travel advice.

Karl jets off at least twice monthly for business and knows airports like the back of his hand, reports the Express.

His number one suggestion was that anyone embarking on a city adventure should opt for a backpack instead of a suitcase.

He said: “A wheelie trolley case always feels like a clever idea, but they end up being a pain when travelling in cities.

“Travelling with a backpack that complies with the airline’s luggage allowance allows you to pack plenty inside it, and it is much more practical to travel with.

“Find backpacks online titled ‘MLC’ (maximum legal carry on), which are the best luggage to use.”

For those with both hand luggage and checked baggage, Karl also suggests always stashing an extra T-shirt in your carry-on.

Aircraft seats can be tight, accidents occur and you don’t want to arrive at your destination looking dishevelled and feeling uncomfortable.

If you’re jetting off for work, don’t forget that your laptop can double up as a power bank, saving you precious luggage space.

Karl said: “When travelling, organise your cables prior to flying. Remember, you might not need a power bank when travelling, as your laptop is one giant power bank, which many travellers forget about.”

Resist the urge to flop onto your hotel bed as soon as you arrive at your destination. Instead, stretch your legs with a brisk walk to shake off the travel fatigue and get your bearings.

If you’ve been on a long-haul flight, this simple trick can help alleviate jetlag and reduce your risk of deep vein thrombosis.

Frequent flyers should be aware of the risk of deep vein thrombosis, but regular stretching and exercise can help keep it at bay.

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Fin Smith: England fly-half’s ‘simple decision’ to stay at Northampton Saints

This weekend’s East Midlands derby against Leicester Tigers will be Smith’s first game since the British & Irish Lions tour of Australia, having completed his mandatory rest period.

He described the experience as “an absolute privilege”, while admitting to being frustrated with his performances on the pitch.

“When I reflect on it, no one can take that series from me,” he said.

“It is the pinnacle of the sport, but I have enough self-awareness to realise I didn’t play my best rugby on tour and it didn’t go as I would have liked.

“But in terms of the experience, the scale, being around the best players in the world is such a brilliant thing.

“Having been away from the game, gone on my holidays, digested that, it’s been nice to take the emotion out of it.

“Whilst I might have been on one hand frustrated, what can I learn, what can I take out of it and bring back into this season, how do I keep getting better? It starts this Saturday.”

Northampton expect to welcome back all of their four Lions players – Smith, Henry Pollock, Tommy Freeman and Alex Mitchell – to take on the Tigers.

“I am desperate to play well but I am well aware that if you try to pull rabbits out of hats and have the best game of your life it will go the other way,” Smith said.

“I need to stay nice and calm, do my job and hopefully that will lead to me performing well and impressing the powers that be.

“But first and foremost we need a good result for the town.”

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Would YOU fall for these scams? Brits losing £1,000s to shockingly simple cons we all think we’d spot…

WE all like to think that we’d beat the scammers if they came knocking – but are you really that savvy?

After all, the latest Global Anti-Scam Alliance report warns that people in the UK lost £11.4billion to scams in the last year – up £4billion on the year before.

Worried woman sitting on sofa and holding a smartphone.

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We all think we’d beat the scammers – but even very simple modern cons can catch us outCredit: Getty

And the average loss per victim was £1,400, with just 18% recovering their money.

This is at a time when we hear about how to spot scams more than ever, and we have gadgets laden with scam-busting tools.

We spoke to several security experts who revealed five of the most simple-but-effective scams going – they’re all shockingly common AND easy to spot… but repeatedly catch out Brits.

So, are you STILL so sure you’d spot them coming?

SCAM 1 – EMAIL EXTORTION

One of the most twisted scams being delivered to Brits is email extortion, often with a sexual spin.

Sometimes this might involve genuine blackmail, but often hackers simply fabricate dodgy evidence to scare you.

This is a cheap and easy tactic that Brits do fall for.

“Blackmail scams claim to know damaging information about a victim, demanding payment to keep quiet,” said Chris Hauk, of Pixel Privacy, speaking to The Sun.

“Victims are told they have been recorded doing disgusting things while at their computer or using their mobile device, and that the video will be sent to friends, family, and employers if they do not pay up.”

These claims can be scary, and there’s a sinister trick that crooks pull to make them even more convincing.

Deepfakes more ‘sophisticated’ and dangerous than ever as AI expert warns of six upgrades that let them trick your eyes

They’ll use fake email addresses that look like your own account to hoodwink you.

“Email extortion scams claiming to have compromising pictures of end-users in intimate moments are quite common, and remain some of the most prevalent scams on the internet these days,” said Michael Tigges of Huntress.

“An adversary will often spoof the email addresses in the mail and generate an email that appears as if it was sent from the user’s own email account and claim to have access to all accounts.

“They will ask for money, cryptocurrency, etc., to avoid ‘leaking’ these pictures or videos.”

Staying Safe

It’s important to not give in to the scammer’s demands.

A person working on a laptop with a prominent warning sign (exclamation mark in a triangle) overlaid on the screen, indicating a computer virus or system error.

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Email is still a classic way for crooks to reach Brits, and they’re not doing it for a laugh – it really still does catch people out in 2025Credit: Getty

In the first place, even if the material that the crook has is legitimate, paying them won’t help. They might just take your money and share it anyway.

But in most cases, the crooks have simply invented the dodgy material – and won’t show any real proof that they have it.

It’s best to just ignore these scam messages. Interacting with the crook shows that your email is active and that you’re willing to engage.

And that could lead to them targeting you with other scams down the line, or trying a different tactic on you.

SCAM 2 – TECH SUPPORT

Next up is the iconic tech support scam, which still successfully hoodwinks unsuspecting Brits.

“Tech support scams are another classic,” Proton’s Patricia Egger told The Sun.

She described it as “a pop-up or call pretending to be from Microsoft or Apple, pushing you to hand over control of your computer or bank details”.

It might sound obvious, but they often come out of the blue and catch you off-guard.

And with years of experience under their belts (and now the power of AI), scammers can generate highly convincing fake alerts.

“Fake tech support scams are also highly common,” Michael Tigges, a security analyst at Huntress, told The Sun.

Laptop screen displaying an email with a red warning banner about external origin and attachments.

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Tech support scams often start with a shocking pop-up, often in bright red and with a serious warning attachedCredit: Getty

“A website will generate a ‘notification’ prompt in modern browsers which mimics an anti-virus/Microsoft notification and asks the end-user to call a number controlled by the adversary.

“That person will then remotely access the computer and either install malware, or remotely fake a number of ‘tech issues’ that must be fixed for a fee.”

Staying Safe

Be extremely sceptical of any mysterious pop-ups.

Look out for typos, bizarre requests (for passwords or money), aggressive wording, and unusual styling (does it fit how your device normally looks?).

And if you’re unsure, check with your device maker to see if it’s legit.

SCAM 3 – THE URGENT PROBLEM

Another iconic scam that gets Brits is the urgent problem con.

This is extremely simple – and that’s what makes it so effective.

“The scams that catch people out most often are usually the simplest,” Proton’s Patricia Egger told us.

“Fake texts or emails saying you’ve missed a delivery, owe tax, or need to fix a bank problem are still everywhere.

“And they work because they create a sense of urgency that does away with calm and clear thinking.”

REPORTING SCAMS

Here’s the official advice on reporting scams from Action Fraud…

Have you spotted a suspicious email?

If you have received an email which you’re not quite sure about, forward it to the Suspicious Email Reporting Service (SERS): [email protected]

Have you received a suspicious text message?

Suspicious text messages should be forwarded to 7726. This free-of-charge short code enables your provider to investigate the origin of the text and take action, if found to be malicious.

Have you received a suspicious phone call?

If you’ve lost money or have been hacked as a result of responding to a call, you should report it:

  • In England, Wales or Northern Ireland, report it to us online or by calling 0300 123 2040.
  • In Scotland, report to Police Scotland by calling 101.

If you have not lost any money or responded to the call, you should report report scam call numbers free of charge to 7726. Your provider can find our where the call came from and block or ban the number.

To report a scam call, simply text 7726 with the word ‘Call’ followed by the scam.

WHAT TO DO IF YOU’RE SCAMMED

Here’s the advice from Citizens Advice:

Contact your bank immediately if:

  • there’s a payment from your bank account you don’t recognise – this is known as an ‘unauthorised transaction’
  • you’ve used your debit card and more money was taken than you expected

“Explain what’s happened and ask if you can get a refund,” Citizens Advice said.

“If you’re not happy with how the bank deals with your claim, you can complain to them. Find out how to do this by checking their website.

“If it’s been 8 weeks since you complained, and you haven’t got your money back, contact the Financial Ombudsman.”

You will need to give your bank as much detail about the scam as you can. That includes exactly what info you may have handed over to the scammers – or if you’ve downloaded any dodgy files.

That way, they can prevent more money from being taken from you in the future.

You should then contact the police about the scam.

Crooks can deliver this kind of scam in bulk – hitting hundreds, thousands, or even tens of thousands of targets.

And they just need a fraction of those targets to bite, allowing them scoop up prized info or cash.

It can take many forms, but the style is always the same: you must act quickly, or you’ll be handed a bill.

“A victim is told they have several outstanding fines or payments that must be paid immediately or they’ll face prosecution,” Chris Hauk told us.

A phishing text message pretending to be from AIB, asking the recipient to call a provided number.

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Scammers will send you official-looking missives that claim you’ve got an unpaid bill, there’s a transaction you need to deal with urgently, or that you’re on the hook for a massive fineCredit: Shane O’Neill, Coalesce

“However, if they just go and buy several gift cards amounting to the outstanding sum and provide the information to the scammer, all will be forgiven.

“Emails and text messages claim that sums of money are owed either for a debt, or a fine, or even a toll road fee.

“They may also provide a link to pay that is actually to a malicious site designed to harvest financial information from the victim.”

Staying Safe

Scammers don’t want you to have time to think things over or to check out their story.

Chris HaukPixel Privacy

If you ever receive an urgent alert, pause – don’t act fast.

Instead, reach out directly to the company that the alert claims to be from.

Use the official phone number or email on the website, and not the one you’ve been sent with the alert.

And if the fine or charge comes from a suspicious company you’ve never heard of, do your research. Is it a real company? Does it have an online presence or reviews? Is it registered on Companies House? Who runs it?

SOCIAL ENGINEERING SCAM – HOW IT HAPPENS

Here’s a tale of how quickly £4,500 can be lost to crooks, as revealed by Action Fraud…

“Sophie, a 25-year-old marketing executive from Manchester, received a convincing email that appeared to be from her bank, alerting her to suspicious activity on her account,” Action Fraud said.

“The email included the bank’s official logo and a link to a website that looked identical to her bank’s online portal. Concerned about her finances,

“Sophie clicked the link and entered her login details, believing she was securing her account.

“Within minutes, she received a phone call from someone claiming to be a bank representative, who referenced the ‘suspicious activity’ and asked her to confirm her identity by providing additional personal information and a one-time passcode sent to her phone.

“Trusting the caller, Sophie complied, only to discover the next day that £4,500 had been withdrawn from her account in several unauthorised transactions.

“The scammers had used her credentials and the passcode to bypass the bank’s security measures. Despite reporting the incident immediately, the funds could not be recovered.”

Ask these questions before handing over any cash.

Chris added: “Scammers don’t want you to have time to think things over or to check out their story.”

SCAM 4 – THE FAKE JOB

The fake job scam is one of the most nefarious cons out there.

It’s almost unimaginable to think that you’d fall for such a wheeze. Surely you’d spot a fake job a mile off?

But it’s easy to forget that when you’re hunting for a new role, you might be feeling particularly desperate.

And as the cost of living goes up, Brits can be tempted by easy money or a more relaxed working environment.

Crooks know this, and capitalise on it.

A WhatsApp message conversation detailing salary and commission, with a user responding, "Okay I'm more than happy to proceed with the next steps."

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Fake job scams often come via WhatsApp – don’t fall for themCredit: PA

“Fake job offers are also becoming increasingly common, these often sound appealing at first, promising easy money, work-from-home roles, or a big windfall,” Proton’s Patricia Egger told us.

“They hook people with the promise of good news, then demand ‘processing fees’ or bank details.”

She continued: “These tricks work because scammers know how people act in response to emotions, both good and bad.

“And with increasing quantities of data about us online, ‘I’d never fall for that’ is just one data leak away from being untrue.”

Staying Safe

Patricia’s best advice is to watch out for red flags like:

  • Unexpected links or attachments in a chat about a job
  • Pressure to act immediately
  • Being asked to move money for a job or pay fees upfront
  • Any perk of the job that seems too good to be true

She added that you should always make sure to “slow down and stay sceptical”.

SCAMS IN 2025 – THE EXPERT VIEW

Here’s what Sean Keach, The Sun’s resident tech expert, thinks…

It’s never been easier to carry out scams.

Cybercriminals have the world’s arsenal of tech at their disposal.

And with AI, they can supercharge their efforts by crafting convincing scam materials in seconds – and then dispensing it to victims just as quickly.

It sounds terrifying, and in many ways, it is.

But there is some good news.

Although scammers can carry out scams more convincingly and at greater speed, they’re still the same classic cons at their core.

And that means the age-old rules you need to follow stay the same too.

Avoiding scams really is as simple as being as cautious as you can be.

If something seems too urgent or too good to be true, don’t be afraid to take a step back and give it a good think.

Ask your friends and family for advice. Do research online.

Money can disappear in the blink of an eye, and you’ll struggle to get it back. And the same is true for info, which can be used to defraud you or hoodwink those close to you.

So be extremely careful before you ever hand anything over online.

If something seems off, it probably is.

Picture Credit: Sean Keach

SCAM 5 – FRIEND IN NEED

There are lots of variations of this con, but it’s commonly known as the “friend in need” – or lately, the “hi mum, it’s me” scam.

This is when a crook pretends to be someone you know to hoodwink you.

It works because so often we expect scams to come from people we don’t know – or criminals posing as businesses.

“It’s not just strangers,” said Patricia Egger, of Proton.

“Criminals often pretend to be friends, colleagues or family by hacking accounts or stealing personal details.

“If you get an urgent request from someone you know that feels unusual, check with them through another channel before doing anything.”

These crooks might message you from a strange WhatsApp account, and say, “Hi mum, it’s me your daughter, I’m texting from a friend’s phone.”

And they’ll say that they’re in trouble and need money fast.

They might give the excuse that they’re in legal trouble, need cash for a taxi home, or have some other urgent money worry.

Many parents or pals will dismiss these texts out of hand.

But it only takes a little absent-mindedness and some luck on the part of the crook and you can easily fall for the con.

It’s increasingly common in the UK because so many Brits fall for it.

Worse still, some crooks will actually text you from your own family member’s phone number.

“Accounts can be taken over, and regularly are, by bad actors,” said Erich Kron, of KnowBe4.

“It can email, social media, or any number of other mediums, and attackers know that communications from known associates carry a lot of inherent trust.

“They can even hijack previous conversations, making it look even more legitimate.”

HOW THE ‘IN NEED’ SCAM REALLY HAPPENS

Here’s a case study from the Chartered Trading Standards Institute of a woman who tried to send £2,600 to criminals posing as her son…

“A member of the public named Alison received a message on the popular messaging platform WhatsApp: ‘Hi mum, I’ve dropped my phone down the loo (sad emoji) this is my new number’,” the CTSI said.

“Alison replied to the message and asked if it was her son, Will, to which the scammer replied in the affirmative.

“The very next day, Alison’s ‘son’ messaged her asking for £2,600 and explained that he had got mixed up with loan sharks and needed to pay up. Alison didn’t doubt the message for a moment.

“Alison tried to call her ‘son’ back, but the person on the other end kept saying they couldn’t take the call and continually put pressure on her to make the payment quickly.

“This worried Alison, who agreed to make the payment. The person gave the bank details of the alleged loan shark to pay.

“Fortunately for Alison, she forgot to click the final payment confirmation and, after some time, the scammer messaged asking for a picture to prove the payment had been made.

“This caused a wave of scepticism in Alison’s mind, and then it was confirmed that the message was indeed a scam.”

A phone displaying a scam text message that reads, "Hello mum, I broke my phone and using a friend's now but it's going to die, pls message new no on whatsapp 07342131714."

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Crooks will send messages pretending to be a loved one – be very wary if you ever receive a text like thisCredit: Alamy

Staying Safe

With this scam, your best defence is communication.

Be cautious whenever anyone asks you for money urgently – even a family member.

If they do, reach out to them by some other method, like calling them on the phone, to verify that it’s actually them asking for money.

Another good trick is to create a safe word or phrase that your family uses to verify that they’re really asking for cash.

“It’s important to establish an understanding between peers and family,” said Huntress’s Michael Tigges.

“Consider establishing ‘safe words’ or phrases that can be utilised when calling family members or peers from an untrusted number to confirm identity.

“And encourage family members, especially the elderly, to be highly sceptical of phone calls from untrusted numbers.”

Your safe word could be anything – even a silly phrase like “purple banana”.

It just needs to be something that you and your loved ones can remember, but that a criminal could never guess.

Don’t save it anywhere on your phone. Keep it as secret as possible.

It could mean the difference between avoiding a scam or losing thousands to a criminal – and then never getting it back.

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This 1 Simple Mistake Could Wreck Your Retirement Plans. Here’s How to Avoid It.

Your retirement fund could be at risk without you even knowing it.

Retirement is an exciting chapter in life, but it requires years of careful planning. Even seemingly small mistakes or misunderstandings can throw a wrench in your plans, potentially costing you thousands of dollars.

If you’re nearing retirement age, there’s one particularly dangerous mistake that’s easy to overlook: having an inappropriate asset allocation.

Person with a serious expression looking out a window.

Image source: Getty Images.

What is asset allocation in retirement?

Your retirement portfolio is likely made up of many different investments, and most people own a mix of stocks and bonds. How those investments are divided up within your portfolio is your asset allocation.

As you age, it’s important to adjust your asset allocation so that you have the appropriate balance of risk and reward.

When you’re younger and still have decades left of your career, you can afford to take on more risk with a higher proportion of stocks versus bonds. Stocks are more volatile in the short term, but as long as you have a few years to allow your investments to recover, they’ll generally go on to earn far higher returns than bonds.

Once you start nearing retirement, though, your portfolio should lean more heavily toward the conservative side. While bonds often earn lower returns than stocks, they’re also less affected by stock market volatility. If you’re heavily invested in stocks and the market takes a sudden turn for the worse, your retirement fund could plummet right as you’re ready to start withdrawing that money.

Why it’s still wise to invest some money in stocks

If you’re worried about a stock market crash or recession, it can be tempting to throw all of your money into bonds and avoid investing in stocks altogether. While that approach sounds safer on the surface, it can also be costly.

Investing at least a portion of your portfolio in stocks can help you earn significantly more than if you were to invest solely in bonds.

For example, say that by investing conservatively in investments like bonds, you could earn an average rate of return of 5% per year. On the other hand, say that by investing in a mix of stocks and bonds, you could earn average returns of 8% per year — slightly below the stock market’s historic average of 10% per year.

If you’re investing $100 per month, here’s approximately what you could accumulate in both scenarios:

Number of Years Total Portfolio Value: 5% Avg. Annual Return Total Portfolio Value: 8% Avg. Annual Return
15 $26,000 $33,000
20 $40,000 $55,000
25 $57,000 $88,000
30 $80,000 $136,000
35 $108,000 $207,000

Data source: Author’s calculations via investor.gov.

Investing too heavily in stocks can put your retirement fund at greater risk during a bear market or recession, but investing too heavily in bonds can seriously limit your earning potential.

There’s no one-size-fits-all answer to what the ideal asset allocation should look like. However, a common guideline is to subtract your age from 110, and the result is the percentage of your portfolio to allocate to stocks. So if you’re 65 years old, you might allocate 45% of your retirement fund to stocks and the remaining 55% to bonds.

Again, this is only a guideline, not a rule. If you’re more risk-averse and comfortable with potentially lower average returns, you might push your portfolio more toward the conservative side. Or if you have other sources of income and can afford to take on more risk with your retirement investments, you might lean slightly more toward stocks to increase your long-term earning potential.

Your asset allocation will depend somewhat on your personal preference, but it’s still important to be intentional about it. By finding the right balance of stocks and bonds, you can better protect your financial future.

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Simple TikTok could unlock the chance to live out your dream role for six months

Virgin has announced a six-month contract for a ‘Head of Yes’ to try out some of the company’s best luxury travel and experiences

You could earn £50,000 to travel first class, rest your head in boutique hotels or cruise the seas aboard a luxury liner.

Virgin has launched a six-month contract for a ‘Head of Yes’ to test some of the company’s finest luxury travel and experiences available.

The role offers £50,000 and all the successful candidate will need to do is document their journeys on social media. It follows research of 2,000 adults which discovered that attending live music events, enjoying spa days and booking last-minute getaways are amongst the experiences Brits wish to embrace more often this year, by saying yes.

The survey showed nine per cent are hesitant to say yes to various activities blaming anxiety about change, a fear of the unknown or financial concerns as main reasons not to.

One in five also say no to opportunities due to being trapped in routine – with millennials being the worst offenders. Nevertheless, eight in ten are planning to make a conscious effort to become more daring and venture beyond their comfort zones next year.

They’re hoping to attempt activities such as skydiving, riding roller coasters, or sampling different cuisines.

Andrea Burchett, chief loyalty officer at Virgin, which commissioned the survey, said: “It’s positive to see people wanting to say ‘yes’ more – now they just need to do it.

“Actions speak louder than words, so if you’re thinking about doing something that might jolt you out of a comfort zone, there’s no better time for it.”

Brits reckon that by embracing more opportunities – whether that’s weekend getaways or simply accepting help from others – will bring them greater happiness and boost their mental and emotional wellbeing.

Meanwhile, others anticipate it would leave them feeling more satisfied with their lives, with seven in ten adding that some of their finest memories came from embracing new experiences.

Andrea added: “The Head of Yes role exists to remind the world what happens when you stop overthinking and start living.”

“Life doesn’t get bigger by playing it safe,” Andrea adds. “This [job] is for the person who says yes to karaoke, to skydives, to showing up even when it’s easier not to.

“Saying yes is the fastest route out of routine. If your idea of a good day is saying yes to something that makes your friends text, ‘Wait, what?!’, then you’re exactly the kind of mischief we want to fund.”

Applications to become the ‘Head of Yes’ are open from 29 September until 10 November.

Hopefuls simply need to share a TikTok video detailing a moment when they embraced an unforgettable adventure, using the hashtag #headofyes to enter.

RICHARD BRANSON’S TOP TIPS FOR SAYING YES

Say yes first

Work out the details later. Most of life’s great adventures start with a leap into the unknown. Don’t overthink it – opportunities rarely come fully formed.

Turn fear into fuel

The things that scare you often turn out to be the most rewarding. If it makes your stomach flip, it’s probably worth doing.

Embrace spontaneity

Some of my best experiences came from last-minute decisions. Say yes to that trip, concert or crazy idea. You’ll rarely regret it.

Make “why not?” your default

Instead of talking yourself out of things, ask yourself why not. More often than not, the reasons not to do something are smaller than you think.

Seek out adventure in the everyday

Saying yes doesn’t always mean skydiving. It can mean trying a new food, taking a different route or speaking to someone new.

Surround yourself with “yes” people

Spend time with people who lift you up and encourage you to try new things – you’ll find yourself saying yes more naturally.

Value experiences over perfection

Don’t wait for the “perfect time.” If you’re always waiting, you’ll miss the moment. Jump in and learn along the way.

Challenge routine

If you’re stuck doing the same things day in, day out, deliberately say yes to something that disrupts your usual pattern. That’s where growth happens.

Let curiosity lead you

Curiosity is the best compass. If something excites you or sparks a question, say yes to exploring it further.

Remember – life is short

No one looks back wishing they’d said no more often. Say yes, collect memories and live boldly

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I’m a sleep expert – follow my eight simple tips throughout the day to guarantee good shut-eye

FORMER PM MARGARET THATCHER famously got by on just four hours’ kip, while wartime leader Winston Churchill hit the hay for just a few hours a night.

A study suggests the average person gets just six hours and 50 minutes sleep – and others are getting less than three hours.

A young woman sound asleep in bed under a blanket.

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Your path to getting a good night’s sleep begins the moment you open your eyes in the morningCredit: Getty
Dr. Nerina Ramlakhan, a woman with short dark hair, wearing a dark top with white trim, and a silver necklace.

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Dr Nerina Ramlakhan has eight sleep tipsCredit: News Group Newspapers Ltd

But a good night’s shut-eye doesn’t start with jumping into bed at a reasonable time, it begins the moment you open your eyes in the morning.

Confused? Here, physiologist and sleep expert Dr Nerina Ramlakhan, tells Ella Walker how she gets quality sleep.

4AM – Go back to sleep: Dr Nerina says: “There are two main hormones that govern our kip – the sleep hormone melatonin and cortisol, which is produced when we’re stressed and drives us to get things done.

Cortisol levels start to increase from around 4am, so many people find they can go into a shallower phase of sleep.

“I wake around then but don’t look at the time. I place weighted yoga eye pillows over my eyes and get another phase of sleep.”

7AM – Wake up the right way: The circadian rhythm – the body’s internal 24-hour biological clock that determines your sleep-wake cycle – is important to Dr Nerina.

She says: “I like to wake up naturally, I don’t like the jangling of an alarm.

“I get some natural daylight, ideally not through glass, even just a few seconds. It helps adjust my circadian rhythms.”

8AM – Breakfast of proteins, fats and carbs: It might be the first meal of the day, but Dr Nerina is already prepping for her sleep.

Something sugary like a croissant can overstimulate the nervous system and ruin sleep later.

Top ten nature sounds for a goodnight’s sleep when camping revealed from raindrops to flapping tent fabric

So Dr Nerina has full-fat Greek yoghurt with a mixture of chia and flax seeds soaked overnight.

Dr Nerina says: “Protein and fat provides sustained energy, fullness and supports stable blood sugar levels.

“It sets the body on the right metabolic trajectory, increasing the likelihood of optimal melatonin production later.”

9AM – Post-breakfast coffee: Even sleep experts are not afraid of caffeine but they are careful with it.

“I have caffeine either with food or after breakfast,” says Dr Nerina.

“I don’t tend to have more than one caffeinated drink a day, and that’s before midday.

“The half-life of caffeine is about five hours, so if you have a cup of coffee at 3pm, you’ll have half the amount in your blood supply around 8pm.

“It might not make you feel lively, but could impact the quality of sleep.”

11 AM – Mid-morning exercise: Working out too late can also disrupt sleep so Dr Nerina does hers early.

Young woman with curly hair meditating in lotus position on an exercise mat at home.

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Working out too late can disrupt sleepCredit: Getty

She says: “I do strength training or go to the river and swim.

“Exercise is really important, otherwise I’m more stressed with too much mental energy.

“I don’t like exercising in the evening.

“It can overstimulate the nervous system and produce hormones like adrenaline and cortisol, which will disrupt sleep.”

1PM – Lunch of eggs and gut-friendly foods: Increasing research is showing the impact of microbiome health on sleep.

Dr Nerina says: “If your gut is healthy, you sleep better.

“Lunch for me is always something that won’t spike blood sugar levels like heavy carbohydrates (which turn into sugar) would. I like an omelette with salad and sauerkraut.”

5PM – Dinner: A healthy meal and fasting window can support better quality sleep and help manage your circadian rhythm.

Baked salmon fillet with rice, green beans, tomatoes, and lemon slices.

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Fish, vegetables and rice is a great evening mealCredit: Getty

Dr Nerina says: “I’ll eat some fish, vegetables and rice. I do like something sweet, so it might be some dark chocolate.

“A few days a week, I try intermittent fasting, having my last meal at 5pm. Other times, I eat no later than 7pm.”

8PM – Turn down the lights: Bright light tells your body to wake up, even in the evening, so turn the main lights off.

Dr Nerina says: “I might watch TV and turn the lamps on instead.

“I go to bed around 9pm, my device is switched off, charging outside my room, and I keep the room as cool as possible.

“I take a magnesium supplement now too, which helps relax the nervous system and muscles.”

10PM – If drifting off is tricky: It should take 15 minutes to fall asleep.

A woman sleeping in bed wearing a black eye mask.

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It should take 15 minutes to fall asleepCredit: Getty

“If you have any trouble, Dr Nerina says: “I use some box breathing to help me fall asleep.

“If I’m really stressed, I do ten minutes of journaling before I turn the lights out.

“Stress journaling has been shown to reduce the time it takes to fall asleep.”

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Drivers urged to make simple changes to their car’s air conditioning as weather gets colder to save thousands

DRIVERS have been urged to make changes to their car’s air con that will save them thousands of pounds.

Experts have warned that not using your motor’s air con this winter could see drivers dealing with costly repairs or even fines of up to £1,000.

A hand adjusts the air conditioner knob in a car.

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Not using your motor’s AC this winter could see you slapped with a whopping fineCredit: Getty

Air conditioning isn’t just for cooling off in those hot summer months.

Many drivers may think switching off their air con in the winter will help save money – but the opposite is true.

It also works as a dehumidifier, preventing mould, odours, and health risks but only if it is used regularly.

If you don’t use it for a period of time it can lead to moisture build up, bacteria thriving and repairs can become costly.

And a misted windscreen can prove more than just a nuisance – it could land you with a £1,000 fine and three points on your license.

Using your air con is the quickest way to clear it and it will also regulate your heating and cooling to keep the motor’s cabin comfortable.

Car maintenance experts at Fixter have shared six expert tips on how to properly use your air con system during the colder months as well as maintenance tips.

Run your AC regularly

Their first tip is to run your air con regularly, even on cooler settings, a small habit that can save you from those costly long-term repairs.

Experts at Fixter recommend to use your air-con for 10 to 15 minutes once a week and occasionally on a colder setting.

This will keep seals lubricated, prevents mould growth and stops the compressor from seizing.

Watch moment new world’s fastest car – Yangwang U9 Xtreme – hit 308mph & break record

Demist your windscreen

They also advise that you demist your windscreen fast to stay legal and avoid that hefty £1,000 fine.

They say that the quickest and safest way to clear fog or frost is by combining warm air with your air con.

This will reduce humidity while the heat will speed up defogging.

You should direct airflow at the glass and avoid using your recirculation mode.

Don’t skip your winter service

Even if you’re not blasting cold air, your air con is still working hard behind the scenes, experts at Fixter say.

A regular servicing will keep the air con system efficient and will prevent bacteria building up.

It will also reduce the risk of breakdowns when you need it most, they added.

Check your cabin filter and airflow

If your filters are clogged, your air con is going to have to do more work to demist your windscreen.

Fixter says a clogged pollen or cabin filter will restrict airflow, make your demisting slower and get your air con working harder.

And if your vents feel weak, it could also men your refrigerant is low – both are quick fixes if caught early but are expensive if ignored.

Don’t ignore unpleasant smells

If there are some unpleasant smells in your cabin, it may be a sign of a bigger problem.

Musty odours when you turn on your air con are usually caused by mould or bacteria, Fixter says.

This will affect cabin air quality as well as your health and can be fixed with a clean or filter replacement.

Clear your vents before driving

Fixter says that clearing your vents before driving is also crucial.

Snow or ice blocking your cars external vents can stop your air con from circulating air properly, forcing the fan to overwork.

You should always brush them clear before setting off.

More on motors

Whether it’s a weird noise or a check engine light, every driver knows the dreaded feeling of another costly trip to the mechanic.

Thankfully, a new middle aisle buy from Lidl can help to save you money by ensuring one part of your car is always in perfect shape.

What should be in your winter car kit?

By Jacob Jaffa, Motors Reporter

Here’s what should be included in your winter car kit, according to the RAC:

  1. Ice scraper
  2. Torch
  3. Paper maps
  4. Phone charger
  5. Warm clothes/blankets
  6. High-vis clothing
  7. Jump cables
  8. Jerry can
  9. Warning triangles
  10. Food and drink
  11. A shovel
  12. Sunglasses

A major car brand recently recalled another 10,000 motors in the UK over a serious safety flaw.

Another brand recalled five models in UK over a defect that increases risk of crash.

And a huge UK car dealership has announced its sudden closure.

Plus a small parking mistake that could land drivers a hefty fine of up to £1,000.

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‘I had to leave my son, 5, at home during my holiday after my simple admin error’

Penny Moyses and her family, who are from Hertfordshire, had hoped to see the beautiful sights of Croatia but a last-minute snag dashed the group’s travel plans

Penny Moyses warned parents not to make the same mistake she did
Penny Moyses warned parents not to make the same mistake she did

A mum had to leave her five-year-old son at home during the start of their holiday due to a basic admin error.

Penny Moyses, 37, has today warned fellow parents to always ensure their children’s passports are valid after she discovered her eldest son’s document expired. Penny only realised this was the case just days before they were due to depart from Stansted airport, dashing her family’s hopes to attend a wedding in Croatia and spend time enjoying the country’s beautiful sights.

Panicked, the mother of two rushed to secure an emergency one – but was stunned to find out children’s passports need to be applied for at least one week in advance. So, the tragic admin error meant Penny had to leave husband James and their five-year-old son at home, while she flew to Croatia with their youngest child.

“Fear totally went through me – I felt sick to my stomach. I just had a quick peek just to double-check I had the exact right passports and just happened to notice that my eldest son’s passport expired,” Penny said today.

“I thought ‘It’s fine we can get an emergency passport, you can get those in a day” Turns out that for kids you have to wait a week as there’s a lot of safeguarding regulations, which I totally respect.”

READ MORE: ‘Porta Potty party model’ lifts lid on ordeal after she’s found in road with broken spineREAD MORE: EU citizens need new document to come to Britain from this week

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Despite missing their flight and a few days in the sun, James eventually managed to secure their eldest’s emergency passport. The pair met the group at the port and, with their outfits in tow, quickly changed on the boat transfer before stepping off in their suits – much to Penny’s relief.

Penny, who lives in Hertfordshire, said: “My eldest ended up missing the first two days of the holiday. Luckily we managed to intercept the passport at our local sorting office and they arrived just in time for the wedding, literally the boat transferred them to the wedding.”

The traumatic event has encouraged Penny to take charge of what she refers to as the “silent load” of life admin that swirls around her head on a daily basis. One new trick in particular is helping her brain take a break from constant worries about planning.

The mum is using an app called Fyio, a digital filing cabinet that helps users keep track of their most important personal documents. She said: “The silent load is often what can fall on a woman for various reasons but typically the person that is running the household.

“It’s something that I certainly can’t switch off. By using Fyio I can now keep track of my important documents; if I had the passport expiry dates in there, I would’ve completely avoided the Croatia disaster and saved myself hundreds.

“My son wouldn’t have missed two days of our holiday. For me, it’s those family moments that paperwork can really impact. I totally underestimated what it was like going back to school with kids.

Penny first came across Fyio when it launched at her 2022 ‘Clean & Tidy Home Show’. Since then, her event has evolved into ‘Home, Life & You LIVE’, which returns to Excel London in October 2025.

She is now an avid user of the app, which allows for everything from passport renewal reminders to managing prescriptions, uploading files in seconds and sharing documents safely with others, with them set to expire after a chosen time.

The platform uses military-grade security and even Fyio’s own team cannot access the data. She said: “Now, I have all the important documents in my online filing drawers, such as school uniform regulations ” and, of course, passport info.

“The app helps with the silent load I used to feel and helps me take ownership of my life admin in a simple way. Finding ways to save time ” especially as a parent ” means I can be present with my family instead of worrying if I’ve forgotten something. This app makes my life easier and takes some of the pressure off my shoulders ” something every mum could do with.”

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