tips

Our writer Abby Wells soaks up the culture on a wonderful weekend in the Italian capital, featuring incredible history, authentic cuisine and top tourist attractions

Having never been to Italy before, I was very excited to see what its capital city had to offer – and it certainly didn’t disappoint. After leaving rainy England and landing in Rome’s significantly sunnier weather just over two hours later, I was immediately smitten with the architecture, the people, the food and the history.

Where to stay in Rome

I arrived at the Grand Hotel Palace Rome in the centre of the city in the heat of the afternoon sun as I was visiting back in the summer. Walking into the cool reception, with its calm and inviting decor, was a refreshing welcome.

Restored in 2010, this boutique hotel now blends timeless Italian design with 21st-century modernity – think marble floors, huge chandeliers and stunning frescoes. Despite having 74 bedrooms and 12 luxurious suites, it has an intimate feel.

My superior room was spacious and decorated in pastel hues. It had impressive city views and was a real haven away from the hustle and bustle of the crowds outside.

READ MORE: ‘I found a stylish island retreat under 4 hours away that’s still hot in October’

READ MORE: Charming European destination is foodie hotspot and October is cheapest time to visit

What to do in Rome

This city is best explored on foot, so comfy shoes are a suitcase essential. The grand architecture is guaranteed to impress as you wander around with your gelato.

Our hotel was a stone’s throw from the gorgeous Villa Borghese, Rome’s largest park, which has landscaped gardens, sculptures and fountains, a zoo and even a replica of London’s Globe Theatre. I recommend heading to the Pincio terrace, which offers panoramic views of the city, including the famous domed roof of Saint Peter’s Basilica in the distance.

The Spanish Steps are a 10-minute walk from the hotel and although it was very busy here with tourists, I managed to find the perfect spot to sit and people watch – Babington’s tea rooms, which dates back to 1893 and is a must for tea lovers.

You can’t go to Rome and not visit Trevi Fountain. Tradition says that if you throw a coin into the fountain, you will return to the city. Already keen to visit again, I joined in.

What really struck me was how big it was. Measuring 26 metres high, it’s the biggest fountain in Rome, and undoubtedly the most magnificent. You need to join the queuing system to get close to the fountain, but this did move very quickly when I went at 9am.

Visiting the Colosseum is another must and I highly recommend booking a guided tour. My guide, Max, was extremely knowledgeable but also managed to add some humour. It was amazing seeing the huge arena where gladiators used to fight in front of thousands of people. Be sure to pre-book and get there in plenty of time, as getting through security takes a while.

After a long day of sightseeing, you can treat your tired feet to a pamper at Grand Hotel Palace’s Fusion Spa, an Asian-inspired oasis with a sauna, indoor heated saltwater pool and relaxation areas, plus a choice of indulgent treatments.

Where to eat in Rome

You’re spoilt for choice for places to eat in Rome. On every street there are lovely little tabernas strewn with fairy lights, pizzerias or shops serving gelato in every flavour imaginable.

On my first night I enjoyed the tasting menu at Grand Hotel Palace’s Ristorante Cadorin. I feasted on four courses, but the best was saved for last – the tiramisu was heavenly. I went to bed very happy with a full stomach. The hotel breakfast was buffet-style, with optional extras available to order.

If you’re looking for a traditional Italian restaurant, I recommend Checco Er Carettiere in an area called Trastevere. Tucked away down a side street, it’s family-run, serves authentic Roman dishes and has a pretty courtyard out the back. My pasta dish was just as you’d expect: utterly delicious.

If you’re a fan of fish, Il San Lorenzo is worth a visit. This sleek restaurant is reputed to offer the best seafood restaurant in Rome. If you do find yourself eating your body weight in pizza and pasta, don’t worry, as you’ll soon walk it off exploring this amazing ancient city.

How much does it cost?

Rooms at Grand Hotel Palace Rome start from £330 per night.

For alternative hotel options in Rome, browse on holiday booking sites such as Booking.com and Expedia.

Antoine Semenyo, Bournemouth, £8.1m – Nottingham Forest (h)

Like Arsenal defence and Erling Haaland, Semenyo is essential at the moment.

For some reason he wasn’t given a second assist at Crystal Palace last week, which would probably have given him some bonus points too.

This match-up against Forest, a team in turmoil who have conceded 15 times in eight games, is not one where you’d want to go against Semenyo.

Justin Kluivert, Bournemouth, £7m – Nottingham Forest (h)

Every team needs a punt or two and Kluivert is one.

The Dutchman started his first game of the season last week and you’d expect him to be a first-choice player moving forward.

I’m backing his form from last season here, where he was FPL gold with 12 goals and six assists – as well as the juicy match-up

He should still be Bournemouth’s penalty taker too.

Bruno Fernandes, Manchester United, £8.9m – Brighton (h)

It’s interesting to see that Fernandes has dropped in price and it’s probably because FPL managers lost faith when he missed his second penalty of the season at Brentford.

But Fernandes doesn’t normally miss those and, had he scored both, he’d be the clear second-highest midfield points scorer this season behind Semenyo.

Ifs and buts, of course, but every weekend he has so many paths to points.

Fernandes has made 22 key passes – five more than any other player – has taken 18 shots, four big chances and missed out on defcon twice by just a point.

Cody Gakpo, Liverpool, £7.5m – Brentford (a)

With Mohamed Salah underperforming, Gakpo is much cheaper and just as effective as a route into the Liverpool attack.

He could have had a hat-trick on Sunday against Manchester United and, if you are a fan of underlying data like me, look at these stats.

Gakpo is top or joint-top among Liverpool players for:

At some point Liverpool will click, and Gakpo is likely to play a part when they do.

WE all know gardening is good for you.

But did you know that when you’re getting older, it can also help with arthritis?

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Research published in the Journal of Ageing and Physical Activity also found gardeners were 30 per cent less likely to report falls than non-gardeners, with improved gait and balance helping you along the way.

World Arthritis Day is celebrated on October 12th, so why not get out there and garden – safe in the knowledge that you’ll actually be helping your aching joints.

Dr Wendy Holden, Arthritis Action’s Medical Advisor and Honorary Consultant Rheumatologist at North Hampshire Hospitals NHS Foundation Trust, told Sun Gardening: “Being active and incorporating exercise into your life helps arthritis .

“Even if joints are hurting, they can’t be harmed by exercise.

“Getting outside in the fresh air, being close to nature and nurturing plants also improves both mood and mental health.

“Just remember to pace yourself, take breaks when you need them and make use of many types of adaptive tools available to assist you.”

She added: “Whatever type of arthritis you have, staying active, keeping your joints moving and looking after your sleep and mental wellbeing are all vital to help beat pain.”

Naomi Patrick, Clinical Director at Medella Home Physio & Occupational Therapy, based in Dorset and Wiltshire, added: “Pruning requires controlled movements that work through the full range of motion in shoulders, elbows and wrists.

“These actions can help maintain joint flexibility and may reduce stiffness in people with early-stage arthritis.

“The reaching and snipping motions help maintain the upper body mobility that’s essential for everyday tasks like dressing, cooking and personal care.

“Research shows these movements can be as effective as targeted exercise therapy for certain conditions.

“For those with painful joints, we recommend using lightweight, ergonomic secateurs and taking regular breaks,” she said.

TOP TIPS FOR ADAPTING YOUR GARDENING

Make access easier by using raised beds, vertical gardens, hanging baskets, or containers
Reduce stress on joints and muscles from repetitive movements by using garden tools that keep hands and wrists in a good position
Minimise bending and stress on back, neck and shoulders by using special long-reach easy grip tools – this includes bulb planters
Reduce the amount of weeding you do by applying a weed barrier with mulch
Reduce the amount of force required to trim plants by using power assisted tools

ADAPTIVE TOOLS FOR ARTHRITIS

Essentialaids.com is a website selling adaptive tools for gardeners. They include tools like easy grip gardening tools with arm supports, and long handled tools for those who struggle bending down. Great for easier weeding and digging. From £29.99

Stiga.com has a cordless, battery powered electric pruning shears and saw. I’ve tried both of these and the pruning shears especially, are fantastic for those with limited strength, as they require no effort to cut. From £129

Flexon Guard N Grip Hose, which earned an Arthritis Foundation Ease of Use certification, makes connecting it to outdoor faucets less strenuous on hands and wrists and stops the need for lugging around heavy watering cans.

Safetygloves.co.uk has a whole range of gardening gloves for arthritis from £3

Amazon.co.uk sell Bionic ReliefGrip Premium Leather Gardening Gloves which are good for arthritic hands. From £29.99

New company www.rootup.co.uk has launched a new product perfect for people with limited reach. Called the Growyo Hanger, it is endorsed by thirteen-time gold Chelsea Flower Show winner, Medwyn Williams MBE. The hanger organises individual yo-yos used to lift the branches of heavily-laden plants — such as tomatoes, aubergines, cucumbers and apple trees — allowing users to more easily and efficiently support and train them. £14.99

Also in Veronica’s Gardening Column this week…

Top tips, Gardening news, plant of the week, and a competition to win a year’s subscription to 123Flowers

For more gardening content and competiitons, follow me @biros_and_bloom

WIN! 123 Flowers is a UK-based online florist designed to make flower delivery ‘as easy as 1-2-3’, with a commitment to sustainability and ethical sourcing. They’re offering one Sun Gardening reader a whole year flower subscription.
To enter, visit www.thesun.co.uk/123FLOWERSCOMP or write to 123 Flowers Competiton, PO Box 3190, Colchester, Essex, CO2 8GP. Include your name, age, email or phone. UK residents 18+ only. Entries close 11.59pm. October 18, 2025. T&Cs apply

PLANT OF THE WEEK! CORNUS ‘Midwinter Fire’ AKA Dogwood.
This is a perfect plant to see you through Autumn and Winter. Not only does it provide lovely green leaves over summer and into Autumn – they fall to reveal stunning vivid orange red and yellow stems which look like fire through Winter.

JOB OF THE WEEK Don’t throw away all your raked up leaves – they can be turned into leaf mould – literally chop them up, pack them in binbags hidden away – and eventually after a year or so, they’ll turn into lovely usable nourishing compost.

I thought I’d noticed everything on the four-mile stretch of the Gabrielino Trail from its western trailhead near Pasadena to the Gould Mesa campground in Angeles National Forest.

I have a favorite sycamore tree about a mile in that, if it weren’t surrounded by poison oak, I would climb. I know some of the best water spots to splash around in the Arroyo Seco. I know how to identify and spot sacred datura, a common sight along the path.

But then I hiked the trail with a group of children (and a handful of grown-ups) from the L.A.-based adventure club Hiking Adventures With Kids (or HAWKs for short) and was reconnected with the childhood sense of wonder that our day-to-day adult lives grind down.

I saw the trail through the eyes of tweens who love nature so much, they screamed multiple facts at me, often all at once, including how cool vampire squid are, that rolly-pollies are related to crabs and that my skin was actively dying and falling off my body. It was such a comfort.

Here’s what I learned from my new trail buddies. I hope these tips help remind you to slow down and appreciate the wonders of our local flora and fauna.

Children from a HAWKs group slide down a concrete channel just off the Gabrielino Trail near Pasadena.

(Jaclyn Cosgrove / Los Angeles Times)

1. A group of canines being walked on the trail by a human is a ‘dog parade.’

Wave accordingly.

2. If you see poison oak, tell a friend.

These kids saved me multiple times from brushing up against the woody shrub. They reminded me: “Leaves of three, let it be; if it’s hairy, it’s a berry!”

3. Eggnog.

This is less of a tip and more of an inside joke between best friends Lila and Elliot, both 10, who asked really nicely for me to include it. May they forever remember the time one of the largest newspapers in America published this.

Children from HAWKs, an L.A.-based company that takes kids on outdoors adventures, cross the Arroyo Seco near Pasadena.

(Jaclyn Cosgrove / Los Angeles Times)

4. Put animals down that don’t want to be touched.

Bradley Rydholm, a HAWKs educator co-leading the day’s hike, found a diabolical ironclad beetle to show the kids. It was at first playing dead, and some of the children reached out to touch it.

“You need to put him down because he looks like he doesn’t want to be touched,” Kaija, 8, said. “If they’re moving in your hand, that means it’s OK, but if they’re playing dead, you gotta put them back.”

Rydholm gently agreed and placed the beetle back in its pile of dirt and leaves.

5. When naming bugs, consider a compromise.

OK, perhaps this is a lesson the kids learned from me. The group was in a debate over whether to name the aforementioned diabolical ironclad beetle, with some voting for “Desi” and others voting for “Jim.”

This reporter, in the name of peace, suggested Desi Jim. “Bye, Desi Jim!” they called in unison as we continued onward.

6. Follow the ethics of frog catching.

Kaija, who asked whether I could make her a wolf in my story, told me that it’s best to catch frogs, name them and then release them.

I asked her whether she had any tips for naming frogs. “Jeremy, Fred, Pineapple,” she said, adding that she names them by their color.

I wanted to learn what color Jeremy was, but she discovered something far more interesting than me on the trail and ran off.

HAWKs hike leader Bradley Rydholm leads children down the Gabrielino Trail near Pasadena.

(Jaclyn Cosgrove / Los Angeles Times)

7. If you want to touch a bug, take a picture first.

Ella, 8, told me that after you take a picture of the insect, you can use a smartphone to identify it and figure out whether it is venomous. (Note: Unlike plenty of adults, she knew the difference between “poisonous” and “venomous” and used the words correctly!)

“If it isn’t [venomous] and it’s totally safe, I would probably bring gloves because I’m scared of picking up bugs,” Ella said. “One time a lady bug peed on me.”

8. It is important to have a compass.

“Because if you get lost, it’s not very efficient to always rely on the North Star. Because it’s only around for a little bit [of] time. So if you don’t have a compass and you get lost, you’re going to have to wait until night to be able to move,” said Luca, 9, who bought himself a compass in a local shop in Felton.

Luca and I swapped adventure stories, as he is quite the world traveler. As a bonus tip, he informed me that it’s easier to roast marshmallows on a volcano (he visited one in Guatemala) than over a campfire. The volcano’s heat slow roasts the marshmallows; with a campfire, you’re more likely to accidentally light them on fire.

9. Avoid hills.

A few of the kids recently went on a HAWKs hike that apparently involved a “death road” that felt like “the stairwell of a million stairs” that went “pretty much nowhere” and had no real views, per Luca’s description.

Elliot, when asked for tips that adults should consider while hiking, told me that she enjoys being outside, but “I don’t really like going uphill.”

Same, girl. Same.

Kelly Knowles, a HAWKs educator, explains to the group the cultural significance of sacred datura to local Indigenous peoples.

(Jaclyn Cosgrove / Los Angeles Times)

10. Appreciate the beauty of nature.

“I really like water,” Luca said. “Just enjoy the sound of water and just enjoy the nature, and check out the animals, lizards, snakes, butterflies and moths.”

“It’s really beautiful to see all these paths,” Lila said. “The beauty of nature is so fun, and it’s a good way to get a workout in or just get off screens because kids these days are on screens a lot. Brain rot!”

“I just remember it’s really good for me,” Elliot said. “The same thing about screens too, even though I don’t have an iPad since my brother broke it. … Honestly, I don’t want to think about anything from school or anything. Just want to be in the moment, ya know?”

3 things to do

The Bixby Marshland, a 17-acre marsh, is located to the northwest of the A.K. Warren Water Resource Plant (formerly the Joint Water Pollution Control Plant) near the intersection of Figueroa Street and Sepulveda Boulevard in Carson.

(Los Angeles County Sanitation Districts)

1. Explore a marsh in Carson
The Los Angeles County Sanitation Districts will host a tour from 8 a.m. to noon of the Bixby Marshlands, a 17-acre marsh near the intersection of Figueroa Street and Sepulveda Boulevard in Carson. Formerly part of a large freshwater marshland area called Bixby Slough, the Bixby Marshland was cut off from its water supply when the Wilmington Drain was installed in the mid-1970s, according to the agency. Docents will be at the event to help visitors spot the dozens of ducks, herons, hummingbirds and many other animals that frequent the marsh. Learn more at lacsd.org.

2. Yank weeds in Chino Hills
Volunteers are needed from 9 a.m. to noon Saturday at Chino Hills State Park to help restore a walnut woodland. Participants will pull and dig up invasive weeds, bagging and removing them from the area. The exact location of the volunteer opportunity and directions will be emailed upon registration. Sign up at volunteer.calparks.org.

3. Can’t fight the moonlight in Burbank
The Stough Canyon Nature Center in Burbank will host a full moon hike at 7 p.m. Monday. Hikers will meet at the Stough Canyon trailhead. This is a free all-ages hike. Children younger than age 12 must be accompanied by an adult. Register using the “Stough Canyon Nature Center” tab at burbankparks.com.

The must-read

Lightning strikes over Mt. St. Helena in Napa County.

(Kent Porter / AP)

Even with months of training and prep work, Megan Eskew did not stay long at the Mt. Whitney summit. There was a chance of thunderstorms in the area. Eskew was on her way down when she felt the first sprinkle. “Before you could even process the thought, ‘Oh, that’s rain,’ thunder boomed,” Eskew said. Times staff writer Jack Dolan wrote about the dangers that hikers faced as late-summer monsoons spread across California in recent weeks. Jack also covered the perils of trying to hide from the storm — and the importance of knowing when to turn around. Stay safe out there!

Happy adventuring,

P.S.

I love looking for signs of our local mammal population on trails. In a recent Instagram post, So Sinopoulos-Lloyd, co-founder of Queer Nature, explained how to identify mountain lion markings left on a tree, including how to distinguish between scratches left by a big cat versus a bear. The grooves left in the tree reminded me of the marks that my cats leave on their scratching posts (and other less-than-ideal places around our home!). Let me know if you notice similar out on the trails.

For more insider tips on Southern California’s beaches, trails and parks, check out past editions of The Wild. And to view this newsletter in your browser, click here.

LIFE is better together – and that goes for your bank balance, too.

Buddying up can mean all sorts of savings, from everyday bills to days out.

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Here’s how to get a cash boost by sharing the love . . . 

REFERRALS: If you’ve had great service from a company, why not let your pals know?

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FRIEND FOR THE ROAD: Travelling can be expensive but you can ease the pressure with others in tow.

Ride app Uber easily allows you to add extra pick-ups on the way to a destination and divide the bill with contacts who also have an account.

If you have a pal who you frequently travel with, the Two Together railcard is £35 a year but gives you a third off off-peak fares when you travel together.

Or with GroupSave, groups of three or more adults can get a third off off-peak train fares when travelling together.

For regular journeys, such as to the office, why not ask work friends if they fancy lift sharing and you can take it in turns to drive.

You’ll save on petrol and get a little added company too.

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Four of Europe’s Ryder Cup heroes will be in action at this week’s Dunhill Links Championship in Scotland, headed by defending champion and three-time winner Tyrrell Hatton.

And you can bet your life they will get a much better reception from the fans than they did from the loud-mouthed yobs who hurled abuse at them at Bethpage Black.

Luke Donald’s team were certainly heroes as far as this column is concerned.

Tommy Fleetwood, another of the players teeing it up this week, was a 12-1 winner in the top points scorer market, and the 15-13 scoreline was also tipped here at 12-1

Justin Rose going out first in the singles, having been highlighted at 18-1, was the icing on the cake. Cameron Young also finished joint top in the USA points list with Xander Schauffele, having been advised at 25-1.

So the big question now is where do we “reinvest” the winnings, to try to keep the mood of celebration going?

Find The Sun’s betting publishing principles here

Free bet offers from our betting partners

Alfred Dunhill Links Championship 2025 betting tips

Hatton seems an obvious starting point, given his incredible record in this event. 

In his last seven starts here, he has posted a couple of runner-ups as well as his three victories. And his worst finish was a share of 15th. So 7-1 looks reasonable.

Hatton is second favourite behind world No 7 Fleetwood, who has finished second here twice, and was third 12 months ago.

He is a general 6-1, with European team-mates Matt Fitzpatrick and Robert MacIntyre next on the list at around 10-1 and 12-1 respectively.

But the Ryder Cup was such a draining experience that I am reluctant to side with any of that quartet at short prices. They have earned a bit of down time, and may not be quite as focused on this event as usual.

Marco Penge, who was a bit unlucky not to get a wild card for Bethpage after winning twice this year, looks attractively priced at 20-1.

Penge missed the cut here last year – but that was largely due to a calamitous opening round of 75 at Carnoustie, where he had a NINE and a seven on the back nine.

That can happen at the toughest course on the planet. And the big-hitting Englishman bounced back well with rounds of 69 and 70 at Kingsbarns and St Andrews.

He is a much more accomplished player now, and is second only to Rory McIlroy on the current DP World Tour money list. He could easily go one better than his runner-up finish at the hotly-contested Scottish Open three months ago.

I also like the chances of another monster hitter, Rasmus Neergard-Petersen, who is a best priced 25-1. He seemed to thrive on the links when finishing joint fourth last year.

Previous form in this event is invaluable, so 40-1 shot Haotong Li also comes into the reckoning. His share of seventh last year was his second top ten here, and a tie for fourth at this year’s Open confirmed his love of links golf.

Among the longshots, the 80-1 about Laurie Canter and Peter Uhlein deserves a second look, while improving Frenchman Tom Vaillant looks over-priced at 150-1. The same thing applies to 200-1 shot Brandon Robinson-Thompson.

**********************************************************

Sanderson Farms Championship betting tips

The only Ryder Cup golfer playing in the PGA Tour’s Sanderson Farms Championship in Jackson, Mississippi is another European, Rasmus Hojgaard.

He had a tough debut at Bethpage, losing both his matches. So despite a couple of runner-up finishes in his last four starts, I’m not tempted by the 33-1 on offer.

But I am keen on the 33-1 available for Mackenzie Hughes. The Canadian won here in 2022, finished top ten last year, and arrives on the back of a share of seventh in the Procore, where ten of the US Ryder Cup team were in action. 

Emilian Grillo did even better at the Procore, finishing tied fourth. He also also played well in Jackson in the past. So he is another 33-1 shot on the shortlist.

Michael Thorbjornsen is starting to justify the hype after a stellar college career, and 25-1 looks fair. Do not get him confused with Thorbjorn Olesen – but 50-1 for the former Ryder Cup man means he might be worth backing too!

Beau Hossler is another 50-1 chance worth considering, and I haven’t lost faith completely in USPGA runner-up Davis Riley despite a bunch of missed cuts. 

At 150-1 he could be worth a small interest. David Lipsky was a big disappointment at the Procore, but two third places in his previous five starts suggests he is another 150-1 shot to think about.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chase their losses
• Doesn’t gamble if they’re upset, angry, or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

For help with a gambling problem, call the National Gambling Helpline on 0808 8020 133 or go to www.gamstop.co.uk

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TEMPLEGATE’S Monday picks are below.

Back a horse by clicking their odds.

SPECTACULAR STYLE (5.00 Southwell, nap)

He’s a proven stayer for trainer Ian Williams and was a comfortable winner at Redcar two starts ago. He went off too quick there last time and the booking of Billy Loughnane is a positive. He has lots of staying power for 1m6f so should have no problems seeing out the two miles and he still looks on a fair mark.

ROSE OF HONOUR (6.00 Southwell, nap)

Can blossom for James Tate and Rossa Ryan. She looked well above average when scooting in at Kempton on debut last time. She absolutely tanked along and Ryan barely had to move in the saddle. The yard continues in excellent form.

ARKENSTAAR (3.00 Hamilton, treble)

He loves this track and followed a win with a neck second here last time. Being blocked at a crucial moment when making his challenge didn’t help and he can get his head back in front here.

TOUSSAROK (5.05 Brighton, Lucky 15)

Got the job done nicely at Wolverhampton last week but is a regular winner here too. This trip is ideal and he can cope with a rise in the weights.

Templegate’s tips

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Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

SUN Racing’s Monday picks are below.

Back a horse by clicking their odds.

LONGSHOT

SPIRIT OF JENNY (6.30 Southwell)

She ran a lot better than seventh suggests at Haydock last time and looks fairly handicapped in this open race.

THIEF

ROMAN SPRING (5.40 Brighton)

He’s dropped down the weights and has shown his best over this course and distance.

LE BEAU GARCON (7.00 Southwell)

He was right back to his best when a close second at Catterick last time and likes this trip.

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Commercial content notice: Taking one of the offers featured in this article may result in a payment to The Sun. You should be aware brands pay fees to appear in the highest placements on the page. 18+. T&Cs apply. gambleaware.org.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

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.

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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.

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.

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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.

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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.

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“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.”

SUN Racing’s Thursday tips are below.

Back a horse by clicking their odds.

LONGSHOT

SHALLOW (3.00 Newmarket)

She was a promising fourth in a big field at York last time and has had a little nudge down the weights despite that good run.

EACH-WAY THIEF

SPIRIT MIXER (4.10 Newmarket)

He’s a proper stayer who landed a nice prize at Chester last time and will be competitive again.

JUST TYPICAL (5.18 Newmarket)

He was a game winner at Redcar last time and should be right there carrying a 5lb penalty.

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Commercial content notice: Taking one of the offers featured in this article may result in a payment to The Sun. You should be aware brands pay fees to appear in the highest placements on the page. 18+. T&Cs apply. gambleaware.org.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

It’s a nauseating, mind-boggling condition people literally lose sleep over, but help is at hand from a veteran of the skies who shares his best tips

Post-holiday blues are a nightmare, even more so if you suffer from jetlag after a long trip. Feeling like your body operates on a different time zone once you come back home is disorienting.

But there are ways to beat the nasty phenomenon, according to a travel expert who has seen and done it all. Even more remarkable is that these are simple tweaks that do not cost a thing.

Al Smith is a seasoned pilot, currently working as senior first officer for British Airways. He is no stranger to jetlag, having flown across time zones and seen sunrises from the comfort of his own cockpit.

He follows a strict sleep routine to ensure he is fresh as a daisy whenever he is manning a plane. In a recent edition of British Airways’ High Life magazine, he said: “After years on short haul, I had a rhythm – early starts or late finishes, never both.

“But long haul is a different game. These days, I spend at least one night a week wide awake under the stars – but that doesn’t mean I have to lose a night’s sleep.

“I plan ahead: sleep before departure, nap after landing and squeeze in a siesta when I can. The key?

“Prioritising rest and making time for it, no matter what time zone I’m in.”

Top 10 tips to beat jetlag

1. If the hotel curtains don’t close properly, grab a coat hanger with trouser clips and clip the curtains together. It’s a lifesaver for daytime sleeping.
2. Limit alcohol.
3. Don’t sleep for more than three hours on landing day. If it’s after 3pm, try to stay up and just go to bed early.
4. If you’re a tea lover like me and nothing else will do, invest in quality decaf tea. It’s perfect for enjoying at any time of day or night.
5. Strategic napping is essential – just don’t do it on a subway in Tokyo.
6. Turn your phone to dark mode and switch on ‘Sleep’ or ‘Do Not Disturb’ at bedtimes.
7. Don’t go shopping just to kill time on landing day – you will only buy things you don’t need. Early in my career, I woke up to find I’d cleared out the entire miniature toiletries section of Walgreens after landing in Seattle.
8. Don’t oversleep while recovering from jet lag – in my experience, it prolongs my adjustment time.
9. Get outside and do some light exercise. Sunlight is a natural reset for me and is essential when it comes to acclimatising.
10. If you’re trying to stay up, never sit on the bed! Trust me – before you know it, you’ll be on your back and spark out. You’ve been warned!

Among the most important things for people to get right is their sleep hygiene. According to Al, it helps the body adjust to a new time zone easier and more effectively.

He said of his own experience: “Every time we’ve moved house, my first priority has been: ‘How do I make my new bedroom feel like the best hotel room ever?’ I prefer total darkness when I sleep – I highly recommend plantation shutters with a blackout screen.

“Zero light is incredible and allows me to sleep both day and night. Temperature is also vital.

“I think I have a two-degree tolerance before I’m either too hot or too cold. Yes, it’s the UK – but it reached 40°C in the last few years.

“Air-conditioning is the way forward! And quality bedding is another must.”

One of the main symptoms of jetlag is insomnia and it’s something Al also had first-hand experience of. He told the magazine: “There have been occasions where oversleeping on what we call ‘landing day’ – a sacred day that should be free of tasks – has led to bouts of insomnia.

“It’s taken me years of flying to figure out that if I check the clock twice and it’s still within the same hour, it’s time to get up, have a warm drink (obviously not caffeinated) and watch a bit of TV. Otherwise, I spend the entire night tossing and turning.”

A travel expert has provided a list of several important travel tips to make your trip to Paris run more smoothly, claiming ‘no-one tells you’ about them elsewhere

If your debating whether to take a trip to Paris , an expert claims there are a number of things “no-one tells you” about the City of Love that may help sway your decision. Tonya Bullock of Crossroads Travel Agency, who has visited the French capital on eight occasions, took to TikTok to share her advice.

She began by pointing out that whilst Parisian shops and restaurants take card payments, you should still take Euros in cash “just in case”. Tonya added that unlike some countries, tipping is optional as a service charge is usually included in the cost within a bill.

No doubt if you are heading to Paris, you will be keen to snap up some authentic French breads and pastries – and if that’s the case, Tonya suggests avoiding any “Instagram hype” and instead look for local, independent boulangeries.

When it comes to the city’s many museums, meanwhile, Tonya advised that entry to these is free of charge on the first Sunday of every month, whilst EU residents under the age of 26 can take advantage of not having to pay whatsoever. “Many museums offer evening hours – smaller crowds and magical light,” she added.

Of course Paris’ most famous sight and attraction is the Eifel Tower – another “magical” experience Tonya suggests, advising that it “sparkles every hour after sunset – but only for five minutes”.

As an alternative, however, Tonya recommends visiting the “less crowded” Notre Dame Cathedral towers or those of Basilique du Sacré-Cœur de Montmartre to get that perfect city view.

In addition, you take in the cityscape free of charge from the rooftop at Galeries Lafayette – an upmarket department store found on Boulevard Haussmann in the 9th arrondissement of Paris.

As for the Arc de Triomphe monument, meanwhile, the expert urges visitors to “use the walkway tunnel” and avoid trying to cross the Champs-Élysées avenue street.

More tourism tips followed in the form of Louvre Museum – where queues can be “skipped” should you use the “lesser-known” Carrousel entrance underground, according to Tonya.

When dining out, meanwhile, she has a simple suggestion to save you more money. “Water is free in most restaurants and cafes,” she said. “As for ‘une carafe d’eau’ [a carafe of water]’.”

However, she continued: “Coffee culture is different – espresso is standard, whereas cappuccinos are “mostly for tourists”. And when it comes to your meal, you are better off dining inside any restaurant as outside seats tend to be “pricier”.

Writing in response, one TikTok user sought further advice from Tonya, asking: “What is the best thing to carry your money/ID/ cards to prevent pickpocketing?”

To which she revealed: “The biggest thing is try to keep items on your front! NEVER wear your backpack on back or have a basic purse on shoulder. Keep things out of your back pockets too.”

Whilst a second person asked: “How do I tell who are locals? I’m totally clueless. I’ve seen multiple posts saying they dress to blend in and not stand out.”

Tonya explained: “I’d say fashion is a big one. We always like to play a game while sitting outside at a brasserie to identify if the person walking in front of us was Parisian or an American tourist. Not hard and fast rules but: no shorts/capris no athleisure layers – scarves, blazers, heavy jackets, etc.

“Especially when temperatures start to get a little cooler it’s crazy how they bundle up. For where to eat, I’d avoid anything near a major tourist attraction – all the restaurants will mark up and not good. Find a boulangerie off the beaten path that is literally just a counter – the best ones will typically be busy in the morning and mostly speaking in French.”

Doctors have shared their top tips for travelling with eczema, offering some wise words for people who find heading to different countries can aggrevate the condition

I am very lucky to travel for my work. It’s something I love to do and which has filled my life with eye-opening experiences and encounters.

One aspect of my travel that I don’t love is what it does to my skin. As a mid-tier eczema sufferer, it is possible to arrange my life, clean my flat and eat in such a way that keeps my skin in a pretty balanced, comfortable-enough state. When I travel however, that goes out of the window.

The combination of early starts, sleeping in a hotel room, eating new foods, and drinking holiday amounts of alcohol, all within a new weather system and time zone, means I end most trips not with a lovely tan, but with a flare-up.

Everyone who has a skin condition will know that there is no cure-all for any of them. It’s all about finding the right solution, or combination of solutions, for you. With that in mind, I asked doctors for their best advice for eczema-sufferers who love to travel.

READ MORE: Brits heading to Greece on holiday face new bans in two monthsREAD MORE: Theme park attraction specialist’s one thing you should never do during a visit

Bring your own bedding

“Exposure to new allergens, such as different detergents, bedding, or even local plants, can also provoke flare-ups.”

So says Dr Vincent Wong, who has an extensive background in dermatology and experience in treating eczema.

Given that, controlling what you put next to your body is one of the best ways to stop a flare-up. The one thing I always pack now when I travel is a pillowcase, which I swap for the one provided in the hotel or Airbnb. While it might not reduce irritation on the rest of my body, it stops my head and face from getting wound up by the intense detergents often used in hotels.

Dr Dilpreet Hoonjan, a qualified medical doctor who specialised as a GP, eczema sufferer and now the founder of a steroid-free skincare brand, suggests going further.

“To reduce the chances of a flare-up you’ll need to pack protective clothing such as long-sleeved pyjamas to reduce irritation from bedding or pack a lightweight cotton pillowcase or sheet from home as this can create a protective barrier against accommodation linens,” the doctor advised.

Keep fresh and clean

Seasonal changes are the bane of the eczema sufferer’s life. Not only does autumn spell the end of summer and the start of specialist-latte-mania, it also brings with it dried-out skin as the rains and Celsius begin to fall.

Being away from home, in a different climate, can have the same effect. Which is why being mindful of what you wear is key.

Dr Hoonjan suggests: “Pack breathable cotton clothing for daytime which helps minimise sweat build-up. If you’re outdoors or in hot climates, shower more frequently to remove sweat (as this is a common trigger), but always moisturise immediately afterwards to prevent dryness. Pack your skincare products that you use regularly, you can pack these in travel-sized containers. Pay attention to known dietary triggers and choose meals that won’t aggravate your skin.”

Pack the right skin treatment

Choosing the right medication is a serious matter and something that you should discuss with your doctor.

When it comes to using moisturiser, consistency is key.

Dr Wong advises: “Carry a travel-sized moisturiser and apply it regularly, particularly after washing. Fragrance-free and microbiome-friendly cleansers and body products are especially helpful, as they minimise irritation while supporting the skin’s natural ecosystem.

“When the skin’s microbiome is balanced, it strengthens the barrier and makes flare-ups less likely, which is particularly important when you’re exposed to new environments and stressors while travelling. It is also important to continue using any prescribed topical treatments exactly as directed, even during short trips, to maintain control over symptoms.”

READ MORE: ‘I’ve visited every country – one luggage essential is a complete waste of time’READ MORE: ‘I went on UK rail route named world’s most beautiful and it lived up to the hype’

Maintain good sun practices

The sunshine can feel like a bit of a miracle cure for the British eczema sufferer. The end of the long winter is over, when the rays finally begin to break through the clouds, always signals a marked improvement in my skin.

Boots Online Doctor, Dr Megha Pancholi, warns that the positive impacts of sunshine on eczema do not mean it won’t also burn you if you’re not careful.

“Some people find that sunlight can help their dry skin condition, while others may find it can trigger flare-ups. It’s important to protect your skin when outdoors all year round. Travel-sized, fragrance-free sunscreen and hats can help shield skin while outdoors,” Dr Pancholi suggests.

Monitor and record

According to Dr Pancholi, keeping track of your symptoms and potential triggers can be very helpful when it comes to treating the condition.

“Keep a brief diary of foods, activities, and environments that seem to trigger flare-ups. This can help you anticipate and prevent future reactions,” she says.

“If you notice a new skin issue while travelling and you’re struggling to see a healthcare professional, tools like the Boots Online Doctor SmartSkin Checker* can be helpful. By uploading a photo of the affected area, it gives an AI-assisted idea of possible skin conditions, offering a useful starting point before you can get expert advice.”

SUN Racing’s Monday picks are below.

Back a horse by clicking their odds below.

LONGSHOT

DUMFRIES (5.20 Thirsk)

He has a good record here and is a fair 4lb higher than when winning at Beverley two starts ago.

EACH-WAY THIEF

SIR DAVID (4.20 Thirsk)

He landed his first win in battling style at Carlisle last time and is capable of following up with Paul Mulrennan taking over.

DAY OF GRACE (4.50 Thirsk)

She has been sent north by William Haggas for her handicap debut after showing promise on her three maidens so far. 

FREE BETS – GET THE BEST SIGN UP DEALS AND RACING OFFERS

Commercial content notice: Taking one of the offers featured in this article may result in a payment to The Sun. You should be aware brands pay fees to appear in the highest placements on the page. 18+. T&Cs apply. gambleaware.org.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

OUR wardrobes are stuffed with 1.6billion unworn clothes.

So it is best for the planet — and your bank balance — to stop buying new and instead swap your old stuff for other people’s cast-offs.

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During Second Hand September, Oxfam is encouraging people to hunt down a bargain and find unique pieces that will make you stand out from the crowd.

TREASURE HUNT: Trawling high street charity shops is a great way to spot a gem.

Abi Owen, online shop merchandiser for Oxfam, says: “Charity shops are full of wonderful, unique finds, so it’s worth having an open mind to see what might catch your eye.

“As autumn begins, timeless items such as cable-knit jumpers and checked shirts are the perfect pre-loved find.”

WONDERS ON THE WEB: If you can’t get to a second-hand shop, or you have something specific in mind, look online.

Lose yourself on Vinted or eBay and, to support a good cause, search for charity shops on the internet. Many also have their own online shops.

SEPTEMBER SURPRISES: At Oxfam’s online store (onlineshop.oxfam.org.uk) you can narrow your search by price, size or designer.

We found Ralph Lauren sunglasses for under £9.99, a Tommy Hilfiger jumpsuit for £12.99 and a wedding dress for £30.

During Second Hand September, there is also a range of offers, including free delivery until Tuesday and ten per cent off when signing up for Oxfam’s newsletter.

BEST BUYS: Make the most of your money and bag a second-hand bargain that you will wear lots of times.

Denim will never go out of fashion and is stacked up in charity shops.

Abi says: “Whether it is a pair of jeans or a classic jacket, they are perfect for styling up or down.

“Plus, they’re better when they’ve been worn in.

“Accessories are a brilliant second-hand item to shop for, too. A good belt or some gorgeous earrings can complete a look.

“Keep your eyes peeled for details like a tartan scarf to pull an outfit together.”

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• All prices on page correct at time of going to press. Deals and offers subject to availability

Deal of the day

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KIDS will go loopy for the Hot Wheels Track Creator Triple Loop Speed Kit, reduced from £40.98 to £30.98 at direct.asda.com.

SAVE: £10

Cheap treat

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ENJOY a cheeky nibble with Morrisons milk chocolate digestives, 300g, down from £1.25 to 89p.

SAVE: 36p

What’s new?

THRILL-SEEKING grannies and grandads can enjoy the rides at Drayton Manor for free this weekend.

The Staffordshire theme park is giving free entry to over-70s until Monday.

Top swap

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CHEESE Louise!

Snack on a six-pack of Quavers, £2.13 from Asda, working out at 36p for a 16g bag.

Or enjoy the store’s own Cheesy Curls six-pack, £1.25, or 21p for a 16g bag.

SAVE: 15p per bag

Little helper

COTE Brasserie is offering a different “icon” dish for £10 each week day when you say “I’m an Icon” to staff.

Save the most on Thursdays when the beef bourguignon, usually £21.95, is a tenner.

Shop & save

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GET tea sorted for less with Young’s Gastro two tempura battered fish fillets, down from £5.25 to £2.50, with a Tesco Clubcard.

SAVE: £2.75

Hot right now

IKEA Family members can get a small cooked breakfast for £1 or regular one for £1.50 on Saturdays until 11am. Save up to £2.35.

PLAY NOW TO WIN £200

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JOIN thousands of readers taking part in The Sun Raffle.

Every month we’re giving away £100 to 250 lucky readers – whether you’re saving up or just in need of some extra cash, The Sun could have you covered.

Every Sun Savers code entered equals one Raffle ticket.

The more codes you enter, the more tickets you’ll earn and the more chance you will have of winning!

MANCHESTER CITY host Manchester United on Sunday with both clubs looking for a result to springboard their season.

To mark the Super Sunday contest, our team of betting experts has put together a 14/1 Bet Builder for the encounter, courtesy of Betfred.

And there’s more – new customers who sign up with Betfred and place a £10 bet on football will receive £50 in free sports bets.

Find The Sun’s betting publishing principles here

How to claim..

Betfred welcome offer

1. Visit the Betfred website HERE*
2. Register an account using the link provided
3. Deposit £10 using a Debit Card
4. Place your first bet of £10 or more on any qualifying Sportsbook markets, at odds of Evens or greater
5. Once that bet has settled, Betfred will credit your account with £50 in Free Bets

Man City vs Man Utd tips

Our Bet Builder selections: Double chance – Draw/Man Utd, Bruno Fernandes to score, Casemiro to be carded and Erling Haaland 2+ shots on target.

Here’s why we’ve made those selections..

• Double chance – Draw/Man Utd: United have won the last two times they’ve visited the Etihad and are actually unbeaten in their last four games against City – inside 90 minutes anyway. United have been made into a joke team so far this season, yet sit a point and few places above toiling rivals.
• Bruno Fernandes to score: Got off the mark for the season with that 97th minute penalty winner against Burnley. That coming after a miss at Fulham in league game prior. Usually man for big occasion and has three goals in 11 league games against Cityzens.
• Casemiro to be carded: Booked in two of last three games after yellow at Craven Cottage then on international duty with Brazil against Chile. Sat out second game on break due to suspension but should come in from start here and midfield battle key.
• Erling Haaland 2+ shots on target: Norwegian superstar has been on fire and added to it with FIVE goals in one international game when away in break. Started season well too and obviously main man for City.

*New customers only. Register, deposit with Debit Card, and place first bet £10+ at Evens (2.0)+ on Sports within 7 days to get 3 x £10 in Sports Free Bets & 2 x £10 in Acca Free Bets within 10 hours of settlement. 7-day expiry. Eligibility & payment exclusions apply. Full T&Cs apply.

TEMPLEGATE tackles Tuesday’s racing confident of banging in a few winners.

Back a horse by clicking their odds below.

SIXPACK (4.08 Goodwood, nap)

He went down by a nose when backed here last time and has been freshened up since. Conditions should be spot on and his canny trainer James Owen can ready one for a decent pot. Any juice in the ground would be welcome and he has a big chance.

ROACH POWER (2.58 Goodwood, nb)

Looks fully charged up. This is a big drop in class for Michael Wigham’s sprinter and the quirky track is no issue at all.

KODI FIRE (7.45 Wolverhampton, treble)

Is in flying form and has the handicapper on the run. His draw is fine and he has the services of champion jockey-to-be Oisin Murphy on board now.

Templegate’s tips

GOODWOOD

1.48 I Can Dance

2.24 Nifty

2.58 Roach Power (nb)

3.33 Goodwood Mogul

4.08 Sixpack (nap)

4.43 Bownder

5.18 Eye Of Dubai

CHEPSTOW

2.00 Punchbowl Flyer

2.35 Zabeel Flower

3.10 Demetris Mouflon

3.45 Pickering Castle

4.20 Vape

4.55 Step Along

5.25 Barnsnape Boy

SOUTHWELL

5.30 Rapper’s Delight

6.00 Race To The Stars

6.30 Tanjen

7.00 Crown’s Lady

7.30 Great Dream

8.00 Glory Hyde

8.30 Coedana

9.00 Langholm

WOLVERHAMPTON

5.10 Boujee Gold

5.45 Molo De Palazzo

6.15 Cotiere

6.45 Baikal

7.15 Colors Of Freedom

7.45 Kodi Fire (treble)

8.15 This Time Maybe

8.45 Outer Edge

FREE BETS – GET THE BEST SIGN UP DEALS AND RACING OFFERS

Commercial content notice: Taking one of the offers featured in this article may result in a payment to The Sun. You should be aware brands pay fees to appear in the highest placements on the page. 18+. T&Cs apply. gambleaware.org.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.

TEMPLEGATE tackles day three of the York Ebor Festival confident of bashing the bookies with his best racing tips.

Back a horse by clicking their odds below.

• Bet £10 get £50 in free bets for racing with Tote – CLAIM HERE
• York Ebor Festival best free bet offers – CLICK HERE

NIGHT RAIDER (3.35 York, nap)

He has shaped better than his form figures suggest, especially when sixth behind JM Jungle at Goodwood. He was the winner on the wrong side of the track there. Still unexposed at 5f and can improve again.

ZGHARTA (4.10 York, nb)

She was a typical Goodwood hard-luck story last time and this more conventional track should be ideal. She finished with running left and the return to this trip on fast could suit ideally. She is on a workable mark and shapes as one firmly on the up.

TRAWLERMAN (2.25 York, treble)

The Gosden stayer can reel in another nice prize after his demolition job in the Gold Cup at Royal Ascot. He made all that day and surged clear of a strong field, backing up a dominant win in the Henry II at Sandown. Proven over the trip and fine on this quick surface, he looks the class act here and hard to oppose.

Templegate’s TV verdicts

1.50

NAQEEB looks primed to land this hot handicap after a huge run at Goodwood, charging home for second despite losing a shoe during the race.

That backed up a storming third at Royal Ascot and he’s crying out for this sort of test.

A strong traveller with proven form on quick ground, he’s weighted to strike and looks ready to cash in.

Mount Atlas is a big danger up in class after a smooth Ascot win.

He’s clearly thriving but has a little bit more on his plate here from a career-high mark.

Insanity is one to note after a luckless third in the same race – he wasn’t ideally placed that day and could easily hit the frame again.

This Songisforyou was pitched into Group company last time and didn’t disgrace himself – he’ll find this easier and shouldn’t be overlooked.

French Duke hasn’t fired this season but has talent and is slowly coming down the weights.

2.25

TRAWLERMAN can reel in another nice prize after his demolition job in the Gold Cup at Royal Ascot.

He made all that day and surged clear of a strong field, backing up a dominant win in the Henry II at Sandown.

Proven over the trip and fine on this quick surface, he looks the class act here and hard to oppose.

Al Qareem is thriving, especially at York, and arrives chasing a hat-trick after front-running wins in Listed and Group 3 company.

He’ll push the pace again and won’t go down without a fight.

Sweet William is consistent and stays all day but often gives ground away early and may need to be sharper from the gates to land a blow.

Al Nayyir bounced back with a narrow defeat to Coltrane last time and does stay this far, though he’s yet to score at this level.

Dubai Future has plenty of back class but has been found wanting in top races this term, while three-year-old Shackleton is a likeable type for the future but needs a big step forward to trouble these old hands.

3.00

DO OR DO NOT can get off the mark in the Gimcrack.

This son of Space Blues has danced every dance this summer, hitting the frame in three consecutive Group 2s.

He was just behind high-class performers at both Newmarket and Goodwood, shaping like a colt crying out for a big pot.

He’s tactically sharp, handles quick ground and looks rock solid with first-time cheekpieces added to the mix.

Reciprocated went backwards at Ascot after two easy wins and needs to settle better, while Rock On Thunder ran well at Newbury but needs more in this company.

Egoli has won twice and fared best on the wrong side of the track at Goodwood.

Any improvement on that would put him in the picture.

The speedy Comical Point needs a revival after flopping in the July Stakes at Newmarket last time.

Lifeplan impressed on debut but faces a major class hike, while Irish Fighter and Yorkshire Puds both look up against it in this good company.

3.35

NIGHT RAIDER can land a smash and grab in the £700,000 Nunthorpe (3.35 York, nap).

Karl Burke’s flyer is ideally drawn in stall eight and deserves a change of luck after winning on the wrong side at Goodwood last time.

He has loads of pace and will be right up there.

JM Jungle beat him and a few of the others in that race and looks dangerous again.

Arizona Blaze and Aussie Asfoora are in the mix too along with youngster Lady Iman.

Here’s my guide to the field, where I rate them from one (worst) to five (best):

JM JUNGLE 4

JUNGLE boogie. Thriving sprinter, has improved through the season and comes here on the back of a Group 2 win at Goodwood. 5f ideal, handles fast ground well and is a strong contender at a track he likes.

KERDOS 2

DON’T Ker. Well beaten at Goodwood but didn’t really get the run of the race. Has shown flashes of form this year, including a solid Group 1 run at Ascot. 5f suits but might find a few too sharp.

MANACCAN 1

NO Man. Back from a break this season and took a step forward last time in handicap company. Has Group form at best but looks vulnerable in this calibre of race.

NIGHT RAIDER 5

NIGHT fever. Has shaped better than his form figures suggest, especially when sixth behind JM Jungle at Goodwood. He was the winner on the wrong side of the track there. Still unexposed at 5f and can improve again.

RUMSTAR 3

STAR potential. Didn’t seem to like soft at the Curragh last time after a career-best Sandown win. Consistent and will prefer this going. Could bounce back and one of many place chances.

SPARTAN ARROW 1

BLUNT Arrow. Listed winner earlier this season and solid handicapper but hasn’t looked up to this grade in recent runs. Latest Goodwood ninth confirms he’s got something to find at this level.

WASHINGTON HEIGHTS 3

WASH and go. C&D winner in Listed last month, and third in a strong Haydock Group 2 earlier this season so deserves to be here. Ggoes well fresh, so could easily run into the frame again.

AIN’T NOBODY 1

NOBODY’S fool. Yet to score in 2025 but fair placed form in Pattern company earlier this term. Last two runs have been below that standard though and this looks a stretch on known form.

ARIZONA BLAZE 4

BLAZE on fire. Improving colt with a turn of foot and showed that with convincing Group 2 win in Ireland last time. Has high-level form at 5f and arrives at the top of his game. Major player.

ASFOORA 4

AS a chance. Australian mare with top-class back form, including a Royal Ascot win in 2024. This season’s efforts have been decent without being electric but now third-up and fitter. Should be thereabouts if able to bring her best form.

FROST AT DAWN 3

DAWN chorus. Group 1 runner-up earlier this summer and consistent at 5f. Fourth behind JM Jungle at Goodwood last time was solid. Likes fast ground, and strong pace will suit her style.

MGHEERA 3

HEER we go. Classy mare with two Group wins already this year. Not at best in Ireland last time but needed the run after a break. Has pace and on the each-way shortlist under Buick.

SHE’S QUALITY 3

QUALITY counts. Very solid filly, placed in last four Group runs and just denied by JM Jungle at Goodwood. Consistent, speedy and suited by conditions. Likely to run her usual honest race.

CELANDINE 2

HARD Cell. Good run at Chester last time and a previous Group 3 scorer. Ground no issue and course winner too but this is her toughest task to date and she may just get outpaced.

SAYIDAH DARIYAN 3

SAY maybe. Impressive winner of the Summer Stakes here last time over 6f and is improving. Likely to be ridden for a late burst and has claims if pace collapses. Needs another career-best.

LADY IMAN 4

IMAN of the moment. Unbeaten 2yo filly who took the Molecomb in style at Goodwood. Gets huge weight-for-age allowance and clearly fast. First time taking on older horses but her profile screams serious Group 1 potential.

SPICY MARG 3

NICE and Spicy. Has done little wrong so far and bolted up in minor race last time. Faces far stronger opposition but her finishing kick is potent. Gets lumps of weight and can hit the frame.

4.10

ZGHARTA was a typical Goodwood hard-luck story last time and this more conventional track should be ideal.

She finished with running left and the return to this trip on fast could suit ideally.

She is on a workable mark and shapes as one firmly on the up.

Wonder Star is a big threat after nearly landing a similar contest at Goodwood.

She travelled well there and is improving, but her draw and lack of experience in deeper handicaps are small concerns.

Akecheta caught the eye from off the pace at Goodwood and is well suited by a strong gallop.

She’s handicapped to strike again soon.

Cape Flora was visually striking at Leicester. This is tougher, but she’s unexposed.

Callisto Dream has shaped with promise all this season and she could improve for this step up in trip.

Templegate’s tips

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TEMPLEGATE tackles Saturday’s racing confident of keeping his hot run going – and building the bank for York next week.

Back a horse by clicking their odds.

MORE THUNDER (3.35 Newbury, nap)

Can go like lightning in the Hungerford Stakes. Trainer William Haggas has a fantastic record in this Group 2 with three wins since 2015 including last year with Tiber Flow. More Thunder looks more than capable of delivering at this level after his battling Bunbury Cup win at Newmarket last time. That came after six furlongs proved a couple of yards too short when he flew home for second in the Wokingham at Royal Ascot. He’s looked potentially more than a handicapper all season after he kicked off with back-to-back wins at Newmarket in the style of a classy performer. He deserves his chance at this level and looks well up to it.

CRACKING GOLD (3.00 Newbury, nb)

Can shine for Clive Cox. He has been in flying form all season and looks hard to beat. I go through all the runners for this race below.

SECRET GUEST (3.20 Ripon, treble)

Can star in the William Hill Great St Wilfrid Handicap. He was an excellent third in the race 12 months ago for trainer Bryan Smart who has given him a little break since a good second at Thirsk last time out. The five-year-old is back from just 3lb higher than last year but his rider’s claim takes care of that. He’s drawn well in stall 11 and ticks all the boxes for this competitive contest.

Templegate’s TV verdicts

NEWBURY

1.50

PINHOLE looked a lot more than a handicapper when bolting up at Ascot last time.

That was just his third run for Ralph Beckett and he stormed home over 1m4f to suggest this longer trip would bring further improvement.

He deserves another crack at this stronger company.

Epic Poet didn’t enjoy 1m4f in the Hardwicke at Royal Ascot after going close in the Yorkshire Cup and will be happier at this distance.

Nightime Dancer chased home potential superstar Scandinavia here last time and should find this challenge a bit simpler.

Candleford has a Listed win on his CV this season but needs to bounce back from a moderate effort at Goodwood last time.

2.25

RHYTHM N HOOVES is music to my ears. Robert Cowell’s speedster looked right back to his best when flashing home for second in a hot Ascot sprint last month.

He’s well-handicapped from just 2lb higher, thrives on fast ground and Billy Loughnane knows exactly how to deliver him late.

A truly-run race should see him swooping past tiring rivals in the final 100 yards.

Getreadytorumble is a big danger after a string of good efforts at this distance, while Glamorous Breeze has the class to pounce if the gaps open.

Sugar Hill Babe, drawn in stall one, could give them plenty to think about from the front but she’s likely to set things up nicely for the tip.

3.00

I’VE got a Cracking bet on the box at Newbury.

CRACKING GOLD (3.00, nb) was an impressive winner here two runs ago before close close at Goodwood. He can take another step forward for Clive Cox.

Classic, Consolidation and Leadman can give him most to do.

Here’s my guide to the field, where I rate them out of one (worst) and five (best) stars:

CRACKING GOLD 5

GOLD star. Looked better than ever with a strong Goodwood second in a big field last time. He’s suited by pace and trip, handles all ground and runs well fresh. Reliable and progressive profile suggests he’s the one to beat.

HAVANA PUSEY 2

HAV to pass. Likes to be up with the pace and held her own in a Group 3 latest after earlier handicap wins over this trip. Track and ground ideal, but needs to improve on last Goodwood showing.

CLASSIC 4

CLASSIC case. Thriving this summer with strong Ascot second and earlier Sandown win. That form looks rock solid, 7f ideal, handles ground, and has track form. Very likely to go close again.

LOU LOU’S GIFT 3

GIFT horse. Lightly raced filly, shaped better than result in a messy Ascot Group 3 last time. Down in grade, strong pace helps. Still has more to come at 7f. Place shout

JUMBY 3

BY law. Game veteran. Big run in Newmarket handicap latest and has tumbled down the weights. This is his trip but long losing run remains a concern. No surprise to see him in the frame.

WOLF OF BADENOCH 1

WOLF whistle. Well held at Ascot on turf return and cheekpieces stay on. Was useful as a two-year-old but may not have trained on. Others bring stronger current claims and more proven handicapping efforts.

CONSOLIDATION 4

NO Con. Career-best win at Goodwood two back, unlucky latest when getting stuck in traffic. Goes well on quick ground and 7f suits. Still unexposed and could well bounce back with a cleaner trip.

OBELIX 3

LIX not licked. Had no chance at Wolver last time from a wide draw on the back of a good York win. He likes this trip on quick ground and isn’t ruled out from 7lb higher.

LEADMAN 4

GOOD Man. Won nicely here before getting no luck at Goodwood last time. He’s best over 7f and his form ties in well with others here. His handicap mark is fair and he’s high on the shortlist.

COGITATE 2

SMALL Cog. Not disgraced in hot Ascot handicap last time but he’s not the easiest ride. Has come down weights but needs a step forward to score in this company.

DOCUMENTING 1

WHAT’S up Doc? Almost a teenager but is still competitive with good efforts this season in big fields. His fifth behind Obelix at York reads well but there’s no obvious reason why he’ll turn that around.

3.35

MORE THUNDER never wins by very far but he keeps producing the goods like when winning the Bunbury Cup here by a short-head last time.

That build on his staying-on Wokingham second and two other smart wins on the Rowley course this season.

He looks well up to Group 2 standard and proved his liking for this trip last time.

King’s Gamble came home strongly when just denied over six furlongs at Newbury last time.

That was his first run in 11 months and moving back up in trip makes him the main danger.

Witness Stand won the Lennox nicely at Goodwood and goes well here too.

He’s in the mix while Spy Chief was far from disgraced in the July Cup and is likely to go hard on the front end.

RIPON

2.45

NOVELLO LAD has won two of his past three and looks capable of another step forward.

He saves his best for six furlongs on quick ground and his double-figure draw is another plus.

The handicapper must have been in a good mood when hiking him only 2lb for scoring at Pontefract last time.

Paul Midgley does well at Ripon and can add to his tally.

Wreck It Ryley saves his best for Ripon and was less than two lengths off the pace at Yarmouth last time.

He looks a good price to make the frame.

Ziggy’s Ariel landed his last win here in April and is only 2lb higher today which makes him competitive.

Likely favourite Fortamour is a good performer at this level but he’s yet to win on quick ground which has to be a worry for the nine-year-old.

Dicko The Legend was good at York last time and is well drawn.

3.20

SECRET GUEST was third in this last season and is primed to go two better.

Trainer Bryan Smart seems to have laid him out for the race and has given him a break since his close second at Thirsk in early July.

He’s only 3lb higher than his last win and this trip and track are ideal.

You want to be drawn high and he’s handy in stall 11.

Rock Opera comes from box 14 and was a close-up third in good company at York last time.

That was over this trip on fast ground so he should be on the premises again.

Grant Wood won the Silver Cup on this card last year and has clearly been aimed at this race.

He’s a big price to make the frame despite a low draw.

Similar comments apply to Intervention who ran well at Chepstow last time and looks on a fair mark.

Prince Of Pillo is in stall 16 and likes this track. His trainer Richard Fahey won this race 12 months ago so he’s a threat.

NEWMARKET

2.05

BINHAREER made a mockery of his opening turf handicap mark when strolling to victory at Ayr last month.

His jockey had the luxury of dropping his whip but it made no difference as he hammered his rivals over this trip.

The ground was softer that day but he doesn’t need it on breeding and looks a typical William Haggas improver.

He’s up 8lb for that smooth success but that won’t put the brakes on as there’s a lot more to come.

Archduke Ferdinand looks a fair each-way price with his rider’s claim taking him below his last winning mark.

He is best over this trip and likes fast ground.

Addison Grey made a promising start to his handicapping career when beaten less than a length at Chepstow nine days ago.

This trip suits and there’s more to come after just four runs.

Silver Samurai ran better than fifth place suggests at Doncaster latest. That was over seven furlongs but he has enough pace to figure.

Templegate’s tips

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TEMPLEGATE takes on Tuesday’s racing confident of building the bank for next week’s Ebor meeting at York.

Back a horse by clicking their odds below.

SILENT CITY (4.07 Lingfield, nap)

Roger Varian’s filly looked potentially smart when bolting up by nearly four lengths at Windsor two starts ago. She had an inexperienced jockey in the plate when she allowed a useful rival too much rope at Hamilton last time, but she still pulled miles clear of the rest. With Silvestre De Sousa back on board, she can return to winning ways.

NOBLE HORIZON (7.10 Hamilton, nb)

Bumped into a useful horse at Newmarket two starts ago. He made no mistake in a weaker race at Leicester 26 days ago and he can go on a roll now for his top stable.

NOVAK (7.40 Hamilton, treble)

Came back to form with a good second at Musselburgh last time. He is a C&D winner and is still on a winning mark.

VALOR SPIRIT (2.15 Carlisle, Lucky 15)

He ran three nice races on maidens and goes handicapping off a fair mark with a top apprentice taking off 5lb.

Templegate’s tips

CARLISLE

2.15 Valor Spirit
2.45 One Of Our Own
3.15 Curran
3.50 Ice Sovereigns
4.25 Reenie’s Dream
5.00 Homeland

LINGFIELD

2.30 Semser
3.00 Al Joory
3.32 Perfect Panda
4.07 Silent City (nap)
4.42 Foinix
5.17 Dogged

HAMILTON

5.40 Happier
6.10 Star Noir
6.40 Golden Horse
7.10 Noble Horizon (nb)
7.40 Novak (treble)
8.10 Shabu Shabu
8.40 Temper Trap

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Commercial content notice: Taking one of the offers featured in this article may result in a payment to The Sun. You should be aware brands pay fees to appear in the highest placements on the page. 18+. T&Cs apply. gambleaware.org.

Remember to gamble responsibly

A responsible gambler is someone who:

• Establishes time and monetary limits before playing
• Only gambles with money they can afford to lose
• Never chases their losses
• Doesn’t gamble if they’re upset, angry or depressed
• Gamcare – www.gamcare.org.uk
• Gamble Aware – www.gambleaware.org

Find our detailed guide on responsible gambling practices here.