You might recognise Dr Sophie Bostock from her regular slot on This Morning, giving advice on sleep problems, but her experience and expertise extends beyond daytime television. She’s worked with diverse clients from the Royal Marines to Google to help their staff get better shut-eye.

After all, sleep is central to our sense of well-being and most of us don’t get enough. Before you drop thousands of pounds on a brand-new mattress or experiment with every supplement under the sun, it’s worth heeding some expert advice.

And Dr Bostock knows her stuff. Her medical journey started in Nottingham, followed by a PhD in health psychology from UCL. Since then, she’s published research in partnership with the Sleep and Circadian Neuroscience Institute in Oxford and worked on Sleepio, a clinically proven sleep improvement programme, available free on the NHS. Now, she’s an independent sleep consultant with her own blog, The Sleep Scientist.

We approached Dr Bostock for our Readers Ask series, where industry experts answer questions from our Telegraph Recommended reader panel. From our top tips to tackle menopausal insomnia to her honest opinions on magnesium supplements, here are her answers.

How can I stay asleep for longer? I simply can’t get past six hours.

Stephen, South West

Six hours isn’t necessarily a problem. Most adults need seven hours or more, but as we get older, we need a little bit less. The real question is: How do you feel during the day? If you wake up feeling refreshed, function well all day without using caffeine and sugar to keep you going, and don’t lie in on weekends, you may simply be on the shorter end of normal. But if you’re waking too early and feeling tired, the most common causes are uncontrolled stress, too much evening light exposure or an overly early body clock.

Do you have advice for when you can’t get to sleep?

Andy, East of England

Firstly, have you tried going to bed later? The more hours we’re awake, the more of a drive or hunger for sleep we build up. Secondly, if it’s a racing mind keeping you awake, try a gentle distraction. Take your mind to your favourite place – a beach, a holiday destination – wherever you feel safe and relaxed. Think about what you can see, smell, hear, feel and touch to immerse yourself in your safe place.

What should you do when you wake up in the night and can’t get back to sleep?

Farah, South East

Reassure yourself that waking up between sleep cycles is a normal part of sleep. Most people wake up and roll over several times. We just don’t always remember it. Try slow breathing to calm the nervous system; inhale for four counts and exhale for six.

But if you’ve been awake for 20 minutes and you still feel wired, get out of bed. Keep the lights low. Do something gently distracting, a crossword, reading a book, watching old films and when your eyelids feel heavy, that’s your cue to come back to bed.

Scottish Information Commissioner David Hamilton had previously ordered information to be handed over from an inquiry.

The Scottish Government has been accused of using “preposterous and unacceptable” excuses to stop information linked to an ethics investigation into former first minister Nicola Sturgeon from being released.

Scottish Information Commissioner David Hamilton said Holyrood ministers had “once again failed” to comply with one of his decisions regarding the disclosure of legal advice given to the inquiry.

Mr Hamilton has already taken court action against the Scottish Government as part of a long-running dispute over the the release of information from an official inquiry which cleared Ms Sturgeon of breaching the ministerial code during a probe into the behaviour of her predecessor Alex Salmond.

However, with the Information Commissioner saying he can now “no longer trust the Government to handle this information unsupervised”, he said he would have to “explore more intrusive options to ensure compliance”.

Mr Hamilton added he will now have to consider if he can “resource a further intervention to examine the unusual case-handling practices in these cases”.

It came after a letter from the Scottish Government’s most senior civil servant, Permanent Secretary Joe Griffin, said while all legal advice within the scope of the freedom of information request had been released, some information had been “withheld” which “included legal advice, as well as other information subject to litigation privilege”.

Mr Griffin stressed, however, the case had involved the “disclosure of a substantial amount of material”.

Last month the Scottish Government published 18 bundles of documents from the case, involving more than 4,700 pages of information – also some of which were redacted.

Mr Griffin said: “If there is a concern that in making that disclosure ministers simultaneously withheld information considered to be within the scope of the request, I have been assured that this is not the case.

The Information Commissioner, however, is now consulting with lawyers on whether to raise this “non-compliance” with the Court of Session – a move which could allow the court to inquire into a second possible case of contempt of court.

Mr Hamilton launched a fierce attack on the Scottish Government, saying: “Perhaps worse than the fact that Scottish ministers have once again failed to comply with one of my decisions is that they appear to have tried to conceal this breach of trust with unjustified delays and a wall of silence.

“The excuses I have now been given, both in writing and in person, are preposterous and unacceptable.”

Adding that he had expressed his “dismay” at the situation during a meeting with the Permanent Secretary, the commissioner said: “The Government’s FOI handling of the Hamilton Inquiry cases stands in stark contrast to the way nearly every other case of theirs is handled.

“Following my meeting with the Permanent Secretary, I now need to assess whether I can resource a further intervention to examine the unusual case-handling practices in these cases.”

The Scottish Government has been contacted for comment.

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Police, firefighters and paramedics were called to the smash in Radcliffe

A busy main road was closed tonight following a crash between a van and a car. Police, firefighters and paramedics were called to the scene in Radcliffe.

The two badly damaged vehicles could be seen side-by-side on Radcliffe New Road close to the junction with Hollinhurst Road . An onlooker said it appeared one of the vehicles had pulled out from a side road into the path of the other.

They added: “The damage is pretty bad. There were quite a lot of emergency services here earlier.

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“I spoke to someone earlier who said they’d seen one of the drivers and said they looked pretty shook up. He said there were a lot of ambulances and police blocking the road.”

Greater Manchester Police and Greater Manchester Fire and Rescue Service have been approached for comment. The road remains shut tonight.

Among those racing across the city was Hussein Fakih, the regional head of the government-run Lebanese Civil Defence – the country’s primary firefighting, first aid and rescue force. He said he had been seeing the same things “almost every day” since war resumed on 2 March between Israel and the Iran-backed armed group and political movement Hezbollah – which is proscribed as a terrorist organisation by the UK, US and other countries.

With deep roots and a relaxed, modern appeal, it is fast emerging as one of the area’s most quietly appealing destinations.

A gateway to Wensleydale

Often described as the “Gateway to Wensleydale”, Bedale sits just two miles from the A1(M) at Leeming Bar, yet feels a world away from the motorway and cars streaming past at 70mph.

Its cobbled marketplace, independent shops and long railway heritage give the town character and charm, blending history with an easygoing atmosphere that continues to attract visitors.

Tourism and a changing local economy

Tourism has become increasingly important to Bedale’s economy, complementing its strong agricultural roots.

As more visitors look for authentic market-town experiences close to the Yorkshire Dales, Bedale’s mix of heritage, local businesses and countryside access is proving a major draw.

A town with over 1,000 years of history

Bedale’s story stretches back more than a thousand years. It is listed in the Domesday Book and retains clear links to Anglo-Saxon and Viking-age Britain, highlighted by the recent discovery of the Bedale Hoard.

This remarkable find provided rare evidence of high-status early medieval activity in the area, underlining the town’s long-standing importance.

St Gregory’s Church: faith and defence

At the heart of the town stands St Gregory’s Church, a building that also served as a defensive structure.

Its fortified tower once offered refuge during Scottish raids, giving it a dual role as both place of worship and place of safety.

Inside, visitors can find a rare Viking-age grave marker and a striking painting of St George slaying the dragon, unusually shown as left-handed.

Market Cross, Georgian façades and Hall grounds

Just a short walk from the church, Bedale’s Grade I-listed Market Cross, elegant Georgian façades and historic Hall grounds reinforce its role as an important medieval and post-medieval centre.

These features help anchor the town’s historic identity while providing a distinctive backdrop for today’s visitors.

Heritage railways and countryside walks

Bedale’s long connection to transport history continues to attract people to the town.

The railway station, now part of the Wensleydale Railway, reopened as a heritage line in 2003 and offers scenic journeys through the Dales towards Leyburn and Redmire.

Although the station technically dips close to neighbouring Aiskew, it remains closely tied to Bedale’s identity and story.

Beyond the rails, the town is popular with walkers thanks to footpaths along Bedale Beck. The beck winds through open countryside towards the River Swale, giving visitors easy access to peaceful rural landscapes straight from the town.

Independent shops and family-friendly attractions

Unlike many small towns, Bedale has retained a strong independent retail scene. Cafés, pubs and shops are clustered around its marketplace, creating a lively focal point for both residents and visitors.

This local high street character adds to the town’s appeal as a place to explore at a slower pace.

Nearby attractions such as Thorp Perrow Arboretum and Big Sheep Little Cow Farm help make Bedale popular with families.

Combined with the town’s own heritage and green spaces, they offer plenty to see and do within a short distance.

@kimjeynes A night in the English countryside 📍Old Park House Farm, Bedale @Jake Newall #bedale #northyorkshire #shepardshut #staycation ♬ オリジナル楽曲 – んん – 🫧音楽室🫧

Why Bedale is staying firmly on the map

As tourism in the Yorkshire Dales continues to rise, Bedale’s combination of market-town charm, heritage railways and easy access to the countryside ensures it remains firmly on the map.

Its blend of deep history, independent businesses and family-friendly attractions means more visitors are discovering why this “Gateway to Wensleydale” is worth a stop, not just a signpost.

The 54-year-old became leader of the cross-community party in 2016, and led it to an all-time high of 17 Assembly seats in the 2022 election

Naomi Long has insisted she still has the “passion, energy and drive” to be Alliance Party leader.

Ms Long, who is also Northern Ireland’s Justice Minister, also hit back at suggestions support for her party had peaked, stating if she believed what was on social media, Alliance would be “annihilated” in the next Assembly election.

The 54-year-old became leader of the cross-community party in 2016, and led it to an all-time high of 17 Assembly seats in the 2022 election.

READ MORE: Pay for Stormont MLAs will rise from £53,000 to £67,200, it has been confirmedREAD MORE: Alliance role in powersharing Executive ‘should not be taken for granted’

Asked how long she anticipated remaining as party leader, Ms Long insisted she “had not given it a lot of thought”.

She said: “From my point of view at the minute, I still feel that I have the passion, the energy, the drive to do the job.

“And nobody in the party has suggested at any stage that they don’t feel that I have those qualities. I have their full support.

“I think, of course, you get to a certain age, perhaps, where you start to think about what lies beyond politics. But I’m hopeful that I’m not at that age quite yet, I’m still enjoying what I do.”

Ms Long said many people wanted Alliance to be like “the Real Housewives of the Assembly”, but she said her team of MLAs actually “get on well”.

She added: “Every year the party gets the opportunity to elect a leader, and we’re one of the few parties that offers that opportunity.

“So far I’ve had, I’ve had that unanimous endorsement and support, and for as long as that continues, and until I decide that I’ve run out of steam, I hope that that will be the case.”

Ms Long also hit back at suggestions the party would struggle to replicate its 2022 success in next year’s Assembly elections.

She said: “If I was to read Twitter, the Alliance Party would be annihilated in the next election, but I’ve been reading that since 2014 and the truth is, Alliance has gone from strength to strength.

“You look back to the assembly elections in 2022 and Alliance was on about 13%, fast forward to the most recent Westminster election, we were on about 15%. So where is the decline?

“If people are going by opinion polls, and of course, everybody loves an opinion poll because it’s drama and it gives yards of coverage to go through, but you can’t base politics on opinion polls.

“You can only base it on the elections, on the day.”

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The Europa and Conference Leagues have reached the last-16 stage and we will be focused on two English clubs in action tonight.

At the City Ground, Nottingham Forest host Midtjylland. When these teams met on this ground during the league phase, Midtjylland won 3-2 over Ange Postecoglou’s Forest in early October. Fast forward a couple of managers later and Forest head into this last-16 tie with Vitor Pereira at the helm. Forest are only outside of the relegation zone on goal difference but Pereira is not writing off Europe to solely focus on Premier League survival.

“For now, we try to be competitive in both, in the Europe League and try to get points and results in our league,” Pereira said. “I need to try to balance, but to be competitive in the next game and afterwards against Fulham. It is important for the players to be ready to help the team, we need to be ready to challenge and perform. We have quality in the squad, they are working hard, with good energy, trying to understand the tactical demands. We will be ready.”

Stefan Ortega, Dan Ndoye and Jair Cunha will all be missing for the hosts tonight.

Midtjylland finished third in the league phase of the Europa League, winning six of their eight games, and only finishing behind Lyon and Aston Villa. They currently sit second in the Danish top flight, four points off the top.

At Selhurst Park, Crystal Palace take on AEK Larnaca. These sides met during the group stages, with AEK Larnaca claiming a 1-0 win at Selhurst Park in late October.

Palace had to come through the play-off round to reach  the last 16, beating Zrinjski. Palace were very active during the January transfer window, bringing in three attackers in Jorgen Strand Larsen, Brennan Johnson and Evann Guessand.

“That was the target of the winter transfer window: to strengthen our attack, because we were often short of numbers,” Oliver Glasner said. “I think the club did a great job regarding the strengthening our attack. The new players are really getting integrated [with the group] very well. It is not one-way, it is two-ways, but it is quite easy because the player who are here are great lads, and so are the new ones as well, so it is maybe easier.

“It just gives us more options and we need this now. We have a three-game week again, and are expecting a very physical and intense game against Leeds [in the Premier League on Sunday]. Therefore, we need all these options, and it is good to have them.”

Daniel Munoz is set to miss out with a shoulder problem but Maxence Lacroix is back available after his domestic suspension and Jean-Philippe Mateta could return after a knee injury that scuppered his move to AC Milan in January.

AEK Larnaca currently sit third in the Cyprus top flight, eight points off the top, and have had nearly a week to recover since a 3-0 home win over Akritas Chlorakas last Friday. They finished eighth during the group stages of the Conference League.

Team news from the City Ground and Selhurst Park to follow shortly.

The TV personality, 54, known for offering love and relationship advice on the hit Channel 4 reality dating show, had treatment for colon cancer in 2023.

But a routine scan months later found “small nodules” in her lungs, which have since spread to parts of her brain, causing “blinding headaches and numbness” down the right side of her body.

Schilling said while filming MAFS, she underwent 16 rounds of chemotherapy followed by radiotherapy, and has now been told that there is nothing further that can be done to treat the cancer.

In a post on Instagram on Thursday, Schilling said her “world changed” in an instant after being told that her cancer had spread.

She said: “Over the past two years, while filming MAFS, I underwent 16 rounds of chemotherapy and was later told I was eligible for a groundbreaking clinical trial specific to my gene type, due to start in March 2026. Once again, my optimism soared that I might beat this thing.

“Over Christmas, however, I began experiencing blinding headaches and numbness down my right side.

“After many tests I was told the cancer had spread to the left side of my brain and, despite subsequent radiotherapy sessions, my oncology team have now told me there is nothing further they can do.

“Hearing those words changes everything.

“My light is starting to fade — and quickly. But I am still here, still fighting, and surrounded by the most incredible love.”

“Simple tasks have become incredibly difficult and I am relying on my beautiful family to look after me. I honestly don’t know how long I have left, but I do know I will fight to my last breath and will be surrounded by the love and support of my people.”

She thanked people for messaging her words of encouragement and support and said they have helped “shape the mindset” she needed to “keep fighting”.

Schilling added: “If I could leave you with one thing, it would simply be this: if something doesn’t feel right, please get it checked out. It might just save your life.”

It comes after Schilling announced she would be stepping back from the Australian version of the programme after 12 seasons on the expert panel.

In a statement shared online, Channel 4 said MAFS Australia expert John Aiken will step in to replace Schilling for the remainder of the UK series, which is currently being filmed.

The broadcaster said: “All of us at Channel 4 are immeasurably saddened by the news about Mel’s health, and are sending all of our love and support to Mel and her family.

“Over five series of Married at First Sight UK, and twelve series of Married at First Sight Australia, Mel has become a hugely valued and much-loved part of the Channel 4 family; to many of us she is a friend as well as a colleague.

“Her wisdom, warmth, humour and kindness shine through, and these qualities mean that everyone involved in MAFS, from the producers and contributors, to the viewers, love and respect her as much as we do.

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“MAFS UK is currently filming and, with Mel’s blessing, her good friend and fellow MAFS Australia expert, John Aiken, has done us the great favour of stepping in for her for this series.”

The production company which makes the UK version of the dating show, CPL, also said they were “shocked” and “deeply saddened” to learn about her diagnosis.

CPL continued: “She is not only a valued colleague but a dear friend, and has played an integral role in the success of Married At First Sight over many years.

“Mel is greatly loved and respected by everyone at CPL, and our thoughts with her and her family as they face this profoundly difficult time.

“We are sending our love, strength and unwavering support.”

WASHINGTON (AP) — Under pressure from President Donald Trump, Senate Republicans plan to launch a “full and robust debate” next week on legislation to impose strict new proof-of-citizenship requirements, an effort to show Trump that they are serious about the bill even though it doesn’t have enough support to pass.

Senate Majority Leader John Thune, R-S.D., is planning a talkathon on the Senate floor for an indefinite period of time, though it won’t officially be the “talking filibuster” that Trump has suggested. Republicans plan to hold the floor for days, if not weeks, to pressure Democrats.

“I can guarantee that we are going to put Democrats on the record,” Thune said on the Senate floor Thursday as he announced the plan to take up the bill, which has already passed the House.

Trump has said he won’t sign any other legislation until the bill — known as the Safeguard American Voter Eligibility or SAVE America Act — is passed. It faces unified opposition from Democrats, meaning that the Senate likely can’t approve it unless Republicans change the rules and eliminate the filibuster. Many GOP senators are unwilling to go that far.

Trump has made the bill a priority ahead of the midterm elections, arguing that Republicans need it to win — even as his party won the presidency and congressional majorities in 2024 without it. Federal law already requires that voters in national elections affirm under oath, at the risk of prosecution, that they are U.S. citizens.

The bill would also require that voters provide a photo ID when casting ballots, as many states already require.

An alternate path

The president’s insistence on the bill, and an energized push from the GOP base, has put pressure on Thune. The GOP leader has repeatedly said they don’t have the votes to eliminate the filibuster, which triggers a 60-vote threshold, or even to move to the talking filibuster that Trump has aggressively lobbied them to deploy.

Even if they did have the votes, a talking filibuster would not guarantee passage. Supporters of that approach say that Democrats would eventually tire of speaking or allow the legislation to pass. But Democrats would also be allowed to bring up an indefinite number of amendments on any subject, forcing Republicans to take hard votes in an election year and delaying the process even more.

“We can’t find a piece of legislation in history that’s been passed that way,” Thune said this week.

Caught between Trump and Democratic opposition, Republican senators have come up with an alternate plan to hold the floor themselves — denying Democrats the opportunity for a weekslong stage to talk. The strategy avoids the procedural pitfalls, even if the process is likely to end with a failed vote. Republicans are also expected to consider several amendments on issues that Trump has named as priorities, including an end to most mail-in balloting.

“Republicans are looking forward to this debate,” Thune said.

Hoping to appease Trump

Similar to the talking filibuster, though, the plan does have risks — mainly that it won’t satisfy Trump, who has demanded passage and threatened to hold up almost everything else in Congress.

Utah Sen. Mike Lee, a Republican who has led the effort with Trump to pass the SAVE America Act and has pushed for the talking filibuster, said Thursday that it’s not yet clear how it will play out.

“I think he understands that we need to put in an aggressive effort here,” Lee said of Trump. “And a lot of that is going to have to be determined in real time as we go about it.”

The extent of Trump’s satisfaction with the process, Lee said, “will depend on whether in his view, we gave it everything we have.”

Republican Sen. Katie Britt of Alabama said the goal is to figure out how to put it on the floor and “actually achieve a result.”

“We’re working through what that means and what we need to be prepared to do,” Britt said.

Democrats ready to push back

Democrats uniformly oppose the legislation, arguing that it would disenfranchise some 20 million American voters who don’t have birth certificates or other documents readily available.

Sen. Alex Padilla, the ranking Democrat on the Senate Rules Committee, said his side of the aisle is organizing “to bring our arguments — and the facts — to the floor as well.”

He said it would be more accurate to call it the “Save Trump’s Ass Act,” because the only way he said Republicans can try to hold on to power in this November’s elections is to make it harder for eligible people to vote.

Padilla said the SAVE America Act “is not a voter ID bill. It is a voter suppression bill. It is a voter purging bill.”