If you’ve ever struggled with your sleep (and every week, about 6-10% of us do), chances are you’ve heard of melatonin supplements.
Popular in the US, where, unlike in the UK, melatonin can be sold over the counter, the supplement is said to make you fall asleep faster, increase your quality of sleep, and help you sleep longer.
But what actually is melatonin? How does it work, and does it really help with sleep?
Some research has shown that our Circadian rhythm might matter more than sleep duration when it comes to feeling rested, while other research has suggested that the body clocks of people with insomnia work differently from those without it.
It takes about one to two hours to act, the NHS said.
Does melatonin supplementation actually help sleep?
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There is some evidence to suggest that appropriate doses of melatonin supplementation can help people to fall and stay asleep, especially those with insomnia and people with a delayed sleep phase.
It can also be useful in keeping the circadian rhythms of blind people in check.
It’s usually only recommended for short-term use. In the UK, if it’s prescribed, it’s most likely to be for one to four weeks; in some cases, it can be as long as 13 weeks.
Still, “Our body likely produces enough melatonin for its general needs,” The Mayo Clinic added.
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Why isn’t melatonin available over the counter in the UK?
Melatonin was once available over the counter in the UK, but since 1995, it’s been reclassified. Formerly treated as a supplement, it’s now regarded as a medicine.
That means only doctors can prescribe it.
Speaking to HuffPost UK previously, Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said, “In the UK, melatonin is classified as a prescription-only medicine, so you can’t buy it over the counter. This is because, while melatonin is a naturally occurring hormone that helps regulate sleep, the correct dose needs to be titrated on a case-by-case basis”.
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Here, melatonin often comes in 2mg slow-release tablets. In the US, however, where it’s treated as a dietary supplement, a 2021 paper found that over-the-counter supplements contained anywhere from 74-347% of the recommended dose.
“It can also interact with other medications or underlying health conditions, which is why it’s important to use it under medical supervision,” Dr Wylie continued.
“As a GP, I might prescribe it in certain situations, such as short-term sleep disorders in adults, or for children with neurodevelopmental conditions like autism or ADHD, but for most people, we recommend safer, evidence-based sleep hygiene strategies before considering medication.”
It is the start of a huge fortnight for Arsenal in their quest for an unprecedented quadruple and they’ll be keen to take a positive result into next week’s second leg which falls five days before the Carabao Cup final against Manchester City. William Saliba, Declan Rice, Martin Zubimendi and Gabriel all return, but Martin Odegaard remains sidelined with a knee injury.
A Pentagon probe has found that outdated U.S. targeting data caused an American Tomahawk missile to destroy an Iranian elementary school in the opening hours of President Donald Trump’s war against Iran. The findings stand in stark contrast to Trump’s efforts to blame Tehran “or somebody else” for the deadly attack.
Citing U.S. officials familiar with the preliminary findings, the New York Times reported Wednesday that the Feb. 28 hit on the Shajarah Tayyebeh elementary school stemmed from the use of old Defense Intelligence Agency data showing the school building to be part of an adjacent Iranian military base.
The Times said the inaccurate data was provided by the DIA to U.S. Central Command, which created a targeting package for the missile strike that included the school building.
But when asked about the report on his way to Ohio Wednesday, Trump told reporters outside the White House: “I don’t know about it.”
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According to Iranian officials, the Tomahawk hit killed more than 175 people, with the vast majority of the dead being children.
President Donald Trump attempted to blame Iran for the strike by a U.S.-made Tomahawk missile (ISNA)
Evidence from data analysts reviewing satellite imagery, video footage and social media appears to show the school was hit by a precision strike and may have been hit more than once. Maps from the Department of Defense also appear to show two Iranian air defense targets surrounding the school’s location, which is within what the Pentagon describes as a “U.S./Israeli strikes” zone.
Outside military analysts also have suggested that the Pentagon’s AI-driven targeting — or human error that failed to check whether target maps were up to date — may have played a role in the strikes.
The Pentagon’s preliminary finding that the U.S. is to blame for the strike is unsurprising considering no other country involved in the war fields Tomahawk missiles, but it comes just days after Trump attempted to deflect blame for the attack by suggesting that Iranian forces — which do not possess Tomahawks — had used the cruise missiles to hit the school.
During a press conference on Monday, he claimed he hadn’t seen any evidence that the U.S. was responsible and falsely claimed Iran “has some Tomahawks” even though the cruise missiles are operated exclusively by the U.S. and a few key allies such as the U.K.
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“Whether it’s Iran or somebody else … a Tomahawk, is very generic. It’s sold to other countries, but that’s being investigated right now,” he said.
When pressed further on why he’d make such a claim when even Hegseth had refused to go that far, Trump replied: “Because I just don’t know enough about it.”
“I think it’s something that I was told is under investigation, but Tomahawks are used by others. As you know, numerous other nations have Tomahawks. They buy them from us. But I will certainly whatever the report, I’m willing to live with that report,” he said.
When initially asked about the strike last week, White House Press Secretary Karoline Leavitt told reporters that the U.S. “does not target civilians” and suggested that reports of the death toll were “propaganda” that journalists had “fallen for.”
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But Defense Secretary Pete Hegseth, who has boasted of ensuring that U.S. forces under his command do not abide by “stupid rules of engagement,” acknowledged the existence of an investigation last Wednesday, days after the missile strike.
The all-girls school at the center of the investigation is located in the city of Minab, roughly 600 miles from Tehran and near the Strait of Hormuz.
According to satellite images, it is located adjacent to an Islamic Revolutionary Guard Corps base.
Iranian authorities reported initial strikes in the area at roughly 10:45 a.m., with reports emerging from social media at 11:30 a.m. local time Saturday, February 28, which is the beginning of the Iranian workweek, when teachers and students would have been inside the school.
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Footage reviewed by BBC Verify showed a man filming the area as he rushes into the school’s courtyard. Four plumes of black smoke can be seen from inside the courtyard. The smoke appears to emerge from the location of nearby strikes, including the IRGC compound.
Satellite imagery taken in the aftermath of the attack appeared to show that multiple precision strikes hit at least six IRGC buildings and the school itself. Four buildings inside a nearby naval base were completely destroyed, and two other buildings showed impact points at the center of their roofs, according to an analysis from The New York Times.
After news of the Pentagon’s preliminary findings emerged Wednesday, a statement from U.S. Central Command warned Iranian civilians to stay away from ports used by the Iranian navy.
The CENTCOM statement said the Iranian government was using civilian port facilities to “conduct military operations that threaten international shipping” in the Strait of Hormuz.
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“This dangerous action risks the lives of innocent people. Civilian ports used for military purposes lose protected status and become legitimate military targets under international law,” the statement said.
Some argy-bargy followed the final whistle, with Luis Enrique striking Joao Pedro, but differences can be settled on the banks of the Seine this evening. That match came just eight short months ago but there has been plenty of upheaval at Chelsea since, most notably in the dugout. A tactical masterclass from Enzo Maresca helped the Blues pip the European champions Stateside, and now Liam Rosenior must see if he can repeat the trick against the Ligue 1 champions-elect.
The pub is a popular spot for watching rowers on the River Cam
A popular pub in a Cambridgeshire village found along the River Cam is set to close for a refurbishment. The Plough in Fen Ditton, Cambridge, has closed to undergo a month-long renovation to deliver “a country pub experience worthy of Fen Ditton locals”.
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The Plough is known for being a good spot for those wanting to watch the Cambridge Bumps and offers visitors a place to enjoy a drink in its large beer garden. The pub will be designed to be a “go-to destination for relaxed indulgence” and will “blend the timeless charm of a country pub with a modern, elegant look”.
The refurbishment will include a complete refresh of the beer garden with a new pizza shack being built that will serve a range of pizzas alongside an updated outside bar area. Food will be “at the heart” of visitors’ experience with the pub’s menu featuring pub classic dishes using seasonal ingredients.
The pub will be offering a variety of set menus for guests to enjoy including the Weeknight Escape menu, which costs £22.95 for two courses and £27.95 for three courses, and is available from Monday through to Thursday. The Plough will be offering two for £16 cocktails on the same days.
The refurbishment will create around six new jobs such as front of house and kitchen roles. The Plough is set to reopen on Friday, April 3.
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Stacey Norwood-Gregory, the general manager of the pub, said: “The Plough has always been at the heart of the Fen Ditton community, and the refurbishment is a chance for us to give back to our guests this summer.
“We can’t wait for the people of Fen Ditton to experience the fresh look while enjoying the classic premium country pub experience with great food and excellent customer service from both me and the team.”
Acting off intelligence, local law enforcement attended an address on Shiel Walk, Craigshill, on Tuesday, March 10.
A raid in West Lothian has led to an estimated £120,000 worth of cocaine being seized from a Livingston property.
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Acting off intelligence, local law enforcement attended an address on Shiel Walk, Craigshill, on Tuesday, March 10.
Class A wrapped cocaine and other drug paraphernalia was discovered alongside a four-figure sum of cash. Enquiries remain ongoing in relation to other items seized.
Detective Sergeant John Irvine said: “We know that organised criminals use addresses to store and distribute drugs and we will continue to disrupt drugs crime in the Livingston area.
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“We work every day to protect the public and to prevent drugs being circulated on our streets. This is vitally important in addressing the concerns of local people.
“If you have any information relating to drug crime, please report it to us so that we can investigate thoroughly.”
Those with information or concerns should report this to us via 101.
Dave Robertson has called on the Government to force Royal Mail to “be honest, ‘fess up and fix it”
17:10, 11 Mar 2026Updated 17:12, 11 Mar 2026
Politicians have accused the Royal Mail of ‘lying’ about its performance and ‘pretending’ not to prioritise parcels over letters. It comes amid concerns Royal Mail is not meeting Ofcom targets for timeliness in its deliveries, potentially leading to millions of letters arriving late.
Labour MP Dave Robertson said that people in his constituency are “sick of being lied to by Royal Mail”.
The Lichfield MP said on Wednesday: “I met Royal Mail just before Christmas to complain to them about the total lack of a postal service that we have in Lichfield. We were probably the worst area in the country at that point. I was told when I had that meeting that all of the first class mail went out that week. That is a lie, it is an absolute lie, because my constituents told me.
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“Royal Mail clearly don’t have a handle on this – they are either not measuring their performance or they are covering up their performance.”
He called on the Government to force Royal Mail to “be honest, ‘fess up and fix it”. Business minister Blair McDougall said he understands how “frustrating” it is for MPs to “raise a problem and be told that it doesn’t exist”.
He added: “Royal Mail have a responsibility absolutely to address that in a direct and straight-forward manner, because if we aren’t recognising the problem, we’ll not deal with it.”
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Several MPs alleged Royal Mail prioritises parcels, contributing to the late delivery of letters and leading to some customers missing important information, like medical appointments.
In a letter published this week by the Commons Business and Trade Committee, chief executive Alistair Cochrane said Royal Mail does not “operate a general policy of prioritising parcel deliveries over letters”.
He said delivering parcels before letters was only prioritised during busy periods like Christmas to avoid them overcrowding delivery offices, but admitted the company does not keep specific data on the number of letters de-prioritised for parcels during these periods.
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Liberal Democrat MP Jess Brown-Fuller (Chichester) said: “The blame for failures doesn’t lie with postal workers, as has been established well today, who are doing all they can to deliver a service.
“But it lies with a private company that is telling their staff to prioritise parcels and then pretending that that’s not their policy. Constituents in my area of Chichester have received hospital appointments four days after the appointment was due to take place.”
Labour MP Ian Lavery (Blyth and Ashington), who had raised the urgent question on the matter, said: “Royal Mail’s recent letter to the Business and Trade Committee denies operating the parcels-first policy, contradicting repeated internal testimonies. It flies in the face of local evidence from the workforce.”
Labour MP Chris Webb (Blackpool South), who is the son of a postal worker, said: “We know this isn’t the fault of the workers. We know that they are working day in, day out to get these letters out, but we know they are being told to prioritise parcels.”
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Labour MP Lee Barron (Corby and East Northamptonshire) said: “It’s a standing joke in the job that the quickest way to get a letter delivered is to put it inside of a parcel.”
Responding, Mr McDougall said: “On the issue of the prioritisation of parcels, Ofcom had examined this a few years ago and had found that there wasn’t evidence of it as a policy centrally.
“But I’ve heard from so many members stories about the prioritisation of parcels, and so it’s something I intend to raise with Ofcom later this afternoon.”
Efforts to establish who owns an electric clock at 86, Newborough in Scarborough town centre have so far not yielded any results.
Time could be running out for the piece of horological history, as it poses potential health and safety risks and could be removed.
North Yorkshire Council officers have recently said they do not think the authority owns it, but are unaware of who does.
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In January, Scarborough Town councillors ruled out paying more than £20,000 for repairs to the Westborough-Newborough clock following a request from the town’s civic society.
According to Historic England, the electric clock dates from 1988.
The ownership of the clock is unknown, councillors were told in January, and North Yorkshire Council was planning on removing it over concerns about a health and safety risk, when Scarborough Civic Society stepped in to try and save it.
In a recent update to councillors, an officer said: “I’ve checked with colleagues across the property, highways and culture teams, and we’ve been unable to find any records showing that North Yorkshire Council owns or has maintenance responsibility for this clock.”
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They added: “As far as we are aware, it has never been recognised as a council asset by Scarborough or North Yorkshire [councils], and given our current budget constraints, we’re unable to assume responsibility or take on maintenance or repair obligations.
“If there are records indicating that the council holds responsibility, we’d be happy to review this and reconsider our position.”
A quote for the repair and renovation of the clock from Time Assured Ltd stands “in excess of £20,000”, according to a town council report, which notes: “The Civic Society has advised they are unable to fund this project and the request is for the town council to consider funding the works in full.”
Members of the town council have asked that anyone with information about the clock reach out to the authority.
Kneecaprapper Liam Og O hAnnaidh said he “will not be silent” after High Court judges decided he will not face a new terror trial.
The Belfast musician, 28, who uses the stage name Mo Chara, was accused of displaying a flag in support of proscribed terror organisation Hezbollah at a gig at the O2 Forum in Kentish Town, north London, on 21 November 2024.
The case was thrown out last September over an issue with timing, as chief magistrate Paul Goldspring ruled the proceedings were “instituted unlawfully”.
The Crown Prosecution Service (CPS) appealed that decision but two judges at the High Court on Wednesday upheld the decision and dismissed the appeal.
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Judge Goldspring had agreed with O hAnnaidh’s lawyers that prosecutors needed to seek the attorney general’s permission to charge the rapper before informing him on 21 May 2025 that he would be charged with a terror offence.
This permission was sought and given on 22 May, which the court heard meant the charge fell outside the six-month time frame in which criminal charges can be brought.
Kneecap’s Mo Chara during a press conference at Conway Mill in Belfast after the High Court delivered its judgement in the appeal (PA Wire)
Lord Justice Edis, sitting with Mr Justice Linden, said in Wednesday’s decision that: “On 22 May 2025, the Attorney General gave the DPP [director of public prosecutions] permission to consent to the prosecution, and on the same day a second written charge and requisition was issued by the police and posted to the respondent.
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“This was in the same terms of the first written charge, and was issued more than six months from the time when the offence was allegedly committed.”
The judgement added: “The judge was right to hold that he had no jurisdiction to try any summary-only offence alleged to have been committed on that date”.
It continued: “The respondent has not been tried for his alleged conduct on 21 September 2025 and will not be tried.
“He has not been convicted, and he has not been acquitted.”
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Following the handing down of the decision, O hAnnaidh said in a statement through his lawyers: “This entire process was never about me, never about any threat to the public and never about ‘terrorism’, a word used by the British government to discredit people you oppress both in Ireland and across the world.
“It was always about Palestine and about what happens if you dare to speak up. About what happens if you can reach large groups of people and expose their hypocrisy.
“I will not be silent. Kneecap will not be silent.”
In the 13-page decision, Lord Justice Edis said the decision “turned on a very narrow and technical legal issue and has nothing to do with whether the respondent committed the offence set out in the charge”.
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In a press conference in Belfast after the decision was made, O hAnnaidh said the band no longer fear “repercussions”.
(Left to right) Kneecap’s manager Dan Lambert, their lawyer Darragh Mackin, and band members Mo Chara, Muhllai Bap, and DJ Provai during a press conference at Conway Mill in Belfast (PA Wire)
Supporters gathered at the venue cheered the band as they walked in at the start of the conference.
A banner with the Irish slogan “Saoirse don Phalaistin” – which translates to “Freedom for Palestine” – was displayed behind the band, as well as Irish and Palestinian flags.
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O hAnnaidh said: “This is bigger than us – whatever kind of stress that we felt, it’s minimal compared to the stress put on the families in Gaza.
“We’ll continue to use whatever platform we have to talk about Gaza,” he said, adding the band has “lost gigs” and been “restricted” as a result of the court proceedings.
“We don’t give a f*** about the repercussions anymore,” O hAnnaidh added.
A CPS spokesperson said: “The High Court has clarified how the law applies to the issuing of written charges in summary offences where Attorney General permission was required for the director of public prosecutions to consent to a prosecution.
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“We accept the judgment and will update our processes accordingly.”
A record release of strategic oil reserves has been agreed in a bid to help offset supply disruption since the Middle East conflict began.
The International Energy Agency (IEA) said it would coordinate a flow of 400 million barrels into the market, with the UK government contributing 13.5 million barrels.
The body has barrels at its disposal following talks with ministers from the G7 group of advanced industrialised nations, including the UK.
The move, however, made little difference to oil prices.
Brent crude, the international benchmark, has eased back from highs this week above $118 per barrel on news that the aid was being considered.
It was trading at $92 a barrel shortly before the details were confirmed on Wednesday afternoon and dipped only to $90.63 after the announcement.
It’s not clear when the emergency stocks will come on stream, with the IEA saying they will be made available to the market “over a timeframe that is appropriate to the national circumstances of each member country”.
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Implementation details for the policy will be announced in due course, the IEA said.
Why’s it been announced?
The Gulf region usually exports about 15 million barrels of oil and five million barrels of oil products per day but output and deliveries have been shattered by Iranian attacks on energy infrastructure since US-Israeli military strikes against the regime in Tehran began last month.
Economist: Markets wrong on oil prices
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The threat to shipping has effectively closed the narrow Strait of Hormuz, off the Iranian coast, which usually handles a fifth of the world’s energy shipments and export volumes of crude and refined products are currently less than 10% of pre-conflict levels.
How much do members hold?
The 32 IEA members, of which the UK is one, hold emergency stockpiles of over 1.2 billion barrels, with a further 600 million barrels of industry stocks held.
The announcement is the sixth coordinated stock release since the IEA was founded in 1974.
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Previous actions were taken during the Gulf War in 1991, due to Hurricane Katrina in 2005, intervention in Libya in 2011, and twice in 2022 after the invasion of Ukraine.
The Cheltenham Festival is underway and each day features a championship race: the Champion Hurdle on Tuesday, the Queen Mother Champion Chase on Wednesday, the Stayers’ Hurdle on Thursday and of course Friday’s Gold Cup.
When is the 2026 Cheltenham Festival? Start and end dates
The Cheltenham Festival began on Tuesday, March 10 and ends on Friday, March 13. The Festival was extended from three to four days in 2005. There have been tentative proposals to add a fifth day, but the idea is unpopular among racing’s core audience. Moving Gold Cup day to the Saturday has been mooted as a compromise, but for now we stick to the same format.
How many races are there?
There are 28 races across the week, seven each day.
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Race schedule: Times for every race in the 2026 Festival
2.00: William Hill County Hurdle (Grade 3, handicap) Race conditions: £98,370 (2024) | 2m1f| 8 hurdles | New Course
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2.40: Paddy Power Mares’ Chase (Grade 2) Race conditions: £120,000 | 2m4½f | 17 fences | New Course
3.20: Albert Bartlett Novices’ Hurdle (Grade 1) Race conditions: £150,000 | 3m | 12 hurdles | New course
4.00: Boodles Cheltenham Gold Cup (Grade 1) Race conditions: £625,000 | 3m2½f | 22 fences | New Course
4.40: St James’s Place Hunter Chase (Listed) Race conditions: £50 | 3m 2½f | 22 fences | New Course
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5.20: Martin Pipe Conditional Jockeys’ Handicap Hurdle Race conditions: £75,000 | 2m4½f | 10 hurdles | New Course
Champion Chase (Wednesday)
Marine Nationale, two-time Festival winner including this race last year, has been ruled out of Cheltenham with a sore neck.
That should leave this two-mile chase at the mercy of Majborough, who delivered an impressive performance in the Irish Arkle at the DRF. Majborough, owned by JP McManus, was well-fancied for last year’s Arkle when he a bad mistake at the second-last fence, but the addition of cheekpieces this season has helped address those jumping flaws.
Il Etait Temps got the better of Jonbon in the Tingle Creek at Sandown in December, but came unstuck in the Clarence House at Ascot in January (with Jonbon going on to win).
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Jonbon would be a very popular winner for Nicky Henderson having been the bridesmaid so many times at previous Festivals. Jonbon was also second to Skelton’s L’Eau du Sud over this course and distance in the Shloer Chase in November.
Henderson has trained some Champion Chase legends, including Altior and Sprinter Sacre.
