Politics
BBC lead the charge on pile-on against disabled woman
The mainstream media – led by the ever-toxic BBC – are frothing at the mouth over a disabled woman who ‘stole’ £23,000 in benefits, then was ‘caught’ zip-lining on holiday.
You can barely move for news stories about benefits. And no, I’m not talking about the news that Motability plan to restrict how far disabled people travel. Or that the DWP will be using AI to read responses to the PIP review. Or even that MPs are calling for another carers allowance inquiry
No, the story taking up so many column inches is that of a ‘benefit cheat’. or more accurately, a disabled woman who dared to live her life and go on holiday.
BBC rabid for ‘benefit cheat’
The BBC ‘reported’:
A woman who claimed more than £23,000 in benefits, saying she was too ill to go outside, was caught surfing and ziplining in Mexico.
Catherine Wieland, 33, claimed she suffered anxiety so crippling she was housebound but the Department for Work and Pensions (DWP) found evidence of her surfing in Cancun and visiting Thorpe Park three times.
Wieland, from Goring-by-Sea, West Sussex, claimed tens of thousands of pounds in Personal Independence Payments (Pip) over more than two years, spending the money on manicures, tanning sessions and trips to a private Harley Street dentist.
Obviously, the BBC is a bin fire, but fuck me, they could at least pretend to be unbiased. This reads as if it came straight from The Sun, not the BBC.
And while the BBC article was disgusting, it set the tone for the rest of the media to be just as disgusting. There are so many stories spewing the same hatred that when you Google DWP and click the news tab, there’s a whole section dedicated to just this story.
At one point the BBC ‘news’ article even details exactly how many times Wieland treated herself:
While claiming her health was so poor she could not cook or wash herself, Wieland made 76 beauty appointments, visited 60 pubs, clubs and restaurants and spent money in foreign currencies.
Media turning public against benefit claimants
Unfortunately, this all makes sense when you consider that a YouGov survey found that just 11% of people think those on benefits should be able to afford beauty treatments. 27% said you should be able to afford to go out if you’re on benefits. In the same survey, 26% said people on benefits shouldn’t be able to afford to eat a balanced diet.
Most people on benefits have experienced being asked, ‘how can you afford that?’ when they buy themselves a treat. The implication is always ‘you shouldn’t be able to afford that’. And that’s a direct effect of stories like this, where the media are screaming about how benefit cheats are ‘stealing’ taxpayers hard earned cash.
It’s also not just the media finding these stories coincidentally. As the Canary’s Hannah Sharland reported, the DWP plants benefit fraud propaganda when they need to turn the public against disabled people
It’s absolutely no coincidence that this is happening whilst the government is trying their hardest to cut disability benefits. The fact that Wieland’s anxiety was highlighted plays nicely into the DWP trying to tighten the criteria for PIP and exclude mental health conditions.
It’s also coincidentally at the same time that they’re still trying to find a way to cut the LCWRA element of Universal Credit and move it to PIP. Meaning many will be forced to work despite being too unwell to.
Disabled people should be allowed to live
This absolutely rabid coverage from the media shows just how willingly our papers are prepared to throw disabled people under the bus if it means they’ll make more money. But more than anything, it shows that society has been so turned against disabled people that it’ll only be happy if we’re all miserable and destitute.
Disabled people deserve to live full lives, without fear that our benefits will be cut for daring to enjoy ourselves. But until the media stops working for the DWP and turning the public against us, they’ll keep us afraid. And that’s exactly where the DWP wants us so we don’t attempt to fight their cruel cuts.
Featured image via the Canary
Politics
Met police challenged over unlawful arrest policy for Palestine Action support
London-based law firm Hodge Jones & Allen LLP has written to the Metropolitan police challenging its revised policy on Palestine Action support. The firm has warned that any arrests the Met makes under the policy are likely to be unlawful.
The letter, written on behalf of campaign group Defend Our Juries, comes after a shock U-turn from the Met. Late on 25 March, the force announced that it will resume arrests under Terrorism legislation for people holding signs referencing support for protest group Palestine Action. This is despite the High Court ruling in February that the proscription of the group was unlawful.
This is a complete departure from the Met’s previous position. In an initial response to the ruling, the Met announced in February that it would stop making arrests of people showing support for the group. It said it would focus on collecting evidence instead.
While the Court stayed the effect of its judgment pending a government appeal, Hodge Jones & Allen argues that any arrests in the interim would be unlawful. This places significant pressure on the Met to justify its new position.
The letter states:
The Metropolitan police’s position is based on a misunderstanding of the legal position and will produce profoundly unfair results and unlawful arrests.
The decision of the High Court to ‘stay’ the effect of their ruling is not determinative of the legal position.
The Metropolitan police should have due regard, when assessing whether to conduct an action such arrest, to the fact that the High Court has unanimously found the legal position to be unlawful. Pending any successful appeal, that is an authoritative statement of the legal framework at present.
The letter highlights that courts have already adjourned all trials connected to the Defend Our Juries “Lift the Ban” campaign. Prosecutors themselves have indicated that proceedings should not continue until the legal framework is clarified. This would make any arrests futile as well as unlawful, since prosecutors can’t charge or conclude cases.
The letter continues:
In view of the difficulties in any case being charged or being concluded with a trial, we can see no merit in any arrest. We submit as follows:
Firstly, we fail to see how any arrest allows an officer to have reasonable suspicion that an offence has been committed nor that the “necessity” condition under s24 PACE 1984 is fulfilled. If an officer considers that there may be an offence, then the previous policy of monitoring and collecting evidence is sufficient.
Secondly, those seeking to take part in the “Lift the Ban Campaign” are exercising their rights under Article 10 of the European Convention on Human Rights.
It is clear that this is a campaign aimed at de-proscription. Any arrest is an interference with that right, and in these circumstances cannot be considered proportionate.
Therefore, we regard any arrest as unlawful.
Why is expressing support for Palestine Action suddenly arrestable again?
The Met’s previous position was that a “focus on gathering evidence”, rather than arrests, would be “the most proportionate approach”. It is unclear what has prompted the force to change their assessment of proportionality, other than recent correspondence with Defend Our Juries.
On 19 March, Defend Our Juries wrote to the Met commissioner, Mark Rowley, to raise the case of a woman arrested on 15 March. Police arrested her for holding a sign expressing support for Palestine Action, in breach of the Met’s policy at the time. The group was not consulted prior to the policy change announced on 25 March, and further mass arrests under Terrorism legislation are now expected in Trafalgar Square on 11 April, when Defend Our Juries’ next silent vigil is planned.
As the letter highlights, the only basis for these arrests is a law which the High Court has ruled to be unlawful. Hodge, Jones & Allen is seeking urgent assurances from the Met that participants in the “Lift the Ban” campaign will not be arrested while the legal position remains unresolved.
A spokesperson for Defend Our Juries said:
The Met has lost the plot. The ‘Lift the Ban’ campaign against the unlawful proscription of Palestine Action was vindicated by the High Court, and yet they’re still going to arrest us on terrorism charges for peaceful protest even now.
Rather than admit that the arrest of a woman under the Terrorism Act on 15 March breached their own policy, they have now changed the policy to try to make it fit retrospectively. That’s just embarrassing.
The Met will now waste even more public resources on arresting hundreds more people for terrorism charges on the basis of a proscription order which the High Court has already ruled unlawful.
How can they believe that’s proportionate or in the public interest? Nothing has changed since they said on 13 February that stopping arrests was “the most proportionate approach we can take.
The deputy assistant commissioner stated that they needed to give ‘clear guidance’ to their officers. Nothing says ‘clear guidance’ like regularly changing your mind over the unlawful arrests of thousands of peaceful protesters holding paper signs.
Featured image via M Lyman / Defend Our Juries
Politics
British military training human rights abusers
The British military trained nearly 2000 overseas troops in its defence academies between 2017 and 2025. That figure includes personnel from 108 countries. Shockingly, fourteen of those countries are on the UK’s own human rights watchlist.
The British-based Action on Armed Violence (AOAV) reported on 24 March 2026 that the UK considers those states to have:
significant issues relating to democracy, governance or civil liberties.
Yet the UK still trained them anyway…
The so-called International Defence Training (IDT) programme is meant to:
promote professionalism and improve standards among partner forces.
AOAV said they fear the courses risk:
strengthening security forces accused of abuses.
British military teaching dictatorships
The countries include Democratic Republic of Congo, Somalia, and Uzbekistan. AOAV also said there were obvious gaps in the figures. For example:
Israel does not appear in the dataset, despite the MoD previously confirming that a “limited number” of Israeli personnel have been trained in the UK. No explanation is given for the omission.
AOAV said the IDT permits:
foreign military personnel to attend courses at UK institutions including the Royal Military Academy Sandhurst and the Defence Academy in Shrivenham.
Training ranges from basic officer instruction to specialist and postgraduate courses. The government says the programme helps build long-term relationships and encourages adherence to international norms.
Adding:
An MoD spokesperson has previously said that all training is “carefully assessed” and aligned with UK values.
Real risk of violations
Dr Iain Overton, Executive Director of AOAV, said:
There is a real risk that UK training may end up enhancing the capabilities of forces that go on to commit violations.
In September 2025 Declassified UK revealed the UK was still training Israeli soldiers at the Royal College of Defence Studies (RCDS) two years into the genocide:
The soldiers trained at RCDS include Colonel Yaniv Asor, the current chief of the Israel Defence Forces (IDF) Southern Command who oversees military operations in Gaza.
Asor was recently accused by the head of the Israeli air force of responsibility for mass civilian casualties in Gaza.
Charlie Herbert, a retired British army general, told Declassified at the time:
That it has taken so long to bar IDF officers from the prestigious Royal College of Defence Studies is a disgrace.
Even now, it is not sufficient to ban them from 2026. Instead all IDF personnel currently studying or training at UK military establishments should be expelled immediately.
The British government is speaking out of both sides of its mouth again. Its proclaimed commitment to human rights and a mythical ‘rules-based international order’ have been sorely exposed by support for Israeli genocide in Gaza and an illegal US attack on Iran. The fact the UK is still training authoritarian regimes alongside all this should shock precisely nobody.
Featured image via the Canary
Politics
Farage unwelcome at Ipswich Town FC
Staff and fans of Ipswich Town football club have complained bitterly at an unannounced stunt to promote racist far-right Trump fan Nigel Farage. Farage published a promotional video for his politics filmed as he stood on the Portman Road pitch. The club then had insisted it is “apolitical” and denied “formally” inviting Farage to visit the club, but details that have emerged since refute the denial, showing that:
👉An associate of CEO Mark Ashton sent an invite to Nigel Farage
👉Farage was met by Marcus Nash, director of media and communications
👉Ashton and COO Luke Werhun had lunch with Farage
👉The club gifted Farage SIX ‘Farage 10’ shirts
👉 Employees outside a select few were unaware of the stunt
👉Members of staff have made complaintsThis is despite the club claiming they were ‘apolitical’ in a statement made on Wednesday.
Farage’s lunch was provided free – the latest in a long line of freebies provided to the racist bigot by wealthy and often foreign donors. He also failed to declare more than £380,000 in outside earnings within the legally-required timeframe.
Nigel Farage’s visit to Ipswich Town’s Portman Road stadium has prompted a significant social media backlash.
Ipswich insist Reform UK and Farage were not formally invited by the club … but The Athletic has been told a slightly different story.
Free to read… pic.twitter.com/ojBbQQRmH4
— The Athletic | Football (@TheAthleticFC) March 24, 2026
Club staff have complained and fans groups have expressed their outrage on social media. Supporters’ group Blue Action accused bosses of letting the club they love be:
egregiously exploited by a political figure for personal gain and those in charge seemingly allowing and even welcoming it … risk[ing] alienating large numbers of the fanbase and fomenting division.
Featured image via the Canary
Politics
Starmer facilitating eroding strength of training for doctors
The Starmer government has opened a “terrifying” ‘consultation’ on its plan to remove the need for medical training for classification as qualified by the General Medical Council (GMC).
The GMC, until recently, exclusively regulated doctors – those with full medical qualifications. The Starmer-Streeting axis has already – with the collusion of the GMC – started to erode that distinction by allowing the GMC to regulate ‘medical associates’ – people with far less training than an actual doctor.
A number of people have already died after misdiagnosis or wrong treatment by ‘associates’ they believed were doctors. The government knows using these roles to fill medical positions is extremely dangerous – and have been told the same repeatedly by doctors and academics.
Starmer making things much worse
But now, the government is going further. It has opened a ‘consultation‘ on:
the draft General Medical Council Order 2026, which would reform how the General Medical Council (GMC) regulates medical practitioners, physician associates and anaesthesia associates across the UK.
So far, so bland. But it’s not. As Doctors Association co-chair Dr Matt Kneale explains in a thread on X, it means allowing the GMC to “remove the guardrails” separating actual doctors from other people presenting in white coats in medical settings:
2/ Currently, under s34L of the Medical Act 1983, a CCT can only be awarded to a registered medical practitioner who has completed an approved specialist or GP training programme. This is one of the statutory foundations of the specialist register.
— Dr Matt Kneale (🦋drmk.link) (@mattster) March 26, 2026
4/ Article 26 governs GMC approval of education and training. It applies to all “regulated professionals” – which under this Order includes physician assistants (PAs) and physician assistants in anaesthesia (PAAs), not just doctors.
— Dr Matt Kneale (🦋drmk.link) (@mattster) March 26, 2026
6/ On top of this, the draft Order abolishes the specialist register as a distinct statutory entity. Under the new framework, GMC maintains a single register with separate parts for doctors, PAs and PAAs.
The statutory guardrails that limited CCTs to doctors are being removed.
— Dr Matt Kneale (🦋drmk.link) (@mattster) March 26, 2026
This then means the GMC can extend ‘CCTs’, until now only available to fully-trained doctors, to ‘associates’ with a fraction of the training. This is self-evidently dangerous – and all of us need to act now:
6/ On top of this, the draft Order abolishes the specialist register as a distinct statutory entity. Under the new framework, GMC maintains a single register with separate parts for doctors, PAs and PAAs.
The statutory guardrails that limited CCTs to doctors are being removed.
— Dr Matt Kneale (🦋drmk.link) (@mattster) March 26, 2026
10/ Eroding its statutory exclusivity to doctors would be a seismic change.
The consultation closes 23rd June 2026. Every doctor – and every patient who cares about who holds a CCT – should respond.
— Dr Matt Kneale (🦋drmk.link) (@mattster) March 26, 2026
Intervention needed
As one clinician said this morning:
EVERYONE (whether doctors or not) must contribute to this ‘consultation’
It states that the GMC will be able to decide whether a PERSON (not ‘a doctor’) can be put onto the Specialist Register. Not just PAs, I assume, but also ACPs, presumably having been assessed by other PAs or ACPs.
Also, the GMC wants to continue to appeal against tribunal decisions not to sanction/strike off doctors for things like protesting against genocide.
This organisation needs a total boycott and is certainly not fit for purpose in any way.
The Doctors Association will be submitting its own direct response. But everyone who cares about the NHS, or even just about their own safety and health, needs to do the same.
Featured image via the Canary
Politics
Are we being gaslit on immigration and crime?
The post Are we being gaslit on immigration and crime? appeared first on spiked.
Politics
Taylor Swift And Travis Kelce Attend iHeartRadio Awards 2026
Taylor Swift and her fiancé Travis Kelce made a rare joint public appearance at the iHeartRadio Awards on Thursday night, where the chart-topping singer pretty much swept the board.
Over the course of the evening, Taylor picked up seven of the nine awards she was nominated for, making her night’s top winner, with her NFL star fiancé showing support from the audience.
While accepting the Pop Album Of The Year award, the Opalite singer beamed: “I think that this album probably also feels very happy and confident and free, because that’s the way that I get to feel every single day of my life because of my fiancé, who’s here.”
Taylor’s latest seven wins extend her lead as the iHeartRadio Awards’ most decorated star, with this year’s ceremony marking the first time Travis has joined his fiancée at an awards show.
Her other wins on the night included the coveted Artist Of The Year and Album Of The Year titles, as well as the Pop Song Of The Year and Best Music Video awards for her number one hit The Fate Of Ophelia.
Back in August 2025, the pair announced that they were engaged after around two years of dating, in a joint Instagram post that joked: “Your English teacher and your gym teacher are getting married.”
During a subsequent interview on The Graham Norton Show, Taylor refused to be drawn on whether she and Travis would tie the knot in 2026, but said she wouldn’t start properly planning until she was done promoting her album The Life Of A Showgirl.
“I think the wedding is what happens after that, in the scheme of the planning,” she said. “But really – I’m so excited about it.”
Taylor added: “I know it’s going to be fun to plan, because I think the only stressful weddings are the ones where you have a small amount [of guests], and people are on the bubble. And you have to evaluate or assess your relationship with them, to see if they should be there. I’m not going to that. Anyone I’ve ever talked to [is invited].”
Taylor and Travis’ romance – and, indeed, sex life – is thought to have been a major inspiration on her most recent musical offering.
Since its release, The Life Of A Showgirl has give Taylor two UK number one singles in The Fate Of Ophelia and Opalite.
Politics
11 Gardening Tools For Spring To Shop Now
We hope you love the products we recommend! All of them were independently selected by our editors. Just so you know, HuffPost UK may collect a share of sales or other compensation from the links on this page if you decide to shop from them. Oh, and FYI — prices are accurate and items in stock as of time of publication.
It might be spring, but the clouds are still winning their battle with the sun for top spot in the UK. So while it’s peak gardening season, cajoling yourself to get outside is not the most appealing of tasks.
Just like any dreaded task (think: hoovering, laundry, or taking the bins out), bringing a new tool or accessory into the mix could be just what you need to have you Julie Andrews-style leaping around your garden.
Whether you’re undergoing a complete garden makeover, or simply sprucing it up with some fresh shoots, what you use (and wear) can make the difference between a hard days’ work and cosying up inside.
So if you need a little push to get outside before the weather perks up, here’s everything you need for gardening inspo this (so far un-)sunny season.
Politics
Israel conspicuously absent from foreign interference report
The government’s ‘Rycroft Review’ report on foreign interference in UK politics has been confirmed as a sham immediately it was published, after it failed to mention Israel a single time. And this is only what Skwawkbox and others predicted, since Starmer minister Steve Reed is a die-hard ‘friend of genocide’ who also didn’t mention Israel once when commissioning it in December 2025.
Israel: those who will not be named
Russia gets seven mentions. Israel – so far ahead of other countries in terms of interference in UK politics that it’s (literally) out of sight – none at all. And Reed is ‘under fire’ for – oops – ‘forgetting’ to disclose just how tight he is with the Israel lobby. Or mention it at all. Just like he ‘forgot’ the massive donations he’s accepted from the Israel lobby:
NEW: A Labour minister is under fire after failing to declare his relationship with the pro-Israel lobby when he unveiled a report on foreign interference in the UK
Steve Reed failed to declare his affiliation with the influential Labour Friends of Israel group pic.twitter.com/nJGIUm6sFh
— Laura Webster (@LauraEWebsterr) March 26, 2026
In fact, its very absence from the report is as clear a demonstration as could be of the extent of its influence. The National describes Reed’s omission as “incredible”, but in the literal sense it’s the absolute opposite: totally believable and unsurprising. Just appalling.
The scale of the farce becomes even clearer when China and Iran get a special mention – just as Israel is looking to drag the UK into its illegal war on Iran. A section titled “How serious is the problem?” of “long-term strategic foreign interference” quotes a government briefing naming those two countries as the crux of the problem:
The UK is a target of long-term strategic foreign interference and espionage from elements of the Russian, Chinese and Iranian states which, in different ways, seek to further their economic and strategic interests and cause harm to our democratic institutions”.
But not Israel. Noooo. No no no no no. Who even is Israel?’, the uninformed reader might ask.
Beep boop
So, a minister superglued to the Israel lobby – which terrifies British politicians and broadcasters alike and believes it is entitled to demand special consideration at every turn – commissions a report that conspicuously omits, completely, any mention of the biggest foreign interferer in UK (and US) politics.
“This is not the droid you’re looking for. Move along, move along.”
Nothing to see here. Obvs.
Featured image via the Canary
Politics
UK government advisory report condemns global fur trade
The Animal Welfare Committee, which advises the UK government, has published a damning report condemning the animal suffering involved in the fur trade.
Its report on ‘the responsible sourcing of fur’ calls out the suffering inflicted on animals who are confined in cages on fur farms or caught in brutal traps in the wild. And it indicates support for legislative action, stating:
consumer and market forces currently do not and cannot provide sufficient pressure to adequately safeguard animal welfare.
Despite banning the farming of animals for their fur more than two decades ago, the UK imports millions of pounds worth of animal fur from overseas every year. This creates a double standard, says Humane World for Animals UK (formerly called Humane Society International UK), which leads the #FurFreeBritain campaign.
The charity is calling on the UK government to act on the report’s findings and deliver on its recent Animal Welfare Strategy commitment to ‘uphold high animal welfare standards in trade’ by banning the UK’s bloody fur trade for good.
Meanwhile, DEFRA has published responses to its 2021 Call for Evidence on the UK fur trade. The results show more than 96% of the almost 30,000 respondents strongly agreed that killing animals for their fur is wrong. Respondents:
overwhelmingly did not support the import, sale or export of fur or fur products.
Claire Bass, senior director of campaigns and public affairs for Humane World for Animals UK said:
It’s clear from the Committee’s findings that trading in fur from caged, tormented, diseased and injured animals is completely at odds with the UK government’s recent Animal Welfare Strategy commitment to ‘uphold high animal welfare standards as part of our approach to trade’.
The Committee states that fur should not be sourced from animals who have not had ‘a life worth living’ or a humane death and then explains all the ways in which the global fur trade fails to meet these criteria.
The previous Labour government rightly banned fur farming 25 years ago. We must now stop outsourcing that same suffering overseas. The government now has both formal evidence and a strong public mandate to end the UK’s bloody fur trade.
Animal Welfare Committee report quotes and conclusions
The Animal Welfare Committee states that:
Within a commercial setting it is not possible and is unlikely to ever be possible to farm species such as fox and raccoon dog without having a detrimental effect on their health and welfare, or in a way which meets their welfare needs.
It adds:
There are no species being farmed for fur whose welfare needs are being adequately met by current standards and safeguards.
The report’s concerns include:
- Criticism that cage sizes within industry ‘welfare assurance’ schemes are ‘insufficient to meet physical and psychological welfare needs’, and cage design is inadequate.
- The use of inhumane killing methods, including CO2 which ‘has been shown to be a highly aversive method of killing mink [which] fails to kill rapidly’, and anal electrocution.
- Criticism of fur industry assurance schemes for both farmed and trapped fur, including outdated welfare science and lack of: consistency, training, unannounced inspections, independent auditing and traceability.
- Lack of industry consideration of the experience and welfare of individual animals on fur farms, with welfare assurance schemes such as WelFur permitting a high threshold of allowance for animals with serious welfare problems (e.g 15% of foxes may have ‘severely bent feet’).
- Challenges with traceability of the country of origin, species and method of production of fur (farmed or trapped) imported into the UK, using available data from HMRC.
- Although over a third (37%) of fur imported to the UK over the last 10 years came from China, the Committee was unable to obtain any evidence about industry application of ‘welfare certification’ schemes in the country.
- Concern that trapping standards for fur subsequently imported into the UK are ‘not sufficient to prevent unnecessary suffering, and do not adequately protect animal welfare’. The standards permit lethal head/chest crushing traps that take five minutes to kill species including beavers and otters.
- Concern that “consumers are not currently able to accurately identify whether products are fur of animal origin (wild caught or farmed) or ‘faux’ fur, or a mixture of the two”.
Public opposition to the fur trade
The evidence released today, of animal suffering and also of strong public opposition to the fur trade, now puts the need for a fur import ban beyond doubt. Therefore, Humane World for Animals UK is calling on the government to act swiftly.
More than 200 MPs support the Fur Free Britain campaign. Ruth Jones MP led a Westminster Hall debate earlier in March which saw cross-party support for the issue.
There is also strong public support for a ban on fur imports and sales. 77% of UK voters believe that when a type of farming is banned in the UK for being too cruel, we should also ban imports of products produced the same way overseas.
Last year campaigners handed in a 1.5 million signature petition to the prime minister in support of a ban. Furthermore, the vast majority (93%) of the UK public reject wearing real animal fur, while only 3% wear it. The same poll found that the words 79% of people most closely associated with a fashion brand selling fur are ‘unethical’, ‘outdated’, ‘cruel’ and ‘out of touch’.
The Animal Welfare Committee’s findings echo the damning indictment delivered by the European Food Safety Authority’s 2025 scientific opinion on the welfare of animals on fur farms. It concluded that the cage systems used on fur farms fail to meet the basic welfare needs of mink, foxes, raccoon dogs and chinchillas. And this includes the industry’s so-called “high welfare” or “certified farms”.
Featured image via Kristo Muurimaa / Oikeutta eläimille / Humane World for Animals UK
Politics
Six Science Backed-Ways To Help You Fall Asleep Faster
I struggle with sleep maintenance insomnia, which means that I have no problem falling asleep: it’s staying asleep that I struggle with.
But roughly 15% of adults find it hard to nod off to begin with. That can lead to chronic sleep deprivation, which is linked to worse blood pressure, an increased risk of heart attack, and even a higher chance of getting into a car crash.
Here, we’ve listed some science-backed ways to speed up your journey to the land of nod:
1) Put your phone away at least half an hour before bed
I love a late-night scroll as much as any of us, but there’s a reason the NHS says we could consider putting our screens away before bed.
Even having an unused phone near participants’ pillow seemed to increase their sleep latency, or how long it took them to doze off, in one study, while those who looked at their phone 30 minutes or less before hitting the hay also had a tougher time sleeping.
2) Will yourself awake
It sounds paradoxical, and that’s because, well, it is. A phenomenon called “paradoxical intention,” which involves willing yourself awake at night, can actually help you to fall asleep because it removes some of the pressure that can keep your mind busy.
A meta-analysis found this approach led to “great reductions in sleep-related performance anxiety”.
3) Give the “military method” a go
Designed to help soldiers fall asleep in minutes, the approach involves lying still on your back and slowly relaxing each muscle, breathing deeply as you do so.
“Move from the top of your body to the bottom when relaxing your muscles, picturing yourself sinking into your bed,” the University of Minnesota Medical School shared. Visualise something calming, if you can.
Progressive muscle relaxation was found to lead to faster sleep onset, while slow, deep breathing and “imagery distraction” (picturing nice thoughts) can also help you fall asleep sooner.
4) Check your thermostat
There is a “best temperature” for sleep; around 18-20°C will do it for most of us.
Much hotter than that, and our sleep latency, sleep satisfaction, and hours slept all shrink.
And if you feel really cold before you fall asleep, you might be more likely to get up in the night.
5) Exercise four to eight hours before bed
Exercising four to eight hours before bed can improve the amount of time it takes to fall asleep and lower our odds of waking back up in the middle of the night, too.
But, a narrative review published in Nature cautioned, that timeframe matters: “Exercising more than 8 hours before or less than 4 hours before bedtime, however, may have negative effects”.
6) Stick to a regular sleep routine
The NHS stressed the importance of sticking to a regular sleep routine if you wanted to fall asleep faster.
Some research has found that sleep consistency is a better indicator of mortality risk than sleep duration; a wind-down routine, like reading before bed, can help to improve your sleep quality.
“We have a terrible habit of wanting to go-go-go all day long then expect to fall asleep immediately when it is convenient for us – it simply doesn’t work that way,” psychologist Dr Leah Kaylor previously told HuffPost UK.
But an hour-long “wind-down” period might help.
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