expert

Alexandra Dubakova, a travel expert with FreeTour who has visited more than 30 countries, is always on the move. She has come up with a neat trick to ensure she gets a good night’s sleep

A travel expert has mastered the art of getting a good night’s sleep in a hotel using a simple trick.

Alexandra Dubakova, a travel expert with FreeTour who has visited more than 30 countries, is always on the move.

While jet-setting has a reputation for glitz and glamour, as anyone who has been sent away to a far-flung town in a small central European nation will know, it comes with its challenges. One of them, particularly for those who enjoy their home comforts, is sleeping in a hotel.

Different bedding, the strange whir of a lift mechanism, and a room that is either too hot or too cold can all knock the sensitive sleeper off kilter. Luckily, Alexandra has a trick that can help you sleep through the night.

“Changing time zones, dealing with jet lag and the annoying strip of light between hotel curtains is a nightmare. I always grab the hangers from the hotel room closet and use them to pinch the curtains shut. It creates a blackout room and I get proper rest irrespective of the time zone,” she told the Mirror.

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Sherry Martin Peters, a veteran flight attendant, has similar advice. She told the Mirror: “Some flight attendants travel with rolls of black electrical tape, not to fix anything, but to smother light sources that feel microscopic until you’re sleep-deprived.

“The green dot of a TV on standby. The piercing blue glow of a USB charger. One by one, the light sources disappear until the room looks lifeless. Towels get stuffed under the crack of the door to block out hallway light, because even a sliver of brightness can convince a jet-lagged brain it’s still daytime somewhere, which it usually is.”

The curse of a bad night’s sleep is something that many hotel guests suffer from. In a 2020 paper published in Tourism and Hospitality Research, it was found that only one in three travelers reported being satisfied with their sleep while on the road.

Dr. Rebecca Robbins, assistant professor of medicine at Harvard Medical School and an associate scientist at Boston’s Brigham and Women’s Hospital, has been hired by Hilton as a sleep expert. Recently, she shared her tips for getting a good night’s kip with National Geographic.

Dr Robbins argues that “finding the familiar in the unfamiliar” is key. “The truth is that when we are in an unfamiliar environment, we fundamentally have a harder time unwinding,” she said,

When we’re at home, our bodies are able to relax more easily. When staying somewhere new, our brains are put on higher alert by the different sounds, smells and other sensory factors. One way to trick your brain into calming down is to spray smells with a positive or homely association. There is proof in the process. In 2024, University of Pittsburgh School of Medicine researchers and University of Pittsburgh Medical Center published a study that showed familiar scents helped to break negative thought-cycles and overcome depression.

Another cause of bad sleep is a restless mind. While whirring cogs is an ailment that can strike anywhere, the stresses of travel mean you’re more likely to have things on your mind when away. Dr. Robbins suggests writing all of these worries down on a piece of paper as a way of relieving your mind of too many things to think about.

Recreating your routine at home is another top tip for entering the land of nod. “Being religious about these things is actually really important because your brain starts to understand that what comes next is sleep,” the sleep doctor said.

More than half of all British holidaymakers have had to make a claim on their travel insurance after things went wrong before or during their trip – but not everyone is protected.

Two-thirds of young Brits are jetting off on their jollies without any travel insurance, with half of them convinced that nothing will go pear-shaped. This is despite the fact that research shows 29% of all holidaymakers have had to make a claim after things went south either before or during their trip, with the average claim totalling around a massive £4,500.

The top reasons for this include holidays being cancelled due to unexpected events like illness. Meanwhile, nearly half have had to dip into their policy because of lengthy travel delays, while 45% needed assistance following a medical emergency abroad.

However, a survey of 2,000 adults found that 58% of Gen Z and Millennial travellers have given travel insurance a miss because it’s too pricey.

Emily Barnett, travel insurance expert at Compare the Market, which commissioned the research, said: “Taking out travel insurance should be as instinctive as booking your flights, giving you protection against unforeseen circumstances, for example should you need to cancel before you depart.

“With the busy winter travel season upon us, whether it’s skiing in the Alps or a visit to the Christmas markets, it’s never been more important to make sure you have suitable cover in place before you set off.”

It also came to light that 41% have claimed for delayed or damaged luggage, while 40% needed their policy after falling victim to thieves abroad.

Others have been forced to turn to insurance after their hotel or travel firm let them down at the last minute, whilst 38% made a claim to get hold of medication whilst away.

But 16% weren’t aware their policy must meet the specific needs of their getaway – as certain trips, like winter sports holidays, require specialist coverage. This figure jumps to nearly a third amongst 18 to 24 year olds.

Regarding travel anxieties, the top concern amongst respondents is suffering a medical emergency whilst abroad (37%), followed by misplaced luggage (21%) and missing their flight (19%).

The research has sparked a powerful photo collection from Compare the Market, called ‘What Happened on Holiday’, created to emphasise how crucial it is to arrange insurance when booking your trip.

Emily Barnett added: “We’re urging Brits to protect their trips early to give themselves peace of mind, so they can focus on making memories instead of mishaps.”

TOP 10 MOST COMMON TRAVEL CLAIMS ACCORDING TO COMPARE THE MARKET:

1. Trip cancellation (due to illness, injury, bereavement etc. )
2. Travel delays (beyond a set time)
3. Emergency medical treatment
4. Emergency expenses
5. Travel interruptions
6. Delayed or damaged baggage
7. Missed flights or connections
8. Theft of items
9. Hotel / travel company cancellation
10. Prescriptions and medication

We’ve scoured the UK for the best festive holiday park deals on offer, with everything from Christmas entertainment and crafts to Santa’s grottos, for less than the price of a McDonald’s.

The three-night breaks work out as little as £9 per person and most cost under £15pp a night – at award-winning parks with waterparks, fairgrounds, as well as access to the UK’s best parks and beaches.

As a travel blogger and influencer, I’m regularly being asked for things to do in the UK over Christmas.

And these cheap UK holiday parks offer some fantastic festive extras at Christmas, such as lights and decorations across the park, children’s craft workshops, visits from Santa and special shows and pantomimes.

Haven Craig Tara, Scotland

Nine of Haven’s holiday parks across the UK will be hosting special festive breaks this year.

These Christmas getaways start from mid-November and include access to entertainment throughout the day and evening, a Christmas tree in your accommodation, and yuletide food and drinks, including a turkey dinner on Christmas Day. 

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Christmas meals are priced separately, and it’s recommended that you book them in advance.

Caravans have a fully-equipped kitchen, so you also have the option to cook dinner in your caravan to save money.

The best value break we could find over the Christmas week, including Christmas Day, is at the beautiful Craig Tara Holiday Park on the Scottish coast in Ayrshire, with stunning views of Ailsa Craig and the Isle of Arran.

With chances of a white Christmas here pretty high, this is a magical place to spend the big day.

For a winter break, the resort has a choice of indoor activities, including a water park with slides and an indoor sports complex called Airspace, which has everything from roller discos to crazy golf, a multi-level soft play area and a climbing wall.

Festive offerings include make-a-bear workshops, sand bottle creations, pic ‘n’ paint, bauble-making, stocking workshops, reindeer food, and family activities with a Christmas twist.

Plus, children can meet Santa in his grotto, though there is likely an extra fee for this, and it should be booked in advance. 

There is also an on-site pantomime of Jack and the Beanstalk, special festive shows from the Seaside Squad, lots of interactive fun with the elves and plenty of opportunities for a boogie.

If you’re staying for Christmas Day itself, you are able to book your dinner now, subject to availability.

Haven parks that have a J D Wetherspoon pub as their main venue (Primrose Valley, Kent Coast, Devon Cliffs) will also be open for Christmas Day table bookings, and you’ll choose from the menu on the day.

The other Haven parks hosting festive stays are: Seton Sands, Scotland, Blackpool, Devon Cliffs, North Wales, Kent Coast, Primrose Valley, Yorkshire, Dorset and Norfolk.

The price per night for Haven Craig Tara is £54.75 (based on four nights in a three-bed holiday caravan, which sleeps six), which works out at £9.12pp a night.

The holiday parks vary in price, and the next cheapest Haven parks to stay in over Christmas are Primrose Valley, Yorkshire, at £85 per night, and Rockley Park, Dorset, at £83 per night (based on four nights in a three-bed holiday caravan sleeping six).

Book at Haven.com.

Butlin’s Holiday Park, Skegness

Butlin’s is known for offering exceptional value family breaks, and Christmas is no exception.

Across its three holiday parks in Bognor Regis, Skegness and Minehead, Butlin’s offers festive breaks from November and specially-priced Christmas breaks, which run over Christmas Day and Boxing Day.

The huge parks get a magical makeover with fairy lights, decorations and indoor snow.

When you arrive, you’ll be rocking around the Christmas tree at the family welcome party.

Other special additions include a festive show, Christmas movies, a present drop, a firework display, children’s craft workshops and winter character meet-and-greets, all included in the price.

Better still, every family gets a visit to Santa’s Grotto for the Father Christmas’ Express Delivery, and each child gets a gift, fully included in the price.

Dining packages are available at Butlin’s and usually work out as excellent value. During the festive breaks, expect to see roasts with all the trimmings and mince pies, which aren’t available all year round.

Even if you decide to book without a dining package, the family can still sit down for a four-course Christmas dinner with all the trimmings for £58 per adult and £39 for kids. Choose from a set menu and finish up with coffee and mince pies.

The best value deal for Christmas week at Butlin’s is Skegness, which is £224 for four days (based on two adults and two children sharing). At only £14 per day per person, this is a superb seasonal staycation. 

Skegness has a huge weather-proof waterpark called Splash, which will also play host to a Christmas pool party during the festive breaks. 

There is also the award-winning Skypark, laser tag, bowling, a climbing wall, and go karts all on-site, as well as arcades and performances from the Redcoats.

Christmas Day breaks at Minehead and Bognor Regis come in a little bit more expensive, with Minehead starting at £15 per person and Bognor Regis at £22.50 per person.

Book at butlins.com

Parkdean Resorts at Trecco Park, Wales

Eight Parkdean Resorts are hosting Christmas Getaway breaks, with Trecco Park in Wales being the best value for money over Christmas Day.

Fun, festive activities include feeding Santa’s reindeer, a ‘pawsome’ Christmas party with the characters from Paw Patrol, breakfast with Santa, ice skating, a search for Santa game, a kids’ Christmas party and bauble-making workshops for the whole family. 

Plus, children can meet Santa when he comes to visit the on-site grotto.

One of the largest holiday parks in Europe, Trecco Bay – on the stunning Wales Coastal Path, spanning approximately 10 miles from Ogmore to Sker Point – is a beautiful site that overlooks the water. 

It’s probably too cold for a dip – unless you’re feeling particularly brave – but perfect for a Boxing Day walk.

Inside the large clubhouse, there is an amusement arcade and bowling, as well as the Aloha cocktail bar for adults and festive movie nights.

On Christmas Day, restaurants are closed for pre-booked Christmas lunch. Priced separately, the four-course dinner and nibbles are £49.99 for adults and £29.99 for kids 12 and under.

Over 21s get a welcome glass of prosecco too. Spaces are limited so booking in advance is essential. 

The price for a four-night stay at Trecco Bay is £473, staying in a four-bed Bronze caravan that sleeps six people, which works out at £19.70 per person. 

If you don’t want to go over Christmas Day, breaks for a family of four start from £169 (£42.25 per night) and include all the seasonal extras.

Book at parkdeanresorts.co.uk.

Hoseasons Dartmoor View, Devon

Hoseasons holiday parks tend to be quieter and more chilled-out than some of the other major brands. 

Over Christmas, there are no extras at the park itself, but they do make for brilliant budget places to stay for families who just want to get away for Christmas week. 

You’re very much left to your own devices, meaning a turkey dinner in your cabin.

The best deal is at Hoseasons Dartmoor View in Devon. This pretty park is set close to Dartmoor National Park, with easy access to a wealth of picture-postcard villages bursting with quaint shops and cosy, traditional pubs.

Nearby boozer The Globe Inn in Chagford is a local institution. It’s closed on Christmas Day, but they still have availability on Boxing Day if you fancy some good pub grub and festive atmosphere.

The price for a four-night stay in a standard caravan (sleeping six) is £259 for four nights, which works out at £10.79pp per person, per night.

Book at: hoseasons.co.uk

Away Resorts, St Ives Bay, Cornwall

This friendly resort could not be in a more perfect location, surrounded by rolling hills and with its own private beach.

You may not be up for a seaside dip or cold water surf at St Ives Bay, but a Christmas Day walk on the beach is certainly one way to do Christmas a bit differently. 

There’s also an indoor pool, a clubhouse with arcades and live entertainment.

For Christmas, kids can become an elf recruit and join the Sleigh Team, do Christmas crafts, experience the Elf Slime Factory, make snow globes and post a letter to Santa at the Christmas Post Office. 

Families can also join Mrs Claus in her kitchen to bake Christmas cookies. 

A three-night stay in a Comfort Caravan (sleeping six) over Christmas is £213 for three nights, working out only £11.84 per night, per person.  

If you opt for Away Resorts’ Tattershall Lakes location in Lincolnshire, it’s slightly more expensive, but there is more on offer.

The price for three nights is £294 for a Comfort Caravan, sleeping eight, which is £98 per night (£12.25pp if there are eight of you!), but you also get access to the evening Christmas show and can book a Christmas Day dinner at the Tattershall Park Pub. 

Three-course Christmas dinner is £79.95 for adults and £39.95 for kids (under-5s £4.95).

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They also have their seasonal Winterfest event, which is free to enter and includes Christmas workshops, a North Pole-themed food courtyard, Santa’s silent disco and Father Christmas’ grotto. Some activities are priced extra.

Book at: awayresorts.co.uk

People hoping for a great holiday deal might be tempted to book their flights on a Tuesday, but this once beloved travel tip could be outdated.

Travel expert James Steele at Go2Africa highlighted the misconception that booking flights on a Tuesday could save you money.

Airlines reportedly release discounted fares on Tuesdays – and pricing algorithms were thought to reset every week.

Although this may have been true in the past, James said fares are now “adjusted dynamically with algorithms that look at demand, popularity of the route, and remaining seats”.

Flight deals no longer hinge on what day you are browsing; “flights that look cheap on Tuesday could be even cheaper on Friday,” said James.

Instead, James recommended using price trackers, such as Skyscanner and Google Flights, and pointed out that flexibility on dates could secure you a better deal.

And while the flight hack has been disputed, there are other travel tips that may no longer be valid; here, James unveiled five of the most common travel hacks that you’re better off ignoring – and what to do instead.

He said: “Not every hack works perfectly, and believing them all could make your trip more stressful, make you spend more than you need to, or could even be dangerous.”

1. HACK: ONLY BOOK THE CHEAPEST OR EARLIEST FLIGHTS

James revealed that people will choose the cheapest or earliest flight they can get, in a bid to get what they think is the best option. But he stated that while this might save you some money, it can come with hidden costs that make it less than viable.

He said: “Not only can the cheapest flights come with additional charges, for things like luggage and choosing your seats, that make it more expensive than flights you’ve not considered, they depart at inconvenient times.

“This means waking up in the middle of the night, sacrificing sleep, and spending the first days of your trip exhausted, or wasting your last day by having to get to the airport early.”

What he urges you to do instead: Don’t just think about money when you are booking your flights. There are other options to save money on your trip, so consider prioritising convenience, sleep, and logistics, such as getting to the airport and hotel check-in times, instead. Taking a more holistic approach rather than penny pinching will help you have a more enjoyable holiday.

2. HACK: SAVE MONEY BY NOT BOTHERING WITH TRAVEL INSURANCE

Skipping travel insurance might seem like a simple way to save money, but in reality it can be extremely risky, and end up costing you even more if you get stuck or in trouble.

James added: “From missed flights and lost luggage to unexpected medical emergencies, there are unfortunately many things that can go wrong on your trip that could cost you hundreds, or even thousands, and these costs could be avoided by being insured.”

What he urges you to do instead : Compare insurance providers to get the best prices, and look for coverage that fits your needs and your trip, rather than always choosing the cheapest. This routine ensures you’re covered for what you actually need, and you’re not paying for what you don’t.

3. HACK: STICK TO A STRICT ITINERARY

Travel can be unpredictable. Attractions you’ve been looking forward to seeing can unexpectedly close, weather can change which could mean you can’t go to the beach, and restaurants you saw online can become fully booked.

It’s natural to want to see everything, and not want to feel like you’re wasting any time, but planning every minute of each day of your trip can have its downsides.

James said: “Whether you’re going on a long weekend to Italy or a two week safari in Africa, being too strict with your plans can not only lead to travel burnout, but it can also mean you miss out on spontaneity, hidden gems that aren’t in the guide books, and time to actually relax to enjoy your time away.”

What he urges you to do instead: Make a list of things you must see, but avoid scheduling things back to back so you don’t become tired or rushed. Think about how much time you’ll need to truly appreciate each activity, and leave free time throughout your trip to allow you to relax and explore.

4. HACK: ONLY USE CASH TO CONTROL YOUR BUDGET

Travellers often think that only using cash can help them control their budget. Studies have shown that using a credit card “reduces the pain of payment” and increases the motivation to spend. Saving a fixed amount of money for each day also means you could avoid overspending, but only having cash can be risky, and may not actually save consumers any money.

James offered: “If you run out, you might have to pay additional fees to withdraw more, or could simply miss out on experiences that you can afford, but don’t have the cash to pay for. Having only cash can give you a false sense of frugality, and can lead to you spending money unnecessarily because you don’t want to miss out due to exchange rates when you get home.

“As well as not saving money, only carrying cash means you are more at risk of loss of theft. If you lose your wallet, or it is stolen, you lose your entire travel budget – and a lost card can be easily frozen, unlike lost cash.”

What he urges you to do instead: Make a budget before you travel, but give yourself some room for unexpected purchases and experiences. Bring some local currency for convenience, and things like tips or local markets that don’t accept card. But, don’t rely on it solely as using a combination of cash and card reduces your risk and unnecessary fees. It also provides you with both flexibility and control of your spending.

5. HACK: ROLL ALL OF YOUR CLOTHES TO SAVE SPACE SUITCASE SPACE

The “roll method” has been viral for a long time as the perfect way to pack to maximise space in your suitcase by rolling up everything and placing it in your luggage. However, while it’s perfect for lightweight items like T-shirts, it doesn’t work for bulkier items like jeans and jackets.The process can actually take up more space if it isn’t done correctly, and you can even end up accidentally going over your luggage allowance which will potentially cause problems or cost more money on your travels.

What James urges you to do instead: Roll selectively, folding heavier things and layering them at the bottom. Don’t forget about the space inside shoes that can be filled with small items, so the space isn’t wasted. Don’t pack things “just in case”. Plan full outfits, making sure you can mix and match to avoid taking too much. Dress according to the environment and climate that you are going to be holidaying in while assessing your comfort level on flights regarding the clothing you will wear in transit.

Whether your dream escape involves tanning on a tropical beach or exploring Europe with a backpack, a smart booking strategy can make it a reality. Here are some tips to help you save money when booking your 2026 holiday…

As the bitter cold arrives and we wrap ourselves in our cosiest knitted jumpers, it’s perfectly normal to start fantasising about warmer climes and thrilling getaways.

Whether you’re picturing yourself soaking up rays on a paradise beach or trekking across Europe with just a rucksack, clever booking tactics can turn those dreams into reality.

Making magical memories doesn’t have to break the bank, so here are two travel experts’ step-by-step guides to slashing costs when planning your 2026 getaway, and making sure that your break is budget-friendly as it can be.

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Book far in advance

“If you can book three to nine months in advance you can often get good deals, especially for packaged holidays or if you’re booking for a family,” says Laura Carden-Lovell, travel expert and head of operations at Transfer Travel.

“We’ve seen that slow travel, so taking longer to get to a destination, has been increasing in popularity,” Carden-Lovell points out. “So, taking the scenic train for example. Trains can be quite expensive so I would recommend booking these far in advance.”

Utilise comparison websites

Fight the temptation to snap up the first bargain that appears in your social media feed, as a little extra patience and detective work could uncover an even better offer.

“Have a look around and use comparison sites to compare prices before you hop onto the first holiday you see,” advises Carden-Lovell. “Comparison sites like Skyscanner and Hopper are brilliant.”

Purchase individual flights

“Booking one-way flights is often a great hack and can be a good way to reduce the prices of flights, as booking a return flight can often be more expensive,” says Carden-Lovell.

Is an all-inclusive break really good value?

Do your homework and weigh up self-catering options. Carden-Lovell suggests, “I think that all-inclusive holidays can be more convenient and potentially cheaper for families and bigger parties, but for solo travellers I think there are ways you could do it cheaper by just buying local food, for example,”.

Consider booking a holiday outside of the peak season to avoid inflated flight costs and crowds

“Shoulder season, typically between September and March (excluding Christmas and New Year), is probably the best time of year to go on holiday to get cheaper tickets,” Carden-Lovell advises. “Most destinations also tend to be less crowded this time of year.”

Jakes Maritz, co-founder of Expat Explore, added: “Timing is everything. If you can, book flights for a Tuesday or Wednesday as midweek departures are often significantly cheaper than weekend travel. It’s also worth checking prices from regional airports, where lower demand can translate into smaller surcharges and more affordable fares.”

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Resale platforms might be worth considering if your dates aren’t flexible

“If you can’t be flexible with dates, using resale marketplaces are often a good way to get a cheap holiday package,” says Carden-Lovell. “If someone can’t go on their holiday, they can list it on a resale marketplace like Transfer Travel and you can often get a really good bargain.”

Despite some negative perceptions, Carden-Lovell assures, “I know resale platforms have had a bad rep for not being safe and secure, but they are usually a simple, safe and legit way to do it, rather than Facebook marketplace. Just make sure you check that customer services are verifying each listing and that the platform you are using has a secure payment method.”

Consider trips to the Mediterranean, Eastern Europe or Scandinavia

Carden-Lovell suggests, “I think it is a good idea to stay away from the really popular destinations and to consider going on holiday somewhere like Eastern Europe instead, for example, which is likely to be cheaper in 2026,” He also mentions that “Coolcations are also trending and Scandinavian countries are really good and are generally cheaper to visit now. Mediterranean countries like Greece and Portugal are also looking super cheap in the forecast for 2026.”

Look at alternative accommodation

Why not swap those pricey hotels for something a bit different?

“For budget travellers, places like hostels are often really cheap and Airbnbs can often be a cheap alternative to typical hotels as well,” Carden-Lovell advises. “Staying outside the major tourist hubs is also a good tip to save money on accommodation during the summer holidays.”

Check on Sundays

“When it comes to accommodation, keep an eye on Sundays,” advises Maritz. “Industry data consistently shows that this is the cheapest day of the week to book hotels. Travellers should also consider package deals, as bundling flights, hotels and sometimes activities together often comes out cheaper and protects you from hidden costs.”

UN special rapporteur on right to housing says Palestinians returning to destroyed northern Gaza face ‘profound trauma’.

Israel must allow tents and caravans to immediately be delivered to the Gaza Strip, a United Nations expert says, as displaced Palestinians returning to the north of the bombarded territory have found their homes and neighbourhoods destroyed.

Balakrishnan Rajagopal, the UN special rapporteur on the right to adequate housing, said people are finding nothing but rubble in areas from which Israeli forces have withdrawn in northern Gaza.

“The psychological impacts and trauma are profound, and that’s what we are seeing right now as people are returning to northern Gaza,” he told Al Jazeera in an interview on Saturday.

Tens of thousands of Palestinians have been streaming back into Gaza’s north after Israeli forces pulled back on Friday as part of a ceasefire between Israel and Hamas to halt the two-year conflict.

Palestinians across the coastal enclave have welcomed the suspension of Israel’s bombardment, which has killed more than 67,700 people since October 2023 and plunged Gaza into a humanitarian crisis.

The UN estimated that 92 percent of all residential buildings in Gaza have been damaged or destroyed since the war began, and hundreds of thousands of displaced Palestinians have been forced to live in tents and other makeshift shelters.

Rajagopal noted that tents and caravans were meant to be delivered to Gaza during a ceasefire early this year but “almost none” of them was allowed in due to Israel’s strict blockade.

“That is really to me the crux of the issue right now. Even immediate relief and aid to the people of Gaza is not possible unless Israel stops controlling all the entry points. That is essential,” the UN expert told Al Jazeera.

Rajagopal, who has used the term “domicide” to describe the decimation of homes across the Strip, said the destruction of housing in Gaza has been a central component of Israel’s genocide against Palestinians.

“The destruction of homes and clearing people from the area and making the area uninhabitable is one of the main ways in which the act of genocide has been committed,” he said, adding that the recovery process will ultimately take generations.

“It’s like another Nakba,” he said, referring to the ethnic cleansing of Palestine when Israel was created in 1948. “What has happened in the last two years is going to be something similar.”

Congratulations are in order for President Trump. He said he would bring home Israel’s hostages and end the horrific fighting in Gaza, and that appears to be exactly what he is doing with this week’s deal. While many of the ideas that went into Trump’s 20-point peace plan predated his reelection, he and his team deserve a standing ovation for translating those ideas into a practical proposal, defining a first phase that was both big and digestible and putting together all the pieces that made its agreement possible.

Success, however, does have its downsides. Remember the Pottery Barn rule of foreign policy, made famous during the Iraq war? “You break it, you own it.” We now have the Trump corollary: “You patch it, you own it.”

Despite coming to office eager to shed America’s Middle East commitments, Trump just took on a huge one: responsibility for a peace plan that will forever bear his name. On Oct. 6, 2023, the day before Hamas’ assault, Arab-Israeli relations were poised for the historic breakthrough of Saudi-Israel normalization; two years later, Arab-Israeli relations — including Trump’s first-term Middle East peacemaking achievement of the Abraham Accords — are hanging on by a thread. By offering a plan that promises not just an end to fighting in Gaza but building a full and enduring regional peace, the president has taken on the task of repairing the damage wrought by Hamas’ unholy war. In other words: fixing the Middle East.

How Trump fulfills this not inconsequential responsibility has major consequences for America’s role in the region and in the world. The Chinese are watching whether, when the going gets rough, he will have the mettle to maintain a broad alliance. The Russians are watching whether the president will strictly enforce the letter of the deal or let certain unpleasant aspects slip. The Iranians will be watching whether Trump will find himself so drowning in the details of Gaza reconstruction that he won’t be able to stitch together a repeat of the highly successful Arab-Israeli coalition that protected Israel a year ago from Iran’s barrages of ballistic missiles and drones. And all these adversaries — and others — will wonder whether the intense U.S. focus needed to ensure implementation of this deal will distract the president from their own areas of mischief.

Those are some of the international stakes. There’s a difficult road ahead in achieving the deal itself. Some of the most vexing challenges will include:

• Implementing a highly complex Gaza peace plan that, in its requirements for disarmament, envisions Hamas to be fully complicit in its organizational suicide — or at least its institutional castration;
• Having the U.S. military orchestrate the recruitment, deployment and management of multinational forces to police the territory just as the Israel Defense Forces are withdrawing from it, a tricky maneuver fraught with risk;
• Creating and supervising a transitional administration that will oversee everything from humanitarian relief to rubble and ordnance removal to massive reconstruction projects, all the while preventing what’s left of Hamas from stealing goods to divert to underground weapons factories, an art that it perfected after previous ceasefires;
• Securing buy-in from the United Nations and its specialized agencies, which need to play an essential role in delivering food and medical services, without buckling under pressure to rehabilitate the deeply flawed U.N. Relief and Works Agency for Palestine Refugees, an organization that bears special responsibility for keeping the Palestinian-Israeli conflict alive for decades;
• Preventing Qatar and Turkey — longtime friends of Hamas who have emerged in recent weeks as diplomatic Good Samaritans — from translating their current status into a malign influence over the direction of Palestinian politics, which can only be worrisome to Israel and the Ramallah-based Palestinian Authority and a long-term detriment to the cause of peace;
• And dealing every step of the way with an Israeli prime minister of a rightist coalition who will likely view every decision, great and small, through the lens of a fateful election he is expected to call very soon that will show whether the Israeli people want to punish him for the terrible errors that left Israel unprepared for Hamas’ 2023 attack or reward him for the impressive victories Israel’s military achieved across the region in the two years that followed.

Getting this far was a huge achievement. Ensuring effective execution — never a strong suit for a “big idea guy” like Trump — is a thousand times more difficult. This can’t be done with a small team of White House officials chatting on Signal. It will require an army of — please excuse the term — experts: experts in military command and control, experts in ordnance removal and disposal, experts in civilian rehabilitation and reconstruction, experts in communication and community engagement. Corporate subcontracting can address some of this, as can the impressive talents of former British Prime Minister Tony Blair, but don’t be fooled into thinking that a consulting company or a former foreign official can pick up the slack of the entire U.S. government. This plan, after all, has Trump’s name on it, not Deloitte’s or Blair’s.

The president has at least one more vital task in this matter. He must explain to the American people why we are doing this. For nearly 20 years, American presidents of both parties have said they wanted to pivot away from the Middle East, but they continually find themselves entangled in the region’s often byzantine conflicts and politics. Americans deserve to know why the “America First” president has decided that American interests are intimately bound up in the success of this peace plan. Our domestic divisions notwithstanding, fair-minded people on both sides of the aisle will be rooting for Trump’s success in this peace deal.

For now, sure, the president should enjoy the accolades and celebrate the coming release of Hamas’ hostages. The morning after will come soon enough.

Robert Satloff is executive director of the Washington Institute.

STAVANGER, Norway — President Trump’s bid to win the Nobel Peace Prize has drawn added attention to the annual guessing game over who its next laureate will be.

Longtime Nobel watchers say Trump’s prospects remain remote despite a flurry of high-profile nominations and some notable foreign policy interventions for which he has taken personal credit.

Experts say the Norwegian Nobel Committee typically focuses on the durability of peace, the promotion of international fraternity and the quiet work of institutions that strengthen those goals. Trump’s own record might even work against him, they said, citing his apparent disdain for multilateral institutions and his disregard for global climate change concerns.

Still, the U.S. leader has repeatedly sought the Nobel spotlight since his first term, most recently telling United Nations delegates late last month “everyone says that I should get the Nobel Peace Prize.”

A person cannot nominate themself.

Public lobbying campaigns but a private committee decision

Trump’s boasts and previous high-profile nominations make him the blockbuster name on the list of bookmakers’ favorites. But it’s unclear whether his name comes up in conversation when the five-member Nobel committee, appointed by Norway’s parliament, meets behind closed doors.

Trump has been nominated several times by people within the U.S. as well as politicians abroad since 2018. His name also was put forward in December by U.S. Rep. Claudia Tenney (R-NY), her office said in a statement, for his brokering of the Abraham Accords, which normalized relations between Israel and several Arab states in 2020.

Nominations made this year from Israeli Prime Minister Benjamin Netanyahu and Pakistan’s government occurred after the Feb. 1 deadline for the 2025 award.

Trump has said repeatedly that he “deserves” the prize and claims to have “ended seven wars.” Last week, he teased the possibility of ending an eighth war if Israel and Hamas agree to his peace plan aimed at concluding the nearly two-year war in Gaza.

“Nobody’s ever done that,” he told a gathering of military leaders at Marine Corps Base Quantico in Virginia. “Will you get the Nobel Prize? Absolutely not. They’ll give it to some guy that didn’t do a damn thing.”

Israel and Hamas have since agreed to the first phase of the peace plan for Gaza, paving the way for a pause in the fighting and the release of the remaining hostages held by Hamas in exchange for Palestinian prisoners. In the early hours of Thursday, families of hostages and their supporters started chanting “Nobel prize to Trump” as they gathered in Tel Aviv’s hostages square.

Sustained peace efforts prioritized over quick wins

Nobel veterans say the committee prioritizes sustained, multilateral efforts over quick diplomatic wins. Theo Zenou, a historian and research fellow at the Henry Jackson Society, said Trump’s efforts have not yet been proven to be long-lasting.

“There’s a huge difference between getting fighting to stop in the short term and resolving the root causes of the conflict,” Zenou said.

Zenou also highlighted Trump’s dismissive stance on climate change as out-of-step with what many, including the Nobel committee, see as the planet’s greatest long-term peace challenge.

“I don’t think they would award the most prestigious prize in the world to someone who does not believe in climate change,” Zenou said. “When you look at previous winners who have been bridge-builders, embodied international cooperation and reconciliation: These are not words we associate with Donald Trump.”

Avoiding political pressure

The Nobel committee was met with fierce criticism in 2009 for giving then-U.S. President Barack Obama the prize barely nine months into his first term. Many argued Obama had not been in office long enough to have an impact worthy of the Nobel.

And Trump’s own outspokenness about possibly winning the award might work against him: The committee won’t want to be seen as caving in to political pressure, said Nina Græger, director of the Peace Research Institute Oslo.

Trump’s prospects for the prize this year are “a long shot,” she said. “His rhetoric does not point in a peaceful perspective.”

The Nobel announcements began with the prize in medicine on Monday, and continued with physics on Tuesday and chemistry on Wednesday. The literature prize is being awarded on Thursday. The winner of the prize in economics will be announced on Monday.

Lewis writes for the Associated Press. Stefanie Dazio in Berlin and Darlene Superville in Quantico, Va., contributed to this reporting.

Neil Atkinson, who owns Luxury Group Stay, has identified the four items that travellers consistently regret packing – and they may be sitting in your suitcase right now

A travel expert has urged holidaymakers to stop packing items that they’re bound to regret bringing with them.

Neil Atkinson, who owns Luxury Group Stay, has identified the four items that travellers consistently regret packing – and they may be sitting in your suitcase right now. One of the biggest mistakes travellers make is bringing valuable jewellery on holiday. The risk of loss, theft, or damage simply isn’t worth the worry it creates.

“I’ve heard countless stories of holiday goers losing precious items or spending half their holiday anxious about keeping them safe,” Neil said.

Instead, he recommends opting for versatile, inexpensive accessories that can dress up multiple outfits without the stress. “Your holiday should be about relaxation, not constantly checking your hotel safe,” he added.

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Overpacking shoes is another common mistake that wastes valuable suitcase space and adds unnecessary weight to your luggage. Neil suggests limiting yourself to three pairs maximum: comfortable walking shoes, smart casual options, and perhaps flip-flops or sandals for the pool.

“People pack a different pair of shoes for every possible scenario, but the reality is you’ll likely rotate between the same two pairs,” Neil said. “Shoes are bulky and heavy – they’re taking up room you could use for things you’ll actually need.”

For longer trips, choose neutral colours that work with multiple outfits to maximise versatility whilst minimising luggage bulk. Packing full-sized shampoo bottles, conditioners, and body wash is not only impractical but also risks messy spills in your luggage.

Airport liquid restrictions mean these items often need to be checked anyway, adding hassle to your journey. This approach not only saves space but also leaves room in your case for souvenirs on the return journey.

“Travel-sized versions exist for a reason,” Neil said. “Or better yet, many destinations have shops where you can pick up basics when you arrive. There’s nothing worse than opening your suitcase to find your favourite moisturiser has leaked all over your clothes.”

One item that consistently tops the regret list is a hairdryer – something most accommodations already provide.

“The vast majority of hotels, B&Bs, and holiday rentals come equipped with hairdryers,” Neil said. “There’s really no need to pack one unless you’re camping.”

Hairdryers are bulky, heavy, and take up significant space that could be better used for other essentials.

“If you’re worried about the quality, check with your accommodation beforehand,” Neil advised. “But in my experience, it’s one item you can confidently leave at home.”

The psychology behind overpacking often stems from anxiety about being caught unprepared, but Neil insists that travelling lighter actually improves the holiday experience.

“When you’re not weighed down by unnecessary items, you feel freer and more relaxed from the moment you leave home,” he said.

Jane Goodall Institute says primatologist dies in California during US speaking tour.

Jane Goodall, the British conservationist and primatologist renowned for her groundbreaking research on chimpanzees, has died aged 91.

The Jane Goodall Institute announced in a Facebook post on Wednesday that Goodall died of natural causes in California during a speaking tour in the United States.

“Dr Goodall’s discoveries as an ethologist transformed science, and she was a tireless advocate for the protection and restoration of the natural world,” the institute said.

Born in London in 1934, Goodall began researching free-living chimpanzees in Tanzania in 1960.

She observed a chimpanzee named David Greybeard make a tool from twigs and use it to fish termites from a nest, a ground-breaking observation that challenged the definition of humans as the single species capable of making tools.

In 1977, she founded the Jane Goodall Institute, which works to protect great apes and their habitat and supports youth projects aimed at benefitting animals and the environment.

Goodall devoted her later decades to education and advocacy on humanitarian causes and protecting the natural world. She was known for balancing the grim realities of the climate crisis with a sincere message of hope for the future.

From her base in the British coastal town of Bournemouth, she travelled nearly 300 days a year, even after she turned 90, to speak to packed auditoriums around the world. Between more serious messages, her speeches often featured her whooping like a chimpanzee or lamenting that Tarzan chose the wrong Jane.

In 2002 she took up a prominent United Nations role when she became a Messenger of Peace.

“Today, the UN family mourns the loss of Dr Jane Goodall. The scientist, conservationist and UN Messenger of Peace worked tirelessly for our planet and all its inhabitants, leaving an extraordinary legacy for humanity and nature,” the UN wrote in a post on X.

President Trump warned the country’s top ranking military officials Tuesday that they could be headed to “war” with U.S. citizens, signaling a major escalation in the ongoing legal battle over his authority to deploy soldiers to police American streets.

“What they’ve done to San Francisco, Chicago, New York, Los Angeles — they’re very unsafe places, and we’re going to straighten them out one-by-one,” Trump said in an address to top brass in Quantico, Va. “That’s a war too. It’s a war from within.”

Commanders should use American cities as “training grounds,” the president said.

Trump’s words provoked instant pushback. Oregon has already filed a legal challenge, and experts expressed concern that what the president described is against the law.

“He is suggesting that they learn how to become warriors in American cities,” said Daniel C. Schwartz, former general counsel at the National Security Agency, who heads the legal team at National Security Leaders for America. “That should scare everybody. It’s also boldly illegal.”

The use of soldiers to assist with federal immigration raids and crowd control at protests and otherwise enforce civilian laws has been a point of contention with big city mayors and blue state governors for months, beginning with the deployment of thousands of federalized National Guard troops and hundreds of Marines to Los Angeles in early June.

That deployment was illegal, a federal judge ruled last month. In a scorching 52-page decision, U.S. District Court Judge Charles R. Breyer barred soldiers under Trump’s command from carrying out law enforcement duties across California, warning of a “national police force with the President as its chief.”

Yet hundreds of troops remained on the streets of Los Angeles while the matter was under litigation. With the case still moving through the 9th Circuit Court of Appeals, hundreds more are now set to arrive in Portland, Ore., with another hundred reportedly enroute to Chicago — all over the objections of state and local leaders.

“Isolated threats to federal property should not be enough to warrant this kind of response,” said Eric J. Segall, a professor at Georgia State University College of Law. “The threat has to be really serious, and I don’t think the Trump administration has made that case.”

Others agreed.

“I’m tremendously worried,” said Erwin Chemerinsky, dean of the UC Berkeley School of Law. “Using the military for domestic law enforcement is something that’s characteristic of authoritarian regimes.”

Oregon’s attorney general filed a lawsuit Monday alleging the president had applied a “baseless, wildly hyperbolic pretext” to send in the troops. Officials in Illinois, where the Trump administration has made Chicago a focal point of immigration enforcement, are also poised to file a challenge.

Although the facts on the ground are different legally, the Oregon suit is a near copy-paste of the California battle making its way through the courts, experts said.

“That’s exactly the model that they’re following,” said Carl Tobias, a professor at the University of Richmond School of Law.

Unlike the controversial decision to send National Guard troops to Washington, D.C., in August, the Los Angeles and Portland deployments have relied on an esoteric subsection of the law, which allows the president to federalize troops over the objection of state governments in certain limited cases.

California’s challenge to those justifications has so far floundered in court, with the 9th Circuit finding in June that judges must be “highly deferential” to the president’s interpretation of facts on the ground. That case is under review by a larger panel of judges.

In a memo filed Monday, California Deputy Solicitor General Christopher D. Hu warned that the decision had emboldened the administration to deploy troops elsewhere, citing Portland as an example.

“Defendants apparently believe that the June 7 memorandum — issued in response to events in Los Angeles — indefinitely authorizes the deployment of National Guard troops anywhere in the country, for virtually any reason,” Hu wrote. “It is time to end this unprecedented experiment in militarized law enforcement and conscription of state National Guard troops outside the narrow conditions allowed by Congress.”

Experts warn the obscure 19th century law at the heart of the debate is vague and “full of loopholes,” worrying some who see repeated deployment as a slippery slope to widespread, long-term military occupations.

“That has not been our experience at least since the Civil War,” Schwartz said. “If we become accustomed to seeing armed uniformed service personnel in our cities, we risk not objecting to it, and when we stop objecting to it, it becomes a norm.”

The joint address to military leaders in Virginia on Tuesday further stoked those fears.

“We’re under invasion from within,” the president admonished generals and admirals gathered in the auditorium. “No different from a foreign enemy, but more difficult in many ways because they don’t wear uniforms.”

He touted the move in August to create a “quick reaction force” to “quell civil disturbances” — a decree folded into his executive order expanding the D.C. troop deployment.

“George Washington, Abraham Lincoln, Grover Cleveland, George Bush and others all used the armed forces to keep domestic order and peace,” Trump said. “Now they like to say, oh, you’re not allowed to use the military.”

Those historic cases have some important differences with 2025, experts say.

When President Cleveland sent troops to break up a railroad strike and tamp down mob violence against Chinese immigrants, he invoked the Insurrection Act. So did 15 other presidents, including Lincoln, Franklin D. Roosevelt, Dwight D. Eisenhower, John F. Kennedy and George H.W. Bush.

Experts stress that Trump has pointedly not used the act, despite name-checking it often in his first term.

Defense Secretary Pete Hegseth on Tuesday largely avoided the theme of “enemies within,” instead extolling the “warrior ethos” at the heart of his military reform project. He railed against what he saw as the corrupted culture of the modern military — as well as its aesthetic shortcomings.

“It’s tiring to look out at combat formations and see fat troops,” Hegseth said. “It’s completely unacceptable to see fat generals and admirals in the halls of the Pentagon. It’s a bad look.”

As deployments multiply across the country, experts said they were watching what the appellate division and ultimately the Supreme Court will decide.

“It will be a test for the Supreme Court,” Schwartz said. “Whether they are willing to continue to allow this president to do whatever he wants to do in clear violation of constitutional principles, or whether they will restrain him.”

MARRIED At First Sight expert Paul C Brunson tonight slammed a bride over her awful behaviour towards her groom, as she broke down in tears.

Over the past week viewers have been left fuming after Sarah has openly slammed her husband Dean for not being her usual type – and last night’s dinner party was no different.

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Tonight the experts called Sarah out at the first Commitment Ceremony.

They were left disgusted at her behaviour during last night’s dinner party, as they thought she had acted disrespectfully towards Dean, after she complained to the other couples about her husband’s appearance.

It came after Sarah told everyone she spoke to that there was “no spark” or “attraction there” and doesn’t think there ever will be.

The girls confirmed that she had the “ick” while the boys persuaded her to give him a chance as he is a “lovely guy”.

But Sarah was having none of it.

This evening, viewers watched as Married At First Sight expert Paul pulled her up on her behaviour.

“What are you willing to change?,” he asked Sarah.

“Do you think that you were rude while talking about your partner at the dinner party?”

Not holding back Paul continued: “| get the challenge around physical attraction, but where you absolutely lost me is when you went around gossiping about your husband to other people and you were laughing at it.”

But Sarah didn’t take well to the criticism and she started to cry after she and Dean made the decision to “stay” in the experiment.

Sobbing she said: “It was really hard to hear what Paul had to say and I apologize, and yeah, I’m sorry, it’s not me, it’s not who I am.

“And maybe if I did have that spark, I wouldn’t have said anything like that because I wouldn’t have.

But there’s not the spark there, so that’s, that was the only reason why I said it.”

Fully crying now, Sarah continued: “I haven’t meant it maliciously at all. I don’t want to hurt anyone.

“I’m being true to myself, but then it’s coming across really badly.”

This is not the first time that Sarah has landed herself in hot water on the show due to the alleged ‘fat shaming’.

On her wedding day, she admitted that Dean wasn’t her dream man – as she branded him “over the top” and saying she “didn’t fancy him” or want to “rip his clothes off”.

Sarah confessed on their honeymoon that she has never dated anyone as “big” as Dean, which came as a huge blow.

In order to feel a “spark” with Dean, Sarah said he would have to “get some tattoos, lose some weight,” as droves of viewers slammed her cruel delivery.

Married at First Sight airs Sunday to Thursday at 9pm on E4.

Travel operator First Choice has named ‘shoulder season’ travel one of their top cheat codes for budget-conscious travellers. These are the best destinations to visit in September and October.

Summer may be over, but this might be the best time of the year to plan your next holiday. The start of ‘shoulder season’ means off-peak pricing for accommodation and flights, making it a great time to explore a new destination.

According to the travel operator, First Choice, you could save up to £240 per booking in September compared to August. While September is still a popular month for late-summer trips, many UK travellers don’t realise the holiday potential of October.

First Choice says October and the beginning of November are ideal for a city break, and they’ve shared some of the best – often overlooked – destinations to find some sun.

What are the shoulder seasons?

Shoulder seasons are the off-peak periods between busy travel seasons like summer and Christmas. Travel in months like September and October can often be slower, as destinations cool down but don’t yet offer the festive fun that Brits are eagerly awaiting. Spring is also a shoulder season, particularly the months of March or April.

What are the best destinations for shoulder-season travel?

If you’re keen for sun close to home, the Mediterranean is your best bet. Specifically, Turkey, Cyprus, Spain and Greece in Europe. The Canary Islands, Morocco or Tunisia in North Africa are also strong options.

If you’re willing to travel a bit further, Dubai is another great option. Additionally, summer hotspots like Seville, Rome and Marrakech present a different side for travellers to discover in the autumn months.

Turkey in September is a top destination for shoulder season holidays, as temperatures hang around 30C. Travellers can enjoy the beachy atmosphere of Antalya and Dalaman with fewer crowds and cheaper prices.

First Choice, says Tenerife is also “a classic all year round” pick. Temperatures cool down to the mid-20s in September, which is still conducive to beach days and hiking trips to Mount Teide. The often crowded summer destination will be significantly quieter during autumn, especially in popular areas like Playa de las Americas and Costa Adeje.

With temperatures of 28C in September – cooling to around 24C in October – don’t discount Majorca in the fall. Palma is packed with impressive features like the Moorish Palace and Arab baths that can be explored and appreciated year-round.

Finally, in Cyprus summer rolls into September, making it a great shoulder season destination. Travellers will have their pick of pristine beaches and can enjoy the island’s historic landmarks without the pushy crowds.

A travel expert has shared four of her top picks for those looking to book a winter getaway in search of some sun and escaping the cold – with ‘dazzling hidden gems’ around the world

After such a long hot summer, some people may not be able to wave goodbye to the warm weather yet – and may already be seeking a winter getaway for some more sun.

Reports show that searches for ‘winter breaks in the sun’ have increased by +5000% in the past 30 days, with travellers on the hunt for last-minute winter breaks and Heather Green, Head of Product at Sovereign Luxury Travel, shares four of the best luxury winter sun destinations to book ahead of winter 2025.

It’s no surprised Brits struggling with the bitter winter cold are dreaming of golden beaches, balmy temperatures and tropical landscapes, so the travel expert has shared her top picks.

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“Winter sun destinations provide a contrast to the grey UK winter, with their tropical warmth, golden beaches, and sense of escape that feels like a welcome break from the everyday.”

Firstly, she recommends Tenerife, Spain and said: “The Canary Islands have long been a favourite for UK holidaymakers thanks to their year-round sunshine, but visiting in winter gives you the chance to enjoy them at a gentler pace, without the crowds.”

It’s the largest island in the Canary Island and offers everything from azure seas and sandy beaches to charming towns, with winter temperatures that hover around a pleasant 20–25 degrees.

Next, the expert suggested Anse Le Raie, Mauritius. Calling it one of the most “dazzling hidden gems”. “If a chic Indian Ocean escape is what you’re after, Mauritius is an inspired choice, and Anse La Raie on the island’s northern coast is one of its most dazzling hidden gems.

“Even in winter, temperatures remain warm and inviting at around 26–27 degrees, making it ideal for sun-drenched days on white-sand beaches and windsurfing across calm turquoise waters,” Heather explained.

Another top destination hailed by Heather is the Maldives. It remains as one of the world’s most sought-after winter sun spots, and with temperatures averaging 27 to 30 degrees, Heather said “days are best spent snorkelling among technicolour coral reefs, sailing out on sunset cruises to watch dolphins, or unwinding with overwater spa treatments.”

Finally, the expert also suggested Riviera Maya, Mexico, calling it a “rewarding choice”. She noted: “Along the Riviera Maya, winter temperatures stay between 24 and 28 degrees, perfect for long days on 30 kilometres of white sand and swimming in the calm Caribbean waters.

“Just offshore lies the world’s second-largest coral reef, where snorkelling and diving reveal an underwater world of vivid marine life.”

Do you have a story to share? Email [email protected]

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.”

Thailand is a popular travel destination for Brits seeking some winter sun – but new travel restrictions came into place earlier this year that people should be aware of before arriving

As the colder weather approaches, some of us may not be ready to say goodbye to summer, and looking for some winter sun.

While there are many destinations offering balmy weather for freezing cold Brits, Thailand is a popular spot for many people over the winter months. Data from Thailand Travel Specialists at Travelbag found that during peak travel seasons (November to February), departures to Thailand increase by more than 158 per cent.

More than 35 million visitors flock to Thailand annually, with more than 700,000 travelling from the UK alone. With this demand, the experts urge all travellers to be aware of the new entry requirement that took effect in May of this year to avoid any stress or delays when entering the country.

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According to Helen Wheat, asia destination manager at Travelbag said: “As of May, all foreign nationals travelling to Thailand must complete the Thailand Digital Arrival Card (TDAC) online. While there is no strict minimum time, it is recommended to submit the TDAC at least 72 hours before arrival to avoid any delays in processing.”

She said this digital form has replaced the traditional paper TM6 card to “streamline immigration procedures” and does not require any fee or payment.

Wheat further noted: “If the TDAC isn’t completed in advance, travellers may experience delays at immigration and be required to fill it out at a self-service kiosk on arrival, which can take much longer.”

The expert also recommended screenshotting or emailing the confirmation to your phone as you may be asked to show it, and said to make sure you have your passport, flight details and accommodation information ready when completing the form.

“At Travelbag, we advise all customers to complete the TDAC ahead of time to avoid unnecessary stress and enjoy a hassle-free start to their trip,” Wheat added.

For those who don’t want to travel as far as Thailand, there’s a European secret that delivers a comparable adventure much nearer to home. The Shala River has earned the title “Thailand of Europe,” offering a taste of paradise without the lengthy journey or cost of a holiday in Southeast Asia. It features stunning turquoise waters and dense, rainforest-like landscapes, creating an exotic adventure in Europe’s heartland.

Ideal for an autumn getaway, Albania enjoys delightfully mild temperatures of approximately 25C in October, with plenty of sunshine making it perfect for late-season sun-seekers.

For those drawn to Thailand’s 1,500 miles of shoreline and more than 1,400 islands scattered with limestone formations, colourful coral reefs, and magnificent beaches, Albania’s Shala River offers an extraordinary substitute.

Do you have a story to share? Email [email protected]

In the push to expand as quickly as possible, U.S. Immigration and Customs Enforcement is aggressively wooing recruits with experience slapping handcuffs on suspects: sheriff’s deputies, state troopers and local cops.

The agency even shelled out for airtime during an NFL game with an ad explicitly targeting officers.

“In sanctuary cities, dangerous illegals walk free as police are forced to stand down,” the August recruitment ad warned over a sunset panorama of the Los Angeles skyline. “Join ICE and help us catch the worst of the worst.”

To meet its hiring goal, the Trump administration is offering hefty signing bonuses, student loan forgiveness and six-figure salaries to would-be deportation officers.

ICE has also broadened its pool of potential applicants by dropping age requirements, eliminating Spanish-language proficiency requirements and cutting back on training for new hires with law enforcement experience.

Along the way, the agency has walked a delicate line, seeking to maintain cordial relations with local department leaders while also trying to poach their officers.

“We’re not trying to pillage a bunch of officers from other agencies,” said Tim Oberle, an ICE spokesman. “If you see opportunities to move up, make more money to take care of your family, of course you’re going to want it.”

But despite the generous new compensation packages, experts said ICE is still coming up short in some of the places it needs agents the most.

“The pay in California is incredible,” said Jason Litchney of All-Star Talent, a recruiting firm. “Some of these Bay Area agencies are $200,000 a year without overtime.”

Even entry level base pay for a Los Angeles Police Department officer is more than $90,000 year. In San Francisco, it’s close to $120,000. While ICE pays far more in California than in most other states, cash alone is less likely to induce many local cops to swap their dress blues for fatigues and a neck gaiter.

“If you were a state police officer who’s harbored a desire to become a federal agent, I don’t know if you want to join ICE at this time,” said John Sandweg, who headed ICE under President Obama.

Police agencies nationwide have struggled for years to recruit and retain qualified officers. The LAPD has only graduated an average of 31 recruits in its past 10 academy classes, about half the number needed to keep pace with the city’s plan to grow the force to 9,500 officers.

“That is a tremendous issue for us,” said Brian Marvel, president of the Peace Officers Research Assn. of California, a professional advocacy organization.

A person walks near the stage during a hiring fair by U.S. Immigration and Customs Enforcement on Aug. 26 in Arlington, Texas.

(Julio Cortez / Associated Press)

ICE, too, has long failed to meet its staffing targets. As of a year ago, the agency’s Enforcement and Removal Operations — it’s dedicated deportation force — had 6,050 officers, barely more than in 2021.

As of Sep. 16, the Department of Homeland Security said it has sent out more than 18,000 tentative job offers after a summer recruitment campaign that drew more than 150,000 applications.

It did not specify how many applicants were working cops.

At an ICE career expo in Texas last month, the agency at times turned away anyone who didn’t already have authorization to carry a badge or an honorable discharge from the military.

“We have so many people who are current police officers who are trying to get on the job right now and that’s who we’ve been prioritizing,” one ICE official at the event said.

But the spirited pursuit of rank-and-file officers has sparked anger and resentment among top cops around the country.

“Agencies are short-staffed,” said David J. Bier, an immigration expert at the Cato Institute. “They are complaining constantly about recruitment and retention and looking every which way to maintain their workforce — and here comes along ICE — trying to pull those officers away.”

Law enforcement experts say that outside of California, especially in lower income states, many young officers take home about as much as public school teachers, making the opportunity for newer hires to jump ship for a federal gig even more enticing.

Some fear the ICE hiring spree will attract problematic candidates.

“The scariest part keeping me up at night is you hear agencies say we’re lowering standards because we can’t hire,” said Justin Biedinger, head of Guardian Alliance Technologies, which streamlines background checks, applicant testing and other qualifications for law enforcement agencies.

At the same time, the Trump administration is finding ways to deputize local cops without actually hiring them.

The Department of Homeland Security has dramatically overhauled a controversial cooperation program called 287(g) that enlists local police officers and sheriff’s deputies to do the work of ICE agents.

U.S. Department of Homeland Security Secretary Kristi Noem speaks at a news conference at the Wilshire Federal Building in June in Los Angeles.

(Luke Johnson/Los Angeles Times)

As of early September, according to the program website, 474 agencies in 32 states were participating, up from 141 agencies in March.

Some states such as Georgia and Florida require their agencies to apply for the program. Others, including California, forbid it.

But that, too, could soon change.

The administration is exploring ways to force holdouts to comply, including by conditioning millions of dollars of funding for domestic violence shelters, rape crisis hotlines and child abuse centers on compliance with its immigration directives. In response, California and several other states have sued.

Even in so-called sanctuary jurisdictions such as Los Angeles, where local laws prohibit cops from participating in civil immigration enforcement, police officers have found themselves tangled up in federal operations. The LAPD has drawn criticism for officers responding to the scenes of ICE arrests where confrontations have erupted.

“We get called a lot to come out and assist in providing security or making sure that it doesn’t turn violent,” said Marvel, the police advocacy organization president.

“The vast majority of peace officers do not want to do immigration enforcement because that’s not the job they signed up for,” Marvel said. “We want to protect the community.”

Among the agency’s most vocal critics, the push to beef up ICE is viewed as both dangerous and counterproductive.

“Punishing violent criminals is the work of local and state law enforcement,” said Ilya Somin, law professor at George Mason University and a constitutional scholar at the Cato Institute. “If we were to abolish ICE and devote the money to those things, we’d have lower violence and crime.”

The cash and perks ICE is dangling will inevitably draw more people, experts said, but some warned that newly minted deportation officers should be careful about mortgaging their future.

The potential $50,000 hiring bonus is paid out in installments over several years — and the role may lack job security.

At the same time Trump is doubling ICE’s headcount, he’s also rewriting the rules to make it far easier to ax federal workers, said Sandweg, the former Obama official.

That could come back to haunt many agency recruits four years from now, he said: “I think there’s a very good chance a future Democratic administration is going to eliminate a lot of these positions.”

Zurie Pope, a Times fellow with the Ida B. Wells Society for Investigative Reporting, contributed to this report.

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.”

When mum of two Hannah Britt checked into the want-for-nothing all-inclusive Mallorca hotel with her children, she never wanted to leave

I’m just going to say it… I’m not a fan of many all-inclusives. I find that often quantity takes the place of quality when it comes to what’s actually in your glasses and on your plates. So when I was invited to check out Zafiro Palace Alcudia, my expectations were fairly low. Well let me tell you – I was wrong. Oh so very wrong. No more than 10 minutes after we’d strewn our luggage in our room and headed to the buffet, I fell head over heels with the hotel – and never wanted to leave. Let me tell you why…

WOW FOOD

The food at Zafiro Palace was nothing short of superb, with an expansive ever-changing selection to choose from. There are several a la carte restaurants to enjoy (Italian, sushi, local Mediterranean flavours) but to be honest, as a family with a one year old and a five year old, we spent every mealtime in The Market. A top-tier buffet, each night there’s a theme, be it Mexican or Asian etc, which runs alongside your classics like pasta, pizza and salads, and everything served up is delicious. There’s something for all ages to munch, from tasty mashed potato for your teething one year old, to fresh fish like John Dory and monkfish, and seafood paella. Drinks are well made and carefully considered, with premium wines and delicious cocktails. Waiters and cleaning staff whip round constantly so you want for nothing and any mess is taken care of quickly and graciously. Mealtimes, as a result of all the above, are a delight – even with tiny humans in tow.

PLAYGROUND FUN

Whoever designed the Zafiro Palace hotel clearly has young children, because to put a contained playground right next to the family buffet restaurant is a genius move. It means that once little ones are done with their food, they can run off to have a play on the bouncy castle, slides and climbing frames, while their grown ups enjoy a glass of wine, knowing they are safe and having fun nearby.

KIDS CLUB

…and right next door to said playground is a gorgeous little kids club for ages four to teens. There’s loads to do from crafting to games, with an enclosed playground for them to run around in too. There’s family entertainment too every evening, and a games area to explore.

POOL JOY

When it comes to pools, Zafiro Palace has all the whole family needs for a splashing good time. There are six swim up pools, a super-zen adults only pool surrounded by shady spots to relax, two indoor swimming pools and a kids’ pool with a pirate ship. Some rooms have private pools too, and if this is within your budget I can wholeheartedly recommend one, because it was in ours that my nervous-of-water-daughter learned to swim!

STUNNING ROOMS

When it comes to room options, there are plenty to choose from, catering to a variety of wants and budgets. All are clean, ultra modern, well-designed, spacious and airy, with large floor to ceiling windows, terraces or balconies, and expensive bedsheets. Some have hot tubs, swim up pools and private pools. Cots for babies and day beds are provided when required.

NEARBY TOWN

One of the best things about Zafiro Palace Alcudia is, as the name would suggest, Alcudia. Indeed, a short stroll away down a tree-lined street, you’ll find the stunning Old Town, with its gorgeous streets to wander down, pretty squares and delicious eateries to try. On Tuesday and Sunday mornings a visit is a must in particular as there’s a big and lively market, selling food, gifts, toys and more.

BEACH DAYS

Just a stone’s throw away from the hotel also lies Alcudia beach, a large stretch of sand surrounding a picturesque inlet of sea. This makes it incredibly calm and safe and thus very popular with families. The water is warm, clean and clear and if you can tear yourself away from your bucket and spade, there are watersports like stand up paddle boards to try too, and plenty of cafes and bars in which to have lunch, relax and wile away the day.

*Rooms at Zafiro Palace Alcudia start from €373 per night

PRINCE Harry is desperate and needing stardust from King Charles in order to stay relevant, even if it means sacrificing his privacy, a royal expert has claimed.

The Duke of Sussex, 41, briefly met with his father, for the first time in 19 months, during his visit to the UK last week.

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Their meeting, lasting just under an hour, was followed up by an interview where Harry said his priority this year was to “focus on my dad”.

However, Royal Expert and Biographer Ingrid Seward has said that Harry’s move was just a “PR stunt” as he “needs the King’s stardust” in order to stay relevant.

She told The Sun: “I think it’s a massive PR move to re-establish Harry in the hearts of the British people.

“Harry needs the stardust of his father. He needs people to see him as the son of a king.

“His earning power is related to who he is. Without being the royal he is, Harry would not be interested to anyone in California.

“But because he is the son of a king, and the brother of an heir to the throne, he is of great interest and he needs that connection.”

Ingrid explained that since Harry “makes his money in America”, through his Netflix deals and other ventures, he would need to keep his image strong there.

She said the view of a “split” family did not sit well with audiences in the US, and so this decision would help mend that image and keep him relevant.

Ingrid continued: “This is a big, big PR push, and Harry was finally all smiles and charm, reminiscent of himself of old.”

Turning to Harry’s statement that his “conscience was clear”, in regards to the publication of his controversial memoir Spare, Ingrid said: “I’m not sure that Harry knows what a clear conscience is.

“You don’t badmouth your family in print and then have a clear conscience.

“Whether what he was saying was true or not, you just don’t do that.”

Ingrid added: “And it has far-reaching consequences, as it has had with Harry.

“But Harry obviously wants to wipe the slate clean, but people’s memories are a little bit longer than that, and I think a lot of the royal family are still very angry, and I suspect that Charles isn’t particularly happy with his son.

“But to him, it’s more important to welcome Harry, if not back into the family, at least back into his own, you know, personal fold, because at least Charles can then keep an eye on what he’s doing as well.”

HARRY’S BRIEF MEETING WITH CHARLES

This comes after Harry spoke out after briefly meeting King Charles during his visit.

The meeting, a “private tea” between the two, lasted 55 minutes – almost double the time Harry got last year.

And when quizzed on the possibility of further meetings with the King, Harry said: “The focus really has to be on my dad”.

He also leapt to the defence of his controversial memoir, Spare, claiming his “conscience is clear”.

Speaking to The Guardian, the Duke said: “I know that (speaking out) annoys some people and it goes against the narrative.

“It was a series of corrections to stories already out there. One point of view had been put out and it needed to be corrected.

“It was a difficult message, but I did it in the best way possible. My conscience is clear. It is not about revenge, it is about accountability.”

After his four-day trip, a spokesperson for Harry told how he “loved catching up with old friends” and colleagues.

Harry also admitted he wants to spend more time in the country.

When asked if he would bring his children, Archie, six, and Lilibet, four, he responded: “This week has definitely brought that closer.”