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So THAT’s Why You Keep Waking Up At 3AM

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Even though I have insomnia, my issue doesn’t actually lie in getting to sleep.

Nope – I nod off just fine. My problem is staying in dreamland; more often than not, I wake up at 3am and simply cannot get back to sleep.

There are things I’ve learned to do to cope with the problem. “Clock blocking”, refusing to stay in bed for more than 20 minutes, and (paradoxically) willing myself to stay awake have all been effective at getting me back to sleep.

But given that almost a third of us wake up in the middle of the night at least three times a week – and that multiple friends had cited 3am as their most common early rising hour – I thought I’d ask Dr Seeta Shah from PANDA London if there’s anything “special” about that time.

Here’s what she told us…

Why do I always wake up at 3am?

“Waking up around 3am is a surprisingly common experience,” Dr Shah confirmed.

This, she said, could be down to a mixture of biological and lifestyle factors, like your body’s natural sleep cycle.

“During a typical night’s sleep, we go through multiple 90-minute cycles that include different stages of sleep, from light to deep and REM sleep,” the doctor said.

“Around 3am, most people are transitioning between cycles, and the sleep tends to be lighter at this point. That makes us more susceptible to waking, especially if there are external disturbances such as noise, light, temperature changes or even the need to use the loo.”

Then, she said, there’s a hormonal component. “In the early hours of the morning, the body begins to increase its production of cortisol, the ‘stress hormone,’ in preparation for waking,” she explained.

“This natural rise in cortisol, combined with a dip in melatonin (the sleep hormone), can make the body more alert and prone to waking around this time.”

Cortisol usually dips to a low at around midnight and slowly rises thereafter.

“If you’re feeling anxious or have an active mind, this early-morning wakefulness can quickly turn into prolonged sleeplessness,” Dr Shah told us.

How can I stop waking up at 3am?

“Lifestyle factors such as alcohol consumption, late-night screen use, inconsistent bedtimes, and even blood sugar dips can all contribute to waking at this hour,” the doctor explained.

If you suspect this may be the cause of your early morning wake-ups, consider changing your habits and seeing how it affects your kip.

But “if waking at 3am becomes a regular pattern, it’s worth examining both physical and mental health, as well as evening habits, to identify and address any underlying causes,” Dr Shah cautioned.

The NHS said that if poor sleep is affecting your day-to-day life and causing you distress, you should speak to your GP about it.

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The Internet Loves Getting ‘Cheaters’ Fired – But I Worry We’re Missing The Point

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I still remember the backlash when it turned out that Ned Fulmer, the ex-BuzzFeeder who had been dubbed the “wife guy” of online group Try Guys, had cheated on his partner with his colleague.

He was let go from his Try Guys role amidst public outrage. And now, Astronomer’s CEO Andy Bryon has stepped down from his role following a TikTok clip which some online sleuths say shows him cheating with his HR lead at a Coldplay concert.

Though the company have not confirmed Andy was the person in the viral video, they have written in a statement that “Our leaders are expected to set the standard in both conduct and accountability, and recently, that standard was not met.”

I have already shared that I’m not the biggest fan of how some people are engaging with the “Coldplay affair.”

Nor do I think that public reaction should influence a person’s professional status before an official investigation.

For instance, the company’s Senior Director of People, “identified” by TikTok detectives, has had her LinkedIn profile bombarded by commenters who think she got her promotion by hiding her boss’ romance.

The comments came despite there being absolutely no evidence that this was the case (the company has since revealed she “was not there. This is a rumour started on Twitter”).

This is wrong. A likely innocent woman’s professional page is now littered with potentially career-disrupting claims due to almost certainly baseless delusions of online “accountability.”

That’s the sort of perversely gleeful dogpiling I’m sure Jon Ronson’s So You’ve Been Publicly Shamed would have a field day with.

Ned Fulmer

via Associated Press

Ned Fulmer

Lawyer Eric Kingsley, firm partner at Kingsley Szamet Employment Lawyers, told us: “Legally, the private life of an individual usually will not be cause for termination unless the private life somehow overlaps the professional environment or threatens the organisation.”

But in the case of both Fulmer and, if true, Bryon, there’s more to the story than just “bad vibes.”

“If the conduct in question involves other staff members or directly affects the workplace environment, the rationale for termination greatly changes,” the lawyer said.

Fulmer’s relationship was with a relatively junior employee, while Bryon’s suspected “affair” was alleged to be with his HR lead.

“A Chief Executive Officer being involved in a romantic relationship with an employee, even more so if there exists a position of power, creates huge potential for problems of favouritism, coercion, and the risk of legal action based upon harassment or retribution,” Kingsley added.

“Even if the relationship remains voluntary, the potential can damage the morale of employees, cause intra-company disputes, or violate stated policies of the company. Some companies place explicit policies regarding intra-company relations in place in order to avoid complications.”

The pair on a kiss cam

@instaagrace via TikTok

The pair on a kiss cam

Meanwhile, Thomas Roulet, a fellow and director of studies in psychology and behavioural science at King’s College, Cambridge, says that “If someone’s personal life affects their professional performance and engagement, yes, we could definitely consider HR interventions (it could be a warning or go as far as getting fired).”

The same goes if their performance and judgement are affected by the relationship, he added.

But I don’t think unfairly prying and overly moralistic internet commenters keep those rules in mind in their hunt for a perceived “bad guy” – Astronomer’s Senior Director of People is proof that many of us make the court of public opinion far too punishing, despite using inconsistent “laws.”

That misses the point; it’s all about power dynamics.

As it happens, piling on an (again, likely innocent) woman who you believe to have gotten her promotion based solely on hiding an affair without any evidence whatsoever is not exactly the best use of our collective power.

I fear the “reward” of firing a person armchair warriors believe to have cheated has left some to believe that their beliefs about adultery, whether grounded or not, ought to result in indiscriminate real-life action.

Personally, I don’t think that unkind quest has anything to do with accountability; we are confusing our own amateur sleuthing for genuine, professional investigation.

Just because the two might sometimes have the same result, though, does not mean it’s fair to equate them.

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Labour Is Promising To Reduce Sewage Leaks – But Haven’t We Heard All This Before?

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Steve Reed tried to make a splash this morning by promising to halve unauthorised sewage leaks in waterways within five years – or offering to resign.

“I’m making an absolute commitment and I’m committed to delivering it,” he said, arguing his job as environment secretary “should” be on the line.

He claimed this is halfway towards Labour’s goal to eliminate them altogether within a decade and announced £104 billion of private investment to help tackle the problem.

The government say this is the first time ministers have set a clear target to reduce sewage pollution, which has skyrocketed in recent years despite public outrage.

Labour also wants to cut phosphorus, which causes harmful algae blooms, in half by 2028.

So Reed stuck by his pledge to leave the role if he doesn’t meet this self-imposed targets.

“Politicians come here and say we are going to do things. Of course our jobs should be on the line if we don’t,” Reed told the BBC.

That sounded like a major commitment from a senior minister offering to finally fix the problem polluting our waterways.

But, as BBC presenter Laura Kuenssberg pointed out, ministers have been promising to address the problem for years – and Reed’s promise to halve the leaks also only takes the number down to the levels seen in 2019.

The Guardian found water companies in England had discharged raw sewage into rivers on more than 200,000 occasions that year.

There have also been six different environment secretaries in the last six years (which rather diminishes Reed’s offer to step down, considering the turnover).

While five of those ministers were Conservative MPs, Labour have been in power for a year now – and the Environment Agency found serious water pollution incidents rose by 60% last year in England.

Successive ministers keep promising to reduce waste in our waterways, but those vows are clearly yet to have any kind of impact as sewage spills just keep rising.

So it’s no wonder Lib Dem leader Ed Davey called Labour’s latest vows to implement change “empty promises”.

He said: “We need to see far more ambition from this government with an end to all sewage dumping in bathing waters by 2030.”

Reed’s pledge also came shortly before the publication of the Independent Water Commission, which will be released on Monday – and which may advise the government scrap water regulator Ofwat altogether.

But Davey warned: “This report must not be used as an excuse to kick the can down the road on immediate reforms.

“We need to see action now including replacing Ofwat with a tough new regulator to end this national scandal.

“For years water companies have paid out millions in dividends and bonuses. It would be deeply unfair if customers are now made to pick up the tab for this scandal through higher bills.”

Meanwhile, the Tory shadow secretary for levelling up, Kevin Hollinrake, welcomed Reed’s plans, but compared them to “shuffling deck chairs on the Titanic”.

“It’s really important the regulation is effective,” he said. “We put in a lot of measures to give Ofwat more powers to regulate the water industry. And the lot of those things were very effective, nevertheless, there’s a lot more to do.

“I welcome what’s been announced today, ‘halve the number of sewage outflows by 2030.’

“All those things are possible because the measures we put in place. But clearly more needs to be done.”

Leader of Reform UK Nigel Farage had a more radical suggestion, saying Labour should let the water companies “go bust” so the shareholders “lose all their money”.

He told Sky News: “We need fresh investment in, complete re-capitalisation of it and we’re going to have to accept that bills are going to go up. I don’t see any other way around it.”

Either way, it’s clear patience is running out for Labour to take action – and our rivers are only getting more polluted by the day…

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Nigel Farage Makes Light Of Concerns Over A Reform Mayor’s Huge Pay Rise. No One Else Is Laughing.

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Nigel Farage just laughed and insisted he had “no idea” when asked about how a Reform UK mayor just received a huge pay rise – and was instantly torn apart on social media.

Reform UK has made no secret of its ambitions to win the next general election, and is currently leading in the polls.

So far, it has an outright majority over 10 local authorities after a major victory in May’s local elections.

But, judging by the Reform leader’s response to a development in Scarborough council, handling any more than that may prove difficult.

On the BBC’s Sunday with Laura Kuenssberg, the presenter asked for his response to reports that Scarborough town council have given its Reform mayor, Thomas Murray, a 600% pay rise.

But Farage immediately hit back: “I’ve no idea! Whether what you say is true or not, I’ve no idea.”

“Is that the right thing to do in principle?” Kuenssberg asked.

“I’ve no idea, it’s a town council – 600%, what is it from what?” Farage said.

She replied: “A payment of £500 up to £3,500 –”

“I don’t know, is he or she doing it as a full-time job? I’ve no idea,” he said dismissively.

But Kuenssberg kept pushing: “In principle is that the right thing to do?”

He replied: “What we could do is get multi-millionaires to stand as candidates everywhere, and indeed our [government waste] DOGE team are doing the work, unpaid, right?

“If people have got resources and they want to do it for free, that’s great. I don’t know the Scarborough circumstances.”

The Reform-run council defended the hike, which was approved in a meeting last Wednesday, saying the mayor should not be left “out of pocket” for an unpaid position considering it involved an increase in responsibilities.

They also noted that savings had already been made elsewhere – ignoring the irony that Reform has reportedly promised to give council taxpayers “better value for money and reduce excessive expenditure”.

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#bbclaurak: What about Scarborough town council

Nigel Farage: I’ve no idea

LK: Scarborough TC have given its Reform mayor a 600% pay-rise… is that the right thing to do?

NF: I’ve no idea… I’ve no idea… pic.twitter.com/2YU3Ys5M5m

— Haggis_UK 🇬🇧 🇪🇺 (@Haggis_UK) July 20, 2025

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#bbclaurak: What about Scarborough town council

Nigel Farage: I’ve no idea

LK: Scarborough TC have given its Reform mayor a 600% pay-rise… is that the right thing to do?

NF: I’ve no idea… I’ve no idea… pic.twitter.com/2YU3Ys5M5m

— Haggis_UK 🇬🇧 🇪🇺 (@Haggis_UK) July 20, 2025

His responses impressed very few people on social media as the public raged over his “unserious” reaction – and even accused him of “running” from problems…

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Yeah if you can’t keep a handle on 10 councils, you probably shouldn’t attempt four nations, 350 constituencies and 26 government departments. https://t.co/NQuVbcMUNr

— A-Aron (@aaronlspence) July 20, 2025

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Yeah if you can’t keep a handle on 10 councils, you probably shouldn’t attempt four nations, 350 constituencies and 26 government departments. https://t.co/NQuVbcMUNr

— A-Aron (@aaronlspence) July 20, 2025