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Volodymyr Zelensky said he had a “very strong dialogue” with senators after his behind-closed-doors meeting on Capitol Hill on Thursday 21 September. The president of Ukraine made a trip to Washington DC this week to shore up US support for his nation. During his visit, Mr Zelensky met with the entire Senate, but only a select few House leaders attended a meeting on the other side of Capitol Hill. “We spoke about support, about the situation on the battlefield, about our class. I can’t share with you all the details, but I think we had a very strong dialogue with senators,” he told reporters.

Struggling to sleep? You’re not alone. As conversations with friends, family and colleagues seem to be dominated by tiredness, middle-of-the-night wake-ups and vivid dreams, the TikTok tag ‘can’t sleep’ has currently racked up 1.2 billion views. It seems we’re all finding it difficult to get enough zeds. But is there a reason why it’s suddenly happening right now? Changing seasons “We all have an internal circadian clock, which is synchronised to the solar time with sunrise and sunset, and regulates our daily physiology and metabolism,” says Dr Laura Roden, associate professor and chronobiology specialist at Coventry University. “Day length changes with seasons, which impacts our circadian timing, and having a circadian clock allows us to respond by adjusting our physiology to these seasonal changes. Animals and plants are affected too – think bird migration, bears hibernating, spring flowers and autumn leaves. We are naturally diurnal, so should be sleeping at night when it is dark. Light acts on our circadian clock to stimulate wakefulness.” Differing lifestyles Our lifestyles also change in the summer. “Many of us are more physically active in summer than winter, and usually spend more time outdoors exposed to bright light during the day,” Roden explains. “That combination of physical activity during the day, and daytime bright light exposure, gives our circadian clock strong synchronising cues and reinforces our diurnal behavioural rhythms. This means that even though we have shorter nights, we are stimulating the feelings of sleepiness at night and wakefulness during the day. Engaging in physical activity during the day usually promotes better sleep – but we must be mindful of not exercising too late at night, as this can have the opposite effect,” she says. The Moon You may have thought the moon’s impact on our bodies is a myth, but Roden says that there is research that backs up these theories. “Some studies have found that this can affect both sleep timing and duration. Women who menstruate may notice that the phase of the moon interrupts their sleep more than biological males. Charlotte Förster from the University of Würzburg carried out a truly remarkable study in terms of data collection and analyses, that showed that women’s menstrual cycles were recurrently synchronous with the moon’s phase, and affected by brightness and gravitational pull. “As body core temperature is affected during menstruation, this would mean that at certain phases of the moon, it can be harder to fall asleep than others, and sleep duration may thus be affected,” Roden says. Sleep hygiene Brighter mornings and lighter evenings may be making your room too light or hot. “Keeping the bedroom slightly cooler than the rest of the house is ideal, but not always achievable. Cooler rooms promote sleep. Using curtains or blinds and sleep masks can help to keep bedrooms dark. But using electronic devices – such as mobile phones – that emit bright light, can cause a suppression of melatonin that we need, to indicate ‘night’ to the circadian clock,” Roden explains. Drinking more We all tend to take on more liquids when it’s hot. And you may find yourself drinking more when socialising in the sun, too. But, Roden suggests avoiding alcohol before bed. According to the Sleep Foundation, it’s best to leave at least four hours between stopping drinking alcohol and going to bed. It’s also a good idea to avoid drinking anything around two hours before sleep, and Roden recommends avoiding caffeine after midday, so you might want to skip those mid-afternoon iced lattes. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 11 ways to dip into Mediterranean inspired decor Whiten up your wardrobe with summer’s hottest trends Paternity leave should be paid for six weeks, campaigners tell Government

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Sandro Tonali paid off the first instalment of his £52million transfer fee as he marked a fine debut with his first goal and inspired Newcastle to a 5-1 drubbing of Aston Villa. The 23-year-old Italy international opened the scoring just six minutes into his first competitive appearance for the Magpies and had a hand in two more of their goals as Alexander Isak helped himself to a double and substitutes Callum Wilson and Harvey Barnes struck late on after Moussa Diaby, also making his bow in England’s top flight, had levelled. However, a hugely entertaining game win was overshadowed by a potentially serious injury to Villa’s England defender Tyrone Mings, who was carried from the pitch on a stretcher to warm applause from a crowd of 52,207 at St James’ Park after going down following a clash with Isak. Neither Tonali nor Diaby wasted any time in making a significant impact for their new employers. Less than six minutes had elapsed when the Italian timed his arrival into the six-yard box perfectly to volley home Anthony Gordon’s cross after Emiliano Martinez had parried Bruno Guimaraes strike, and he might have doubled his tally two minutes later but for the goalkeeper’s block. However, Newcastle’s advantage lasted only fleetingly when Diaby, who had seen an earlier attempt from a tight angle saved by Nick Pope, was similarly well placed to equalise after Ollie Watkins had flicked on Lucas Digne’s left-wing cross. But the impressive Tonali was not finished and it was his deep 16th-minute cross which was turned acrobatically across goal by the stretching Sven Botman for Alexander Isak to open his account for the season from close range. Pope was relieved to see Watkins’ scuffed first-time effort from livewire Diaby’s pull-back after another menacing run slide just wide as an end-to-end encounter unfolded at frantic pace. Villa’s fortunes took a further turn for the worse when Mings, just days after midfielder Emiliano Buendia suffered a serious knee injury, was carried from the field following a tangle of legs with Isak. The visitors nevertheless refused to take a backwards step in a breathless contest and Watkins might have done better after meeting Digne’s corner unopposed, while Diaby fired into the side-netting from Luiz’s intelligent pass three minutes before the break. Martinez picked up a stoppage-time booking for hauling back Miguel Almiron outside his penalty area with the home crowd calling for a red card and making their feelings towards referee Andy Madley abundantly clear when he did not produce one. Another Villa new boy, Youri Tielemans, entered the fray as a half-time replacement for Leon Bailey, but Gordon saw a 51st-minute attempt deflected wide after Almiron had led a pacy counter-attack. Tielemans helped to drive the visitors forward once again, but that allowed the Magpies to exploit the space they left behind, and they went further ahead with 58 minutes gone when Isak pounced on a slip by Ezri Konsa before chipping the ball over the advancing Martinez. The Villa keeper had to race from his line once again to deny Joelinton, but recovered in time to field Almiron’s follow-up, although it was Pope who was called upon to repel Watkins’ 64th-minute drive before Matty Cash blazed over from the rebound. Martinez was beaten once again 13 minutes from time when Barnes collected Tonali’s pass and crossed for Wilson to score, and although the Argentina international denied Wilson a second with an instinctive save, he was beaten again by Barnes in added time. Read More Rob Edwards admits Luton must make a rapid improvement after Brighton defeat Roy Hodgson brushes off Max Lowe spat as Crystal Palace beat Sheffield United West Ham boss David Moyes considering using Jarrod Bowen as striker Neal Maupay exposes Everton’s damning void as season starts in defeat Joao Pedro and Simon Adingra hit debut goals as Brighton stroll past Luton Mikel Arteta says Eddie Nketiah forced his way into Arsenal team in training