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Struggling to sleep due to stress about upcoming tasks may be more common than you think, but a new study suggests that writing a to-do list before bed could be a simple yet effective solution.

In a study conducted at Baylor University in the U.S., participants who wrote a to-do list before bed fell asleep faster than those who wrote about what they had accomplished that day. The results were clear: the group writing a list of tasks for the following day and beyond fell asleep an average of nine minutes quicker.

Dr. Michael Scullin, director of the Sleep Neuroscience and Cognition Laboratory at Baylor, led the research and used a method called polysomnography to confirm sleep patterns. This technique, which tracks brainwaves and other bodily functions, found that the to-do list group experienced quicker sleep onset compared to the group who reflected on their completed tasks.

The study’s findings can be attributed to a psychological mechanism called “cognitive offloading.” This is when individuals reduce mental stress by taking physical action, like writing down thoughts, to make mental tasks easier. By writing a to-do list, individuals can reduce the mental burden of trying to remember and process tasks when they should be winding down. The process of transferring tasks from the mind to paper helps to organize thoughts and provides reassurance that the tasks are not forgotten.

Christine Syrek, a researcher from the University of Trier, studied employees at a German IT company and found that individuals with unfinished work at the end of the week were more likely to ruminate on work-related problems over the weekend. This “perseverative cognition” worsened sleep quality, suggesting that unresolved tasks are a significant contributor to sleep disturbances. Syrek’s findings indicated that the perception of incomplete tasks could have a lingering impact on sleep, even more so than time pressures at work.

Dr. Scullin’s study, although not large, supports the idea that offloading tasks before bedtime can significantly reduce the cognitive load. His research found that participants who wrote longer to-do lists, with more than 10 specific tasks, fell asleep even faster—up to 15 minutes quicker than those who didn’t write any list. The more comprehensive the list, the better the results, as it provided a clearer structure for handling the upcoming workload.

While it may feel like an added effort when you’re already tired, taking the time to write down your tasks before bed could help ease anxiety and lead to better sleep. So, next time you’re struggling to drift off, consider creating a detailed to-do list—your brain may thank you for it.

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France Pledges Unwavering Support for Ukraine Amid Growing Tensions

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French Foreign Minister Jean-Noël Barrot has emphasized that there are no “red lines” when it comes to supporting Ukraine in its ongoing conflict with Russia. Speaking in an exclusive interview with the BBC, Barrot affirmed that Ukraine has the right to fire French long-range missiles into Russian territory as part of its self-defense efforts, but he did not confirm whether French weapons had already been used in such a manner.

The comments come after a week of significant escalation in the war, which saw the first use of US and UK long-range missiles fired into Russian territory. Barrot, who was in London for talks with Foreign Secretary David Lammy, reiterated that Western allies should not impose limits on their support for Ukraine. “We will support Ukraine as intensely and as long as necessary,” he said, stressing that European security is directly at stake. Barrot further noted that any territorial gain by Russian forces brings the threat closer to Europe.

Barrot’s remarks echo earlier statements made by French President Emmanuel Macron, who had previously indicated France’s openness to allowing the use of its missiles against Russian targets. However, the Foreign Minister’s comments are particularly notable as they come amid growing international concerns over the conflict’s escalation. In his interview, Barrot also suggested that NATO could eventually extend an invitation to Ukraine, aligning with President Volodymyr Zelensky’s longstanding request for membership.

As part of a broader defense strategy, Barrot also hinted at the need for increased military spending across Western nations. “Of course we will have to spend more if we want to do more,” he remarked, underscoring the need to strengthen defenses in response to evolving global threats.

Meanwhile, the situation in Ukraine continues to intensify, with reports of Ukrainian drones hitting key Russian ammunition depots, including some supplied by North Korea. The UK government has made long-term commitments to support Ukraine’s defense capabilities, particularly in drone technology. Despite tight budgets and cautious political calculations, UK officials emphasize the importance of maintaining support for Ukraine, including through a treaty signed in July to help arm the country in the long term.

As the conflict progresses, concerns are also growing about the potential impact of future leadership in the United States, particularly with the possibility of Donald Trump returning to the White House. Sources within the UK government are focused on positioning Ukraine in the strongest possible position for any future negotiations. While official statements maintain that it is for Ukraine alone to decide if and when negotiations take place, there are private discussions about what potential compromises could be acceptable.

With the war showing no signs of abating, Western nations are bracing for a long-term geopolitical struggle, particularly as Russia deepens its alliances with countries like North Korea and Iran.

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Cyprus Receives Moody’s Credit Rating Upgrade, Boosting Economic Prospects

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Cypriot President Nicos Christodoulides has hailed the recent two-notch credit rating upgrade from Moody’s, describing it as a significant step for the country’s economic future. The rating agency raised Cyprus’s credit rating from Baa2 to A3, marking the island’s return to the “A” investment category for the first time since 2011, when the country was hit by a financial crisis and bailout interventions from the EU and the IMF.

In its assessment, Moody’s highlighted Cyprus’s substantial progress in improving its fiscal metrics and public debt. The credit agency noted that the country’s public debt ratio has seen a marked reduction from the high levels recorded in 2020, positioning Cyprus among the global leaders in debt reduction. Moody’s anticipates further declines in debt ratios over the medium term, contributing to a continued strengthening of public debt sustainability.

The upgrade also reflects solid economic growth, driven by expanding service sectors, including those related to corporate relocations, foreign direct investment (FDI), and reforms under Cyprus’s National Recovery and Resilience Plan (NRRP). Moody’s also acknowledged that the country’s banking sector has been stabilizing, with risks “contained” due to the ongoing deleveraging process and significant improvements in the credit profile of Cypriot banks.

President Christodoulides expressed pride in the achievement, emphasizing the importance of the upgrade for Cyprus’s economic trajectory. In a video statement shared on social media, he stated, “Today’s exceptionally important double-upgrade by Moody’s Rating Agency is a vote of confidence in the policies of the government and the economy of our country.” He credited the positive result to responsible fiscal policies, financial sector stability, and ongoing reforms, all of which are central to his administration’s agenda.

The President also noted that the upgrade would likely lead to increased foreign investment, the creation of new jobs, and a more dynamic economic growth outlook for Cyprus. “The new upgrade paves the way for significant prospects, while enhancing the attraction of quality investments that contribute to the creation of new jobs, as well as to the government’s efforts to establish our country as a reliable and quality investment destination,” Christodoulides added.

Cyprus’s improved credit rating and the resulting investor confidence signal a bright future for the nation, with strengthened competitiveness and continued focus on policies aimed at enhancing the standard of living for its citizens.

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Satellite Imagery Reveals Oil Transfers Between Russia and North Korea, Violating UN Sanctions

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Russia has supplied North Korea with over a million barrels of oil since March 2024, a significant breach of UN sanctions, according to new satellite imagery analysis from the UK-based Open Source Centre. The oil is believed to be exchanged for weapons and troops sent by Pyongyang to support Russia’s war in Ukraine, experts and UK officials say.

The satellite images, shared exclusively with the BBC, show North Korean oil tankers making 43 trips to Russia’s Far East oil terminal over the past eight months. The tankers, often seen arriving empty and departing full, have been tracked by the Open Source Centre, which estimates that the transfers have provided North Korea with more than double the UN-imposed annual oil cap of 500,000 barrels. The cap, intended to limit North Korea’s fuel supply to prevent further development of its nuclear program, has been consistently violated by Russia.

The first documented oil transfer occurred on March 7, 2024, following reports that North Korea had been supplying weapons to Russia. These shipments have continued amid reports that thousands of North Korean troops are being deployed to fight alongside Russian forces, with the most recent transfer recorded in early November.

Experts, including Joe Byrne from the Open Source Centre, emphasize that these illicit oil shipments offer North Korea a much-needed lifeline, stabilizing the country’s economy. “This steady flow of oil gives North Korea a level of stability it hasn’t had since sanctions were introduced,” Byrne says. Hugh Griffiths, a former UN sanctions panel leader, argues that these transfers are “fueling Putin’s war machine”—a trade of oil for missiles, artillery, and soldiers.

North Korea, the only country in the world banned from buying oil on the open market, relies heavily on illicit oil to meet its needs. The country consumes around nine million barrels of refined petroleum annually, far exceeding the 500,000 barrels allowed under UN sanctions. Historically, it has resorted to risky ship-to-ship transfers to obtain fuel, but the recent direct oil shipments from Russia offer a more reliable and possibly free source of oil.

While Russia has not responded to requests for comment, the continued oil transfers and growing military ties between Moscow and Pyongyang suggest a significant shift in global dynamics. The United Nations, however, faces mounting challenges in enforcing sanctions, particularly after Russia’s veto in March 2024 led to the disbandment of the UN sanctions panel monitoring North Korean violations.

These developments raise concerns about the increasing cooperation between Russia and North Korea, with both regimes seemingly ignoring international law. Experts warn that this alliance could have dangerous implications, including the potential sharing of military technology that could further destabilize the global security landscape. As tensions rise, officials in South Korea and the US are closely monitoring the situation, with some experts fearing that North Korea’s increasing leverage could lead to even more dangerous military collaborations.

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