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The retired officer was convicted of recruiting active-duty officers to give China military secrets.

With the clocks going back on October 29, longer, darker nights are imminent – and many of us may be nervous about how this could impact our wellbeing. But, there are some little acts of self-care that could help. Here’s how to switch up your self-care routine as the clocks change… 1. Spend more time outdoorsIt may be getting colder, but time outside could be the best thing for you to protect your emotional welfare as the shorter days draw in. “When the clocks change, the internal body clock, our circadian rhythm, has to reset and it can become out of sync with our standard night-and-day cycle. It can take a few days for our body to adjust to the new sleep pattern, which can affect our hormones and temperature,” explains Dr Harriet Leyland, clinical advisor at myGP. To mitigate this, “spend more time outdoors”, she suggests. “Sunlight can alleviate drowsiness as it limits the release of melatonin, a hormone that induces tiredness and gets you ready for bed.” Jodie Relf, a Pilates instructor and registered dietitian from myOva, suggests making this part of your daytime routine. “[Getting outside] can be more challenging once the clocks have changed, it’s often dark for many of us both going to and returning from work. Therefore trying to get outside during the day, at lunchtime, perhaps, can be beneficial in the winter months,” says Relf. 2. Think about your body temperatureYou may be feeling the cold outside, but we don’t want to overheat indoors – especially at bedtime. “We sleep better in a cooler environment, with the ideal bedroom temperature reported to be a cool 16-17C,” says Dr Guy Meadows, co-founder and clinical lead at Sleep School. “For best sleep, switch off the central heating and swap your lightweight summer duvet for a higher tog winter one. Alternatively, use a combination of sheets, quilts and blankets, as this allows you to more easily regulate your temperature at night for better sleep.” 3. Prepare for good sleepIf you always struggle with sleep when the clocks change, give yourself a helping hand by being prepared. “Gradually adjust your bedtime in the few days leading up to the clocks changing – go to bed 15-30 minutes earlier each night for a few nights in the lead-up,” suggests Meadows, explaining this will help with the body-clock switch. 4. Eat a colourful plate While you may just want stodgy comfort food to warm the chillier evenings, eating well is one of the best ways to support your overall wellbeing – aiding energy, immunity, mood and sleep. “Eat a balanced diet with a colourful variety of plant foods including fruits, vegetables and whole grains, as well as lean protein,” explains Dana Moinian, a psychotherapist at The Soke. “Avoid heavy or high-sugar meals close to bedtime.” 5. See friends While social plans may have wound down compared with summer, hibernating and distancing yourself too much could be damaging to your wellbeing. “Spend time with friends and loved ones,” says Moinian. “Socialising naturally boosts your mood and reduces stress levels.” So get the diary out and plan in some fun outings and get-togethers! Read More 13 possible cancer symptoms you should get checked out Neglecting women’s health at work could cost UK economy £20.2bn a year – analysis Nearly three-quarters of mothers feel invisible, study suggests The best ways to work-out in 22 minutes – as study finds this is magic number for offsetting ‘negative impact of sitting’ What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss

Biden's statement comes days after collisions between Filipino and Chinese ships in the South China Sea.

The British public's expectations for year-ahead inflation continued to ease in September, U.S. bank Citi said on Thursday

Billie Jayne Cooke tells the BBC the whole city is in lockdown, describing the attack as "unimaginable".

Russia’s drone strike in western Ukraine likely targeted the Khmelnytskyi nuclear power station, president Volodymyr Zelensky said. He said the strike on Wednesday presented yet more evidence that tougher sanctions were needed against Russia and its dangerous acts that bypass international sanctions. At least 20 people were injured in the attacks in Khmelnytskyi region that also led to shattered windows at the nuclear power plant and nearby sites, and destroyed power lines, causing outages, Ukrainian officials said. Power was temporarily cut to some off-site radiation monitoring stations at the power plant and hundreds of buildings in the area sustained damage. “It is highly likely that the target for these drones was the Khmelnytskyi nuclear power plant – the shockwave from the explosion shattered windows, including those on the territory of the NPP [nuclear power plant],” Mr Zelensky said in his nightly video address. “Every Russian strike, especially ones as audacious as those targeting nuclear plants and other critical facilities, is an argument that the pressure on the terrorist state is insufficient,” he said. He said the assessment of the drones used in the attack showed their “missiles, originate from various countries, various companies, including Western ones”. The International Atomic Energy Agency, the UN’s nuclear watchdog, said blasts from the drone attack did not affect the plant’s operations or its connection to the grid, but raised concerns over the proximity of the attack to the plant. “The fact that numerous windows at the site were destroyed shows just how close it was. Next time, we may not be so fortunate,” said IAEA director general Rafael Grossi. Some 1,700 buildings in the area sustained damage. These included 282 apartment blocks, more than 1,400 private homes, 41 educational institutions and six healthcare buildings, regional governor Serhiy Tyurin said. The incident also caused damage to power lines, affecting over 1,800 consumers in the neighbouring towns of Netishyn and Slavuta, resulting in power outages. The Ukrainian air force repelled all 11 Russian drone attacks overnight, the military said, adding that the damage was caused by blast waves and falling debris. "At night, the enemy struck territory near the Khmelnytskyi nuclear power plant. As a result of the explosion, windows in administrative and laboratory buildings have been damaged," the energy ministry said on the Telegram messaging app. Earlier, the Ukrainian president said Kyiv was preparing for the attacks on their energy infrastructure not only to defend but to respond, ahead of the second winter of the Kremlin’s invasion of the country. “We are preparing for terrorist attacks on our energy infrastructure,” Mr Zelensky said. “This year we will not only defend ourselves, but also respond.” Russia has launched assaults on the Ukrainian cities of Kupiansk in the north and Avdiivka, seeking to besiege the strategic grounds on the battlefield. Read More Ukraine-Russia war - live: Putin turns to new weapon for winter attacks as bombing of Avdiivka continues Russian forces simulate nuclear strike as upper house rescinds ratification of test-ban treaty Study finds ‘deepfakes’ from Ukraine war undermining trust in conflict footage

Russia's defence ministry has taken over from Wagner in recruiting inmates to fight in Ukraine.

After 13 years, Alan Wake's creator finally gets to release the sequel many thought wouldn't happen.

President Joe Biden warned China that the US would be forced to intervene if Beijing attacks Philippine vessels

President Joe Biden is asking lawmakers to approve just under $56 billion in disaster relief and other domestic

Thursday's summit is overshadowed by Hamas's war with Israel and a failure to project a united front.

The deal would be the first settlement of strikes by 45,000 workers against the 'Big three' US car makers.