In 1853, Viscount Jose Bernardino de Sa, a Brazilian nobleman who made his fortune shipping enslaved Africans to the Americas, became the largest investor in the...

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Last November, things just weren’t going according to plan for the women of G2 Gozen. After a commanding year, G2 Esports’ women’s Valorant team found themselves down 0-2 in a best of five during the grand finals of the first ever Game Changers Championship, an event solely featuring women esports teams. In order to save their winning season, Gozen had to pull off the most dramatic of all feats: a reverse sweep.

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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

Max Verstappen said he can forget about extending his record winning streak after qualifying only 11th for Sunday’s Singapore Grand Prix. On a wild night under the 1600 bulbs that light up the Marina Bay Circuit, Aston Martin’s Lance Stroll also walked away from a staggering 110mph shunt, while Ferrari’s Carlos Sainz pipped the Mercedes of George Russell to land his second pole position in as many races. Charles Leclerc will start third ahead of Lando Norris and Lewis Hamilton. But it was the demise of Red Bull – the unbeaten tour de force of this most one-sided of seasons – that left those here in shock and awe. Verstappen’s team-mate Sergio Perez also failed to reach Q3. He will line up in 13th for Sunday’s 62-lap race. Verstappen warned earlier this week that the Red Bull machinery which has carried him to a record 10 consecutive victories would not be suited to this unique 3.07-mile high-downforce circuit. Yet, nobody could have foreseen him being sent for an early bath along with Perez in the other car. Verstappen was straight on the radio to express his dismay. “I don’t know if you saw that, but that was just f***** shocking,” he said. “Absolutely shocking experience.” Verstappen’s Red Bull team, without a defeat in the 14 rounds so far, now face an improbable task of making history by becoming Formula One’s first ‘Invincibles’. “You can forget about that (a victory),” said Verstappen. “I don’t want it to sound too dramatic but it has been a tough weekend, and it is a long, long time since it has been like this in qualifying.” Verstappen last started this far back in Saudi Arabia when a driveshaft failure consigned him to 15th at the second round in March. He finished runner-up to Perez. But the streets of Singapore, unlike those in Jeddah, are strenuous to overtake on. Indeed, eight of the last 13 races here have been won from pole. “You cannot pass here,” added Verstappen. “You need to be one and a half, to two or three seconds faster than the car in front which we are not. It will be a very tough and long afternoon. I am confident the car will be fast again in Suzuka next weekend Max Verstappen “On other tracks you can start last and win, but not in Singapore. I want to win, but when it is not possible you have to accept that. “I knew there would be a day that I wouldn’t win. I had a really good run up until now. “And I would always take a season where we are winning as much as we have, and have one really bad weekend, over the other way round when you are not fighting for the championship. I am confident the car will be fast again in Suzuka next weekend.” Red Bull’s sudden malaise cleared the way for Sainz to capture another pole, a fortnight after he secured top spot in qualifying in Monza. However, Russell ran the Spaniard close, finishing just 0.072 seconds back, and the Englishman believes he has a strong chance of landing Mercedes’ first win of the campaign and the second of his career. The Silver Arrows have also followed a unqiue strategy this weekend that leaves Russell with an extra set of medium tyres which could provide him with the tactical edge over Sainz. “George has a really good shot at winning and I really hope he does,” said team-mate Hamilton, who qualified half-a-second back on disappointing evening for the seven-time world champion. “I hope he gets a good start and gets ahead of the Ferraris. That would be amazing for him and for the team. “For me, I will see what I can do. If I get further up then great. I changed the car last night and I don’t know what is going on with it. It is the hardest car I have ever driven to get right.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Lance Stroll cleared to race in Singapore after high-speed qualifying crash Lance Stroll crashes into barrier at 110mph in Singapore Grand Prix qualifying Max Verstappen struggles in Singapore practice under the lights

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