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Are you getting enough sleep?

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By Angela Kerrisk from Activate Fitness

We have all heard the phrase “routine is the killer” however for many of us who, on a daily basis, stretch ourselves thin wearing a variety of different hats, simply creating a specific and sustainable routine will separate the successful and organised from the stressed and overwhelmed.

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Incorporating a routine helps to bring direction and structure, and as Craig Ballantyne so wonderfully put it in his book 'The Perfect Day'; "Structure = Freedom".

In our childhood, we became accustomed to a bedtime routine. In fact, those of us who are parents go to great lengths to create this routine for our own children, knowing the benefits it brings. However, as we moved into adulthood, that same routine was thrown out the window by the demanding world of school and full-time work.

Sleep and health are locked together. When we improve our sleep, we have better energy, mood, and recover easier from exercise. When we sleep better it helps us to make better nutrition choices because sleep regulates our hormones. Yet it’s one of the first things we sacrifice in order to get through our full to-do list. Whatever these or our end goal is, jeopardising our health seems to be counterproductive and also just a little crazy! Why is it that as adults we stray so far away from one of the very foundational rituals that can keep us feeling grounded?

So how much sleep do you need? About six to eight hours is good but the exact number depends on the person. No matter who you are, you’ll feel worn out if you don’t get enough.

Here are some suggestions to help you achieve greater balance and a sound night's sleep:

Limit caffeine:

It takes a long time for caffeine to get out of your system, so avoid it late in the day. Typically, have your last caffeinated drink 10 hours before your bedtime.

Be active:

Physical activity reduces stress and improves sleep. One exception is not to do a hard workout right before bed as it might be tough to wind down for a while afterwards.

Unwind early:

Turn off screens well before bedtime. Bright screens can mess with your body’s sleep mechanisms, so turn off TV's, tablets and smartphones earlier in the evening. Take the dog out, brush your teeth, get into your pyjamas, and get into bed before the time you want to be asleep.

Brain dump for the next day:

Spend 5-10 minutes each night writing a list of to-do items to ensure you hit the pillow feeling organised and in control.

Set out your clothes the evening before:

This small task can save you a lot of last-minute rushing. Take the extra five minutes now when you have it.

Cool, dark and quiet:

When it comes to sleep, you want it cool, dark and quiet. Adjust the temperature or get a fan going, hang some blackout curtains and try to reduce any noise near your bedroom.

Buy an alarm clock:

This will help you to avoid being distracted by notifications should you wake and check the time in the middle of the night. Set an alarm right now for tonight. When it goes off, start your evening routine so you get into bed on time for a good night’s sleep!

Here at Activate, we promote and encourage balance to ensure we are living a happy and healthy life. Sleep is one very essential and key component of this. We hope these tips help you get some much-needed rest! When you combine great sleep with sound nutrition and solid training, you’ll feel amazing and make more progress toward your goals.

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Retailers join national campaign to cut PRSI and safeguard local jobs

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Retailers and shop staff across Killarney joined forces this week as part of the nationwide ‘#CutPRSIKeepJobs’ campaign, calling on the Government to reduce employers’ PRSI contributions in Budget 2027 to protect local employment.


Organised by Retail Excellence Ireland (REI), the campaign saw shop owners and employees stand together to highlight the severe financial pressures facing town centre businesses.
The industry body is urging the Government to introduce an employer PRSI band of 8% on the first €36,000 of every wage, zero employer PRSI for workers under 25, and a review of the methodology used to calculate the living wage.
The push comes amid growing concern over rising operational expenses, with new figures showing a loss of 10,800 retail jobs nationally over the past year and a 35% surge in retail insolvencies in the first half of 2026 alone.
Jean McCabe, Chief Executive Officer of Retail Excellence Ireland, warned that mounting wage costs are placing unprecedented strain on independent traders across Kerry.
“The retail industry has been under the most intense pressure from a range of cost pressures in recent times – and wage costs are the primary issue,” Ms McCabe said. “The industry is now seeing a rapid increase in insolvencies because of these pressures, so Government must now act unless it wants to see more businesses fail. Retailers standing together today shows just how widely this is being felt, in towns right across the country.”
Ms McCabe added that incoming PRSI rate increases scheduled for October 1 will deliver another major blow to small and medium enterprises unless urgent intervention is taken in the upcoming budget.
“We’re asking every TD, in every constituency, to back this ask,” Ms McCabe added. “And we’re asking Tánaiste Simon Harris, as Minister for Finance, to introduce it directly in Budget 2027. It’s costed, it’s modest, and it keeps jobs in local communities.”

Retailers join national campaign to cut PRSI and safeguard local jobs


Retailers and shop staff across Killarney joined forces this week as part of the nationwide ‘#CutPRSIKeepJobs’ campaign, calling on the Government to reduce employers’ PRSI contributions in Budget 2027 to protect local employment.


Organised by Retail Excellence Ireland (REI), the campaign saw shop owners and employees stand together to highlight the severe financial pressures facing town centre businesses.
The industry body is urging the Government to introduce an employer PRSI band of 8% on the first €36,000 of every wage, zero employer PRSI for workers under 25, and a review of the methodology used to calculate the living wage.
The push comes amid growing concern over rising operational expenses, with new figures showing a loss of 10,800 retail jobs nationally over the past year and a 35% surge in retail insolvencies in the first half of 2026 alone.
Jean McCabe, Chief Executive Officer of Retail Excellence Ireland, warned that mounting wage costs are placing unprecedented strain on independent traders across Kerry.
“The retail industry has been under the most intense pressure from a range of cost pressures in recent times – and wage costs are the primary issue,” Ms McCabe said. “The industry is now seeing a rapid increase in insolvencies because of these pressures, so Government must now act unless it wants to see more businesses fail. Retailers standing together today shows just how widely this is being felt, in towns right across the country.”
Ms McCabe added that incoming PRSI rate increases scheduled for October 1 will deliver another major blow to small and medium enterprises unless urgent intervention is taken in the upcoming budget.
“We’re asking every TD, in every constituency, to back this ask,” Ms McCabe added. “And we’re asking Tánaiste Simon Harris, as Minister for Finance, to introduce it directly in Budget 2027. It’s costed, it’s modest, and it keeps jobs in local communities.”


Retailers and shop staff across Killarney joined forces this week as part of the nationwide ‘#CutPRSIKeepJobs’ campaign, calling on the Government to reduce employers’ PRSI contributions in Budget 2027 to protect local employment.


Organised by Retail Excellence Ireland (REI), the campaign saw shop owners and employees stand together to highlight the severe financial pressures facing town centre businesses.
The industry body is urging the Government to introduce an employer PRSI band of 8% on the first €36,000 of every wage, zero employer PRSI for workers under 25, and a review of the methodology used to calculate the living wage.
The push comes amid growing concern over rising operational expenses, with new figures showing a loss of 10,800 retail jobs nationally over the past year and a 35% surge in retail insolvencies in the first half of 2026 alone.
Jean McCabe, Chief Executive Officer of Retail Excellence Ireland, warned that mounting wage costs are placing unprecedented strain on independent traders across Kerry.
“The retail industry has been under the most intense pressure from a range of cost pressures in recent times – and wage costs are the primary issue,” Ms McCabe said. “The industry is now seeing a rapid increase in insolvencies because of these pressures, so Government must now act unless it wants to see more businesses fail. Retailers standing together today shows just how widely this is being felt, in towns right across the country.”
Ms McCabe added that incoming PRSI rate increases scheduled for October 1 will deliver another major blow to small and medium enterprises unless urgent intervention is taken in the upcoming budget.
“We’re asking every TD, in every constituency, to back this ask,” Ms McCabe added. “And we’re asking Tánaiste Simon Harris, as Minister for Finance, to introduce it directly in Budget 2027. It’s costed, it’s modest, and it keeps jobs in local communities.”

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European mixology elite heading to Pig’s Lane

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Fresh off being named Ireland’s Bar of the Year 2026, Pig’s Lane is set to host world-renowned Athens cocktail destination The Bar in Front of The Bar for an exclusive pop-up event,

The one-off takeover takes place on Wednesday, September 23, from 7pm in the underground town centre venue.


Ranked No. 2 in Europe’s 50 Best Bars and No. 47 in The World’s 50 Best Bars, the Greek street-side team will collaborate with Pig’s Lane mixologists to showcase zero-waste techniques, advanced carbonation, and precision sub-zero serving methods.


Among the featured drinks on the night will be the signature C.R.E.A.M. cocktail, a blend of Greek herbs, mastic, and spirits served with a warm white chocolate and coconut float.


The event, sponsored by Hennessy, highlights a joint focus on sustainability between both venues, combining ingredients from Killarney Urban Farm’s hydroponic towers with the zero-waste, closed-loop approach developed in Athens.

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