Zimbabwean hip-hop artist Shone blends traditional sounds with modern trap, achieving global milestones and redefining Zimbabwe’s presence on the international music stage ( image source ) HARARE — Renowned hip-hop artiste Shone Panashe Quongo, known simply as Shone, has emerged as one of Zimbabwe’s most influential musical voices, fusing traditional sounds with contemporary trap to push the country’s music onto global stages. Shone recently became the first Zimbabwean musician to perform before more than 500,000 people a milestone he describes as both humbling and affirming. The performance, he says, validated years of work and signalled Zimbabwe’s growing presence on the international music map. “Standing before that crowd was overwhelming. It showed me that our stories matter and that Zimbabwean music can hold its own anywhere,” Shone told the Southerton Business Times in an exclusive interview. The artist credits local legends Oliver Mtukudzi and Thomas Mapfumo for shaping his musical foundation. Their influence, he says, taught him how to weave storytelling and cultural memory into modern forms. Shone’s pathway into music began in secondary school, when hip-hop offered a platform to narrate everyday struggles and triumphs. He recalls growing up amid diverse sounds that informed his approach: “Hip-hop gave me a voice to speak about real life love, pain, resilience. That’s what I try to keep in my music.” His latest EP, Love & Trap, explores that balance. The project contrasts the harsh realities of trap culture with the sustaining power of love romantic, familial and self-love and pairs vulnerable lyrics with hard-hitting production. The result, Shone says, is music that resonates with listeners navigating complex social realities. A career highlight came when Shone shared a stage with global act Coldplay during the band’s Music of the Spheres World Tour. The experience, he said, offered lessons in professionalism and crowd engagement. “Performing with Coldplay was surreal. Their energy is contagious… I learned so much about stage presence and crowd interaction,” he said. Shone is deliberate about rooting his sound in Zimbabwean culture. He incorporates instruments such as the mbira and marimba, and uses local vernacular and storytelling to reflect history, unity and resilience. That fusion, he believes, honours heritage while allowing the genre to evolve. Locally, headlining Shoko Fest remains one of his most memorable moments, a performance marked by electric energy and overwhelming support. Yet Shone is candid about the obstacles facing Zimbabwean musicians: limited infrastructure, scarce exposure and the business challenges of turning art into sustainable careers. “My advice is to stay true to yourself and never stop learning,” he said. “The industry can be tough, but persistence, passion and originality go a long way. Learn the business side of music marketing, branding and audience engagement are as important as the art.” As Shone continues to build his profile at home and abroad, his trajectory points to a broader shift: Zimbabwean artists are increasingly blending tradition with global sounds and demanding a seat at international stages. For Shone, that is only the beginning. Listen To Shone's EP, Love & Trap On Youtube: Stream The EP on Spotify: Or On Apple Music:

A new textbook by legal scholar Believe Guta seeks to make Zimbabwe’s Constitution accessible to secondary school students ( image source ) HARARE — A new textbook designed to demystify Zimbabwe’s Constitution for secondary school learners has been launched more than a decade after the supreme law came into effect. Constitutional Studies for Schools in Zimbabwe: A Guide to the Constitution for Zimbabwean Secondary School Students, authored by legal scholar and civic education advocate Believe Guta, was published in Harare by the Big Brains Legal Aid Trust. The book seeks to move constitutional knowledge out of courtrooms and political debate and into classrooms. Guta said the textbook responds to a long-standing gap in civic education and was inspired by section 7(b) of the Constitution, which obliges the State to promote public awareness of the Constitution and ensure it is taught in schools. “More than 10 years after the Constitution came into effect, this constitutional aspiration has not been fully realised,” he said. The book translates complex constitutional concepts into age-appropriate lessons, covering constitutional supremacy, systems of governance, the Bill of Rights, civic duties, judicial independence and constitutional amendment procedures. It uses everyday examples, local case studies, illustrations and classroom activities to help learners see how constitutional values operate in real life. The book handles translating complex legal principles into practical, classroom-ready civic education ( image source ) A defining feature of the textbook is its balanced emphasis on rights and responsibilities. While freedoms are clearly explained, the text also stresses civic duties, environmental stewardship, tolerance and active participation in governance. Guta said the non-partisan tone presents the Constitution as a national social contract suitable for diverse school contexts. The textbook is tailored as a practical resource for educators, with teaching aids and classroom exercises designed to foster understanding rather than rote memorisation. “If young people understand the Constitution early, they are more likely to respect it, defend it and use it responsibly,” Guta said. Guta, who has authored several other books including Blueprint of Success and Legal Battles of an Entrepreneur, said this is his fourth publication and reflects his commitment to making legal knowledge accessible.

The Mthwakazi Republic Party marks 12 years of activism, reflecting on arrests, international advocacy and internal renewal as it continues its push for self-determination in Matabeleland and Midlands ( image source ) BULAWAYO — The Mthwakazi Republic Party (MRP) marked its 12th anniversary on Thursday, honouring founding cadres and reflecting on years of persecution, arrests and political pressure as it continues to press for self-determination for Matabeleland and Midlands. In a statement, party president Mqondisi Moyo described 11 January as a day of solemn reverence for pioneers who shaped the movement. He paid tribute to founding figures including Qhubekani Dube, Busani Ngwenya and Elder Leonard Dube, whose death in April 2024 he said was a major loss to the cause. Launched on 11 January 2014 at the Presbyterian Church Hall in Bulawayo, MRP positions itself as a peaceful, democratic organisation guided by international human rights principles and the right to self-determination. Moyo said the people of Mthwakazi have endured political exclusion, economic neglect and cultural marginalisation, and that independence did not deliver equal democracy for all regions. Moyo recounted a history of arrests and intimidation, saying he had been detained more than 17 times between 2006 and 2022 while leading peaceful protests and civic actions. He cited the incarceration of the MRP-9, arrests at the Zimbabwe International Trade Fair and harassment during public campaigns as examples of sustained pressure on the party. ( image source ) On international advocacy, Moyo said the party submitted petitions to United Nations offices in Pretoria in 2022 and 2025, the latter backed by more than 20,000 signatures. He said the MRP has survived internal attempts at infiltration and division and has pursued “revolutionary renewal” through restructuring and leadership refreshment. New policy orientations outlined by the party include people-centred governance, restorative justice, cultural restoration, economic justice, and inclusion of youth and women. Moyo said the party has strengthened international relations and diplomatic engagement, positioning itself as a credible actor on the global stage. “As we mark twelve years of struggle, sacrifice and resolve, we reaffirm that Mthwakazi belongs to everyone who shares its cause. No one will be excluded,” he said, urging supporters to continue peaceful advocacy guided by law and the movement’s founding principles.

Economics professor Gift Mugano says he will adopt a more constructive, evidence-based approach to engaging with government policy, supporting reforms where justified while highlighting ongoing economic challenges ( image source ) HARARE — Prominent economics professor Gift Mugano has clarified his stance on government policy, announcing a move from neutral commentary and occasional criticism to a more constructive, evidence-based approach to public economic debate. In a public statement, Mugano said he will support government initiatives when warranted and offer criticism where necessary, guided by facts and the country’s development priorities. He likened his approach to the biblical figures Daniel and Joseph, who served successive administrations while applying their expertise for the greater good. Mugano described his change in perspective as a “Damascus moment,” saying he had moved on from earlier remarks made during what he called his “Saul moment.” Mugano highlighted areas where he sees positive momentum under the current administration. He praised the Reserve Bank of Zimbabwe for contributing to macroeconomic stability and pointed to strong performance in the mining sector, noting gold output of 46.7 tonnes and the emergence of lithium and base metals as important export earners. He also cited growth in construction, including housing projects, shopping centres and road rehabilitation, as well as steady gains in agriculture across dairy, cereals and tobacco. Mugano further noted an uptick in foreign currency generation and welcomed the US$1 billion investment by Dinson Iron and Steel Company, which he said positioned Zimbabwe as a leading steel producer on the continent. Despite these positives, Mugano acknowledged persistent challenges. He singled out fiscal pressures, high public debt, unemployment, social ills and lagging public health indicators as areas requiring urgent policy attention. He said his future contributions will focus on evidence-driven policy advice aimed at addressing these constraints while promoting inclusive growth. Mugano’s clarification arrives amid ongoing debate over the role of economists in public life. Critics have accused him of inconsistency, while supporters have welcomed his willingness to engage constructively with government policy. Observers say his shift toward measured, fact-based commentary could help raise the quality of public discourse on Zimbabwe’s economic trajectory and development priorities.

Residents in Tafara say a late-night police operation at a local bar left homes filled with teargas, children gasping for air and community members calling for accountability over heavy-handed policing ( image source ) HARARE — Residents of Tafara were left traumatised and struggling to breathe after a late-night police operation at Gurure Nite Sport Bar on Wednesday, witnesses said. The incident began at about 10pm when officers from the Zimbabwe Republic Police Support Unit entered the venue, ordering patrons to lie on the floor, according to eyewitnesses. One patron who gave his name as Manex said officers threatened to beat those present and accused them of being linked to recent murders. “Their approach was violent from the start — they just burst in and told everyone to lie down,” Manex said. “They were saying they would beat us up, whether we were perpetrators or innocent people staying out late.” Witnesses said the situation escalated when police fired teargas canisters inside the bar and into neighbouring homes. Residents reported smoke filling houses and children crying as they struggled to breathe. At least two neighbours with asthma reportedly suffered severe attacks after inhaling the gas. “Our whole house was filled with smoke. The children were crying and couldn’t breathe,” a resident who asked not to be named said. Attempts to obtain comment from the officer-in-charge at Mabvuku Police Station were unsuccessful. A police officer who spoke on condition of anonymity confirmed the operation took place and said internal investigations were under way, but declined to provide details on the operation’s justification. Patrons and neighbours criticised what they described as a heavy-handed response and demanded accountability. “We didn’t do anything wrong — we were just enjoying a night out,” another patron said. “Now our community is scared, with burning eyes and throats from the teargas. Something needs to be done about this kind of police behaviour.” Police national spokesperson Commissioner Paul Nyathi was not reachable for comment by the time of publication. The incident adds to mounting complaints from communities alleging harassment of night-time patrons by police, with critics saying officers sometimes label people out late as criminals without due cause. Community leaders have called for an independent review of the operation and clearer rules governing the use of crowd-control measures in residential areas.

UN Women Deputy Executive Director Dr Nyaradzayi Gumbonzvanda will lead a high-level mission to Zimbabwe focused on sustaining gender equality gains, strengthening partnerships and mobilising support amid shifting donor priorities ( image source ) HARARE — United Nations Assistant Secretary-General and UN Women Deputy Executive Director Dr Nyaradzayi Gumbonzvanda is due in Zimbabwe on Monday for a high-level mission aimed at galvanising collective action to protect gains on gender equality and women’s empowerment. The visit comes as global funding priorities shift and development partners reassess programming. Dr Gumbonzvanda is scheduled to meet government officials, development partners, civil society groups and UN agencies to strengthen coordination, mobilise resources and identify sustainable pathways for gender-focused interventions. Co-Chair of the African Women Leadership Network, Councillor Chioniso Michelle Murinda, said the visit presents an opportunity to deepen donor engagement and reinforce partnerships with women’s rights organisations that drive change at community level. “Zimbabwe has made significant progress towards gender equality in various spheres, including political offices and high appointments. We look forward to fruitful engagements that will ensure every woman is represented,” she said. Leaders of women’s organisations welcomed the visit as a chance to secure targeted support. Ekenia Chifamba, director of Shamwari Yemwanasikana, said Dr Gumbonzvanda’s Zimbabwean roots give her a unique understanding of local challenges and urged women’s groups to present clear priorities for partnership. Minister of Women Affairs, Community, Small and Medium Enterprises Development Senator Monica Mutsvangwa said the mission will explore programmatic alignment between UN Women’s Strategic Note and national development priorities. “Partnership building will be a key focus, deepening collaboration with government institutions, civil society, women’s rights organisations and donors to sustain and scale gender equality efforts amid funding transitions,” she said. Officials expect discussions to prioritise ending violence against women, promoting women’s leadership, advancing economic empowerment and strengthening women’s roles in peace and security. The visit follows recent policy reforms that provide a framework for action, including the National Gender Policy (2025), the Gender-Based Violence Strategy (2023–2030) and the Marriages Act (2022). Government and civil society sources said they will use the mission to press for renewed donor commitments and to map joint programming that can be sustained as external funding landscapes evolve.

Parents face soaring school uniform costs as some Zimbabwean schools enforce exclusive supplier rules ( image source ) HARARE — For thousands of parents enrolling Form One learners this week, the start of the 2026 school year has brought financial shock as compulsory uniform packages at some schools rival and, in some cases, exceed tuition fees. An investigation by this newspaper found a growing, largely unregulated practice in parts of the education system where schools compel parents to buy uniforms from designated suppliers at prices well above market rates, despite a Ministry directive prohibiting exclusive supply arrangements. At Murewa High School, documents seen by this paper show tuition set at US$526 while a compulsory uniform package was invoiced at US$1,310. One parent said the school presented a single non-negotiable “package” of US$1,800 for initial admission, with recurring term fees of US$520, leaving families unable to separate uniform costs from tuition. “It’s a clever bit of accounting, but it’s still exploitation,” said Irvine Chivanza, a concerned parent. “If I don’t pay the full US$1,800, my child does not get a place.” Other examples include St John’s High School Chikwaka, where uniform and ancillary levies total US$855 on top of US$608 in school fees and a US$500 infrastructure levy. At Hama High School, parents face US$1,120 upfront — US$450 for tuition and boarding and US$670 for uniforms — despite estimates that the same kit could cost about US$200 if sourced independently. Investigators found some schools require payments into separate accounts, including private accounts for uniforms, complicating transparency and accountability. In several cases, pupils whose names do not appear in uniform receipt books are singled out and pressured to comply. Not all schools follow the practice. Marondera High School and several Harare schools, including Kuwadzana 1 High, allow parents to buy uniforms from external suppliers and have moved toward compliance with ministry rules. Primary and Secondary Education Minister Torerayi Moyo issued a stern warning to school heads, reiterating that parents have the right to procure uniforms from suppliers of their choice and that non-compliant heads face disciplinary action. “Any complaints regarding fees or uniforms should be reported directly to Ministry command centres at district, provincial or head office level for immediate investigation,” he said. Education experts warn that unchecked uniform monopolies risk commercialising access to public education, deepening inequality and undermining school governance. As the school year begins, the ministry’s enforcement of its policy will be closely watched by parents already stretched to the limit.

The CADAV Philanthropic Awards will spotlight Africa’s grassroots changemakers in 2026 ( image source ) HARARE — Philanthropy, when rooted in lived experience, can become a powerful engine for inclusive development. On March 28, 2026, that principle will take centre stage at the CADAV Philanthropic Awards, an annual platform dedicated to recognising individuals and institutions driving community-level transformation across Africa. Founded by Dr Lot Mudhimburanwa, the CADAV Awards seek to elevate often-overlooked contributors whose work in education, healthcare, social welfare and economic empowerment has produced tangible local impact. The initiative reflects a broader shift in development thinking, where grassroots leadership and social capital are increasingly recognised as complements to formal policy interventions. Dr Mudhimburanwa’s commitment to inclusive development is rooted in more than two decades of service at the Copota School for the Blind, where he spent approximately 25 years working with learners with visual impairments. During that period, he witnessed students transition from marginalised beginnings into professionals across law, education, music and public service. “That experience fundamentally shaped my understanding of inclusion,” Mudhimburanwa has said in previous engagements. “It demonstrated that disability is not incapacity, and that opportunity, when properly structured, can unlock extraordinary outcomes.” This exposure informed the creation of CADAV as both a recognition platform and a developmental catalyst. Since its inception, the organisation has acknowledged more than 500 community leaders, helping convert localised success stories into models of broader relevance. The 2026 awards ceremony will recognise a cross-section of contributors drawn from business, academia, public service and philanthropy. Among those listed for recognition are Pote and Makanaka Investments for their community-oriented corporate initiatives, as well as Professor Kasese and Dr Kasese, whose work in education and research has contributed to skills development and knowledge production. Public sector and civic leadership will also be represented, with Hon Andrew Makahamadze and Mr Josephat Thompson cited for sustained engagement in social upliftment initiatives. CADAV organisers say the selection criteria emphasise consistency of impact, ethical leadership and measurable community benefit. recognising community-level impact in education, healthcare and social development while advancing inclusive, locally driven philanthropy ( image source ) Development specialists argue that structured recognition plays a strategic role in social progress. According to development consultant Dr Farai Mutanda, awards such as CADAV function as informal accountability and learning mechanisms. “Recognition operates as a form of social validation,” Mutanda said. “It not only rewards effort but also signals which models of intervention are effective, ethical and replicable. That signalling effect is often underestimated.” Like many civil society initiatives, CADAV faces ongoing constraints related to funding and logistics, particularly given its continental ambition. Organisers say these challenges have shaped the organisation’s approach, prompting closer engagement with award recipients to identify real-time development gaps. Structured as both a registered trust and a private entity, CADAV maintains operational flexibility that allows it to support interventions beyond ceremonial recognition, including targeted community assistance. Dr Mudhimburanwa frequently credits mentorship for his own development, citing figures such as Dr Strive Masiyiwa and Mrs Tsitsi Masiyiwa as formative influences during his academic journey. His message to young Africans is pragmatic rather than rhetorical. “Impact does not require perfect conditions,” he has said. “It requires commitment, integrity and the willingness to start where you are.” As the 2026 CADAV Philanthropic Awards approach, the initiative continues to position philanthropy not as charity alone, but as a strategic partner in Africa’s long-term development trajectory. To get in touch for more information: Email: lotmantleofpaul@gmail.com Whatsapp: +263781443662

Proposed UK visa reforms extending settlement timelines have raised concern among Zimbabwean health workers ( image source ) HARARE — Proposed changes to Britain’s immigration rules have sparked alarm among thousands of Zimbabwean health and care workers who have migrated to the United Kingdom in recent years, with campaigners warning the reforms could deepen precarity and worsen staffing shortages in Britain’s overstretched care sector. Official Home Office data show Zimbabwe has become a major source of health and care labour for the UK. Between 2021 and 2023 visa grants surged, with 21,130 Health and Care Worker visas issued to Zimbabwean nationals in the year ending September 2023, up sharply from the previous year. Under the Government’s consultation proposals, the qualifying period for Indefinite Leave to Remain (ILR) would rise from five years to 10 years for most migrants, and to 15 years for care workers on the Health and Care Worker route. The changes, if enacted, would extend the time migrants must remain on temporary status before securing permanent settlement. Opposition figures and migrant rights groups have condemned the proposals. Independent MP Jeremy Corbyn described the plans as an assault on workers’ rights and warned they would have “devastating consequences” for care staff and the sector’s capacity. Corbyn and campaigners say longer settlement timelines risk entrenching exploitation, reduce job mobility and deter overseas recruitment at a time when the UK depends heavily on foreign labour. critics warn of increased precarity and deeper staffing shortages in Britain’s care sector ( image source ) Care sector leaders and migrant advocates also warned that the reforms could exacerbate existing shortages. They pointed to the sector’s reliance on international recruits to fill vacancies and cautioned that making settlement harder would undermine retention and morale. The Home Office has defended the consultation as part of broader efforts to tighten oversight of sponsor employers and to tackle abuses in the visa route. Officials say recent enforcement action has already reduced approvals for non-compliant employers. The proposals remain at the consultation stage and must pass further legislative scrutiny before becoming law. Migrant groups and opposition politicians are calling for the retention of the five-year ILR route for care workers, stronger protections against employer abuse and measures to ensure fair pay and decent working conditions for those who staff Britain’s health and social care services.

Mutapa Investment Fund chairperson Chipo Mtasa says the sovereign wealth fund has built strong governance and institutional foundations in its first year ( image source ) HARARE — Mutapa Investment Fund chairperson Chipo Mtasa says the sovereign wealth vehicle has established “strong institutional pillars” during its inaugural reporting period, prioritising governance, transparency and accountability to safeguard national assets. In the Fund’s 2024 Annual Report, Mtasa said the board focused on disciplined oversight, risk management and alignment with international best practice as foundational elements for protecting and optimally managing Zimbabwe’s sovereign wealth. “The stewardship of national wealth demands exceptional care, foresight and integrity. The Board has upheld the highest standards of corporate governance,” she said. Mtasa acknowledged that the Fund’s first audited financial statements reflected a range of accounting practices inherited from the 30 state-owned enterprises transferred into the portfolio. She said harmonising policies and systems across the portfolio is now a priority to improve consistency, transparency and financial discipline. Done with a focus on transparency, accountability and alignment with national development priorities ( image source ) The Fund’s investment strategy, Mtasa said, is aligned with national development priorities and concentrates on energy, logistics, industrialisation and export competitiveness. Its long-term vision is to build a resilient, diversified portfolio that secures enduring value for Zimbabwe. Officials said the Fund will continue to refine governance frameworks, strengthen reporting standards and pursue investments that support economic transformation. Observers welcomed the emphasis on institutional rigour but urged ongoing public disclosure and independent oversight to ensure the Fund’s activities deliver measurable benefits and guard against governance risks.

Quality sleep is essential for physical, mental and emotional health Hope you had a good night’s sleep. If you didn’t, right now your face is probably tired and longish, eyes red, disoriented but, read on. This week we travel from the avocado plantations to unpack the subject of sleep and its importance. When it comes to resting the body and mind, there is no super human. I tend to agree with Ernest Hemingway when he said, “I love my sleep. My life has a tendency to fall apart when lm awake you know”. A certain researcher found out that rather than sleep taking place in the form of one long, uninterrupted stretch, known as monophasic sleep, our ancestors divided their night into two halves by having a first and second sleep. This explains why grandma would wake us up to pray between midnight and 3am. This pattern was eventually overtaken by inventions like lights which switched on our systems to stay up for longer, thereby sleeping late and flat through to the next day. If our ancestors were to return today, they would be shocked to death by the state of our sleepless generation. Ancestral sleep patterns still exist in some of us who wake up at midnight then sleep again after two or so hours. You can never have too much sleep neither little. Fortunately, whatever the status, our bodies have command centres to deal with our mischief. Sleep is like a human service station, without which we all malfunction. Talking about malfunction due to lack of sleep, military training is designed to boost mental resistance and physical endurance by depriving trainees of sleep. Had anyone warned me about this part, l would never have stepped foot in a military cantonment !! With nowhere to run, and phones out of reach to call mum and dad, I endured sleepless nights, first a day, then a week and before l knew it, three months! We became thirsty and hungry for sleep. One of the days l fell flat whilst holding my AK rifle during parade. Falling flat on our faces became a common occurrence but we survived to laugh at who fell the flattest . Sleep is a very topical subject whose research suggests studies as far back as 450 BC. These studies have motivated engineers, medical professionals, academics and others to foster sleep research and innovation through various platforms like the World Sleep Congress , Annual Sleep conference etc. Such platforms have revolutionised sleep techniques and diagnostics. Sleep is a state of reduced mental and physical activity in which consciousness is altered and certain sensory activity is inhibited. During sleep, there is a marked decrease in muscle activity and interactions with the surrounding environment. According to Dalai Lama, “Sleep is meditation”. Sleep is usually effective when it’s taken regularly and continuously. It must be of good quality and quantity. A consistent schedule helps maintain your circadian rhythm while avoiding disruptors ensures continuity. The right amount of sleep in a a conducive environment will ultimately boost its quality. You do not need an expensive How does sleep enhance our health? Sleep helps with : Improved memory, focus, and learning Better mood and emotional regulation Stronger immune response Balanced appetite and metabolism Reduced risk of chronic conditions like heart disease and diabetes Faster muscle recovery and tissue repair Increased energy and daytime alertness Lack of adequate sleep carries a number of health risks which include Cardiovascular: Heart attack, stroke, hypertension (high blood pressure), heart failure, vascular disease. Metabolic: Type 2 diabetes, impaired glucose tolerance, obesity. Immune System: Weakened ability to fight infections. Increased risk of falls, sleep apnea, and other chronic conditions. Mood Disorders: Depression, anxiety, substance misuse. Cognitive Function: Poor memory, difficulty learning, reduced attention and focus, impaired judgment. Psychosis: Increased risk of conditions involving psychosis. Accidents: Slower reaction times, higher risk of car crashes and other injuries. Performance: Lower productivity at work or school, impaired daily functioning. Quality of Life: Reduced overall well-being and life quality. Who is at Higher Risk for Insomnia? We generally living in a fast paced world with little time to rest and relax our minds. People with high stress, anxiety, or depression are exposed to sleeplessness. It is also common knowledge that industrialisation has resulted in erratic work patterns. Shift workers or those with irregular schedules are not spared from the scourge of insomnia. More-so, adults with chronic disease and certain medical or neurological conditions usually experience sleep problems. The revellers who down alcoholic beverages are also prone to insomnia because of poor sleep habits Ways to enhance good sleep. 12-Minute Sleep Technique 1. Mindful Breathing (4 mins): Inhale quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale completely through your mouth for 8 seconds. Repeat this cycle, focusing only on the breath. 2. Progressive Muscle Relaxation (4 mins): Starting with your toes, tense the muscles for 5 seconds, then completely relax them for 10 seconds. Move up your body, tensing and relaxing your calves, thighs, buttocks, abdomen, chest, arms, shoulders, neck, and face muscles. 3. Visualization (4 mins): Picture a calm, serene place (beach, forest) in vivid detail. Engage your senses: feel the sun, hear the sounds, smell the scents. If your mind wanders, gently guide it back to your peaceful scene. Other Quick Tips Clear Your Mind: Write down worries before bed. Create a Sleep-Friendly Environment: Keep your room dark and cool. Use light blocking curtains. Avoid Screens: Stop using phones and TVs an hour before sleep. May God deliver us from this evil. Listen to gentle. I usually download soft rain videos from YouTube Stick to a sleep schedule Pay attention to what you eat and drink and sleep 3 hours after dinner Create a restful environment avoid unnecessary clutter in your bedroom Limit daytime naps,it works well eventually Include physical activity in your daily routine. Manage worries.Matthew 6:34 Herbal teas that induce sleep Chamomile: it contains apigenin, an antioxidant that binds to receptors in your brain to decrease anxiety and initiate sleep; it's a well-known natural sedative and muscle relaxant Valerian root Used for centuries to treat insomnia and anxiety, it has sedative properties that help you relax. Lavender: Known for its calming aroma and soothing effects, it can reduce anxiety and improve sleep quality. Passion flower: Helps reduce anxiety and improve mood, making it easier to fall asleep. Lemon balm:Reduces anxiety and indigestion, another common cause of sleeplessness, by increasing brain GABA levels. Magnolia Tea:Derived from bark, buds, and stems, it contains honokiol and magnolol, which have sedative effects. Rooibos: This caffeine-free tea promotes relaxation and can improve sleep quality. Make sure to choose caffeine-free herbal options.Steep in hot water for a few minutes before bed. For herbal oils, like lavender, rub under your feet before going to bed. I trust that you have picked a few lessons on the importance of sleep. It’s never too late to adjust. One step towards progress is better than none. Good night 💤😴 This article intends to share with readers research backed benefits of sleep.The information shared is not for meant to diagnose, treat, cure, or prevent any disease. Dr Precious Sibiya , is a certified Wellness Practitioner, stroke survivor and advocate for natural healing and lifestyle. Contact her for more Wellness insights on Email : precioussibiya2014@gmail.com +263775369467

Harare has been ranked among the world’s safer cities in the latest Numbeo Crime Index ( image source ) HARARE — Zimbabwe’s capital has been ranked among the world’s safer cities in the latest Numbeo Crime Index, a positioning that officials say could bolster the city’s appeal to investors and tourists despite persistent governance challenges. Numbeo’s survey places Harare 67th out of 400 global cities, with an overall Crime Index of 60.7 and a Safety Index of 39.3. The index, which aggregates public perceptions of property and violent crime, shows a mixed picture. While the risk of being attacked when walking alone at night is relatively low, corruption and bribery scored 88.01, making it the highest perceived threat in the city. City officials welcomed the ranking as a positive signal for the local economy. Tourism and investment promotion agencies said the data can be used to reassure potential visitors and business partners, but cautioned that perception must be matched by visible reforms. “Rankings like this are useful, but they must be backed by action on corruption and improved public services,” a municipal official said, noting that sustained reductions in bribery and graft would be essential to convert perception gains into long-term investor confidence. Regional context in the Numbeo report highlights several South African cities among the most dangerous globally, while Lagos also features high on the list of risk-heavy urban centres. Analysts said Harare’s relative standing offers an opportunity for targeted marketing, but urged authorities to publish complementary crime statistics and anti-corruption metrics to provide a fuller, evidence-based picture. Civil society groups welcomed the spotlight on corruption, saying the high bribery score undermines public trust and economic competitiveness. They urged the Government to prioritise transparency in procurement and strengthen anti-corruption enforcement to protect both residents and investors.