Ways to Reset Your Body’s Natural Sleep Cycle

Feeling fatigued is the new norm

Experiencing reduced focus, appetite, and coordination? These are all indicators of sleep deprivation, a growing global issue.

About two-thirds of adults globally are estimated to awaken at least once each night. In the UK, one in five adults frequently struggle with sleep issues. As reported by the European Journal of Public Health, the UK is the most sleep-deprived nation in Europe.

A 2025 independent survey by OnePoll, commissioned by Silentnight, asked 2,000 UK residents about their sleep routines. The results showed that 24% of participants consider feeling tired to be normal.

This is a serious concern. Sleep deprivation not only impacts your mood the next day but can also lead to various health issues, as well as chronic physical and mental health challenges over time.

Discover why your body requires a nightly reset with valuable insights and tips for enhancing your sleep quality from Kathryn Pinkham, founder of Insomnia Clinic and sleep expert at Silentnight.

Please reset your mind


While you’re asleep, your brain actively resets itself for recovery. The glymphatic system clears out toxins and metabolic byproducts, while short-term memories are stored in the neocortex. Concurrently, the prefrontal cortex manages emotional responses, processes the day’s events, and prepares for what’s to come.

The brain also experiences a neurochemical reset as dopamine and serotonin levels drop notably during sleep. Brain waves slow down to the REM stage, where activity surges as the brain processes emotions and memories, aiding creative thinking during waking hours.

Kathryn shares tips on how to calm your mind before bedtime to effectively reset it.

• Alleviate stress by jotting down thoughts to relieve pressure.

• Instead of thinking, “I can’t sleep,” tell yourself, “I will get some rest, and I’ll manage the day.”

• Be gentle with yourself; don’t chase after ideal sleep. Reducing pressure allows your body to relax naturally.

Reset your body


During deep (slow wave) sleep, your body undergoes a reset and regeneration process. It’s recognized that sleep quality impacts the aging process, and chronic sleep deprivation can adversely affect both current and future health.

While you sleep, your body is hard at work. Protein synthesis fosters cell repair, the pituitary gland produces human growth hormone (HGH) to encourage muscle growth, and immune functions are enhanced.

During deep sleep, heart rate slows, blood pressure decreases, and your cardiovascular system rests. Quality sleep is shown to improve insulin sensitivity, enhancing glucose metabolism and energy levels. Hormones like melatonin are produced while cortisol, a stress hormone, is regulated.

Kathryn Pinkham advises on how to reset your body before sleep:

“The human body inherently needs sleep, a need that intensifies the longer you remain awake. Going to bed early, waking up late, napping during the day, or worrying excessively in bed can weaken this need, making it more challenging to fall asleep. To bolster your need for sleep, try going to bed a bit later and maintaining a consistent wake-up time. This way, you’re more likely to drift off as soon as your head touches the pillow.”

Reset your lifestyle


The Sleep Foundation states, “Good sleep is a 24-hour process,” indicating that cultivating productive daily habits is key to enjoying healthy sleep patterns.

“When you’re fatigued, it’s easy to fixate solely on bedtime,” Kathryn notes. “However, don’t depend only on sleep to feel rejuvenated. Other strategies for boosting energy include physical activity, ample sunlight exposure, and healthy eating. Simple adjustments like these can help your nervous system relax and alleviate stress. When your days are balanced, you’ll naturally start to sleep better.”

Silentnight’s national sleep reset campaign aims to encourage individuals in the UK to rethink their approach to rest, helping to eliminate obstacles to improved sleep through a structured three-step reset plan.

Findings from sleep reset research indicate:

1 in 3 people (30%) wake up multiple times each night.

• The main concerns keeping people awake include: Health worries (34%), Financial issues (28%), and Relationship troubles (23%).

• Nearly 30% of individuals lie awake regretting their actions from the day.

• Significant life events can also interrupt sleep, like Job interviews (30%), Moving (23%), and for 28% of women, menopause.

Silentnight provides a range of mattresses tailored to every sleeper, from our new UltraGel™ collection, designed for comfort and support throughout the night, to our Just Sleep roll-up mattress series, which combines convenience with comfort.

Source: www.sciencefocus.com

Fossils from the Oligocene Cycle Reveal Pollination Interactions Between Flowers and Marchalace

Paleontologists have examined fossilized flowers and bees dating back 24 million years, following the scarcity in Enspel, Germany, and unveiled new species of Linden. These include Tilia Magna Separa and two newly identified bumblebee species, Bombos (Chrono Bombos) Mesegas and Timebombus Palaeocrater. The presence of identical tyria pollen in both the flowers and on the outer surfaces of the bumblebees serves as direct evidence of their interactions, identifying Bombos as a pollinator of Tyria. At least due to the late decline, we remain anchored in the present.

Tilia Magna Separa. Image credit: Christian Geier.

“We analyzed countless fossil flowers and insect pollens in hopes of understanding the evolution of flowers, their visitors, and the pollination process,” stated Dr. Friðgeir Grímsson, a researcher at the University of Vienna.

“These microscopic pollen grains were made visible using UV and blue light, and then extracted individually from flower or insect hair, or aggregated from insects, with the aid of extremely thin needles and minimal invasive techniques.”

The pollen grains underwent careful washing and were analyzed using high-resolution light and electron microscopes.

Many of the flowers studied originated from Linden trees, with numerous bumblebees visiting Linden flowers prior to their fossilization in an ancient volcanic crater lake.

“The newly identified linden flower has been named Tilia Magna Separa,” said Christian Geier, a doctoral student at the University of Vienna.

“Additionally, two new bumblebee species have been identified: Bombos (Chrono Bombos) Mesegas and Bombos (Time Bombos) Pereoctor.”

The fossils were uncovered during the excavation of lake sediments from the former volcanic lake near Enspel in Rhineland-Palatinate, Germany.

Tilia Magna Separa marks the first recorded flowers from the European continent, characterized and described as per pollenological standards—the science of pollen,” the researchers noted.

“The fossil bumblebees rank among the oldest representatives of their genus, with only one species from Colorado, USA, predating them.”

“This is the first instance globally where a fossil flower and its pollinator bee have been described arising from the same deposits, with pollen linking them directly,” Geier remarked.

“Such research holds significant potential to enhance our understanding of past pollinator dynamics.”

The Fossil Record offers insights into the evolutionary developments of the past, revealing changes due to climate shifts, species extinction, and evolutionary adaptation.

By analyzing fossilized animal and plant groups, we can infer their behaviors and reactions to environmental changes.

“Our research allowed us to identify specific flower homeostasis among the bumblebees studied,” Geier explained.

“This indicates that they tend to visit only one type of plant during a single flight.”

“These findings are crucial for gaining a deeper understanding of the delicate interactions and resilience within today’s ecosystems.”

The study was published today in the journal New Botanist.

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Christian Gayer et al. 24 million years of pollination interaction between European linden flowers and bumble bees. New Botanist, published online on September 22, 2025. doi: 10.1111/nph.7053

Source: www.sci.news

Tamisa Skov, Space Weather Expert, Discusses the Unusual Aurora Phenomenon in This Solar Cycle

Unexpectedly bright aurora illuminated the British skies in 2024

John Hayward/SWNS

If you have an interest in the Aurora Borealis, you’re in for a treat. Last year was a spectacular one, as auroras dazzled observers worldwide, even being visible far south with remarkable brightness. With a peak in solar activity, more stunning displays are anticipated, potentially leading to extreme geomagnetic storms. To grasp the phenomena behind these celestial light shows, one must look to the fiery depths of the sun.

Comprehending the sun’s workings is crucial to explaining various phenomena occurring in the Earth’s atmosphere and the solar system, not limited to auroras. Space Weather Physicist Tamitha Skov has been instrumental in enhancing our understanding of the sun’s mysterious operations through auroras and space weather forecasts on television and social media.

Skov discussed with New Scientist the reasons for the extreme auroras we’re witnessing and the increased frequency of space weather events. She noted that high-energy particles emitted by the sun present real risks to astronauts and spacecraft venturing beyond the protections of Earth’s magnetosphere. Scientists are continually searching for better prediction methods for these potential hazards. “Good sailors know to heed the weather; the same applies to space,” she remarked.

Alex Wilkins: What inspired you to study the sun and space weather?

Tamitha Skov: The sun is an incredibly captivating entity, maintaining its integrity for billions of years. However, my primary fascination comes from our connection to our planet. As a longtime admirer of Carl Sagan, I recall his words: “We are all made of star stuff,” which frames my curiosity about our origins and the elements that compose us.

Initially, I rekindled my interest in solar phenomena from a physical perspective, which shifted my focus to space weather. At that time, we were only beginning to understand that solar activity impacts Earth, making this area of research incredibly engaging. I’ve become absorbed in exploring the unseen electric and magnetic fields that influence the dynamics of the sun and the universe.

Recently, we’ve observed a rise in auroras, largely due to heightened solar activity. What’s happening with the sun?

We are experiencing a solar cycle. The sun goes through several cycles, with the dominant one being the Schwabe cycle, which lasts about eleven years. During the low phase, the sun is relatively quiet, resembling a hibernating bear before awakening to produce an array of solar activity.

This phenomenon is characterized by the sun’s magnetic field reversing. Imagine a lava lamp—when it’s off, the liquid remains still, showcasing a calm and orderly state. However, once activated, bubbles rise, creating a chaotic fusion of materials. This defines our sun’s state during its peak activity, when magnetic fields become disconnected, resulting in massive energy releases. Such instability breeds numerous solar eruptions as the sun reorganizes its magnetic field.

Tamitha Skov notes the recent surge in solar activity marks a return to normalcy

ng images/aramie

Are we witnessing a different phenomenon compared to prior solar cycles, given the auroras are now appearing much farther south?

To a degree, yes. It seems like various factors have come together to create an intriguing moment in time. After two solar cycles characterized by quiet activity and advancements in technology since the 1990s, we now have social media to share auroral experiences globally. Previously, during significant storms, there were no sensitive cameras available to capture these events.

In the current solar cycle, we are hitting G4 and G5 levels of storms—among the most extreme—and the availability of modern cameras enhances our ability to witness auroras, even from less vibrant displays. This may create an illusion that auroras have never appeared in the past, but science tells us they have been frequent, just not documented.

Furthermore, the Earth’s magnetic field is changing, altering the position of the auroras as particles penetrate deeper due to its weakening, which naturally slows the stirring in the Earth’s core.

Does the increased auroral activity indicate the sun is at its peak in this solar cycle?

As we reach the climax of this solar cycle, the observations lead many to believe the sun is behaving unusually. However, this notion simplifies what we’ve come to know; the previous cycles (24 and 23) were indeed the anomalies. Currently, our sun is displaying a behavior consistent with its historical patterns.

We’re now experiencing what constitutes an average cycle, not particularly intense. Previous cycles have exhibited even more activity than this one, making the notion of a prolonged inactive phase the true anomaly.

How concerned should we be about solar eruptions surpassing the intensity of the Carrington event of 1859, which resulted in widespread disruptions?

We’ve enhanced our knowledge about these events and their impacts on our infrastructure, accompanied by improved warning systems. The power grid remains a significant concern. During such storms, the Earth’s magnetic field generates strong fluctuations, creating currents similar to traffic jams in highways. When these currents encounter grounded power lines, it can overload systems that were not designed for such energy spikes.

To mitigate risks during storms, we can temporarily disconnect transformers from the ground. While this tactic carries potential dangers, it can be safer than leaving the grid fully connected. Some of these methods were validated during a G5 storm in May 2024, yielding promising results despite minor issues.

Our attention is also shifting towards GPS and navigation systems, particularly after storms during planting season last October created headaches for precision agriculture, notably impacting peanut farmers reliant on accurate geographical data. Rapidly deploying new technologies becomes crucial to address impending challenges.

Solar activity at its peak leads to the release of charged particles

NASA’s Goddard Space Flight Center/SDO

These challenges apply to Earth, but how do they differ for spacecraft and astronauts bound for the moon or Mars?

Our atmosphere provides crucial protection that is absent on other celestial bodies. When viewing photos of the sun from the ground, one sees merely a bright orb because our atmosphere absorbs harmful radiant energy. This energy can cause radiation sickness if it reaches the surface. However, on a lunar body devoid of atmosphere, astronauts must shield themselves from radiation storms—high-energy particles unleashed from the sun. Researchers are exploring protective measures, such as constructing deep lunar bases and creating artificial magnetic fields.

Astronauts are already exposed to radiation during low Earth orbit missions, but exposure increases significantly on the moon.

Space weather has been remarkably fortunate historically. During the Apollo era in 1972, there was a severe particle radiation storm that could have been fatal for astronauts on the moon. Prolonged exposure to such radiation might have been lethal while confined in spacesuits. If that incident had unfolded differently, it would have dramatically altered the course of space exploration. Even today, these threats often go unnoticed.

While Mars possesses a weak atmosphere, radiation storms can still reach its surface. Thus, astronauts can’t just hide behind surface features; instead, they must live underground, introducing various complications to missions.

Source: www.newscientist.com

The Curiosity Rover Uncovers Carbonate Minerals on Early Mars, Revealing the Carbon Cycle in Action

NASA’s curiosity rover discovered evidence of the ancient Mars carbon cycle, bringing scientists closer to answers on whether the planet can support life.

Curiosity watches the track retreat in the distance on April 30, 2023 at a site called Ubajara. This site is where Rover discovered the Siderate. Image credit: NASA/JPL-Caltech/MSSS.

Planetary researchers have long believed that Mars once had a thick carbon dioxide-rich atmosphere and liquid water on the surface of the planet.

That carbon dioxide and water should have reacted with Mars rocks to produce carbonate minerals.

However, to date, rover missions and near-infrared spectroscopy analysis from Mars orbit satellites have not discovered the amount of carbonate on the Earth’s surface predicted by this theory.

“We’ve seen a lot of experience in the world,” said Dr. Benjamin Tutoro, a researcher at the University of Calgary.

“The planet is habitable and shows that the model of habitability is correct.”

Using data collected by curiosity, Dr. Tutoro and his colleagues analyzed the composition of the 89 m stratigraphic section of Gail Crater, which once contained an ancient lake.

They identified high concentrations of iron carbonate minerals called siderelites in layers rich in magnesium sulfate, ranging from about 5% to over 10% by weight.

This was unexpected as orbital measurements had not detected carbonates in these layers.

Given its source and chemistry, the researchers speculate that the Seidelians, formed by the water rock reaction and evaporation, indicate that carbon dioxide has been chemically isolated from the Martian atmosphere to sedimentary rocks.

If the mineral composition of these sulfate layers represents a globally sulfate-rich region, these deposits contain large carbon reservoirs that were previously unrecognised.

The carbonate is partially destroyed by a later process, indicating that some of the carbon dioxide was later returned to the atmosphere, creating a carbon cycle.

“The discovery of abundant siderelites in Gale Crater represents both an astonishing and important breakthrough in understanding Mars’ geological and atmospheric evolution,” Dr. Tutoro said.

Dr. Thomas Bristow, a researcher at NASA’s Ames Research Center, added:

“A mere centimeters below gives us a good idea of ​​minerals that were formed on or near the surface about 3.5 billion years ago.”

Survey results It will be displayed in the journal Science.

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Benjamin M. Tsutoro et al. 2025. Carbonates identified by the curiosity rover show the carbon cycle operating on ancient Mars. Science 388 (6744): 292-297; doi: 10.1126/science.ado9966

Source: www.sci.news

Is there a new way to revolutionize women’s sports with a menstrual cycle ‘hack’?

When thinking of the menstrual cycle, most people consider only ovulation and menstruation. However, it is a much more complex process involving a network of hormones. Understanding these hormonal fluctuations is crucial for optimizing women’s athletic performance.


To fully comprehend this, we must acknowledge all the phases of the menstrual cycle.

Phases of the Menstrual Cycle

1. Menstruation

Menstruation is the first stage when you have your period. The duration varies among women, ranging from two days to seven to ten days.

On the first day of your period, your ovaries are signaled by your brain to prepare for ovulation by increasing follicle-stimulating hormone (FSH), leading to the formation of follicles containing immature eggs.

2. Follicular phase

As FSH levels rise, the lining of the uterus starts to regenerate. This phase, known as the follicular or proliferative phase, sees an increase in estrogen released by the developing egg.

3. Ovulation

Elevated estrogen triggers a surge in luteinizing hormone (LH) to induce ovulation, releasing a mature egg from the dominant follicle. This ovulation phase lasts around 24 hours.

4. Luteal Phase

In the subsequent phase, the remaining follicle transforms into the corpus luteum, secreting progesterone and estrogen to maintain the uterus lining. If the egg is unfertilized, progesterone levels drop, leading to menstruation and restarting the cycle.

This cycle plays a crucial role in women’s athletic performance, influencing factors like strength, speed, and power. Understanding the impact of hormonal fluctuations is key to optimizing training and performance, preventing injuries, and enhancing recovery.

Research is ongoing to explore how the menstrual cycle affects sporting performance, with athletes monitoring their cycles to adapt training, recovery, and nutrition strategies accordingly. Recognizing the importance of the menstrual cycle in training women for sports is essential for maximizing performance.

As research progresses, a deeper understanding of the complexities and possibilities of the female body during these stages is emerging. It is crucial to continue investigating individual cycles and experiences to tailor approaches to each woman’s unique needs.

Source: www.sciencefocus.com

Breaking the Morning Procrastination Cycle: Tried and True Methods

If you frequently visit the “How to Be Productive” section of TikTok, you’ve probably encountered the latest strategies to maintain focus and avoid procrastination. The key is to start your day with a low dopamine routine.

According to the low dopamine trend in the morning, the activities you engage in during the first 90 minutes after waking up determine your brain’s cravings for the rest of the day.

If your first interaction after turning off your alarm is to open Facebook or Instagram, you’ll get your initial dopamine fix from your smartphone. As a result, when you’re working at your desk and find your focus slipping, you’ll find it difficult to resist reaching for your phone for another dopamine hit, as warned by TikTok.

Instead of engaging activities, low dopamine mornings focus on calming or mundane tasks. This approach prevents your brain from feeling a lack of dopamine when you start working.


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For instance, you can swap reading the morning news for a light chore, or replace a high-intensity workout with a leisurely walk, yoga session, or meditation.

However, the concept of low dopamine mornings is more complex than popular trends suggest. While dopamine is often dubbed the “reward chemical,” its functionality is multifaceted.

Neurotransmitters play a role in various bodily processes, including movement, attention regulation, milk production, and forming associations between activities and pleasure.

These associations are not limited to joyous experiences. Unpleasant stimuli can also trigger a dopamine release, reinforcing aversion to those activities.

Therefore, if you receive a morning dopamine rush from viewing a distressing news story, you might want to limit your phone scrolling rather than increase it.

Mornings with low dopamine often involve low-intensity exercises like walking or yoga. However, these activities can elevate dopamine levels. Conversely, exercises like running or weight training do not necessarily result in a dopamine release.

Research indicates that running on a treadmill for 30 minutes has no impact on dopamine levels in the brain.

Choosing to spend a morning without social media browsing or opting for time outdoors can still have benefits for cognitive function and overall well-being. However, the effect an activity has on dopamine does not determine its worthiness.

To enhance productivity and combat procrastination, it’s essential to assess your actions individually. If you find distractions from phone notifications or office noise, consider implementing strategies to safeguard your focus.

Shut off your phone or keep it out of sight. Use earplugs or listen to soothing sounds like rain or cafe ambiance to create a conducive work environment.

If smartphone usage concerns you, adopting some aspects of the low-dopamine morning trend, like setting rules for phone usage, could prove beneficial. By consciously scheduling phone time, you can enjoy activities guilt-free and take control of your habits.

This article responds to the question “Is there a science to achieving low-dopamine mornings?” posed by Carla Saunders via email.

For inquiries, please email us at: questions@sciencefocus.comor reach out to us on Facebook, Twitteror Instagram (please include your name and location).

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Source: www.sciencefocus.com

Scientists warn that Amazon’s crucial water cycle is on the brink of collapse

A study published Wednesday in the journal Nature warns that wildfires, deforestation, and global warming could permanently disrupt the water cycle in parts of the Amazon rainforest if action is not taken in the coming decades. The study suggests that between 10% and 47% of the landscape is at risk of transitioning away from tropical rainforest by 2050 if rates of warming and deforestation are not dramatically reduced.

Lead author of the study, Bernardo Flores, a postdoctoral researcher at the University of Santa Catarina in Florianópolis, Brazil, stated that “So many stressors are intensifying, including climate stressors and land-use stressors, that when combined will ultimately cause water stress in forests. We could reach a point where forests can no longer survive.”

The Amazon contains about 10% of the world’s terrestrial biodiversity and serves as a vital carbon sink. Exceeding the limits of rainforests could accelerate climate change and have dire consequences for communities, including indigenous peoples, who depend on rainforests. Flores said he is optimistic that the changes outlined in the study are already occurring, but they could slow or even stop.

The study focuses on overlapping stressors on the Amazon, including rising temperatures, extreme drought, deforestation, and fires. Ernest Alvarado, an associate professor at the University of Washington’s School of Environmental and Forest Sciences, who was not involved in the study, emphasized the importance of maintaining the Amazon’s water cycle, stating, “If you lose your balance, it’s a big problem.”

Reducing the amount of water-absorbing forests due to deforestation, wildfires, drought, and climate change reduces the amount of water available to the atmosphere from plants and reduces the amount of rain that sustains the landscape. Approximately 15% of the Amazon has already been lost, according to Flores.

Source: www.nbcnews.com