Tag Archives: keeping

Is Australia’s Social Media Ban Effective in Keeping Teens Safe Online?

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Regulated access to social media in Australia

Anna Barclay/Getty Images

In a few months, Australian teenagers may face restrictions on social media access until they turn 16.

As the December implementation date approaches, parents and children are left uncertain about how this ban will be enforced and how online platforms will verify users’ ages.

Experts are anticipating troubling outcomes, particularly since the technology used by social media companies to determine the age of users tends to have significant inaccuracies.

From December 10th, social media giants like Instagram, Facebook, X, Reddit, YouTube, Snapchat, and TikTok are required to remove or deactivate any accounts for users under 16 in Australia. Failing to comply could result in fines reaching up to $49.5 million (around $32 million USD), while parents will not face penalties.

Prior to the announcement of the ban, the Australian government initiated a trial on age verification technology, which released preliminary findings for June, with a comprehensive report expected soon. This study aimed to test an age verification tool on over 1,100 students across the country, including indigenous and ethnically diverse groups.

Andrew Hammond from KJR, the consulting firm based in Canberra that led the trial, shared an anecdote illustrating the challenge at hand. One 16-year-old boy’s age was inaccurately guessed to be between 19 and 37.

“He scrunched up his face and held his breath, turning red and puffy like an angry older man,” he said. “He didn’t do anything wrong; we wanted to see how our youth would navigate these systems.”

Other technologies have also been evaluated with Australian youth, such as hand gesture analysis. “You can estimate someone’s age broadly based on their hand appearance,” Hammond explains. “While some children felt uneasy using facial recognition, they were more comfortable with hand assessments.”

The interim report indicated that age verification could be safe and technically viable; previous headlines noted that while challenges exist, 85% of subjects’ ages could be accurately estimated within an 18-month range. If a person initially verified as being over 16 is later identified as under that age, they must undergo more rigorous verification processes, including checks against government-issued IDs or parental verification.

Hammond noted that some underage users can still be detected through social media algorithms. “If you’re 16 but engage heavily with 11-year-old party content, it raises flags that the social media platform should consider, prompting further ID checks.”

Iain Corby from the London Association of Age Verification Providers, which supported the Australian trial, pointed out that no single solution exists for age verification.

The UK recently mandated age verification on sites hosting “harmful content,” including adult material. Since the regulations went into effect on July 25th, around 5 million users have been verifying their ages daily, according to Corby.

“In the UK, the requirement is for effective but not foolproof age verification,” Corby stated. “There’s a perception that technology will never be perfect, and achieving higher accuracy often requires more cumbersome processes for adults.”

Critics have raised concerns about a significant loophole: children in Australia could use virtual private networks (VPNs) to bypass the ban by simulating locations in other nations.

Corby emphasized that social media platforms should monitor traffic from VPNs and assess user behavior to identify potential Australian minors. “There are many indicators that someone might not be in Thailand, confirming they could be in Perth,” he remarked.

Apart from how age verification will function, is this ban on social media the right approach to safeguarding teenagers from online threats? The Australian government asserted that significant measures have been implemented to protect children under 16 from the dangers associated with social media, such as exposure to inappropriate content and excessive screen time. The government believes that delaying social media access provides children with the opportunity to learn about these risks.

Various organizations and advocates aren’t fully convinced. “Social media has beneficial aspects, including educational opportunities and staying connected with friends. It’s crucial to enhance platform safety rather than impose bans that may discourage youth voices,” stated UNICEF Australia on its website.

Susan McLean, a leading cybersecurity expert in Australia, argues that the government should concentrate on harmful content and the algorithms that promote such material to children, expressing concern that AI and gaming platforms have been exempted from this ban.

“What troubles me is the emphasis on social media platforms, particularly those driven by algorithms,” she noted. “What about young people encountering harmful content on gaming platforms? Have they been overlooked in this policy?”

Lisa Given from RMIT University in Melbourne explained that the ban fails to tackle issues like online harassment and access to inappropriate content. “Parents may have a false sense of security thinking this ban fully protects their children,” she cautioned.

The rapid evolution of technology means that new platforms and tools can pose risks unless the underlying issues surrounding harmful content are addressed, she argued. “Are we caught in a cycle where new technologies arise and prompt another ban or legal adjustment?” Additionally, there are concerns that young users may be cut off from beneficial online communities and vital information.

The impact of the ban will be closely scrutinized post-implementation, with the government planning to evaluate its effects in two years. Results will be monitored by other nations interested in how these policies influence youth mental health.

“Australia is presenting the world with a unique opportunity for a controlled experiment,” stated Corby. “This is a genuine scientific inquiry that is rare to find.”

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Source: www.newscientist.com

AI Assists in Discovering Paint Formulas for Keeping Your Building Cool

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Researchers contend that with the rapid development of machine learning, new materials can be engineered for various applications, from electric motors to carbon capture technologies. AI-generated paints could help mitigate the effects of urban heat islands and lower air conditioning costs.

Experts in materials science are harnessing artificial intelligence to create innovative coatings that can maintain building temperatures 5°C to 20°C cooler than conventional paint after exposure to direct sunlight. This technology is also applicable to vehicles, trains, electrical devices, and other entities that need enhanced cooling in a warming world.

Through machine learning, interdisciplinary teams from institutions in the US, China, Singapore, and Sweden have developed a new paint formulation optimized for reflecting sunlight and radiating heat, as evidenced by peer-reviewed research. Published in Science Journal Nature.

This represents the latest instance of AI circumventing traditional trial-and-error methods in the pursuit of scientific innovation. Last year, UK-based Matnex employed AI to design a new type of permanent magnet for electric vehicle motors, aiming to reduce reliance on carbon-heavy rare earth elements.

Microsoft has also released AI tools tailored for researchers to swiftly create novel inorganic materials—such as crystal structures commonly utilized in solar panels and medical implants. There’s optimism surrounding the potential for new materials to enhance carbon capture capabilities and improve battery efficiency.

Investigations into paint were conducted by scholars at the University of Texas at Austin, Shanghai Jiao Tong University, National University of Singapore, and Umeå University in Sweden. In scorching locations like Rio de Janeiro and Bangkok, researchers determined that applying one of the newly developed AI-enhanced paints to the roof of a four-story apartment building could conserve 15,800 kilowatt-hours of electricity annually. When this paint is used on 1,000 buildings, it saves enough energy to power over 10,000 air conditioning units each year.

“As a scientist at the University of Texas and a co-leader of this research,” said Yuebbing Zeng, “our machine learning framework signifies a significant advancement in thermal meta-emitter design. By automating processes and broadening the design landscape, we can generate materials with exceptional properties that were previously unfeasible.”

He mentioned that what previously took a month can now be achieved in days using AI to innovate new materials, including those that might not have been uncovered through traditional exploration methods.

“Now we follow the machine learning outputs; its directives can be executed without numerous design and manufacturing test cycles,” he added.

Dr. Alex Ganoce, a lecturer at Imperial College London, emphasized: “We are also leveraging machine learning to innovate new materials. Developments in this field are occurring rapidly. Over the last year, numerous startups have emerged aiming to utilize generative AI for materials creation.”

He noted that the journey to design new materials can involve assessing millions of potential combinations. AI empowers material scientists to overcome limitations associated with computing resources and allows them to specify desired characteristics to the AI upfront, thereby reversing the conventional method of material creation and trait testing.

Source: www.theguardian.com

Ronan of Sea Lion Likely Outshines You at Keeping the Beat

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Meet Ronan, a California sea lion who probably has better rhythm than you do.

Researchers have demonstrated that Ronan, a resident at the Long Marine Lab at the University of California, Santa Cruz, was the first non-human mammal trained to keep the beat through movement to music. This took place back when Ronan was young, in 2013. Recently, scientists decided to reassess the skills of this now 15-year-old sea lion, revealing not only an enhancement in her ability to bob her head in sync with the music but also that she outperformed most humans in doing so.

“This ultimately shows that humans aren’t the only mammals that can sustain a beat,” said Tecumse Fitch, a cognitive biologist studying biomimetics at the University of Vienna, who was not involved in the new research. The findings were published on Thursday in Scientific Reports.

Parrots are known to keep the beat through their movements, and recent studies have highlighted similar rhythmic abilities in monkeys and other mammals such as rats. However, over a decade later, “the rhythmic abilities of sea lions are distinctly recognized among non-human vertebrates,” Dr. Fitch stated.

Researchers worked with Ronan for several months, focusing on enhancing her accuracy with the original tempos she had learned. They then compared her ability to maintain the beat now to when she was three years old.

The team evaluated Ronan’s ability to move her head to a tempo of 112, 120, and 128 beats per minute, contrasting her head movements with those of 10 individuals aged 18-23 moving their arms. “The hands function similarly to a sea lion’s head, and their arms resemble the necks of a sea lion in size, making it a valid comparison for measuring movement capabilities.”

Across all assessment parameters analyzed by Dr. Cook and his team, Ronan topped the class.

“Ronan outperformed everyone on every measure of accuracy and consistency,” stated Dr. Cook. “In all respects, she excelled beyond most people, truly setting herself apart.”

Ronan’s headbanging abilities sparked debate in 2013 regarding whether her skills could truly be compared to those of humans, as well as whether such behavior is common in the animal kingdom or restricted to species capable of learning complex vocalizations, like humans and parrots, which allow spontaneous rhythmic movement.

“What Ronan does appears indistinguishable from what humans are adept at,” Dr. Cook remarked. He believes that the new findings about Ronan’s capabilities further challenge the assumption that rhythmic timing is inherent only to vocal learners.

Some scientists challenge this conclusion.

Aniruddh D. Patel, a cognitive neuroscientist at Tufts University, maintains that the ability to naturally synchronize with music is exclusive to certain species that can inherently learn complex vocal patterns.

He suggests further research into the vocal learning abilities of sea lions would corroborate this hypothesis. Nonetheless, he emphasizes that the “crucial distinction” lies in the fact that Ronan has been trained to keep the beat.

Moving forward, Dr. Cook and his colleagues aim to investigate whether Ronan can maintain rhythm with less predictable beats.

“Can she adjust her tempo by speeding up or slowing down? Can she handle variations that aren’t steady?” Dr. Cook questioned. “These are things that humans excel at. Can non-humans do them?”

Source: www.nytimes.com

Ronan the Sea Lion: Keeping Time Better Than Humans

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Ronan, the sea lion, continues to keep the rhythm even after all these years.

She can create grooves with rocks and electronic music. However, her talent truly shines as she bobs along to classic hits like “Boogie Wonderland.”

“She’s absolutely nailing it,” said Peter Cook, a behavioral neuroscientist at the University of Florida, who has dedicated a decade to studying Ronan’s rhythmic talents, observing her shake her head in sync with tempo changes.

While many animals lack the ability to recognize the beat, humans, parrots, and some primates can. Ronan, however, is prompting scientists to reconsider what music means.

Rescued years ago, she rocketed to fame about a decade ago when researchers highlighted her musical abilities. Since she was three, she has called the Ocean Institute at the University of California, Santa Cruz her home, where she has assisted researchers, including Cook, in recognizing rhythms.

Ronan is part of a group of remarkable animals, including cockatoos, challenging the long-held belief that only humans excel in responding to music and identifying beats.

Notably, Ronan learned to dance to the beat without needing to learn how to sing or produce music.

“Previously, it was thought that only vocal learners, like humans and parrots, could discern beats,” noted Hugo Merchant, a researcher at the Institute of Neurobiology in Mexico.

However, after Ronan became a star, questions emerged regarding her sustained abilities. Was her previous acclaim a fluke? Could she even outperform humans in maintaining the beat?

A chef and fellow researchers devised a plan to tackle this question. Their findings, detailed in new research published in the journal Scientific Reports, confirm that Ronan remains a star.

This time, researchers focused on lab tempos using percussion instruments, rather than recorded music. During the study, Ronan shook her head to three distinct tempos: 112, 120, and 128 beats per minute. These tempos were unfamiliar to her, enabling scientists to test her adaptability to new rhythms.

Ten university students participated in a similar task, showcasing their abilities as well.

Ronan emerged as the top performer.

“No one outperformed Ronan across the various tests for beat keeping,” Cook shared, adding, “she’s significantly improved since childhood.”

Hencan Horning, a music cognition researcher at the University of Amsterdam and not involved in the study, stated that the findings reinforce Ronan’s status as one of the leading examples of animal musicality.

Researchers plan to train and evaluate other sea lions. Cook believes others might also have beat-keeping abilities, but Ronan remains a standout star performer.

Source: www.nbcnews.com

Is your phone causing distractions? Keeping it out of reach may not solve the problem

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Smartphones can be distracted from other tasks

Phelings Media/Shutterstock

Can you scroll through at work and take a little care about your smartphone? One solution is to keep your phone out of reach, but unfortunately this doesn’t seem to work.

“People flip the phone over and hide it under the notebook. Sometimes you see a slightly fatal “throwing it over my shoulder” thing.” Maxi Heitmayer At the London School of Economics and Political Science in London. He previously studied phone use and found that people interact with their devices About every 5 minutes.

To see if this distraction could be avoided, Heitmayer and his colleagues recorded 22 college students and office workers, ages 22 to 31. One day, participants kept their phones within reach of their phones. Soon they kept their phones on a second desk, 1.5 metres away. In other words, I had to stand up to check it out.

Researchers found that volunteers spent an average of 23 minutes doing leisure activities over the phone on their first day, but 16 minutes, when the devices were even further apart. However, they were no longer working on the second day. Instead, participants spent more time running their activities slowly on their laptops, mainly on social media. “We use less mobile phones, but the whole thing that’s scrolling on social media is scrolling longer than we intended to move to a laptop,” says Heitmayer.

“This shows that distractions are not itself the device, but the underlying activity. daantje derks At Rotterdam, the University of Erasmus, Netherlands.

However, she points out that large-scale studies tracking people in a normal working environment are needed to verify these initial results. “This is an experimental lab study. People usually have others around and their lives are much more dynamic than this setup.

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Source: www.newscientist.com

Researchers recommend making keeping spaces clean and tidy a global UN goal.

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Artist’s impression of space junk orbiting Earth

Mark Garlick/Science Photo Library/Alamy

The growing threat of space debris should be addressed with a new global agreement to protect Earth’s orbit, says a group of researchers calling on the United Nations to make space protection a key international goal.

Although there are existing guidelines for tackling space debris, such as the 1967 United Nations Outer Space Treaty, the researchers write in the journal: one earth calls for further action to “raise awareness about the use of orbital resources and the increased risk of orbital contamination while sending a strong message that Earth’s orbit is not disconnected from Earth.”

Specifically, the research team proposes adding space protection to the United Nations’ existing Sustainable Development Goals (SDGs). The SDGs are 17 broad goals set for member countries to achieve by 2030. These goals include eradicating poverty, promoting quality education and gender equality, accessing affordable and clean energy, and tackling climate change. “We know from the ocean that it is very difficult to remove debris that has washed ashore,” Koldewey said. “We want to avoid the same thing happening in space.”

To fix this, the researchers want to add 18.th The SDGs include ensuring that end-of-life satellites and rockets are removed from orbit to prevent collisions and the creation of new debris, as well as introducing fines and legislation to ensure accountability. “We know from the ocean that it is very difficult to remove debris that has washed ashore,” Koldewey said. “We want to avoid the same thing happening in space.”

The number of operating satellites in orbit has increased rapidly in recent years, from less than 3,000 in 2020 to more than 10,000 today. Most of that increase will come down to the roughly 7,000 satellites that make up SpaceX’s Starlink space internet megaconstellation. Other companies and countries, including Amazon and China, are planning thousands more services while building large groups of their own. In addition to this, there are thousands of empty rockets and millions of pieces of space junk orbiting the Earth.

Include space debris in 18th says the SDGs have the potential to raise the profile of issues Heather Koldeway At the Zoological Society of London. “Anything that raises awareness of space debris has to be good,” he says. But he says getting countries to act is more difficult. “If you roll 18th SDGs, what’s next?” he says. “All international agreements and treaties are products of compromise.”

Hugh Lewis A space debris expert at the University of Southampton in the UK said creating a space-focused SDG would be a “worthy endeavour.” However, he added that mechanisms to tackle space debris, such as the United Nations long-term sustainability goals For space activities and more localized activities, such as in the United States, where the Federal Communications Commission has introduced. 5 year rule Removing dead satellites from orbit. “It’s hard to argue that it’s not already on the UN agenda,” Lewis says.

There is also the question of whether the SDGs will achieve their goals. Last year, the United Nations reported: less than one-fifth Of the 17 existing SDGs, progress is on track.

On top of that, the problem is that nothing meaningful will happen without the agreement of SpaceX and its owner Elon Musk. “You can’t talk about space governance without talking about it now,” Newman said. “We can no longer just look at member states.”

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Source: www.newscientist.com

UFOs: Uncovering the Secrets the US Government is Keeping

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On November 13, 2024, four witnesses appeared before the Joint Subcommittee. US Congressional Oversight and Accountability for a testimony session on so-called “Unidentified Anomalous Phenomena (UAP).” This is a necessary rebranding of the term “UFO.” The people who spouted these three letters in the past were rarely seen as trustworthy or worthy of testifying before the U.S. government.

The four witnesses were Rear Adm. Tim Gallaudet, former commander of the U.S. Navy’s Meteorological and Marine Command; Luis Elizondo, former director of the Defense Department’s Advanced Aerospace Threat Identification Program; investigative journalist Michael Shellenberger; Former NASA Deputy Administrator Michael Gold.

4 people submitted written testimony before the hearing. Shellenberger also allegedly original document An anonymous whistleblower report regarding a program called “Immaculate Constellation,” an “unauthorized special access program” for top-level monitoring of UAP-related activities.

https://c02.purpledshub.com/uploads/sites/41/2024/12/UFOs-above-athens-1.mp4
This footage taken in June 2023 claims to show a line of UFOs in the sky.

The document referred to an extensive database of high-quality evidence collected over several decades, all of which had previously evaded democratic oversight by Congress and most executive branches.

Ann early hearing Held on July 26, 2023, former U.S. Navy pilots testified about events such as encounters with the famous “tic-tock object” and 2004 FLIR (forward-looking infrared) video from the USS. Nimitz Encounters, and GoFast and gimbal videos from the 2015 USS roosevelt Incident.

Previous reports of UAP/UFO sightings date back to the 1940s, and some even centuries earlier. There also seemed to be waves of UFO sightings.

Suspicions of a government cover-up have been floating since the Roswell incident in 1947, but the latest surge in interest in government secrets was sparked in 2017. new york times article About the Department of Defense’s alleged UAP program.

This has led to a bipartisan interest in Congress to uncover the extent to which the U.S. government and intelligence community covered up the sightings. They promised to provide transparency to the American people.

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So far, it’s safe to say that attempts at transparency have been a total failure. Witnesses have refused to disclose classified material that could violate confidentiality oaths, and the government’s refusal to declassify the material (or even acknowledge its existence) has created obstacles. This had an impact on the full-scale discussion on UAP disclosure.

The hearing on November 13, 2024 was no exception. Chairman Nancy Mace began the cover-up game by saying she had no intention of “revealing names.” She also said there were people trying to influence her not to hold this hearing.

Nancy Mace speaks at a House Oversight and Accountability Committee hearing in Washington, D.C. – Photo courtesy of Getty

All witnesses except Gold are not allowed or unwilling to discuss certain questions in public session, or are not allowed or unwilling to discuss them completely. (Shellenberger claimed it was to protect his journalistic sources). They also reported being subject to threats or outright intimidation not to disclose confidential material.

close encounter

If Mr. Gold had confidential information, he never disclosed it. He simply, and rightly, emphasized the need for independent scientific and academically rigorous investigation of the phenomenon.

However, that did not stop witnesses from claiming knowledge of the crash recovery program and encounters with underwater UAPs and USOs (Unidentified Submersible Objects). They also implied that staff were being treated for injuries sustained from contact with the UAP, and that humanity was already dealing with non-human intelligence (NHI).

Information that, if true, would fundamentally change our view of our place in the universe. This also shows that there is still a lot of sensitive material hidden away.

Witnesses are allowed to speak to some extent about facts that are usually considered “official secrets,” but are prohibited from releasing confidential material that supports their claims. This means you can never really know if what they say is true.

Two senior members of the Eighth U.S. Air Force have identified metal fragments found by a farmer near Roswell, New Mexico as debris from a weather balloon. This is the basis for the 1947 Roswell Incident, which was the alleged crash of an alien spacecraft.

Their testimony is always subject to ample doubt. They may all be sincere in their beliefs or have access to relevant evidence, but it is this personal editing that inevitably leads the witness to failure and, at worst, ridicule. It will be done.

But in many previous hearings, they have only presented what they were told, or in legal parlance, “hearsay evidence”, a type of evidence that legal systems around the world consider to be questionable. I haven’t.

This makes it easy for so-called “falsifiers” to point out that evidence is always announced to be released soon, but is never actually released.

And unfortunately, not all of the witnesses who appeared before Congress on November 13th have impeccable reputations for due diligence and fact-checking information.

For example, Elizondo was recently exposed during a lecture. Presenting a photo said to have been taken in Romania in 2022 Obtained from government contact. He claimed it belonged to a giant “mother ship”, but it turned out to be a fake.

His response was to congratulate those who realized his mistake and to say that he is always happy to see false evidence removed from a serious UAP story.

This “non-human” alien corpse was presented to Mexican politicians in 2023. Experts around the world have labeled the corpse a hoax. – Photo credit: Getty

Regardless, former U.S. officials should reconsider their blind allegiance to secrecy and consider whether there is really any benefit to complying with the government’s demands for silence. Their current reluctance to disclose information only further fuels the US government’s quest to obfuscate the democratic process.

If the witnesses’ claims are true, this knowledge should be shared with the world, not held by one country’s government.

battle of words

The question of whether we are alone in space or even here on Earth is not, by definition, a national security issue. This myopic view, currently held by domestic intelligence agencies, is not appropriate for future policy principles.

It is inevitable that at some point someone will have to make the drastic decision to release or publish confidential material to which they have access, and have to impose their name and risk the consequences.

In fact, the threat of legal consequences not only lends greater credibility to the whistleblower’s character, but also increases the credibility of their testimony. Why risk making confidential documents public unless you are 100% sure they are true?

Even if the truth becomes public, it is unlikely to have any real impact. Steals Jack Ryan’s line, “If a bomb goes off, there’s no use trying to defuse it.” A clear and present danger.

Until then, the meaningless show of unchecked hearsay testimony will continue to be repeated on the floor of Congress. It is better to ignore the protests of witnesses that no real information can be revealed and to actively prevent the spread of unverifiable claims than to remain in a perpetual state of limbo of alien gossip and innuendo. Probably.

Keeping their mouths shut will ultimately do great damage to the truth behind UAP.

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For more fact-checked news, visit the BBC. confirm website of bit.ly/BBCVerify

Source: www.sciencefocus.com

Keeping your eyes open can lead to faster sleep because of the body’s natural response to darkness.

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Do you find yourself tossing and turning all night once again? Are you counting down the hours until your unyielding alarm goes off? If you’re a reader struggling with sleep, you’re not alone.

Many of us have experienced the frustration of feeling like the more we try to force ourselves to sleep, the more it eludes us. But is this truly the case?

According to recent trends on TikTok, trying to fall asleep can actually hinder your ability to do so. In fact, influencers are actively promoting the idea of not trying to fall asleep. This counterintuitive technique is known as “paradoxical intent,” and while it may be new to TikTok, it’s a scientifically backed method.

As it turns out, there is scientific support behind TikTok after all. Who would have thought?

“Paradoxical intentions are a well-established therapeutic technique that has been used in psychotherapy for decades,” explains Colin Espie, Professor of Sleep Medicine at the Nuffield Department of Clinical Neuroscience, University of Oxford. “In fact, I conducted my first research using paradoxical intention therapy in the 1980s.”

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What is paradoxical intent?

Paradoxical intent can be useful for various phobias and anxiety disorders, but the underlying premise remains the same: deliberately adopting an attitude contrary to the desired outcome.

For instance, if a patient has a phobia of failure, a psychologist might assist the patient in confronting failure instead of avoiding it, ultimately reducing fear and anxiety.

“The fundamental directive regarding sleep is that you should aim to stay awake when you’re in bed, feeling sleepy, or waking up in the middle of the night,” Espie explains. “You need to switch your intention from sleeping to staying awake.”

Although this approach may seem illogical at first, it is based on the idea that trying too hard to sleep can backfire.

“Sleep is largely an involuntary process, so attempting to control it often interferes with the natural sleep process,” Espie says. “Essentially, you can’t force sleep; you can only invite it. It’s like stepping back from being awake rather than actively pursuing sleep.”

How to use paradoxical intention to fall asleep faster

Implementing paradoxical intent is simple, but there are some considerations to keep in mind before giving it a try.

1. Go to bed when you feel sleepy (not before)

It may seem obvious, but you can’t sleep unless you’re tired. While paradoxical intention involves trying to stay awake, attempting this during the day is not as challenging.

“Sometimes people go to bed early because they’re desperate for sleep, but if they’re not morning people, they may struggle, leading to falling asleep early in the evening,” Espie notes.

2. Prepare for bed as usual

Despite its fancy name, paradoxical intent doesn’t require any elaborate setup. There’s no need for high-tech gadgets or sleep meditation apps; simplicity is key.

Espy recommends getting into bed, turning off the lights, and lying down.

3. Keep your eyes open instead of closing them

There are several ways to practice paradoxical intent, but this is the simplest approach.

“Keep your eyes open, assume that position, and tell yourself, ‘I am not falling asleep, I am not falling asleep, I am not falling asleep,'” Espie suggests.

“Then, encourage yourself further by saying phrases like, ‘I will stay awake a bit longer,’ or ‘I will keep my eyes open for 10 more seconds.’ Whenever you feel your eyes drooping, say ‘No.'” he explains.

Gradually, it becomes increasingly challenging to keep your eyes open, and instead of struggling to fall asleep, you find yourself struggling to keep your eyes open.

If you sense sleep approaching, try not to resist or acknowledge it too much. Simply allow it to happen.

As an additional tip, Espie recommends keeping a tissue or handkerchief under your pillow in case your eyes start to water.

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4. Don’t take it too literally

The most common mistake people make when employing paradoxical intent is interpreting it too literally.

“It’s not about tormenting yourself to stay awake at all costs. The goal isn’t to prevent yourself from sleeping,” Espie clarifies.

“If you overdo it, you will be overly determined to stay awake, interfering with sleep. The real aim is to allow sleep to naturally happen,” he adds.

5. Be consistent

Changing your sleep patterns doesn’t happen overnight, so persistence is key. “To derive the most benefit from these strategies, you need to continue using them for a while,” Espie advises.

“One challenge with such an approach,” notes the Oxford professor who advocates for it, “is that if it works initially but falters over time, people may become disillusioned, potentially leading to depression.”

“This is usually because individuals underestimate the extent of their sleep problems and the ingrained habit of overthinking,” he explains.

If the issue persists, seeking professional help is crucial. “It’s not just a lifestyle matter,” Espie emphasizes, “sometimes, people need assistance.”

“This is not a hack”

Contrary to what TikTokers may suggest, there is no magical trick to manipulate our brains.

“You can’t outsmart human nature,” Espie asserts. “Sleep is an essential process, and this is not a technique to switch on sleep. It’s not a game.”

He finds it intriguing that sleep advice and techniques are gaining popularity on social media. TikTok’s #insomnia tag currently boasts around 600,000 posts, while the #sleep tag has over 2.9 million posts.

Meanwhile, according to a study investigating American adults, nearly three-quarters of social media usage occurs right before bedtime. It might be an opportune time to learn new sleep strategies, don’t you think?

According to Espie, the increasing online interest in the subject could indicate rising levels of insomnia.

“The value of sleep and the need for effective solutions to sleep issues are sorely underestimated, with many young individuals in particular struggling,” he observes.

“This is why paradoxical intentions are so beneficial; they remind us that the answer isn’t a gimmick, pill, or potion. It’s sleep itself.

“The solution lies in establishing healthy sleep habits to attain the rest you deserve.”

About our experts

Colin Espie is a Professor of Sleep Medicine at the Nuffield Department of Clinical Neuroscience (NDCN) at the University of Oxford. He established the Experimental and Clinical Sleep Medicine Research Program at the Sir Jules Soane Sleep & Circadian Institute (SCNi). Additionally, he serves as the Clinical Director of Oxford’s Sleep Medicine Online Program.

Professor Espie is also a Research Fellow at Somerville College, University of Oxford, and a Senior Research Fellow in the University’s Department of Psychiatry. He is the author of the book “Overcoming Insomnia,” a self-help guide utilizing cognitive-behavioral techniques, including guidance on paradoxical intentions.

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Source: www.sciencefocus.com