Tired, Hungry, and Clumsy? It Might Be Time to Revamp Your Sleep Routine!

Lack of sleep is a widespread issue, often leading to a bad mood the following day and leaving you feeling somewhat awkward.

The NHS recommends that adults aim for 7-9 hours of sleep each night to feel refreshed and alert. Persistent sleep deprivation can result in severe health issues such as high blood pressure, depression, and obesity. Even just one or two nights of poor sleep can significantly impact your mood and performance.

What occurs in your brain while you sleep? And why do just a few hours less than your usual sleep amount have such a detrimental effect?

Is your brain “awake” while you sleep?


While you sleep, your brain conducts several crucial processes to help reset your body’s organs and systems.

It eliminates toxins and metabolic waste through the glymphatic system and organizes long-term memories in the neocortex.

Neural connections are reinforced, and activity in the amygdala and prefrontal cortex aids in regulating emotional responses for the following day. REM sleep is vital for problem-solving and emotional processing, while hormonal regulation during sleep promotes stress recovery and appetite balance.

Consequences of sleep deprivation


In our fast-paced world, achieving sufficient sleep can be challenging. With constant demands on our time, even short-term fatigue can set the stage for a tough day, making it important to understand the significance of sleep.

Common symptoms of sleep deprivation include:

• Impaired cognition and reduced concentration
• Decreased emotional resilience
• Weakened immune response
• Impaired exercise adaptation
• Increased appetite due to hormonal imbalances
• Elevated cortisol levels
• Disruption of insulin sensitivity

While it’s advisable for adults to target 7-9 hours of sleep each night, how can you ensure you get enough rest to stay alert and healthy?

Tips for Improved Sleep Quality


Silentnight has dedicated 80 years to exploring the science of quality sleep. In partnership with Central Lancashire University, the sleep brand gathers sleep biomechanics data to develop a variety of sleeper-type products.

We reached out to Silentnight for suggestions on fostering healthy sleep habits.

Maintain a Consistent Routine

Melatonin is a hormone that regulates your body’s circadian rhythm, particularly the sleep/wake cycle. It signals that it’s time for sleep, prompting a drop in body temperature and reduced alertness. Consistency is key in maintaining melatonin levels, so keep your schedule regular.

Establish a Relaxing Pre-Sleep Ritual

Cortisol levels naturally decrease at night, which is essential for sleep since high levels can disrupt melatonin production. Engage in calming activities—baths, reading, or listening to soothing music—but avoid blue light from screens as it can hinder melatonin release.

Keep your Sleep Environment Cool

The ideal room temperature for sleep is typically between 15.5°C and 21°C. Even slightly exceeding this range can negatively affect the quality and duration of your sleep.

Choose the Right Mattress

Silentnight states, “Pressure points and overheating can disrupt sleep.” They offer a range of mattresses with varying spring systems and materials to accommodate different sleeping styles.

Discover more about Silentnight products and find a mattress tailored to your sleeping needs here.

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Source: www.sciencefocus.com

Minister Urges Revamp of UK’s Top AI Research Laboratories

The Technology Secretary has urged a comprehensive restructuring of the UK’s foremost AI Institute, emphasizing defense and national security, as evidenced by a detailed letter advocating for leadership modifications.

Peter Kyle expressed that it is evident that additional measures are necessary to ensure that the government-backed Alan Turing Institute realizes its full potential.

In a letter to the ATI chair, which was reviewed by the Guardian, Kyle suggested that the institute’s focus should shift towards prioritizing defense, national security, and “sovereign capabilities,” referring to the ability of nations to regulate their own AI technologies.

Seeking new priorities implies that ATI’s current focus has been on health and environmental issues. Under the proposed “Turing 2.0” strategy, defense and security will become two of the lab’s three main areas of concentration.

“Advancements in defense and national security initiatives should be central to ATI’s operations, and ties with the UK’s security, defense, and intelligence reporting communities should be reinforced accordingly,” Kyle stated.

Revealing that the Turing 2.0 strategy falls short of governmental expectations, Kyle expressed his desire for a change in ATI’s leadership.

“In order to achieve this vision, it is crucial that ATI’s leadership aligns with the institute’s newly defined focus,” he wrote as first reported by Politico. “While we recognize the current leadership’s achievements in reforming the institute during challenging times, we must carefully evaluate the importance of having management with relevant experience and industry knowledge to guide this transition.”

ATI is chaired by Doug Gurr, the former head of Amazon’s UK operations and interim chair of the UK competition watchdog.

The Institute is undergoing a reorganization under CEO Jean Innes, with indications that one in five employees may place ATI’s reliability in “serious jeopardy.” Late last year, ATI expanded its staff by 440, but has since initiated a redundancy process.

Although ATI operates with nominal independence, it recently secured £100 million from the government under a five-year funding agreement. The letter indicated that ATI’s “long-term funding arrangement” could be assessed next year. Kyle noted that the government intends to maintain its current levels of research and development in national security and defense over the next three years while increasing the number of defense and national security personnel integrated into the lab.

Dame Wendy Hall, a professor of computer science at the University of Southampton and co-chair of the 2017 Government AI Review, cautioned that the proposed changes would result in ATI no longer functioning as a national laboratory.

“If the lab centers on defense and security, it won’t serve as a national lab for AI,” Hall remarked. “The scope is too narrow. If the government seeks an AI lab focused solely on defense and security, it should explicitly state that.”

In February, the government demonstrated its focus on national security within its AI strategy by renaming the AI Safety Institute, which was established under Prime Minister Rishi Sunak.

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Kyle’s letter labeled the government’s 50-point AI action plan as a “demonstration” of the UK’s AI ambitions. The plan aims for a 20-fold increase in publicly managed AI computing resources by 2030, with a goal of integrating AI into the public sector.

An ATI representative stated that the institute is committed to “critical missions” supporting the UK, including defense and national security.

We align with the government’s vision of AI to enhance the UK, welcome acknowledgment of our pivotal role, collaborate closely with the government to advance its priorities, and continue to provide scientific and innovative contributions for the public good,” the spokesperson affirmed.

The Departments of Science, Innovation, and Technology asserted that these proposed changes represent a “natural progression” for ATI following the renaming of the Safety Institute.

“We believe these suggested changes not only ensure that the Alan Turing Institute delivers genuine value but also play a significant role in safeguarding our national security,” the spokesperson concluded.

Source: www.theguardian.com