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Improve Sleep: Tips to Improve Your Sleep When Times Are Tough

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disrupted sleep


Sleep is a mystifying process of the human body that is far more than the closing of eyelids. Sleep is a state of unconsciousness produced by our body where the brain is at rest. Our quality of life has a deep impact on how we manage to sleep. After getting a sound sleep, you can start with refreshed mornings, and you will feel ready and eager for your daily activities.

The quality and the quantity of sleep have a major impact on our lifestyle.

Generally, it is said that 8-10 hours’ sleep is required to regenerate our body’s energy. Depending on your body structure, lifestyle, diet, and other day-to-day activities — if you decrease the amount of sleep, then the body may not go through or finish all sleep cycles or phases.

Sleep cycles help your body with a good memory, muscle and tissue repair, and the best regulation of hormones in the body. Even your appetite is affected by sleep.

Lethargy is expected when you sleep less, which may impact your concentration, energy, etc. Similarly, quality of sleep is also an important part of this process. A night of proper sleep helps release hormones, repair tissues, relax muscles, etc.

There are many misconceptions surrounding sleep, but many things can be done to improve the quantity and quality of sleep.

Many Causes of Disrupted Sleep Nowadays

  • Stress, Depression, or low mood
  • Medical issues like pain or breathing issues.
  • Anxiety over unresolved issues of the day-to-day routine.
  • Excessive use of caffeine, alcohol and smoking.
  • Eating late.
  • Surroundings

 

Some areas need to be explored to get a better night’s sleep — like your sleeping environment, what you eat (your diet), exercise, what you are thinking about, and your behaviors. Also, some measures must be taken to bring a balance in our lives and improve the quality of sleep. Below are some tips to improve your sleep. You can adopt these tips and witness positive results within a few days.

Surroundings andAtmosphere:

  • The surroundings you live in function a lot in bringing you peace and providing you a comfortable sleep. You can also create an environment-friendly bedroom for yourself.
  • Try maintaining the temperature of the room as it would relax your body.
  • Block all noise from your bedroom or try some interiors with noise insulation. If these things can not be done, use earplugs.
  • Avoid bright light before going to bed. You can also use black-out curtains.
  • Your mattress and pillow should be comfortable enough. A clean and hygienic mattress and pillow may soothe your body’s comfort. Hand Wash pillows (nectarsleepdotcom) are free from washing chemicals and can be used immediately after drying in sunlight. Machine wash can ruin your pillows, and also, there is no guarantee of them getting germ-free. Hand wash is an exceptional option for getting your pillow germ-free. Also, the sunlight helps.

Diet:

  • Avoid using caffeine before going to bed.
  • Excessive consumption of alcohol and cigarettes disrupts the deeper stages of sleep.
  • The main meal of the day or dinner should be completed 2-3 hours before going to bed.
  • Avoid going to sleep hungry as this may lead to waking up in the middle of the night. Instead, drinking warm milk is a better idea before going to bed.
  • Avoid spicy or heavy meals at dinner to avoid upset stomach issues at night.

Exercise:

  • Regular exercise will help to sleep better.
  • Brisk walking or jogging for 20-45 minutes a day, can boost your happy mood and relaxes your tensed muscles leading to a good night’s sleep.
  • Yoga may be a better option. Breathing exercises can prevent respiratory issues and allow better sleep.
  • A few relaxation techniques can enhance better sleep.
  • Use the breath as a focus to calm your body and mind.

Controlling the thoughts through relaxation techniques:

  • A few relaxation techniques can enhance the quality of sleep.
  • Use the breath as a focus to calm your body and mind.
  • You can also listen to soothing music.
  • Meditate daily. Meditation relaxes all the tensed muscles and nerves.
  • Ease your muscles by lying down on your bed and relax your body.
  • Creative visualization is one beneficial process of relaxing your mind.
  • Manage to have self-talk before going to bed. Tell yourself that you have all you can for now and will think about it again the next day. Then, you can choose a better solution to your problems and mark this in your diary.
  • Negative thinking is a bad habit. Try imagining to get rid of all negative thinking and energy. This can help you to divert your mind towards the positivity of life.

Sleeping Habits:

  • Going to bed and getting up at the same time, respectively.
  • Daytime sleeping should be avoided.
  • Try to use power naps instead of long naps in the daytime.
  • Avoid doing mental work before going to bed. Stress on the nerves and brain at night can disturb your sleep.
  • After going to bed, if you feel like you cannot sleep, get up from bed and try something boring or repetitive and go back to bed again.
  • Try writing something before going to bed to avoid anxiety.
  • Dim your lights 30 minutes before going to bed. This sends a message to your body that it’s bedtime.
  • If you are not able to sleep, do not look at the clock repeatedly. Instead, you can engage yourself in different activities.
  • Avoid listening to the news at night during tough times. This may create anxiety and tension.
  • Taking a warm bath 30 minutes before going to bed can help promote relaxation and optimize body temperature changes that aid sleep.

Avoid Using Gadgets :

  • Avoid using smartphones or laptops at night.
  • Do not watch or place the television in your bedroom.
  • Avoid using artificial lights during sleep time as it can disrupt our biological clock and tamper with our sleep.

The Bottom Line

There are many things we can do to improve the quality and quantity of sleep. There are chances that some tips may work miracles for you, or some may not. In a nutshell, do not overwhelm yourself by trying to make too many changes at once. Instead, try a few of them and see the effect.

Sleep comes naturally and effortlessly when we switch ourselves mentally. Think about the daily schedule and the different activities that you do, and try to figure out the balance between the mental and physical efforts being made by us in our day-to-day routine. If they are balanced enough, they will not trouble you at the end of the day and you will get a sound sleep.

Image Credit: provided by the author; thank you!

Kanheya Singh

I am the founder of digitalpugs.com I am passionate about Digital Marketing and link building services. I have experience in providing SEO, Outreach link building, Websites Development Services. I believe in providing quality work with full satisfaction to the clients.

Politics

Fintech Kennek raises $12.5M seed round to digitize lending

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Google eyed for $2 billion Anthropic deal after major Amazon play


London-based fintech startup Kennek has raised $12.5 million in seed funding to expand its lending operating system.

According to an Oct. 10 tech.eu report, the round was led by HV Capital and included participation from Dutch Founders Fund, AlbionVC, FFVC, Plug & Play Ventures, and Syndicate One. Kennek offers software-as-a-service tools to help non-bank lenders streamline their operations using open banking, open finance, and payments.

The platform aims to automate time-consuming manual tasks and consolidate fragmented data to simplify lending. Xavier De Pauw, founder of Kennek said:

“Until kennek, lenders had to devote countless hours to menial operational tasks and deal with jumbled and hard-coded data – which makes every other part of lending a headache. As former lenders ourselves, we lived and breathed these frustrations, and built kennek to make them a thing of the past.”

The company said the latest funding round was oversubscribed and closed quickly despite the challenging fundraising environment. The new capital will be used to expand Kennek’s engineering team and strengthen its market position in the UK while exploring expansion into other European markets. Barbod Namini, Partner at lead investor HV Capital, commented on the investment:

“Kennek has developed an ambitious and genuinely unique proposition which we think can be the foundation of the entire alternative lending space. […] It is a complicated market and a solution that brings together all information and stakeholders onto a single platform is highly compelling for both lenders & the ecosystem as a whole.”

The fintech lending space has grown rapidly in recent years, but many lenders still rely on legacy systems and manual processes that limit efficiency and scalability. Kennek aims to leverage open banking and data integration to provide lenders with a more streamlined, automated lending experience.

The seed funding will allow the London-based startup to continue developing its platform and expanding its team to meet demand from non-bank lenders looking to digitize operations. Kennek’s focus on the UK and Europe also comes amid rising adoption of open banking and open finance in the regions.

Featured Image Credit: Photo from Kennek.io; Thank you!

Radek Zielinski

Radek Zielinski is an experienced technology and financial journalist with a passion for cybersecurity and futurology.

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Politics

Fortune 500’s race for generative AI breakthroughs

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Deanna Ritchie


As excitement around generative AI grows, Fortune 500 companies, including Goldman Sachs, are carefully examining the possible applications of this technology. A recent survey of U.S. executives indicated that 60% believe generative AI will substantially impact their businesses in the long term. However, they anticipate a one to two-year timeframe before implementing their initial solutions. This optimism stems from the potential of generative AI to revolutionize various aspects of businesses, from enhancing customer experiences to optimizing internal processes. In the short term, companies will likely focus on pilot projects and experimentation, gradually integrating generative AI into their operations as they witness its positive influence on efficiency and profitability.

Goldman Sachs’ Cautious Approach to Implementing Generative AI

In a recent interview, Goldman Sachs CIO Marco Argenti revealed that the firm has not yet implemented any generative AI use cases. Instead, the company focuses on experimentation and setting high standards before adopting the technology. Argenti recognized the desire for outcomes in areas like developer and operational efficiency but emphasized ensuring precision before putting experimental AI use cases into production.

According to Argenti, striking the right balance between driving innovation and maintaining accuracy is crucial for successfully integrating generative AI within the firm. Goldman Sachs intends to continue exploring this emerging technology’s potential benefits and applications while diligently assessing risks to ensure it meets the company’s stringent quality standards.

One possible application for Goldman Sachs is in software development, where the company has observed a 20-40% productivity increase during its trials. The goal is for 1,000 developers to utilize generative AI tools by year’s end. However, Argenti emphasized that a well-defined expectation of return on investment is necessary before fully integrating generative AI into production.

To achieve this, the company plans to implement a systematic and strategic approach to adopting generative AI, ensuring that it complements and enhances the skills of its developers. Additionally, Goldman Sachs intends to evaluate the long-term impact of generative AI on their software development processes and the overall quality of the applications being developed.

Goldman Sachs’ approach to AI implementation goes beyond merely executing models. The firm has created a platform encompassing technical, legal, and compliance assessments to filter out improper content and keep track of all interactions. This comprehensive system ensures seamless integration of artificial intelligence in operations while adhering to regulatory standards and maintaining client confidentiality. Moreover, the platform continuously improves and adapts its algorithms, allowing Goldman Sachs to stay at the forefront of technology and offer its clients the most efficient and secure services.

Featured Image Credit: Photo by Google DeepMind; Pexels; Thank you!

Deanna Ritchie

Managing Editor at ReadWrite

Deanna is the Managing Editor at ReadWrite. Previously she worked as the Editor in Chief for Startup Grind and has over 20+ years of experience in content management and content development.

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Politics

UK seizes web3 opportunity simplifying crypto regulations

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Deanna Ritchie


As Web3 companies increasingly consider leaving the United States due to regulatory ambiguity, the United Kingdom must simplify its cryptocurrency regulations to attract these businesses. The conservative think tank Policy Exchange recently released a report detailing ten suggestions for improving Web3 regulation in the country. Among the recommendations are reducing liability for token holders in decentralized autonomous organizations (DAOs) and encouraging the Financial Conduct Authority (FCA) to adopt alternative Know Your Customer (KYC) methodologies, such as digital identities and blockchain analytics tools. These suggestions aim to position the UK as a hub for Web3 innovation and attract blockchain-based businesses looking for a more conducive regulatory environment.

Streamlining Cryptocurrency Regulations for Innovation

To make it easier for emerging Web3 companies to navigate existing legal frameworks and contribute to the UK’s digital economy growth, the government must streamline cryptocurrency regulations and adopt forward-looking approaches. By making the regulatory landscape clear and straightforward, the UK can create an environment that fosters innovation, growth, and competitiveness in the global fintech industry.

The Policy Exchange report also recommends not weakening self-hosted wallets or treating proof-of-stake (PoS) services as financial services. This approach aims to protect the fundamental principles of decentralization and user autonomy while strongly emphasizing security and regulatory compliance. By doing so, the UK can nurture an environment that encourages innovation and the continued growth of blockchain technology.

Despite recent strict measures by UK authorities, such as His Majesty’s Treasury and the FCA, toward the digital assets sector, the proposed changes in the Policy Exchange report strive to make the UK a more attractive location for Web3 enterprises. By adopting these suggestions, the UK can demonstrate its commitment to fostering innovation in the rapidly evolving blockchain and cryptocurrency industries while ensuring a robust and transparent regulatory environment.

The ongoing uncertainty surrounding cryptocurrency regulations in various countries has prompted Web3 companies to explore alternative jurisdictions with more precise legal frameworks. As the United States grapples with regulatory ambiguity, the United Kingdom can position itself as a hub for Web3 innovation by simplifying and streamlining its cryptocurrency regulations.

Featured Image Credit: Photo by Jonathan Borba; Pexels; Thank you!

Deanna Ritchie

Managing Editor at ReadWrite

Deanna is the Managing Editor at ReadWrite. Previously she worked as the Editor in Chief for Startup Grind and has over 20+ years of experience in content management and content development.

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