_{Read in 5m 40s ∙ Listening to Shakira}

A family in Cardiff has set up a “free shop” in their garden for locals struggling with the cost of living - and they say they’ve helped hundreds of people so far. Jennie Gough and her daughters, Claudia and Naomi, launched “Bag It For Free” in January. The shop opens on Saturdays and Mondays and gives people access to clothes, shoes and toys, all which are donated by people in the neighbourhood. Although this is not a long-term solution to the current crisis, it’s still an incredible act of community solidarity - and one we feel very inspired by. 👏 

🚰 Forever chemicals

Pressure is building on UK ministers to tighten regulations on “forever chemicals” following US plans to limit PFAS levels in drinking water.

First things first, what are PFAS and “forever chemicals”?
PFAS (per- and polyfluoroalkyl substances) are a set of long-lasting and potentially harmful human-made chemicals that are found in virtually all environments, including our drinking water, cooking utensils and clothes. They’re known as “forever chemicals” because they don’t break down in the environment and can build up in the body.

PFOS and PFOA are the two most closely-studied PFAS, and have been linked to cancer, fertility issues, hormone disruption and obesity. Some companies have already begun phasing out PFOS and PFOA from their products and research is ongoing to determine how different levels of exposure can lead to various health effects.

So what’s happening in the news?
On Tuesday, US President Joe Biden announced plans to reduce the acceptable limits for PFOS and PFOA to four parts per trillion. The US Environmental Protection Agency says this decision could “prevent thousands of deaths” in the future.

In England and Wales, the Drinking Water Inspectorate’s guidelines allow levels of PFOS and PFOA in water to be 25 times higher than this. Biden’s move has renewed calls for the government to tighten regulations, with former Green Party leader Caroline Lucas saying that “the UK’s chemical pollution limits are shamefully lagging behind international standards”.

How has the UK government responded?
A spokesperson for the Department for Environment, Food and Rural Affairs said that UK drinking water standards are “among the best in the world”, and pointed to existing requirements on water companies to monitor PFAS levels.

The department is planning to publish an analysis examining the risks and making recommendations “to inform future PFAS policy” in the coming weeks.

Want to know more about “forever chemicals” and the steps you can take to reduce your exposure to them? Check out CHEM Trust’s information page.

💤 The sleep debt debate

At one time or another, we’ve all slept in on the weekend to make up for a restless night (or two) earlier in the week. But can a lie-in really pay back our so-called “sleep debt”? Here’s what the experts have to say.

First things first - what’s sleep debt?
Sleep debt is the difference between how much sleep you need and how much you actually get. This debt adds up, so regularly getting 20 minutes less than you need can end up making you feel rubbish - even though that doesn’t sound like a huge difference per night.

Can we repay this debt?
The simple answer is yes: if you sleep fewer hours on, say, Friday, going to bed earlier on Saturday will help “pay off” some of that debt. That being said, catching up on missed sleep isn’t quite the same as getting the sleep you need in the first place. According to a 2016 study, it takes four days to fully recover from just one hour of lost sleep.

Are there downsides to lie-ins?
While lie-ins undoubtedly feel fantastic, sleeping in at the weekend can sometimes be counterproductive. If you wake up late on Saturday and Sunday, it can be difficult to get to bed on time on Sunday night - causing sleep debt to continue into the next week. Generally, it’s a good idea to keep your sleep hours fairly stable across the weekend, instead taking 20 minute naps if needed.

Why is sleep so important?
As assistant professor Laura Lewis pointed out, “sleep is a very active state for the brain”. Sleep - and particularly slow-wave or deep sleep - helps boost our memory, alertness levels, muscle growth and immunity. Studies have even linked good sleep patterns with a reduced risk of dementia and brain disease.

So what does this mean for me?
Sleep experts emphasise that we should focus on the quality of our sleep as much as quantity. This means avoiding caffeine, alcohol, exercise and electronic devices in the run up to bedtime.

While it’s important to be mindful of how you’re sleeping, having the occasional night of tossing and turning happens to everyone. And if you’re struggling to switch up your bedtime routine, we also recommend approaching it less as a checkbox exercise and more as an opportunity for some much-needed self-care (think: candles, calming music or a good book).

How are you sleeping at the moment - and have you got any tips for improving your quality of sleep? Hit reply to let us know.

🐙 Octopus outrage: Plans to build the world’s first octopus farm have provoked alarm among scientists over the welfare of the famously intelligent creatures. The farm in Gran Canaria, Spain, would raise around a million octopuses annually for food.

💳 Finance latest: Credit Suisse is set to borrow up to £44.5bn from the Swiss central bank. The banking giant’s shares dipped by 24% on Wednesday after it found “weakness” in its financial reporting.

📱 TikTok ban: A ban on the Chinese-owned video platform TikTok on government phones is expected to be announced by the Cabinet Office this week, following an official review involving the National Cyber Security Centre.

👩‍🚀 New spacesuits: NASA has unveiled the first prototype for a newly designed next-generation spacesuit which is more flexible and designed to fit at least 90% of the US population. The space agency has previously faced criticism for not having spacesuits which fit women.

🎭 Potential showstopper: An advert promoting comedian Dawn French’s live show - Dawn French is a Huge Twat - has been cleared by the advertising watchdog following complaints that its name is offensive.

Trivia answer: A) Pulp Fiction is the highest-rated Tarantino film on Rotten Tomatoes, whereas his 2007 black comedy action-thriller Death Proof has the lowest rating.