diff --git a/.github/workflows/dendrite.yml b/.github/workflows/dendrite.yml
index ac40f06b0..5edb1924e 100644
--- a/.github/workflows/dendrite.yml
+++ b/.github/workflows/dendrite.yml
@@ -28,10 +28,10 @@ jobs:
     runs-on: ubuntu-latest
     if: ${{ false }} # disable for now
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
 
       - name: Install Go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
           cache: true
@@ -41,7 +41,7 @@ jobs:
         with:
           node-version: 14
 
-      - uses: actions/cache@v3
+      - uses: actions/cache@v4
         with:
           path: ~/.npm
           key: ${{ runner.os }}-node-${{ hashFiles('**/package-lock.json') }}
@@ -66,11 +66,11 @@ jobs:
     name: Linting
     runs-on: ubuntu-latest
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Install libolm
         run: sudo apt-get install libolm-dev libolm3
       - name: Install Go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
       - name: golangci-lint
@@ -102,14 +102,14 @@ jobs:
           --health-timeout 5s
           --health-retries 5
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Install libolm
         run: sudo apt-get install libolm-dev libolm3
       - name: Setup go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
-      - uses: actions/cache@v3
+      - uses: actions/cache@v4
         # manually set up caches, as they otherwise clash with different steps using setup-go with cache=true
         with:
           path: |
@@ -141,12 +141,12 @@ jobs:
         goos: ["linux"]
         goarch: ["amd64", "386"]
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Setup go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
-      - uses: actions/cache@v3
+      - uses: actions/cache@v4
         with:
           path: |
             ~/.cache/go-build
@@ -174,12 +174,12 @@ jobs:
         goos: ["windows"]
         goarch: ["amd64"]
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Setup Go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
-      - uses: actions/cache@v3
+      - uses: actions/cache@v4
         with:
           path: |
             ~/.cache/go-build
@@ -235,11 +235,11 @@ jobs:
           --health-timeout 5s
           --health-retries 5
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Install libolm
         run: sudo apt-get install libolm-dev libolm3
       - name: Setup go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
       - name: Set up gotestfmt
@@ -247,7 +247,7 @@ jobs:
         with:
           # Optional: pass GITHUB_TOKEN to avoid rate limiting.
           token: ${{ secrets.GITHUB_TOKEN }}
-      - uses: actions/cache@v3
+      - uses: actions/cache@v4
         with:
           path: |
             ~/.cache/go-build
@@ -262,10 +262,11 @@ jobs:
           POSTGRES_PASSWORD: postgres
           POSTGRES_DB: dendrite
       - name: Upload coverage to Codecov
-        uses: codecov/codecov-action@v3
+        uses: codecov/codecov-action@v4
         with:
           flags: unittests
           fail_ci_if_error: true
+          token: ${{ secrets.CODECOV_TOKEN }}
 
   # run database upgrade tests
   upgrade_test:
@@ -274,12 +275,20 @@ jobs:
     needs: initial-tests-done
     runs-on: ubuntu-latest
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Setup go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
           cache: true
+      - uses: actions/cache@v4
+        with:
+          path: |
+            ~/.cache/go-build
+            ~/go/pkg/mod
+          key: ${{ runner.os }}-go-upgrade-test-${{ hashFiles('**/go.sum') }}
+          restore-keys: |
+            ${{ runner.os }}-go-upgrade-test-
       - name: Docker version
         run: docker version
       - name: Build upgrade-tests
@@ -296,12 +305,20 @@ jobs:
     needs: initial-tests-done
     runs-on: ubuntu-latest
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Setup go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: "stable"
           cache: true
+      - uses: actions/cache@v4
+        with:
+          path: |
+            ~/.cache/go-build
+            ~/go/pkg/mod
+          key: ${{ runner.os }}-go-upgrade-direct-test-${{ hashFiles('**/go.sum') }}
+          restore-keys: |
+            ${{ runner.os }}-go-upgrade-direct-test-
       - name: Docker version
         run: docker version
       - name: Build upgrade-tests
@@ -340,8 +357,8 @@ jobs:
         SYTEST_BRANCH: ${{ github.head_ref }}
         CGO_ENABLED: ${{ matrix.cgo && 1 }}
     steps:
-      - uses: actions/checkout@v3
-      - uses: actions/cache@v3
+      - uses: actions/checkout@v4
+      - uses: actions/cache@v4
         with:
           path: |
             ~/.cache/go-build
@@ -364,7 +381,7 @@ jobs:
         run: /src/are-we-synapse-yet.py /logs/results.tap -v
         continue-on-error: true # not fatal
       - name: Upload Sytest logs
-        uses: actions/upload-artifact@v2
+        uses: actions/upload-artifact@v4
         if: ${{ always() }}
         with:
           name: Sytest Logs - ${{ job.status }} - (Dendrite, ${{ join(matrix.*, ', ') }})
@@ -404,8 +421,8 @@ jobs:
         run: |
           sudo apt-get update && sudo apt-get install -y libolm3 libolm-dev
           go install github.com/gotesttools/gotestfmt/v2/cmd/gotestfmt@latest
-      - name: Run actions/checkout@v3 for dendrite
-        uses: actions/checkout@v3
+      - name: Run actions/checkout@v4 for dendrite
+        uses: actions/checkout@v4
         with:
           path: dendrite
 
diff --git a/.github/workflows/docker.yml b/.github/workflows/docker.yml
index 8d3a8d674..c795cd366 100644
--- a/.github/workflows/docker.yml
+++ b/.github/workflows/docker.yml
@@ -27,22 +27,22 @@ jobs:
       security-events: write # To upload Trivy sarif files
     steps:
       - name: Checkout
-        uses: actions/checkout@v3
+        uses: actions/checkout@v4
       - name: Get release tag & build flags
         if: github.event_name == 'release' # Only for GitHub releases
         run: |
           echo "RELEASE_VERSION=${GITHUB_REF#refs/*/}" >> $GITHUB_ENV
       - name: Set up QEMU
-        uses: docker/setup-qemu-action@v1
+        uses: docker/setup-qemu-action@v3
       - name: Set up Docker Buildx
-        uses: docker/setup-buildx-action@v2
+        uses: docker/setup-buildx-action@v3
       - name: Login to Docker Hub
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           username: ${{ env.DOCKER_HUB_USER }}
           password: ${{ secrets.DOCKER_TOKEN }}
       - name: Login to GitHub Containers
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           registry: ghcr.io
           username: ${{ github.repository_owner }}
@@ -98,22 +98,22 @@ jobs:
       packages: write
     steps:
       - name: Checkout
-        uses: actions/checkout@v3
+        uses: actions/checkout@v4
       - name: Get release tag & build flags
         if: github.event_name == 'release' # Only for GitHub releases
         run: |
           echo "RELEASE_VERSION=${GITHUB_REF#refs/*/}" >> $GITHUB_ENV
       - name: Set up QEMU
-        uses: docker/setup-qemu-action@v1
+        uses: docker/setup-qemu-action@v3
       - name: Set up Docker Buildx
-        uses: docker/setup-buildx-action@v2
+        uses: docker/setup-buildx-action@v3
       - name: Login to Docker Hub
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           username: ${{ env.DOCKER_HUB_USER }}
           password: ${{ secrets.DOCKER_TOKEN }}
       - name: Login to GitHub Containers
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           registry: ghcr.io
           username: ${{ github.repository_owner }}
@@ -159,22 +159,22 @@ jobs:
       packages: write
     steps:
       - name: Checkout
-        uses: actions/checkout@v3
+        uses: actions/checkout@v4
       - name: Get release tag & build flags
         if: github.event_name == 'release' # Only for GitHub releases
         run: |
           echo "RELEASE_VERSION=${GITHUB_REF#refs/*/}" >> $GITHUB_ENV
       - name: Set up QEMU
-        uses: docker/setup-qemu-action@v1
+        uses: docker/setup-qemu-action@v3
       - name: Set up Docker Buildx
-        uses: docker/setup-buildx-action@v2
+        uses: docker/setup-buildx-action@v3
       - name: Login to Docker Hub
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           username: ${{ env.DOCKER_HUB_USER }}
           password: ${{ secrets.DOCKER_TOKEN }}
       - name: Login to GitHub Containers
-        uses: docker/login-action@v2
+        uses: docker/login-action@v3
         with:
           registry: ghcr.io
           username: ${{ github.repository_owner }}
diff --git a/.github/workflows/gh-pages.yml b/.github/workflows/gh-pages.yml
index 9df3cceae..30f55b7c8 100644
--- a/.github/workflows/gh-pages.yml
+++ b/.github/workflows/gh-pages.yml
@@ -28,7 +28,7 @@ jobs:
     runs-on: ubuntu-latest
     steps:
       - name: Checkout
-        uses: actions/checkout@v3
+        uses: actions/checkout@v4
       - name: Setup Pages
         uses: actions/configure-pages@v2
       - name: Build with Jekyll
diff --git a/.github/workflows/helm.yml b/.github/workflows/helm.yml
index 9a5eb2b62..d4772e106 100644
--- a/.github/workflows/helm.yml
+++ b/.github/workflows/helm.yml
@@ -17,7 +17,7 @@ jobs:
     runs-on: ubuntu-latest
     steps:
       - name: Checkout
-        uses: actions/checkout@v2
+        uses: actions/checkout@v4
         with:
           fetch-depth: 0
 
diff --git a/.github/workflows/k8s.yml b/.github/workflows/k8s.yml
index 6e2533d9a..a49042bf2 100644
--- a/.github/workflows/k8s.yml
+++ b/.github/workflows/k8s.yml
@@ -17,7 +17,7 @@ jobs:
     outputs:
       changed: ${{ steps.list-changed.outputs.changed }}
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
         with:
           fetch-depth: 0
       - uses: azure/setup-helm@v3
@@ -48,7 +48,7 @@ jobs:
     runs-on: ubuntu-latest
     steps:
       - name: Checkout
-        uses: actions/checkout@v3
+        uses: actions/checkout@v4
         with:
           fetch-depth: 0
           ref: ${{ inputs.checkoutCommit }}
diff --git a/.github/workflows/schedules.yaml b/.github/workflows/schedules.yaml
index b51d234c8..4ba7c2e85 100644
--- a/.github/workflows/schedules.yaml
+++ b/.github/workflows/schedules.yaml
@@ -10,8 +10,26 @@ concurrency:
   cancel-in-progress: true
 
 jobs:
+  check_date: # https://stackoverflow.com/questions/63014786/how-to-schedule-a-github-actions-nightly-build-but-run-it-only-when-there-where
+    runs-on: ubuntu-latest
+    name: Check latest commit
+    outputs:
+      should_run: ${{ steps.should_run.outputs.should_run }}
+    steps:
+      - uses: actions/checkout@v4
+      - name: print latest_commit
+        run: echo ${{ github.sha }}
+
+      - id: should_run
+        continue-on-error: true
+        name: check latest commit is less than a day
+        if: ${{ github.event_name == 'schedule' }}
+        run: test -z $(git rev-list  --after="24 hours"  ${{ github.sha }}) && echo "::set-output name=should_run::false"
+
   # run Sytest in different variations
   sytest:
+    needs: check_date
+    if: ${{ needs.check_date.outputs.should_run != 'false' }}
     timeout-minutes: 60
     name: "Sytest (${{ matrix.label }})"
     runs-on: ubuntu-latest
@@ -38,8 +56,8 @@ jobs:
         RACE_DETECTION: 1
         COVER: 1
     steps:
-      - uses: actions/checkout@v3
-      - uses: actions/cache@v3
+      - uses: actions/checkout@v4
+      - uses: actions/cache@v4
         with:
           path: |
             ~/.cache/go-build
@@ -62,7 +80,7 @@ jobs:
         run: /src/are-we-synapse-yet.py /logs/results.tap -v
         continue-on-error: true # not fatal
       - name: Upload Sytest logs
-        uses: actions/upload-artifact@v2
+        uses: actions/upload-artifact@v4
         if: ${{ always() }}
         with:
           name: Sytest Logs - ${{ job.status }} - (Dendrite ${{ join(matrix.*, ' ') }})
@@ -78,28 +96,31 @@ jobs:
     needs: sytest # only run once Sytest is done
     if: ${{ always() }}
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Install Go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: 'stable'
           cache: true
       - name: Download all artifacts
-        uses: actions/download-artifact@v3
+        uses: actions/download-artifact@v4
       - name: Collect coverage
         run: |
           go tool covdata textfmt -i="$(find Sytest* -name 'covmeta*' -type f -exec dirname {} \; | uniq | paste -s -d ',' -)" -o sytest.cov
           grep -Ev 'relayapi|setup/mscs|api_trace' sytest.cov > final.cov
           go tool covdata func -i="$(find Sytest* -name 'covmeta*' -type f -exec dirname {} \; | uniq | paste -s -d ',' -)"
       - name: Upload coverage to Codecov
-        uses: codecov/codecov-action@v3
+        uses: codecov/codecov-action@v4
         with:
           files: ./final.cov
           flags: sytest
           fail_ci_if_error: true
+          token: ${{ secrets.CODECOV_TOKEN }}
 
   # run Complement
   complement:
+    needs: check_date
+    if: ${{ needs.check_date.outputs.should_run != 'false' }}
     name: "Complement (${{ matrix.label }})"
     timeout-minutes: 60
     runs-on: ubuntu-latest
@@ -129,8 +150,8 @@ jobs:
         run: |
           sudo apt-get update && sudo apt-get install -y libolm3 libolm-dev
           go install github.com/gotesttools/gotestfmt/v2/cmd/gotestfmt@latest
-      - name: Run actions/checkout@v3 for dendrite
-        uses: actions/checkout@v3
+      - name: Run actions/checkout@v4 for dendrite
+        uses: actions/checkout@v4
         with:
           path: dendrite
 
@@ -185,7 +206,7 @@ jobs:
         working-directory: complement
 
       - name: Upload Complement logs
-        uses: actions/upload-artifact@v2
+        uses: actions/upload-artifact@v4
         if: ${{ always() }}
         with:
           name: Complement Logs - (Dendrite ${{ join(matrix.*, ' ') }})
@@ -199,25 +220,26 @@ jobs:
     needs: complement # only run once Complement is done
     if: ${{ always() }}
     steps:
-      - uses: actions/checkout@v3
+      - uses: actions/checkout@v4
       - name: Install Go
-        uses: actions/setup-go@v3
+        uses: actions/setup-go@v4
         with:
           go-version: 'stable'
           cache: true
       - name: Download all artifacts
-        uses: actions/download-artifact@v3
+        uses: actions/download-artifact@v4
       - name: Collect coverage
         run: |
           go tool covdata textfmt -i="$(find Complement* -name 'covmeta*' -type f -exec dirname {} \; | uniq | paste -s -d ',' -)" -o complement.cov
           grep -Ev 'relayapi|setup/mscs|api_trace' complement.cov > final.cov
           go tool covdata func -i="$(find Complement* -name 'covmeta*' -type f -exec dirname {} \; | uniq | paste -s -d ',' -)"
       - name: Upload coverage to Codecov
-        uses: codecov/codecov-action@v3
+        uses: codecov/codecov-action@v4
         with:
           files: ./final.cov
           flags: complement
           fail_ci_if_error: true
+          token: ${{ secrets.CODECOV_TOKEN }} # required
 
   element-web:
     if: ${{ false }} # disable for now, as Cypress has been replaced by Playwright
@@ -229,7 +251,7 @@ jobs:
           # Our test suite includes some screenshot tests with unusual diacritics, which are
           # supposed to be covered by STIXGeneral.
           tools: fonts-stix
-      - uses: actions/checkout@v2
+      - uses: actions/checkout@v4
         with:
           repository: matrix-org/matrix-react-sdk
       - uses: actions/setup-node@v3
@@ -269,7 +291,7 @@ jobs:
           # Our test suite includes some screenshot tests with unusual diacritics, which are
           # supposed to be covered by STIXGeneral.
           tools: fonts-stix
-      - uses: actions/checkout@v2
+      - uses: actions/checkout@v4
         with:
           repository: matrix-org/matrix-react-sdk
       - uses: actions/setup-node@v3