Tuesday June 25, 2019

Unable to Sleep at Night? This One Trick Can Help Advance Snooze Time by 2 Hours

Having a late sleep pattern puts you at odds with the standard societal days

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Sleep, Night, Trick
Such changes can also lead to improved performance in the mornings. Pixabay

Researchers have found that a simple tweak to the sleeping patterns and maximising outdoor light during the mornings for a period of three weeks can help night owls — people with extreme late sleeping and waking habits – bring forward their sleep/wake timings by two hours.

Such changes can also lead to improved performance in the mornings, better eating habits and a decrease in depression and stress among people with late sleeping habits, showed the findings.

The study, published in the journal Sleep Medicine, showed that it was possible to shift the circadian rhythm of ‘night owls’ using non-pharmacological and practical interventions.

“Having a late sleep pattern puts you at odds with the standard societal days, which can lead to a range of adverse outcomes – from daytime sleepiness to poorer mental wellbeing,” said study co-author Andrew Bagshaw from the University of Birmingham in the UK.

Sleep, Night, Trick
A simple tweak to the sleeping patterns and maximising outdoor light during the mornings for a period of three weeks can help night owls. Pixabay

The researchers wanted to see if simple things could solve this issue.

In an experiment with a small group of participants that spanned for three weeks, the group were asked to wake up two-three hours before regular wake up time and maximise outdoor light during the mornings.

They were also asked to go to bed two-three hours before habitual bedtime and limit light exposure in the evening, have fixed sleep/wake times on both work days and free days and have breakfast as soon as possible after waking up, eat lunch at the same time each day, and refrain from eating dinner after 7 p.m.

“We wanted to see if there were simple things people could do at home to solve this issue. This was successful, on average allowing people to get to sleep and wake up around two hours earlier than they were before,” Bagshaw said.

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“Most interestingly, this was also associated with improvements in mental wellbeing and perceived sleepiness, meaning that it was a very positive outcome for the participants.” (IANS)

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Less Sleep Can Create Mental Health Problems in Students: Study

With every additional night of insufficient sleep, the risk of experiencing mental health symptoms increased

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Sleep, Mental Health, Students
"It was really surprising to see how strongly insufficient sleep was associated with a wide variety of mental health symptoms among college students. Pixabay

Insufficient sleep is associated with a wide range of mental health issues such as anxiety, self-harm and suicide ideation among students and athletes, according to a study.

Published in the journal Sleep, the study analysis involved 110,496 students, out of which 8,462 were athletes.

“It was really surprising to see how strongly insufficient sleep was associated with a wide variety of mental health symptoms among college students,” said lead author Thea Ramsey from the University of Arizona in the US.

With every additional night of insufficient sleep, the risk of experiencing mental health symptoms increased on average by more than 20 per cent.

Sleep, Mental Health, Students
Insufficient sleep is associated with a wide range of mental health issues. Pixabay

The risk also increased by 21 per cent for depressed mood, 24 per cent for hopelessness, 24 per cent for anger, 25 per cent for anxiety, 25 per cent for desire to self-harm, 28 per cent for functional problems and 28 per cent for suicide ideation.

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“The fact that sleep health was so strongly related to mental health is important since the majority of college students don’t get the recommended amount needed for optimal health and functioning,” said Michael Grander from the varsity. (IANS)