#Sleep

The Whys and Hows

Does Afternoon Napping Make Sense?

Many of us decline power naps because we believe they may interfere with a restful night's sleep in the future. However, it might be advantageous to us. Taking a nap in the afternoon is a common practice in many cultures. The Japanese are known to take "afternoon naps," or “hirune'', after lunch. The Spanish are also known to enjoy regular "siestas". Tech behemoths like Google, Samsung, and Facebook provide their employees with sleep pods in their workplaces so they can get some rest throughout the workday. A growing global trend is power sleeping. But is it really effective to take a little catnap during the day? Does it make you feel renewed and energized, or does it make you feel even more exhausted than before? Studies indicate that taking regular naps is beneficial to the long-term functioning of our brains. According to a 2023 study by researchers at University College London (UCL) and the University of the Republic in Uruguay, taking regular naps may help keep our brains bigger for longer and increase their general health. The scientists examined information from 35,000 participants, ranging in age from 40 to 69, who were involved in a study conducted by UK Biobank, a biomedical database and research resource. They examined previously discovered DNA fragments linked to individuals who frequently take naps.Those who napped frequently had brains that were more than 15 cubic centimeters (0.9 cubic inches) bigger than those of those who never napped during the day.How long should you nap for?(Source: Google Images) Timing is key for the perfect power nap. If you are going to have a nap, make sure you do it in the mid-afternoon and don't allow it to go on for longer than 20 minutes, says Morgan ( Kevin Morgan graduated in psychology from the University of Ulster before completing his doctoral research into sleep, hypnotic drug use and aging) . Your body is going to be more accommodating of daytime sleep between 2 pm and 4 pm as this is when there is a dip in the circadian rhythm and our body temperature drops, explains Morgan. If you try to nap in the morning your body temperature is still rising, meaning you feel more alert. You will have trouble sleeping at night if you put it off until too late in the day. It is very well known that a natural remedy is sleep for a lot of stress-related problems. Given our high level of evolution, mental capacity is essential. We require a lot of sleep at night because of this. Individuals who have trouble sleeping at night, like shift workers or parents of small children, will likely benefit from a time of controlled sleep during the day. For those who are able to nap, it's akin to using sleep as a resource that they can access whenever they choose. Yet that does not imply that we should all take naps.A nap may make you more alert, but it depends on when and how you do it ~(Source: Google Images) We have a phrase: 'irresistible napping,'" referring to the nearly uncontrollable temptation to nod off during the day. According to this, if a person finds themselves unable to avoid taking naps on a daily basis, it may be a sign of a sleep disorder that requires professional attention. It might also indicate that they are not receiving enough sleep at night or that they have a serious case of insomnia that calls for medical treatment, such as untreated sleep apnea, narcolepsy, or severe insomnia. It's critical to keep in mind that naps are not a substitute for getting a regular, deep sleep at night.The National Sleep Foundation states that if you are a healthy adult, you don't always require naps. Many adults don't want to take naps. However, a nap can be wise depending on how you're feeling in the afternoon. Individuals who find that naps are beneficial for them report that they provide them a creative boost that can increase their productivity in the second half of the day, extending the amount of time they can work efficiently and solve difficulties."Sleep is an investment in the energy you need to be effective tomorrow." — Tom Roth

4 Sep 2024

The Whys and Hows

Decoding the Mysteries: Do Octopuses Dream Like Humans?

In recent years, an increasing number of studies have demonstrated the critical importance of adequate sleep for human health. A broader biological implication of this is that sleep appears to be nearly universal in animals. Despite its importance, it is still unclear what sleep is for. Researchers are considering the idea of non-human animals dreaming during REM-like sleep because species act out waking-like actions in this condition. Sleep spindles are visible in octopuses' sleep, just as they are in humans. Furthermore, during the octopuses' peaceful sleep, the researchers discovered distinct brain waves. These closely mimic specific waveforms recorded in mammalian brains during non-REM sleep. These waves are referred to by scientists as sleep spindles. Scientists believe that these waves are important in octopus memory consolidation as they sleep. Dr. Tomoyuki Mano, the first co-author, employed a powerful microscope to discover that these sleep spindle-like waves occur in areas of the octopuses' brains associated with learning and memory. This implies a function similar to that of humans. The octopuses went into an active sleep phase that lasted about a minute every hour. Their brain activity closely reflected their awake state throughout this stage. This is similar to REM sleep in humans. Okinawa Institute of Science and Technology (OIST) researchers, in collaboration with the University of Washington, have closely examined brain activity and skin patterning in octopuses (Octopus laqueus) during this active period of sleep and discovered that they closely resemble neural activity and skin patterning behavior seen when awake. In mammals, wake-like activity occurs during rapid eye movement (REM) sleep, which is when most dreams occur. In several senses, the REM sleep state is contradictory. It is characterized by increased metabolic activity and brainwave patterns more akin to wakefulness. At the same time, most skeletal muscles relax (the exception being the eye muscles). Octopuses sleep in the same way as humans do but with a twist. The slumber bouts of these bright marine invertebrates are punctuated by bursts of frenetic activity. During sleep, the octopuses' eyes and arms quiver, their breathing becomes more rapid, and their skin flashes in a beautiful display of colors. The brain architecture of octopuses (and other cephalopods) differs dramatically from that of almost every other type of organism on the planet. They appear to be extremely intelligent, with extraordinary problem-solving abilities, and their brains have a few surprising similarities with humans. It's an intriguing discovery that could shed light on the evolution and function of sleep!

23 Dec 2023

The Whys and Hows

Combatting Sleeplessness: Some Effective Remedies Revealed

This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up. While everyone has different sleep needs, most people require a minimum of seven hours of sleep every night. Home remedies could be able to assist if your sleeping habits are negatively impacting your quality of life. Remedy 01: Meditation Sitting quietly and breathing slowly and steadily is the practice of mindfulness meditation. You watch the rising and passing of your breath, body, thoughts, feelings, and sensations. Numerous health advantages of mindfulness meditation are closely related to healthy living that encourages sound sleep. It is claimed to strengthen immunity, lessen stress, and enhance attention. Remedy 02: Yoga Yoga has been shown to improve the quality of sleep. Additionally, yoga may reduce stress, enhance physical health, and sharpen the mind. Select a style that emphasizes breathwork or moving meditation over strenuous physical movements. You may remain focused and in the moment by moving slowly and deliberately. Restorative and yin yoga are excellent choices. Aim for a couple of longer lessons each week in addition to regular self-practice sessions lasting at least 20 minutes. Before going to bed, you can practice these poses to help you de-stress. Remedy 03: Exercise Physical activity improves general health. It can improve your mood, increase your energy, help you lose weight, and encourage sound sleep. You should exercise in a moderate manner for at least 20 minutes a day in order to reap these benefits. A few times a week, you may incorporate some intense aerobic activity or weight training. Choose the time of day that will help you sleep the best and best meet your needs. Exercise based on your body's state, taking it into mind. While physical harm is a possibility, it is typically preventable with careful practice. Remedy 04: Massage If getting a massage from a professional is not an option, you can self-massage. Getting a massage from a friend or dear one might also be helpful. As your thoughts wander, concentrate on the sensations and feelings of touch. Look for advice and methods on the internet.Even though massage is usually safe, if you have any particular health issues that would limit its advantages, talk to your doctor. Do a skin patch test before using any lotions or oils if your skin is sensitive to them. Outlook: Generally speaking, insomnia is not an enormous issue. The majority of people who suffer from insomnia may wake up feeling exhausted or less than optimal, but after they have enough good sleep, these symptoms usually go away. Prolonged sleeplessness causes disruptions. Even while it's typically not harmful, there are still a lot of ways in which it might harm your life. Seeking advice from a healthcare professional is a wise move if you start to experience the symptoms of sleep deprivation. They can investigate potential reasons for your insomnia. They can also provide advice and care that will improve your quality of sleep.

15 Dec 2023

The Whys and Hows

The Secret Behind the Stones on Railway Tracks

For many, a train journey is a relaxing and enjoyable travel experience. However, as the train glides along the tracks, one might have wondered why there are stones strewn across them. These crushed stones are called track ballast and are essential to keep the railway tracks in place. Railway sleepers used to be made of wood, but nowadays, they are primarily made of pre-stressed concrete.The type of stone used for track ballast is equally important. Smooth and round pebbles, like those found in river beds, are not suitable as they might roll or slide against one another when a train passes on the tracks. To ensure that the railway tracks remain stable, sharp-edged stones are used as track ballast. The stones perform various functions besides keeping the tracks in place, including preventing vegetation growth and facilitating proper drainage beneath or around the tracks to prevent water accumulation. Passing trains can generate immense vibrations and noise, which could be a problem for nearby buildings. To minimize vibrations, railways use a clamping technique consisting of Ethylene Propylene Diene Monomer rubber, which is highly resistant to heat, water, and mechanical strains. So, the next time you take a train journey, take a moment to appreciate the humble stones that keep the tracks in place.

1 May 2023

The Whys and Hows

Secrets of Sleep: The Surprising Reasons You Toss and Turn While You Snooze

Sleep is an essential component of our daily routine, and the position we sleep in can greatly affect the quality of our sleep. Many of us may have noticed that we tend to change our sleeping positions throughout the night, even though we are asleep. This behavior may seem strange, but it is actually a natural and necessary process for our bodies to maintain comfort and support during sleep. There are several reasons why we change our sleeping positions during the night. Firstly, discomfort is one of the most common reasons. If we are sleeping in a position that causes discomfort, our bodies may naturally adjust to find a more comfortable position. This can happen if we are sleeping on a hard surface or if the pillow is not providing enough support for our head and neck. Another reason for changing sleeping positions is to regulate body temperature. Our bodies naturally regulate temperature during sleep, and changing positions can help to distribute heat more evenly, preventing excessive sweating or cooling down too much. Moreover, changing sleeping positions can help to relieve pressure points and prevent the development of bedsores. Lying in the same position for extended periods can place pressure on certain areas of the body, causing discomfort and even pain. Changing positions can help to distribute the pressure more evenly, preventing the development of sores.

29 Apr 2023

The Whys and Hows

Global News

Plant Based Diets Linked to Reduced Sleep Apnoea Risk; Finds Study

In the Headlines~ A plant-based, nutritious diet has been linked to a roughly five percent reduction in the incidence of sleep apnea, according to research. According to research that was published in ERJ Open Research, those who ate the most fruits, vegetables, whole grains, and nuts had a 19% lower risk of developing sleep apnea than people who ate the fewest plant-based, healthful foods. The hazards for men and women were also shown to differ, with a plant-based diet having a greater impact on lowering the risk of apnea in males. When your airways narrow too much while you sleep, it can lead to sleep apnea and make it difficult for you to breathe normally. Obesity, long necks, drinking alcohol and smoking, and sleeping on your back have all been related to it. What is Sleep Apnea & Its Type? Breathing repeatedly stops and begins as you sleep, a frequent symptom of sleep apnea. This may make it so that your body doesn't obtain enough oxygen. If someone tells you that you gasp or snore while you sleep, or if you suffer other symptoms of poor quality sleep, such as increased daytime drowsiness, you might want to discuss sleep apnea with your healthcare physician. Here are the primary forms of sleep apnea: The most prevalent kind, known as obstructive sleep apnea (OSA), is brought on by relaxed throat muscles that obstruct airflow into the lungs. Central sleep apnea (CSA) is a condition in which the brain fails to communicate with the breathing muscles correctly. Treatment-emergent central sleep apnea, or complicated sleep apnea, is when an individual with OSA, as determined by a sleep study, develops CSA while undergoing OSA therapy. Consult your healthcare physician if you believe you may have sleep apnea. In addition to relieving your symptoms, treatment may help avoid cardiac issues and other consequences. Further Leads On The News ~ The study's principal investigator, Dr. Yohannes Melaku of Flinders University in Adelaide, Australia, stated: "These results underscore the significance of diet quality in reducing the risk of obstructive sleep apnea." These gender variations are significant because they highlight the necessity for individualized dietary therapy for obstructive sleep apnea patients. Although the study's purpose is unclear, it is possible that eating a plant-based, healthful diet lowers inflammation and obesity. These are the main risk factors for obstructive sleep apnea. Diets high in antioxidants and anti-inflammatory ingredients and low in toxic dietary components can affect muscle tone, fat mass, and inflammation—all related to risk. Researchers looked at information provided by 14,210 participants in the US National Health and Nutrition Examination Survey, who provided 24-hour food diary data. Foods were divided into three groups: animal foods (meat, dairy, eggs, fish, shellfish, and vegetables), less healthy plant foods (refined grains, potatoes, sugar-sweetened beverages, sweets and desserts, and nuts), and healthy plant foods (whole grains, fruits, vegetables, nuts, legumes, tea, and coffee). In addition, participants responded to a questionnaire intended to determine the likelihood that they had sleep apnea. Heading the European Respiratory Society assembly on sleep-disturbed breathing, Prof. Sophia Schiza stated: “Being aware that incorporating a wide variety of vegetables, fruits, and whole grains into our diet while minimizing the consumption of unhealthy foods and sugary drinks can greatly improve our overall health." This resultant statement provides a focus on the encouragement of a plant-based diet among target audiences at large! “Food is really and truly the most effective medicine.” ― Joel Fuhrman .

4 Mar 2024

Global News

Sleep Your Way Through Europe: Dutch Entrepreneur Launches Hostel-on-Rails Service

A Dutch entrepreneur has launched an overnight sleeper train operation throughout Europe, providing travelers with a unique hostel-on-wheels experience. The venture, called European Sleeper, aims to offer a sustainable and comfortable alternative to air travel. The service currently operates between Amsterdam and Prague, with plans to expand to other destinations in the near future. The trains feature private cabins and shared sleeping compartments, as well as a lounge and dining car. The founder of European Sleeper, Chris Engelsman, said the service was designed to bring back the romance of train travel and provide a more eco-friendly way to explore Europe. "We believe that train travel should be affordable, comfortable, and accessible to everyone," he said. The sleeper train service has been well-received by travelers, with many praising the convenience and comfort of the experience. It also offers a more sustainable option for those looking to reduce their carbon footprint while traveling. The European Sleeper service is part of a growing trend towards sustainable travel options, as more and more people become aware of the environmental impact of air travel. It is hoped that initiatives like this will encourage more people to explore Europe by train and reduce the reliance on air travel for long-distance journeys.

26 May 2023

Global News

Positive Reads

Scented Dreams: How Fragrances During Sleep Unleash a Memory Miracle for Seniors, Reveals New Study

A groundbreaking study conducted by neuroscientists at the University of California, Irvine has revealed that the smell of a simple fragrance during sleep can lead to a major memory boost in older adults. The research, published in Frontiers in Neuroscience, highlights a non-invasive and easily accessible technique for enhancing memory and potentially preventing dementia. Over a period of six months, participants aged 60 to 85 without memory impairment were exposed to a fragrance for two hours every night while they slept. The enriched group received full-strength fragrance cartridges, while the control group received the scent in smaller amounts. The results were astonishing, as the enriched group demonstrated a remarkable 226% increase in cognitive performance compared to the control group. Brain imaging further showed improved integrity in the brain pathway known as the left uncinate fasciculus, which connects the medial temporal lobe to the decision-making prefrontal cortex. This pathway tends to weaken with age, but the fragrance exposure appeared to bolster its function. The findings build on previous knowledge linking smell and memory, as well as the connection between olfactory capacity and neurological diseases such as Alzheimer's and Parkinson's. By harnessing the power of scent during sleep, researchers have eliminated the need for participants to dedicate specific waking hours to the memory-enhancing intervention. The researchers are now eager to explore the impact of this technique on individuals with diagnosed cognitive decline, with hopes of developing olfactory therapies for memory impairment. A commercial product based on the study is expected to be available on the market later this year.

10 Aug 2023

Positive Reads

How an Apple Watch Detected a Deadly Embolism and Saved a Woman's Life

An Apple Watch has been credited with saving the life of a woman from Illinois after it alerted her to a potentially life-threatening medical issue while she was sleeping. Erin Sykes, a 26-year-old nurse, had been wearing her Apple Watch to bed when she received a notification that her heart rate had spiked to 169 beats per minute. Sykes, who had no prior history of heart problems, immediately went to the emergency room where doctors discovered she had a pulmonary embolism, a blockage in one of the arteries in her lungs. According to medical experts, pulmonary embolisms can be fatal if not treated quickly. However, Sykes was able to seek medical attention in time and is now recovering. Sykes credits her Apple Watch for detecting the medical issue, stating that she would have otherwise slept through the night and not known about her condition until it was too late. The incident has once again highlighted the potential life-saving capabilities of wearable technology. While many people use smartwatches and other wearable devices for fitness tracking and other purposes, they can also play an important role in monitoring health and detecting potential medical issues. As wearable technology continues to evolve, it is likely that we will see more instances of these devices saving lives and helping people stay healthy.

29 Jun 2023

Positive Reads

Silence the Snores: Follow These Expert-Approved Tips to Get a Peaceful Night's Sleep

Snoring can be a frustrating and disruptive problem, not just for the person snoring but also for their partner or anyone else sharing a sleeping space. Fortunately, there are several methods that can help reduce or even eliminate snoring altogether. One of the most effective ways to stop snoring is to sleep on your side instead of your back. This can prevent the tongue and soft tissues in the throat from collapsing and obstructing the airway, which is a common cause of snoring. Another option is to elevate the head of your bed by a few inches, which can help keep the airway open. For those who are overweight or obese, losing weight can also be a game-changer when it comes to snoring. Excess weight can put pressure on the airway and make it more likely to collapse during sleep, leading to snoring. By shedding those extra pounds, many people see a significant reduction in snoring. Avoiding alcohol and sedatives before bed can also help reduce snoring, as they can relax the muscles in the throat and lead to more frequent and intense snoring. Instead, try drinking a warm cup of herbal tea or taking a relaxing bath to unwind before bedtime. Finally, if these methods don't work, there are several devices and treatments available that can help reduce snoring. These include nasal strips, oral appliances that help keep the airway open, and even surgery in some cases. By taking steps to address snoring, individuals can enjoy more restful and peaceful sleep, as well as improve their overall health and well-being.

5 Apr 2023

Positive Reads

Employees of this Bengaluru Based Firm Get a Surprise Holiday for International Sleep Day!

In a world where work-life balance is becoming increasingly important, Wakefit Solutions, a Bengaluru-based startup, is taking employee well-being to a whole new level. The company gave its employees a surprise holiday on March 17th, in celebration of International Sleep Day! The startup, which specializes in home-and-sleep solutions, has been gaining popularity in recent years, thanks to its innovative products and services. However, what really sets Wakefit Solutions apart is its focus on employee wellbeing. Last year, the company introduced a "Right to Nap" policy, allowing its employees to take a 30-minute nap during working hours. This year, the company is taking things a step further, by giving its employees an entire day off to rest and recharge. The company's decision to celebrate International Sleep Day in such a unique and meaningful way is not surprising. In fact, the startup is known for its commitment to promoting wellness practices among its workforce. According to the company's latest Great Indian Sleep Scorecard, there has been a 21% increase in people feeling sleepy during work hours since 2022 and an 11% spike in people waking up tired. In light of these findings, the company felt that it was important to prioritize employee well-being by giving them a day to catch up on much-needed sleep. In a message sent to all employees, Wakefit Solutions stated: "As sleep enthusiasts, we consider Sleep Day a festival, especially when it falls on a Friday! You can avail of this leave like any other through the HR portal." The company's decision to grant its employees an optional holiday indicates its commitment to developing a culture that strongly promotes self-care. In a world where burnout and stress are all too common, initiatives like these are a breath of fresh air. We can only hope that more companies will follow in Wakefit Solutions' footsteps and prioritize employee well-being in the years to come.

17 Mar 2023

Positive Reads

The Science of Dreaming

Dreams are a phenomenon that has puzzled humans for centuries. Even in modern times, the science behind dreams is still not completely understood. However, researchers have made significant strides in understanding the mechanisms that drive our dreams and what they could mean. Dreams occur during the rapid eye movement (REM) stage of sleep, which is a stage of deep sleep where brain activity is at its highest. During REM sleep, the brain is very active and produces a range of complex and vivid mental images, emotions, and sensations. While the exact function of REM sleep is still unknown, researchers believe it plays a critical role in consolidating memories, learning, and emotional regulation. One theory suggests that dreams are the result of the brain’s attempt to make sense of random signals that are firing in the brain during REM sleep. According to this theory, the brain constructs a narrative or a story around these signals, which we experience as a dream. This theory is supported by studies that show that the brain regions associated with storytelling and imagination are more active during REM sleep than during other sleep stages. Another theory proposes that dreams are a way for the brain to process and make sense of emotions and experiences. According to this theory, the brain uses dreams to consolidate and integrate emotional memories and experiences, which can help us regulate our emotions better in waking life. This theory is supported by studies that show that people who experience trauma or emotional upheaval tend to have more vivid and emotionally charged dreams. Overall, while there is still much to be learned about the science behind dreams, researchers have made significant strides in understanding the complex mechanisms that underlie this fascinating phenomenon.

10 Feb 2023

Positive Reads

5 Eating Habits That Help You Sleep Good

Getting a good night's sleep is essential for overall health and well-being. However, many people struggle with falling and staying asleep. One factor that can impact sleep quality is diet. Certain foods can disrupt sleep while others can promote it. Here are five food habits that can help improve your sleep: Limit caffeine intake: Caffeine is a stimulant that can disrupt sleep. It is found in coffee, tea, soda, and chocolate. It is best to avoid caffeine in the evening, and if you must consume it, try to do so at least six hours before bedtime. Eat a light dinner: Eating a heavy, high-fat meal close to bedtime can cause discomfort and indigestion, making it difficult to fall asleep. A light dinner consisting of protein, vegetables, and whole grains is recommended. Incorporate tryptophan-rich foods: Tryptophan is an amino acid that promotes sleep by increasing the production of melatonin. Foods high in tryptophan include turkey, chicken, fish, tofu, nuts, and seeds. Avoid alcohol: While alcohol can help you fall asleep faster, it disrupts the sleep cycle, causing poor quality sleep. It is best to avoid alcohol before bed. Have a bedtime snack: A small snack before bed can promote sleep by stabilizing blood sugar levels. A combination of complex carbohydrates and protein, such as whole-grain crackers and cheese or apple slices with almond butter, can help induce sleep. In conclusion, incorporating these food habits can improve sleep quality and promote overall health and well-being. Additionally, maintaining a regular sleep schedule and engaging in relaxation techniques, such as meditation or deep breathing, can also aid in a good night's sleep.

9 Feb 2023

Positive Reads

Why Do We Snore?

Snoring is a common problem that affects people of all ages and genders. It is caused by a variety of factors, including nasal congestion, obesity, and sleep position. However, the most common cause of snoring is the collapse of the airway during sleep. When we sleep, the muscles in our throat and tongue relax, causing the airway to narrow. This can lead to snoring as the air struggles to pass through the narrowed airway. In some cases, the airway can become completely blocked, leading to a condition called sleep apnea. Obesity is another common cause of snoring. People who are overweight or obese are more likely to snore because they have excess fat around their neck and throat. This fat can put pressure on the airway, making it more difficult for air to pass through. Nasal congestion is another common cause of snoring. When the nasal passages are blocked, it can make it difficult for air to pass through, leading to snoring. This can be caused by a variety of factors, including allergies, colds, and sinus infections. Adding more to it, sleep position can also play a role in snoring. People who sleep on their back are more likely to snore than those who sleep on their side. This is because when we sleep on our back, our tongue and soft palate can fall to the back of the throat, blocking the airway. It is important to address the underlying cause of snoring in order to find a solution that works for you. If your snoring is caused by a medical condition, it is important to seek medical attention to address the underlying problem. In addition, lifestyle changes, such as weight loss and sleeping on your side, can also be effective in reducing snoring.

21 Jan 2023

Positive Reads

Why Sleeping Early Is Important?

Sleeping early is one of the most important factors in maintaining a healthy lifestyle. Not only does it help to improve your physical health, but it also has a positive impact on your mental and emotional well-being. One of the main benefits of sleeping early is that it helps to regulate your body’s circadian rhythm. This is the internal clock that controls your sleep-wake cycle, and when it is disrupted, it can lead to a host of health problems. Sleeping early ensures that your body is able to stick to its natural schedule, which can help to prevent insomnia, fatigue, and other sleep disorders. Another benefit of sleeping early is that it can help to improve your overall mood. Studies have shown that people who sleep early tend to have better moods and a more positive outlook on life. This is because getting enough sleep can help to reduce stress and anxiety, and it also promotes the production of endorphins, which are the chemicals that make us feel happy and relaxed. Sleeping early can also help to boost your immune system. When you sleep, your body is able to repair and rejuvenate itself, which can help to prevent infection and illness. Additionally, sleeping early can also help to improve your memory and cognitive function. This is because sleep is when your brain processes and consolidates information, which can help to improve your ability to learn and remember new things. By making sure that you get enough sleep, you can help to prevent a wide range of health problems and improve your overall quality of life.

19 Jan 2023

Positive Reads

5 Ways to Beat Monday Blues

Monday blues, or the feeling of dread or unhappiness that can come with the start of a new work week, is a common experience for many people. If you're struggling to shake off the Monday blues, here are five strategies that may help: Plan something enjoyable for the start of your week: Whether it's a fun activity with friends, a relaxing hobby, or a special treat for yourself, having something to look forward to can help you start your week on a positive note. Get plenty of sleep: Lack of sleep can contribute to feelings of stress and negativity, so make sure you're getting enough rest over the weekend. Exercise regularly: Physical activity has been shown to improve mood and reduce stress, so try incorporating some form of exercise into your weekly routine. Practice gratitude: Focusing on the things you're grateful for, even if it's just small things like a sunny day or a good cup of coffee, can help shift your perspective and improve your mood. Set realistic goals for the week: Having a clear idea of what you need to accomplish can help you feel more in control and motivated. Just be sure to set achievable goals and break them down into manageable tasks to avoid feeling overwhelmed. Beating the Monday blues is all about finding ways to make Monday feel less daunting and more manageable. Whether it's through self-care practices, setting achievable goals, or finding enjoyable activities to look forward to, there are many strategies you can try to start your week off on a positive note.

9 Jan 2023

Positive Reads

Wake Up Early and Shine Before the Sun Does

The early bird gets the worm. It is also said that the first step to winning is waking up early. Waking up early has its benefits. Here are a few of them: Improved Cognitive function People who get up early typically have a higher concentration and are more alert and enthusiastic throughout the day. Success and getting up early could go hand in hand. According to a 2010 study, morning people are more aggressive and goal-oriented, have superior problem-solving abilities, and perform better in school, eventually enrolling in top-tier universities and securing well-paying jobs. Improves the Quality of Sleep Consistently getting enough sleep helps your body heal by enhancing your immune system, emotions, and basic cognitive functioning. Getting up early makes it simpler to go to bed early, and maintaining regular sleep and wake hours controls your circadian cycle and promotes deeper night time sleep. Time to Spare for Breakfast You can prepare a balanced and healthy breakfast if you get up early. A filling breakfast increases your propensity to choose healthier snacks later in the day, potentially lowering your risk of weight gain and obesity. Time for Morning Workouts Starting your day off on the right foot by working out in the morning when you're feeling the most energized is beneficial for both your physical and mental health. Waking up early makes time for the morning workouts. Better Mood and Mental Health Early risers have a more positive outlook than people who stay up late. They are found to be happier, more conscientious, and more upbeat people. Female early risers also have a significantly lower risk of mental diseases like depression or anxiety. So now, you have reasons enough to wake up early and welcome the sun!

8 Nov 2022

Positive Reads

Know More About the Benefits of Having an Early Dinner

We all know how important it is to have a balanced diet to enjoy good health. However, few people know about the proper time to have food, especially dinner. There have always been debates and discussions on the correct frequency and quantity of meals, but one thing is certain- eating dinner early is extremely beneficial. Let us see how an early dinner has positive effects on our health. Induces Weight Loss Eating dinner early aids in weight loss as you are more likely to consume fewer calories. Experts are of the opinion that the ideal time to have dinner is by 7 p.m. By wrapping up dinner early, the body tends to burn calories which otherwise would have been stored as fat. Improves Mood and Energy Levels Eating early keeps the mood elevated and energy levels high so that you can efficiently perform your duties until bedtime. Early dinner helps your body to stabilize blood sugar levels which in turn makes you feel less fatigued and irritable. Improves Digestion Eating dinner and going to bed without a sufficient gap leads to many problems like acid reflux, gas, bloating, or abdominal pain which are symptoms of indigestion. Food needs to be digested properly before lying down. Therefore, it is advisable to leave a long gap between dinner and sleep so that the digestive system can function effectively. Promotes Better Sleep I have observed that whenever I have a heavy meal just before sleep, I get bad dreams that night. Well, that is my personal observation and might not hold true for all, but it has been proved that eating dinner close to bedtime disrupts sleep and can affect your REM or deep sleep, causing restlessness or sleeplessness. An early dinner leads to proper digestion of food before dinner time thus inducing sound sleep. Improves Heart Health Eating late makes one eat more. This often leads to an increased calorie intake which when not burnt is converted into triglycerides, a fatty acid that increases the risk of heart attack and stroke. Therefore, always have your dinner early to reduce the risk of triglycerides formation. You may not be able to sleep early due to work pressures or the lure of series, movies or social media, but do find time to enjoy an early dinner so that you remain healthy and happy.

21 Oct 2019

Positive Reads

Good News

Sleep Revolution: Groundbreaking Trial Reveals Cannabinol Product Outperforms Melatonin for Restful Nights

In a groundbreaking trial conducted by private companies, the efficacy of pure cannabinol (CBN) as a sleep aid has been proven to surpass that of melatonin. The study, which involved over 1,000 participants from across the United States, sheds light on the benefits and limitations of this cannabis-derived compound. The trial compared the effects of CBN, melatonin, and a placebo, with participants receiving different doses of these substances. The results demonstrated that CBN not only outperformed melatonin in reducing sleep disturbances but also showed a dose-dependent response along a U-shaped curve. Significant improvements in sleep quality were reported by participants who received 50 milligrams of TruCBN, a CBN product used in the study. The melatonin group also experienced notable improvements, although not to the extent observed in the CBN group. Dr. Jeff Chen, co-founder and CEO of Radicle Science, the clinical research company behind the trial, expressed enthusiasm about the discovery, particularly regarding the dose-response curve. He emphasized the importance of real-world evidence in understanding how drugs work beyond the controlled settings of clinical trials. The findings of this trial provide valuable insights into the potential therapeutic effects of CBN and its role as a sleep aid. With sleep disturbances affecting a significant portion of the population, this research opens up new possibilities for addressing disrupted sleep patterns and improving overall well-being. Further exploration of cannabinoids, including CBN, CBD, and CBG, is underway to unlock their full medicinal potential. As research continues, these findings contribute to a growing body of evidence supporting alternative approaches to sleep management and offering a glimmer of hope for those seeking effective and natural solutions to their sleep-related issues.

9 Aug 2023

Good News

Global Inspirations

Camping sets body clock right if you can’t wake up in time.

Anyone having trouble sleeping at night and getting up for work in the morning, can feel the difference after a week of camping in nature. It’s because, your internal biological clock synchronizes to a natural light-dark cycle in open skies, as per study results. A week of witnessing real dawn and dusk with starry nights had the great effect on people used to remain awake late night. In these natural conditions, you revert to an early bird’s schedule. The research was conducted by Kenneth Wright of the University of Colorado Boulder and his colleagues. The studies conducted by them under controlled conditions came out with the result that a typical, modern environment creates around a two-hour delay in the circadian clock and individuals stay up till late in the night and got up around 8 AM the next morning. After spending about a week in the natural lighting conditions in camp, circadian clock timing reverted back two hours and usual sleeping timings restored. Alternatively, some other strategies can also be followed, according to researchers, as all can’t go for camping for a week. This can be achieved by going for a morning walk. Also, keeping your window shades open for Sun light at office followed by going outside for lunch will suffice. Keeping the lights down in the evening, turning the computers and TV screens off will also help. This will help you to sleep on time in night and wake up fresh in the morning.

20 Mar 2017

Global Inspirations