Tag Archives: sleep

Why Some People Thrive on Just 4 Hours of Sleep: Unveiling the Secrets to Restful Living

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In today’s fast-paced world filled with screens and distractions, quality sleep is increasingly rare. Alarmingly, over 1/3 of the US adult population is not achieving the recommended amount of sleep nightly.

However, a select few possess unique biological advantages, allowing them to thrive on much less sleep.

Believe it or not, around 1 to 3 percent of the population are “short sleepers” who function optimally on just 4 to 6 hours of sleep each night.









What’s even more fascinating is that scientists are beginning to uncover the reasons behind this phenomenon. They are exploring whether others may eventually gain this ability.

This suggests that, in the not-so-distant future, you may only need four hours of sleep for optimal functioning.

Who Are the Hidden Superheroes?

Natural short sleepers do not achieve their unique traits through mindset or willpower; it is a biological adaptation.

Recent research has identified specific genes that allow some individuals to sleep significantly less without negatively impacting their health.

A notable discovery involves a gene called December 2nd, which regulates orexin levels—a brain chemical that enhances alertness.

While low orexin levels can lead to narcolepsy, those who are naturally short sleepers seem to produce elevated amounts, enabling them to stay awake on less rest.

Orexin, produced in the hypothalamus, enhances alertness, concentration, and sleep cycle regulation – Credit: Getty

When researchers introduced this mutation into mice, they found that these mice required less sleep without experiencing cognitive decline typically associated with sleep deprivation.

Since then, at least seven genes have been implicated in this unique sleep pattern, consistently yielding shorter sleep cycles without apparent drawbacks.

According to Professor Guy Leszziner, a neurologist and sleep expert, the evidence points to genetic factors as the key determinant of natural short sleepers.

Such individuals are rarely seen in clinics, as their unique sleep patterns are often mistaken for normalcy unless pointed out by someone close.

“Short sleepers often don’t realize their patterns are unusual until others highlight it,” he explains. “There may be others with similar patterns, particularly if there’s a family history, so it feels normal to them.”

While natural short sleepers are genetically uncommon, research into their mechanisms is rapidly gaining momentum.

This leads to intriguing possibilities: instead of waiting for nature to endow us with this gift, could we one day engineer it?

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Introducing CRISPR

CRISPR is a revolutionary gene-editing technology granting scientists the capability to alter DNA with astounding precision. Initially part of bacterial defense systems, it now stands as one of the most potent tools in modern biology.

This technology employs enzymes as “programmable scissors.”

By assigning short genetic addresses to these enzymes, scientists can direct their actions precisely within the genome. Once they cut, the cell’s repair mechanisms can delete genes, correct mutations, or insert new DNA.

Currently, CRISPR is mainly utilized for treating genetic conditions such as sickle cell disease. However, as technology progresses, many researchers speculate it could extend to enhancing human capabilities, including sleep.

At GITEX Global, Dr. Trevor Martin, CEO of genetic engineering firm Mammoth Biosciences, shared:

“They don’t just persevere; they actually require only three hours of sleep. While we discuss longevity, imagine if everyone had access to that!”

His company is focused on creating new CRISPR tools that are smaller and simpler to introduce into human cells than earlier versions.

“Our mission is to eradicate genetic diseases,” he states in BBC Science Focus. “We are developing CRISPR technology capable of extensive editing in every cell in the body.”

While Mammoth is currently addressing rare genetic conditions like familial chylomicronemia syndrome, Martin emphasizes the broader potential of this technology, stating, “There’s no reason to stop there.”

CRISPR empowers scientists to edit genetic code with unmatched accuracy – Photo courtesy of Getty

So, how feasible is it to edit someone to become a short sleeper? Leszziner asserts it’s theoretically achievable, though complex.

“In theory, if all responsible genes can be identified, altering someone’s genetic makeup is possible,” he explains. “However, it is not as straightforward as simply removing or modifying one gene.”

Social considerations also come into play. “If everyone suddenly had three to four extra hours each day, society would need a significant reconfiguration,” Leszziner notes. “Would those hours be utilized for work or enjoyment? The answer remains uncertain.”

A “One-Time” Upgrade

Concerns may arise that, even if such a treatment becomes available, access could be limited to a privileged few.

Fortunately, Martin reassures that this technology is inherently designed for accessibility.

“The incredible aspect of genetic medicine, often overlooked, is that it can be a one-time solution,” he explains. “You won’t need continuous medication; a single visit to a healthcare provider could suffice. While cost is a topic, lengthy medical infrastructures won’t be necessary.”

For now, transforming someone into a short sleeper remains hypothetical. Yet, the science of sleep efficiency is expanding rapidly, and CRISPR technology is progressing even faster.

For the first time, researchers can plausibly assert that it might be feasible to increase your waking hours by three to four hours each day.

This may not happen today or tomorrow, but soon, a day will come when sleeping just four hours will be a reality. Prepare yourself to grasp that potential!

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Source: www.sciencefocus.com

How Your Partner May Be Disturbing Your Sleep Without You Knowing

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Discover how duvet hogging affects your sleep quality and relationships.

Shutterstock/Vasylchenko Nikita

If you share a bed with your partner, it’s common to experience more nighttime awakenings than if you sleep solo. While many of these disturbances are fleeting and forgotten by morning, there are effective strategies to address them.

Research indicates that couples often believe they sleep better together, yet studies show that shared sleeping leads to more disrupted sleep patterns. According to Sean Drummond from Monash University, Melbourne, this discrepancy is significant.

To delve deeper into co-sleeping’s effects on sleep quality, Lionel Rayward from the Queensland University of Technology conducted a systematic review. Every study reviewed indicated interference from a partner, with 30-46% of couples’ movements correlated. This means every time one partner adjusts — whether pulling back covers or rolling over — the other feels it too.

In one noteworthy study, researchers found an average of 51 leg movements per night for solo sleepers compared to 62 when coupled, translating to 2 additional awakenings per night, as detected by brain activity monitoring.

Drummond’s team also equipped couples with movement-detecting smartwatches, revealing an average of 6 awakenings per night due to partner movements. Interestingly, most individuals only recall one of these disturbances the next day, suggesting minor impact on overall sleep quality. “If both partners are healthy sleepers, these awakenings often go unnoticed,” Drummond explains.

However, if one partner suffers from snoring or insomnia, it can exacerbate sleep issues. As Drummond points out, “Individuals with insomnia frequently toss and turn, making it difficult to maintain a peaceful night’s sleep and consequently disrupting their partner’s rest.”

This sleep disturbance can lead to what some refer to as “sleep divorces,” where partners opt for separate sleeping arrangements to minimize disturbances. “While sleeping apart isn’t inherently harmful, some may view it as a relationship failure. In my view, addressing the underlying sleep issues is the better approach,” remarks Drummond.

For instance, Drummond’s research demonstrates that cognitive behavioral therapy (CBT) can be highly effective, especially if both partners struggle with insomnia. Couples can attend sessions together, leading to improved sleep for both.

To resolve disputes over blankets or varying temperature preferences, Rayward suggests trying the “Scandinavian method,” which involves sharing the bed but using separate blankets.

Solutions for snoring include the use of continuous positive airway pressure (CPAP) machines to keep airways open, as well as mandibular advancement devices that adjust the jaw position, making breathing easier and reducing snoring. According to Amal Osman from Flinders University, many individuals only snore when sleeping on their backs, which can sometimes be mitigated by using a backpack to encourage side sleeping.

In the UK and US, about 80-90% of married couples share a bed, while in Japan, many mothers sleep with their children and fathers often sleep separately to not disturb their families in another room.

Co-sleeping is potentially the most prevalent form of sleep throughout human history, offering warmth and security. For example, archaeologists discovered a 77,000-year-old plant mattress in South Africa, large enough to accommodate an entire family.

Even in pre-industrial times, communal sleeping was standard practice. The Hadza people of Tanzania, for instance, sleep closely together in family units. Research indicates that Hadza adults awaken regularly; they engage in nighttime vigilance, with 40% often remaining alert or dozing at various times through the night. Despite these nightly awakenings, they report no sleep issues.

This suggests you shouldn’t be overly concerned about occasional disturbances from your partner. As Drummond notes, “Everyone wakes up several times a night. It’s unrealistic to expect continuous sleep.”

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Source: www.newscientist.com

Why Cats Sleep on Their Sides: The Cutest Sleeping Habits Explained

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Why do cats prefer to sleep on their sides? It’s a puzzling question that every cat owner has asked. Although the answer remains elusive, one thing is clear: our feline friends have their quirks! Recently, research published in Current Biology indicates that cats tend to favor sleeping on their left side. This curious behavior is just the kind of unexpected trait we’ve come to love about cats.

Interestingly, there may be a very good reason behind this left-side preference. Cats are notorious for napping—so much so that there’s a vibrant community of cat lovers sharing zillions of sleeping cat videos on YouTube! Researchers in Europe and Canada analyzed 408 of these videos and found that in nearly two-thirds of them, the cats were comfortably curled up on their left side.

Behavioral lateralization is quite common in the animal kingdom, where many species tend to show a preference for one side. For instance, while most humans are right-handed, kangaroos demonstrate left-handed tendencies, and Asian elephants often exhibit a favored front leg.

The human brain, like that of many vertebrates, has hemispheres that specialize in different functions. The left hemisphere is generally linked with language processing, while the right focuses on spatial awareness and shapes.

The nerve pathways from the brain cross over at the base, meaning the right hemisphere governs the left side of the body, and vice versa. When cats wake up after sleeping on their left side, the right hemisphere—which is attuned to spatial awareness and quick movements—becomes activated first.

This instinctual behavior harks back to their wild ancestors, who needed to escape quickly from predators. Even though domesticated cats might not face as many threats, they’re still at risk. How often have you spotted a cat napping in the middle of the road?

Additionally, another compelling reason for this left-side preference stems from the right hemisphere’s faster response to emotionally stimulating stimuli—like moving toys or prey. This might explain why a sleep-heavy cat transitions into action so rapidly when it’s time for breakfast!

This article explores the question, “Why do cats prefer to sleep on their left side?” posed by Natasha Rita from Truro.

If you have more questions, feel free to email us at questions@sciencefocus.com or connect with us on Facebook, Twitter, or Instagram (please include your name and location).

For more intriguing science facts, don’t miss our Ultimate Fun Facts page.

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Source: www.sciencefocus.com

Uncovering Sleep Industry Myths: Why They Mislead Our Concerns About Sleep Quality

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The concern over sleep quality has become a common fixation for many. This is largely due to the booming sleep industry, which provides everything from wearable trackers that monitor sleep patterns to melatonin supplements designed to enhance your sleep experience. But is our anxiety over sleep justified?

Conventional wisdom suggests aiming for approximately 8 hours of uninterrupted sleep. This advice conveys that insufficient sleep can lead to serious health issues such as dementia and diabetes. However, as highlighted in this week’s cover story, adhering strictly to these sleep norms can be detrimental. Many individuals may adopt an “insomniac identity,” even if they do not genuinely suffer from insomnia. In fact, at least one-third of self-identified insomniacs report satisfactory sleep.

Recent studies reveal that our perceptions about sleep significantly influence cognitive performance. Beliefs about sleep quality can impact our abilities more than actual sleep data. Furthermore, the rigid 8-hour guideline is more flexible than commonly believed. Research shows that consistently getting over 6 hours of sleep does not lead to documented adverse effects, while 7 hours of sleep may actually contribute to longevity, with no additional benefits derived from longer sleep durations. It’s crucial to recognize that worrying about sleep often exacerbates the problem rather than alleviates it.

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The sleep industry might help us realize that most people are sleeping better than they think.
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There are solutions available. The sleep industry has the potential to shift its focus toward technology that tracks and shares individual sleep data, which could help those mistakenly believing they suffer from insomnia understand their actual sleep quality. This may lead to more achievable sleep goals set by health organizations and medical professionals, while also clarifying that occasional sleep deprivation is manageable.

On a personal note, knowing that the difficult standards imposed on us may not be as absolute as we perceive can provide relief. Your preoccupation with sleep might have become more of a hobby than a concern, but perhaps it’s time to explore new interests.

Source: www.newscientist.com

Boost Sleep, Energy, and Concentration with Magnesium Supplements: Do They Work?

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Can Magnesium Supplements Improve Sleep and Energy Levels?

Maria Korneeva/Getty Images

In the 1600s, affluent individuals in England frequented the Epsom Common well, believed to contain healing waters. Despite its bitter taste, the water is recognized for its powerful laxative effects, which many found beneficial for relieving discomforts caused by a rich, meat-heavy diet. “Visitors drink several glasses of this unique water, noting the beneficial effects,” reported one satisfied customer . This was later attributed to the high concentration of magnesium sulfate, commonly known as Epsom salt.

Fast forward to today, and the health benefits of magnesium are once again in the spotlight, with many dubbing it “the supermineral of the modern era.” Social media is filled with testimonials claiming that magnesium supplements can enhance sleep quality, boost energy levels, improve mental clarity, promote healthy bowel movements, support heart health, and alleviate conditions such as muscle pain, anxiety, migraines, and PMS symptoms. However, with various forms of magnesium available, it’s essential to determine their efficacy.

Magnesium is undoubtedly crucial for health, participating in numerous enzymatic reactions and aiding in critical bodily functions. It stabilizes structures such as DNA and ATP (adenosine triphosphate), facilitates nerve signal transmission, muscle contraction, and regulates heart rhythm. Nutrition experts advocate obtaining magnesium from a balanced diet rather than relying solely on supplements, as whole foods also provide essential vitamins and minerals.

Rich sources of magnesium include nuts, seeds, leafy greens, whole grains, legumes, meats, seafood, dark chocolate, and some beers. Individuals with sufficient dietary magnesium likely won’t benefit from additional supplements, as their bodies may simply excrete the excess.

However, obtaining adequate magnesium from food sources is increasingly challenging due to the prevalence of processed foods lacking in this vital mineral. Furthermore, soil depletion from intensive farming practices has diminished magnesium levels in fresh produce, leading to studies indicating that around 35-50% of individuals in the UK, USA, and Australia are not receiving adequate magnesium.

Certain individuals are at an increased risk of magnesium deficiency, including those with conditions like celiac disease or Crohn’s disease that impede nutrient absorption, as well as people with diabetes or alcohol use disorders that lead to heightened magnesium excretion. During pregnancy, I experienced severe leg cramps due to diminished magnesium levels, which can hinder muscle relaxation post-contraction. Athletes are particularly susceptible, as intensive training and sweating can deplete magnesium reserves. Additionally, certain medications, including immunosuppressants and chemotherapy drugs, can also lead to magnesium loss.

Unfortunately, diagnosing magnesium deficiency is complex; about 99% of the body’s magnesium is stored in bones and soft tissues, making blood tests inadequate to represent overall magnesium status . The most reliable test involves administering magnesium infusion followed by a 24-hour urine collection, which can be expensive and cumbersome. Low levels of magnesium in urine suggest deficiency, as the body typically retains magnesium rather than excretes it.

Symptoms of magnesium deficiency may include muscle soreness, fatigue, cognitive difficulties, irritability, and sleep disturbances, but these can arise from various other issues, thereby facilitating marketing for magnesium supplements.

Understanding the Various Types of Magnesium Supplements

Magnesium Taurate: One of the Four Supplement Forms Enriched with Amino Acids

Stepan Popov/Alamy

Magnesium supplements are available in numerous forms, including magnesium salts combined with various anions. For example, magnesium’s interaction with sulfates in Epsom salt enhances bowel movement by drawing water into the intestines, similar to magnesium oxide and magnesium citrate. In contrast, supplements that merge magnesium with amino acids and other organic compounds present mixed evidence regarding benefits for mental clarity, muscle health, and cardiovascular function. These include magnesium glycinate, L-threonic acid, malate, and taurate. However, it’s crucial to note the amino acids in these supplements can also be sourced easily through a nutritious diet.

Magnesium lotions or skin sprays, as well as Epsom salt baths, present alternative methods of magnesium absorption, although they may not be as effective as oral supplementation, with debates ongoing regarding skin permeability . The efficacy of magnesium absorption through the skin remains unclear. Some propose that the perceived relief from Epsom salt baths is due to the warm water rather than magnesium itself.

Personally, I opt out of magnesium supplements as I believe a well-rounded diet suffices. Nonetheless, evidence suggests they may benefit conditions such as insomnia and mild anxiety for individuals lacking magnesium-rich foods in their diet, and they might also relieve muscle pain for athletes under higher magnesium demands.

Conversely, there’s a lack of substantial studies regarding magnesium’s effects on energy and concentration. If you find magnesium supplements beneficial, it’s generally safe to continue their use, even if merely a placebo effect, but exercise caution against excessive intake. A historical note: Richard Evelyn, an English lord, died in 1670 from consuming too much Epsom salt. His brother, diarist John Evelyn, reported that the cause was due to “drinking excessive Epsom water when in good health.”

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Source: www.newscientist.com

How a High-Fiber Diet Can Enhance Your Deep Sleep Quality

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Optimize Your Sleep: Load Your Plate with Fiber and Plants

Source: Olga Pankova/Getty Images

Boosting your fiber intake can significantly enhance your sleep quality. Consuming a diverse array of fruits, vegetables, and nuts may help you fall asleep faster and experience deeper sleep. This finding emerges from the most comprehensive study to date examining how our dietary choices impact sleep quality.

“Incorporating more dietary fiber and a variety of plant-based foods is already recommended for overall health, poses minimal risks for most individuals, and may enhance sleep quality,” says Hagai Rothman at the Weizmann Institute of Science in Israel.

While previous research indicated a relationship between fiber-rich, plant-based diets and improved sleep, those studies often relied on participants recalling meals from surveys, sometimes weeks or months later. Additionally, typical sleep measurements, usually obtained through movement trackers, struggle to differentiate between deep and light sleep, both vital for assessing sleep quality.

By analyzing sleep and dietary data from over 3,500 adults, averaging 53 years old and older, Rothman and his team offer the clearest insights yet. “Past research did not take into account this breadth of dietary and sleep variables,” notes Marie-Pierre Saint-Onge at Columbia University in New York City.

Participants documented their food intake using a mobile app immediately after meals over two consecutive days. At night, they wore a device approved by the U.S. Food and Drug Administration for sleep tracking, equipped with sensors that monitored snoring, blood oxygen levels, heart rate, and breathing patterns.

These measurements allowed researchers to estimate the duration of different sleep stages: light sleep (N1 and N2), deep recovery (N3), and rapid eye movement (REM) sleep—where dreams occur.

The study employed a computational model to predict the effects of 25 dietary factors on nightly sleep quality while controlling for variables such as age, gender, caffeine consumption, and previous day’s dietary and sleep data. “By controlling for the previous day, we were able to explore how that day’s choices influenced sleep the following night,” Rothman explains.

Participants consuming more than the cohort average of 21 grams of fiber daily—a quantity comparable to about 2.5 cups of peas—often reported better sleep quality than those with below-average fiber intake. For instance, those with higher fiber intake spent 3.4% more time in deep sleep (N3) and 2.3% less time in light sleep, enhancing restorative sleep vital for a healthy brain and body, according to St. Onge.

Although the exact mechanism behind fiber’s effects remains uncertain, research indicates that gut bacteria ferment fiber into short-chain fatty acids like butyrate, which alters gut-brain signaling, reducing inflammation and promoting deeper sleep, Rothman suggests.

Additionally, individuals with higher fiber intake exhibited slightly lower heart rates at night compared to those with lower levels. A lower nighttime heart rate generally signifies deeper rest and repair, easing the heart’s workload. “Even a one beat-per-minute difference [seen between high and low fiber groups] might seem minor, but persisting over years can substantially impact cardiovascular health,” emphasizes St. Onge.

Further analysis showed that those who consumed five or more plant-based foods daily fell asleep slightly faster and had lower heart rates during sleep compared to individuals eating fewer plant-based items. A wider variety of plants offers diverse vitamins, minerals, and beneficial molecules like polyphenols that contribute to reduced inflammation and promote a restful state, Rothman adds.

To verify these findings, further clinical trials are required, ideally conducted in sleep clinics where participants are randomly assigned to varying levels of fiber intake and consumption of a wider or narrower array of plant-based foods, St-Onge suggests.

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Source: www.newscientist.com

Unlocking Solutions: How Dream Hacking Can Help You Solve Complex Problems While You Sleep

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One of the study participants fell asleep during the experiment.

Mia Lux

Your brain can be gently nudged to tackle complex problems in your sleep, enhancing your ability to solve them upon waking.

Neuroscientists and psychologists are increasingly employing techniques involving sound, touch, movement, and particularly olfactory stimuli to influence dreams. This innovative approach demonstrates potential for applications like helping smokers quit, treating chronic nightmares, and even enhancing creativity.

Now, Karen Koncoly and her team at Northwestern University in Illinois have revealed that this technique may also aid in problem-solving. The researchers enlisted 20 self-identified lucid dreamers—individuals aware that they are dreaming and able to control their narratives—and tasked them with solving puzzles in two sessions within a sleep lab. Each puzzle was associated with unique soundtracks, featuring soothing elements like birdsong and steel drums.

The researchers meticulously monitored participants’ brain and eye movements to pinpoint when they transitioned into the rapid eye movement (REM) phase of sleep, which is known for its vivid and imaginative dreams. Upon entering this phase, a selection of unresolved puzzles was paired with the corresponding soundtracks. Participants were prompted to demonstrate lucidity by executing at least two rapid eye movements from left to right, indicating they were aware of the sound cues while striving to solve the puzzles in their dreams.

The following morning, participants reported that those who listened to the soundtracks during sleep found the puzzle features prominently featured in their dreams, significantly boosting their chances of solving them. Approximately 40% of participants who dreamed about puzzles managed to solve them, while only 17% who didn’t dream of the puzzles could achieve the same.

While the exact reasons behind these findings remain unclear, it’s suggested that pairing sound stimuli with learning tasks while awake may activate the memory of the puzzle when hearing the same sound during sleep, through a process known as targeted memory reactivation. This appears to activate the hippocampus—an essential brain region for memory—prompting what may resemble a spontaneous reactivation of memories that facilitates learning.

Although dreams can manifest at any stage of sleep, Konkoly indicates that targeting REM sleep may enhance problem-solving capabilities. “REM dreams are highly associative and atypical, blending new and prior memories with imaginative thought,” she states. “During this stage, your brain is quite active, potentially allowing for unrestricted access to various sections of your mind.”

Researcher Karen Concoly prepares a participant for the study by fitting a cap to their head that records brain activity.

Karen Konkoly

Tony Cunningham and researchers at Harvard University affirm that this study indicates “individuals may consciously focus on unresolved issues while dreaming.”

However, some experts caution that dream engineering could interfere with the critical functions of sleep, such as clearing toxins from the brain. There are concerns about the potential for companies to exploit these findings by placing ads within personal devices, which Cunningham particularly highlights. “Our senses are already bombarded during waking hours by advertisements, emails, and work stress; sleep remains one of the few times of respite,” he notes.

Koncoly plans to explore why certain individuals exhibit varying responses to sound stimuli on different days. “During this study, I stayed up all night monitoring brainwaves and providing cues during REM sleep. Sometimes participants would signal a response, and other times, they wouldn’t. Occasionally, they would wake and incorporate relevant puzzles into their dreams, while at other times, they simply processed the sound without any further reaction. Why do identical stimuli manifest differently in the same state of consciousness?”

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Source: www.newscientist.com

New Study Reveals Popular ‘Pink Noise’ Could Deteriorate Sleep Quality

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A recent study has revealed that while pink noise is popular for promoting better sleep, it may actually disrupt your rest, contradicting common beliefs.

Pink noise, akin to white noise, encompasses all audible frequencies but emphasizes lower frequencies. Various sounds used for brain stimulation are categorized into colors based on how their noise spectrum aligns with the spectrum of colored light. Notably, white noise plays all frequencies at equal intensity, similar to how white light combines all visible colors.

Pink noise resembles the soothing sounds of rain or ocean waves. However, findings suggest mixed effects on memory and sleep benefits.

Conducted at the University of Pennsylvania, a 7-day study evaluated sleep quality among 25 healthy adults, primarily young women, exploring the impacts of environmental noise, pink noise, and earplugs. Participants did not have any sleep disorders or frequently use sound machines.

Participants were instructed to turn off lights at 11 PM and rise at 7 AM.

During the sleeping hours, participants encountered various noise scenarios: no noise, isolated environmental noise, pink noise alone, a blend of pink and environmental noise at different volumes, or environmental noise with earplugs.

Environmental sounds ranged from traffic to sonic booms.

Sleep encompasses phases, including light eye movement, deep sleep, and REM sleep—where dreaming occurs.

Published in the journal Sleep, the study demonstrated that environmental noise notably disrupts stage 3 sleep, leading to an average reduction of 23.4 minutes in this crucial phase, which is essential for cognitive function and memory.

Moreover, pink noise was found to decrease REM sleep duration by 18.6 minutes, a vital phase for mood regulation and mental clarity.

Dr. Matthias Basner, lead author and professor of psychiatry at the University of Pennsylvania, expressed surprise at the significant disruption pink noise caused to sleep.

“While there’s existing literature on REM sleep reduction, it was overlooked until now,” he stated.

The researchers evaluated cognitive and physiological responses before and after each sleep session, alongside monitoring participants’ sleep and inquiring about their mood and fatigue levels.

Although losing 20 minutes of REM sleep may seem minor, Dr. Basner highlighted that these minutes accumulate over time.

“Losing just 10 minutes a night could total 70 minutes over a week, and over a year, that’s a significant 3,640 minutes,” he explained.

The study did not explore ambient noise impacts on infants or children. Dr. Basner cautioned that REM sleep loss may be even more critical in newborns, who spend 50% of their sleep in REM compared to only 25% for adults. He advised against using noise machines for infants and young children.

Adults typically require 7 hours of sleep each night, and each minute of lost REM sleep is significant, according to Basner.

“I won’t dismiss it as trivial; these disruptions can impact wellbeing,” he remarked.

Basner speculated that “constant auditory input” might interfere with the brain’s sleep processes, but the specific reasons why pink noise affects REM sleep remain unclear.

While pink noise aided in falling asleep amidst traffic sounds, earplugs proved more effective in blocking external noise.

The study has limitations; the small sample size of 25 adults was assessed over only seven nights. Over longer durations, participants might adapt to pink noise and revert to normal sleep patterns. Also, the environmental noise included atypical sounds like jet engines, which might also be acclimated to over time.

Noise levels fluctuated nightly, leading to inconsistent sleeping conditions. Even within a controlled lab environment, many participants had never previously slept there, possibly affecting their sleep quality.

Dr. Rafael Pelayo, a clinical professor at Stanford’s sleep medicine division, emphasized that lab study outcomes may not fully reflect typical home environments.

“Though sleep is a biological necessity, sleep habits are learned,” he remarked, suggesting that people can adapt to various sleeping circumstances, similar to managing a snoring partner.

If you find a sound machine beneficial, Dr. Basner recommends using it at a low volume and setting a timer to avoid it running all night.

“I don’t want to undermine its popularity; there may be valid reasons many individuals rely on it,” he concluded.

Source: www.nbcnews.com

Unlock Better Sleep: How Dietary Fiber and Microbiome Research Connect to Enhanced Sleep Quality

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How Microbial Activity in the Gut Affects Sleep Quality

Oleksandra Troian / Alamy

Research indicates that diet, particularly dietary fiber, may significantly influence sleep quality.

Prior studies have revealed associations between various sleep states and the gut microbiome. Notably, a lack of bacterial diversity suggests that improving dietary habits could enhance sleep quality. However, no study has yet identified specific microbial species consistently linked to sleep quality and the exact foods that support their growth.

A new systematic review by Wang Che from China’s Shandong First Medical University analyzes 53 observational studies comparing the gut microbiota of individuals with sleep disorders to those without, encompassing 7,497 individuals with sleep disorders and 9,165 without.

The researchers discovered that the overall bacterial species diversity, termed alpha diversity, was significantly lower in individuals suffering from sleep disorders. Those with insomnia, obstructive sleep apnea, or REM sleep behavior disorder showed a notable decrease in anti-inflammatory, butyrate-producing bacteria like Faecalibacterium, alongside an increase in pro-inflammatory bacteria such as Collinsella.

This underscores the importance of dietary fiber, as Faecalibacterium produces butyrate, which provides energy for colon cells, strengthens the intestinal barrier, and reduces inflammation, according to recent studies.

Researchers highlighted that microbial signatures could serve as criteria to differentiate clinical symptoms from other sleep-related issues, thus enabling targeted treatments.

According to Catherine Maki from the National Institutes of Health in Maryland, this study aligns with her group’s ongoing research, which has found a similar connection between sleep and butyrate production from Faecalibacterium.

“Collectively, these consistent findings highlight plausible microbiome metabolic pathways that link sleep and host physiology, warranting direct testing in future mechanistic and interventional studies,” Maki notes.

“This meta-analysis supports the correlation between Faecalibacterium and insomnia,” states Elizabeth Holzhausen from Michigan State University. “However, since these studies are observational, causality cannot be established.”

One hypothesis is that insomnia may negatively impact dietary fiber intake, leading to reduced levels of Faecalibacterium. Alternatively, reduced butyrate from Faecalibacterium could influence sleep quality, as suggested by research findings.

Controlled intervention studies are essential for confirming the causal relationship, Holzhausen emphasizes.

The findings further highlight the vital role of the gut microbiome in our sleep health and reveal potentially significant changes in gut microbial signaling pathways related to sleep-influencing processes such as hormone release, metabolism, and inflammation.

Maki suggests that while it’s too early to recommend increasing fiber intake to improve sleep, there is emerging evidence regarding dietary aspects that may influence sleep.

Avoiding caffeine is advisable, as it may delay the onset of sleep, particularly in high doses or when consumed late in the day. Furthermore, alcohol can disrupt sleep, despite common misconceptions that it aids sleep. Additionally, eating too close to bedtime can impair sleep quality.

Some evidence suggests that certain foods, like tart cherry juice, can improve sleep quality. Improving overall dietary quality and increased fiber intake is linked to better sleep quality, though the specific dietary components influencing this relationship remain unclear.

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Source: www.newscientist.com

Jellyfish Sleep Patterns: Similar to Humans and Napping Habits Explained

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Upside-down jellyfish on the ocean floor

Upside-Down Jellyfish Thrives on the Ocean Floor

Photo by Eilat. Gil Koplowicz

Recent research shows that jellyfish share surprising similarities with humans, including a sleep pattern of approximately eight hours a day, complemented by short naps. Understanding the sleep behaviors of these marine creatures can shed light on the evolutionary significance of sleep.

“Interestingly, like humans, jellyfish spend about a third of their time sleeping,” states Lior Appelbaum from Bar-Ilan University in Israel.

In animals with brains, such as mammals, sleep is crucial for memory consolidation and the elimination of metabolic waste. However, it remains unclear why sleep evolved in jellyfish, which belong to the brainless cnidarian group and possess neurons arranged in simple networks.

Appelbaum and his team utilized high-resolution cameras to observe Cassiopeia Andromeda, an upside-down jellyfish, in a controlled aquarium environment. The jellyfish were subjected to cycles of light and darkness to replicate natural conditions.

During the simulated daytime, the jellyfish exhibited an average pulse rate of over 37 times per minute, demonstrating responsiveness to sudden stimuli. In contrast, their pulse rate decreased at night, and they became less reactive, indicating a sleep state. These pulsations are vital for nutrient distribution and oxygen supply within the jellyfish’s body, as explained by Appelbaum.

Overall, jellyfish typically sleep for about eight hours each night, interspersed with brief naps lasting one to two hours. Prior studies had confirmed nocturnal sleep in C. Andromeda, but the intricacies of their sleep cycles were previously unknown.

In another experiment, researchers simulated sleep disruption by pulsating water against the jellyfish, which led to even better sleep the following day. “It mirrors human behavior: when sleep-deprived at night, we tend to feel more fatigued during the day,” notes Appelbaum.

Crucially, further examination indicated that sleep in C. Andromeda is associated with reduced DNA damage. Sleep likely protects neurons from deterioration that might occur during wakefulness, as corroborated by the observation that exposing jellyfish to ultraviolet light—thereby increasing DNA damage—resulted in improved sleep patterns.

Future studies are required to determine whether similar sleep benefits apply to other jellyfish species or even mammals. The researchers also found comparable results with starlet sea anemones (Nematostella vectensis), marking a significant step in confirming sleep in these organisms, according to Appelbaum.

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Source: www.newscientist.com

“Sleep Awake” Review – Gary Numan Makes a Brief Appearance in This Overly Simplistic, Sleep-Deprived Horror

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Video games in 2025 offered a plethora of unique and spectacular experiences, from a whimsical world brimming with magical creatures to an impressively detailed depiction of feudal Japan. Yet, as the year winds down, some intriguing highlights emerge. The psychological horror title “Sleep Awake” centers around synth rock innovator Gary Numan, who takes on the rather dull role of a colossal floating head known as Hypnos.

This unexpected cameo doesn’t fully represent the overall tone of the game. The hours leading to Numan’s appearance are filled with melancholy rather than chaos. Players navigate through the decaying streets of what may be the final city on Earth. This setting showcases a remarkable level of creativity. The story unfolds through the perspective of a young woman named Katya, who traverses rooftops, surveys the desolate wasteland, and delves into convoluted alleyways. The darkness and surreal logic echo the haunting underground engravings of Italian artist Piranesi.

How did Earth become so uninhabitable, leading to the extinction of life? That’s a mystery we’ll never uncover. Instead, Katya grapples with immediate dangers. Falling asleep poses a threat of vanishing into a bizarre, unreachable realm due to a condition known as Hush. Like others endlessly fatigued in this world, Katya instills arousal serum drops into her eyes. Instantly, she is flooded with psychedelic visions and a riot of colors. It appears her plans are slipping away, much like everyone else’s. The remnants of society have been obliterated by the sleep-deprived paranoia of rival factions.

https://www.youtube-nocookie.com/embed/rH5LhpfOZSs?wmode=opaque&feature=oembed" title="Sleep Awake – Reveal Trailer | PS5 Games" height="480" width="854" allowfullscreen="

Initially driven by a desire to care for an aging relative, Katya navigates the game’s haunting, decaying environments from a first-person viewpoint. At one stage, you find yourself on a cultist’s territory, wearing a gas mask, prompting you to sneak past them by crouching under walls or surfaces to stay out of sight. But the tension is minimal; enemies follow predictable patrol paths with extremely wide detection ranges. Ultimately, this makes for a lackluster game of hide and seek.

“Sleep Awake” further disappoints in its gameplay innovation. Tasks include rolling a cart to short-circuit an electrical breaker and locating conveniently placed keycards to unlock doors. Gradually, the city’s illumination fades, revealing that you are progressing through a beautifully adorned tunnel. Surprisingly, this tunnel resembles an amusement park ghost train—light, engaging, but not particularly frightening.

This is unfortunate because “Sleep Awake” is visually striking. The exploration is interspersed with dark yet gorgeous FMV sequences, showcasing eerie silhouettes of trees against a blood-red sky and showcasing bubbling liquids in extreme close-up. At times, these unsettling visuals blend seamlessly with actual 3D environments, achieving a beautifully surreal arthouse aesthetic. This surreal vibe extends to the death screens, where being struck in the head by an enemy causes you to step out of darkness toward a brilliantly lit door. As you do so, the space morphs in real-time, resembling a hallucination, culminating in an auto-save.

The death screen stands out as a rare instance where “Sleep Awake” captures something reminiscent of dream logic and the peculiar, blurred moments between states of wakefulness and sleep. Most of the time, this narcoleptic nightmare merely showcases its psychedelic aesthetics (complete with the floating Numan), lacking interactive depth. Overall, it’s too straightforward and lacks intrigue in critical areas. You might find yourself ready to sleep now.

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Source: www.theguardian.com

Ways to Reset Your Body’s Natural Sleep Cycle

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Feeling fatigued is the new norm

Experiencing reduced focus, appetite, and coordination? These are all indicators of sleep deprivation, a growing global issue.

About two-thirds of adults globally are estimated to awaken at least once each night. In the UK, one in five adults frequently struggle with sleep issues. As reported by the European Journal of Public Health, the UK is the most sleep-deprived nation in Europe.

A 2025 independent survey by OnePoll, commissioned by Silentnight, asked 2,000 UK residents about their sleep routines. The results showed that 24% of participants consider feeling tired to be normal.

This is a serious concern. Sleep deprivation not only impacts your mood the next day but can also lead to various health issues, as well as chronic physical and mental health challenges over time.

Discover why your body requires a nightly reset with valuable insights and tips for enhancing your sleep quality from Kathryn Pinkham, founder of Insomnia Clinic and sleep expert at Silentnight.

Please reset your mind


While you’re asleep, your brain actively resets itself for recovery. The glymphatic system clears out toxins and metabolic byproducts, while short-term memories are stored in the neocortex. Concurrently, the prefrontal cortex manages emotional responses, processes the day’s events, and prepares for what’s to come.

The brain also experiences a neurochemical reset as dopamine and serotonin levels drop notably during sleep. Brain waves slow down to the REM stage, where activity surges as the brain processes emotions and memories, aiding creative thinking during waking hours.

Kathryn shares tips on how to calm your mind before bedtime to effectively reset it.

• Alleviate stress by jotting down thoughts to relieve pressure.

• Instead of thinking, “I can’t sleep,” tell yourself, “I will get some rest, and I’ll manage the day.”

• Be gentle with yourself; don’t chase after ideal sleep. Reducing pressure allows your body to relax naturally.

Reset your body


During deep (slow wave) sleep, your body undergoes a reset and regeneration process. It’s recognized that sleep quality impacts the aging process, and chronic sleep deprivation can adversely affect both current and future health.

While you sleep, your body is hard at work. Protein synthesis fosters cell repair, the pituitary gland produces human growth hormone (HGH) to encourage muscle growth, and immune functions are enhanced.

During deep sleep, heart rate slows, blood pressure decreases, and your cardiovascular system rests. Quality sleep is shown to improve insulin sensitivity, enhancing glucose metabolism and energy levels. Hormones like melatonin are produced while cortisol, a stress hormone, is regulated.

Kathryn Pinkham advises on how to reset your body before sleep:

“The human body inherently needs sleep, a need that intensifies the longer you remain awake. Going to bed early, waking up late, napping during the day, or worrying excessively in bed can weaken this need, making it more challenging to fall asleep. To bolster your need for sleep, try going to bed a bit later and maintaining a consistent wake-up time. This way, you’re more likely to drift off as soon as your head touches the pillow.”

Reset your lifestyle


The Sleep Foundation states, “Good sleep is a 24-hour process,” indicating that cultivating productive daily habits is key to enjoying healthy sleep patterns.

“When you’re fatigued, it’s easy to fixate solely on bedtime,” Kathryn notes. “However, don’t depend only on sleep to feel rejuvenated. Other strategies for boosting energy include physical activity, ample sunlight exposure, and healthy eating. Simple adjustments like these can help your nervous system relax and alleviate stress. When your days are balanced, you’ll naturally start to sleep better.”

Silentnight’s national sleep reset campaign aims to encourage individuals in the UK to rethink their approach to rest, helping to eliminate obstacles to improved sleep through a structured three-step reset plan.

Findings from sleep reset research indicate:

• 1 in 3 people (30%) wake up multiple times each night.

• The main concerns keeping people awake include: Health worries (34%), Financial issues (28%), and Relationship troubles (23%).

• Nearly 30% of individuals lie awake regretting their actions from the day.

• Significant life events can also interrupt sleep, like Job interviews (30%), Moving (23%), and for 28% of women, menopause.

Silentnight provides a range of mattresses tailored to every sleeper, from our new UltraGel™ collection, designed for comfort and support throughout the night, to our Just Sleep roll-up mattress series, which combines convenience with comfort.

Source: www.sciencefocus.com

Struggling to Focus After a Rough Night’s Sleep? It’s Your Brain’s Cleanliness to Blame!

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Is your concentration wavering? Perhaps your brain needs a rinse!

Jenny Evans/Getty Images

It’s well-known that our focus diminishes when we’re short on sleep. But what causes this? It may stem from your brain momentarily losing attention as it attempts to rejuvenate itself.

While we sleep, our brain undergoes a cleansing process where cerebrospinal fluid (CSF) is cycled in and out of the brain, flushing out daily accumulated metabolic waste. If this does not occur, it could potentially harm brain cells.

Laura Lewis and her team at the Massachusetts Institute of Technology hypothesized that the drop in alertness following sleep deprivation could be the brain’s way of trying to recover while awake.

To test this theory, researchers asked 26 participants aged 19 to 40 to sleep adequately to feel refreshed, and two weeks later, they kept the same group awake all night in the lab.

In both circumstances, the team used MRI scans to record the brain activity of participants the following morning as they performed two tasks. These tasks required them to press a button whenever they heard a specific sound or noticed a cross on the screen transforming into a square, which occurred numerous times over 12 minutes.

As predicted, participants struggled to press the button more frequently when they were sleep-deprived compared to when they were well-rested. This indicates that insufficient sleep hampers concentration.

Crucially, analysis of the brain scans revealed that participants lost focus about two seconds prior to the CSF being expelled from the base of the brain, with CSF being reabsorbed roughly one second after attentiveness returned.

“If you envision the brain-cleansing process as akin to a washing machine, you fill it with water, run it around, and then you need to drain it. The lack of focus represents the ‘swishing’ stage during this cleaning process,” explains Lewis.

The findings imply that if the brain cannot cleanse itself during sleep, it resorts to doing so while awake, which compromises concentration, according to Lewis. “If this wave of fluid doesn’t materialize because you’ve been awake all night, your brain begins to sneak it in during the daytime, at the expense of your focus.”

While the exact cause of how this cleaning process leads to diminished attention remains unknown, pinpointing the brain circuits involved could illuminate ways to mitigate the cognitive repercussions of sleep deprivation, Lewis suggests.

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Source: www.newscientist.com

Struggling to Focus After a Poor Night’s Sleep? Blame Your Overworked Mind!

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Are you having trouble focusing? It might be that your brain needs a wash.

Jenny Evans/Getty Images

We all recognize that lack of sleep hampers our concentration, but what’s the reason behind it? It may be that your brain is temporarily losing focus as it attempts to refresh itself.

During sleep, the brain undergoes a cleansing process where cerebrospinal fluid (CSF) circulates into the organs and drains out at the base of the brain. This cycle helps eliminate the metabolic waste that builds up during waking hours. If this doesn’t happen, brain cells could be harmed.

Laura Lewis and her team at the Massachusetts Institute of Technology theorized that the drop in alertness often seen after insufficient sleep could stem from the brain trying to make up for lost time while awake.

To test this theory, researchers enlisted 26 participants aged between 19 and 40 to first ensure they were well-rested. Two weeks later, they were kept awake overnight in a lab setting.

In both instances, the researchers recorded participants’ brain activity using MRI scans the next morning while they performed two specific tasks. During these tasks, participants needed to press a button every time they heard a particular sound or saw a cross on the screen transform into a square. This occurred many times over a span of 12 minutes.

As anticipated, participants struggled to hit the button significantly more often when sleep-deprived compared to when they were well-rested. This indicates that lack of sleep diminishes concentration capacity.

Notably, the analysis of the brain scans revealed that participants lost focus approximately two seconds before the CSF was expelled from the base of the brain. Additionally, the CSF was reabsorbed into the brain about one second after attention was regained.

“Think of the brain-cleansing process like a washing machine: you fill it with water, let it agitate, and then drain it. The loss of attention corresponds to the swirling phase,” Lewis explains.

The results imply that if the brain is unable to cleanse itself during sleep, it compensates while you’re awake, thus impairing concentration, according to Lewis. “If this wave of fluid flow doesn’t occur, because you were awake the entire night, your brain starts sneaking in this process during the day, but it comes at the price of your focus.”

While the exact reason for how this cleaning process affects attention remains unclear, pinpointing the specific brain circuits involved may help uncover strategies to mitigate the cognitive impacts of sleep deprivation, Lewis states.

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Source: www.newscientist.com

Understanding the 5 Types of Sleep and Their Impact on Your Health

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Sleep experiences can vary remarkably from one person to another

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Individuals can undergo one of five different sleep types, each showcasing the diverse ways our rest impacts health.

Previous research has identified links between sleep and aspects like sleep cognition, mental health, and physical issues including heart disease. Nonetheless, these studies typically examined only one dimension of sleep, like its duration or quality.

To adopt a more integrated perspective, Valeria Quevette from Concordia University in Montreal, Canada, along with her team, explored the connections among seven sleep-related factors (like sleep satisfaction and the use of sleep aids) and 118 other variables, including cognition, substance use, and mental health. They gathered data encompassing cognitive evaluations, sleep studies, and brain imaging from 770 adults aged 22 to 36 in the United States with no reported health issues.

This analysis led to the identification of five distinct sleep profiles. The first profile represented a general trend of sleep deprivation, distinguished by heightened sleep disruptions, diminished sleep satisfaction, prolonged time to fall asleep, and worsening mental health, including symptoms of depression and anxiety, as well as issues like anger, fear, and stress.

Brain imaging of individuals in this category revealed decreased connectivity among networks linked to self-reflection, such as the temporolateral network, and those responsible for attention and tasks, like the somatomotor and dorsal attention networks. Researchers suggest this may indicate a disruption in the brain’s ability to alternate between internal thoughts and the external environment. For instance, individuals in this group might dwell on personal feelings and thoughts rather than focusing on their surroundings.

The second sleep profile also indicated declining mental health, particularly relating to inattention, yet not to sleep disorders. Essentially, these individuals generally had good quality sleep. “We interpreted this as the restorative capacity of sleep,” Kebets notes. “They experience poor mental health, which does not necessarily have repercussions on their sleep.” People in this category similarly showed differing brain connectivity patterns than those observed in the first group, suggesting that such connectivity issues are directly linked to sleep disturbances rather than overarching mental health.

The third profile illustrated a connection between the use of sleep medications, including prescription drugs and herbal teas aimed at improving sleep. These individuals often exhibited poor memory and emotional insights—perhaps explaining the reduced connectivity in brain areas associated with vision, memory, and emotion.

The fourth profile was marked by obtaining less than 7 hours of sleep per night, which is the recommended minimum. This inadequacy correlated with slower accuracy and reaction times in cognitive tasks assessing emotional processing, language, and social skills. Additionally, this profile was linked to increased aggressive behaviors and heightened connectivity across brain networks. Previous studies on sleep deprivation have shown similar connectivity enhancements, pointing to sleep debt implications.

The fifth profile was distinguished by frequent sleep interruptions, such as waking multiple times during the night. These disruptions were linked with poorer language processing capabilities and working memory, alongside indications of deteriorating mental health, including anxiety symptoms and issues with substance use.

These findings enhance our understanding of the intricate relationship between sleep and health, according to Kebets. “Sleep is essential to your well-being and connects to cognition, physical health, mental health, substance use, and many other functioning spheres.”

However, not all individuals conformed precisely to a single profile, Kebets explains. The researchers found no causal ties but rather associations between sleep profiles and traits. It’s also crucial to acknowledge that a substantial number of individuals attain consistently high-quality sleep. Moreover, as the participants were predominantly Caucasian, this study may have overlooked sleep profiles prevalent in other ethnic groups.

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Source: www.newscientist.com

Animal Study Reveals New Insights into the Interaction Between Sleep and Growth Hormone Regulation

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Researchers from the University of California, Berkeley and Stanford University have investigated the brain circuits that regulate the release of growth hormone during sleep. Their findings reveal new feedback mechanisms that keep growth hormone levels finely tuned. This discovery could lead to advancements in treating individuals with sleep disorders associated with metabolic issues like diabetes, as well as degenerative diseases such as Parkinson’s and Alzheimer’s.

Sleep is known to promote tissue growth and regulate metabolism by partially promoting growth hormone (GH) release, but the underlying circuit mechanism is unknown. Ding et al. show how GH release, which is enhanced in both rapid eye movement (REM) and non-REM (NREM) sleep, is regulated by sleep-wake-dependent activities of distinct hypothalamic neurons that express GH release hormone (GHRH) and somatostatin (SST). Arcuate nuclei SST neurons inhibit GH release by targeting nearby GHRH neurons that stimulate GH release, while periencephalic SST neurons project onto the median ridge to inhibit GH release. GH release is associated with significant surges of both GHRH and SST activity during REM sleep, while NREM sleep sees moderate increases in GHRH and reductions in SST activity. Furthermore, Ding et al. identified negative feedback pathways where GH increases the excitability of locus ceruleus neurons, leading to increased arousal. Image credit: Ding et al, doi: 10.1016/j.cell.2025.05.039.

“We have gained significant insights into this area,” said Xinlu Ding, a postdoctoral researcher at the University of California, Berkeley.

“We directly recorded the neural activity of mice to understand the underlying processes.”

“Our findings provide a foundational circuit to explore various treatment options moving forward.”

Neurons that manage growth hormone release during the sleep-wake cycle—specifically growth hormone-releasing hormone (GHRH) neurons and two types of somatostatin neurons—are located deep within the hypothalamus, an ancient brain region present in all mammals.

Once released, growth hormone enhances the activity of locus coeruleus neurons, a brainstem region involved in arousal, attention, cognition, and curiosity.

Dysregulation of locus coeruleus neurons is linked to numerous psychiatric and neurological disorders.

“Understanding the neural circuits involved in growth hormone release could ultimately lead to new hormone therapies aimed at enhancing sleep quality and restoring normal growth hormone levels,” explained Daniel Silverman from the University of California, Berkeley.

“Several experimental gene therapies have been developed that target specific cell types.”

“This circuit could serve as a new approach to modulate the excitability of the locus coeruleus, which has not been effectively targeted before.”

The researchers investigated neuroendocrine circuits by implanting electrodes into the mouse brain and measuring activity changes triggered by light stimulation of hypothalamic neurons.

Mice have short sleep bouts (lasting several minutes at a time) throughout day and night, providing ample opportunities to study fluctuations in growth hormone during the sleep-wake cycle.

Utilizing advanced circuit mapping techniques, researchers found that the two peptide hormones (GHRH and somatostatin) regulating growth hormone release operate differently during REM and non-REM sleep.

Both somatostatin and GHRH promote growth hormone release during REM sleep; however, somatostatin decreases and GHRH sees only moderate increases during non-REM sleep, which still results in growth hormone release.

Growth hormone release regulates locus coeruleus activity through a feedback mechanism, creating a homeostatic balance.

During sleep, growth hormone accumulates at a gradual pace, stimulating the locus coeruleus and fostering arousal, according to the new findings.

However, excessive activation of the locus coeruleus can paradoxically lead to drowsiness.

“This indicates that sleep and growth hormone form a delicate balance. Insufficient sleep diminishes growth hormone release, while excessive growth hormone may drive the brain toward wakefulness,” Dr. Silverman noted.

“Sleep facilitates growth hormone release, which in turn regulates arousal. This equilibrium is crucial for growth, repair, and metabolic health.”

Growth hormone functions partially through the locus coeruleus, influencing overall brain alertness during wakefulness, emphasizing the importance of maintaining proper balance for cognitive function and attention.

“Growth hormone is pivotal not only for muscle and bone development and reducing fat tissue, but it also offers cognitive benefits and can elevate overall arousal levels upon waking,” stated Dr. Ding.

study Published in the journal Cell.

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Xinlu Ding et al. 2025. Neuroendocrine circuits for sleep-dependent growth hormone release. Cell 188 (18): 4968-4979; doi: 10.1016/j.cell.2025.05.039

Source: www.sci.news

The Doctor Says This Is the Ideal Sleep Environment.

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Many theories exist around the “ideal” sleeping position. One common belief suggests that sleeping on the left side aids digestion.

This notion stems from basic anatomical structure. The stomach is positioned on the left, and its outlet (pylorus) tilts slightly to the right, leading into the small intestine.

Some studies indicate that sleeping on the left side could help decrease acid reflux compared to sleeping on the right, as this position may prevent stomach acid from rising into the esophagus.

If you experience reflux or heartburn, it may be worth experimenting with this position.

That said, digestion occurs regardless of your sleeping posture. So unless you have a specific digestive issue like reflux, your position likely won’t make a significant impact.

Additionally, sleep involves more than just digestion. Sleeping on your back is often recommended to alleviate pressure on the neck and hips. However, this position may contribute to snoring and sleep apnea as it can cause the tongue to fall backward and partially obstruct the airways.

Side sleeping is the most prevalent choice, as it tends to keep airways open, reducing snoring and sleep apnea.

Pregnant women frequently sleep on the left side to enhance blood flow to the baby and alleviate pressure on the liver, though sleeping on the right side is usually acceptable as well.

For those experiencing back or pelvic pain (especially during pregnancy), placing a pillow between your knees can help reduce pressure on the lower back.

So, what is the best sleeping position?

In the end, there is no single best position for everyone. While left-side sleeping may offer benefits for reflux and pregnancy, comfort, spinal support, and the quality of sleep should take precedence for most individuals.

Honestly, no matter how meticulously you position yourself at bedtime, you often wake up drooling on your pillow in a completely different stance!

This article answers the query posed by Tim Hatley of Lincoln: “What is the best place to sleep?”

Please contact us to submit your questions at Question @sciencefocus.com or Message Facebook, Twitter, or Instagram Page (please include your name and location).

Explore our ultimate Fun fact and more fascinating science pages.

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Source: www.sciencefocus.com

How Lack of Hidden Sleep Affects Your Brain

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In 1964, a San Diego high school student named Randy Gardner participated in a Science Fair Project by staying awake for an astounding 11 days.

By the second day of the experiment, Gardner began to experience memory lapses. By the seventh day, he suffered from intense hallucinations, and by the 11th day, he exhibited inconsistencies, paranoia, and muscular tremors.

Fortunately, the 17-year-old fully recovered without any lasting effects. No one has surpassed this record since then, as noted in the Guinness Record Book. Due to health concerns, sleep deprivation records were discontinued in 1997.

However, cognitive decline can occur without an 11-day deprivation; even a few nights of poor sleep can lead to diminished functioning, memory recall, and emotional regulation.

Now, let’s explore the science behind sleep and its impact on brain performance.

What happens to your brain while you’re sleeping?

Photo credit: Getty

During sleep, our brains engage in essential repairs and various tasks, including removing waste and detoxifying itself.

Short-term memories are organized, long-term memories in the neocortex are solidified, and REM sleep plays a crucial role in problem-solving and emotional regulation.

But it’s not just all activity; there are restorative phases during non-REM sleep stages 1, 2, and 3, which slow the heartbeat, relax the muscles, and reduce brain wave activity—with brief bursts during stage 2.

In REM sleep, brain activity intensifies, resembling the state of wakefulness. The amygdala and hippocampus are highly active, aiding in memory processing and emotion regulation. This dream phase supports creative thinking when you wake up.

Brain impacts of poor sleep




Lack of sleep or poor sleep quality can impact your brain’s performance in several ways.

The prefrontal cortex, responsible for decision-making and problem-solving, becomes less effective. This leads to reduced attention, cognitive flexibility, and working memory.

An overactive amygdala can hinder the emotional contextualization of information, and difficulties in storing information in the cortex weaken memory integration.

Other short-term effects of inadequate sleep include:
• Impaired judgment
• Slowed reaction times
• Declined risk assessment

When sleep deprivation becomes normal




For individuals with chronic sleep disorders, these short-term consequences are part of their everyday reality.

Moreover, chronic sleep deprivation has serious ramifications. Research conducted by the National Medical Library reveals a link between chronic sleep deprivation and Alzheimer’s disease.

“Studies indicate that sleep performs essential housekeeping, such as clearing potentially harmful beta-amyloid proteins,” states the Sleep Foundation.

“In Alzheimer’s disease, the aggregation of beta-amyloid leads to cognitive decline. Even one night of sleep deprivation can increase the accumulation of beta-amyloid in the brain.”

According to one study, individuals with sleep disorders have a significantly elevated risk of developing Alzheimer’s, with an estimated 15% of cases linked to lack of sleep.

Maintaining brain health and cognitive function heavily relies on regular, quality sleep, making it essential to optimize your sleep environment.

Optimizing sleep quality




Hästens, a bed maker based in Sweden, recognizes the vital importance of quality sleep. Since 1852, Hästens has crafted handmade beds in the Swedish town of Kaepi, taking up to 600 hours and using only natural materials.

“A good night’s sleep will enhance your performance,” notes Hästens. “In today’s fast-paced world, sleep may feel like a luxury, but from a medical standpoint, it’s crucial for a strong immune system and overall health.”

Explore the full range of Hästens beds and accessories, and learn more about the benefits of quality sleep here.




Local Hästens Sleep Spa bed tests can be booked online www.hastens.com or at your nearest certified retailer.

Source: www.sciencefocus.com

Incredible Workouts to Enhance Your Sleep Quality

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Yoga has emerged as the leading practice for enhancing sleep

ShutterStock/Drazen Zigic

After a poor night’s sleep, the last thing I feel like doing is working out, even though I know it could help me rest better. The idea of intense physical activity when I’m sleep-deprived doesn’t seem appealing. However, I was astonished to discover that pushing yourself at the gym may not be the most effective strategy for improving sleep.

A recent review of 22 studies involving over 1,300 adults suffering from insomnia evaluated how seven exercise-related interventions influenced sleep. It was found that gentler activities like yoga and Tai Chi contribute more positively to sleep quality than intense workouts, such as strength training and aerobic exercises.

Yoga (as shown in the image) has been linked with an increase in total sleep time by nearly 2 hours compared to the control group, surpassing the effects of cognitive behavioral therapy. Traditional insomnia treatments boost sleep by merely about an hour, while Tai Chi results in a 52-minute increase. Instead of helping individuals sleep longer, exercising diminished the frequency of awakenings and shortened the duration it took to fall asleep.

I must admit I found these findings surprising. I had thought one reason exercise helps improve sleep is because it tires you out. However, the results suggest this isn’t the case; intense physical activity had minimal impact on sleep.

Then what about those gentle exercises that are major contributors to better sleep? Their effectiveness may lie in their focus on breath control and bodily awareness. Research indicates that mindfulness practices, along with activities like Yoga and Tai Chi, diminish the activity of the sympathetic nervous system, which manages our fight or flight responses. This leads to reduced blood pressure, heart rate, and levels of the stress hormone cortisol, ultimately alleviating depression and anxiety symptoms that can disrupt sleep.

However, these findings don’t suggest that other types of exercise lack value for those with insomnia. In fact, walking and jogging showed the most significant reductions in insomnia severity index scores, which assess sleep quality alongside its effects on mood, attention, and memory. Although walking and jogging didn’t seem to improve sleep duration, the reduced severity scores might indicate that mild aerobic activities assist in mitigating the daytime impacts of insomnia.

I truly appreciate this kind of research. I believe that exercise encompasses more than just pushing your body to its limits. If I’m not physically drained, I can find myself thinking that my workouts don’t matter, but that’s simply not accurate! Interestingly, reducing the intensity seems to have its unique advantages, including enhanced sleep quality. Plus, unrolling my yoga mat feels more manageable after a night of poor sleep than logging miles on the treadmill.

Grace Wade is a health reporter for New Scientist based in the US

These articles are published weekly at NewsCientist.com/Maker

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Source: www.newscientist.com

Ancient Conch Shell Blowing May Benefit Those with Obstructive Sleep Apnea

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Recent studies have indicated significant enhancements in daytime alertness, overall sleep quality, and reductions in apnea paralysis index, suggesting that respiratory muscle training using blown shanks (conch) could become a novel approach for alleviating obstructive sleep apnea symptoms in the future.

Upper airway muscle training through shank blowing enhances subjective assessments of daytime drowsiness and sleep quality by improving objective indicators of obstructive sleep apnea severity. Image credit: Sharma et al., doi: 10.1183/23120541.00258-2025.

Obstructive sleep apnea (OSA) is a prevalent sleep disorder characterized by repeated breathing interruptions during sleep due to airway obstructions.

This condition leads to excessive snoring, disrupted sleep patterns, and daytime fatigue, while also heightening the chances of hypertension, cardiovascular issues, and strokes.

Blowing the shell of a conch or shank has been an integral part of Indian culture for centuries.

Recent research revealed that individuals with moderate OSA who engaged in shank blowing experienced improved sleep quality, greater daytime alertness, and fewer nighttime breathing disturbances.

Dr. Krishna Sharma, a researcher at the Eternal Heart Care Center and Research Institute in Jaipur, stated:

“The standard treatment for OSA involves a continuous airway pressure machine (CPAP), which keeps the airways open by delivering airflow through a face mask throughout the night.”

“While effective, many patients find it uncomfortable and struggle to adhere to its use.”

“In my clinical practice, several patients reported feeling more refreshed and experiencing fewer symptoms after regularly practicing shank blowing, a traditional yoga breathing technique that involves expelling air through the conch shell.”

“These insights prompted us to design scientific research to rigorously evaluate whether this ancient technique serves as a substantial treatment for those suffering from OSA.”

The study included 30 participants aged 19-65 diagnosed with moderate OSA, who were evaluated at the Eternal Heart Care Center and labs between May 2022 and January 2024.

Polysonography was utilized for assessment, where participants were monitored during sleep and questioned about their sleep quality and daytime alertness.

They were randomly assigned to either practice blowing conch shells (16 patients) or engage in deep breathing exercises (14 patients).

Participants were provided with traditional shanks used in yoga and received in-person training from the research team before commencing home practice.

They were encouraged to practice at home for at least 15 minutes, five days a week. After six months, participants were re-evaluated.

Those practicing shank blowing exhibited a 34% reduction in daytime sleepiness compared to those doing deep breathing exercises.

Additionally, they recorded higher blood oxygen levels during sleep.

“The technique of blowing the shank is distinct,” Dr. Sharma explained.

“It incorporates deep inhalation followed by a powerful, sustained exhalation through tightly pursed lips.”

“This method generates strong vibrations and airflow resistance, which can fortify the upper airway muscles, such as the throat and soft palate.

“The unique spiral design of the shanks may also create acoustic and mechanical effects that assist in stimulating and regulating these muscles.”

“For individuals living with OSA, particularly those who find CPAP uncomfortable, costly, or inaccessible, our findings present a promising alternative.”

“Shank blowing is a simple, low-cost breathing technique that can enhance sleep and mitigate symptoms without reliance on machines or medicine.”

study Published in ERJ Open Research.

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Krishna K. Sharma et al. 2025. Effectiveness of shank blowing on moderate sleep apnea: a randomized controlled trial. ERJ Open Research 00258-2025; doi:10.1183/23120541.00258-2025

Source: www.sci.news

Tired, Hungry, and Clumsy? It Might Be Time to Revamp Your Sleep Routine!

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Lack of sleep is a widespread issue, often leading to a bad mood the following day and leaving you feeling somewhat awkward.

The NHS recommends that adults aim for 7-9 hours of sleep each night to feel refreshed and alert. Persistent sleep deprivation can result in severe health issues such as high blood pressure, depression, and obesity. Even just one or two nights of poor sleep can significantly impact your mood and performance.

What occurs in your brain while you sleep? And why do just a few hours less than your usual sleep amount have such a detrimental effect?

Is your brain “awake” while you sleep?


While you sleep, your brain conducts several crucial processes to help reset your body’s organs and systems.

It eliminates toxins and metabolic waste through the glymphatic system and organizes long-term memories in the neocortex.

Neural connections are reinforced, and activity in the amygdala and prefrontal cortex aids in regulating emotional responses for the following day. REM sleep is vital for problem-solving and emotional processing, while hormonal regulation during sleep promotes stress recovery and appetite balance.

Consequences of sleep deprivation


In our fast-paced world, achieving sufficient sleep can be challenging. With constant demands on our time, even short-term fatigue can set the stage for a tough day, making it important to understand the significance of sleep.

Common symptoms of sleep deprivation include:

• Impaired cognition and reduced concentration
• Decreased emotional resilience
• Weakened immune response
• Impaired exercise adaptation
• Increased appetite due to hormonal imbalances
• Elevated cortisol levels
• Disruption of insulin sensitivity

While it’s advisable for adults to target 7-9 hours of sleep each night, how can you ensure you get enough rest to stay alert and healthy?

Tips for Improved Sleep Quality


Silentnight has dedicated 80 years to exploring the science of quality sleep. In partnership with Central Lancashire University, the sleep brand gathers sleep biomechanics data to develop a variety of sleeper-type products.

We reached out to Silentnight for suggestions on fostering healthy sleep habits.

Maintain a Consistent Routine

Melatonin is a hormone that regulates your body’s circadian rhythm, particularly the sleep/wake cycle. It signals that it’s time for sleep, prompting a drop in body temperature and reduced alertness. Consistency is key in maintaining melatonin levels, so keep your schedule regular.

Establish a Relaxing Pre-Sleep Ritual

Cortisol levels naturally decrease at night, which is essential for sleep since high levels can disrupt melatonin production. Engage in calming activities—baths, reading, or listening to soothing music—but avoid blue light from screens as it can hinder melatonin release.

Keep your Sleep Environment Cool

The ideal room temperature for sleep is typically between 15.5°C and 21°C. Even slightly exceeding this range can negatively affect the quality and duration of your sleep.

Choose the Right Mattress

Silentnight states, “Pressure points and overheating can disrupt sleep.” They offer a range of mattresses with varying spring systems and materials to accommodate different sleeping styles.

Discover more about Silentnight products and find a mattress tailored to your sleeping needs here.

Learn more

Source: www.sciencefocus.com

The Role of Brain Mitochondria in Initiating Sleep

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Mitochondria may have more functions than just energy production

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The energy-producing organelles in cells, known as mitochondria, may also influence sleep patterns. Research on fruit flies indicates that these organelles in the brain can promote sleep after prolonged wakefulness.

Scientists have begun to unravel the brain’s response to sleep deprivation. Findings include alterations in neuronal firing, changes in cell structure, and gene expression patterns. They have also pinpointed specific neurons triggered during sleep onset, yet the complexities of how these neurons act remain unclear.

“Sleep presents one of biology’s significant mysteries,” notes Gero Miesenböck of Oxford University. To delve deeper, he and his research team employed gene sequencing and fluorescent markers to observe gene activity in sleep-related neurons from around 1,000 female fruit flies (Drosophila melanogaster), which typically sleep for 13-16 hours, mainly during daylight hours.

The group allowed half the flies to rest overnight while keeping the others awake by gently agitating their containers or through genetic modifications that activated wake-promoting neurons with temperature increases.

Among the sleep-deprived flies, the researchers noted a surge in activity from sleep-inducing neurons that regulate genes tied to mitochondrial function and upkeep. The mitochondria displayed signs of stress as well, like fragmentation, damage repair efforts, and increased connections to nearby cellular structures.

This stress is likely due to the mitochondria continuing to generate energy even when neurons are inactive. The research indicates this can cause electron accumulation, leading to the formation of free radicals (unstable molecules capable of damaging DNA), thereby contributing to sleep pressure, according to Miesenböck. Once the flies were permitted to sleep, they repaired the mitochondrial damage.

Further findings showed that fragmented mitochondria in sleep-inducing neurons resulted in flies feeling less sleepy than usual and unable to recover after prolonged wakefulness. Conversely, flies engineered to facilitate mitochondrial fusion demonstrated superior repair capabilities, sleeping more than normal and bouncing back more effectively from sleep deprivation. This reinforces the hypothesis that mitochondria play a role in sleep regulation.

In another phase of the study, flies were genetically altered to enhance mitochondrial activity in response to light. This led to a 20-25% increase in sleep duration after just one hour of artificial light compared to the control group.

While this research focused on fruit fly neurons rather than human cells, mitochondria among different species share notable similarities. According to Ryan Mailloux at McGill University in Quebec, Canada, this adds credence to the idea that the energy production processes in mitochondria across various animals can underscore sleep pressure in humans.

This newfound insight could pave the way for novel treatments for sleep disorders. “This presents exciting possibilities for targeting these pathways to develop effective therapies for individuals struggling with sleep issues,” states Mailloux.

Michele Bereshi of Camerino University in Italy remarked, “This paper is certainly impactful and thought-provoking,” though he expresses concerns regarding the experimental design. “Sleep deprivation does not merely prolong wakefulness; it may introduce additional stressors that elicit cellular responses unrelated to the accumulation of sleep pressure.”

In response, Miesenböck explained that his team utilized diverse methods to keep the flies awake, including non-stressing temperature adjustments through gene editing, all achieving similar effects on mitochondrial activity. “What this study illustrates is that sleep homeostasis actively employs its own mitochondria to assess the need for sleep,” he asserts.

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Source: www.newscientist.com

The Impact of Sleep on the Aging Process

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Aging often impacts sleep, leading to challenges as we grow older. Factors such as changes in circadian rhythms, increased nighttime bathroom visits, anxiety, and chronic health conditions can all compromise sleep quality.

Yet, let’s examine the flip side: the influence of sleep on the aging process.

Despite bold assertions from various hyperbaric oxygen therapy centers, nothing can halt our body’s natural aging. However, a closer look at the physiological changes that occur during sleep reveals that cultivating healthy sleep habits can help mitigate the effects of time on our bodies.

What occurs when we sleep?


Our bodies engage in powerful recovery processes during sleep to restore, reset, and rejuvenate organs and cells. Each night serves as a mini-reboot: muscles undergo repair, hormone levels stabilize, and the brain executes a version of waste removal.

Key changes that happen in the body during sleep include:

• Integration of emotional and procedural (long-term, implicit) memory during REM sleep.
• The brain experiences a neurochemical reset, with significant reductions in dopamine and serotonin levels during slumber.
• Muscle repair promotes the release of growth hormone, restoration of glycogen levels, and the production of anti-inflammatory cytokines to assist muscle recovery.
• Hormones like melatonin are produced, while others are regulated; for instance, cortisol (the “stress” hormone) decreases, and leptin (which controls hunger) is maintained.

Dive into the physiological changes that occur during sleep.

Why is sleep increasingly crucial as we age?


Waste removal
The Glymphatic System operates while we sleep to clear neurotoxic waste, such as beta-amyloid. This process becomes increasingly critical with age. The National Library of Medicine states, “The aging process involves a range of neurobiological changes in the brain, including the accumulation of toxic proteins like beta-amyloid plaques and tau tangles.”*

Immune support
As the immune system naturally declines, deep sleep becomes vital for enhancing immune cell activity, thereby supporting our immunity.

Cardiovascular health
Those with a Fitbit will attest that heart rates drop during sleep, allowing blood pressure to lower, which in turn gives the cardiovascular system a chance to rest.

Insulin sensitivity
Sleep quality, duration, and timing all influence insulin sensitivity; inadequate sleep can increase insulin resistance and elevate the risk of developing type 2 diabetes.**

Maximizing quality sleep


Hestens, a Swedish bed manufacturer, recognizes the significance of a good night’s sleep. Since 1852, luxury brands have been crafting handmade beds, with each taking up to 600 hours to create using only natural materials.

“Miracles happen while we sleep,” Hestens states. “It’s the sleep that makes a difference. This is a natural process that cannot be replicated or bought over the counter. You can’t cheat your way to perfect sleep, but understanding its importance and implementing good practices can improve your chances of a restful night.”

For more on the advantages of sleep and to explore the full collection of beds and accessories, visit Hestens’ website.

Book local sleep spa bed tests online at www.hastens.com or visit your nearest certified retailer.

Source: www.sciencefocus.com

Deep Sleep Appears to Foster More Eureka Moments

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A nap may enhance problem-solving abilities

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A deep nap could improve one’s capacity for creative problem-solving.

A recent study revealed that individuals are more likely to experience a “Eureka” moment after entering the second stage of sleep—characterized by slower brain activity and bursts of electrical discharges known as sleep spindles—compared to those who have light sleep.

The results suggest that brief, deep naps can lead to valuable insights. Annika Rowe from the Max Planck Institute in Berlin notes, “We are uncovering what actually occurs during sleep, which I believe is quite beneficial.” She added, “During deep sleep, our brains may process irrelevant information related to the problem, enabling us to have these insightful moments upon waking.”

While previous research highlights that naps can enhance creativity and problem-solving, opinions vary regarding which sleep stages are most beneficial. Some argue that the lightest non-REM stage, N1, is best—citing how Thomas Edison embraced ideas while holding a steel ball that would audibly drop, waking him from deeper slumber. In contrast, some studies advocate that deeper N2 sleep (even lighter N3) fosters greater innovation.

To explore this further, Löwe and her team engaged 90 healthy participants aged 18-35 in a task where they classified the movement direction of rapidly flashing dot patterns on a screen, without informing them that the dot colors would gradually hint at correct answers.

Fifteen participants chose shortcuts in the first 25 minutes, while the remaining 75 were invited to take a 20-minute nap in a quiet setting, monitoring their brain activity with an EEG.

After napping, participants revisited the task. This time, most recognized color-based shortcuts, although the likelihood of a “Eureka” moment appeared to hinge on having napped. Among the 68 participants yielding quality EEG data, 85.7% who entered deeper N2 sleep recognized shortcuts.

This research distinctly illustrates that deeper sleep can trigger “Eureka” moments—at least for the specific task used. Itamar Rana from the University of Texas, San Antonio states, “The task type heavily influences whether sleep enhances performance.” ”

Delphine Oudiette from the Paris Brain Institute mentions that varying task designs might explain their findings of significant problem-solving post N1 sleep. “Both sleep stages could be significant, but different cognitive processes may necessitate isolation for a clearer understanding,” she points out.

Björn Rasch at the University of Fribourg in Switzerland notes that the findings support the notion that deeper sleep aids problem-solving, but cautions that the study’s design complicates distinguishing between causation and coincidence. Participants were not randomly assigned to sleep stages and were not studied across various sleep scenarios; thus, those who napped comfortably might simply possess a higher insight capacity.

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Source: www.newscientist.com

Tips from Sleep Scientists for Falling Asleep More Easily

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A restless mind is a prevalent obstacle to achieving sleep

Andrii Lysenko/Getty Images

It might be due to age and warmer temperatures, but sleep is becoming increasingly elusive in my household. Between my husband’s insomnia, my child’s energy, and my own racing thoughts, our nights are filled with as much activity as our days. My social media feed has begun presenting videos featuring a technique known as “cognitive shuffle” for inducing sleep, prompting me to explore whether it actually works or if there are other mental tricks that could prove beneficial.

One major hindrance to restful sleep is a restless mind, the very challenge that cognitive shuffle aims to alleviate. Luc Beaudoin from Simon Fraser University in British Columbia, Canada, has devised methods to help you divert your attention from spiraling thoughts and worries before drifting off.

How to Practice Cognitive Shuffling

The concept is straightforward. Pick a random word, such as “plonk,” and think of all the words you can generate from each letter. Examples include Primsol, Puma, Awards…lion, lemon, levitation, and more. As each word surfaces, spend some time visualizing it. This process creates a transitional phase between wakefulness and slumber, mirroring the spontaneous imagery seen in a “hypnotic state.”

Individuals who are good sleepers often report experiencing vivid images just before sleep, while poor sleepers tend to find themselves planning and problem-solving, as noted by Sophie Bostock, a doctor and sleep consultant. “It’s not that we need to empty our minds (which can actually be counterproductive), but rather we should steer our thoughts away from overly logical thinking,” she explains.

Cognitive shuffling seems to foster more fluid thinking. In a small study involving 154 students, those who reported struggling with “pre-sleep wakefulness” benefited from this technique, which shortened their time to sleep.

However, there lacks a gold-standard study on cognitive shuffling. Beaudoin himself conceded that there is no direct comparison between various cognitive techniques utilized at bedtime within the scientific literature.

Consequently, I turned to some of the world’s leading sleep scientists to inquire about their recommendations for anyone hoping to calm their minds at night.

Strategies for Insomnia Relief

Kevin Morgan from the Clinical Sleep Research Unit at Loughborough University in the UK directed me towards Cognitive Behavioral Therapy for Insomnia (CBTI). “CBTI is internationally recognized as the first evidence-based treatment for insomnia disorders,” he asserts.

This therapy focuses on training individuals to manage intrusive thoughts, which can otherwise lead to cognitive arousal (mental alertness), elevate hormones like adrenaline, and disrupt the normal sleep process. CBTI also tackles other facets of insomnia by assisting individuals in overcoming anxieties about sleeplessness and teaches meditation techniques.

While effective, acquiring CBTI techniques typically takes about 6–8 weeks, leading to a high dropout rate.

Nonetheless, various elements of CBTI may be beneficial on their own. A 2021 randomized controlled trial indicated that meditation apps may alleviate depression and anxiety in individuals with sleep disorders, potentially contributing to better pre-sleep relaxation.

Morgan mentions that the component of CBTI that appears to yield the greatest benefits is sleep restriction therapy. This counterintuitive method “has proven to be extremely effective” by reinforcing the idea of spending limited time in bed without sleeping.

This echoes the advice I received from Colin S.P., a professor of sleep medicine at Oxford University. He emphasized that “you cannot force sleep. It doesn’t exist in a tangible sense,” he notes. “You can only encourage sleep. It’s an involuntary process that occurs naturally, not something you can will into being. So rather than trying to sleep when you feel ‘slept and tired,’ focus on creating a conducive environment.”

Designing a Sleep Sanctuary

Another straightforward suggestion from several experts is to cultivate a sleep sanctuary in your bedroom. “Sleep-friendly environments are crucial,” advises Joseph Zielzevsky, Senior Vice President of Research and Science Affairs at the National Sleep Foundation. Others concur. “The top recommendation is to create a bedroom that promotes sleep—dark, cool, quiet, and uncluttered,” states Emerson Wickwire, Head of Sleep Medicine at the University of Maryland School of Medicine in Baltimore.

Many experts also highlighted the importance of avoiding screens before bedtime. The blue light emitted can inhibit melatonin production, disrupt circadian rhythms, complicate the process of falling asleep, and prompt unnecessary thoughts. However, Dzierzewski points out that many people engage with emotionally stimulating content, such as news and social media, right before bed. “Regrettably, over half of Americans admit to using screens within an hour of bedtime,” she mentions.

What I might implement with my children is a gratitude practice, as suggested by Bostock, backed by research indicating its efficacy in alleviating pre-sleep anxiety. “It’s remarkably difficult to feel grateful and stressed simultaneously,” she notes.

Perhaps the most significant advice I received wasn’t a trick or hint to quiet our racing thoughts at night but rather a prompt to genuinely prioritize sleep. Numerous specialists, including Aparajitha Verma, a sleep medicine neurologist in Houston, Texas, emphasized the necessity of treating sleep as a priority. Morgan reiterates that anyone dealing with insomnia should “seek expert help and engage in recommended treatment strategies as soon as possible.”

Chronic sleep deprivation is linked to increased risks of dementia, type 2 diabetes, obesity, heart disease, and even cancer. This reality alone is enough to keep anyone awake at night. Additionally, thoughts of “organizing” my child’s room linger in my mind. Yet, I am resolved to place it at the top of my to-do list as an immediate concern—hopefully, that will serve as a positive first step towards achieving a restful night for all.

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Source: www.newscientist.com

Your Brain Monitors Your Sleep Debt—And We Might Finally Understand How

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How does the brain encourage us to make up for our sleep loss?

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Researchers have identified mouse neurons that assist the brain in managing and recovering from sleep debt. Similar pathways exist in humans and could enhance treatments for conditions associated with sleep disorders, including Alzheimer’s disease.

Everyone knows the struggle of sleep debt — the difference between the sleep one needs and what one gets. However, the mechanisms through which the brain tracks sleep loss have remained largely unclear.

Mark Woo from Johns Hopkins University and his team investigated the brain pathways of mice associated with sleep by injecting tracers into 11 brain regions known to promote sleep. The tracers revealed connections to 22 regions linked to four sleep-promoting areas.

Previous studies concentrated on a limited number of unidentified regions. A method known as chemogenetics was utilized, administering specialized drugs to the mice that activated particular areas of the brain. The mice were divided into 11 groups of 3-4 and different regions were stimulated in each group.

Interestingly, an area called the thalamic nuclear reuniens proved to be significant. Stimulation of neurons in this region resulted in a substantial increase in REM sleep for the mice — about twice as much as non-stimulated counterparts. However, it took a few hours for the stimulated mice to fall asleep, during which they exhibited signs of readiness to rest.

“When you go to sleep, you likely engage in routines like brushing your teeth, washing your face, or fluffing your pillow. Mice do something similar; they groom themselves and prepare their nests,” says Wu. This suggests that these neurons are not simple on/off switches for sleep but rather promote drowsiness.

Support for this theory came from another experiment where deactivating thalamic nuclear cells in six sleep-deprived mice resulted in decreased drowsiness. These mice were more active and nested less than the control group, averaging 10% less non-REM sleep.

Additional tests have indicated that these neurons activate during sleep deprivation and become silent when sleep begins.

Collectively, these findings indicate that this brain region not only triggers sleepiness but also facilitates recovery sleep following sleep loss, according to Wu. Targeting these neurons could lead to new therapies for sleep disorders characterized by excessive drowsiness after rest, as well as conditions like Alzheimer’s disease, where individuals struggle with sleep.

However, it’s uncertain if equivalent brain circuits exist in humans. William Gialdino from Stanford University expresses caution, stating that while the immediate effects of sleep deprivation are being studied, the long-term consequences may differ significantly from those observed in humans experiencing chronic sleep loss.

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Source: www.newscientist.com

A Fruit and Vegetable-Rich Diet May Enhance Sleep Quality

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A recent study conducted by researchers at the University of Chicago School of Medicine and Columbia University revealed that increasing fruit and vegetable intake to five cups daily, as recommended by dietary guidelines, is linked to a 16% enhancement in sleep quality.

Borge et al. Increasing fruit and vegetable intake during the day was found to be associated with improved sleep that same night. Image credit: Guillermo Gavilla.

Observational studies have shown that diets of high quality correlate with better sleep quality.

Despite this, a deeper comprehension of this relationship is essential, as dietary changes could represent novel and natural methods for enhancing sleep.

“We have been striving to maximize our lives,” stated Dr. Esla Tasari, director of the Sleep Center at the University of Chicago.

“The temporal associations and objectively measured outcomes from this study are significant in addressing gaps in crucial public health knowledge.”

Earlier observational research indicated that higher consumption of fruits and vegetables was connected to improved self-reported overall sleep quality, but this latest study is the first to establish a temporal link between specific daily food choices and objectively measured sleep quality.

Healthy young adults in this study recorded their daily food intake through an app and wore wrist monitors to allow researchers to obtain objective measurements of their sleep patterns.

The researchers focused on sleep fragmentation, which indicates the frequency of awakenings during sleep or transitions into deep sleep throughout the night.

They discovered that meal choices had significant correlations with differences in sleep quality the following night.

Participants consuming more fruits and vegetables during the day experienced deeper, more uninterrupted sleep that night, similar to those who included healthy carbohydrates like whole grains.

Based on their findings and statistical modeling, scientists estimate that those who adhere to the CDC’s recommendation of five cups of fruits and vegetables per day could see a 16% improvement in sleep quality compared to those who do not consume these foods.

“A 16% difference is substantial,” said Dr. Tasari.

“It’s remarkable that such significant changes can be detected within just 24 hours.”

Future studies will aim to establish causal relationships, expand the findings to diverse populations, and explore the underlying mechanisms of digestion, neurology, and metabolism that may clarify the positive effects of fruits and vegetables on sleep quality.

Nevertheless, based on current evidence, the authors strongly recommend maintaining a diet rich in complex carbohydrates, fruits, and vegetables for optimal long-term sleep health.

“They are making a difference,” remarked Dr. Marie Pierre St. Onge, director of the Center for Sleep and Circadian Research at Columbia University Irving Medical Center.

“Minor adjustments can impact your sleep. It’s empowering to know better rest is within your control.”

The study was published in the journal Sleep Health this month.

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Header L. Boge et al. We anticipate that increased daytime intake of fruits and vegetables will lead to less disrupted nighttime sleep in younger adults. Sleep Health Published online on June 11th, 2025. doi: 10.1016/j.sleh.2025.05.003

Source: www.sci.news

Can Your Brain Communicate with Others While You Sleep? This Experiment Says Yes.

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Modern machine learning technology has demonstrated the ability to visualize our dreams. But what if you wish to take it a step further and share your dreams?

At present, we are capable of interpreting brain signals to obtain a vague understanding of imaginary scenes and overarching concepts, yet there is no method for transferring these ideas from one brain to another. Perhaps this is for the best. Many might feel uneasy at the thought of a computer implanting ideas into our minds while we sleep.

Our current means of communication rely on our sensory capabilities. Words that are whispered into your ears during sleep could serve as a method to convey information between two sleeping individuals. However, how can people communicate while asleep? The answer is more complicated than it seems.

Individuals who talk in their sleep (referred to as Somniloquists) often do so as a result of stress, and their peculiar utterances are not within their conscious control. Moreover, our capacity to hear while asleep is limited; sounds during sleep can disrupt it, causing both stress and dreams to the sleeper.

Yet, there is a particular dream that may be beneficial: the Akaid Dream. This unique type of dream allows the dreamer to recognize that they are still asleep. With some practice and various techniques, this can be guided.

In this state, could two dreamers actually communicate?

The company Rem Space claims not only that this is possible but also that they have achieved it.

They employed external stimuli to aid one sleeper in transitioning to a lucid dreaming state. The sleeper then conveyed a message through earphones, which was recorded by a computer as the lucid dreamer repeated the words in their sleep.

Eight minutes later, the message was played back to the second lucid dreamer, who confirmed hearing the words upon waking. While this may not serve a practical purpose in our current state, it did represent a form of communication within a dream.

There is, however, another type of shared thought that might prove more useful.

Researchers are currently demonstrating that individuals who work closely together begin to synchronize their brain waves. This phenomenon can occur in situations where musicians are tightly synchronized or in social groups where a strong connection is felt.

Inter-brain synchronization is observable through precise “hypersensitivity” with an electroencephalography (EEG) scanner that tracks brain waves. These can originate from theta waves (produced when we are deeply relaxed), alpha waves (when we are calm), or beta waves (when we are focused and active).

When these brain waves, particularly beta waves, synchronize among two or more individuals, they often collaborate more effectively, show enhanced empathy, and even display a reduced sensitivity to pain. Teams with synchronized neural activity typically perform better overall.

The best part is that no artificial intelligence or brain scanners are required!

To cultivate neural synchronization among those who wish to share experiences: engage in activities like listening to music together, dancing, collaborating, solving problems, or simply conversing. This sort of spiritual connection is available to us for free and brings substantial benefits.

This article responds to the question posed by Idris Wise via email: “Can you communicate in a dream?”

Feel free to email us your questions at Question @sciencefocus.com or send a message through Facebook, Twitter or Instagram (don’t forget to include your name and location).

Check out our ultimate Fun fact for more incredible science pages.

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Source: www.sciencefocus.com

Why Do I Sleep with My Mouth Closed?

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Some social media videos suggest sealing your mouth completely with tape for better sleep, while others recommend only partially closing it

Sevda Ercan/Getty Images

There is limited high-quality evidence to support the trend on social media of taping or closing mouths at night to alleviate breathing challenges.

“This trend has gained traction on social platforms,” says Ken O’Haloran, who was not part of the recent research at University College Cork in Ireland. “Ultimately, there is scant evidence it is effective.”

In recent years, users on platforms like TikTok and Instagram have posted videos viewed millions of times, demonstrating the use of tape to seal their mouths during sleep. They claim this prevents mouth breathing and provides various health benefits, including alleviating breathing issues and enhancing sleep quality.

To investigate the validity of these claims, Brian Rotenberg from Western University in Ontario, Canada, and his team reviewed eight studies involving nearly 200 individuals with obstructive sleep apnea—a common condition characterized by intermittent breathing cessation or restrictions during sleep, often accompanied by snoring and frequent awakenings due to low oxygen levels.

The findings varied significantly. In two studies, researchers monitored participants’ breathing for two nights—once with tape and once without—and discovered that taping reduced instances of obstructed breathing or restricted airflow. “This occurred multiple times each hour,” Rotenberg notes.

Conversely, the other six studies—including one randomized controlled trial—indicated that mouth taping did not provide benefits for these issues. “The results were quite convoluted, leading to weak evidence, and the studies were generally of low quality, with only a dozen or so participants involved,” explains O’Haloran.

Rotenberg also cautioned that mouth taping could present risks. “If your nose is blocked and your mouth is sealed, the situation could lead to panic due to insufficient air intake.”

“While individuals can simply peel off the tape, I wouldn’t recommend it, as awakening in that state could be distressing,” warns David Garley from a better sleep clinic located in Bristol, UK.

Moreover, the variability in outcomes may relate to differences in how mouth taping was implemented. Some studies defined it as a complete horizontal strip covering the mouth, while others were less precise, occasionally resulting in only partial mouth closure.

Another limitation of the studies is that they did not assess daytime symptoms. “Many patients in the clinic experience fatigue and headaches during the day caused by obstructive sleep apnea, but these outcomes were not evaluated,” states Gurley.

He advises that individuals experiencing breathing difficulties should consult their doctor until further research clarifies the situation. Proven treatments, such as CPAP machines that gently supply air through masks to keep airways open, are effective for managing obstructive sleep apnea, according to Gurley.

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Source: www.newscientist.com

What Your Nationality Reveals About Your Sleep Requirements

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It doesn’t matter if you average 8 hours of sleep or if you’re just six and a half years old. That largely depends on new research conducted by scientists from the University of Victoria and the University of British Columbia in Canada.

This study suggests that cultural norms significantly influence sleep needs, indicating that instead of adhering to the universal eight-hour guideline, recommendations should be customized to fit specific countries.

“Sleep is influenced by more than biology alone. It is shaped by cultural expectations, work schedules, climate, light exposure, social standards, and various other aspects,” noted Dr. Christine Ou, an assistant professor at the Victoria School of Nursing, in an interview with BBC Science Focus. “What is deemed ‘good’ sleep in one culture may feel excessive or insufficient in another.”

The OU team studied sleep patterns and health data from nearly 5,000 individuals who participated in an online survey across 20 countries, including regions from North America, South America, Europe, Asia, and Africa.

Combining this data with findings from 14 prior studies, researchers investigated the connections between life expectancy, heart disease rates, obesity, diabetes, and the hours individuals slept.

Survey participants in Japan reported an average sleep duration of 6 hours and 18 minutes the night before – Credits: UBC Media Relations, PNAS

The findings revealed that sleep durations varied significantly across the 20 countries studied. French respondents had the longest sleep, averaging 7 hours and 52 minutes per night, while Japanese participants reported the least, with an average of 6 hours and 18 minutes.

The global average for sleep was found to be 7 hours and 15 minutes. Participants from the UK reported an average of 7 hours and 33 minutes, whereas those from the US averaged 7 hours and 2 minutes.

Interestingly, the OU team made some notable discoveries. They found no universal “ideal” amount of sleep that correlated positively with health across all countries. In fact, there was no evidence to suggest that individuals in countries with shorter sleep durations experienced worse health than those in nations where longer sleep is standard.

However, a consistent trend emerged. When asked for their ideal sleep duration for optimal health, participants from Costa Rica suggested an average of 8 hours and 3 minutes while those from Korea indicated 7 hours and 16 minutes. In every country, most respondents felt their desired target was about 1 hour to 1 hour and 40 minutes longer than what they typically achieved.

I may not know much about sleep, but some individuals indeed require more than others – Image credit: Getty

Those who maintained sleep patterns that aligned closely with their country’s cultural norms were generally healthier. For instance, in the US, sleeping around 7 hours and 2 minutes nightly correlated with better health outcomes.

“Our research revealed that when sleep aligns with cultural norms, individuals tend to be healthier,” said OU. “Understanding the cultural context allows for a focus on what genuinely supports health rather than fixating on a specific number.”

Throughout every country examined, significant deviations from culturally accepted sleep norms were linked to worsening health outcomes, whether those deviations meant sleeping too little or too much.

The threshold for excessive sleep where health outcomes began to decline varied, highest in the UK at over 10 hours and lowest in the US at 8 hours and 13 minutes.

Sleep psychologist Dr. Daljinder Chalmers from Kiel University remarked in BBC Science Focus, “Sleep is complex, and there is no evidence to suggest that everyone needs to sleep eight hours a day.”

Dr. Chalmers, who was not involved in the study, noted that in countries where sleep durations are shorter, people might take more naps during the day or have different sleeping habits altogether.

She continued, “When analyzing sleep and health, you must consider cultural factors.”

The researchers controlled for variables such as nutrition, wealth, inequality, and geography, but it’s essential to note this was an observational study and could not establish direct cause-and-effect relationships between sleep and health outcomes.

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About our experts

Dr. Christine Ou is an assistant professor at the Faculty of Nursing at the University of Victoria in Canada. Having begun her career as a registered pediatric nurse, she focuses on sleep and psychosocial health in families with young children through her research programs. Dr. Ou is also a member of Canada’s Active Perinatal Mental Health Joint Committee and recognized as a public scholar and rising star in applied science at the University of British Columbia.

Dr. Daljinder Chalmers is a lecturer in health psychology at Kiel University specializing in sleep. She boasts extensive experience in academia, public service, and the NHS. Dr. Chalmers holds a Bachelor of Science in Psychology from Bedfordshire University, a Master of Science in Health Psychology from Derby University, and a PhD from the University of Portsmouth.

Source: www.sciencefocus.com

Metamoderator Opens Up About Breakdown Following Exposure to Beheading and Child Abuse: ‘I Couldn’t Eat or Sleep’

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When Solomon* entered the gleaming Octagon Tower in Accra, Ghana, he was embarking on his journey as a meta content moderator. Tasked with removing harmful content from social media, he faced a challenging yet rewarding role.

However, just two weeks into his training, he encountered a much darker side of the job than he had anticipated.

“I initially didn’t encounter graphic content, but eventually, it escalated to images of beheadings, child abuse, bestiality, and more. The first time I saw that content, I was completely taken aback.”




Octagon Building in Accra. Photo: foxglove

“Eventually, I became desensitized and began to normalize what I was seeing. It was disturbing to find myself watching beheadings and child abuse.”

“I’ll never forget that day,” Solomon recounted, having arrived from East Africa in late 2023. “The system doesn’t allow you to skip. You must view it for a minimum of 15 seconds.”

In one particular video, a woman from his homeland cried for help as several assailants attacked her.

He noted that this exposure was increasingly unsettling. One day there were no graphic videos, but as a trend emerged, suddenly around 70-80% of the content became graphic. He gradually felt “disconnected from humanity.”

In the evenings, he returned to shared accommodations provided by his employer, the outsourcing firm Telepelforming, where he faced issues related to privacy, water, and electricity.

When Solomon learned of his childhood friend’s death, it shattered his already fragile mental state. He was Broken, feeling trapped in his thoughts, and turned to Telepelforming for a temporary escape until he could regain his composure.

Isolating himself for two weeks, he admitted, “I began to spiral into depression. I stopped eating and sleeping, smoking day in and day out. I was never this way before.”

Solomon tried to take his own life and was hospitalized, where he was diagnosed with major depressive disorder and suicidal ideation. He was discharged eight days later, towards the end of 2024.

Telepelforming offered him a lower-paying position, but he feared it would not suffice to live in Accra. He sought compensation for his distress and long-term psychological care, but instead, Telepelforming sent him back to his hometown amid unrest.

“I feel used and discarded. They treated me like a disposable water bottle,” Solomon expressed after his termination.

He reflected on his past professional life in his home country, saying, “I was content and at peace before coming here.”

Another moderator, Abel*, defended Solomon and shared how he ended his contract in solidarity with fellow employees.

He confronted Telepelforming: “You’re not treating him fairly.”

“They isolated him at home. He felt unsafe being alone, which caused him severe stress, prompting him to return to work.”

Abel also faced mental health struggles stemming from the content. “I was unaware of the nature of the job and the reality of viewing explicit material for work… The first time I encountered blood, I was left numbed.”

He mentioned that colleagues often gathered to sip coffee and discuss disturbing material, even sharing their discomfort.

He hesitated to discuss these issues with wellbeing coaches due to a fear of how his concerns would be perceived by his team leader. He faced challenges when he declined to utilize a wellness service he believed was merely for “research purposes.”

A spokesman for Telepelforming stated: Recognizing his depression following his friend’s death, we conducted a psychological evaluation and found he was unfit to continue in a moderation role.

“We offered a different non-moderating position, which he declined, expressing a desire to remain in his current role. With that not being a viable option, his employment ended, and he was provided compensation per our contractual agreement.

“Throughout his tenure and afterward, we ensured ongoing psychological support. He consistently declined assistance. At the suggestion of his family, help was arranged for him, and upon medical approval, arrangements for a flight to Ethiopia were made.

“We have maintained support for him in Ethiopia, but he has avoided it, instead attempting to pressure Telepelforming for monetary compensation under the threat of public exposure.”

*The name has been changed to protect their identity

Source: www.theguardian.com

People in industrial societies sleep longer than those in hunting and gathering societies.

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Technology may be falsely blamed for lack of sleep

Cavan Images/Getty Images

Unlike our ancestors who lived in technologically advanced times, there is much written about how modern lifestyles mean that we no longer get enough sleep. However, an analysis of 54 sleep studies conducted around the world has shown that people in small, non-industrial societies actually sleep less than people in industrialized communities.

“Everyone I talk about in Canada and the US are talking about how bad their sleep is.” Leela Mackinnon At Toronto Mississauga University, Canada. “The numbers don't show that.”

It is often assumed that the rise of gadgets like big screen televisions and smartphones means that people today are less sleepy than in the recent past.

However, many studies reporting sleep declines over the past few decades are based on asking people how long they spend sleep. This is an unreliable measure. Even using this method, The results are mixedmany studies have found that there is no change or even an increase in sleep duration.

Studies based on more reliable measurements, such as using physical activity monitors and electrodes to monitor brain waves, have not declined over the last few decades. For example, we found a 2016 review of 168 studies. There is no decline Sleep period for the past 50 years.

However, these studies have been conducted in developed countries and reveal the question of whether people had more sleep before industrialisation. Wrist-based activity monitors are now available, making it easier to study sleep in a non-industrial society.

Such studies have revealed an incredible short period of sleep. For example, among hunter-gatherers, Sun sleeps on average 6.7 hours per night, Hatza sleeps 6.2 hours, and Bayaka sleeps 5.9 hours per night. The shortest time ever found is 5.5 hours of sleep in the HIMBA community in Namibia, a herdsman of nomadic livestock.

McKinnon and her colleagues David SamsonUniversity of Toronto, University of Mississauga, is also involved in several such research. They now compare sleep habits in industrialized societies, including the US, Australia and Sri Lanka, with people from small, non-industrial communities, including the Amazon, Madagascar and the Pacific indigenous people.

Overall, the analysis is based on 54 studies that include direct measures of sleep in people over 18 years of age without serious health conditions. In total, only 866 people are involved in these studies, but the dataset is the most comprehensive to date, says Samson. “It's the best now.”

Overall, these individuals slept on average 6.8 hours, while in non-industrial societies the average was 6.4 hours, while in industrial societies it was 7.1 hours.

The two also found that people from the industrial world were asleep for 74% of their time in bed.

McKinnon and Samson also evaluated the regularity of people's circadian rhythms using a measure called the circadian function index, where the score of 1 is perfect. In non-industrialized communities, the average was 0.7 compared to 0.63 in industrial societies.

Samson attributes the higher period of sleep and increased sleep efficiency in industrialized societies to conditions that encourage sleep more. “We see that we have some real benefits from the safety and security of our sleep scene,” he says. “There's no need to dodge the night or predators with rival human groups.”

Conversely, people in industrial areas are less exposed to clues that help to maintain a circadian rhythm, such as low night temperatures and bright daylight exposure. Although they did not appreciate this, both MacKinnon and Samson said that a low normal circadian rhythm would have a negative effect explaining why many people perceive their sleep as poor. I doubt there is a possibility of giving it.

What is not clear from the paper says that individuals in these 54 studies are representatives of the overall population. Nathaniel Marshall At Macquarie University in Sydney, Australia. “Special sampling is required to make a statement about epidemiological prevalence,” he says.

Samson said he looked into whether large sample sizes could change results, and concluded that there was no significant difference.

topic:

Source: www.newscientist.com

Hunters and gatherers tend to have shorter sleep durations compared to industrialized individuals.

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Members of the Namibian HIMBA community get an average of 5.5 hours of sleep at night

Nick Fox/Aramie

Unlike our ancestors who lived in technologically advanced times, there is much written about how modern lifestyles mean that we no longer get enough sleep. However, an analysis of 54 sleep studies conducted around the world has shown that people in small, non-industrial societies actually sleep less than people in industrialized communities.

“Everyone I talk about in Canada and the US are talking about how bad their sleep is.” Leela Mackinnon At Toronto Mississauga University, Canada. “The numbers don’t show that.”

It is often assumed that the rise of gadgets like big screen televisions and smartphones means that people today are less sleepy than in the recent past.

However, many studies reporting sleep declines over the past few decades are based on asking people how long they spend sleep. This is an unreliable measure. Even using this method, The results are mixedmany studies have found that there is no change or even an increase in sleep duration.

Studies based on more reliable measurements, such as using physical activity monitors and electrodes to monitor brain waves, have not declined over the last few decades. For example, we found a 2016 review of 168 studies. There is no decline Sleep period for the past 50 years.

However, these studies have been conducted in developed countries and reveal the question of whether people had more sleep before industrialisation. Wrist-based activity monitors are now available, making it easier to study sleep in a non-industrial society.

Such studies have revealed an incredible short period of sleep. For example, among hunter-gatherers, Sun sleeps on average 6.7 hours per night, Hatza sleeps 6.2 hours, and Bayaka sleeps 5.9 hours per night. The shortest time ever found is 5.5 hours of sleep in the HIMBA community in Namibia, a herdsman of nomadic livestock.

McKinnon and her colleagues David SamsonUniversity of Toronto, University of Mississauga, is also involved in several such research. They now compare sleep habits in industrialized societies, including the US, Australia and Sri Lanka, with people from small, non-industrial communities, including the Amazon, Madagascar and the Pacific indigenous people.

Overall, the analysis is based on 54 studies that include direct measures of sleep in people over 18 years of age without serious health conditions. In total, only 866 people are involved in these studies, but the dataset is the most comprehensive to date, says Samson. “It’s the best now.”

Overall, these individuals slept on average 6.8 hours, while in non-industrial societies the average was 6.4 hours, while in industrial societies it was 7.1 hours.

The two also found that people from the industrial world were asleep for 74% of their time in bed.

McKinnon and Samson also evaluated the regularity of people’s circadian rhythms using a measure called the circadian function index, where the score of 1 is perfect. In non-industrialized communities, the average was 0.7 compared to 0.63 in industrial societies.

Samson attributes the higher period of sleep and increased sleep efficiency in industrialized societies to conditions that encourage sleep more. “We see that we have some real benefits from the safety and security of our sleep scene,” he says. “There’s no need to dodge the night or predators with rival human groups.”

Conversely, people in industrial areas are less exposed to clues that help to maintain a circadian rhythm, such as low night temperatures and bright daylight exposure. Although they did not appreciate this, both MacKinnon and Samson said that a low normal circadian rhythm would have a negative effect explaining why many people perceive their sleep as poor. I doubt there is a possibility of giving it.

What is not clear from the paper says that individuals in these 54 studies are representatives of the overall population. Nathaniel Marshall At Macquarie University in Sydney, Australia. “Special sampling is required to make a statement about epidemiological prevalence,” he says.

Samson said he looked into whether large sample sizes could change results, and concluded that there was no significant difference.

topic:

Source: www.newscientist.com

I Learned to Embrace Alarm Clocks and Sleep

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I“I’ve always hated getting up in the winter. As a kid, I threw a Harkle Darkle at me while I watched my uniform warm up with the radiator. Recently, I had a few minutes of smartphone alarms. I set it up continuously. It’s too dark and I’m too groggy.


I’ve heard a sunrise alarm clock before the filter I was asked to review them, but I didn’t think they could solve my awakening anguish. Essentially, they are a combination of an alarm clock and a light therapy device that will glow as the brightness increases as your wake-up time approaches. Light interacts with our circadian rhythms, just like when the sun rises, so we wake up biologically prepared for the day.

How a sunrise alarm clock made my morning better

As a tech-interested author, I often review attractive and useful gadgets, from electric heaters to ERMs to cat smart drinking fountains. It’s fun, but in the long run, only a few products will change my lifestyle. Sunrise alarm clocks were quickly proven to fall into this exclusive category. Throughout the majority of winter, I woke up in the darkness so that my organs probably cannot receive signals from my brain and prepare for the day.

My Top Sunrise Alarm Clock Picks – Lumi Body Cooks Park 100 and Philips Smart Sleep Wake Light – have changed the equation clearly. I wake up, feel more energetic, less grogled and mentally sharp.

What’s important about sunrise alarm clocks

All sunrise alarm clocks I tested had strengths such as alarm sounds, soothing design and useful features, but only certain models have a brightness threshold that appears to wind a circadian clock. The value exceeded. Seasonal Affective Disorder (SAD) lamps are often advertised with Lux ratings for brightness, but this important statistic tends to be absent in the sunrise alarm spec sheet. One great indicator is whether it is certified as a medical device, as is present in the Body Cooks Park 100.

How these devices play in a healthy sleep

Sleep is personal and there is no device suitable for all slingers. For me, the sunrise alarm clock benefited my sleep and wake cycle more than any other product. It probably excludes my memory foam mattress. Very good models like the Lumie Sunrise alarm can be purchased for under £40. So if you find dark mornings difficult, it’s definitely worth a try.

An important advantage of sunrise alarm clocks is that your phone no longer includes your morning waking up. Stopping the alarm on your smartphone means your day starts with your on-screen eyes. And the path from here to Doom scroll is the length of Thumbprint. With all sorts of alarm clocks, you can start without a smartphone in the morning.

If you’re still waking up on the other side of your bed, you can find additional recommendations for the best mattresses, sleep AIDS and electric blankets in the filter guide. The mornings are made by people who are not born.

This week’s pick

Editor’s Pick




Ella Foot will be testing a cold-water swimsuit at Lago di Nenbia in Trentino, Italy. Photo: Ella Foot

Guardian readers are no strangers to cold water dips. I also include myself. So we thought it was time for the filter to put some outdoor swimming kits at that pace.

Luckily, a new kind of thermal swimsuit (not wetsuits) is available in the market designed for colder temperatures. So, we’re still deep into the cold-water swimming season, but we asked experienced outdoor swimmers and writer Ella Hoot to test these swimsuits. She also rounded up her favorites wisely. hat, glovesthe flask and other items will warm up afterwards.

Hannah Booth
Editor, filter

Just in case you missed it…




The elements are ready… a guide to waterproof jacket. Photo: Thomas Eversley/Alamy

If you’re keen to get wet outdoors, strictly tested waterproof jackets for men and women will keep you dry even in the most fierce downpours. Paddy Maddison and Sian Lewis of Keen Hikers have gone hundreds of paces over the years and know what to look for in high-performance jackets. It could be a valuable investment in a country that rains more than 150 days a year.

Please participate




thank you! Tell us how you can make things last longer. Photo: Uchida Kyoko/alamy

Do you have something that isn’t doing the job at all? It could be an expensive suitcase with unstable wheels, a beloved armchair with hanging springs, or your favorite jumper is a tattered jumper. If so, we’d love to hear a new advice column from you. I also want to hear how you see yours, from shoes to coffee machines, to make yours last longer.

Reply to this newsletter or email thefilter@theguardian.com.

Source: www.theguardian.com

Research suggests that having a fixed bedtime is more important than sleep time for combating fatigue

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Quality of sleep is often judged by the number of hours we sleep, but recent research suggests that the timing of sleep may be more crucial than the duration.

A study published in the journal Sleep indicates that the consistency of your sleep schedule, rather than just the number of hours slept, is a strong predictor of your risk of mortality. Even individuals who consistently get 7-8 hours of sleep but have irregular sleep patterns were found to be at a higher risk of stroke, heart attacks, and cancer. On the other hand, those with a consistent sleep routine had up to a 48% lower risk of death from all causes.

It’s important to note that simply sticking to an erratic sleep pattern with minimal hours of sleep is not advised. The study found that individuals who slept less than six hours or more than nine hours per night had a higher risk of mortality. While sleep duration is significant, the link between mortality and consistent sleep patterns was stronger.

Researchers analyzed data from nearly 61,000 individuals in the UK Biobank, totaling over 10 million recorded sleep hours. By studying sleep patterns and mortality rates, they identified the factors associated with an increased risk of early death.

These findings may lead to updated public health guidelines on sleep recommendations, emphasizing the importance of not only getting sufficient sleep but also maintaining a consistent sleep schedule for overall health improvement.

Further research is needed to determine if these findings are applicable to a broader population beyond the UK.

For more information:

Source: www.sciencefocus.com

Study suggests fixed bedtime more important than total sleep time in preventing tiredness

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When it comes to a good night’s sleep, the quality of your sleep may be more important than the number of hours you get. A new study published in the journal sleep suggests that the regularity of your sleep schedule is a strong predictor of your overall risk of death. In fact, research shows that even those who consistently get 7-8 hours of sleep but have irregular sleep schedules are at a higher risk of stroke, heart attacks, and even cancer compared to those with a consistent sleep-wake routine.

Individuals with the most consistent sleep-wake times have been found to have up to a 48% lower risk of all-cause death compared to those with inconsistent routines. However, maintaining a consistent sleep schedule doesn’t mean you can skimp on sleep. Those who slept less than six hours or more than nine hours each night were also at a higher risk of death. Overall, the link between mortality and consistent sleep patterns was found to be stronger than the link between mortality and sleep duration.

Researchers analyzed sleep data from nearly 61,000 people in the UK biobank, totaling over 10 million hours of recorded sleep. Using advanced algorithms, they tracked mortality rates over an average of 6.3 years to identify factors associated with early death. The hope is that these findings will inform updated public health guidelines and sleep recommendations, emphasizing the importance of not only getting enough sleep but also maintaining a consistent sleep schedule for improved overall health.

Further research is needed to determine if these findings apply to populations outside the UK and to a more diverse range of individuals.

read more:

Source: www.sciencefocus.com

The strategies used by 9 sleep researchers to achieve optimal rest

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Strategic naps can help you recover from sleep deprivation

Jean Gaumi/Magnum Photo

Sleep researchers devote their careers to understanding how and why we sleep. So what do they do to get a better night’s rest?

It may be comforting to know that even experts don’t always practice what they preach. “I think you’ll find that a lot of sleep researchers are terrible at sleep,” he says. Malcolm von Schantz At Northumbria University, Newcastle upon Tyne, UK.

This article is part of a special series exploring important questions about sleep. Click here for details.

But what many of them agree on is that consistency is key. Here’s what else they had to say:

make a plan

“It’s all about prioritization and planning. For example, I’m a night owl and like to go to bed late and wake up late, so I try not to have meetings before 10am. I’m thinking ahead about the timing of my daily rhythm in terms of what works best for me and how I can adjust my schedule to support that.”

stephen lockleytime shifter

control the lighting

“We keep the lights in our house pretty dim when the sun goes down, turn on as many indoor lights as possible in the morning, and make sure to open the blinds to let some sunlight into the house as soon as the sun goes down. I think it’s really important to minimize night light and maximize morning light.

christopher depnerUniversity of Utah

keep cool

“Sleep science is about how your body [temperature] I need to drop my degree completely…

Source: www.newscientist.com

Reclaim Your Rest and Settle Your Sleep Debt

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Paul Brigginshaw/Millennium Images, UK

What's the difference between time spent in bed and bank balance? No, this isn't the start of a terrible joke – and the answer isn't as simple as you think.

We all have the odd occasion where we stay up too late and don't get enough sleep. Think of it like splurging on an expensive dinner. I probably shouldn't, but I hope it doesn't hurt my bank balance too much.

This article is part of a special series exploring important questions about sleep. Click here for details.

However, not getting enough sleep on a regular basis is a problem for many people, and the Centers for Disease Control and Prevention reports: One-third of adults spend less than 7 hours a night – Sleep debt can accumulate and have serious implications for your physical and mental health (see Why your chronotype is key to knowing how much sleep you need). Just like paying off a financial debt, getting your sleep back requires a plan.

Part of the problem is that we may not realize how much sleep debt we have and how negatively it is affecting us. in one studyFor example, participants were randomly selected to work 4, 6, or 8 hours per night for 14 consecutive days. Ultimately, those who slept less than six hours showed cognitive impairments equivalent to up to two full nights of no sleep. However, even though they felt unwell after a few days, from then on, those who underwent sleep restriction did not necessarily realize that their cognitive performance continued to decline. “A tired brain cannot recognize how tired it is.” Russell Foster,a…

Source: www.newscientist.com

Unlocking the Importance of Chronotype in Determining Your Ideal Sleep Duration

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Would I feel better if I got some more sleep? Maybe – but that's not guaranteed. We know how much sleep the average person needs, but the amount varies widely. Let's start with the basics to better understand how many hours you need and when and how to get them.

This article is part of a special series exploring important questions about sleep. Click here for details.

According to the National Sleep Foundation, a typical adult needs between 7 and 9 hours Newborns sleep between 14 and 17 hours, but this gradually decreases throughout childhood. What teenagers need is 9 hours a night People over 65 tend to need about 7 to 8 hours. Sex can also be a factor. “There are some studies that show that women need about 20 minutes more on average than men.” Veena Kumari at Brunel University, London. And there is evidence that humans, like many animals, are also prone to: Sleep a little longer during the wintertoo.

Of course there are exceptions. A rare genetic trait called familial spontaneous short sleep causes people to habitually go to bed late and wake up early, growing up in as little as four to six hours. “We don't know how widespread this is,” he says liza ashbrook At the University of California, San Francisco, many genetic mutations is involved in the trait, but “it's in the minority.”

Most of us aren't so lucky, but the occasional disturbed or shortened night doesn't really matter. “We can more or less get through the night without sleep…

Source: www.newscientist.com

Unexpected connection between gut microbiota and quality sleep

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Foxys_forest_manufacture/Getty Images

A bad night's sleep can be caused by many things, including screen time, stress, and drinking too much alcohol. Now, there's another culprit. It's the microorganisms in your intestines.

This article is part of a special series exploring important questions about sleep. Click here for details.

It's long been known that our microbiome has a powerful influence on our health, but new research has revealed that this extends to our sleep as well. But it's a complex two-way relationship. “The microbiome influences your sleep, and sleep influences the microbiome,” he says. elizabeth holzhausen At the University of Colorado Boulder. The good news is that there are ways we can intervene.

At first glance, the connection between your stomach and sleep patterns may not be obvious, but a growing body of research is revealing how they influence each other. For example, a 2023 study of 720 people found that: Diversity of microorganisms in the gut It was associated with improved sleep quality. Similarly, researchers at King's College London (KCL) and other institutions, in collaboration with personalized nutrition company Zoe, surveyed nearly 1,000 people and found that irregular sleep patterns are associated with sleep disorders. It turned out. Increase in the number of “undesirable” bacterial species It is associated with poor health.

Furthermore, changes in the composition of the gut microbiome are associated with several sleep states. For example, rapid eye movement sleep behavior disorder, in which sleepers physically act out their dreams during REM sleep, Decrease in intestinal bacteria It produces the short-chain fatty acid butyrate, which causes an increase in bacteria that worsens inflammation.

Source: www.newscientist.com