Study uncovers possible downside to being popular in high school

From msn.com

The most popular teenagers in school get the least sleep - particularly girls, according to a new study.

Scientists found that teens with the most friends sleep less than their peers - and that popular girls experience more symptoms of insomnia than popular boys.

Previous studies have shown that adolescents often find it hard to get to sleep at a time that would allow them to clock up the recommended eight to 10 hours of shuteye each night due to a later melatonin onset and increased alertness in the evening.

Researchers say it is also during the teenage years when increasing school demands, activities, more independence from parents, and relationships with peers begin to compete with sleep.

Australian and Swedish scientists wanted to find out how popularity among peers affected the sleeping habits of teenagers aged 14 to 18.

Study first author Dr. Serena Bauducco, a sleep researcher at Örebro University, Sweden, said: “Here we show that popular teenagers reported shorter sleep duration.

"In particular, popular girls - but not boys - reported more insomnia symptoms.

“Most interestingly, popularity also seems to negatively impact sleep both before and after the advent of smartphones.”

The research team examined if popularity coincided with shorter sleep duration in a sample of more than 1,300 Swedish teenagers, almost half of them female.

((Photo by cottonbro studio via Pexels))© Provided by talker

They asked the participants to nominate up to three friends, and those receiving the most nominations were defined as more popular.

Those teenagers slept less than their peers - the most popular ones up to 27 minutes fewer, according to the findings published in the journal Frontiers in Sleep.

When the research team looked at boys and girls separately, they also found a correlation between popularity and insomnia symptoms.

More popular girls experienced more insomnia symptoms, such as difficulty falling or staying asleep or waking up too early.

Popular boys did not experience those symptoms to the same extent, according to the findings.

The differences between sexes are not yet fully understood, but the fact that boys and girls engage in differing friendship behaviours might offer insights.

Dr. Bauducco said: “Girls express more care and concern with their friends and engage in helping behaviours more than boys.

"This might mean they carry these concerns when it’s time to fall asleep.

“We also see that popularity has been associated with worse sleep both before and after the development of handheld communication technology."

She said the findings suggest that it may not be smartphones that cause popular teenagers to sleep less, rather other factors could be at play.

The research team speculates that more friends may mean more time dedicated to them which could result in less time left for sleeping.

They say more emotional investment could also lead to sleeping difficulties.

Dr. Bauducco says both explanations would apply to times before and after smartphones became common, but would need to be investigated in detail.

She said: “Teenagers are arguably the most sleep-deprived population throughout the lifespan.

“Previous studies show that 30 minutes of extra sleep can lead to improved mental health and better school performance.”

With schools starting early, Dr. Bauducco says many teens try to catch up on sleep on weekends – a strategy that can backfire.

She said: “Suppose a teen sleeps in on Sunday until 1 pm.

"Falling asleep that night to be ready for school the next day will be a struggle because they won’t feel tired."

Dr. Bauducco added: “Delaying wake times too much can contribute to maintaining the problem of sleep debt racked up during the week.”

The post Study uncovers possible downside to being popular in high school appeared first on Talker.

https://www.msn.com/en-us/health/wellness/study-uncovers-possible-downside-to-being-popular-in-high-school/ar-AA1nYXWR 

Sleep disorders got you down? Here are the causes of insomnia, and simple tips for better sleep

From moneycontrol.com

How to improve sleep quality: If you wake up groggy and irritable, sleeplessness might be to blame. The nights spent staring at the ceiling can take a toll on your day. Here are some remedies to try

Sleeplessness, or insomnia, refers to the difficulty in falling asleep, staying asleep, or achieving restful sleep. This condition can lead to persistent fatigue and impact your daily life, ranging from acute (short-term) issues to chronic (long-term) disruptions.

According to the Sleep Foundation, various factors can disrupt your sleep cycle. Persistent stress and anxiety can keep your mind active and make it hard to relax, while a poor sleep environment—characterized by noise, light, or an uncomfortable mattress—can affect your sleep quality. Frequently changing your bedtime or wake-up time can confuse your internal clock, leading to irregular sleep patterns.

Additionally, consuming stimulants like caffeine and alcohol close to bedtime can negatively impact your sleep. Medical conditions such as sleep apnoea, restless legs syndrome, and chronic pain can also severely disrupt your ability to achieve restful sleep.

A restful sleep is essential for your well-being, affecting everything from cognitive function to emotional stability. Here are some ways to deal with lack of sleep:

Routine: Ensure a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This regularity helps regulate your internal clock and improves sleep quality.

Environment: Create an ideal sleep environment by keeping your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows to promote relaxation and restful sleep.

Relaxation: Try relaxation techniques such as deep breathing, meditation, or gentle yoga. These practices can help calm your mind and prepare your body for sleep.

Limit stimulants: Avoid caffeine and alcohol in the hours before bedtime, as they can interfere with your sleep cycle. Opt for non-caffeinated herbal teas or warm milk to help you wind down.

Screen time: Reduce exposure to screens at least an hour before bed. The blue light from phones, tablets, and computers can inhibit melatonin production and make falling asleep more difficult.

https://www.moneycontrol.com/health-and-fitness/sleep-disorders-got-you-down-here-are-the-causes-of-insomnia-and-simple-tips-for-better-sleep-article-12800756.html 

Sleep quality affects kids' academic performance

From news24.com

Children who have trouble sleeping tend to do worse in school than their peers who get a good night's sleep, a new study suggests.

Researchers in Brazil looked at children age seven to 10 who attended Sao Paulo public schools. They found kids with symptoms of sleep disorders or sleep breathing disorders earned lower grades than those without problems sleeping, on average.

13% of children with difficulty sleeping had failing grades in Portuguese, compared to 9%of those without sleep problems.

Likewise, 25% of kids with disrupted sleep had failing math grades, versus 8% of children without trouble sleeping. "Because [symptoms of sleep disorders] and particularly [sleep breathing disorders] are highly prevalent, we suggest that all health professionals and educators become aware of this striking effect and take appropriate actions to solve or mitigate what could very well constitute a public health issue," researchers led by Luciane Bizari Coin de Carvalho from the Universidade Federal de Sao Paulo wrote.

Experts estimate that roughly one-quarter of US children have disrupted sleep at some point during childhood. Erratic bedtime hours and anxiety, either at school or at home, may contribute. Other children may have unrecognised sleep disorders, such as sleep walking, nightmares or insomnia, or sleep breathing disorders, like sleep apnoea.

Underlying medical problems

Some medications, including those for asthma or attention-deficit/hyperactivity disorder, can affect sleep. The underlying medical problems may also cause sleep disturbances. Poor sleep among children has been tied to obesity, which in the long run increases the risk of heart disease and diabetes. And poor school performance has been linked to early dropout rates, so the new findings may have implications beyond getting a good night's sleep, researchers said.

From 1999 to 2001, the researchers distributed 5 400 questionnaires asking about symptoms of sleep disorders and sleep breathing disorders to children in Sao Paulo public schools. Then they looked at the Portuguese and Math grades of 2 384 children whose parents filled out and returned the questionnaire.

The study team found about 31% of the children had symptoms of sleep disorders  such as difficulty falling or staying asleep, or feeling sleepy all the time  and close to 27% had sleep breathing disorders.

Those students' grades were significantly lower than the grades of kids without sleep disorder symptoms. In Brazil, grades are based on a scale of 0 to 10, with 5 considered a passing grade. Average Portuguese grades were 6.6 for kids with sleep problems, compared to 7.1 among those with no sleeping trouble.

Likewise, children with symptoms of sleep disorders or sleep breathing disorders earned an average grade of 6.3 in Maths, compared to 7.1 for other children, according to findings published in the journal Sleep Medicine.

Importance of sleep in children

Dr  Carl Bazil, a neurologist and director of the division of epilepsy and sleep at New York Presbyterian/Columbia University Medical Centre in New York City noted that this study fills a research void. "There's growing information, mainly in adults, that you need good quality sleep to process and learn new information," Bazil told Reuters Health. "It stands to reason that, if anything, sleep would be more important in children, but there's very little information in children about sleep disturbance and learning." Research has shown that sleep deprivation might affect certain parts of the brain, especially the frontal lobes.

The frontal lobes control executive function, which is the ability to make decisions, form memories, plan for the future and inhibit socially undesirable behaviour like fighting with a classmate. However, the new study can't say definitively that sleep problems were to blame for poor grades, researchers said. "This study doesn't prove that a sleep disturbance causes decreased academic performance," Bazil said, "but it shows an association."

Basically every category of sleep disturbance the authors looked at correlated with decreased academic performance." The researchers relied on parents' reports of their children's sleep, rather than bringing kids into a sleep lab overnight, for example.

The study is "far from perfect", Bazil said. But, "It's a first step in emphasising that sleep in children is something that's important, not only to prevent them from being sleepy but to make sure that they learn. I think this study will help raise awareness that sleep is particularly important in children."

https://www.news24.com/Life/Sleep-quality-affects-kids-academic-performance-20130819 

Insomnia: Is It Keeping You up at Night?

From montecitojournal.net

By Deann Zampelli

The first rays of dawn can be the most depressing sight in the world for an insomniac, as it means any hope of a good night’s sleep is officially gone.

As someone who has often struggled with insomnia for the better part of a decade, I know only too well the frustration; the tossing and turning, the gaslighting attempts: “You are tired, you really are tired.” The bargaining: “Just lay here with your eyes gently closed for 30 more minutes and if you still haven’t fallen asleep you can go read in the other room,” and the many versions in-between. 

But why, I wondered at 3 am this morning, why do so many of us suffer from these torturous nights? I wanted to know. I needed to know. And, as it was 3 am, I had some free time on my hands to find out.

Let’s start at the beginning. What is insomnia? According to the Cleveland Clinic, “Insomnia is when you aren’t sleeping as you should.” Yeah, I think most of us got that part. But they go on to say, “That can mean you aren’t sleeping enough, you aren’t sleeping well or you’re having trouble falling or staying asleep.” So, insomnia isn’t just the wide awake in the middle of the night deal. 

I have visited various health practitioners in the past, and they all ask the same thing. “Do you have trouble falling asleep or do you have trouble staying asleep?” Half the time I am not even sure how to answer because I am too tired. 

According to the Santa Barbara Sleep Clinic, just waking up too early or waking up tired also counts as forms of insomnia. My biggest question, however, is why does it happen to so many of us during the second half of life? You don’t often hear 15, 25, or 34-year-old people talking about how they just don’t get as much sleep as they used to. But with those over 60, reports of insomnia are as high as 50% and not just in the United States. 1 in 3 adults worldwide experience sleep issues.

The American Journal of Medicine tells us that this isn’t necessarily something that has to happen as we get older. “Sleep problems are often mistakenly considered to be a normal part of aging…” Many adults never suffer from insomnia. And the reasons are many. Norwegians reportedly have the best sleep cycles worldwide, in terms of length and quality. They also are big believers in having their babies nap in strollers outside, being firm believers in sunshine and fresh air. Which now makes a lot of sense.

Light plays a huge factor in our sleep cycle and effects melatonin production. But most older adults don’t get enough time outside so the body’s signals are thrown off. Normally, if you are getting natural light exposure all day, when the sun goes down, it starts to send signals to your body that it is time to wind down. But if you never get that daylight in the first place, internal mayhem ensues. 

Without diving too deep into the science (remember, I only have about 900 words in this column), the other causes begin to appear as a bleary-eyed dog chasing its tail. As we get older our internal clocks start to change, and this clock controls our circadian rhythm (this is our daily cycle that controls when we get hungry, tired, feel sleepy or alert). This is one of the many reasons why sleep is so intrinsically connected to our health. Many of our body’s systems rely on sleep for its restorative powers. But here is the tricky bit. As we get older and start to become sleep deprived, our bodies are more prone to illness. As we get sicker, we sleep less. See where I am going here?

Another culprit behind insomnia in American older adults is side effects from medications. According to Georgetown’s Health Policy Institute, 75% of adults over 50 have an average of 12 prescription drugs filled each year (this could also include antibiotics, or medications used to treat acute illnesses). 

So what can we do? There is much advice out there about how to improve the quality of sleep. Here are some of the most frequently suggested.

1. Create a sleep ritual and stick to it. For example, get in bed by 10 and turn off the light by 11 even if you don’t feel ready to sleep. This will train your body to respond to sleep cues. 

2. Get fresh air and exercise each day.

3. Turn off all screens at least an hour before you get in bed. The blue lights from screens trick your body into believing it is daytime, which lowers or stops the production of melatonin. 

4. Only use your bed for sleep and sex. No tv, no work, no scrolling, no eating. This is another cue your body will begin to respond to. 

5. This seems like an obvious one but eliminate all triggering substances a few hours before bedtime (or sooner depending on your sensitivity – I can’t have any caffeine after noon or I will be regretting it around 2 am). Caffeine, chocolate, alcohol, and sugary or spicy foods are all potential triggers.

6. Be sure to keep your blood sugar steady all day. Sometimes sugar imbalances can cause you to wake up during the night. 

7. Check with your health practitioner to see if there might be an underlying issue causing your insomnia.

I hope this helps. For me, I know that if I want to regain my former sleep streak, I need to finish the last season of Suits so I can go back to my no TV watching evenings. See item #3 above.

Now put down those screens, cuddle up with a good book (you know, the paper kind with writing on them) and sweet dreams.  

https://www.montecitojournal.net/2024/08/13/insomnia-is-it-keeping-you-up-at-night/ 

What's really keeping teenagers up at night? Things to do to fix their sleep schedule

From msn.com

Sleep disorders in teenagers is a rising concern as it impacts their health and academics both, at a critical age in their life. The current generation of teens are surrounded by gadgets most of the day. They have easy access to mobile phones, tablets, laptops, and due to the advent of online coaching even their study material is available online, as a result they spend a lot of time staring at screens. This combined with their addiction to digital games, web series, and social media has increased their screen time significantly. This is causing sleep deprivation as well as Insomnia in teens.

Exposure to screen for longer time reduces cognitive brain function, delays transition into deep Rapid Eye Movement (REM) sleep, which is the deepest part of our daily sleep cycle, and is necessary for the brain to rest and reset. Exposure to light of the screen also reduces secretion of good hormones like Melatonin, which is known as the “sleep hormone” as it regulates the sleep and wake cycle of the body by signalling it to wind down and relax. In the evening as the sun goes down and it gets dark, Melatonin levels rise in the body and this promotes feelings of sleepiness, however, the blue light from screens mimics the wavelength of natural light & this confuses the body and makes it harder to fall asleep and causes sleep deprivation; as bedtime gets pushed back but school and other commitments mean they have to wake up early in the morning.

According to Dr. Manish Itolikar, Consultant Physician, Fortis Hospital Mulund, “Common symptoms of such sleep disorders exhibited by teenagers are fatigue and lack of interest in day-to-day activities. They become restless and easily irritable, and their decision-making facilities are impaired. Sometimes they lose weight or if they start binge eating as staying up can cause one to feel hungry, and they start to gain weight. Overconsumption of social media where content is available in short-form can reduce attention span. This makes it harder for them to pay attention for a long period of time. Besides this, they might encounter social media trolling which can cause feelings of frustration and agitation.”

Effective sleep management is the only way to deal with sleep deprivation. Reducing screen time is the most important change. Parents have to ensure that if their children are spending considerable amounts of time on their tablets or laptops for online classes, then they have to stop watching shows on OTT or binging on YouTube videos & they have to stop playing digital games. Parents have to introduce a system of time-out before bed where all members of the family, especially the children, put away their gadgets for the rest of the evening, and this should be done a good two or three hours before bedtime so Melatonin can kick in. Daily exercising and sleeping for over 6 hours each day is extremely important. Late night caffeine intake should also be avoided.

What's really keeping teenagers up at night? Things to do to fix their sleep schedule

According to Dr Kedar Tilwe Consultant Psychiatrist, Hiranandani Hospital, Vashi, “Parents should take the initiative to lead by example; they should reduce their own screen time, and the children will follow. If teenagers are not taught to manage their screen time and balance it well with off-screen activities, they will face psychological and developmental issues as they grow up. A few lifestyle changes and enforcing discipline will help teenagers combat all forms of sleep deprivation, however, if the body stops producing sufficient Melatonin or one starts suffering from chronic Insomnia then medical help will be necessary. Prioritizing sleep not only benefits their physical health, but also fosters a disciplined lifestyle and good academic performance, both of these are the very foundation of a good and happy life.”

https://www.msn.com/en-in/health/other/what-s-really-keeping-teenagers-up-at-night-things-to-do-to-fix-their-sleep-schedule/ar-AA1oBgqh?apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1 

Chronic Insomnia Affects 12% of Americans—Here's How to Know If You Have It

From health.com

• Twelve percent of Americans have been diagnosed with chronic insomnia, according to a new survey.
• Many people may experience issues sleeping for a period of days or weeks, but chronic insomnia lasts for much longer.
• For people who've been diagnosed with chronic insomnia, cognitive behavioural therapy for insomnia (CBT-I) is considered the gold standard of treatment.

Being unable to fall and stay asleep is a frustrating situation for anyone—but a new survey suggests 12% of Americans are struggling with chronic insomnia, or long-term, persistent sleep issues.

According to a new survey conducted by the American Academy of Sleep Medicine (AASM), 12% of Americans say they have been diagnosed with chronic insomnia. The survey of 2,006 adults was conducted online between May 16 and May 24, and was published on June 14.

The results of the survey showed that men were slightly more likely to have been diagnosed with chronic insomnia as compared to women. Diagnoses were also most prevalent in people ages 25 to 44.

Chronic insomnia is a serious sleep issue—not only can this disorder lead to sleep deprivation, but it can also cause fatigue, low energy, and impact a person’s physical and emotional health. In fact, chronic insomnia has been linked to depression, anxiety, Alzheimer’s disease, and type 2 diabetes, among other health issues.

American Academy of Sleep Medicine. Survey shows 12% of Americans have been diagnosed with chronic insomnia.

With chronic insomnia being a significant (and relatively common) health threat, how can you tell if you have this disorder, or you’re simply dealing with garden-variety sleeping troubles?

Here’s what experts had to say about how to identify chronic insomnia, why some people develop the disorder, and what it takes to get properly diagnosed and treated.

What Is Chronic Insomnia?

                                                                                                        torwai / Getty Images

In general, insomnia is a condition in which a person has difficulty falling asleep or staying asleep, or regularly wakes up earlier than they want to, even though they are allowing enough time in bed for sleep, said AASM spokesperson Indira Gurubhagavatula, MD, MPH, director of the sleep medicine fellowship and professor of sleep medicine at the University of Pennsylvania Perelman School of Medicine.

“Lots of people have what’s called acute insomnia, or ‘adjustment’ insomnia, usually in response to a stressful situation,” Gurubhagavatula told Health.

Stress, anxiety, or worrying can actually play a role in disrupting a person’s circadian rhythm, which explains its connection to insomnia, added Nathan Baumann, PhD, clinical psychologist and sleep disorder expert at South Psychology in Colorado.

“One important component of sleep is our circadian rhythm, which is the cycle of energy and rest that our body experiences daily,” Baumann told Health. “When it is interrupted, it can lead to long-term disruptions.”

Acute insomnia “may last for a few days or even weeks,” said Gurubhagavatula. “The symptoms usually resolve after the person deals with the stress, or the source of the stress goes away.”

Sometimes, though, the insomnia does not go away. Insomnia can become “chronic” if it lasts for three months or longer, and occurs at least three times a week, Gurubhagavatula said.3 You also could have chronic insomnia if these bouts of sleeplessness last for less than three months, but keep coming back continually over a period of months or years.

“[A person could even have chronic insomnia if they] take medications chronically to fall asleep and feel they just cannot sleep without the aid of sleeping pills,” she added.

This type of insomnia usually affects multiple areas of a person’s daily life. Beyond just difficulty falling or staying asleep, Gurubhagavatula said, those with chronic insomnia might experience the following:

• Being dissatisfied with their sleep quality
• Feeling like they’re not sleeping enough
• Experiencing anxiety about sleep
• Having daytime tiredness, fatigue, low energy, or sleepiness
• Getting headaches
• Being irritable
• Feeling achy and nauseated
• Falling asleep at the wheel or getting into a crash

Getting Diagnosed With Chronic Insomnia

To be diagnosed with chronic insomnia, your sleep challenges must rise to the level of causing significant distress or impairment in your social relationships, work, education, or other important areas of functioning, said Baumann.

In addition to happening multiple nights a week over a period of several months, “these disruptions [also] must not be better explained by another sleep disorder or a substance use episode,” he explained.

To determine if you have diagnosable chronic insomnia, take stock of and monitor your sleep issues, said Shmaya Krinsky, PsyD, a licensed psychologist and founder of Anxiety and Behavioural Health Psychotherapy in New York.

Krinsky said people should watch for the following symptoms:

• Taking more than 30 minutes to fall asleep at least three nights a week
• Having frequent awakenings or prolonged periods of wakefulness during the night
• Experiencing stress, mood disturbances, difficulty concentrating, or challenges remembering things

“If these symptoms are persistent, it is advisable to consult a healthcare professional, typically a primary care physician or a sleep specialist,” Krinsky told Health. “They can rule out other medical or psychological conditions that may be causing the symptoms.”

A doctor might do this by looking through your medical history, doing a physical exam, asking you to keep a sleep diary, or doing polysomnography, he explained.

What Is Polysomnogrpahy?

Also known as a sleep study, polysomnography is a test that is used to diagnose sleep disorders. It not only monitors what you do in your sleep, but also how your body responds and functions while you sleep. Sleep studies can be conducted in a sleep centre overnight, or patients can do them at home with a portable device.

What You Can Do About Chronic Insomnia

Though chronic insomnia can seriously impact a person's health and well-being, there are treatment options available.

According to the AASM, the most effective treatment for chronic insomnia is cognitive behavioural therapy for insomnia (CBT-I).

“Many people come to a sleep doctor hoping for a quick fix with a pill,” said Gurubhagavatula. “However, the first-line therapy for insomnia is not a pill. It is [CBT-I].”

This therapy approach, which typically lasts six to eight sessions, includes behavioural changes and cognitive strategies. While the treatment will be different for everyone, it may include going to bed at the same time every night, getting out of bed when you can’t sleep, and managing fears about not being able to sleep.

According to Gurubhagavatula, research has shown that CBT-I works as well as medications and lasts longer.

“People who go through CBT-I are more satisfied with their sleep one year later than if they had taken medications,” she explained.

CBT-I also doesn’t have unwanted side effects that can sometimes accompany medications, such as dizziness, risk of falling, incompatibility with other drugs or alcohol, and more, Gurubhagavatula said.

That said, people with chronic insomnia will often self-medicate with over-the-counter medications such as Benadryl (diphenhydramine) or melatonin. But these drugs only cause increased drowsiness and are typically not good long-term solutions, Baumann said.

Instead, people can complement therapy with better sleep hygiene practices, Gurubhagavatula advised. For instance, try cutting back on caffeine, getting exposure to light in the mornings and evening, exercising regularly, avoiding smoking and drinking, and setting a regular bedtime and wake time, she said.

“Keep your bedroom environment cool, dark, quiet, and comfortable,” she explained. “And try to avoid bright light during the hour before bedtime. If you have chronic pain, acid reflux, or other health conditions that you know keep you from sleeping, address these issues with your healthcare professional.”

https://www.health.com/chronic-insomnia-survey-8669436

Teens with problematic smartphone use suffer from depression

From earth.com

A recent UK study has highlighted growing concerns about the potential negative effects of excessive smartphone use among teenagers. Adolescents who exhibit problematic smartphone use (PSU) are significantly more likely to suffer from anxiety, depression, and insomnia. 

The study was conducted by researchers from the Institute of Psychiatry, Psychology and Neuroscience at King’s College London. The findings suggest that the compulsive use of smartphones is detrimental to teenagers' mental health. 

Loss of control over smartphone use

The study surveyed teenagers aged 16 to 18 from five schools across London, the East Midlands, and the southwest of England, encompassing a total of 657 participants. 

The experts discovered that about 19% of these teens displayed signs of PSU. This condition, defined by the researchers as a “subjective loss of control over use,” includes behaviours such as being overly preoccupied with smartphones and neglecting responsibilities or meaningful activities in favour of screen time.

Problematic smartphone use and mental health 

Among those identified with problematic smartphone use, a striking 43% reported experiencing symptoms of anxiety, compared to only 25% of their peers without PSU. 

Similarly, 56% of the teens with problematic smartphone use reported symptoms of depression, which was significantly higher than the 29% reported by those without the condition. 

Additionally, the study found that 64% of teens with PSU were more likely to report symptoms of insomnia, suggesting that excessive smartphone use can interfere with healthy sleep patterns.

Problematic smartphone use vs. addiction

While many parents often describe their children’s excessive smartphone use as an “addiction,” the researchers chose not to use this term due to its clinical implications. Instead, they referred to the issue as “problematic smartphone use” or PSU. 

Dr. Nicola Kalk, the senior author of the study, explained the rationale behind this choice, noting that PSU better captures the essence of the behaviour without the diagnostic connotations associated with addiction.

Many teens know they have a problem

The research team conducted a second analysis, published in BMJ Mental Health, involving a smaller group of 62 pupils aged 13-16 from two London schools. 

This analysis tracked the participants over a month and found similar results: increased PSU was linked to higher levels of anxiety and depression. 

The study highlighted that a significant number of teens are not only experiencing these negative effects but are also aware of their problematic smartphone usage. Notably, 31% of the teenagers who acknowledged having PSU expressed a desire for assistance in reducing their smartphone use.

Strategies to manage smartphone use

In addressing these concerns, the researchers suggested several strategies to help manage smartphone use. 

Popular methods among teens included turning off notifications, using the “do not disturb” and “airplane mode” functions, and leaving their phones in another room at bedtime. 

These approaches aim to reduce the constant stimuli and interruptions associated with smartphone notifications, thereby helping teens to disconnect and focus on other activities. 

However, more restrictive strategies, such as limiting access to specific apps or using a locked box to physically restrict phone use, were less favoured and less effective. Additionally, the method of turning the screen to “grayscale” to make it less visually appealing was also among the least effective strategies.

How parents can help

Dr. Kalk discussed the importance of parents engaging in conversations with their children about smartphone use, particularly when they are receiving their first device. 

She suggested a practical approach: “If I had a teenager who had just acquired her first smartphone, the conversation might go something like: There is some evidence that some teenagers start getting a bit addicted to their phones, and if this happens it can really increase their anxiety and make them feel quite depressed.”

“You’re having this new bit of tech, shall we discuss limits around it and ways you can stop that developing? Or if it does develop, limit your use.”

Seeking help and support

Professor Ben Carter, another author of the study, emphasized that while problematic smartphone use is not an issue for all teenagers, a significant minority are affected. 

“A consistent number (of teenagers) were found to have PSU – it’s not everyone, it’s the minority. And in that minority, the increased odds of having anxiety and depression were quite large. It was double in anxiety, three times in depression,” said Carter. 

Moreover, those with PSU were five times more likely to seek help and support, indicating a recognition of their struggles and a willingness to address them.

Open discussions about healthy smartphone habits 

Dr. Kalk acknowledged the allure of smartphones, describing them as “fun and useful,” but also pointed out the potential for harm if usage becomes excessive. 

She recommended practical solutions for parents, such as providing alternative activities to smartphones or using an alarm clock to keep phones out of the bedroom at night. Kalk also suggested tackling the issue as a family effort, which could foster a supportive environment for managing screen time.

The findings of this study underscore the importance of addressing problematic smartphone use among teenagers. 

By raising awareness and encouraging open discussions about healthy smartphone habits, families can work together to mitigate the potential mental health risks associated with excessive use. 

The research highlights the need for balanced smartphone usage to ensure the well-being of adolescents in the digital age.

The study is published in the journal BMJ Health.

https://www.earth.com/news/teens-with-problematic-smartphone-use-suffer-from-depression/

Why six hours of sleep is not enough

From telegraph.co.uk

Whether you have insomnia or want to emulate a billionaire’s notorious sleeping schedule, here’s what you need to know about the risks 

For those of us who worry about our sleep, every morning is a scramble of mental maths as we turn to our bedside clock and calculate whether or not we’ve had “enough”. 

The current National Sleep Foundation guidelines recommend that most adults sleep for between seven and nine hours per night. This followed a 2022 paper from the University of Cambridge, itself an amalgam of hundreds of studies that followed people’s long-term experience of heart disease, diabetes and mental-health difficulties. 

“Having a consistent seven hours’ sleep each night, without too much fluctuation in duration, was also important to cognitive performance and good mental health and wellbeing,” say the authors of the paper. Those who slept between seven and nine hours reported a lower incidence of these chronic conditions.

But what if, for any reason, you consistently don’t sleep that much? If you have trouble sleeping, or if you just want to jump onto the latest 5am trend, get up with the lark and to find a couple more precious hours in your day? Does it have real implications – and does it even matter at all? 

What is the problem with having six hours sleep?

If you consistently have less than six hours’ sleep, the chances are that you are risking health problems. 

“On the surface, you will be moody, frustrated and irritated,” says Maryanne Taylor, a sleep consultant from sleep consultancy The Sleep Works. “On a deeper level, you’ll be raising your risks of stress and anxiety – these have a bidirectional relationship to your sleep.” 

Poor mood

Sophie Bostock is a sleep scientist and behavioural psychologist. “We know that poor sleep and mental health are inextricably linked,” she says. “Poor sleepers are twice as likely to develop anxiety and depression than good sleepers. 

“While this is no surprise to those who lie awake at night worrying, there is some good news, too – improving one’s sleep will benefit one’s mental health.”

Impulsiveness and becoming emotional

“Our brains evolved to see sleep loss as a warning sign,” says Bostock. “Our ancestors were more likely to be kept awake by predators than by scrolling through their phones, so we respond to short sleep by going into high alert.” 

Hence, we get more sensitive to potential foes. 

“We are more likely to interpret neutral faces as threatening and to withdraw from social situations, diverting resources from the more rational part of our brain and decision-making capacity,” she says. 

Trouble concentrating

“Without enough sleep, in the longer term, we struggle to focus, to learn and remember, to empathise and make logical, sensible decisions,” says Bostock.

The long-term impacts of sleep deprivation

Insomnia is linked to a wide variety of conditions, from obesity to Type 2 diabetes and even Alzheimer’s. The reasons were discussed in the May 2019 edition of the journal Experimental Psychology, with theories ranging from blood vessels littered with fatty deposits, to ‘cellular garbage’ in the brain. 

According to the research, people who sleep fewer than seven hours a night have a significantly raised level of molecules called microRNAs, which suppress the protein content of cells and have previously been linked to inflammation and poor blood vessel health.

Obesity

Not getting enough sleep makes you more likely to gain weight, according to the analysis of 36 studies, discussed in the journal Obesity. Various studies have shown that poor sleep disrupts the productions of the hormones ghrelin and leptin – the hormones that control hunger. Thus, insomniacs crave fatty, starchy and sugary foods, potentially eating hundreds of extra calories a day in refined carbohydrates

The daytime exhaustion means you can’t be bothered to exercise and so your weight gain spirals, as does a cascade into other conditions such as diabetes and heart disease.

Type 2 diabetes

People with a chronic lack of sleep significant risk an increase in Type 2 diabetes, according to a report in the journal Diabetes Care.

Patients who suffered poor sleep (defined as fewer than five hours a night) for a year or longer had three times the risk of those who slept six hours or more. 

As with obesity (also linked to Type 2 diabetes), the underlying cause is thought to involve disruption of the body’s normal hormonal regulation, but in this case it results from insufficient sleep.

Your immune system

It’s well known that sleep is necessary for a healthy immune system, the part of our make-up which tackles antigens, or foreign invaders, as well as  ’T cells’: white blood cells which destroy virus carrying cells. 

One study showed that subjects who slept fewer than seven hours a night were three times as likely to catch colds than those who got the full eight, or more.

Dementia/Alzheimer’s  

Much modern research indicates that insomnia raises the risk of Alzheimer’s. The Harvard Medical School report revealed that people with sleep impairments were nearly 1.7 times as likely to develop cognitive impairments than those without. 

Kidney disease

Researchers from the University of Tennessee noted that chronic insomnia was tied to a 1.5 times higher risk of kidney decline, and an even steeper increase in risk of kidney failure: 2.4 times.

Heart issues

A comprehensive report linking insomnia with high cholesterol and blood pressure was published in 2019 by a top American university.

People who don’t get enough sleep also have raised levels of stress hormones and substances that indicate inflammation, a key cause of cardiovascular disease. Fewer than four hours’ a night sleep could double a woman’s risk of dying of heart disease.

So are people who only sleep six hours a night doomed? 

But before you take to your bed in despair, Taylor draws a distinction between short periods of six hours’ sleep or fewer, and longer-term sleep deprivation. “If a small burst of stress (a job interview, for example) impacts the amount of hours you get, it’s unlikely to mean you have an ongoing sleep problem. We all have these blips.” 

Bostock also says there is no reason to panic. “All these chronic conditions are multifactorial, so we need loads of subjects to work out the rule of the impact of confounding factors. In the short term studies, typically healthy people recover after several days of proper sleep.”

Strategies to improve sleep quality

Check your sleep hygiene

The first step is to make sure you have the bases covered: that your bedroom is dark, quiet and at optimum temperature – between 16C to 18C. Your bedding should be comfortable and, ideally, made of natural fibres. Cut out coffee after midday, and have a proper wind-down routine.

Create the mental conditions for sleep

If you are suffering with chronic sleep problems, attending to sleep hygiene may not be enough, however. “We can become a slave to hygiene and in some ways it can be counterproductive,” says Taylor. 

“There is so much paraphernalia out there: Spray this! Drink this! The fact is that people who sleep well don’t actually do anything. Sleep is an innate process, and we all can do it: it’s just about creating the conditions in our brain.”

Step away from your phone

Instead, Taylor suggests adopting a more flexible mindset. “Bedtime procrastination can cause sleep anxiety,” she says. “Firstly, it really is OK to stop looking at your work emails after 7pm.”

Do this if you wake up during the night

Waking up in the night is part of the natural process, says Bostock. “Your sleep goes in 90-minute cycles, and people tend to wake up more as they get older.”

But problems arise if you wake up and have difficulty falling back to sleep again. “Many people who wake up at night tell themselves: I have to stay in bed,” says Taylor. “But this can be the crux of maintaining sleep problems.” 

Taylor suggests making what she calls a “nest” outside your bed. “A comfortable chair or beanbag, lit with dim light, with a book or your headphones, and not your phone,” she says. “When you feel sleepy, go back to bed. If you have to get up a few times a night to do this, that’s fine.”

Examine your ‘sleep narrative’

Anyone who’s had a run of broken nights will agree with Taylor’s philosophy that sleep doesn’t do well under pressure.

“Have a look at your sleep narrative,” she says. “If you are telling yourself: ‘I’m a terrible sleeper’, “I won’t be able to manage tomorrow,” this can be very powerful and only serve to make you more stressed and less able to drop off. You need to step out of your own way.”

Instead, tell yourself: “It’s OK, I will survive”, and “I’m a good sleeper, I’m just having a bad night.”

Make the most of the morning

Sleeping well is not just about what happens in the hours of darkness: you set yourself up for the next night the minute you open your eyes that day. 

“What do you do the minute you wake up?’ asks Taylor. “If you feel rubbish, do you keep pressing snooze until you jump up in a panic? Do you pick up your phone, and are catapulted brutally into the next day? Of course your sleep will be impacted.” 

Instead, she recommends easing into the day with a cup of tea, in the light. “As soon as you wake up, aim to get lots of light into your eyes,” she says. “Go outside if you can, if not, or at least sit near a window. This banishes the sleep hormone, melatonin, and activates the cortisol awakening response in your brain telling you that the day has begun.”

https://www.telegraph.co.uk/health-fitness/wellbeing/sleep/is-six-hours-of-sleep-enough/