Catching up on sleep at weekends may aggravate period pain – Study

Having a lie in is something many of us look forward to on a Saturday morning, following a hard week at work.

But dozing in bed to clock up on snooze could be bad for women – especially around their time of the month.

Scientists have found women who catch up on sleep on their days off may suffer from more severe period pain.

Japanese researchers surveyed 150 female university students about their sleeping and menstrual patterns.

They wanted to examine whether social jetlag could affect their premenstrual syndrome (PMS) symptoms, New Scientist reports.

Students were classed as having social jetlag if the middle point of their sleep was an hour later on their days off.

For instance, if someone sleeps from 11pm to 7am on workdays, the midpoint is 3am. But when they sleep from midnight to 10am at the weekend, the midpoint is 5am – giving a social jet lag of two hours.

WHAT ARE THE OTHER RISKS OF SOCIAL JETLAG?

It may seem like the perfect start to the weekend, but a Saturday morning lie-in could be very bad for your health.

Differences in sleep patterns between our work days and days off raise the odds of obesity, diabetes and even heart disease, research has suggested.

While lazing in bed occasionally will not cause any harm, weekend after weekend of late starts could seriously damage health, said experts in 2015.

The warning came from Medical Research Council scientists who analysed data on the health, weight, height and sleeping habits of more than 800 men and women aged 38.

The study, published in the International Journal of Obesity, paid particular attention to ‘social jet lag’, the mis-match between waking hours on work days and weekends.

It is calculated by taking the midpoint of a person’s sleep on work nights and comparing it to the midpoint of their sleep during days off.

More than three quarters of the participants were classed as having social jetlag because of their sleeping habits.

The researchers found the students who suffered from social jetlag experienced more pain and bloating during their periods.

Yoko Komada, who led the study, said behavioural changes were also worse among those who caught up on their sleep.

And the team in Tokyo found the symptoms worsened for the students who had the highest levels of social jetlag.

The Meiji Pharmaceutical University findings were published in the scientific journal Chronobiology International.

The researchers remain unsure as to why catching up on sleep at the weekends may lead to worse period symptoms.

However, some believe it may disrupt the body’s internal clock – known as the circadian rhythm.

It is believed the disruption of the rhythm may impact hormone cycles that regulate menstruation and inflammation.

Period pain, thought to affect the day-to-day lives of a fifth of women, occurs when the muscular wall of the womb tightens.

This triggers the body to release pain-triggering chemicals and prostaglandins, hormones that worsen the pain.

But scientists in recent years have begun to point their finger at inflammation for playing a much bigger role in period pain.

A University of California, Davis, study two years ago found women suffering period pain had higher levels of a protein linked to inflammation.

-Dailymail

The 7 things that could be ruining your sleep – from bedroom design to eating patterns

In the words of the Elizabethan dramatist and writer Thomas Dekker, ‘sleep is that golden chain that ties health and our bodies together’.

Leaping forward to modern times and we have become a faster paced and more stressed society, addicted to social media and a level of communication that commands a 24/7 availability.

The side-effects of this environment are that many of us find it more difficult to relax, diet has been jeopardized and we have even come up with the phrase ‘FOMO’, which is the fear of missing out.

But it means that even when we want some shut-eye, we struggle to doze off.

Understanding the many things we do that unwittingly hijack a good night’s sleep is key to getting to the root of the problem and unlocking the path to a blissful, regenerative slumber. Instead of getting on with day to day life with a slightly ‘hungover’ feeling, addressing the issues head on is the best approach.

These are some of the main factors that may need to be addressed. You can use these topics to create your own personal sleep ritual, which can be a useful way to re-set your body clock and promote sleep.

1. Worry and stress

We have all been kept awake by the many factors that cause worry and stress in our lives.

2. Diet and eating patterns

In the words of Virginia Woolf, ‘one cannot think well, love well, sleep well, if one has not dined well’.

3. Alcohol and caffeine

Tea, coffee and energy drinks contain caffeine that helps to stimulate the nervous system and make you more alert, which is great if you need a pick-me-up (although energy drinks should be avoided given their high sugar content).

4. Mattress and bedding

Mattresses age can deteriorate by as much as 70 percent within ten years of use so past seven years you should consider replacing especially if you find it uncomfortable. It’s important to try your mattress before buying as the right level of comfort is down to individual preference.

5. Bedroom environment

Your bedroom should be considered to be a ‘sleep oasis’, reserved purely for slumber, whist being inviting, relaxing and welcoming.

A study from the Lighting Research Center in New York showed that two hours of exposure to this light before sleeping caused a 22 percent suppression in melatonin production.

7. Chilling out

There are many ways to relax before bed that include stretching, guided imagery and breathing, which can be done with the help of meditation apps designed to help you to sleep.

Breathing exercises are the simplest way to induce relaxation and centre the mind.

-Dailymail

Don’t mind us! Hilarious photos prove that children really CAN sleep anywhere

Children are cute and sweet to be around, but when sleep catches up with them they doze off without minding their surroundings.

For these laid back children, taking some time out for a power nap is just part of their daily routine – and it doesn’t matter where they are.

Proving that children really do have the ability to doze off at the drop of a hat, these hilariously adorable images see them taking a nap anywhere – from a laundry basket to face first into a pile of Lego.

This snoozy child got so exhausted playing in her playroom that she decided to take a quick time out on one of her book shelves
This snoozy child got so exhausted playing in her playroom that she decided to take a quick time out on one of her book shelves.
This boy got so exhausted after fininshing his business that he dozzed off on the toilet seat
This boy got so exhausted after finishing his business that he dozed off on the toilet seat
 This cute baby decided to use his father's trainer as a pillow as he snuggled down for a power nap on the floor
This cute baby decided to use his father’s trainer as a pillow as he snuggled down for a power nap on the floor
Tired and bored of watching TV this baby decided to take a nap on top of the appliance
Tired and bored of watching TV this baby decided to take a nap on top of the appliance
This poor boy was dragged along to the shops with his mother and grew so tired of the trip that he decided to take some time out from perusing shoes
This poor boy was dragged along to the shops with his mother and grew so tired of the trip that he decided to take some time out from perusing shoes
Too sleepy to go to bed,this baby found a nice spot to take a nap and rest .
Too sleepy to go to bed,this baby found a nice spot to take a nap and rest .
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Washed out: This hilarious image proves that kids can get their rest absolutely anywhere – no matter how uncomfortable it looks
Net very comfortable! A little girl slipped from her bed in the night but was luckily caught by her mosquito net - and continued to snooze
Net very comfortable! A little girl slipped from her bed in the night but was luckily caught by her mosquito net – and continued to snooze

 Courtesy Dailymail

Eating Away Your Feelings Because Of STRESS At WORK? Here’s Why You Should Reach For a PILLOW Rather Than a Doughnut

If you find yourself eating away feelings of work stress, you might want to try getting a better night’s sleep.

Stress during the workday can lead to overeating and unhealthy food choices at dinnertime, new research warns.

But a good night’s sleep can counter the effect of work stress on overeating in the evening, according to the study.

Does-stress-make-you-overeat-at-work

Being well rested helps employees to cope with unexpected problems at work and makes it less likely that they will turn to junk food in the evening, researchers said.

The study is one of the first to investigate how psychological experiences at work shape our eating patterns.

What did the study find?

‘We found that employees who have a stressful workday tend to bring their negative feelings from the workplace to the dinner table, as manifested in eating more than usual and opting for more junk food instead of healthy food,’ said Chang, a professor at Michigan State University.

‘However, another key finding showed how sleep helped people deal with their stressful eating after work,’ she added. ‘When workers slept better the night before, they tended to eat better when they experienced stress the next day.’

WORK-SLEEP

The research involved two studies of 235 total workers in China.

One study dealt with information-technology employees who regularly experienced high workload and felt there was never enough time in the workday.

The second study involved call-center workers who often got stressed from having to deal with rude and demanding customers.

In both cases, workday stress was linked to employees’ negative mood while on the job, which in turn was linked to unhealthy eating in the evening, said Yihao Liu, a professor at the University of Illinois.

Why does work stress lead to overeating?

The results of the study have two possible explanations, according to Professor Liu.

WORK-EAT

‘First, eating is sometimes used as an activity to relieve and regulate one’s negative mood, because individuals instinctually avoid aversive feelings and approach desire feelings,’ he said.

‘Second, unhealthy eating can also be a consequence of diminished self-control.

‘A good night’s sleep can make workers replenished and feel vigorous again, which may make them better able to deal with stress at work the next day and less vulnerable to unhealthy eating,’ she said.

Changes in the workplace

To address the problem, companies should emphasise the importance of health management for their employees and consider sleep-awareness training and flexible scheduling, she said.

work-stress-mgmt

Companies should also reconsider the value of food-related job perks, which have become very common.

‘Food-related perks may only serve as temporary mood-altering remedies for stressed employees,’ Professor Chang said.

‘Failure to address the sources of the work stress may have potential long-term detrimental effects on employee health.’

Daily Mail

Want To Be An EARLY Riser? Here’s a Few TIPS To Help You Start The Day With a Smile

Many of us dream of bouncing out of bed and starting the day with a smile.

But most of us have to make do with a rather more slow and groggy start to the day.

Now dozens of ‘morning people’ have shared their tips on how to become an early riser, from improving your nighttime routine to buying an alarm clock lamp – as well as more unorthodox methods like stashing a £20 note in the oven.

Set the timer so the oven comes to life when you’re due to get up, and the thought of your cash burning to a crisp will have you out of bed in a flash, said the person behind the quirky tip.

395morning

They shared their advice on Mumsnet after a user confessed she finds it “really hard to get up in the morning”.

She asked: “Please could you give me your tips on how to get up early in the morning (around 7ish, for example) but still feel well-rested and have a good night’s sleep?”

The post was soon met with dozens of helpful responses from other parents.

Lack Of Sleep Causes Your Brain To EAT ITSELF To Clean Up Worn-out Cells, Study Reveals

 Several said a fail-safe tip is to place your alarm out of arm’s reach.

One explained: “Phone other side of the room or on the landing and then once you get out of bed to turn it off straight into the bathroom and turn the light on.

wakeup-easy

 “This gets me bleary eyed to fully awake within a few minutes.”

Others relied on bright light to help get them going in the morning, with one posting: “Sleep with curtains open a bit and naturally wake up with the sun rising. Just get up for a while and before you know it you will be an early riser.”

Another said: “I swear by a Lumia sunrise alarm clock.”

The radio and a gradual alarm both proved popular options but others said not having an alarm set was the key to a peaceful morning.

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One user explained: “May sound bizarre, try not having an alarm. I haven’t used one in years. Your body adjusts to waking at roughly the same time each day. Downside is weekends, but then you can always go back to sleep.”

A handful of playful parents also suggested children were the ultimate wake-up call.

But perhaps the most creative idea came from one woman who put her money on the line when it came to waking up on time.

One user wrote: “I have a friend who many years ago would put a £20 note in the oven and set the oven timer for the time he needed to be up. Worked every time.”

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Daily Mail