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Powernaps bieden tijdelijke opleving, cognitieve gedragstherapie is sleutel tot duurzame slaap
Nachtdienstmedewerkers, zoals Gideon, ervaren vaak een tijdelijk herstel van vermoeidheid na een korte powernap, maar dit effect is niet consistent. Hoewel hij zich na een powernap soms fitter voelt, is dit niet altijd het geval. Dit benadrukt de complexiteit van slaap en de zoektocht naar effectieve oplossingen voor vermoeidheid, met name bij onregelmatige werktijden.
De populariteit van powernaps als snelle oplossing voor vermoeidheid staat in contrast met de wetenschappelijke consensus over de meest effectieve behandeling van chronische slaapproblemen: cognitieve gedragstherapie (CGT).
Cognitieve gedragstherapie voor slaapproblemen
Zowel onderzoeker vermeulen als psycholoog Machek benadrukken dat mensen die lijden aan slapeloosheid het meeste baat hebben bij cognitieve gedragstherapie. CGT wordt traditioneel ingezet bij de behandeling van depressie en angststoornissen,maar wordt minder frequent toegepast bij slaapproblematiek.
Een belangrijke belemmering voor de wijdverspreide toepassing van CGT bij slaapproblemen is het gebrek aan vergoeding vanuit de basisverzekering wanneer dit de enige klacht is. Dit leidt volgens Machek en Vermeulen tot een voorkeur van huisartsen voor het voorschrijven van medicatie, ondanks dat de richtlijnen voor huisartsen juist CGT aanbevelen als eerste behandeloptie.
Garlic is considered one of the basic ingredients in many ancient treatments because of the substances it contains that have a positive effect on health. You can also use it to overcome insomnia through the smell of the sulfur compounds present in it, such as allicin.
But did you know that garlic is good not only in the kitchen but under the pillow as well? As confirmed by the latest studies, according to the Belgian newspaper Brussels.
Calming effect
You will sleep more soundly with a clove of garlic under your pillow! We agree that this sounds strange; But the sulfurous substances in it and its smell have a calming effect on you. Its scent intersects with the pillow slightly, making it easier for you to sleep.
In addition, it improves the quality of your sleep, in other words: you will sleep faster and more soundly.
To drink
Garlic is also good for other things. Do you suffer from digestive problems, such as esophageal reflux?
Drink a glass of water with a little fresh garlic in it. You can also eat a little garlic when you find it difficult to sleep.
We take a clove of garlic and add it to a cup of hot milk and honey and drink it. It will probably not be delicious, but it helps.
Improve sleep quality
The smell of allicin in garlic has a soothing effect that helps improve the quality of sleep. If you want to try this, you can cut three cloves of garlic or chop them into small pieces and place them in a small dish on a table near the bed. You will see that it brings restful sleep, and it also shortens the period of time spent falling asleep.
It may be difficult to get used to the smell at first, but after a few days you will get used to it
2024-03-31 05:45:00
#Place #clove #garlic #pillow #sleep…and #miracle #happen #body
Do you feel old and worn out after one or two short nights? That is normal. People who don’t get enough sleep can quickly feel five to ten years older than they really are. This is evident from two new scientific studies, published in the journal Proceedings of the royal society b.
A team of Swedish psychologists asked 186 volunteers between the ages of 18 and 46 about the duration of their night’s sleep. They then also asked how the people felt after a short or longer night. What seems? When the participants slept barely four hours for two consecutive nights, they felt on average 4.44 years older. Some of them indicated that they felt ten years older due to the consequences of not getting enough sleep.
According to psychologists, the perception that you are much older could negatively affect one’s general health. They suggest that the feeling can lead to the person in question seeking less social contact, less desire to gain new experiences, less exercise and an unhealthier diet. After a nine-hour night, the opposite effect was reported. Small detail: the rejuvenating effect is a lot more modest. The participants generally felt only three months younger after a refreshing night’s sleep.
For a second study from the same team, 429 people aged 18 to 70 were asked how old they felt and how many nights they had slept poorly in the past month. After every bad night, respondents felt on average three months older. Those who had no bad nights in the previous month felt on average almost six years younger than their actual age.
Both tests lead to the same conclusion. “If you want to feel young, it is important that you get enough sleep,” said Leonie Balter, lead researcher and psychoneuroimmunologist at the Karolinska Institute in Stockholm. “Sleep has a major influence on how old you feel and that is not just due to your long-term sleeping pattern. Even sleeping two nights less appears to have a real impact.”
March 15, 2024
Having a cold has never been so uncomfortable. With these tips your cold will go away faster. We think tip 1 is especially striking.
- Bee cold the mucous membranes in your nose and throat are inflamed
- You have complaints such as a stuffy nose, sneezing, coughing, sore throat, hoarseness and/or earache.
- Cold caused by a virus
1. Don’t blow your nose
When you blow hard you squeeze slime in the sinuses and you run the risk of a sinus infection. According to researchers, it is therefore better to turn your nose up. Still a muzzle urge? Then use a tissue, Close one nostril and do not blow too hard through the other nostril. Then blow the other hole. A nasal douche can also do wonders to clear your airways (a bit strange at first, but very effective).
Also read: the causes of a metallic taste in your mouth
2. Get enough sleep
Take your rest. A night’s sleep of at least eight hours will speed up your recovery. It is better not to sleep on your side or your back, because the pressure will make you… nose sit down or just walk. It is better to lie on your back or in a slightly upright position.
3. Wash hands, clean taps and door handles
In addition to reducing the chance of catching a cold at all, washing hands, taps and door handles – especially thoroughly – helps prevent the further spread of germs to counteract. This way you will get rid of your cold sooner.
4. When you have a cold, pay attention to your mucous membranes
A lot of drinks keeps the swollen mucous membranes moist. The warm vapor of tea is especially good against stuck mucus in the nose and throat. Alcoholic drinks are counterproductive and dehydrating, as does a hot shower. Also avoid cigarette smoke, it irritates and slows down recovery. A nose spray Based on a saline solution (which has no side effects) you can open your airways.
5. Provide fresh air
Dry, warm air dries the mucous membranes out. In addition, centrally heated rooms with several people are an ideal breeding ground for the cold virus to strike. So stay well ventilated if you have a cold.
Tip from the editor
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TEXT MANON DAELMANS
BEELD GETTYIMAGES
2024-03-15 07:50:18
#tips #rid #cold #faster
A vegan diet may be the solution for sleep apnea syndrome, a condition in which people stop breathing briefly at night. This is what scientists suggest in the scientific journal ERJ open research.
Scientists at Flinders University in Adelaide, Australia, examined data from 14,210 people who participated in the American National Health and Nutrition Examination Survey. Respondents kept close records of their eating habits and indicated whether or not they suffered from sleep apnea.
During a thorough analysis, the researchers discovered the benefit of a plant-based diet. People who eat primarily vegetables, fruits, whole grains and nuts have a 19 percent lower risk of developing sleep apnea compared to individuals who choose less healthy plant-based or animal-based foods. The researchers also found differences between women and men. A vegan diet appears to be even more effective for the latter group.
The researchers suggest that a healthy plant-based diet addresses inflammation and obesity, two of the key factors for developing obstructive sleep apnea. “Diets rich in anti-inflammatory components, antioxidants and low in harmful nutritional elements can influence fat mass, inflammation and even muscle tone and are therefore all relevant to reducing the risk of sleep apnea,” said lead researcher Yohannes Melaku.
Because: sleep apnea is not innocent. Studies have shown that the condition increases the risk of cardiovascular disease, irregular heartbeat, stroke, type 2 diabetes, high blood pressure and depression. An estimated 1 billion people are affected worldwide. Patients are usually advised to lose weight and change their lifestyle to get rid of it. Although more research is needed to determine the benefits of a vegan diet, it seems to fit perfectly within the recommendations.
Foto: Unsplash
Maybe you know that feeling: you have barely slept or even pulled an all-nighter and you suddenly feel very good. But how is that possible? That can apparently be explained.
Okay, to start. Our sleep is sacred. A good night’s sleep works wonders and a healthy sleep pattern is linked to a whole host of health benefits. So you better make sure you close your eyes for enough hours each night.
Pleasant feeling, despite little sleep
Nevertheless, it can sometimes happen in a lifetime that you get very little, or no, sleep at all. Because of a crying baby, a very early flight, a worrying brain or if you danced until the early hours. And sometimes, despite the sleep deprivation, you don’t feel so bad at all.
It scientific journal Quest writes about a study from the United States. The researchers looked at the brains of mice that were awake for twelve hours. And what happened there? The reward area of the brain suddenly became extra active after twelve hours. That produced more dopamine, a substance that gives a pleasant feeling. And not only mice get this boost after twelve hours without sleep, people also experience this.
Dopamine boost after a late night
Why that happens? When we have had a short night or no sleep, our brain gets a dopamine shot. This is not without reason and is intended to make us extra alert. Like: ‘You haven’t had much sleep, so pay attention.’ So if after a night of partying you think: ‘Hey, I actually feel pretty good’, that may be true.
Now, of course, the scientists advise against regularly pulling all-nighters. But we do experience a dopamine rush when we are awake for twelve hours. However, this boost is short-lived. And perhaps you are also aware of the enormous blow of fatigue that will follow later.
Short and sweet
Sleep deprivation remains harmful to humans. So just make sure you get enough sleep. And if you feel good for a while after little sleep, that’s right. However, this euphoria is short and powerful.
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Comments
2024-02-17 14:37:57
#Feeling #good #late #night #sleep