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Time of India
2 days ago
- Health
- Time of India
How smartphone use can lead to chronic poor mental health
Without smartphones today, we can't survive. Hurtful, but is true. From the time we wake up in the morning to sleeping at night, one thing that we are constantly caring for is our smartphones. Looks harmless, but is it? Numerous research and studies suggest that mobile phones can have prolonged effects on the mental and physical well-being of individuals. Despite that, we are hell-bent on using that dangerous device, not knowing its consequences on our mental health. We are now habitual of scrolling smartphones till night, watching reels, and youtube videos without thinking about their ill effects. Our phones rarely leave our sight and it's become second nature to check notifications on our phones, even if they are not important. Mounting evidence suggests something entirely shocking! Published in the International Journal of Environmental Research and Public Health (2023), is a study by Khan et al., where they examined 655 adults between the ages of 18 and 59 to investigate the link between smartphone usage and psychological well-being. This study concluded that individuals with high to severe levels of smartphone use reported notably higher levels of anxiety, depression, and stress, of course, with poor sleep quality. How did they conduct the study Using the Mobile Phone Problem Use scale (MPPUS), the DASS-21 for depression, anxiety, and stress, and the Pittsburgh Sleep Quality Index (PSQI), smartphone usage was classified into three categories: Low, moderate-high, and High-severe. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Free P2,000 GCash eGift UnionBank Credit Card Apply Now Undo And you would be shocked to know about 24.4% of the people fell into the high-severe category. This multi-tool approach provided a robust picture of how smartphone usage patterns correlate with both emotional and physical markers of well-being. The statistical analysis revealed a dose-dependent relationship, meaning the more problematic the smartphone use, the greater the psychological stress. Impact on sleep In this research, high smartphone usage was linked to sleep impairment. Participants reported difficulties falling asleep, more frequent nighttime awakenings, and poor sleep quality. Similar to this, another study published is titled ' Early smartphone ownership tied to long-term mental health decline .' Dr. Tara Thiagarajan, founder and chief scientist of Sapien Labs, said that, 'Our evidence suggests childhood smartphone ownership, an early gateway into AI-powered digital environments, is profoundly diminishing mind health and wellbeing in adulthood with deep consequences for individual agency and societal flourishing.' In their research, they analyze the patterns in young adults who received their first smartphone before the age of 13 and are more likely to experience poor mental health in early adulthood. They analyzed and collected data from over 100,000 individuals aged 18-24 years across 40 countries. The underlying factors The study identified several mediating influences contributing to this outcome Social media is about 40% Poor sleep about 12% Dysfunctional family relationships are about 13% Cyberbullying is about 10% These patterns were observed globally, regardless of their language, region or shared vulnerability. What can parents and stakeholders do in this Delay smartphone introduction until they demonstrate readiness. Support media literacy education in schools and communities Encourage offline social interaction and healthier sleep routines Tips to spend less time on your phone Turn off all notifications except calls or text Put screen time limits on your mobile phone Try and set a timer for 30 minutes daily, and in that span of time use social media applications and then log out after use Read a book about spending less time on your phone Spend more time with your family and friends to avoid using your phone too much. The idea is not to stop using mobile phones immediately, but in moderation. Excessive use of anything is bad for us, even our cell phones. With practice, right intentions, and maybe timers, you can create a healthier relationship with your phone. Remember, nothing is as important as your mental health.
Tom's Guide
17-07-2025
- Health
- Tom's Guide
Can't sleep? Yoga could add almost two extra hours to your rest, study finds
Gentle exercise including yoga, Tai Chi and jogging should be considered a primary treatment method for insomnia, a new review published in the online journal BMJ Evidence Based Medicine suggests. Roughly one third of the population is expected to experience insomnia at some point but many treatment methods remain inaccessible — such as CBT-I — or come with potential side effects — such as medication. This review aims to better establish exercise as an accessible treatment for insomnia while encouraging further clinical research into which forms of exercise show the most benefits, to create better guidelines for patients. The systematic review undertaken by sleep scientists in China assessed 22 insomnia-focused randomized control trials featuring a total of 1,348 participants and exploring a total of 13 interventions (seven exercise-based.) CBT-I (Cognitive Behavioral Therapy for Insomnia) is a popular insomnia treatment that aims to reframe your approach and attitude to sleep, to improve your rest. While effective, the low number of practitioners means it's often hard to access. Based on sleep diary data collected from these studies, yoga, Tai Chi and gentle walking or jogging were determined to have the largest positive impact on insomnia. Yoga in particular proved effective at increasing sleep duration, adding an average of 110 minutes to the time spent snoozing — that's close to two hours. Tai Chi also demonstrated benefits across the PSQI (Pittsburgh Sleep Quality Index, a self-reported sleep assessment), as well as improving total sleep time and the time it takes to fall asleep. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. In addition, Tai Chi demonstrated long-term benefits for those who had experienced sleep difficulties, continuing to show improvement across sleep outcomes in the one to two year follow-up. Gentle walking or jogging was also shown to reduce insomnia severity. While the review recognizes CBT-I as the gold-standard for insomnia treatment, it encourages the above forms of exercise as "viable primary treatment options" for those experiencing insomnia. They recognize the treatments as "well-suited for integration into primary care and community health programmes." The review theorizes that yoga and Tai Chi are particularly effective treatments for insomnia due to their focus on "body awareness, controlled breathing and attention training." Mindfulness for sleep encourages positive, relaxed thinking, qualities that are also prominent in many forms of yoga and Tai Chi. The study further theorizes that the "meditative movement" of Tai Chi can encourage emotional regulation while helping quiet busy thoughts. These two features might prove particularly useful for those finding anxiety or stress is keeping them awake. As for jogging and walking, the researchers behind the review suggest a combination of energy use, increased melatonin production and improved emotion regulation make these exercises particularly sleep-inducing. Establishing a consistent exercise routine can benefit your sleep and help you avoid insomnia. Here are some dos and don'ts of exercising for better sleep to get you started. We know a packed calendar can make scheduling your workouts a workout in itself, but it's important to consider both when you're exercising and the type of activity you're engaging in to find the best time to exercise for sleep. Vigorous exercise before bed is likely to keep you awake, as your body struggles to switch off after being put to work. However, research suggests intense workouts in the morning or afternoon can help you achieve deeper sleep. Light exercise — such as yoga, Tai Chi and walking — can be beneficial later in the day, particularly if you're using that mind-body connection to calm anxious thoughts that might otherwise plague your sleep. A few minutes of stretching roughly an hour before bed can help reduce muscle tension and release stress, so you're more relaxed when you climb beneath the covers. Consistency is equally as important as timing when it comes to exercising for better rest — an occasional stretch every few weeks is unlikely to provide any long-term sleep benefits. Research published in the BMJ Open suggests consistent activity of at least an hour per week can lower your risk of experiencing insomnia symptoms. Avoid following your half hour of Tai Chi by collapsing on your bed in your gym clothes and scrolling through social media for an hour while eating sugary snacks and enjoying a post-workout beer. You should also avoid workout supplements if exercising before bed. While it's probably no surprise these energy-inducing drinks contain caffeine, you might be unaware of just how much of the stimulant you'll be consuming — a single supplement can contain the equivalent caffeine of three cups of coffee. The science behind exercise and sleep is still developing — although this review emphasizes the importance of further research — so above all else, listen to your body. And if you're experiencing long-term sleep deprivation or insomnia, we recommend speaking to a healthcare professional to develop a treatment plan.
Yahoo
09-03-2025
- Health
- Yahoo
Improve your sleep with this specific exercise, new study says
Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality. One specific type of exercise — strength training — has been linked to insomnia prevention in older adults, according to a new study. Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents' sleep quality over a one-month period. The studies included 2,170 people who were 60 or older. Just One Night Of Poor Sleep Could Have These Surprising Health Effects Strength training — "exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance" — were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points. Read On The Fox News App In comparison, aerobic (cardio) — such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking — improved sleep scores by 3.76 points. Combination exercise (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points. Sleep Expert Reveals Top Foods And Drinks Keeping You Up At Night "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality," the researchers concluded. Sleep quality has been shown to decline with age, the study noted. Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia. Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep. "I've seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes," Kleidman, who was not involved in the study, told Fox News Digital. "Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle," she went on. "Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine." The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added. Click Here To Sign Up For Our Health Newsletter Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night. "Strength training on a regular basis requires your body to need higher quality rest in order to recover," the expert, who also was not involved in the study, told Fox News Digital. "It helps you to regulate your body temperature, have a better resting heart rate, and to fall into a deeper sleep, faster." Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett. The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week. "In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week," Pagett advised. Push-ups By Age: Here's How Many You Should Be Able To Do Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements. "Add a few minutes of HIIT (high-intensity interval training) and you've got a thorough session for strength, bone health and fat-burning," she said. Strength training becomes more important with age, both experts agreed. "Resistance training is the first thing women should think of when they plan their workout sessions," said Kleidman. "It's imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked." Men also need to maintain muscle that can be lost with declining testosterone, Kleidman added. Pagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps. "These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality," he said. The timing of exercise matters as well, Pagett noted. "For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep," he advised. "I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise," Pagett said. "This helps to minimize soreness and will help aid in your recovery." For more Health articles, visit The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each article source: Improve your sleep with this specific exercise, new study says
Fox News
09-03-2025
- Health
- Fox News
Improve your sleep with this specific exercise, new study says
Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality. One specific type of exercise — strength training — has been linked to insomnia prevention in older adults, according to a new study. Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents' sleep quality over a one-month period. The studies included 2,170 people who were 60 or older. Strength training — "exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance" — were found to have the biggest positive effect on sleep, raising sleep scores by 5.75 points. In comparison, aerobic (cardio) — such as running, jogging, cycling, dancing, hiking, swimming, gardening and brisk walking — improved sleep scores by 3.76 points. Combination exercise (a mix of aerobic, strengthening, balance and flexibility exercises) only boosted scores by 2.54 points. "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality," the researchers concluded. Sleep quality has been shown to decline with age, the study noted. Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia. "Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality." Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep. "I've seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes," Kleidman, who was not involved in the study, told Fox News Digital. "Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle," she went on. "Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine." The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added. Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night. "Strength training on a regular basis requires your body to need higher quality rest in order to recover," the expert, who also was not involved in the study, told Fox News Digital. "It helps you to regulate your body temperature, have a better resting heart rate, and to fall into a deeper sleep, faster." Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett. The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week. "In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week," Pagett advised. Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements. "Add a few minutes of HIIT (high-intensity interval training) and you've got a thorough session for strength, bone health and fat-burning," she said. Strength training becomes more important with age, both experts agreed. "Resistance training is the first thing women should think of when they plan their workout sessions," said Kleidman. "It's imperative to maintain the muscle we lose because of declining estrogen, along with maintaining bone mass and keeping our metabolism stoked." Men also need to maintain muscle that can be lost with declining testosterone, Kleidman added. Pagett pointed to previous studies that show around 30% of adults over 70 have trouble walking, getting out of a chair or climbing steps. "These trends in physical limitation are directly linked to higher rates of falls, chronic disease, nursing home admission and mortality," he said. "Resistance training improves insomnia because it helps regulate the circadian rhythm." The timing of exercise matters as well, Pagett noted. "For one to two hours after exercise, your body releases endorphins that give you a kick of adrenaline that can elevate your energy levels, so I recommend trying to exercise at least three hours before you intend to sleep," he advised. "I also recommend eating plenty of protein-focused meals throughout the day, with the biggest intakes coming at breakfast and directly after exercise," Pagett said. "This helps to minimize soreness and will help aid in your recovery." For more Health articles, visit The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.
The Independent
05-03-2025
- Health
- The Independent
Can more exercise help you sleep better?
Researchers found that lifting weights in later life may enhance our sleep quality and reduce insomnia. The study, published in Family Medicine and Community Health, analysed data from 24 clinical trials involving 2,045 individuals aged 60 and older. Researchers examined the effects of various types of exercise on sleep and found that strength/resistance training was the most effective at reducing insomnia. Using the Pittsburgh Sleep Quality Index (PSQI), the findings revealed that strength/resistance exercise improved the PSQI score by 5.75 points. In comparison, aerobic exercise improved the score by 3.76 points, while combination exercise resulted in a 2.54 improvement. We spoke with two doctors who offered insights into how exercise can improve your sleep, as well as recommendations for some of the best activities to try. Can exercise help improve our sleep? 'Yes, exercise is a key component in improving sleep, for multiple reasons,' says Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy. 'Firstly, it helps regulate body temperature, a key part of circadian rhythm.' Dr Hana Patel, NHS GP and resident sleep expert for Time4Sleep, agrees and adds: 'Exercising can also help to regulate the sleep-wake cycle by increasing the production of melatonin – a hormone that helps us fall asleep and stay asleep.' Additionally, moving our bodies can also help lower our anxiety and stress levels, making it easier to fall asleep. 'Regular movement can increase endorphins, giving us a massive mood boost, and offers an effective distraction from daily stressors,' explains Grant. 'By reducing stress, people can promote better rest and avoid extreme fatigue.' Some research also suggests that exercise may also reduce the risk of sleep disorders. 'Regular exercise may reduce the risk of conditions such as insomnia and sleep apnea by improving sleep quality through the promotion of deep sleep and reduction of sleep disturbance,' says Grant. What types of activity can help improve sleep? 'Aerobic exercises that increase your heart and breathing rates can make falling asleep easier by lowering your blood pressure and reducing stress,' says Patel. 'For example, running, cycling, or walking are perfect for tackling any anxiety that is keeping you up at night.'Patel also recommends incorporating some resistance and strength training into your weekly exercise regime. 'A mix of aerobic exercise and strength training can be beneficial, like lifting weights and using resistance bands,' says Patel. 'But remember to only do what feels comfortable and gradually increase the difficulty as you progress.' Gentler exercises, such as yoga, are also believed to enhance our sleep. 'Yoga is also great for improving mindfulness and reducing stress, helping our bodies relax and reducing tension,' says Patel. 'Deep breathing techniques can help to improve sleep quality and relax the nervous system, allowing us to properly unwind before bed.' Can exercising too close to bedtime disrupt your sleep? 'Depending on the type of exercise, working out too close to bedtimes could disrupt sleep routines,' notes Grant. 'In particular, strenuous routines such as HIIT (high-intensity interval training) could prove too much, stimulating the nervous system and leaving people more alert, making it difficult to fall asleep.' What is the best time to exercise? 'A common misconception is that people must work out in the evening to attain sleep benefits from fitness,' says Grant. 'However, even by working out in the early morning or afternoon, people can regulate temperature and increase hormone production come nighttime. 'I recommend exercising in the morning or afternoon, depending on schedules and commitments and avoiding any exercise after dinner, if people struggle with sleep. This can allow people to indulge in more intense exercises without disrupting sleep hygiene.'
