sleep

Upon sleeping mouth looks like a great idea against sleep apnea. It is not at all

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The Manchester City player, Erling Haaland, captured all eyes not for that signing frustrated Madrid, but for speaking openly about a practice that, according to him, even uses when he trains: cover your mouth. And in Tiktok, thousands They recommend this trick “Because he changed his life.” We talk about Mouth Tapingthe last cry of nightly self -care. It promises a deep sleep, less snoring, better breath and even a more defined jaw. But are we facing a miraculous solution or a risky fashion disguised as well -being? The viral routine. What began as an alternative advice to improve sleep has become a viral phenomenon thanks to Morning Routines of influencers like Ashton Hall and The celebrities Morning Sheeds. In all videos they show how they use medical tape or mouth bandages with their mouths closed, ensuring that it improves their rest and health. In Tiktok, the hashtag #Mouthtax It exceeds 96,700 publications and continues to grow. However, the phenomenon has evolved faster than science that supports it. And that worries the specialists. Healthy fashion or risky practice? For some doctors, these types of trends are the perfect example of how the Internet can turn an apparently innocent idea into a health risk. So have explained in a DW reportin which Dr. Brian Rotenberg, otolaryngologist and author of an analysis published in PLOS One has explained that this trend is promoted as a magical solution, but there is no solid evidence that supports it. From Spain, Dr. Carlos O’Connor Reina, member of the Spanish Sleep Society, It coincides with statements for webconsultas: “Nasal breathing is healthier, yes, but if a person uses these tapes with a nose that does not work correctly, we are talking about a very important health problem.” There is a higher risk: sleep apnea. The main risk of Mouth Taping It is that many people use it without knowing that they suffer from sleep apnea, a potentially serious condition in which breathing is repeatedly interrupted while we sleep. Dr. Rotenberg Lor it summarizes like this: “Sealing the mouth can represent a serious risk of suffocation in people with nasal obstruction or gastric reflux.” And there are more problems. Experts cited in CNN They have pointed out that the indiscriminate use of Mouth Taping It can cause a sensation of drowning or claustrophobia, microdespertar and sleep fragmentation, worsening of the non -diagnosed apnea, risk of suffocation if there is nasal congestion, polyps or diversion of the septum, night anxiety or respiratory anguish, and skin irritation or allergic reactions. Better without tape. We know that breathing through the mouth is not ideal. Dry the throat, favors snoring and can make sleep quality. Nasal breathing, on the other hand, filters and moistens the air, protects the airways and helps to sleep better. But it is not necessary to turn to a tape in the mouth to get it. Physicians recommend safer alternatives: consult an Otorrino, review possible nasal obstructions, practice exercises to strengthen tongue and palate, sleep sideways or wear nostrils if indicated. The speech pathologist Ann Kearney, from Stanford University, has explained in CNN That the position of the tongue is also key: “If you do not correct the tongue correctly, nasal breathing is not achieved just by covering your mouth. The tongue must go forward and forward to open the airway.” A more defined jaw … One of the most popular promises that They can be observed Lately it helps “sculpt the face.” According to a GQ articlespecialists have indicated that this has no scientific basis. “There is no evidence that it strengthens or defines the jaw,” says Dr. Leah Totton in the middle. At most, adequate nasal breathing can favor lingual posture and have a minimum long -term effect, but does not modify facial features. Nasal breathing yes, but not with tape. Nasal breathing is key to health, but the Mouth Taping It is not a universal or harmless solution. Like many fashions that are born in social networks, it may seem simple, but their risks are not. If you have problems sleeping, snoring or breathing through your mouth, the answer is not on a tape, but in a medical consultation. Image | Tiktok Xataka | Raise at 3:52 am, put your face on ice, scrub a banana: the male “Morning Routine” taken to the extreme

I’ve been sleeping badly for years, so I’ve tried “sleep headphones.” They haven’t been what I expected

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I’ve been sleeping for years regulate. The classic culprits are discarded: I don’t take late or copiously, I don’t drink alcohol, I don’t take caffeine, I do sports, No mobile abuse just before going to bed… Simply I find it hard to fall asleep and sometimes wake up at several times during the night. So I wanted to whose car more and more manufacturers are climbed. In my case I have tried the Anker Soundcore Sleep A20. Let’s see how. What they are and what they promise Sleep A20 are wireless headphones designed exclusively for sleep. The first thing for what they attract attention: they are dwarves. The second: They are very light. The third: its profile is very low, they do not stand out from the ear. The closed box. Image: Xataka. Image: Xataka. Image: Xataka. They also come with several silicone and “wings” tips to adjust it, something especially important in some vermin that we are going to take sleeping for hours. The important thing is that they are not just headphones: Its application includes several environmental sounds, sleep monitoring and specific functions for the night. They can work in two modes: Bluetooth mode to reproduce any sound from our mobile. Sleep mode with soured sounds in the headphones. The experiment The first night was adaptation. I had never slept with a headset in my life. In addition, I usually sleep sideways. It seemed unlikely that a headset did not bother me. Minipunto for these, because I immediately forgot that I was wearing them. The flat design and the soft, gummy, flexible material, made it barely noticed additional pressure. Zero problem. They stand out practically anything. Image: Xataka. Image: Xataka. Then there was the issue of listening. Put to try, I let the application surprise me with its own proposals, which they call “brain waves with the” created specifically to help us fall asleep. We can choose whether listening to them only for a while, only until we stay asleep or all night. I tried the three: Only for a while: It gives what it promises. If we mark 45 minutes, at 45 minutes it will stop ringing. Only until we stay asleep: The same, detecting the moment we fall. All night: What a bad time. The sound made me wake up a couple of times, something disoriented by him. Perhaps it is a personal issue and there are people who have a reparative dream with the headphones sounding throughout the night. It is not my case and I advise to set the timer in a generous way to ensure that the shutdown will occur. The Yay and the Nay There are four elements that work really well here: Exceptional comfort. They have never been a nuisance. They are soft and with the low profile they are not noticed or sleeping sideways, as a soil alternate. Spectacular battery. 14 hours in sleep mode is something that I can never check for myself. After seven hours of night use, when they woke up they still had about the remaining 50%. Passive noise block. Without active cancellation, but with the right tips they isolate surprisingly well. Reasonable, at least. Useful sleep monitoring. The application records sleep phases, number of turns in bed and preferred position. There is enough correlation with what it says My garmin on duration and phases. And then there are four other elements where they fail. Mediocre audio. That nobody expects audiophile quality. Nor is it the vocation of these headphones. The sound is functional, music lacks depth and warmth. Very limited pre -recorded sounds. There is some variety, but many sound compressed and artificial. The most effective are the noise of color (white, brown, pink). Application Faluta. He tells me that I slept 16 hours when the reality is that at seven hours I took them off and left them on the bedside table. I should understand that absolute immobility for nine hours cannot be equivalent to very deep sleep. In addition, it is not very intuitive when applying one way or another. Problematic tactile controls. In the dark it is easy to activate some function. About the application Falutathere is an example. I have not sleeping 11 hours possibly from the day before my birth. That lack of logic in detection is a negative point. Yes, you can see how much I move during the night: my wife says that 16 turns seems like a fairly reasonable figure. The data collected by the application. Image: Mockuuups Studio, Xataka. Also Atina that I am only able to sleep aside, and I have quantified what I already imagined: I usually sleep more towards the side of the edge. The final verdict The big question with these headphones is whether they really help sleep better. The answer, in my experience, is not. I did not notice differences between the nights with them sounding before sleeping and the nights without them. I thought That the scientific approach of pre -registered sounds would better induce sleep, but it has not been so. My Garmin data, with me every night, indicate very similar patterns with them and without them. And something worse when I tried to wear them playing all night, as I said before. At 150 euros are not cheap, but Yes I see them a clear target audience: the people who need to fall asleep listening to something. For that, I don’t think there are much better options for the low profile and night comfort. And without disturbing the bed couple, if there is. There I see an obvious sense. But for those who do not sleep wonderfully and look for allies of any kind to fall asleep, and not to simply hurry a podcast of True Crime Until we fall round, at least in my experience, these headphones do not miracles. Anker Soundcore Sleep A20, Sleeping headphones with noise block, small design for people who sleep from side, 80 hours of autonomy, Bluetooth 5.3, sleep monitor, personal … Read more

Creatine is the Queen of Gym. Now science investigates if you can also wake up your brain when you don’t sleep

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Creatine is, together with Powder proteins Already the Ashwagandha, one of the star supplements if we do physical activity Intense. It is one of the most studied supplements and evidence on improvements in physical function are clear. However, in recent years he is calling attention to areas far from the gym thanks to its potential benefits for cognitive function. And now there are those who are studying the effects of creatine in People with lack of sleep. Creatine and brain. The operation of creatine is simple. It is a compound that we produce naturally, mainly in the liver, but that we can also obtain thanks to certain meats and fish. The problem is that in vegan lifestyles or within the framework of intense training, supplementation becomes very interesting To increase those immediate reserves of energy Recently, the Texas A&M University He discovered that creatine is not only useful in the muscles, but also in the brain, with studies pointing to positive effects on the Recovery of brain injuriesin reducing the sensation of fatigue and as a neuroprotective agent by showing potential to reduce mitochondrial dysfunction, being a key factor in the neurodegenerative diseases. Neurogenesis. Creatine plays a very relevant role in the formation of New cells and brain tissuesalso in the creation of neurons in the embryonic phase. And that prominence is what encouraged research on creatine functions in the brain. As we read in BBCwithin the tests that are being done, one is that of Ali Gordjinejad, researcher at the Forschungszentrum Jolich Center in Germany. As we discussed before, they have been carried out, and they are still doing, studies that relate the role of creatine in the brain beyond that embryonic phase, and something that disrupts the usual functioning of the brain is the sleep deprivation. That is where Gordjinejad wondered if creatine can have a role in the short -term memory and brain recovery in People with sleep deprivation. This would be interesting for people who must travel at night, emergency service workers or students who hurry before exams. The analysis. To do this, his team recruited 15 people and divided them into groups. One was given a creatine supplement and another placebo. The shot was at 6:00 p.m. and, until 9:00 in the next morning, he tested the cognitive performance of those people every two and a half hours. He analyzed his reaction times or short -term memories and discovered that the processing speed was higher in the group that took creatine. Gordjinejad Consider That, in that stress situation for the body and, above all, the brain, the organ needs energy available quickly, taking it from phosphocreatine deposits that have been filled just before exercise. Would act exactly as it does when we are doing a Intense exercise To endure, for example, one more repetition. Controversial. The researcher believes that his findings show the potential of creatine to help overErebro starts its repair mechanisms. Now, although there are very forceful studies, this is somewhat less due to an important detail: the participants in the study took 10 times the recommended daily dose of creatine. Gordjinejad himself points out that it is such a high dose that it should not be taken by people with kidney problems, but even if you are perfectly healthy, that dose can cause stomach pains or problems in the following deposits. You have to continue studying. What the researcher is clear is that we must continue to investigate until finding evidence that supports his theory or, on the contrary, help to leave it aside (that is also the scientific purpose, in short). In following trials, he will try with smaller doses, and is something that will allow creatine to relate more evidently to cognitive function. Because, as we said, Its muscle benefits in exercise They are evident and well supported by science, but when we talk about the performance of this supplementation in the brain, various researchers have agreed that you have to standardize amounts of creatine in the analysis and, above all, update those studies. A clear example is that of researcher Terry McMorris, which in 2024 and after reviewing 15 studies, concluded that there is no clear evidence that supports that creatine improves cognitive function, being the main problem that many of these studies were carried out almost a century ago and in unstricted situations. In what McMorris and Gordjinejad shake hands is in the belief that it is an area in which it is worth continuing. Images | l ch In Xataka | If the question is how to increase protein intake every morning, the answer is “proffee”: throwing it into coffee

habits and tricks to sleep under an extreme heat wave

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During a heat wave it is common for us to put our focus on the scorching maximum temperatures. However, this is not the only indicator that warns us of the problems that we must face during this type of episodes, minimum temperatures can be so important or even more in some circumstances. The “tropical nights.” According to it The State Meteorology Agency (Aemet) before the start of this heat wave, one of its characteristics would be that of the Tropical nights. This term refers to those nights in which the minimum temperatures do not fall from the 20th Celsius. The forecasts They talkedin fact, of minimum temperatures that could exceed 25º, nights to which a different term is applied, that of “Equatorial nights”. Already before the entry into force of the agency’s special notice on the occasion of the heat wave, some areas of the South such as Seville or Almería (but also in other areas such as Girona) They registered minimal Above this 25º barrier. Why is it so difficult to sleep? There is a close relationship between body temperature and sleep cycles. The hours of sleep our body temperature is usually faster than during the day, but the descent in body heat usually starts before we sleep. Even before we lie. The problem arises with the arrival of excess heat. Some scientists theorize that with heat It can happen as with lightwhich would be used as a reference by our body to distinguish the night of the day, the hours to dedicate to the dream of vigil. If it is hot, or if there is light, our body interpretter that is not yet time to go to sleep. The tools in our hand. The simplest option is to plug a fan or keep the air conditioning on all night but this is not always an option, either because we do not have any of these devices, to avoid scares when paying the electrical invoice or, even, because they are not options too convenient for our health. So what can we do? If heat is like the light that prevents us from reconciling sleep, a simple strategy is to isolate ourselves from it as we isolate ourselves with light. We can start by choosing an isolated room, away from the facades, oriented to the north and not to the south, or far from the upper plants if we live in a house with more than one plant. To maintain this fresh room, it is convenient to ventilate it, but not expose it to the entry of light, also avoiding artificial light sources and heat sources such as burning or mobile computers loading. Cool Maintaining a fresh sleeping environment is important, but maintaining our own fresh body is too. The strategies that we would conventionally use to refresh ourselves, even those that are contraintuitive, can be of great help. Avoid what can increase our body temperature during the afternoon, such as especially hot meals or physical exercise can also be useful. “Sleep hygiene.” Sleeping during a heat wave is especially difficult but sleeping strategies better that we use conventionally can also help us. In this sense, correct sleep hygiene can be helpful in these cases as in others. Habits such as maintaining regular schedules, or avoiding screens and lights before bed are usually among the usual recommendations in this regard. An active life and healthy eating can also help us fall asleep better, even in conditions like these. The heat wave ends, but … The forecasts indicate that temperatures will fall during the next few days, being able to conclude the episode the day after tomorrow. However, we are only at the beginning of summer, a summer that has started intense but whose evolution is for now uncertain. The tropical nights have been accompanying us for weeks and probably keep doing it during the summer. These can be aggravated by situations such as the current one, but in themselves they are not a rare phenomenon in the summer (although it is likely to become more and more frequent). Adapting to them is therefore important if we do not want to sacrifice our rest for several months a year. In Xataka | With the electric consumption triggered by the air conditioning, Singapore has had an idea: buildings that “sweat” Image | Marie-Michèle Bouchard

We increasingly understand the relationship between intestinal flora and sleep quality

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Many researchers ago They have been pointing That the intestine is not limited only to digesting food. It has neurons, produces substances that the brain also uses to communicate and, most curious, seems to be in direct contact with it. Hence some call it “The second brain”And maybe it does not sound so exaggerated if we think it can also influence how we sleep. Sleep badly affects digestion (And vice versa). It happens to many: after a heavy dinner it costs to sleep, and after a bad night the stomach seems more sensitive. Even if they seem like unrelated, they are actually connected. When one of the two fails, the other also shows it. Sleeping badly stresses the body, more cortisol is released and that can alter the functioning of the intestine. And if the digestive system does not do well, send signals to the brain that complicate relax and reconcile sleep. It is like a silent talk that happens all the time between what happens in the head and what it feels in the belly. The scientific support. There are more and more research that confirms something key: the quality of sleep is closely linked to the state of our intestinal microbiota. One of the most interesting studies was published in 2023. The scientists used a fairly accurate technique – called “bidirectional Mendelian random” – and showed that the dream and the intestine are in constant communication. When that balance is broken, either by a bad rest or by a digestive mismatch, both systems are affected. In addition, the most curious thing is that the key hormone to regulate sleep occurs in the intestine: melatonin. According to an investigationhaving an intestine in equilibrium could be one of the keys, sometimes invisible, to be able to sleep well. But … And stress? Stress is another great actor in this story. When you are stressed, not only costs you more to sleep. The digestive system is also altered. And most interesting: the intestinal microbiota is also affected. In fact, a recent study He has found That the intestine reacts to stress and, dependent on how it is, can calm or worsen it. If the intestinal flora is unbalanced, more anxiety, more irritability will be felt, and will cost more relax. In the end, it is a vicious circle: stress alters the intestine, the intestine responds badly, and all that interferes in sleep. The focus on food. The diet is key to maintaining a balanced microbiota, which helps regulate sleep and mood. A study He has revealed The importance of eating with regular schedules, avoiding heavy or late dinners, incorporating fiber -rich foods, natural fermented ones such as yogurt or kefir, and reducing outraprocesses can have a real impact on your rest. I even know has observed That certain probiotics, such as Bifidobacterium brief, can improve sleep quality by influencing the hormonal axis that regulates stress. Sleeping is not a matter of a good pillow. That too. Sleeping well is an act of balance. Not only mental, also intestinal. Understanding that invisible connection between the brain and the digestive system can be the first step to recover rest. Because sometimes, taking care of the belly is also taking care of sleep. Image | Pexels Xataka | We are increasingly clear that our microbiome is key to our health. Our protein sources can also alter it

How it affects the change from time to sleep

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At two will be the three and, as a consequence of that, the dream patterns throughout Europe They will put themselves Above up. Another year. And it is logical: the day after time change, people It takes 33 minutes more than average In going to bed. In addition, they wake up 19 minutes before. That is, what does it affect us? Clear. And not only in quantitative terms; but also in qualitative term. The quality of sleep during the week following time change is frankly bad. Much worse in people between 20 and 30. These are U’s conclusionsn Analysis of sleep patterns of Samsung Health users in more than 40 countries and is interesting. Not because it is extremely representative. After all, the data starts from a huge sample selection bias: they are only its users. However, it does allow us to approach this curious phenomenon with first -hand data. Something that, until recently, was quite complicated. Samsung Health The Spanish surprise. That’s where a surprise comes to us. As I say, the analysis covers more than 40 countries around the world where the time change occurs. Of all of them, Spain is the one who showed greater stability in your sleep patterns. That is, Samsung Health users in Spain are the ones who least affected themselves in their dream for the hourly change. On average, they only delayed bedtime in 16 minutes (the country closest to us was Italy with 19) and the schedule of waking was only affected in five minutes during the first week; two during the second. Why does this happen? Well, the truth is that it is difficult to say. A possible reason may be, of course, that the Spaniards We go to bed very late. That leaves us little margin, on average, to delay the time to go to bed. However, there are other possibilities. As Jose María Olalla has defends for yearsProfessor of Physics at the University of Seville, in countries like ours “it cannot be said that (the change of seasonal schedule) is a bad idea.” Olalla explains that “at summer time it works well in summer and winter time works well in winter. Having summer time in winter is complicated, having the winter time in summer is also complicated. For different reasons, but it will always be a problem.” There are countries where change is a solution and others in which not. That is, the change of time is a simple, coordinated and fast way to adapt the schedule of the whole society to the fact that, in summer, the sun rises before. It is true that it can CAUSE DISPRUPTIONS DURING THE FIRST DAYS or weeks; But taking into account that seasonality is natural, that change would have to occur yes or yes. And the disruptions would remain in one way or another. However, we must not take it very seriously. On the one hand, we do not know how wide the sample in Spain. On the other, as well as Olalla told us“people usually do what they want, even in front of the official schedule. They do strange things, things that often collide with what theoretically is adequate.” Image | Lukas Blazek | Anthony Tran In Xataka | “Cenan at 10, they work at 9”: foreigners are understandably intrigued about how we sleep in Spain

Elon Musk has revealed the formula of his team’s success. The problem is that they barely have time to sleep and eat

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Facing The experiments and tests around the world that seek to establish a four -day workdaythe richest man on the planet proposes a hardly justifiable leap against. Elon Musk recently revealed which is the “formula of success” of the efficiency office it manages in the United States government. The keys: work So many hours that sleep deprivation threatens the health of the workers themselves. The culture of the extreme. He did it a few weeks ago through Your X account. Elon Musk revealed then that he and his department of government efficiety (Doge) work work nothing less than 120 hours per weeka figure that triples the standard day 40 hours. Musk argued that this titanic effort is what allows them to overcome their “bureaucratic opponents,” who operate with conventional schedules. What does science say to all this? Divide the day. Making the accounts more or less standard, and since a week has 168 hours, working 120 hours is to leave alone 48 hours for any other activityincluding in the eating equation, bathing, moving to work/return home and, of course, sleeping. In the best case, if an employee allocated those 48 hours only to sleep, he would get a maximum of 6.8 hours per night, well below The 8 recommended hours by health experts. However, it is still a utopia considering the time of displacement and any other of the basic needs, so it is likely that real rest is much lower. Science. In Fortune They collected several studies that warn about the serious consequences of working in excess. Mayo Clinic points out that sleep less than 7 hours At night it can contribute to obesity, diabetes, hypertension, heart disease, stroke and depression. WHO data already indicated in 2016 that 745,000 people died by cardiovascular diseases associated with working days of 55 hours or more. Microsueños. Since the 1950s, scientists Like William Dement They have documented The effects of sleep In the brain, identifying the IMPORTANCE OF REM DREAM and discovering the phenomenon of The so -called “microsueños”episodes of momentary unconsciousness that can cause fatal errors at work. More recently, studies have shown that lack of sleep reduces activity in The prefrontal cortex (responsible for decision making) and in The hippocampus (key in memory). The impact is not just neurological. The study of the World Health Organization indicated that working more than 55 hours per week increases by 35% the risk of stroke and in 17% the risk of heart disease. In terms of productivity, an investigation from Stanford University concluded that it falls dramatically After 50 hours a weekand that working 70 hours per week generates almost The same production as 56 hourswhich suggests decreasing yields beyond a certain point. Musk’s obsession. The truth is that it was already known that Musk was a recognized WORLKAHOLIC. In A 2022 interview With investor Ron Baron, he confessed to having lived three years within his factories in Tesla and Spacex, sleeping in sofastents on the roofs and even under his desk, surrounded by metallic dust and the most uncomfortable conditions. No doubt, his labor philosophy of “more hours is equal to more efficiency” has been widely criticizedsince scientific evidence suggests that imposing extreme days does not guarantee better results and, instead, It affects health and the well -being of workers. Govern without sleep. They counted in a VOX medium report that the extreme work rhythm in Doge has already generated serious mistakes In public administration. From multimillionaire mathematical failures to the accidental dissemination of classified information, fatigue seems to be affecting the capacity of the Musk team to make key decisions. The recent dismissal and Hurrying reaction of essential personnel in areas such as nuclear safety and Avian flu response It is a sign that the policy of exhaustion could be having real and dangerous consequences. Plus: Trump administration is implementing Mass dismissals in the IRS In full tax season, which could generate an administrative collapse. In short, these types of measures, promoted by an apparently exhausted team, arouse concerns about the efficacy and stability of the government Under this new hyperproductivity model. The failures of “hacking” the dream. Paradoxically, Musk and other technological leaders have recognized that The dream cannot be replaced. Companies like Eight Sleepthat sold rest capsules From no less than 4,600 dollars to Musk and his team, they reinforce the idea that, although the culture of extreme work remains promoted, they are also looking for more efficient ways to achieve that eight -hour standard. Even figures such as Mark Zuckerberg and Jeff Bezos have defended the Importance of rest In productivity. On the other sidewalk, while Musk insists on that exhausting routine, he himself has admitted that his ancient habits caused “brain pain”, in fact, his Erratic behavior in networks Social raises doubts about whether you are really improving your rest. Sleep more, no less. Despite the alleged glamor that some try to grant sleep deprivation, scientific evidence is overwhelming: The rest is indispensable For the optimal functioning of brain and body. Instead of glorifying days of 120 hours per week, the real challenge should be to find ways to maximize productivity without compromising health. One thing seems clearly clear: at the end of the day, not even the brightest and most innovative minds can escape human biology. Musk either. Image | Gage Skidmore In Xataka | In his eagerness to attack the public sector, Elon Musk has crossed a line: distorting the story of Hitler and Stalin In Xataka | In his efforts to cut and fire workers in the US, Elon Musk has gone one step further: Italy

The copita before sleep to reconcile the dream has a very high price. And goes beyond empty calories

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Alcohol is something cultural. We provide as a way to celebrate any event and, although it seems that new generations have given a Volantazo to consumption habitsin America, Asia and Europe we drink a lot, a lot of alcohol. So much that The seven countries that lead the list They are European and there are even those who traditionally have a drink – or two – as a tool to reconcile sleep. Ignoring Other implications in our body And overlooking the alleged benefit because it acts as a sedative, making us reconcile the dream before, the studies confirm that drinking alcohol to sleep is a terrible idea. Well. It is curious, but for a while, “there was the idea that drinking in moderation was good for health.” Are the words to National Geographic by Ian Colrain, president and director of a research institute that he has published various studies about insomnia and alcohol consumption before sleeping. Now, it may seem exaggerated, but popular culture is full of references to how a suck of alcohol before sleep is beneficial. Also, the advertising He took care of this, just as there were studies that claimed that tobacco was Well. It is always interesting to look where the financing of these studies comes from. But well, Colrain completed his speech commenting that the approach had changed thanks to the studies, pointing out that “there are no real health benefits in drinking.” And that includes fighting insomnia. Cup before sleeping. Insomnia is a problem for millions of people. Although the idea we have to ‘sleep well’ is related to ‘sleep of the pull’, It seems that it is a myth and that we are entering and leaving the different stages of sleep. Even waking us several times during the night without realizing. But reconciling the dream, as we say, is a problem and a nuisance, something that there are adults who seek to remedy with a drink before sleeping. AND No milkprecisely. Although it is demonstrated that Coffee, alcohol and tobacco are our enemies When we want to fall asleep, among many othersColrain argued that, although many seems to have a good idea before bedtime, the price to pay is a worse quality in sleep. Sleep worse. Logic seems overwhelming: a -o some- drinks before sleeping can have a sedative effect, which helps us reconcile the dream before when we get into bed. The problem is that, although there are sleep -related myths, which is a repairing activity is not one of them. In fact, in sleep deprivation experiments that have been carried out with animals, Most die After a month. “The dream is designed to provide us with a kind of heart holiday, reducing heart rate or blood pressure,” said Colrain. The problem is that “with alcohol, the heart rate rises and, if you take several glasses before bedtime, you will go to bed with a high heart rate.” How many glasses are necessary. In a study Published in 2021, Colrain and his team compared the effects of high, low and zero consumption in alcohol from half an hour to two hours before bedtime. High supposed four drinks for men and three for women; Bajo were two drinks for men and one for women. The group that took placebo ingested without alcohol. What they discovered was that both high and low consumption increased heart rate. Others studies They have focused on ReM sleep, which is the phase in which most dreams occur and it is a fundamental part of those “vacation for the organism” that we have during the night. If that ReM dream does not fulfill its purpose, We will wake up worse. Not a single test. Researchers and sleep doctors have argued in recent years that there is no evidence that any amount of alcohol improves sleep quality. As we say, what they have discovered is that, although drinks may help us sleep more deeply due to the aforementioned sedative effect, Rem sleep cycles are going to be constantly interrupted during the night, so you will really have slept worse. Irony. In the long run -although it depends on the person, since each one metabolizes alcohol in a different way -alcohol can produce precisely the opposite. Sleep disorders have been related to alcohol consumption, which forms a vicious circle in people who have left alcohol. According to Colrain, “sleep disorders are a clear route of relapse” by making people who have depends again on the promise of that better dream thanks to the cup before sleeping. Solutions. Obviously, they are not in alcohol. For years, science has tried to answer the question of How to fall asleep fasterwith multitude of tricks and strategies. The problem is that there is no clear answer. Colrain told National Geographic that something we can do is drink a glass of milk or an infusion without tein or caffeine. It also helps to have routines with the same schedule every day before sleep and we can Listen to a podcastbut nothing too lively like one of crimes. And, of course, forget a copazo before going to bed. Images | Jeff Siepman, Solving Healthcare In Xataka | There is an optimal way to control our alcohol consumption (at least according to this group of scientists)

We know that bad sleep can make our appetite more difficult. Now we are discovering why

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The peptide similar to type 1 glucagon (or LPG-1) is a key hormone in the regulation of appetite and the feeling of satiety. His name may not be immediately familiar to us but we have heard long and taught about compounds that act as their analogues. Compounds such as Semaglutida, which if it still doesn’t sound to us probably does one of the names with which it is marketed: Ozempic. New hormone. Now a study announces a New mechanism which could lead to similar results. The difference is in the hormone in question. And it is that the new work has found a hormone also linked to our appetite, which they have baptized as Raptina. It is a hormone also linked to our sleep cycles. Sleep and obesity. Exists A relationship quite Documented between sleep and overweight quality (and also with certain metabolic diseases). We can intuit that people who sleep worse rest less and therefore are less likely to burn the calories they consume, but some previous studies seem to have observed that this is not the case. Rather opposite: When we sleep more this does not seem to affect the energy we spend so much but We tend to consume it more. In other words, when we rest more we eat more calories, but without substantial changes in our physical activity. The hormones of appetite. To explain this phenomenon, the team was searching for compounds that could be behind this increase in our appetite. They found a hypochipothalamic hormone derived from the RCN2 protein (Reticulocalbin-2) to which they called Raptina (Raptin). This hormone is present in both mice and humans. The team observed that the presence of this hormone reached its peaks while we slept, and that the lack of sleep was linked to a lower presence of the compound in our body. They also observed that this hormone adhered to metabrotropic receptors 3 (GRM3) in the Hypothalamus neurons inhibiting appetite, and in the stomach also inhibiting gastric emptying. Finding the finding. The team contrasted its observations, first analyzing how sleep problems affected the secretion of this hormone in patients with obesity. Secondly, they found through a genetic analysis that people with variants in the RCN2 gene that reduced the ability to segregate this hormone were linked to obesity and the so -called “night feeding syndrome”. The details of the study were published In an article In the magazine Cell Research. A race at multiple speeds. The success of Ozempic, the drug against diabetes converted into treatment to lose weight, has led numerous laboratories to redouble their efforts in the search for a compound capable of emulating its fame. The advantage in this “career” has been obtained with the same effects. Until one of those treatments arrives, what we can detach from this study is that, if our goal is to lose weight, an indispensable step is to try to sleep more and sleep better. In Xataka | Dopamine is one of the best known hormones of our body. It is actually much more than that Image | Monstera / I Yunmai

Passiflora tea to improve sleep and combat anxiety

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Passiflora is a Medicinal plant Originally from South America and the southern United States, it is family of the Passiflora family, as well as Maracuyá and is recognized for its properties to relieve anxiety, insomnia and pain. It is a variety of exotic flower with curly petals with colors that go between purple and the blue that has been used since ancient times as a home remedy to relieve problems to reconcile sleep. How does the pasture help to relieve anxiety? Passiflora’s flower has natural sedatives.Credit: Shuttersock Some researchers believe that pastry supplements can help treat anxiety, insomnia and certain forms of pain. Passiflora helps increase “The levels of gamma-aminobutiric acid (GABA), a chemical that produces the brain to help regulate mood,” according to Medical News Today. GABA is a neurotransmitter that helps counteract excitement and, therefore, can have a soothing effect. Scientific evidence points out that it helps relieve anxiety symptoms. Among the various studies around the benefits of Passiflora, it stands out A 2016 clinical trial that discovered that passionflora decreased anxiety and improved memory in rodentsso it is estimated that it is due to the effects of the GABA. Passiflora tea Passiflora tea time medicinal properties backed by science. Credit: Shuttersock This tea can be prepared with passionflower or combined with other herbs with soothing effect for better passionflower results such as chamomile or valerian to promote sleep. Ingredients 2 tablespoons of dry passiflora leaves 250 milliliters of water Mode of preparation 1.- Take the water to the fire until it reaches the boiling point 2.- Turn off and add the two tablespoons of dried leaf tea. 3.- Let stand for 10 minutes, strain and ready to drink, preferably before bedtime. Continue reading: (Tagstotranslate) Food

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