sleeping

Sleeping straight is a modern invention, not an evolution

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Regarding sleep, there are some deeply rooted beliefs such as that falling asleep in less than five minutes is good (spoiler: not at all), that we need to sleep eight hours (we are probably sleeping too much) or that sleeping straight through the night is ideal. There are no two without three and indeed: neither. In fact, if you wake up around three like magic, it’s not strange. After all, getting eight hours of uninterrupted sleep is a modern invention. Sleep science, history and biology all point in the same direction: we have never slept straight through. Understanding and assimilating this can change the way we approach our nights. Why it is important. Because we live in a time in which sleep disorders and the use of sleeping medicines are the order of the day, this reminder has therapeutic value. There are people with insomnia who do not have a disorder, but rather an ancestral biological pattern that clashes with modern life. It is not a problem of the dream, but of our expectations. Be careful, this is not an excuse for not treating pathological insomnia, but it is an excuse to help people reduce their anxiety regarding sleep and taking medication that they may not need. When the night was divided in two. Until about two centuries ago, it was not normal for people to sleep straight through. The pattern was the following: people went to bed shortly after dark, slept for about four hours, and then woke up for a little while to go back to sleep later, until dawn. It is known as biphasic sleep and is widely documented throughout the planet. Virgil already spoke of “the hour in which the first sleep begins for weary mortals” in his Aeneidalthough one of the people who has studied it the most is Roger Ekirch, who dedicated 16 years of research and gathered more than 500 references from documents of all types. Why we lost biphasic sleep. In two words: artificial light. Since the 18th century, when humanity had oil, gas or electric lamps, the night became useful time. And as we already know, light is not harmless to the brain: inhibits melatonin production and alters our circadian rhythms, advancing them. The more light we get before bed, the later we fall asleep and the less likely we are to wake up in the middle of the night. The Industrial Revolution did the rest: the rigidity of schedules ended up concentrating rest in a single block. What human evolution had established throughout our existence, the frenetic life of production and its advances had disrupted it forever. Return to the origins. When science subjects volunteers to conditions that simulate long winter nights, without lights, clocks, and completely dark, people spontaneously return to biphasic sleep with a quiet period of wakefulness. This 2017 study in a Madagascan farming community without electricity corroborated this pattern in real-world conditions. Light not only regulates sleep, it also affects our perception of time. Research from the Environmental Temporal Cognition Lab at Keele University evidence that with low lighting it seems that time passes more slowly, an effect that is magnified in people with a low mood. This explains why for many people winter feels eternal and depressing. And why if you wake up at 3 am time seems longer. What to do when you wake up in the middle of the night. If this nocturnal awakening has a biological basis, the key is in how we respond. The usual treatment through Cognitive-Behavioral Therapy for Insomnia Give specific guidelines: if you haven’t slept for more than 20 minutes, get up and do a quiet activity with dim light, such as reading. And go back to bed when you feel drowsy. Also, forget about the clock: looking at the time triggers anxiety. But above and beyond procedures, it is important to understand something: this vigil does not have to be an alarm signal, but rather a sign of something deeply engraved in human nature. Accepting it instead of fighting it is often the shortest path back to sleep. In Xataka | The work ethic has been selling for years that getting up at 05:00 AM is good. Science is clear that absolutely In Xataka | If you fall asleep in less than five minutes, you don’t have a “superpower”: it’s a warning signal from your brain Cover | iam_os

There are people so against sleeping that they have even made caffeine patches. It’s a bad idea

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If the 90s were the decade of nicotine patches to save the lungs and the 2000s that of transdermal contraceptives, 2026 has given birth to a different and more revealing obsession: wellness patchmania. If we thought we had seen it all in the universe of digital self-care —tapes to cover the mouth and sleep better, stickers to lose weight effortlessly or nighttime facial bandages that promise wake up with botox effect— the last frontier is here: patches to have energy, concentrate more or sleep better or reduce appetite. Simply peel off a small sticker, adhere it to your skin, and trust it to do its job. The so-called wellness patches or wellness patches are transdermal adhesives that promise to release active substances through the skin for several hours. As brands explain and advertising campaigns, allow you to avoid pills, bypass digestion and offer a slow and constant release of ingredients such as caffeine, berberine, B vitamins, melatonin, magnesium or plant extracts such as ashwagandha. According to The Guardianit is a market that is increasingly saturated with products that promise to treat “the most common symptoms of everyday life”: fatigue, stress, lack of sleep, menstrual discomfort or low mood. Many of these patches are sold in bright colors and designs designed not only to be worn, but to be seen. Well-being stops being something intimate and becomes a visible sign. The phenomenon is not new in medicine: nicotine patches, contraceptives or some hormonal treatments have been used for decades with proven effectiveness. The difference, As several experts point outis that these medical patches work because the molecules they release are suitable for passing through the skin and because they have passed rigorous clinical trials. In the world of wellness, that requirement disappears. An increasingly tired society The appeal of these products lies more in their aesthetics and comfort than in their effectiveness. In other words, there is no need to swallow a pill, prepare a drink or change routines: just stick something to your skin. As pointed out in The Atlanticpatches fit perfectly into a culture obsessed with constant self-optimization and hack vital. Furthermore, by being visible, they turn the user into a brand ambassador: they generate conversation, social validation and the feeling of doing something for their own health. However, the scientific consensus is quite clear. As Michelle Spear explainsProfessor of Anatomy at the University of Bristol, the skin is not designed to absorb substances, but to block them. Its outer layer, the stratum corneum, acts as a wall formed by dead cells and lipids that prevents the passage of most compounds. Only some very specific molecules can pass through it easily: small, fat-soluble and without an electrical charge. Nicotine or estradiol meet these conditions. Many of the substances present in wellness patches such as vitamin B12, minerals such as magnesium or iron, or plant compounds such as berberine are too large or water-soluble to pass through the skin in significant quantities. In other words, if a substance requires high oral doses or even injections to be effective, the probability that a sticker will be able to deliver it in a useful way is very low. Added to this is the lack of independent studies that show that these patches can correct real deficiencies or treat health problems. The problem of “feeling better” Immunologist John Tregoning suggests a key question: How do you measure whether something works when the effect is “feeling better”? Tiredness, stress or concentration are deeply subjective experiences, influenced by multiple variables. Sleeping more, changing routines, eating better or simply believing that something will work can alter perception. Beyond the lack of effectiveness, experts warn of possible side effects. From the British environment have collected cases of dizziness and feeling of weakness after using patches with berberine. Added to this are skin irritations, allergic reactions and a false sense of security that can delay seeking medical attention. When the patch is no longer harmless. Caffeine patches are promoted as a gentler alternative to coffee or energy drinks. However, testimonies collected in different media they mention nervousness, difficulty sleeping or feeling overstimulated. The problem is not just the caffeine, but the inability to control the dose: unlike a drink, the patch continues to release it for hours, even when the body no longer needs it. Berberine poses a different problem. These patches are marketed as appetite suppressants or metabolism accelerators, and have even been compared – without scientific basis – to drugs such as Ozempic. The experts remember that there is no solid evidence berberine can be absorbed effectively through the skin or cause significant weight loss. Furthermore, these products are becoming popular in a context of the return of aesthetic pressure and the obsession with thinness, especially among young women. The risk is not only physiological, but cultural: presenting hunger control as something that can be turned off with a sticker reinforces an instrumental and problematic relationship with the body. The patch as a cultural symptom The underlying question cuts across all sources: why do we look for such simple solutions? As Deborah Cohen points outwe are medicalizing normal life experiences. Sleeping poorly, being tired or losing concentration are not always pathologies; Many times they are logical responses to a demanding, hyperconnected and poorly rested environment. However, we live in a culture that prefers shortcuts to rethinking. It is easier to put on a patch than to review schedules, workloads, expectations or rest habits. These products do not promise to change life, but to make it more bearable without questioning it. They function, in that sense, more as a cultural pain reliever than as a health tool. Most experts agree thatif a patch makes someone feel better and does not cause harm, its occasional use is not necessarily dangerous. The problem arises when they are presented as real solutions to complex problems or when they replace basic habits such as sleeping, resting, eating well or consulting a health professional. Perhaps the success of caffeine and berberine … Read more

Some people believe that sleeping on your side or stomach creates “sleep wrinkles” on your face. It’s exactly the opposite

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The Internet is full of golden rules for have ‘eternal youth’this being the holy grail that many would like to have in their hands right now. Among these pieces of advice, there are several that can be quite annoying, such as that you should not sleep leaning on the side that is wrinkled. But… how true is this? The benefits of sleeping well. The sleeping position is essential to have a good rest. Because sleeping on your stomach is not the same as sleeping on your left side. In the first case, the cervical spine can suffer a lot and in the second the hated gastric reflux. can be seen reduced. But now it comes into play that sleeping on one side or the other can cause more wrinkles on the face due to the hated gravity that generates a mechanical effect that causes the face to fall and wrinkles to appear. But science disagrees on this one and puts the blame more on biology with cortisol and collagen. The myth of ‘Sleep Wrinkles’. The theory seems logical: if you spend 8 hours squishing your face into a pillow, that mechanical compression should leave a mark. There is often talk of “sleep wrinkles” (sleep wrinkles), which, unlike expression lines, caused by smiling or frowning, would be caused by having your face against the pillow. It is something that some experts defend like those of The Aesthetic Society, which suggest that sleeping on your stomach or side favors the appearance of vertical lines due to this chronic pressure. Other opinions. The clinical evidence It is quite limited in this casesince many of the statements that defend this myth come from the field of cosmetic surgery and with very limited groups of people. There are even articles that suggest that there is no clear relationship between sleeping in a certain way and having more wrinkles. The consensus right now is that sleeping on your back could theoretically reduce the formation of compression lines. But obsessing over this is not the best, since if having this position is uncomfortable and the quality of sleep decreases, then the biological weight it will entail will have a great impact on wrinkles. The real threat. This is where science stops being speculative and becomes blunt. If there is something that ages your skin, it is not the pillow, It’s sleep deprivation. When you get little sleep, the body enters a state of physiological stress, raising levels of the hated cortisol, the stress hormone. And elevated cortisol is the great enemy of our skin’s youth. This is because it can inhibit the cells that make collagen (the scaffolding of the skin), making the skin less elastic and increases metalloproteinases. This word, so long, is nothing more than an enzyme that breaks down that fundamental collagen that we have in our skin and that keeps it firm. If we do not produce it or destroy it, the wrinkles will appear there. With data. A key clinical study presented in ScienceDaily showed strong results: People with chronic poor sleep quality showed clinical signs of accelerated aging with fine wrinkles, uneven pigmentation, and sagging. But the most important thing is that if UV radiation from sunlight was also added to all these factors, the skin’s recovery would get worse. And this is where the need to have sun protection when going outside came in. Images | Katelyn G Isabella Fischer In Xataka | There is a ‘good’ fat that hides a secret to aging better and being in shape. All that remains is to get the pill

Science has reviewed everything we know about sleeping well. The most important thing is the most obvious: light

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In a saturated world of ‘life and gadgets that promise a perfect break, since face mask until Mantas with weightscience reminds us that the key to have a good sleep quality It is not in the product that appears in Tiktok, but in have a good sleep hygiene. And this happens to synchronize with our internal biological clock, what we know as the circadian rhythms. A concept on which it continues to be investigated and that allows us to know how our body is scheduled to sleep. The issue in this case is that modern life, with its artificial light and its chaotic schedules, It is the main enemy of these rhythms. And therefore of ourselves. A business. The market that exists around products that promise to help us have a better rest, the truth is that it generates billions of dollars a year. A figure that is logical, since nobody wants to spend the night and be the next day asking for coffee for the corners. And to avoid this we many times turn to whatever we see that they tell us that it works. However, many of these remedies are not only ineffective, but can be counterproductive. Andrew Mchill, a scientist specialized in circadian rhythms of the Oregon Health & Science University, warns That failed attempts can discourage people to seek professional help, worsening the situation. The solution. If we stick to science, the solution is completely free. The key is in Understand and respect our internal biological watches. A system of ‘watches’ that is present in each cell of the organism and that needs to be synchronized with the ‘central clock’ of the organism that is in the hypothalamus and specifically in the supraquiasmatic nucleus. To do this, this nucleus receives light signals that come through the eyes by the optical nerve that allows you to synchronize vital body functions such as the sleep-vigilia cycle and the production of hormones such as melatonin, which, which it is increasingly important Beyond allowing us to reconcile the dream such as repairing the data in our body. With a small nuance of basic physiology, Melatonin production It is suppressed or inhibited due to light collection. At the time the environment darkens, the pineal gland begins to release melatonin. And his mismatch has consequences that go beyond morning fatigue by affecting cognition, mood and reaction time. The contrasts. One of the keys is in the light as we have said, especially in the blue wavelength. This makes the daytime light rich in these blue tones, Synchronize our circadian rhythms throughout the day. But when the night comes and we are on the couch watching the last Instagram or Tiktok reos this blue light of the screens makes our body end up dislocating. Literally, with this constant exposure to the blue light we are indicating the body that is still daytime and that has to be underway and not decay. Something that ultimately triggers the hated insomnia. A study of Global Health Institute of Barcelona (ISGlobal) He warns that overexposure to the “blue light” of electronic devices alters our sleep-vigilia cycle when interfering with melatonin production. The solution, according to experts, is to seek contrast: expose ourselves to natural light during the day and reduce exposure to artificial light at night. A simple outdoor walk or work near a window can make a big difference. At night, it is advisable to lower the intensity of the lights, turn off the screens or use applications that adjust the color temperature to warmer tones. Or even bet on red lights that does not interfere with melatonin production. Meals. Our digestive system also has its own schedule, causing hormones that cause or inhibit hunger, digestive or even Insulin itself also works by rhythms. This makes eating on the undo, especially late at night, alters these watches and can cause digestive problems, an increase in body temperature and an increase in glucose levels, which makes sleep difficult. And it makes enough sense. When the end of the day is approaching and the sun begins to wear, the body begins to prepare to sleep, reducing insulin, which is a fundamental hormone to control blood glucose levels. In the event that we give us a binge during the night, we are causing these insulin levels to have to rise compulsively when the body is going down. Something that completely dislocates to the body. The recommendation is to follow what you have surely heard: “Breakfast like a king, eats like a prince and dinner like a beggar.” The last meal of the day should be at least three hours before bedtime. The consistency. Sleep The right time is as important as the amount of hours we sleep. Our body has an optimal sleep window, which varies according to our chronotype (if we are “evening” or “morning”). However, work and study schedules often force us to ignore our biological clock. The Spanish Sleep Society (SES) He insists on the importance of maintaining regular sleep schedules, even on weekends, to keep our circadian rhythm synchronized. The generalized use of alarmrs is proof that most of us live in conflict with our constant biology. Seek help. Something very important in these cases is to seek help from professionals in the event that the biological clock is completely uncontrolled. In many situations, exogenous melatonin can be administered at high doses accompanied by a plan to improve sleep hygiene. But beyond this, Mayic Mayic It offers different tips that can be obvious how to create an adequate rest environment, exercise regularly, control food and especially establish the most appropriate relaxation routine. Although clearly getting away from the screens and maintaining an adequate schedule is the most recommended so that we can finally sleep peacefully. Images | Shane In Xataka | Something is stealing our dream and they are not just the screens. A neurologist helps us understand what is really happening

We thought that sleeping in 90 -minute blocks improved rest and energy when you woke up. Science has its doubts

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As so many other viral trends In social networks, in recent years a seemingly simple formula has run like gunpowder for improve nighttime rest and wake up fresh like a lettuce: Calculate the dream in 90 -minute blocks To wake up just when one ends those blocks. This technique ensures that, when you wake up just when a complete sleep cycle ends, people They will feel more rested and with greater energy to face the day. However, scientific evidence questions the reliability of this method. The myth of exact 90 minutes cycles A survey of 2024 made by the American Academy of Sleep Medicine He revealed that almost one in ten American adults (9%) had tried this technique to determine what time they had to go to bed and wake up and have even been created Online calculators To make this calculation easier. The basis of this technique is based on Natural sleep cycles that are part of the set of cycles that regulate our body known as Circadian cycles. These cycles are the ones that determine the time of sleeping, of waking up, of eating, etc. According to this technique, a person who wants to wake up at 7:00 in the morning should go to sleep at 22:00 to complete six full -minute sleep cycles, or 23:30 to complete five sleep cycles. The concept is based on the idea that awakening at the end of a complete cycle, in phase V or REM, When the dream is lighterwould avoid the feeling of morning stun that occurs when we wake up in the middle of one of these cycles. Sleep cycles were first identified in the 1950s, when researchers They discovered These patterns called Ultradian cycles. During the night, the alternate brain between different phases: light sleep, deep sleep and REM sleep (characterized by the most intense dreams). Dr. Fouzia Siddiqui, Medical Director of Sentara Rockingham Memorial Sleep Center, explained in Popular Science that each of these phases fulfills specific functions for physical and mental recovery. However, the popularization of this scientific knowledge has led to excessive simplifications that They do not reflect the real complexity of human sleep. The most important of them: that the sleep cycles last exactly 90 minutes. That is the biggest problem of this theory. Scientific reality dismantles promises Recent studies They have shown that the duration of sleep cycles is not a constant but a variable. That is, its duration varies depending on each personand even the same person You can record more or less long cycless during the same night or vary according to the day. An investigation He analyzed more than 16,000 nights of sleep in 573 different people found that the median duration of sleep cycles was not 90 minutes but 110 minutes, with 75% of the cycles ranging between 95 and 130 minutes. Another study based on 2,312 nights of polysomnography data determined that the average duration of the cycles was 116.9 minuteswith a standard deviation of 39.7 minutes. In other words, establishing the 90 minutes as a basis for calculating sleep cycles not only is not an inaccuracy, but in practice it can be counterproductive since there is also the risk of interrupting the sleep cycle before it ends. Dr. Andrea Matsumura, specialist in Sleep Medicine and founder of Sleep Goddesss Method, said In the article of Popular Science that “factors such as stress, Alcoholdiseases or even bedtime, impact on the sleep cycle, so this method does not really guarantee that you wake up less stunned. “ In addition, the studies identified that as night progresses, sleep cycles They tend to elong in a natural wayso that the former can last between 70 and 100 minutes, while the later range between 90 and 120 minutes. Making it impossible to predict at what point in the cycle You will find yourself when it is time to wake up. On the other hand, in a standard sleep session of a healthy person, it is very unlikely be ahead of a deep phase of sleep since phase 3 of sleep, the deepest and repairinglasts between 20 and 40 minutes and usually occurs in the middle of the sleep session, and then move back to phase 2 which is a relaxing but lighter dream. Therefore, unless you are sleeping very few hoursthe awakening occurs from that lighter phase, and not from a deep phase as the 90 -minute block theory supports, which would leave a greater feeling of stunning. That is, this theory is based on two real facts: that awakening from phase 3 leaves you more stunned and that sleep cycles last around 90 minutes, to set up an alleged infallible technique to wake up as a rosto. The problem is that sleep It is not an exact science And the only thing that really works is Ensure the Descaso Hours that the body needs … and there are not even certainties about How long is needed. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Unspash (Shane, Greg Pupas)

It is likely to cause you nightmares while sleeping

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Lactose intolerance can take away the dream, and in a quite literal way: the stomach problems caused by the bad digestion of this protein can populate our nightmare dream, turning nighttime rest into an even more difficult challenge. Fuel for nightmares. A new study He has found A curious link between our diet and the quality of our dream. The analysis showed that healthier options correlated with more placid memories about lived dreams, while dairy consumption was related to nightmare memory. The explanation could be in lactose intolerance. This gastrointestinal reaction, explains the team responsible for the investigation, could be responsible for altering our dream causing these uneasy dreams. Bad matter. “The severity of nightmares is robustly associated with lactose intolerance and other food allergies,” explained in a press release Tore Nielsen, co -author of the study. “These new findings imply that changing eating habits in people with some food sensibilities could relieve nightmares. This could also explain why people often blame the dairy of their nightmares.” 1,082 students. More than a thousand students from the Macewan University, in Alberta, Canada, participated in the study. The participants responded to a survey in which he questioned his dream, time and quality of this, as well as dreams and nightmares. The questionnaire also consulted about the perception between dreams and food, as well as on the state of health, physiological and psychological of students and their relationship with food. The team observed that about a third of the sample replied to have had nightmares, this being more common among women. They also declared in the survey a better memory of their dreams and a worst quality of sleep. It was also observed that they were twice as much prone to declare food allergies as they. Cheese and nightmares. Analyzing the survey responses, the team observed that people with worse eating habits declared more frequently negative dreams, and tended to remember less their dreams in general, Explain the team. When studying intolerances, they observed that lactose intolerance was associated not only gastrointestinal symptoms but also nightmares and a poor sleep quality. The team therefore suggests the possibility of a relationship between the consumption of dairy, gastrointestinal problems and an discomfort that affects not only the quality of people’s sleep but also the “content” of their dreams. The details of the study were published In an article In the magazine Frontiers in Psychology. From the plate to the pillow. The relationship between our diet (especially the food we consume before we go to bed) and the quality of our dream It is well documented. However it is but little by little we are knowing New details that show us the complexities of this interaction. Knowing these details is what can help us understand what actions and what changes in habits can help us improve our quality of life, for example, facilitating a repair and pleasant dream. Maybe a step can be as simple as leaving cheese for snack. It is not perfect. The study also presents limitations, as you remember In an article for The conversation Timothy Hearn, from Anglia Ruskin University. Hearn, who was not involved in the study recalls that the sample is limited to young participants and generally in good psychological health. The nature of the study, in the form of a survey, also raises important limits, such as the so -called “memory bias”, which may arise if our ability to remember certain dreams correlates with any of the variables of interest. In Xataka | For many, skipping dinner is part of your intermittent fasting. It is not always a good idea Image | Maksim Gontentak

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

Thousands of women are sleeping with a lot of masks and adhesive ribbons in the face: the boom of the "Morning Sheds"

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The earth revolves around the sun and people around Tiktok, and where there is a trend there will be thousands of people repeating it. For a couple of months he has become fashionable all night with a lot of masks, patches and silk caps, among many more things. This trend has a name: Morning Sheds. A simple premise. There is an presupposition that when you leave a mask for longer, more effect does. However, this is not true. Each product has a certain duration that is usually detailed in the container itself, as well as expiration. In fact, dermatologists Beauty routines supportbut alert about risks to cover excess skin and use products without control. Thus a new viral phenomenon is born. According to Vogue magazine, already There are more of 75 million publications about Morning Sheds, And keep increasing. The objective of these people – mostly women – is to add to their facial ritual of the most cosmetics and gadgets nights. In Xataka Mercadona rejuvenation patches hide something else: the culmination of a long biotechnological career How much more better … There are many videos to analyze one by one, but among which We have been able to observe The same steps are always repeated. First of all, The night masks and patches for eye contour. After, he FACE TAPING, Adhesive ribbons that act as neuromodulators to “tighten” the skin. Third, the Mouth Taping, A tape that sticks in the mouth to encourage nasal breathing. It follows the curls without heat, thanks to the bandans, curlers or silk caps. Finally, as a species of gap and wraps with Cleaning oil for abdomen. The logic, if there is, behind this whole trend is that, how much more in contact is with the skin, the more effect it will do. However, reality is another. The possible risks. The theme of all this is the exhibition of these products on the face, we are talking about a very long use, a whole night. Hydration is necessary, but not an abuse as is happening in these cases. In fact, Dramatologist Dr. Purvisha Patel has explained for Vogue that covering too much the skin can cause outbreaks or make active ingredients lose effectiveness. As for the subject of FACE TAPING Using adhesive tapes on the face can be a great inconvenience, such as detail for GQ The doctor Candy Hernández. The dermatologist has described that this is a risk to the skin because it prevents it from transpiring, putting the epidermis in prolonged contact with adhesives and other substances whose composition could be harmful. For its part, the use of Mouth Taping It is a trend that claims to improve nasal breathing and sleep quality. However, Dr. Rybel Wix has sustained for chain to be that there is no scientific evidence that supports it. On the contrary, it can hinder breathing and fragment sleep, affecting rest. Without effects. Videos on Tiktok show people using bands to redefine facial contour and girdles with castor oil to reduce measures. However, Dermatologist Dendy Engelman has clarified for Womenshealthmag that there is no evidence that these methods generate permanent changes in the facial or body structure. In the case of hair, it is important not to tighten too much to avoid traction fall. {“Videid”: “X81YBHL”, “Autoplay”: False, “Title”: “Beware of beauty mode of some Chinese terminals”, “Tag”: “”, “Duration”: “191”} Are we facing a passenger fashion? Beyond its effectiveness, this trend is a reflection of the extreme commodification of self -care. He Morning Sheds It is a sample of how far the obsession for aesthetic perfection can go. While some habits can provide benefits, excess products and gadgets does not guarantee better results and, in some cases, it can be harmful. Before joining any viral trend, it is important to go to professionals who can help you find the best routine. But if I can give a small advice, even if we are in winter, you never forget the sunscreen. Image | Tiktok Xataka | What really is after the “withdrawal” of a mouthwash by the AEMPS (and why it is less serious than it seems) (Function () {Window._js_modules = Window._js_modules || {}; var headelement = document.getelegsbytagname (‘head’) (0); if (_js_modules.instagram) {var instagramscript = Document.Createlement (‘script’); }}) (); – The news Thousands of women are sleeping with a lot of masks and adhesive ribbons in the face: the boom of the “Morning Sheds” It was originally posted in Xataka by Alba Otero .

China is a sleeping giant of AI and has many companies competing with each other

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It seems that US companies and startups are the great competitors of the AI ​​segment, but Chinese companies are demonstrating that rivalry is also formidable. He Deepseek impact Of course it has been noticed especially there. And if not, tell Baidu. Ernie was closed and paid. Considered “La Google China”, Baidu was one of the first to launch its own chatbot. Ernie launched In March 2023 and in September I was already available to All audiences. However, the company’s approach was always clear: his generative chatbot was closed, and was paid. But it will soon be free. This week those responsible for Baidu have announced two important changes in their strategy. To start, Baidu will have a free version As of April 1which will allow access to the company’s LLMs. The company had been trying to monetize the service for 17 months, which in China had a monthly price of 49.90 yuan (6.56 euros). And besides, Open Source. But it is also that the company has confirmed that the next generation of its LLM Ernie will use an Open Source license on June 30. It is a turn of the events, because as we have commented from the beginning Baidu adopted a model and license owned for its chatbot. Even Openai seems consider a similar movement. Deepseek changes everything. The reason for these strategy changes is probably due to what has happened with Deepseekthe Chinese startup that launched Deepseek v3 in November and After Deepseek R1 In January. These models were not only free, they were also Open Source, which triggered their popularity by demonstrating that they were really competitive even when comparing them with the best LLM of their competitors in the United States. There, by the way, Depseek’s impact has also been formidable: several of those US rivals have already offered their reasoning models free of charge. Fierce competition in China. Baidu’s decision shows how in China there is also a particular war to lead in AI. Alibaba, without going any further, has just presented The promising Qwen2.5-Maxand Bytedance, who does not conform to Tiktok, is beginning to become a surprising power in the. Other companies such as Tencent or Startups such as MoNshot and O1.AI They are also in that fight, however much their models have to be very socialists. The important thing is that they use you. Baidu seems to recognize that in this battle one of the keys is to achieve some popularity. According to Reuters The most successful chatbot in China is currently Doubao (Bytedance) with 78.6 million monthly users. Deepseek is the second with 33.7 million while Ernie has only 13 million. Ernie 4.5 will arrive soon, but what about the reasoning? In Baidu they currently have ERNIE 4.0, which competes with GPT-4, but will soon launch Ernie 4.5, which will be precisely the one that adopts that license Open Source. What does not seem to have a model of reasoning as Deepseek R1, something surprising again considering that Baidu is a giant with many more resources. One that yes, will surely be moving card so as not to let this juicy market escape. Image | Baidu In Xataka | Deepseek has given the starting gun in the race for a cheaper AI. And China starts with advantage

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