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Say no to these foods before bed for quality sleep

A <keyword id="19925751" type="General" weightage="20" keywordseo="mobile-app" source="keywords">mobile app</keyword> could help predict if a pregnant woman will develop depression in the latter stages of pregnancy, according to new <keyword id="19913261" type="General" weightage="20" keywordseo="research" source="keywords">research</keyword>. By asking women to respond to surveys during their first trimester, researchers identified various risk factors, including <keyword id="20015710" type="General" weightage="20" keywordseo="sleep-quality" source="keywords">sleep quality</keyword> and <keyword id="20406931" type="General" weightage="20" keywordseo="food-insecurity" source="keywords">food insecurity</keyword>, for developing depression. "We can ask people a small set of questions and get a good sense of whether they'll become depressed," said lead author Tamar Krishnamurti, an associate professor of general internal medicine at the University of Pittsburgh, US. "Strikingly, a lot of risk factors for future depression are things that are modifiable -- such as sleep quality, concerns about labour and delivery and, importantly, access to food -- meaning that we can and should do something about them," said Krishnamurti. Identifying women vulnerable to developing depression in the earlier stages of pregnancy could help tailor preventive care and offer support to address underlying causes, the researchers said. For the study, the researchers analysed the survey responses of 944 <keyword id="19905236" type="General" weightage="20" keywordseo="pregnant-women" source="keywords">pregnant women</keyword> who used the app as part of a larger study and did not have a history of depression. In their first trimester of pregnancy, the women responded to questions about demographics and their medical history, along with those on stress and feelings of sadness. Some of the 944 women also responded to optional questions on social factors related to their health, such as food insecurity. All women were screened for depression once every trimester. The researchers developed six machine-learning models using all the data. The best one was found to be 89 per cent accurate in predicting depression in a pregnant woman. A machine learning algorithm is a form of artificial intelligence that learns from past data to make predictions. The accuracy of the model rose to 93 per cent when the researchers included the responses to optional questions on health-related social factors. They found that food insecurity, or access to food, emerged as an important risk factor for pregnant women to develop depression in the latter stages of pregnancy. The researchers are now developing methods to integrate these survey questions into clinical settings and identifying how clinicians could have these conversations with patients about the risk of depression. SEE ALSO:<a href="https://www.businessinsider.in/business/auto/news/tata-altroz-racer-hatchback-launched-in-india-starting-at-9-49-lakh/articleshow/110798203.cms" target="_blank"></a> <a href="https://www.businessinsider.in/business/auto/news/tata-altroz-racer-hatchback-launched-in-india-starting-at-9-49-lakh/articleshow/110798203.cms" target="_blank">Tata Altroz Racer hatchback launched in India starting at ₹9.49 lakh</a><a href="https://www.businessinsider.in/business/webstories/nvidia-beats-apple-becomes-second-most-valuable-company-top-10-companies-by-market-cap/slidelist/110793951.cms" target="_blank"></a> <a href="https://www.businessinsider.in/business/webstories/nvidia-beats-apple-becomes-second-most-valuable-company-top-10-companies-by-market-cap/slidelist/110793951.cms" target="_blank">Nvidia beats Apple, becomes second most valuable company: Top 10 companies by market cap</a><a href="https://www.businessinsider.in/tech/news/indian-smartwatch-shipments-remain-flat-in-q1-2024-the-year-expected-to-end-in-a-decline/articleshow/110789121.cms" target="_blank"></a> <a href="https://www.businessinsider.in/tech/news/indian-smartwatch-shipments-remain-flat-in-q1-2024-the-year-expected-to-end-in-a-decline/articleshow/110789121.cms" target="_blank">Indian smartwatch shipments remain flat in Q1 2024, annual shipments expected to end in a decline</a>

Mobile app may predict depression in pregnant women

8 Fruits that can help improve your sleep

<ul class="summary-list"><li>Cuddling a pet can give you a sense of comfort and security. </li><li>Sleeping with pets can have its benefits, but it also has drawbacks. </li></ul>If you've been scrolling through social media lately, you've probably seen videos of people letting pets sleep in their beds. I admit it: my dogs sleep with me, too.In one video, creator <a target="_blank" href="https://www.instagram.com/aguyandagoldenn/reel/C9kJt1ZuhUX/?igsh=MTUxaDhveGpmYXdweA==">Johnathan Lower</a> demonstrates how he has to twist his body into uncomfortable positions so as not to disturb his Golden Retriever, who is <a target="_blank" href="https://www.businessinsider.com/guides/pets/how-long-do-dogs-sleep">soundly asleep</a> next to him. The video shows his dog hogging the blanket, breathing in his ear, and blocking his partner from touching him.The most relatable moment for me is Lower waking up alone and wondering where his dog went. Sharing your bed with a pet is kind of like being an amateur contortionist, but it can also be a <a target="_blank" href="https://journals.sagepub.com/doi/10.1177/00380385221081365">good bonding experience</a>.Given the importance of sleep for overall health and well-being, you might be wondering if having pets in the bedroom is a good idea. We asked a sleep expert and a veterinarian about the benefits and drawbacks of co-sleeping with pets and how to decide if you need a "sleep divorce" from your beloved companion.<h2 id="0e54b8b3-b372-4c8c-b581-f2abc45b8a68">Co-sleeping with a pet has advantages</h2>Cuddling with a pet can provide a sense of comfort and security. So, it's only natural that you'd want to extend these intimate moments by allowing your pet to sleep in your bed.Research shows that co-sleeping with pets can have a positive or neutral effect on <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/33406702/">sleep quality</a>. And because pets thrive on having a routine, they might even encourage you to develop a consistent sleep schedule."Co-sleeping with a pet can help with anxiety and stress levels, which could <a target="_blank" href="https://www.businessinsider.com/tips-for-getting-better-sleep-2023-8">help you sleep better</a>," <a target="_blank" href="https://sleepopolis.com/experts/shelby-harris/">Shelby Harris</a>, director of sleep health at Sleepopolis, told Business Insider. If you live alone or struggle with nightmares, having a pet nearby can be a source of emotional support and companionship.Since animals tend to give off heat while sleeping and their body temperature is higher than ours, dogs, in particular, can make your <a target="_blank" href="https://www.businessinsider.com/make-your-bed-more-comfortable-and-luxurious-interior-designers-2024-3">bed feel warm and cozy</a>, Amy Attas, a veterinarian and founder of New York-based practice <a target="_blank" href="https://www.citypetsvets.com/">City Pets,</a> told BI. In addition, people with cats may find it soothing to listen to the sound of purring.<h2 id="3fc7ef47-b38e-46bf-bfab-605d3716346e">Pets can also interrupt your sleep</h2>While co-sleeping may enhance the human-pet bond, pets can disturb your sleep by moving around, snoring, or vocalizing in their sleep, Harris said. A recent study found that co-sleeping with pets can contribute to poorer sleep quality and more <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/38448628/">severe insomnia</a>.Given their exceptional hearing, pets may be awakened by sounds that people can't hear, causing sleep disruptions. "Pets who are startled in their sleep may have an aggressive response toward the individual in the bed," Attas said.Pets can get sick in the middle of the night and vomit or have diarrhea in bed. "Indoor cats can track soiled kitty litter onto sheets and pillowcases in close contact with a person's face," Attas said. Older pets or those with kidney disease may be prone to urinary incontinence.If your pet goes outdoors, they can <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9606909/">introduce dirt and bacteria</a> into your bedroom, affecting the cleanliness of your bed and your health, Harris said. <a target="_blank" class="" href="https://www.businessinsider.com/flying-with-pet-allergies-2017-9">Breathing in pet dander</a> can worsen allergy and asthma symptoms.<h2 id="7ec0dd8b-2d3a-496e-b065-6cfb6f960846">The type of pet matters, and where they sleep</h2>Once you've fallen asleep, staying asleep can be challenging with larger pets or multiple pets taking up space. On the other hand, a large breed dog might have a calmer temperament than a smaller or younger dog who gets the zoomies or a cat who enjoys playing at night.As nocturnal animals, <a target="_blank" class="" href="https://www.businessinsider.com/things-every-cat-owner-should-do-for-their-pet-according-to-vets">cats tend to be more active at night</a> and in the early morning, which can cause more frequent sleep disturbances, Harris said. In contrast, dogs tend to be more adaptable, eventually mirroring their owner's sleep schedule.During the night, <a target="_blank" class="" href="https://www.businessinsider.com/guides/pets/cat-zoomies">cats may change locations</a>, even sleeping on top of their owners' heads or pillows. Likewise, "dogs tend to reposition themselves more as they relax, which can be disruptive," Attas said.Some pets, <a target="_blank" class="" href="https://www.businessinsider.com/dad-built-an-elevator-for-his-old-dog-tiktok-video-2023-6">because of age or mobility issues</a>, may require help with getting on or off the bed overnight. They may also need to stretch or change positions to relieve pressure on their joints.<h2 id="e152d9a6-af68-4831-9193-c6cce0bcac2b">How to improve sleep when co-sleeping with a pet</h2>Having a consistent bedtime and wake-up time can be helpful and keep your pet from getting too excited at night. "Make sure your pet is well-exercised and has gone to the bathroom to minimize any night-time activity," Harris said.If you're sharing a bed with your pet, "ensure your bed is large enough to fit you and your pets comfortably," Attas said. You may wish to purchase a waterproof pad to protect your mattress from urine or vomit.Both experts recommended r<a target="_blank" class="" href="https://www.businessinsider.com/funny-animal-photos-groomed-pets-2019-7">egular grooming</a> and cleaning to keep your bedroom hygienic and reduce exposure to allergens and parasites. For extra protection against pet dander, consider buying an air purifier with a HEPA filter.Attas said that in addition to training your pet to discontinue disruptive behaviors, you can also use an eye mask and a <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/white-noise-for-sleep">white noise machine</a> to reduce noise from pets. She also suggested putting your pet's favorite bed on top of your bed to encourage them to stay in one place.If all else fails, a good compromise would be letting your pet sleep in the same room but not in your bed. This setup can help you enjoy your pet's companionship while allowing you to have a restful sleep environment, Harris said.<h2 id="6b4a9018-9cd1-4b1e-a24e-37d7bd2e5e25">What to do if it's time for a sleep divorce</h2>Helping your pet transition out of your bed and into his or her own space requires patience and consistency. If your pet is accustomed to sleeping on a spacious and <a target="_blank" href="https://www.businessinsider.com/guides/home/best-mattress">comfortable mattress</a>, be sure to invest in a <a target="_blank" href="https://www.businessinsider.com/guides/pets/best-dog-bed">high-quality pet bed</a> and introduce it to your pet on your bed, initially, Attas said.Place the bed close to where your pet had been sleeping, along with your pet's favorite toys and blankets. Then, sit with your pet on or near the new bed and lie down close to it.Pair commands like sit or down with "positive reinforcement such as a delicious treat to encourage your pet to spend time on the new bed," Attas said. "Provide additional reinforcement if the pet goes to the new bed on their own."If they jump on your bed, you can gently nudge them off or redirect them to their new bed using a treat. You can also <a target="_blank" href="https://www.businessinsider.com/how-veterinarians-care-for-their-own-pets-advice-2022-6">consult with your veterinarian</a> about ways to ease your dog's anxiety during the transition.Nandini Maharaj is a freelance writer covering health, wellness, identity, and relationships. She holds a master's degree in counseling and a doctorate in public health.

Co-sleeping with your pet can be good for your bond but not for you. Here's when you might need a sleep divorce. 

<ul class="summary-list"><li>Sleeping in on weekends can reduce heart disease risk by up to 20%, new research shows.</li><li>Quality sleep also boosts fitness, aids weight management, and improves overall longevity.</li></ul>Forget <a target="_blank" class="" href="https://www.businessinsider.com/stem-cell-injections-knee-joints-longevity-wellness-industry-bryan-johnson-2024-7">expensive longevity hacks</a> — one of the best ways to prevent disease and extend your lifespan doesn't cost a thing.Evidence is piling up that hitting the snooze button is great for your health. And if you struggle to get enough shut-eye during the work week, catching up on your days off can help, science suggests.People who slept in on the weekends to make up for lost rest were 20% less likely to develop heart disease than peers who stayed sleep deprived, according to new research to be presented at the European Society of Cardiology Congress 2024 on September 1st.The findings were based about 14 years of data from more than 90,000 UK residents, analyzed by a team of scientists from the National Centre for Cardiovascular Disease in Beijing."Our results show that for the significant proportion of the population in modern society that suffers from sleep deprivation, those who have the most 'catch-up' sleep at weekends have significantly lower rates of heart disease than those with the least," Zechen Liu, coauthor of the study and researcher at the Centre, said in a press release.But sleep isn't just good for your heart. It's become such a <a target="_blank" class="" href="https://www.businessinsider.com/how-to-get-better-sleep-millionaire-advice-2024-6">longevity trend</a> that the wealthy are paying big money to upgrade their bedtime routine.<a target="_blank" class="" href="https://www.businessinsider.com/guides/health/how-to-sleep-better">Sleeping better</a> doesn't have to cost a thing, though, and research suggests quality rest is key for supporting a long life, better fitness, and even a healthier diet.Here's all the evidence you should sleep in this weekend.<h2 id="11af3708-4321-4271-ac78-b3aa7a71ce58">Skipping sleep can lead to a weakened immune system and higher risk of early death</h2>Nearly 22% of people in the latest study were regularly sleep deprived, defined as getting less than seven hours of sleep per night.Adults need between <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/how-much-sleep-do-you-need">seven to nine hours of sleep</a> nights to be well-rested, according to neuroscientists.Sleep too little, and you risk <a target="_blank" class="" href="https://www.businessinsider.com/how-much-sleep-is-enough-health-risks-dangers-of-sleep-deprivation-2017-11">serious consequences</a> like a weaker immune system, increased cancer risk, and reduced focus (which can be deadly if you're doing activities like driving).People who consistently sleep less than six hours a night have a higher risk of dying early of any cause, <a target="_blank" class="" href="https://www.ahajournals.org/doi/10.1161/JAHA.119.013043">studies suggest</a>.Skimping on rest also ages your brain, with research suggesting a <a target="_blank" class="" href="https://www.businessinsider.com/bad-sleep-increased-alzheimers-dementia-risk-2017-7">higher risk of dementia</a> and cognitive decline among people who don't get enough rest.<h2 id="a29f2f1d-1e6c-404d-b89e-43062fc673cc">Sleep can help you manage your weight and build muscle</h2>There's good reason to think getting enough sleep can help you live better, not just longer.Sleep goes hand in hand with fitness, another crucial factor in longevity, since <a target="_blank" class="" href="https://www.businessinsider.com/weightlifting-strength-training-mistakes-stall-muscle-gains-expert-tips-2021-12#losing-sleep-can-prevent-muscles-from-growing-back-stronger-2">resting between workouts</a> is what allows your muscles to grow back stronger.Sleeping well can make you more likely to stick to a healthy diet and even <a target="_blank" class="" href="https://www.businessinsider.com/if-you-want-to-lose-weight-get-more-sleep-scientists-2023-3">lose weight</a>, if that's a goal. A recent study found people who slept less than six and a half hours nightly tended to eat between 270 and 500 calories a day more than peers who slept an hour longer.<h2 id="0b0bfee4-c831-410d-9965-86a2f738472d">If you can't fit in more hours, aim for consistency</h2>When a busy schedule keeps you from sleeping well, the good news is that quality can matter as much or more than quantity.<a target="_blank" class="" href="https://www.businessinsider.com/tips-easy-simple-boost-longevity-live-longer-healthier-habits-2024">Sleep consistency</a>, or aiming to go to bed around the same time, can help you get more out of your hours of sleep even if you can't add more hours to the night, a doctor previously told Business Insider.The caveat is that a regular sleep schedule does mean trying to stick to a routine even on the weekends.So, while the latest research says you can stay in bed on Sunday if it helps you catch up, don't count on intentionally staying up late Friday or Saturday just because you know you can sleep in.

Sleep in this weekend — it may help you live longer and avoid heart disease

<ul class="summary-list"><li>Jimmy Fallon said he is prioritizing his health as he approaches his 50th birthday.</li><li>Fallon said he plans to tape his mouth when he sleeps to force himself to breathe through his nose.</li></ul>As <a target="_blank" class="" href="https://www.businessinsider.com/category/jimmy-fallon">Jimmy Fallon</a> approaches his 50th birthday, he has no interest in throwing a big party. Instead, he'd rather have a good night's sleep."I've been taking better care of myself. I'm reading a lot about breathing more through my nose. I swear! It's much better for you," he said in an interview with <a target="_blank" class="" href="https://www.parents.com/take-five-with-grace-jimmy-fallon-8702306">Parents</a> published on Monday."I guess people that talk a lot breathe through their mouths," said Fallon, who has hosted "The Tonight Show" for a decade. He added that he was reading a book on taping his mouth shut to force himself to breathe through his nose — in hopes of getting a better night's sleep."I have to do this under supervision," he said, adding, "So, I'm going to have security guards next to my bed and try this — I'm not kidding!"In June, Fallon talked about sleep and breathing with <a target="_blank" class="" href="https://www.businessinsider.com/andrew-huberman-swears-by-morning-sunlight-healthy-circadian-clock-2023-11">Andrew Huberman</a>, a neuroscientist at Stanford University and the host of the "Huberman Lab" podcast. "If I could invest money, I would invest in breathing," Fallon told Huberman on <a target="_blank" class="" href=" https://www.youtube.com/watch?v=pE8TH8hZ-48">"The Tonight Show."</a>Studies have found that nose breathing can indeed benefit health. A 2023 <a target="_blank" class="" href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&amp;utm_medium=PressRelease&amp;utm_campaign=1.17.2024">research</a> published in the American Journal of Physiology found that nose breathing can lower blood pressure and reduce risk factors for heart disease. In addition, a <a target="_blank" class="" href="https://pubmed.ncbi.nlm.nih.gov/7939149/#full-view-affiliation-1">study</a> from the University of Goteborg found that nasal breathing can decrease snoring and alleviate sleep apnea.On TikTok, users have turned to mouth tapes to seal their mouths shut to promote nose breathing. At the time of writing, there are more than 11,200 posts under the hashtag #mouthtape. Users who have tried mouth taping said it leads to deeper sleep, better oral hygiene, and reduced snoring.However, no conclusive research proves these purported benefits of mouth taping, and experts have <a target="_blank" class="" href="https://www.businessinsider.com/mouth-taping-for-sleep-oral-health-doctors-warn-of-risks-2021-12">cautioned against the trend</a>.<h2 id="13e8be0d-23f2-45f4-8886-9330880027d2">There are other ways to get a good night's sleep</h2>The benefits of getting a good night's sleep have been emphasized time and again. Good quality sleep has been linked to <a target="_blank" class="" href="https://www.businessinsider.com/how-to-improve-longevity-supplements-vs-exercise-and-diet-2024-3">longevity</a>, reduced <a target="_blank" class="" href="https://www.businessinsider.com/how-to-improve-longevity-supplements-vs-exercise-and-diet-2024-3">risk of heart disease</a>, and better <a target="_blank" class="" href="https://www.businessinsider.com/good-sleep-routine-avoid-burnout-2023-10">mental well-being</a>.But getting there takes effort. Dr. Mathias Basner, a sleep researcher at the University of Pennsylvania, <a target="_blank" class="" href="https://www.businessinsider.com/tips-for-getting-better-sleep-2023-8">previously told Business Insider</a> that maintaining an established mundane nighttime routine can help one wind down for bed. The routine can include brushing one's teeth or putting away the dishes, and it should not be too stimulating, Basner added.Another option for better sleep is to journal before bed. Doing so can help to release anxious thoughts, Dr. Meena Khan, a neurologist and sleep expert at Ohio State University, said."Just sit down and write down a list of things that are bothering you, a list of things you have to do, so you're going through it before bed rather than processing it in bed," she said.Additionally, breathing exercises before bed can help you sleep better. In 2020, BI reported on <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/mental-health/breathing-exercises-for-sleep">three breathing exercises</a> that can promote better sleep: diaphragmatic breathing, body scan, and a 4-7-8 breathing method.A representative for Fallon didn't immediately respond to a request for comment from Business Insider, sent outside business hours.

Jimmy Fallon plans to tape his mouth shut for a better night's sleep  

<ul class="summary-list"><li>Bette Midler, 78, says sleeping in separate bedrooms is the secret to her long-lasting marriage.</li><li>She told Entertainment Tonight that they have slept separately since the start of their relationship.</li></ul><a target="_blank" class="" href="https://www.businessinsider.com/bette-midler-suggests-women-refuse-sex-protest-texas-abortion-law-2021-9">Bette Midler</a>, 78, says the secret to her <a target="_blank" class="" href="https://www.businessinsider.com/harry-connick-jr-wife-no-relationship-rules-marriage-experts-2024-7">long-lasting marriage</a> is not sharing the same bedroom.In an interview with <a target="_blank" class="" href="https://www.etonline.com/bette-midler-says-the-secret-to-her-40-year-marriage-is-separate-bedrooms-exclusive-229652">Entertainment Tonight</a>, the actor spoke briefly about her relationship with her husband, Martin von Haselberg, whom she married in December 1984.When asked about the key to their long union, Midler told ET that it all comes down to their <a target="_blank" class="" href="https://www.businessinsider.com/sleep-loss-deprivation-america-reasons-health-inequality-economic-stress-money-2024-5">sleeping habits</a>."Separate bedrooms," Midler said. "My husband snores."The "<a target="_blank" class="" href="https://www.businessinsider.com/hocus-pocus-fun-facts-2018-10">Hocus Pocus</a>" star also shared that she and her husband have been sleeping in separate bedrooms since the start of their relationship, but "it's been a fabulous ride."Midler isn't the first celebrity to be open about their support for sleeping separately from their partners.In June 2022, television host Carson Daly said on the "Today" show that a "<a target="_blank" href="https://www.businessinsider.com/carson-daly-says-sleep-divorce-was-best-for-his-marriage-2022-6">sleep divorce</a>" — where he and his wife don't share a bed — was the "best thing" for his marriage."We woke up and we just shook hands like, 'I love you, but it's time to sleep divorce. It'll be the best thing for all of us,'" Daly previously told <a target="_blank" rel=" nofollow" href="https://people.com/tv/carson-daly-jokes-wife-siri-may-never-sleep-together-again-after-sleep-divorcing-last-year/">People</a> in 2020.During a "<a target="_blank" rel=" nofollow" class="editor-rtfLink" href="https://art19.com/shows/lipstick-on-the-rim">Lipstick on the Rim</a>" podcast episode in December, Cameron Diaz talked about wanting to destigmatize couples having separate sleeping arrangements."We should <a target="_blank" class="" href="https://www.businessinsider.com/cameron-diaz-couples-sleeping-separate-bedrooms-relationship-2023-12">normalize separate bedrooms</a>," Diaz said on the podcast."I will go and sleep in my room," she told the hosts, Molly Sims and Emese Gormley. "You go sleep in your room. I'm fine."Diaz added that she held that belief before she got married to Good Charlotte guitarist Benji Madden: "By the way, I don't feel that way now because my husband is so wonderful."A 2023 American Academy of Sleep Medicine survey of 2,005 adults found that over <a target="_blank" rel="" href="https://www.businessinsider.com/how-to-start-sleeping-in-separate-beds-sleep-divorce-2023-7">one-third of American couples slept in separate beds</a> on occasion or consistently.Research has shown that a good night's sleep can <a target="_blank" class="" href="https://pubmed.ncbi.nlm.nih.gov/30359072/">reduce irritability and feelings of anger</a>. Studies have also found that <a target="_blank" rel="noopener noreferrer" class="c-link c-link--focus-visible" href="https://www.ncbi.nlm.nih.gov/pubmed/7973313">people sleep worse with a partner</a>, while quality sleep can <a target="_blank" class="" href="https://www.sciencedirect.com/science/article/abs/pii/S0306453016305169?via%3Dihub">improve communication between couples</a>.For those who are interested in trying out a "sleep divorce," it's best to ease into the conversation slowly to avoid hurting any feelings.<a target="_blank" rel="noopener nofollow" href="https://www.drisabellemorley.com/">Isabelle Morley</a>, a licensed clinical psychologist specializing in couples therapy, previously told Business Insider that the conversation should emphasize how <a target="_blank" class="" href="https://www.businessinsider.com/how-to-start-sleeping-in-separate-beds-sleep-divorce-2023-7">sleeping separately can strengthen the couple's relationship</a>.Morley also suggested that couples develop a pre- or post-bedtime ritual together to maintain their sense of closeness.However, separate sleeping arrangements might not be for everyone."Without a shared space for reconnection, partners <a target="_blank" class="" href="https://www.businessinsider.com/experts-say-partners-sleeping-in-separate-beds-isnt-great-for-intimacy-2023-5">may find themselves easily detached</a>, avoiding each other and ultimately not resolving their issues," Katie Bingner, a licensed counselor and communication coach, previously told BI.A representative for Midler did not immediately respond to a request for comment sent outside regular business hours.

Bette Midler, 78, says the key to her nearly 40-year marriage is sleeping in separate bedrooms

<ul class="summary-list"><li>This summer, instead of sending our oldest to summer camp or day care, we kept her home.</li><li>I got a lot of quality time with her and it was nice to have a slower pace to our days.</li></ul>Sometime in mid-spring of this year, my wife and I started to panic."We have no <a target="_blank" href="https://www.businessinsider.com/big-family-average-summer-day-what-its-really-like-2024-8">plans for the kids this summer</a>! What the heck are we going to do?"We'd been too overwhelmed to track down summer camps and get on registration wait lists, and spots were starting to fill up. We had to make some decisions, and fast.Then we had a crazy idea. What if we just… did nothing?No <a target="_blank" href="https://www.businessinsider.com/kids-fly-alone-new-york-california-summer-camp-2024-6">summer camp</a>, no formal childcare at all. Would we all turn on each other by the end of the summer? Or could we somehow find a way to survive while working from home? We decided to give it a shot and find out.<h2 id="b602dd38-6bb5-43fc-9ed3-d33ac6e80d1e">We decided to keep our oldest at home this summer</h2>We have two daughters, a 9-year-old and a 3-year-old. Though our younger one would still be in <a target="_blank" href="https://www.businessinsider.com/parents-children-fleeing-nyc-high-housing-daycare-costs-2024-6">day care</a> all week, we decided to keep our oldest home and keep her schedule relatively clear.There were a few reasons this made sense for our family.First was the cost. Most day camps in our area run at least $200 for a week (and that's being conservative). Add up a few of those, and the <a target="_blank" href="https://www.businessinsider.com/childcare-too-expensive-unaffordable-2024-3">expense of day care</a> can really get out of hand, especially at a time when our budget was already hurting.To make matters worse, our daughter just didn't seem overly thrilled about most of the <a target="_blank" href="https://www.businessinsider.com/parents-sent-me-camp-every-summer-made-me-independent-2024-6">camp options</a> out there. Many of the affordable ones are glorified daycares. Specialty camps that suited her interests better, like marine science camp, were even more expensive. She'd rather hang out with her own friends, so it seemed silly to break the bank on camps she didn't even want to go to.Finally, as she's gotten older, she's become <a target="_blank" href="https://www.businessinsider.com/kids-organized-sports-benefits-rest-resilience-2024-7">super involved in sports</a>. This summer, she was on the swim team at our community pool and had soccer practice a few evenings a week. Ensuring she was rested up for sports and not exhausted from go-go-going all day was another big factor in this grand experiment.<div type="image" title="The author and his daughter standing outside a Pho restaurant and smiling." height="1737" width="2316" msid="112762865" hostid="261" sizebytes="339424"></div><h2 id="a0a3f149-7f02-43b4-99e6-e4472d8faa92">My daughter and I got more quality time together than we'd usually get</h2>This plan worked well because I got plenty of <a target="_blank" href="https://www.businessinsider.com/one-on-one-time-children-mother-daughter-relationship-2023-11">time with my daughter</a> this summer.One idea that's always stuck with me is the myth of quality time, which says that you can't schedule important moments with your loved ones; you have to just be around them a lot and be ready for those meaningful moments when they happen naturally.I got that with my daughter this summer. Not every day was a magical bonding experience. Still, when I look back, I'll remember laughing while <a target="_blank" href="https://www.businessinsider.com/therapist-patient-playing-video-games-2023-1">playing video games</a> together in the afternoon, having lunch with her every day, sneaking off to the pool after wrapping up work, and those few-and-far-between moments where she actually wanted to talk.It was also nice to have a slower pace to our days. With no set time to arrive at preschool for our little one and no camps to rush off to, everyone in the household could sleep in just a little bit longer. We also had plenty of time to get ready for evening soccer practice and prepare dinner.It was a nice break for us and, more importantly, for her. She works hard during the year with school, sports, and clubs. Even when she was bored and stuck watching TV, she repeatedly told me she was happy to have the downtime.To make it all work, we also enlisted some <a target="_blank" href="https://www.businessinsider.com/single-mom-grandparents-help-raise-child-expectations-2024-4">help from the grandparents</a>. Once or twice a week, one of my daughter's grandmas would take her out shopping or to lunch for a few hours so I could get some focused work time. I know they all loved getting the time together that's so hard to get during the school year.<div type="image" title="The author and his daughter standing in a book store, he is holding up a book with the title 'Dad Camp.'" height="2268" width="3024" msid="112762871" hostid="261" sizebytes="462420"></div><h2 id="59ced883-69e5-4499-a8b2-7f9e8ef748e3">Not everything worked smoothly</h2>I went to a few summer camps as a kid, but I also spent a lot of summers running around the neighborhood with friends "until the streetlights came on," as the old cliché goes.In theory, I thought my daughter would do a lot of that this summer. But it didn't quite work out that way.One thing I forgot is that we live in Atlanta — and it's WAY too hot to <a target="_blank" href="https://www.businessinsider.com/unsupervised-play-outdoors-kids-neighborhood-benefits-2024-5">be outside most of the time</a> during the summer. The other part of the theory that didn't translate into practice was that most of my daughter's friends would be in camp themselves, or otherwise on vacation. There were a few play dates, but a lot of the time, no one was really around.It kind of defeats the purpose of having an old-school summer when no one else is having one.So, I'm a little embarrassed to admit that my daughter ended up watching a lot more TV and having <a target="_blank" href="https://www.businessinsider.com/ipad-kid-generation-tips-reduce-screen-time-2024-2">more iPad time</a> than we initially planned for. After all, I have a flexible job as a blogger, freelance writer, and author; but at some point, even I had to buckle down and get some work done. With no friends around and blazing temperatures outside, TV became a big help.I also have to admit that while I cherished some of the quality time we had together, there is such a thing as too much time with your kids. I got frustrated and claustrophobic at times, having my daughter on my hip all summer when I was trying to juggle work and other <a target="_blank" href="https://www.businessinsider.com/judged-daughter-not-folding-laundry-cleaning-parenting-2024-6">household responsibilities</a>.Ultimately, our family didn't totally thrive during our summer of no childcare, but we did survive. And we saved a fortune by avoiding summer camps — which only worked for our household because my wife and I both work from home, and I have a lot of flexibility.The ups and downs of this summer already seem like a distant memory as we get re-acclimated to the hectic school schedule. Next year, both of my girls will be out of school, and we'll face the same conundrum again — only double! I don't know yet exactly how we'll handle it, but this summer experiment was a great learning experience for our family.

Instead of spending money on camp or day care, I kept my daughter home this summer. We got more quality time, but it was harder to work.

Poor quality <keyword id="6372996" type="General" weightage="20" keywordseo="sleep" source="Orion">sleep</keyword>, including too much or too little shut-eye, daytime sleepiness, and snoring, may be linked to a heightened risk of developing irreversible sight loss (<keyword id="109031" type="General" weightage="100" keywordseo="glaucoma" source="Orion">glaucoma</keyword>), UK-based researchers have warned in a study published in the open access journal <keyword id="259649" type="General" weightage="50" keywordseo="bmj" source="Orion">BMJ</keyword> Open. Those with glaucoma tended to be older and more likely to be male, an ever smokers, and to have high blood pressure or diabetes than those who weren't diagnosed with the disease, the findings showed. The findings underscore the need for <keyword id="1830520" type="General" weightage="20" keywordseo="sleep-therapy" source="Orion">sleep therapy</keyword> in people at high risk of the disease as well as eye checks among those with chronic sleep disorders to check for early signs of glaucoma. Glaucoma is a leading cause of blindness and will likely affect an estimated 112 million people worldwide by 2040. 'As sleep behaviours are modifiable, these findings underscore the necessity of sleep intervention for individuals at high risk of glaucoma and potential ophthalmologic screening among individuals with chronic sleep problems to help prevent glaucoma,' the researchers noted. To reach this conclusion, the researchers set out to ascertain the risk of glaucoma among people with different sleep behaviours. Sleep duration was defined as normal (7 to less than 9 hours/day) and as too little or too much, outside this range. <keyword id="27538" type="General" weightage="20" keywordseo="insomnia" source="Orion">Insomnia</keyword> severity, trouble falling asleep at night or frequent waking, was classified as never/sometimes or usually, whereas subjective daytime sleepiness was categorised as never/rarely, sometimes, or frequent. Medical records and death registration data were used to track the health and survival of all the participants until the first diagnosis of glaucoma (hospital admission), death, emigration, or the end of the monitoring period (March 31, 2021), whichever came first. During an average monitoring period of just over 10.5 years, 8,690 cases of glaucoma were identified. Short or long sleep duration was associated with an 8 per cent heightened risk; insomnia 12 per cent; snoring 4 per cent; and frequent daytime sleepiness (20 per cent). And compared with those with a healthy sleep pattern, snorers and those who experienced daytime sleepiness were 10 per cent more likely to have glaucoma, while insomniacs and those with a short/long sleep duration pattern were 13 per cent more likely to have it. Depression and anxiety, which often go hand in hand with insomnia, may also increase internal eye pressure, possibly because of dysregulated cortisol production, suggest researchers. SEE ALSO: <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/science/health/news/omicron-variants-xbb-bq-1-causing-20-30-of-covid-19-infections-in-india-say-doctors/articleshow/95228125.cms">Omicron variants XBB, BQ.1 causing 20-30% of Covid-19 infections in India, say doctors</a> <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/science/news/your-social-behaviour-is-connected-to-your-gut-as-well-as-brain/articleshow/95248029.cms">Your social behaviour is connected to your gut as well as brain</a>

Poor quality sleep may put you at high glaucoma risk

<ul class="summary-list"><li>GOP Gov. Ron DeSantis signed a law criminalizing sleeping on public property in Florida.</li><li>Likewise, Democratic Gov. Gavin Newsom is also trying to clear encampments in California.</li></ul>It's a rare moment of agreement for two state governors who couldn't be more different.Though Florida and California sit on different ends of the country (and the political spectrum, broadly speaking), their respective governors are equally invested in preventing the homeless from sleeping and camping in public — though they're handling it differently.Homelessness has been rising in the United States for the better part of the last decade. On a single night in 2023, some 653,104 people were experiencing homelessness nationwide, and over a quarter of those were in California, according to an annual <a target="_blank" href="https://www.huduser.gov/portal/sites/default/files/pdf/2023-AHAR-Part-1.pdf">report</a> from the US Department of Housing and Urban Development.Florida's Republican Gov. Ron DeSantis signed a <a target="_blank" href="https://www.myfloridahouse.gov/Sections/Documents/loaddoc.aspx?FileName=_h1365er.docx&amp;DocumentType=Bill&amp;BillNumber=1365&amp;Session=2024">bill</a> into law last week that prohibits sleeping and camping on public property. The law also prohibits local governments in the state from trying to work around the legislation.Speaking at a news conference on March 20, DeSantis said the law would uphold "our commitment to law and order while also ensuring homeless individuals have the resources they need to get back on their feet," West Palm Beach's NBC affiliate <a target="_blank" href="https://www.wptv.com/news/state/gov-ron-desantis-signs-bill-banning-homeless-from-sleeping-in-public-places">WPTV</a> reported."Florida will not allow homeless encampments to intrude on its citizens or undermine their quality of life like we see in states like New York and California," DeSantis said.In California, Democratic Gov. Gavin Newsom is awaiting <a target="_blank" href="https://www.businessinsider.com/homeless-encampments-supreme-court-ruling-newsom-california-oregon-2024-1">a major opinion</a> by the US Supreme Court that could determine <a target="_blank" href="https://www.businessinsider.com/homeless-encampments-supreme-court-california-arizona-oregon-criminalize-shelters-newsom-2024-1">how states address the problem of unsheltered homeless</a>. The high court could decide whether clearing homeless camps is unconstitutional when there isn't enough room to house them in shelters.Newsom filed an <a target="_blank" href="https://www.supremecourt.gov/DocketPDF/23/23-175/302201/20240304155924650_Newsome%20Amicus%20Brief%203-4-2024.pdf">amicus brief</a> in the case earlier this month, writing that "lower courts have blocked efforts to clear encampments while micromanaging what qualifies as a suitable offer of shelter.""Encampments are dangerous — period. California is investing billions to build housing and provide the services needed to get people out of tents and into safer situations. However, our best efforts are being blocked because of sweeping injunctions that delay progress and fail to provide any consistent guidance for local authorities to abide by," Newsom said in a <a target="_blank" href="https://www.gov.ca.gov/2024/03/04/governor-newsom-statement-on-amicus-brief-filed-with-the-united-states-supreme-court-on-homeless-encampments/">press release</a> about the case.Arguments for the case are due to begin in late April, according to the Supreme Court docket.

Governors DeSantis and Newsom agree on something: They don't want the homeless sleeping in public

<ul class="summary-list"><li>No matter what society says, sleep is not a luxury. It's a necessity. </li><li>Even for the best sleepers, one night of poor sleep takes three full nights of sleep to recover.</li></ul>When was the last time you had a good night's rest? Do you hear yourself saying, "Well, looks like it's going to be another late night," or "I'll catch up on sleep over the weekend"?Or perhaps even worse, feeling tired might be the norm for you, and you don't even question it anymore.When I was an internal-medicine physician working in a hospital, we all thought of sleep as a luxury. Pushing through overnight shifts without sleep was something to brag about the next day. It's no wonder that I — and countless health providers — <a target="_blank" href="https://www.insider.com/guides/health/mental-health/burnout-symptoms">eventually burned out</a>.Though we might tell ourselves that we can catch up on sleep over the weekend, the reality is that catching up on sleep is not as easy as it sounds — especially after a long, busy workweek. If you shortchange yourself on sleep, you will burn out and harm your health in more ways than one. We would never expect our technological devices to perform without charging them, yet we expect our bodies to run continuously without a much-needed recharge.If we maintain a relentless outward focus, we can eventually become so depleted that even a long weekend or vacation isn't enough to recover.<h2>The harms of sleep deprivation</h2>The less sleep we get, the further we fall into a sleep deficit. <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/27775095/">Research shows</a> that it can take up to four days of consistent sleep to recover from just one hour of a sleep deficit. However, not everyone needs exactly the same amount of sleep each night; figure out how many hours of sleep makes you feel best. Giving yourself that much time each night can put you on the right track to prevent or reverse burnout.A chronic lack of sleep can cause deficits in your brain's executive function and performance. Studies show that <a target="_blank" href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0255771">sleep deprivation</a> takes a tremendous toll on the ability of our prefrontal cortex, our main center of critical thinking and data integration, to function optimally. When it comes to consistent sleep loss, glucose metabolism decreases, resulting in weight gain. But here's the good news: A lot of this can be alleviated by giving your body the regular rest it needs.<h2>How sleep heals you</h2>Sleep isn't optional. In fact, it's vital for your long-term health and healing. Your body is as busy internally while you sleep as you are during the day. Sleep needs to be a necessary ritual — as important as brushing your teeth, taking a bath, or moving your body: a requirement for your body to feel its very best. <a target="_blank" href="https://www.insider.com/tips-for-getting-better-sleep-2023-8">Sleeping isn't a sign of "laziness"</a> — it's the precious time your body needs to perform necessary repairs and maintenance.<a target="_blank" href="https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep">Sleep provides countless vital activities</a> that allow you to function better. While you rest, your heart rate and <a target="_blank" href="https://www.insider.com/guides/health/mental-health/lack-of-sleep-effects">blood pressure decrease</a>, your <a target="_blank" href="http://insider.com/what-your-body-does-when-you-sleep-2019-3">immune system initiates cellular repair</a> and rebuilds your muscles, your brain processes your emotions and consolidates your memory, and your organs flush out the toxins that build up throughout the day.Eliminating sleep in the short term isn't sustainable in the long term. The <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK526132/">danger of not resting enough</a> each night is that your body has to prioritize what it processes — either your physical or emotional self. You might be surprised to know that when deprived of sleep, the body has to decide which items are most important to check off its inner to-do list — and it will choose emotional healing over physical repair and memory consolidation. Yes, you read that right."If you don't get quality sleep, you are missing out on some stages," Dr. <a target="_blank" href="https://www.param.com/">Param Dedhia,</a> a colleague of mine who's a physician and a sleep medicine specialist, said. "And if you're sleep-deprived, your body can rearrange the order of these stages. Your REM cycle can start sooner because your body wants to prioritize clearing heavy emotions before it gets to physical repair. If the body has to choose between physical healing and emotional processing, emotions are the higher priority." That's why too little sleep leaves you feeling run down and susceptible to getting depleted more easily.<h2>The essentials of good sleep</h2>"There are different schedules for everyone — it's not exactly <a target="_blank" href="https://www.insider.com/guides/health/treatments/how-to-fix-sleep-schedule">one-size-fits-all</a>," Dedhia said.Generally, he said it's important to get about seven to nine hours of sleep each night. "This allows us time to go through every sleep cycle our body needs to recover. If you have difficulty falling asleep, following a consistent routine to prepare your body for this phase of your day is important. This can involve rituals or anything you need to decompress. By falling asleep and waking at the same time, we can create a healing rhythm and get in sync with our biology," Dedhia said.<h2>Practice good sleep hygiene</h2>If you've just realized that the four, five, or six hours of sleep you're getting isn't enough, make sure your transition to an eight-hour sleep schedule is gradual. As Dedhia explains, changing biological routines takes patience and is best achieved over time — try adding half an hour a night for an entire week. Other tips to improve the overall quality of your sleep:<ul><li>Avoid stimulating activity two hours before bed (e.g., watching TV, surfing the internet, answering emails).</li><li>Avoid <a target="_blank" href="https://www.insider.com/guides/health/sleep-hygiene">substances that can interfere with sleep</a>: alcohol, caffeine, sugar, antihistamines, stimulants (e.g., Ritalin), steroids (e.g., prednisone), cold medications containing pseudoephedrine or phenylephrine, sedatives (which can initially be used to treat insomnia, but eventually can lead to dependence and disruption of normal sleep rhythms).</li><li>Take a warm bath or do restorative yoga to relax your body.</li><li>Keep your bedroom completely dark or use an eye cover to prevent unnecessary light.</li><li>Use earplugs to block out sound.</li><li>Make sure you're in a comfortable cooler temperature</li><li>Turn off electronics one to two hours before going to bed.</li><li>Use restful music or guided imagery to relax your mind and body.</li></ul>By getting a good night's sleep and listening to your body, you can amplify your work performance and give yourself the opportunity to connect with yourself and others in a new way.

If you're feeling burned out, it might be due to poor sleep. Here's how to create a good sleep routine. 

<ul class="summary-list"><li>I've been with my husband for almost a decade now, and can count our nights apart with my hands. </li><li>I genuinely sleep better when we share a bed, and when we don't my sleep quality is terrible. </li></ul>I've always joked that my superpower is being able to fall asleep anywhere. Literally, anywhere. I've slept on airport floors after a flight was delayed. I slept during a concert at a friend's house — with an actual band — because I was too tired from skiing. And I've slept through my newborn babies screaming right next to me when they were hungry in the middle of the night. That said, during the very few nights that <a href="https://www.insider.com/couple-been-sleeping-in-separate-beds-for-9-years-2022-7">my husband and I have been apart</a> from each other during our nine years together, I've had a hard time sleeping. Granted, he doesn't snore, nor does he get out of bed that often to wake me up. Maybe if he did keep waking me up in the middle of the night, I would suggest a "<a href="https://www.insider.com/35-year-old-explains-benefits-of-sleep-divorce-with-girlfriend-2022-12">sleep divorce</a>" — when spouses stop sharing a bed and sleep in separate rooms. But for now, we'll keep sleeping in the same bed with <a href="https://www.insider.com/couple-sleeps-with-separate-blankets-best-thing-for-relationship-2022-8">separate blankets</a>, which is our only point of conflict. I need to be hot when I sleep, and he needs to be cool.An estimated <a href="https://www.usatoday.com/story/news/nation-now/2017/03/30/why-so-many-married-couples-sleeping-separate-beds/99818086/" target="_blank" rel="nofollow noopener">one in four married couples go separate ways before bedtime, according to</a> a 2017 survey from the National Sleep Foundation. Some choose to have <a href="https://www.insider.com/sleeping-separate-bed-from-husband-self-care-2021-10">two separate beds in the same bedroom</a>, while others move to a different room. Relationship experts previously told Insider that while there are benefits to sleeping apart, it can also <a href="https://www.insider.com/experts-say-partners-sleeping-in-separate-beds-isnt-great-for-intimacy-2023-5">affect intimacy</a>. <h2>I sleep better when my husband is next to me</h2>I don't know what it is about sharing a bed with my husband that works for me, but I do know that if I'm by myself, I struggle both to fall asleep and stay asleep. Our relationship escalated quickly, and so we've been sharing a bed — first a queen-sized, now a king — since almost the day we met.In previous relationships, I struggled to fall asleep with someone next to me, and I usually would be the first to get up. There was always something bothering me — the way the other person breathed or if they wanted to hold me too closely so I couldn't roll around in the middle of the night. I lived by myself for a really long time, and while I had long-term relationships, I never lived with anyone seriously before my husband. I liked being alone too much to make that leap. So I've had my fair share of sleeping alone in my life. <h2>Safety might be a factor</h2>Recently my husband went on a trip, and I struggled to fall asleep as I thought of all the worst-case scenarios in my head. One night, I even got out of bed to make sure all the doors were properly closed, just in case.Granted, <a href="https://www.insider.com/i-was-held-at-gunpoint-at-12-2022-5">I've lived in not-so-very-safe places before</a>, and before meeting my husband, I would keep my nightstand light on just in case I needed to do something — like run away from someone — in the middle of the night. When he's gone, the stillness of his empty side of the bed creeps me out. Once I am able to fall asleep, I keep waking up every couple of hours. He can't really be replaced. During this same trip, our 5-year-old came over in the middle of the night after a bad dream, and I invited him to sleep in my bed with me for the rest of the night. I thought it might help both of us sleep. He slept until past 8 am that morning, but I woke up hours beforehand.Maybe it's co-dependency, or maybe I just really, really like sharing a bed with him. Either way, sleep divorce isn't for me.

People are all about 'sleep divorce,' but I sleep so much better next to my husband

London, Irregular sleep patterns like late sleeping on weekends, waking early on workdays could be associated with harmful bacteria in your gut and negatively affect your health, suggests a research. The study, published in The European Journal of Nutrition, is the first to find multiple associations between social jet lag -- the shift in your internal <keyword id="48663" type="General" weightage="20" keywordseo="body-clock" source="Orion">body clock</keyword> when your sleeping patterns change between workdays and free days -- and diet quality, diet habits, inflammation and gut microbiome composition in a single cohort. Previous research has shown that working shifts disrupts the body clock and can increase risk of weight gain, heart problems and diabetes. However, there is less awareness that our biological rhythms can be affected by smaller inconsistencies in sleeping patterns due to waking early with an alarm clock on workdays, for example, compared to waking naturally on non-work days for people working regular hours. Researchers found that just a 90-minute difference in the timing of the midpoint of sleep -- the halfway point between sleep time and wake-up time -- is associated with differences in gut microbiome composition. Having social jet lag was associated with lower overall diet quality, higher intakes of sugar-sweetened beverages, and lower intakes of fruits and nuts, which may directly influence the abundance of specific microbiota in your gut. "Sleep is a key pillar of health, and this research is particularly timely given the growing interest in circadian rhythms and the gut microbiome. Even a 90-minute difference in the mid-point of sleep can encourage microbiota species which have unfavourable associations with your health,"said Kate Bermingham, from King's College London. "Maintaining regular sleep patterns, so when we go to bed and when we wake each day, is an easily adjustable lifestyle behaviour we can all do, that may impact your health via your gut microbiome for the better," added Dr Sarah Berry from King's College London. The composition of the microbes in your gut (microbiome) may negatively or positively affect your health by producing toxins or beneficial metabolites. Specific species of microbes can correspond to an individual's risk of long-term health conditions such as diabetes, heart disease and obesity. The microbiome is influenced by the food you consume which makes the diversity of your gut adjustable. In a cohort of 934 people, researchers assessed blood, stool and gut microbiome samples as well as glucose measurements in those whose sleep was irregular compared to those who had a routine sleep schedule. While previous studies into the association between social jet lag and metabolic risk factors have been done in populations with obesity or diabetes, this cohort consisted of mainly lean and healthy individuals with most getting more than seven hours sleep per night throughout the week. Three out of the six microbiota species more abundant in the social jet lag group have 'unfavourable' associations with health. These microbes are associated with poor diet quality, indicators of obesity and cardiometabolic health, and markers in your blood related to higher levels of inflammation and cardiovascular risk. --IANS rvt/ksk

Sleeping 'extra' late on weekends can affect your gut health

<ul class="summary-list"><li>Sleep experts say you can make up for lost sleep, but it's best to do it sooner than later.</li><li>Researchers proposed it takes 4 days of quality sleep to recover from just 1 hour of sleep debt.</li></ul><a href="https://www.cdc.gov/sleep/data-and-statistics/adults.html">One-third</a> of Americans are wracking up a debt each night that they may never be able to pay back: sleep debt.That's where the concept of "catching up on sleep" comes in: You try to squeeze in extra hours of sleep on the days following a bout of poor sleep. For example, sleeping in on the weekends.But do those extra hours of sleep actually protect you from the <a href="https://www.insider.com/guides/health/mental-health/lack-of-sleep-effects">health risks of sleep deprivation</a>?Study results are mixed on the matter, but after checking out the research and chatting with some experts, we can say it seems possible to catch up on sleep, but it's difficult to achieve.<h2>Why it's hard to catch up on sleep </h2>Psychiatrist and sleep medicine expert, <a href="https://siliconpsych.com/team/">Dr. Alex Dimitriu</a>, is of the mindset that you can catch up on sleep, but only if you haven't let your sleep debt grow too great. By definition, one hour of sleep lost equals <a href="https://www.cdc.gov/niosh/emres/longhourstraining/debt.html">one hour of sleep debt</a>."If the sleep debt is greater, the time to recover becomes markedly longer, and complete recovery may not be possible, so it's important to not let sleep debt go too far," Dimitriu, founder of <a href="https://siliconpsych.com/">Menlo Park Psychiatry &amp; Sleep Medicine</a>, told Insider.Keeping your sleep debt in check is important because "long-term, not getting sufficient sleep can lead to medical problems such as obesity,<a href="https://academic.oup.com/sleep/article/42/10/zsz149/5541558"> cardiovascular disease</a>, increased risk of cancer, and immune dysfunction," said <a href="https://pulmonarycriticalcare.med.wayne.edu/profile/aa1499">Dr. James A. Rowley</a>, former president of the <a href="https://foundation.aasm.org/">American Academy of Sleep Medicine Foundation</a>.Perhaps the most intriguing results of sleep debt and recovery time came from one small<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075948/"> study</a> that proposed for every one hour of sleep debt, a person would need four consistent nights of <a href="https://www.insider.com/guides/health/how-much-sleep-do-you-need#:~:text=The%20average%20adult%20needs%207,mood%20issues%20and%20weight%20gain.">seven to nine hours</a> of quality Zzzs to fully recover.So, if you need seven hours of sleep per night but only get six during the work week you'd accumulate five hours of sleep debt come Friday. According to the study's predictions, this means you'd need about 20 days of consistent quality sleep to fully recover. So, sleeping in for a few hours on the weekend probably <a href="https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30098-3">isn't going to fix that</a>."While one can make up an hour or two on weekends, one cannot make up getting insufficient sleep for the whole week just by sleeping those extra hours," Rowley said.That said, in 1963, a then-17-year-old<a href="https://www.npr.org/2017/12/27/573739653/the-haunting-effects-of-going-days-without-sleep"> stayed awake for 11 days</a> for a science project. He dealt with temporary nausea and memory loss, but said that after sleeping 14 hours, he felt back to normal. While that's not an experiment that Dimitriu would like to see his patients or anyone else repeat, it's worth noting that there's more room for studies on how periods of extended sleep affects the health risks of people who are already chronically sleep deprived. And if the weekend is the only time you can find for sleep, it's "better to increase [sleep hours] on the weekend rather than not doing it at all," biological psychology professor at Stockholm University <a href="https://www.businessinsider.com/sleeping-in-at-the-weekend-might-actually-be-good-for-you-2018-1">told Insider's Lyndsay Dodgson</a>. So what can you do if you're like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075948/">one-third of Americans</a> who are getting fewer than six hours of sleep a night?<h2>How to pay back sleep debt</h2>Paying back sleep debt is like paying back credit card debt: Try to pay all, or as much, of the total balance so that the debt doesn't grow too large.That means not waiting until the weekend to try and catch up on an entire week's worth of lost sleep. Instead, if you miss an hour or two of sleep, try making up for it immediately the following day either with <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ajim.23164">a nap</a> — <a href="https://www.insider.com/guides/health/how-long-should-i-nap">20 to 30 minutes is best</a> — or get a good night's sleep the following evening.Most important, however, is that you set a sleep schedule and stick to it. "Sleep loves regularity and rhythm," Dimitriu said, because it keeps a consistent circadian rhythm. Circadian rhythm, often called your internal clock, affects a whole host of <a href="https://www.insider.com/how-to-have-most-productive-day-based-on-sleep-schedule-2021-5">important bodily functions</a> including temperature regulation, hormone control, memory, focus, and — of course — sleep.<a href="https://www.insider.com/guides/health/treatments/how-to-fix-sleep-schedule">Keeping a consistent sleep schedule</a> — aka going to bed and waking up at the same time every day — is one key way to maintaining a healthy circadian rhythm and, subsequently, a healthier you. That's why sleeping in <a href="https://www.insider.com/sleeping-in-weekend-could-negatively-impact-health-benefits-dont-last-2019-3">may not be the best option</a> and brief naps could be better.Of course, this is all easier said than done and not everyone can change their schedules to allow for more sleep. For example, if you're<a href="https://www.insider.com/health-risks-of-working-at-night-shift-2019-1"> working night shifts</a>, have multiple jobs, or need to get the kids out early in the morning, you're<a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0262049"> more likely</a> to have sleep debt, but have less flexibility to address it. Do the best you can to get as much sleep as possible. "In those circumstances, even finding an extra 15 minutes per night can be a big difference," Rowley said. It may also be worth thinking outside the box. For example, a recent study found that when people switched from a <a href="https://www.businessinsider.com/employees-use-four-day-work-week-catch-up-sleep-study-2022-10">5-day work week to a 4-day</a> work week, the percentage of those getting fewer than seven hours of sleep a night dropped from 42.6% to 14.5%.However, you decide to try and pack in more sleep, just remember that sleep isn't a luxury, it's a necessity."Sleep should be considered the same as diet and exercise, one of the pillars of overall good health and should be prioritized just like they are," Rowley said.

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