Latest news with #Lederle
BreakingNews.ie
27-04-2025
- Health
- BreakingNews.ie
Could swapping scrolling for reading at bedtime affect your sleep?
Distraction is now one of the leading obstacles to reading for pleasure, according to a new report from The Reading Agency. The State of the Nation in Adult Reading 2025 report reveals that nearly half (46%) of UK adults struggle to concentrate on reading due to distractions – a number that climbs to 55% among those aged between 16-24 and 35-44, and 52% of 25-34 year-olds. Advertisement The report also highlights a decline in regular reading habits, with only 53% of UK adults now saying they read regularly, compared to 58% in 2015. When asked why it's harder to focus, the most commonly cited reasons were a lack of free time (24%), changes in mental or physical health (11%), major life events (10%) and increased screen time or shifting digital habits (10%). Most of us are guilty of scrolling through our phones before bed instead of reading, but is this late-night screen time affecting our sleep? And could swapping it for a book make a difference? We asked the experts to find out… Advertisement What impact can scrolling on our phones before bed have on our sleep? Endless scrolling through social media or news feeds can keep our minds buzzing long after we've turned off the lights (Alamy/PA) 'Use of any screen late at night means your body continues to be alert, with the light exposure pushing back the natural timing of your body clock, making it harder to fall asleep,' explains Dr Katharina Lederle, sleep and circadian rhythm specialist at The London General Practice . Light exposure can cause less deep sleep, adds Lederle, meaning even if you do get a good amount of sleep, you may not feel well-rested. 'By looking at your phone or laptop, you are effectively putting a mini-sun in front of your eyes,' explains Lederle. 'This will affect the secretion of melatonin, which is typically released a few hours before you go to sleep as the sun sets. 'Evening light exposure, and particularly exposure to light from your phone, will suppress melatonin secretion, and your body clock needs melatonin to tell the rest of the body it is night-time. So, without it, there is no such message, meaning the body continues to be alert.' Advertisement What impacts can reading a book before bed have on our sleep? Reading fiction is thought to be more calming (Alamy/PA) 'Reading provides a gentle cognitive focus that can help reduce stress,' says Dr Rachael Molitor , chartered psychologist and lecturer at Coventry University. 'Reading slowly and calmly before bed activates our parasympathetic nervous system, the rest and digest system, helping to reduce heart rate and blood pressure and leading to a successful sleep onset.' However, fiction is generally considered more relaxing to read than non-fiction – which could have an impact on our sleep quality. 'Fiction, especially familiar or light fiction, tends to be better for sleep because it gently distracts the mind without activating critical thinking or emotional intensity,' explains Dr Lalitaa Suglani , psychologist and author of High Functioning Anxiety. 'Non-fiction may be more stimulating, especially if it involves problem-solving, self-improvement, or emotionally charged material.' And physical books may help us sleep better than e-books. Advertisement Engaging with a story can help calm the mind, reduce stress, and create a relaxing environment conducive to sleep (Alamy/PA) 'Print books are ideal because they lack the backlight that disrupts melatonin,' adds Suglani. 'E-readers with blue-light filters or 'night mode' are better than phones, but still not as calming as physical books. 'Ultimately, the goal is low stimulation and emotional safety – books that don't provoke stress, excitement, or analysis.' What makes scrolling more stimulating and addictive than reading? Notifications and updates provide instant feedback (Alamy/PA) 'Scrolling taps into the dopaminergic feedback loop, a cycle of anticipation, reward, and novelty-seeking that can become addictive,' explains Suglani. 'Social media, news feeds, or even texting right before sleep can activate the brain's threat system or pleasure centers, keeping the body in a state of vigilance.' On the other hand, reading has natural stopping points. Advertisement 'It doesn't offer the same dopamine highs, which is exactly why it's more calming for the nervous system,' says Suglani. 'Reading encourages sustained attention, something our overstimulated brains often crave but rarely experience through screens.' What tips would you give someone trying to transition from screens to books at night? View this post on Instagram A post shared by The Reading Agency (@readingagency) 'Try placing your phone on charge or on a unit away from your bed area, leaving it until the morning,' recommends Molitor. 'Additionally to this, having a screen curfew such as 30 minutes before bedtime would help support the habit shift by looking at all last notifications and then placing the phone away until the morning. 'With do not disturb mode on most phones, emergency contacts may get through but others can then wait until the morning allowing for a successful sleep duration.' Also, make sure the book you plan to read is accessible. 'Keeping the book visible and accessible near your bedside will allow a habit-stacking approach and producing a more successful behavioural change to support reading over scrolling,' says Molitor.
RTÉ News
23-04-2025
- Health
- RTÉ News
Could swapping your phone for a good read help you sleep?
Distraction is now one of the leading obstacles to reading for pleasure, according to a new report from The Reading Agency. The State of the Nation in Adult Reading 2025 report reveals that nearly half (46 per cent) of adults asked - who were in the UK - struggle to concentrate on reading due to distractions – a number that climbs to 55 per cent among those aged between 16-24 and 35-44, and 52 per cent of 25-34 year-olds. The report also highlights a decline in regular reading habits, with only 53 per cent of UK adults now saying they read regularly, compared to 58 per cent in 2015. When asked why it's harder to focus, the most commonly cited reasons were a lack of free time (24 per cent), changes in mental or physical health (11 per cent), major life events (10 per cent) and increased screen time or shifting digital habits (10 per cent). Most of us are guilty of scrolling through our phones before bed instead of reading, but is this late-night screen time affecting our sleep? And could swapping it for a book make a difference? We asked the experts to find out… What impact can scrolling on our phones before bed have on our sleep? "Use of any screen late at night means your body continues to be alert, with the light exposure pushing back the natural timing of your body clock, making it harder to fall asleep," explains Dr Katharina Lederle, sleep and circadian rhythm specialist at The London General Practice. Light exposure can cause less deep sleep, adds Lederle, meaning even if you do get a good amount of sleep, you may not feel well-rested. "By looking at your phone or laptop, you are effectively putting a mini-sun in front of your eyes," explains Lederle. "This will affect the secretion of melatonin, which is typically released a few hours before you go to sleep as the sun sets. "Evening light exposure, and particularly exposure to light from your phone, will suppress melatonin secretion, and your body clock needs melatonin to tell the rest of the body it is night-time. So, without it, there is no such message, meaning the body continues to be alert." What impacts can reading a book before bed have on our sleep? "Reading provides a gentle cognitive focus that can help reduce stress," says Dr Rachael Molitor, chartered psychologist and lecturer at Coventry University. "Reading slowly and calmly before bed activates our parasympathetic nervous system, the rest and digest system, helping to reduce heart rate and blood pressure and leading to a successful sleep onset." However, fiction is generally considered more relaxing to read than non-fiction – which could have an impact on our sleep quality. "Fiction, especially familiar or light fiction, tends to be better for sleep because it gently distracts the mind without activating critical thinking or emotional intensity," explains Dr Lalitaa Suglani, psychologist and author of High Functioning Anxiety. "Non-fiction may be more stimulating, especially if it involves problem-solving, self-improvement, or emotionally charged material." And physical books may help us sleep better than e-books. "Print books are ideal because they lack the backlight that disrupts melatonin," adds Suglani. "E-readers with blue-light filters or 'night mode' are better than phones, but still not as calming as physical books. "Ultimately, the goal is low stimulation and emotional safety – books that don't provoke stress, excitement, or analysis." What makes scrolling more stimulating and addictive than reading? "Scrolling taps into the dopaminergic feedback loop, a cycle of anticipation, reward, and novelty-seeking that can become addictive," explains Suglani. "Social media, news feeds, or even texting right before sleep can activate the brain's threat system or pleasure centers, keeping the body in a state of vigilance." On the other hand, reading has natural stopping points. "It doesn't offer the same dopamine highs, which is exactly why it's more calming for the nervous system," says Suglani. "Reading encourages sustained attention, something our overstimulated brains often crave but rarely experience through screens." What tips would you give someone trying to transition from screens to books at night? "Try placing your phone on charge or on a unit away from your bed area, leaving it until the morning," recommends Molitor. "Additionally to this, having a screen curfew such as 30 minutes before bedtime would help support the habit shift by looking at all last notifications and then placing the phone away until the morning. "With do not disturb mode on most phones, emergency contacts may get through but others can then wait until the morning allowing for a successful sleep duration." Also, make sure the book you plan to read is accessible. "Keeping the book visible and accessible near your bedside will allow a habit-stacking approach and producing a more successful behavioural change to support reading over scrolling," says Molitor.
Zawya
25-03-2025
- Business
- Zawya
Digital nomads drive record property sales in Cape Town
'The rise of digital nomads is not just reshaping how we work, it's creating a powerful economic opportunity for South Africa, particularly in the property sector,' comments Dean Lederle, co-founder at Launchbase, a prop-tech company based in Cape Town. The successful conclusion of the inaugural Nomad Week, hosted by the City of Cape Town, underscored the city's strategic move to position itself as a global hub for remote workers. While concerns have been raised about the impact of this trend on local affordability, data-driven insights reveal a compelling case for the economic benefits digital nomads bring to Cape Town's property market, tourism sector, and job creation. One of the standout success stories in this space is Launchbase, a Cape Town-based proptech firm that has leveraged digital transformation to drive record-breaking property sales. 'Our proprietary 'Blueprint' software and psychology-driven marketing strategies have not only transformed the off-plan property buying experience but have also aligned perfectly with the surge in demand from digital nomads,' says Lederle. In 2024 alone, the Launchbase Blueprint platform facilitated transactions exceeding R4.8bn, with a record-breaking R310m in single-day sales and a high-value property transaction reaching R23.8m. These results highlight how the digital nomad trend is fueling demand for high-end rental properties, and in turn, accelerating development timelines and creating employment opportunities across the construction and service sectors. 'This trend is not about displacing local buyers as locals still make up 80% of sales. It's about attracting investment into a distinct segment of the market, which enables developers to reinvest in new projects to keep up with demand,' Lederle adds. 'The accelerated pace of property development spurred by this demand translates into real economic benefits, from job creation in construction to increased revenue for local businesses that cater to remote workers.' As Finance Minister Enoch Godongwana emphasised in the 2025 Budget Speech, South Africa must prioritise economic growth to fund national priorities without overburdening taxpayers. 'Embracing global trends like the digital nomad movement allows us to innovate locally, drive revenue growth, and create sustainable employment,' Lederle notes. Cape Town's proactive stance on digital nomads could set a precedent for South Africa's broader economic strategy. By harnessing international trends and fostering an environment that attracts high-value global talent, the country can unlock new pathways for economic expansion, technological innovation, and job creation—without raising taxes or accumulating unsustainable debt. All rights reserved. © 2022. Provided by SyndiGate Media Inc. (
The Independent
10-03-2025
- Health
- The Independent
Why sleep hygiene matters for kids
In the whirlwind of daily life, especially for families with young children, sleep often takes a backseat. However, the importance of sleep hygiene cannot be overstated, particularly when it comes to kids. We have spoken to some sleep experts who have shared the reasons why sleep hygiene matters for kids and how it can impact everything from their mood to their cognitive abilities. Ahead of World Sleep Day (March 14), let's uncover the importance of healthy sleeping habits, and find out why it's an essential part of raising a happy, healthy child. What is sleep hygiene? 'Put simply, it relates to the practice of establishing healthy habits and behaviours that aid sleep and cultivate an environment that improves its quality, as well as the overall physical and mental health of the individual,' explains Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. Why is it particularly important for kids? 'Having a bedtime routine can help your child to understand what to expect and how they should behave when it is time to go to sleep,' says Patel. 'Sticking to a set pattern and time each night will help your child to settle before bed and give them the time to calm down before sleep.' It also plays an important role in children's physical health and development. 'During the deep states of sleep, blood supply to your child's muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth,' explains Patel. 'This is why it is imperative that your child develops good sleep habits.' Healthy sleeping habits can also impact their mental performance and general behaviour. 'Good sleep hygiene helps to improve attention, behaviour, learning, and memory; it is crucial for overall cognitive function, memory consolidation, and emotional regulation,' says Patel. 'Without good sleep hygiene, children may be more prone to experiencing anxiety, behavioural problems, and decreased academic performance.' Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice agrees and adds: 'A child needs sleep just as much as an adult does for the regulation of their mood, emotions, thinking abilities, decision making, attention and concentration. And, particularly in young kids, for controlling impulsivity.' Here are some tips to promote good sleep hygiene in children… Encourage calm activities before bed 'Any soothing activities, where the child gets a chance to offload maybe their anxieties and worries from the day can help,' recommends Lederle. 'This could be reading a book together, having a bath or drawing something because it helps them stay calm and focus on one thing.' Give them some undivided attention 'Undivided attention from the parent, where the child can offload, is important because with feeling seen and connected comes a sense of belonging and safety, and when you feel safe, then it's much easier to fall and stay asleep,' says Lederle. 'Whereas, if you are anxious about whatever it might be, chatter in the mind can keep you up and this can also translate into tension in the body. Tension and arousal can keep us in the light stage of sleep, or in the worst case, can wake us up.' Get them a sunrise alarm clock Rather than waking them up abruptly with a jarring phone alarm, consider using a sunrise alarm clock instead. 'If you have a sunrise light clock, you have this light slowly lighting up the room gradually,' explains Lederle. 'So, it's a more gentle awakening, because even when your eyes are closed, light still gets through the eyelids and that message is passed on to your body clock telling it that it's time to wake up.' Don't force it with pressure and consequences 'If the rules become something that children are forced to do or not to do, then that can create pressure,' warns Lederle. 'This idea of 'oh my God, I've broken a rule, I'm a bad child' can create an internal chatter in the mind, and that anxiety may also hamper concentration in the daytime and could potentially impair sleep at night time.' Make it fun 'Creating a relaxing environment, playing bedtime games, and practising positive reinforcement can make learning about sleep hygiene more enjoyable for your children,' says Patel.
