Latest news with #TheLondonGeneralPractice
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.
Yahoo
02-04-2025
- Health
- Yahoo
Eight foods to help lower cholesterol
We know having high cholesterol isn't good for our health, but new research has found people who have low levels of "bad" cholesterol in their blood have a reduced risk of dementia. The research, published in the journal of Neurology Neurosurgery and Psychiatry, found people with low levels of low-density lipoprotein cholesterol (LDL-C) in their blood have a lower overall risk of dementia, and a reduced risk of Alzheimer's disease specifically. Cholesterol is a waxy, fat-like material present in every cell of the body. It is essential for the production of hormones, vitamin D, and compounds that aid in digestion. "Cholesterol circulates in the bloodstream in two primary forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL)," explains Dr Naveed Asif, GP at The London General Practice. "LDL is commonly termed "bad" cholesterol due to its potential to cause plaque accumulation in arteries, whereas HDL is referred to as "good" cholesterol because it assists in eliminating LDL from the bloodstream." Cholesterol is an important substance in our bodies, but having too much of it can cause problems. When cholesterol levels get too high, it can damage blood vessels leading to risk of heart disease and stroke. While factors like genetics, age, and lifestyle can influence our cholesterol levels, research has found that when people modify their diets in a healthy way, they see a dramatic decrease in cholesterol levels. "Diets high in saturated fats and trans fats and low in fibre and plant foods can contribute to an increased risk of higher LDL cholesterol," explains nutritionist Jenna Hope. "Foods high in fibre can help to bind excess cholesterol which can contribute to the removal of cholesterol and therefore lower levels of LDL cholesterol." Similarly eating foods which support the increase of HDL cholesterol can contribute to lowering LDL cholesterol too. "These include sources of healthy fats such as nuts and seeds," Hope adds. Oats are particularly well known for the presence of beta-glucans. "Beta-glucans are a type of soluble fibre which help to bind to cholesterol to prevent it being reabsorbed into the blood," explains Hope. "The recommendations are to consume 3g of beta-glucans per day to see a reduction in cholesterol." Other sources of beta-glucans include barely and rye. "Opting for three portions per day can help to provide the recommended 3g of beta-glucans," Hope adds. Fatty fish, such as salmon or mackerel, is high in high in long-chain omega-3 fatty acids, which may help to prevent heart disease. Swapping out fatty meat for fish can reduce LDL cholesterol by lowering your intake of saturated fat, which increases blood cholesterol concentrations. Hope says plant sterols and plant stanols, which are often found as an added ingredient in specific cholesterol lowering food items, have been found to lower cholesterol by competing for cholesterol uptake in the body and therefore, encouraging excretion of excess cholesterol. These plant foods are all rich sources of fibre which help to bind to cholesterol which encourages the excretion of excess cholesterol. "Where possible try to ensure you're consuming five portions of fruits or vegetables per day and try to base one main meal around beans or pulses each day," Hope recommends. According to a 2021 article published in Phytotherapy Research, the consumption of dark chocolate and cocoa powder can help reduce the serum fasting blood glucose (FBS) and LDL cholesterol concentrations. Hope says good quality soy products such as tofu, no added sugar soya milk and yoghurt have been shown to lower cholesterol by displacing saturated fats found in full fat dairy products. Nuts are a good source of unsaturated fats as well as fibre and other nutrients. "They are filling to eat and make a tasty and convenient swap for snacks like chocolate, cakes and biscuits, which are usually high in saturated fat," explains the British Heart Foundation (BHF). Used in this way the charity says they can help lower your cholesterol levels. "Just make sure you choose plain ones to avoid adding extra salt or sugar to your diet," it adds. Thanks to being rich in unsaturated fats, eating avocados daily has been shown to improve LDL cholesterol levels. While eating avocados every day might not be practical, or cheap, research suggests even just weekly consumption of avocados has been linked with a reduced risk of heart disease. While making healthy food swaps can contribute to cholesterol, Hope says it is important to be mindful that other dietary and lifestyle factors can also contribute to high cholesterol. "For example; high stress, poor sleep and excess alcohol consumption are all common causes," she explains. "Finally, genetics can play a role in familial hypercholesterolaemia." Dr Asif says implementing other specific lifestyle changes can greatly affect cholesterol levels including: Staying active: Target at least 150 minutes of moderate aerobic exercise each week to increase HDL cholesterol. Maintaining a healthy weight: Shedding extra pounds can contribute to lowering LDL cholesterol levels. Stopping smoking: Quitting smoking can enhance HDL cholesterol levels and improve overall heart health There are also some foods you should avoid when trying to lower your cholesterol including: Processed and fried foods Red and processed meats Full-fat dairy products Sugary snacks and beverages Trans fats found in many baked goods and margarine Read more about health and nutrition: Lowering cholesterol and 10 other ways to cut your dementia risk (Yahoo Life UK, 4-min read) Eight cancer-fighting foods you can start eating now (Yahoo Life UK, 5-min read) One reason why you should re-think cooking with sunflower oil, according to a nutritionist (Women's Health, 5-min read)
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.
