Latest news with #sleep deprivation
The Independent
4 days ago
- Health
- The Independent
Study reveals health risks of excessive screen time in teens
Excessive screen time in children and young adults significantly increases the risk of heart-related health conditions such as high blood pressure, high cholesterol, and insulin resistance. Danish researchers found that this link is particularly strong in individuals who experience reduced sleep, suggesting screen use may be displacing crucial sleep time. The study, involving over 1,000 Danish youths, revealed that each additional hour of screen time daily worsened cardiometabolic risk, with three extra hours leading to a notable increase. Machine learning identified a 'screen-time fingerprint' in blood samples, indicating biological changes that could signal long-term heart health risks from early screen habits. Experts recommend gradually reducing screen time, particularly by shifting screen use earlier in the day and prioritizing earlier and longer sleep, to mitigate these health risks.
Medscape
5 days ago
- Health
- Medscape
Help Patients Get the Link Between Sleep Loss and Obesity
When patients share their struggles with falling asleep or staying asleep, physicians should try to assess whether obesity is playing a role. During discussions with your patients, acknowledge those concerns about sleep deprivation, help them understand possible causes and discuss ways to help them get better sleep. Often, conditions like obesity play a role, and discussing weight issues with patients can be tricky. There are strategies to lean in gently to discussions. Here's how to get started. Explaining the Connection Obesity and sleep loss are two separate but often interconnected health concerns, each with its own set of risks. 'It is well-known that obesity increases the risk of heart disease, type 2 diabetes, and high blood pressure, but obesity can also lead to structural changes in the body that make breathing more difficult and therefore contribute to sleep disorders such as obstructive sleep apnea,' explained Fariha Abbasi-Feinberg, MD, medical director of sleep medicine at Millennium Physician Group in Fort Myers, Florida. 'In fact, even a 10% weight gain can increase [sleep apnea] risk by up to sixfold.' Fariha Abbasi-Feinberg, MD In addition, she noted how the relationship is bidirectional: Obstructive sleep apnea 'can impair sleep quality, affect metabolism and hormone levels, making it harder to maintain or lose weight.' Sleep loss may also interfere with the body's natural hunger and satiety signals. 'We all have experienced cravings for certain foods after a night of poor sleep; this can lead to weight gain and the increased body weight over time increases the risk of OSA and other medical issues,' she said. 'To help your patients, there's a need to address both in order to improve health.' Sharing Information With a Sensitive Approach The goal here isn't to shame patients or make them feel bad about their body image but to provide information and guidance to live healthier and sleep better. The course of discussion should be how losing weight could achieve better outcomes. 'Weight loss can improve certain sleep disorders such as obstructive sleep apnea by decreasing the amount of tissue around the upper airway and making it less likely to collapse,' said Abbasi-Feinberg. 'Better sleep also supports hormone balance and appetite control, making it easier to maintain a healthy lifestyle.' Ways That You Can Communicate With Patients Patients trust primary care providers. Abbasi-Feinberg offered some action steps: Start the conversation by mentioning how a number of factors contribute to sleep apnea and weight can be one piece of the puzzle. Ask if they are open to discussing it further before making recommendations. Emphasize that even a modest change in weight can make a real difference in their sleep and energy levels. Encourage patients that this is a common challenge and there are options to help with weight loss. Consider referral to a dietitian and/or endocrine or bariatric clinic to discuss further interventions that might help promote weight loss. Explaining the Link Between Bad Sleep and Poor Choices Lack of sleep often triggers strong cravings, especially for high‑fat, high‑sugar snacks, Abbasi-Feinberg explained. 'It ramps up brain reward systems and endocannabinoids, making junk food even more appealing while weakening self-control,' she said, In one study, sleep‑deprived participants ate nearly twice as much fatty food than when well-rested. 'This shift in food preference can directly lead to poor eating choices and weight gain,' Abbasi-Feinberg said. Indira Gurubhagavatula, MD In addition, insufficient sleep can reduce physical activity and slow metabolism. When you're tired, you're less likely to move and burn calories. Research shows that sleep deprivation also disrupts basal energy expenditure and fuel use, lowering resting metabolic rate and fat oxidation. Here is additional information for patients to understand how sleep deprivation intersects with gaining weight. Abbasi-Feinberg provided talking points that are easy for patients to understand. Sleep deprivation messes with your hunger hormones. Sleep deprivation makes you crave unhealthy foods. Sleep deprivation makes you too tired to move. This combination of factors can affect your weight. What Patients Should Also Know About Snoring Weight gain can make snoring worse. It can also affect your partner's quality of sleep. 'Sometimes people wake themselves up from snoring or disturb their bedpartner, who then wakes them up to have them turn over,' said Indira Gurubhagavatula, MD, professor of medicine, Perelman School of Medicine at the University of Pennsylvania in Philadelphia. Gurubhagavatula offered some suggestions for patients for better sleep Keep a regular schedule. Encourage patients to try and wake up and go to bed at roughly the same time every day. Eat at predictable times. Suggest they avoid eating close to bedtime or during the night when they should be sleeping. Encourage exercise. Overall, people tend to sleep better when their lifestyle includes some physical activity. Choose nutritious foods. The research around food choices and sleep quality continues to grow. High quantities of sugar have been shown to lead to poorer sleep quality. Maintain a bedroom environment that promotes sleep. Ideally, the bedroom should be cool, dark, quiet, and comfortable. Manage stress. Chronic stress may lead to poor sleep and weight gain in several ways, including eating or drinking alcohol or drugs to cope with negative emotions, she asserted. Limit the use of caffeine. Caffeine blocks adenosine, which is a sleep-promoting neurotransmitter therefore keeping you more alert, said Gurubhagavatula. 'The effects of caffeine can last for many hours after consumption and can disrupt sleep,' she explained. Reduce alcohol. Alcohol makes people fall asleep faster but lowers the quality of sleep later in the night, she noted, and it can lead to awakening or lighter stages of sleep in the second half of the night, leading the person to wake up feeling unrefreshed. See a sleep specialist. A referral to a sleep specialist could be helpful. 'Sleep is a foundational pillar of health,' said Gurubhagavatula. 'Investing in sleep can have large payoffs in the long run, leading to better overall physical and mental health and quality of life.'
Independent Singapore
01-08-2025
- Health
- Independent Singapore
Sleeplessness in Singapore—why is it a problem?
Singapore: A recent post on the r/askSingapore community struck a familiar chord among many netizens. The user shared how it was difficult to sleep early and noticed that late at night, many other household lights in neighbouring flats remained switched on. They asked if others were experiencing the same and whether corporate stress, particularly anxiety before early morning meetings, was contributing to this growing struggle with rest. One commenter chimed in: 'I think every country that has tech or light will have this issue.' It's a fair point. Artificial light and digital distractions are global. The struggle that's become a 'new normal' In 2023, the Lee Kuan Yew School of Public Policy officially classified sleep deprivation in Singapore as a public health crisis — studies revealed that Singapore ranked as the third most sleep-deprived city in a survey of 43 cities worldwide. Startlingly, only one in four Singaporeans reported getting more than seven hours of sleep per night, and just 17% can sleep through the night uninterrupted. The effects of sleep deprivation go far beyond grogginess. It has been linked to serious health problems, including heart disease, hypertension, stroke, obesity, and mental health conditions such as anxiety and depression. For a country known for its efficiency and excellence, running on empty is now quietly taking a toll on the very people who keep its systems going. See also Using Mosquitoes to Fight Dengue Fever The reasons behind this trend are complex, layered, and increasingly cultural. One key issue is what psychologists refer to as 'revenge bedtime procrastination' — the conscious decision to stay up late in order to reclaim personal time after a long day of work. Given that Singaporeans work some of the longest hours in the developed world, it's no surprise that many feel the only control they have over their lives is in those quiet hours past midnight. But what starts as a form of freedom often ends up as a trap. For many Singaporeans, the body remains on alert long after the laptop is shut. Corporate stress doesn't end at the work desk — it lingers into the night, disrupting rest. Many office workers report poor sleep, especially before early meetings, due to the anticipatory anxiety of having to be 'on' and 'KPI-oriented' from the moment the day begins. For students and youth, the sleep situation is equally dire. Long school days, start times as early as 7.15 a.m., and academic pressure are made worse for many by constant digital-soothing and gaming habits. Teenagers are particularly vulnerable. Not getting enough sleep puts them at risk of weight gain, mental health issues, substance abuse, and poor academic performance. A Duke-NUS study even showed that early morning classes were linked to lower grades and reduced attendance among undergraduates. What can you do? One commonly overlooked contributor to poor sleep is lighting. Most homes use cool white light, which mimics daylight and keeps the brain in a state of alertness. What many people don't realise is that this lighting, while useful for work or productivity, actively works against the body's natural sleep rhythm when used at night. ' Switching to warm lighting in the evening — or setting up lights to gradually dim — can help the body wind down, signalling that it's time to sleep. Even the screens on our devices, while dimming automatically at night, continue to emit artificial light that delays hormonal melatonin production, which is essential for sleep. Sleep may feel like a personal matter, but it has become a societal one. Across all age groups — from students to PMETs to retirees — Singaporeans are quietly suffering from the same issue, each in their own way. If we are to truly value well-being as much as we value efficiency, sleep can no longer be treated as optional or negotiable. Healthier lighting, more humane work hours, rethinking school schedules, and stronger boundaries between work and rest are becoming common conversations. See also NTU now has napping pod for sleep-deprived students Singapore's sleeplessness is no longer a badge of honour, nor just an individual habit. It's a collective warning sign, and if we don't take it seriously, we may find ourselves burning out.
