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7 surprising benefits of sleep for your health, mood and relationships – Tom's Guide

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Sleep is vital for our physical and mental wellbeing, yet we don’t always prioritize it in the way we should. When we’re busy and feel the pressure of getting everything done by a specific deadline, it can be tempting to skimp on sleep in order to get more done. 

Tips for better sleep

Avoid heavy meals in the two hours before bed
Avoid caffeine after lunchtime
Try lavender pillow spray to promote restful sleep
Keep your bedroom a screen-free zone
Consider wearing blue-light-filtering glasses at night

However, and as we’ll learn here when looking at the benefits of sleep, skimping on shut-eye is one of the worst things you can do for your energy levels, focus, mood and productivity. Just like having a healthy diet and getting regular exercise, having enough sleep is an essential part of looking after yourself.

So what happens when you don’t? Well, when we recently spoke to renowned sleep expert Dr Sophie Bostock about the symptoms of sleep deprivation, we learned that a regular lack of sleep has many adverse effects, from moodiness to weight gain to chronic disease, while good sleep has big advantages. Here are seven of the more surprising benefits of sleep… 

1. Sleep is a natural painkiller

Professor Matthew Walker, author of the best-selling Why We Sleep, and a scientist at the University of California was the senior study author on a fascinating research project that looked at how poor sleep affects pain. 

“Sleep is a natural analgesic that can help manage and lower pain,” Walker explained when speaking about how sleep affects the brain’s ability to naturally relieve pain. “Sleep loss not only amplifies the pain-sensing regions in the brain, but blocks the natural analgesia centers too.”

(Image credit: Shutterstock)

2. Good sleep helps you feel more sociable

We’ve known for some time that good sleep reduces stress and anxiety (both of which can make us irritable), but research published in 2019 showed how sleep benefits our relationship and friendships too. In short, a good night’s sleep makes us want to approach others and interact with them more.

Sleep, especially a lack of it, also affects our language and how well we can verbally communicate with others. But that isn’t all… Researchers involved in the study, published in Nature Communications, concluded that, “A lack of sleep leads individuals to become more socially avoidant, keeping greater social distance from others.”

3. Restful sleep makes for safer drivers

Get a good night’s sleep and your passengers and fellow drivers will thank you for it. “Sleepiness affects reaction time and decision-making, which are critical to safe driving.” Rebecca Needham, road safety officer for RoSPA explains. “It contributes to almost a quarter of fatal and serious road accidents.”

A study on sleep deprivation led by Dr. Itzhak Fried at UCLA Health came to similar conclusions. “Severe fatigue exerts a similar influence on the brain to drinking too much,” Dr Itzhak Fried said when unveiling the research. “We discovered that starving the body of sleep also robs neurons of the ability to function properly… This leads to cognitive lapses in how we perceive and react to the world around us.”

4. It also helps you look younger

Thought beauty sleep was a myth? Think again, as getting regular, good quality sleep at night acts as a natural facelift. How come? Melatonin, the hormone we need for sleep, also doubles as a powerful anti-ager. When you’re asleep, blood flow to your skin is increased, collagen supplies are rebuilt, and repairs are made to UV exposed skin.

A 2017 study that looked at the effects of restricted sleep on facial appearance found that just two days of sleep restriction negatively affected participant’s perceived attractiveness.

Another study carried out by researchers at the University of Manchester, found that circadian rhythm (your natural body clock) has an effect on the production of collagen, a protein that helps keep our skin plump and youthful-looking.

A woman sleeps happily with her arm raised on a comfortable white mattress

(Image credit: Getty)

5. Sleep benefits your weight

Scientists are still exploring the relationship between sub-par sleep and weight gain, but several studies have linked the two. A lack of sleep triggers a rise in cortisol, nature’s alarm system, which tells your body to conserve energy for a possible fight or flight situation. What does that mean for your weight? You hang on to more fat, basically. 

Clinical nutritionist Suzie Sawyer says: “Sleep keeps weight under control. Inadequate sleep lowers levels of leptin – a hormone that suppresses appetite – but increases ghrelin, which stimulates appetite. This effect seems to be heightened in people sleeping five hours or less.”

6. Sleep helps you make memories

Ever heard the expression ‘sleep on it?’ That’s because sleep helps you process your feelings better, and to solidify new information and memories. In the fall of 2019, two MIT professors discovered a link between sleep and test scores. They found that the less students slept during a semester, the worse their scores were.

However, professor Jeffrey Grossman argued that it isn’t just about how much sleep you get: “When you go to bed matters,” said Grossman. “If you get a certain amount of sleep… as long as it’s before certain times, say you go to bed at 10 or at 12 or at 1, your performance is the same. But if you go to bed after 2 your performance starts to go down even if you get the same seven hours.”

7. Good sleep plays a role in preventing depression

Researchers have been looking closely at how sleep affects mental health for many years now, and one study in particular, published in the Australian and New Zealand Journal of Psychiatry, claims that people with insomnia and other sleep issues are at a higher risk of depression. 

According to experts at Harvard Health, sleep disorders are common among people diagnosed with anxiety, depression, ADHD and other conditions. ‘Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being.’

A woman with dark hair lies down while hanging off the edge of a white bed

(Image credit: Getty)

How to get a better night’s sleep

So, now that you know some of the more surprising benefits of sleep for your physical and mental health, it’s time to look at how you can get more good quality shut-eye each night. 

Your bed plays a big role in how comfortable you feel, because when you’re comfy you’ll drift off easier and faster. So make sure you have the best mattress for your body and sleep style, and if you need a comfort upgrade for an older bed, consider investing in one of the best mattress toppers

Here are some other tips for getting a better night’s sleep:

  • Go to bed and wake up at the same time each day
  • Create a bedtime routine that relaxes you ready for sleep
  • Don’t eat a heavy meal within two hours of bedtime
  • Don’t consume caffeine after midday
  • Limit or cut out alcohol as it disrupts sleep
  • Choose dim lighting in the evenings to boost melatonin production
  • Ensure your bedroom is dark, cool and quiet for sleeping
  • Listen to a relaxing sleep app to calm a busy mind
  • Invest in a new pillow if yours is more than two years old
  • If you’re feeling restless or anxious, try a good weighted blanket
  • Expose yourself to natural daylight early in the morning to strengthen your circadian rhythm (your body clock)

This article is part of Tom’s Guide’s Sleep Awareness Week 2022 celebration, running until Saturday 19 March. Stay tuned for plenty of sleep tips, advice and expert-rated products to help you sleep better this year.

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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