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Category: Rest & Relaxation

Children’s intelligence tied to three things – exercise, sleep and limited screen time

Evidence-based research has found three behaviors that lead to higher scores on tests of mental ability in children: at least 60 minutes of physical activity a day, nine to 11 hours of sleep a night, and no more than two hours a day of recreational screen time.

According to the Canadian 24-Hour Movement Guidelines for Children and Youth, for kids between the ages of eight and 11, it should include at least 60 minutes of physical activity, two hours or less of recreational screen time, and nine to 11 hours of sleep. Yet, in a new study, only one in 20 US children met all three of these recommendations.

The research, published on Thursday (Sept. 27) in the academic journal Lancet Child & Adolescent Health (paywall), used data from the Adolescent Brain Cognitive Development (ABCD) study, a 10-year, longitudinal, observational study of over 4,500 children between eight and 11 years old, from 21 study sites across the US, and compared their daily exercise, technology, and sleep habits to the guidelines. The researchers then assessed the participants’ “global cognition” with standards developed by the National Institute of Health.

They found that only 5% of children met all three recommendations. Sixty-three percent of children spent more than two hours a day staring at screens, going over the screen-time limit; 82% of children failed to meet the guidelines for daily physical activity; and 49% did not get the recommended hours of sleep. Twenty-nine percent met none of the recommended standards.

The Canadian 24-Hour Movement Guidelines for Children and Youth

More at QuartzNY Times, Science Daily

The Unintended Consequences of LED Lighting

The blue light of modern LED’s is throwing our circadian rhythms out of whack.

This biological cycle regulates how our body functions and repairs itself, and not only includes sleep and wakefulness. Allowing our bodies to get out of sync can contribute to illness, obesity, diabetes, and an increased risk of cancer.

Medium:

The widespread use of high-energy visible (HEV) light may have mighty ambitions, but its ubiquity has enormous, unintended, and unforeseen consequences on human health, well-being, and culture.

Related: Blue light accelerates blindness

Another reason to get enough sleep: The brain may clean out Alzheimer’s plaques while you sleep

Lack of sleep may contribute to Alzheimer’s disease by robbing the brain of the time it requires to wash away sticky plaque-forming A-beta proteins.

Science News:

Bendlin’s studies are part of a modest but growing body of research suggesting that a sleep-deprived brain might be more vulnerable to Alzheimer’s disease.

While we sleep, our mind goes on an amazing journey

Getting enough sleep is vital for our health and well being.

National Geographic:

The waking brain is optimized for collecting external stimuli, the sleeping brain for consolidating the information that’s been collected. At night, that is, we switch from recording to editing, a change that can be measured on the molecular scale. We’re not just rotely filing our thoughts—the sleeping brain actively curates which memories to keep and which to toss.

It doesn’t necessarily choose wisely. Sleep reinforces our memory so powerfully—not just in stage 2, where we spend about half our sleeping time, but throughout the looping voyage of the night—that it might be best, for example, if exhausted soldiers returning from harrowing missions did not go directly to bed. To forestall post-traumatic stress disorder, the soldiers should remain awake for six to eight hours, according to neuroscientist Gina Poe at the University of California, Los Angeles. Research by her and others suggests that sleeping soon after a major event, before some of the ordeal is mentally resolved, is more likely to turn the experience into long-term memories.

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South Korea to shut off computers by 8 pm on Friday to stop people working late

BBC:

The government in South Korea’s capital is introducing a new initiative to force its employees to leave work on time – by powering down all their computers at 20:00 on Fridays.

It says it is trying to stop a “culture of working overtime”.

South Korea has some of the longest working hours in the world.

How the world forgot to sleep

The sleep loss epidemic is genuine. And it’s having a significant impact on society. A persistent lack of sleep can lead to a higher risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.

Joanna Fuertes, writing for Esquire:

Human beings are the only species that deliberately deprive themselves of sleep. Mother Nature took 3.6 million years to put this thing called 8 hours of sleep in homosapiens and we deprive ourselves of it for no good reason… it is an entirely man-made problem.

So what is the solution?

What then is the solution to those of us rendered zombies by a dire lack of sleep, if neither prescription or herbal drugs offer true rest? “If we had a good medication that produced naturalistic sleep I’d be very much in favour of it but we just don’t and have never had one.” Walker emphasises, “However, last year, the American College of Physicians made a landmark recommendation, suggesting that Cognitive Behavioural Therapy for Insomnia (CBTI) must be used as the first line treatment for chronic insomnia, not sleeping pills.

And

[Professor Matthew Walker, a British neuroscientist and now director of the Center for Human Sleep Science at the University of California, Berkeley] is readily armed with a list of reasonable lifestyle changes we can make as individuals: a non negotiable bedtime, staving off alcohol and caffeine, a cool and dark bedroom which includes a moratorium on evening screen time and, most importantly, the ability to get out of bed when we just can’t sleep. “The worst thing you can do when you can’t sleep is to stay in bed, our brain is a completely associative device so the best thing is to just break the connection, go to another room and read until you are sleepy.”

Are you a late sleeper? Good news. Science is on your side.

More:

Late sleepers are tired of being discriminated against. And science has their back. Some people have a biological clock naturally set to a later time.

 

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