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11. Sleep and obesity are locked in a vicious cycle

11. Sleep and obesity are locked in a vicious cycle
Wikipedia

22 per cent is the number of extra kilojoules consumed by men who slept for four hours versus eight hours in a 2010 study published in The American Journal of Clinical Nutrition.

Neither the well-slept nor under-slept participants said they felt hungrier or enjoyed the foods more, yet the tired group consumed substantially more kilojoules during subsequent meals.

12. 45 minutes

12. 45 minutes
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45 minutes is the amount of time each member of a group of 25 insomniacs spent listening to soothing music before bedtime every night. Their REM sleep significantly improved compared to 25 matched insomniacs who went without.

13. Scientists can see your dreams

13. Scientists can see your dreams
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Using MRI and an algorithm, doctors in Japan inferred what their test subjects were dreaming about from their brainwaves.

Dreaming has been thought to be a private experience, accessible only to the person experiencing the dream,” says Yukiyasu Kamitani, of Kyoto’s ATR Computational Neuroscience Laboratories.

But his lab has taken a glimpse behind the veil by assembling a database of commonly dreamt images (cars, buildings, men, women, food and even furniture) and correlating them with three participants’ brain activities, testing them more than 200 times each.

With this data, Kamitani was able to guess what was dreamt 60 per cent of the time. It seems there’s no escape from our work and personal stresses: most dreams were about the office or the family.

14. Without sleep your brain plays tricks

14. Without sleep your brain plays tricks
Wikipedia

In 2014, researchers at the University of Bonn in Germany discovered that people who hadn’t slept for 24 hours experienced schizophrenia-like symptoms, including pronounced attention deficits, hallucinations and a skewed sense of time and smell.

15. Insomnia isn’t about falling asleep

15. Insomnia isn’t about falling asleep
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Or, at least, not only; indicators of insomnia also include waking up too early, not feeling rested in the morning, irritability, depression, headaches and gastrointestinal distress.

16. Signs of insomnia

16. Signs of insomnia
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30 per cent of adults are estimated to exhibit signs of insomnia, including waking up 30 minutes earlier than they’d planned, being up for longer than 30-minute stretches during the night or taking longer than half an hour to fall asleep.

17. Sleep learning is possible

17. Sleep learning is possible
Pixabay

If the chords of “Sweet Caroline” continue to elude you, adjust your earphones and take a nap.

Scientists at Illinois’s Northwestern University have discovered that listening to a melody in slow-wave sleep helps cement it in your memory and you’ll play the tune better.

The same principles apply to foreign languages, according to research from two Swiss universities.

Review your new vocabulary before you sleep, play audio of the words you have been learning for 90 minutes while indulging in a little shut-eye, and you can anticipate better recall upon waking.

18. Men tend to have worse-quality sleep than women

18. Men tend to have worse-quality sleep than women
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Men tend to have worse-quality sleep than women but are less likely to complain about it.

Good sleep is linked with good health, so it’s worth making a fuss to improve yours.

19. Insomnia disproportionately affects women

19. Insomnia disproportionately affects women
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Complex hormonal cycles play a role. Doctors may prescribe sleeping pills as a short-term solution, but lifestyle changes, like getting more exercise (especially in the morning rather than at night), can make a big difference.

20. Nix the nightcap: Alcohol doesn’t help you sleep

20. Nix the nightcap: Alcohol doesn’t help you sleep
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Booze may ease the slide into slumber, but researchers have found it promotes wakefulness later in the night, not to mention restless leg syndrome, night sweats and trips to the bathroom.

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