#Sleep - #PMS #PMDD #Menopause Track symptoms for at least 2 to 3 consecutive menstrual cycles to confirm a pattern. What to Log: Daily, record the severity of symptoms( mood, physical pain), impact on work/social life, #sleeppatterns, energy levels & food cravings. ( ideally at the end of the day)

The 7:1 rule, from a recent large study, means falling asleep within a 1 hour window and getting 7+ hours of sleep at least 5 nights a week Overall #sleepregularity means going to bed and waking at the same time each day, which helps regulate hormone release and with the build up of #sleep pressure

Forests thrive through hidden networks of cooperation and care, reshaping how we understand nature. In this Portrait, Erica Gies traces Suzanne Simard’s journey from groundbreaking ecological discoveries to embracing Indigenous knowledge, urging us to rethink our relationship with the Earth

Analog #Lifestyle can help with quality #sleep by reducing #digital #overstimulation. Eg.incorporating offline tactile activities / #calming rituals like #Journalling into wind-down routine , thus reducing blue light exposure from electronic devices. #AnalogLifestyle #Slowliving

High PLMS frequency was independently associated with accelerated deterioration in executive function, suggesting a link between #PLMS and cognitive aging. In contrast, #RLS symptoms showed no association with changes in cognitive function.

#Highaltitudes can impact #sleep quality. 🏔️ The #sleepquality and #nocturnalbreathing of 122 #highaltitudeworkers was analyzed using #PSG to better understand the impacts. academic.oup.com/sleepadvance...

Camille Pissarro, a major figure in the development of Impressionism, provides a masterclass in depicting the myriad effects of light on dense foliage ~ and the winding path looks inviting too (Path Under the Trees, Summer, 1877)

#CBT-I is a specialised treatment that uses psychological principles to help break cycles that sustain #insomnia Practise good #sleephygiene. This includes avoiding caffeine & alcohol late in the day, creating a wind-down routine before bed & making your bedroom as dark & comfortable as possible

As a whole, humans throw away 1+ billion tonnes of food every year. This is a huge waste of resources and a major driver of climate change. But there is plenty that can be done to ensure food nourishes rather than pollutes. 7 ways to cut food waste: www.unep.org/news-and-sto... #ZeroWasteDay

What genres do you dislike? #BookSky

Strange but true!

Clinical practice recommendations for treatment of #restlesslegssyndrome ( #RLS) and periodic limb movement disorder ( #PLMD) in adults and pediatric patients. doi.org/10.5664/jcsm... #SleepDisorders #PLMS

Starting by asking " How is your Sleep ? (sleepisgoodmedicine.com/help-your-pa... ) #worldsleepday #wsd2026 #Sleepversations #Sleepversation

In this delightful video from Tate, the artist and curator Siobhan McLaughlin introduces the work of Scottish artist Alan Davie while leading an art class that incorporates a trio of jazz musicians to create a feedback loop between painting and music

🧵 1/4 Administer #BLT daily, preferably in the morning or at mid-day. If mornings are prohibitive, then mid-day exposure, implemented to avoid excessively early wake times, is an acceptable alternative. pmc.ncbi.nlm.nih.gov/articles/PMC... #LightTherapy #BipolarDisorder

... growing evidence now highlights a bidirectional interplay: #sleep disruption is not only a consequence of neurodegeneration but also exacerbates its progression. Attenuating #sleepdisorders may therefore provide symptomatic relief & disease‑modifying effects for NDDs

Sleep disturbances & neurological disease from 24,033 participants: Strongest risk: Sleep-disordered breathing → +127% risk (HR 2.27) • Persistent fatigue → +58% (HR 1.58) • Insomnia + daytime symptoms → +51% (HR 1.51) • Non-refreshing sleep → +40% (HR 1.40)

☀️Freshly Lit!☀️ A new paper in JBR examines interactions between light sensitivity and lighting environments. ❗Read more here: journals.sagepub.com/doi/10.1177/...

The 5–4–3–2–1 grounding method helps you shift from racing thoughts back into the safety of the present moment. #GroundingTechnique #AnxietyTools #HereAndNow

1/2 Camellias have just been in peek bloom around here! - Next door-but-one's bushes, either side of their back garden. Telephoto shot from an upstairs window. - Below, two more blooms, of different varieties, out on my bike... #MEcfsEgress #BloomScrolling DailyNaturePics 260

Chronic #stress disrupts #sleep EEG before affective symptoms emerge, reducing spindles, impairing slow oscillation–spindle coupling, and altering REM theta. These changes reflect HPA axis and LC-NE dysregulation, compromising sleep homeostasis and emotional memory consolidation.

"In summary, our study helps to provide the critical foundation needed for the optimization of asthma therapy by exploiting knowledge of internal body clock time, so-called 'circadian precision medicine.'” (2021) www.pnas.org/doi/10.1073/...

A new study found that adults who stay up late and are active at #night are more likely to have poor #CardiovascularHealth scores than those with more typical #sleep -wake schedules. #Chronotype #SleepWakeCycle #CardiovascularDisease #CardiovascularRisk

What type of book lover are you? #BookSky

This should be mandatory, don't you agree? #BookSky

There you go... #BookSky A great excuse to open a book! 📖

Any saying that you weren't aware of? I didn't know "Good Riddance" was from Shakespeare, did you? #WritingCommunity #BookSky

Significant #genetic correlations emerged between #insomnia and seven #psychiatric disorders: attention-deficit/hyperactivity disorder ( #ADHD), #anorexia nervosa , #anxiety disorders , autism spectrum disorder , #bipolar disorder (BD), major depressive disorder ( #MDD ), and schizophrenia .

⚠️Not all that oscillates is circadian! ❓Do you know how scientists define circadian rhythms? See below for the 4-part definition. ✅You can read more about the basics of circadian clocks here: www.annualreviews.org/docserver/fu...

Given students’ proclivity to #sleep past 8 am classes, it is time to recognize that class start times are not only an issue for high schools . University administrators concerned might reconsider the timing of undergraduate classes and assessment deadlines, particularly for first-year students.

#Sleepduration has been proclaimed as extremely important indicator for health issues-starting with establishing routine. This editorial emphasizes that #sleep regularity is equally as important for routine. academic.oup.com/sleep/advanc...

Writing a brief emotional note in the morning, midday, and evening builds a powerful habit of self-awareness and emotional clarity. #EmotionDiary #DailyHabits #SelfAwareness

Taken together, the evidence suggests that #women may be more susceptible to #sleep disturbance, & that gender-specific factors should be considered when evaluating sleep in clinical practice. #women'shealth #sleephealth #SleepMedicine #Sleepsky

Advice for others : a) Choose a career where hours can be flexible b) Be up front with employers about the limitations on schedule and availability c) Plan in advance around #sleep times #Non-24Sleep-wakeRhythmdisorder #CRSWPD #CircadianRhythm sleep wake phase disorders

Light Bite of the day: In 2008, Benloucif et al. outlined practical evidence-based ways to measure melatonin in humans and define dim light melatonin onset, shaping how we estimate circadian phase in lab and field studies today. pmc.ncbi.nlm.nih.gov/articles/PMC...

Stress can cause: ❤️‍🩹 headaches ❤️‍🩹 neck and shoulder pain ❤️‍🩹 lack of appetite ❤️‍🩹 back pain ❤️‍🩹 a heavy chest ❤️‍🩹 tight muscles ❤️‍🩹 an upset stomach Pausing, breathing, and reflecting through slow breathing techniques can help to reduce stress

World sleep Day 2026 #WorldSleepDay #Sleep well - Live better

💤 Can digital tools help identify ongoing sleepiness in people with sleep apnoea? Read our latest lay summary ahead of #WorldSleepDay 🔗 https://europeanlung.org/en/news-and-blog/can-digital-tools-help-identify-ongoing-sleepiness-in-people-with-sleep-apnoea/

Diagnostic advances such as #actigraphy, #melatonin assays, and plasmabiomarkers provide non-invasive methods for early detection of #circadian misalignment.

•Evening #chronotype was linked to higher #burnout •Insomnia was associated with higher burnout •Insomnia mediated associations between internalizing symptoms and academic burnout.

Outdoor artificial #light at night is linked to a higher risk of type 2 #diabetes and disrupted glucose #metabolism. Obesity partly explains this link, accounting for 22–36% of the effect. Vulnerable groups include the elderly, men, smokers, and those with lower socioeconomic status.

#Circadian & #sleep systems jointly shape #endocrine & #metabolic homoeostasis. Viewing them together as interacting dimensions of biological time offers a richer framework for understanding disease mechanisms & designing effective interventions www.thelancet.com/journals/lan... #MedSky #EndoSky

The spring haze. The scent already in the air. The moon and ume 😊 Matsuo Basho #Haiku #Poetry #Spring #Moon #FullMoon #Air #Japon #Soul #Sea

⏰ Sleep needs tend to follow a bell curve across the lifespan, and they shift as we grow. Plus, it’s not just about quantity. Quality and timing matter just as much as the number of hours. ✨ This #SleepAwarenessMonth, take time to listen to your body and start to #KnowYourSleep.

#Melatonin is effective for #circadian-phase adjustments with limited efficacy for chronic #insomnia #CBT-I is the recommended first-line treatment for #chronicinsomnia ,with pharmacotherapy as an adjunct. Long-term melatonin use may increase heart failure risk, challenging its perceived safety.

Norepinephrine, acetylcholine, serotonin & dopamine oscillate in synchrony during #NREM #Sleep Histamine exhibits weaker oscillations &coupling to arousal Suppression of locus coeruleus reduces micro-arousals Suppression of nucleus basalis of Meynert does not affect micro-arousals #SleepScience

.......wearing color-tinted lenses (e.g. orange or amber) in frames before bedtime to reduce exposure to pre-bedtime short-wavelength light via “blue-blocking” glasses could be effective in improving #sleep, in those susceptible to sleep disturbances &/or with psychiatric disorders.

Zazen for beginners, by Toryo Ito

#Circadian disruption is common in neurologic & psychiatric disordered persons , with symptoms showing rhythmic temporal patterns . #Chronotherapeutics is drug delivery synchronized to biorhythms to optimize treatment . Healthcare personnel routinely prescribe #chronotherapies unknowingly .

11 surprisingly simple, expert-backed fixes for dramatically better sleep #Science #HealthandMedicine #SleepMedicine #SleepTips #BetterSleep #HealthAndWellness