
4 Tips To Stand Without Using Hands
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The “sit-stand” test, getting up off the floor without using one’s hands, is well-recognized as a good indicator of healthy aging, and predictor of longevity. But what if you can’t do it? Rather than struggling, there are exercises to strengthen the body to be able to do this vital movement.
Step by step
Teresa Shupe has been teaching Pilates professionally full-time for over 25 years, and here’s what she has to offer in the category of safe and effective ways of improving balance and posture while doing the sitting-to-standing movement:
- Squat! Doing squats (especially deep ones) regularly strengthens all the parts necessary to effectively complete this movement. If your knees aren’t up to it at first, do the squats with your back against a wall to start with.
- Roll! On your back, cross your feet as though preparing to stand, and rock-and-roll your body forwards. To start with you can “cheat” and use your fingertips to give a slight extra lift. This exercise builds mobility in the various necessary parts of the body, and also strengthens the core—as well as getting you accustomed to using your bodyweight to move your body forwards.
- Lift! This one’s focusing on that last part, and taking it further. Because it may be difficult to get enough momentum initially, you can practice by holding small weights in your hands, to shift your centre of gravity forwards a bit. Unlike many weights exercises, in this case you’re going to transition to holding less weight rather than more, though.
- Complete! Continue from the above, without weights now; use the blades of your feet to stand. If you need to, use your fingertips to give you a touch more lift and stability, and reduce the fingers that you use until you are using none.
For more on each of these as well as a visual demonstration, enjoy this short video:
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Further reading
For more exercises with a similar approach, check out:
Mobility As A Sporting Pursuit
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How safe are the chemicals in sunscreen? A pharmacology expert explains
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Last week, the Therapeutic Goods Administration (TGA) released its safety review of seven active ingredients commonly used in sunscreens.
It found five were low-risk and appropriate for use in sunscreens at their current concentrations.
However, the TGA recommended tighter restrictions on two ingredients – homosalate and oxybenzone – to reduce how much can be used in a product. This is based on uncertainty about their potential effects on the endocrine system, which creates and releases hormones.
This news, together with recent reports some products may have inflated their claims of SPF coverage, might make Australians worried about whether their sunscreen products are working – and safe.
But it’s not time to abandon sunscreens. In Australia, all sunscreens must pass a strict approval process before going on the market. The TGA tests the safety and efficacy of all ingredients, and this recent review is part of the TGA’s continuing commitment to safety.
The greatest threat sunscreen poses to Australians’ health is not using it.
Australia has the highest incidence of melanoma and non-melanoma skin cancer worldwide, and approximately 95% of melanoma cases in Australia are linked to ultraviolet (UV) exposure.
Still, it’s understandable people want to know what’s in their products, and any changes that might affect them. So let’s take a closer look at the safety review and what it found.
aquaArts studio/Getty What are the active ingredients in sunscreen?
There are two main types of sunscreen: physical and chemical. This is based on the different active ingredients they use.
An active ingredient is a chemical component in a product that has an effect on the body – basically, what makes the product “work”.
In sunscreens, this is the compound that absorbs UV rays from the Sun. The other ingredients – for example, those that give the sunscreen its smell or help the skin absorb it – are “inactive”.
Physical sunscreens typically use minerals, such as titanium dioxide and zinc oxide, that can absorb the Sun’s rays but also reflect some of them.
Chemical sunscreens use a variety of chemical ingredients to absorb or scatter UV light, both long wave (UVA) or short wave (UVB).
The seven active ingredients in this review are in chemical sunscreens.
Why did the TGA do the review?
Our current limits for the concentrations of these chemicals in sunscreen are generally consistent with other regulatory agencies, such as the European Union and the US Food and Drug Administration.
However, safety is an evolving subject. The TGA periodically reexamines the safety of all therapeutic goods.
Last year, the TGA revised its method of estimating sunscreen exposure to more closely model how skin is exposed to sunscreens over time.
This model considers how much sunscreen someone typically applies, how much skin they cover (whole body versus face and hands, or just face) and how it’s absorbed through the skin.
Given this new model – along with changes in the EU and US approaches to sunscreen regulation – the TGA selected seven common sunscreen ingredients to investigate in depth.
Determining what’s safe
When evaluating whether chemicals are safe for human use, testing will often consider studies in animals – especially when there is no or limited data on humans. These animal tests are done by the manufacturers, not the TGA.
To take into account any unforeseen sensitivity humans may have to these chemicals, a “margin of safety” is built in. This is typically a concentration 50–100 times lower than the dose at which no negative effect was seen in animals.
The sunscreen review used a margin of safety 100 times lower than this dose as the safety threshold.
For most of the seven investigated sunscreen chemicals, the TGA found the margin of safety was above 100.
This means they’re considered safe and low-risk for long-term use.
However, two ingredients, homosalate and oxybenzone, were found to be below 100. This was based on the highest estimated sunscreen exposure, applied to the body at the maximum permitted concentration: 15% for homosalate, 10% for oxybenzone.
At lower concentrations, other uses – such as just the hands and face – could be considered low-risk for both ingredients.
What are the health concerns?
Homosalate and oxybenzone have low acute oral toxicity – meaning you would need to swallow a lot of it to experience toxic effects, nearly half a kilogram of these chemicals – and don’t cause irritation to eyes or skin.
There is inconclusive evidence about oxybenzone potentially causing cancer in rats and mice – but only at concentrations to which humans will never be exposed via sunscreens.
The key issue is whether the two ingredients affect the endocrine system.
While effects have been seen at high concentrations in animal studies, it is not clear whether these translate to humans exposed to sunscreen levels.
No effect has been seen in clinical studies on fertility, hormones, weight gain and, in pregnant women, fetal development.
The TGA is being very cautious here, using a very wide margin of safety under worst-case scenarios.
What are the recommendations?
The TGA recommends the allowed concentration of homosalate and oxybenzone be reduced.
But exactly how much it will be lowered is complicated, depending on whether the product is intended for adults or children, specifically for face, or the whole body, and so on.
However, some sunscreens would need to be reformulated or warning labels placed on particular formulations. The exact changes will be decided after public consultation. Submissions close on August 12.
What about benzophenone?
There is also some evidence benzophenone – a chemical produced when sunscreen that contains octocrylene degrades – may cause cancer at high concentrations.
This is based on studies in which mice and rats were fed benzophenone well above the concentration in sunscreens.
Octocrylene degrades slowly over time to benzophenone. Heat makes it degrade faster, especially at temperatures above 40°C.
The TGA has recommended restricting benzophenone to 0.0383% in sunscreens to ensure it remains safe during the product’s shelf life.
The Cancer Council advises storing sunscreens below 30°C.
The bottom line
The proposed restrictions are very conservative, based on worst-case scenarios.
But even in worst-case scenarios, the margin of safety for these ingredients is still below the level at which any negative effect was seen in animals.
The threat of cancer from sun exposure is far more serious than any potential negative effect from sunscreens.
If you do wish to avoid these chemicals before new limits are imposed, several sunscreens are available that provide high levels of protection with little or no homosalate and oxybenzone. For more information, consult product labels.
Ian Musgrave, Senior Lecturer in Pharmacology, University of Adelaide
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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5 Hip Exercises To Strengthen Bones & Improve Balance (Osteoporosis-Friendly)
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Today’s video choice was inspired by: your writer here just got back from the radiology clinic where she had her hips and spine scanned for bone density (I get the results in a week; wish me luck!).
This is an important topic, because…
- Bad news: hip fractures are common in adults over 50 and can lead to long recovery and loss of independence (or indeed, loss of life; too many people go into hospital with a broken hip, get an infection in hospital, and don’t come home)
- Good news: consistent, targeted exercises can strengthen bones and joints to reduce fracture risk and maintain an active, confident lifestyle (and indeed, one conducive to healthy longevity)
Dr. Alyssa Kuhn explains:
Use it or lose it
Dr. Kuhn recommends the following exercises:
- Side stomp: this gentle impact exercise involves stepping to the side and stomping to stimulate bone strengthening, with adjustable intensity and optional upper body support, aiming for 10–15 stomps per side.
- Weighted squat: you can strengthen your leg muscles and bones by doing controlled squats with or without weights (held at shoulder level), keeping an upright posture, avoiding forward bending, and placing weights on a raised surface to prevent unsafe lifting; aim for 10–12 reps, 2–3 sets.
- Heel drops: raise up onto your toes and let your heels drop to create vertical impact for bone strength, starting gently and increasing intensity gradually on soft surfaces or barefoot if comfortable, with a goal of 10–20 reps, 2–3 sets.
- Tandem walking: walk heel-to-toe in a straight line to challenge balance and lower fall risk, using a wall or counter for support and adjusting foot spacing if needed, aiming for 1–2 minutes per round, 2–3 rounds, focusing on control over speed.
- Hop (jumping): begin with supported hops to test readiness, then progress to controlled free jumps that keep knees aligned and hips engaged on landing to safely build hip bone strength, starting with 10–20 reps, 2–3 sets, and increasing gradually.
Find a way to build them (or at least: one or more of them) into your daily routine. A good example, since these are quite “casual” exercises and not the kind for which one necessarily gets changed and/or goes to the gym, is to do some of these while waiting for water to boil, or for the microwave, or things like that.
For more on each of these plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!)
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Before You Reach For That Tylenol…
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First, on names: we’ve titled this with “Tylenol” because that’s a well-known brand name, but the drug name is paracetamol or acetaminophen:
- paracetamol is the drug name used by the World Health Organization, and thus also most countries.
- acetaminophen is the drug name used in Canada, Colombia, Iran, Japan, US, and Venezuela.
They are absolutely the same drug.
Firstly, obviously, do avoid overdose
The safe dosage described on the packet is generally accurate (usually around 4g/day, spaced out at 1g per 4 hours), and the dose required for toxicity is generally about 10g, or 200mg/kg body weight, whichever is lower. Since a single dose usually contains 2x 500mg = 1g, that makes overdose all too easy.
The amount required for toxicity can be misleading too, because that’s assuming…
- a healthy liver
- no other health problems
- no other medications that interact or add to the toxicity
- no medications that strain the liver (as with many pro-drugs, and drugs in general that are metabolized by the liver, which is lots).
Which is a lot of assumptions! Especially given that the liver can only process so much at once, meaning that if your liver has a lot of things to do, it can get a backlog, and you think “I’m not taking anything with this painkiller that I shouldn’t” but your liver is still metabolizing the last of last night’s glass of wine and one of your regular medications from this morning, because previously it was still metabolizing things from the day before yesterday, and so on.
See also: How To Regenerate Your Liver ← the liver is an incredible organ that does an amazing job, but it can’t do that if you don’t do this
Please don’t overdose deliberately either. Intentional overdoses make up a very large portion of acetaminophen overdoses (exact figures vary from year to year and place to place, but it’s always high), and what a lot of people doing that don’t realize is:
- it’s a very unpleasant way to die. You’ll take it, you might get some initial symptoms within the first hours or you might not, then you’ll probably feel better, and then the next day or so, you’ll enter the organs-shutting-down stage that usually will take most of a week to kill you slowly and painfully. Often your kidneys will go first but it’ll usually be liver necrosis that deals the final blow.
- it’s very difficult to treat. Stomach-pumping might work if you get it within 1 hour of overdose, and activated charcoal might help if you get it within 2 hours. Acetylcysteine may reduce the toxicity if you get it within the 8–48 hour window (depending on the speed of gastric emptying), but whether or not that will help depends on the severity of the overdose and other factors, so this is not something to bet on. After 48 hours, a liver transplant is the last resort, without which, mortality is around 95%.
Unfortunately, this means that a lot of people who do not intend to die horribly, and hoped to either die peacefully or else be saved, die horribly instead.
Ok, that was not a cheerful topic but it is important, before moving on, we’ll just put this here for anyone it may benefit:
How To Stay Alive (When You Really Don’t Want To) ← this is about suicidality, in yourself or others
Secondly, that dosage is for occasional use only
The problem often starts like this:
❝Due to its perceived safety, paracetamol has long been recommended as the first line drug treatment for osteoarthritis by many treatment guidelines, especially in older people who are at higher risk of drug-related complications❞
People with chronic pain, whether high or low on the pain level of that chronic pain, can very easily get into a habit of “I’ll just take this to take the edge off”, for example when getting up in the morning (often a trigger for pain starting) or going to bed at night (one needs to sleep and the pain is a barrier to that).
But… Those events, getting up and going to bed, it means that taking the drug also becomes part of one’s morning/evening routine—with many people even metering the doses out into pill organizers for the week, with this in mind.
A large (n=582,961) study looked at two groups of people, all aged 65+:
- 180,483 people who had been prescribed paracetamol repeatedly (≥2 prescriptions within six months)
- 402,478 people of the same age who had never been prescribed paracetamol repeatedly
The findings? Bearing in mind that “≥2 prescriptions within six months” is not something generally considered excessive…
❝Acetaminophen use was associated with an increased risk of peptic ulcer bleeding (aHR 1.24; 95% CI 1.16, 1.34), uncomplicated peptic-ulcers (aHR 1.20; 95% CI 1.10, 1.31), lower gastrointestinal-bleeding (aHR 1.36; 95% CI 1.29, 1.46), heart-failure (aHR 1.09; 95% CI 1.06, 1.13), hypertension (aHR 1.07; 95% CI 1.04, 1.11), and chronic kidney disease (aHR 1.19; 95% CI 1.13, 1.24).❞
The researchers concluded:
❝Despite its perceived safety, acetaminophen is associated with several serious complications. Given its minimal analgesic effectiveness, the use of acetaminophen as the first-line oral analgesic for long-term conditions in older people requires careful reconsideration.❞
You can see the study itself here: Incidence of side effects associated with acetaminophen in people aged 65 years or more: a prospective cohort study using data from the Clinical Practice Research Datalink
What to use instead?
It’s been established that taking aspirin regularly isn’t great either:
See: Low-Dose Aspirin & Anemia and Aspirin, CVD Risk, & Potential Counter-Risks
And as for ibuprofen, we don’t have an article about that yet, but it’s gut-unhealthy (harms your microbiome), and besides, anything it can do, ginger can do as well or better (in head-to-head trials; we’re not speaking hyperbolically here):
Ginger Does A Lot More Than You Think ← in fact, it was even found as effective as the combination of acetaminophen, ibuprofen, and caffeine
There are other options though, and as pain is complicated and there’s no one-size-fits-all solution, we’ve compiled the following:
- Dial Down Your Pain
- Stop Pain Spreading
- Managing Chronic Pain (Realistically!)
- The 7 Approaches To Pain Management
- Science-Based Alternative Pain Relief ← when painkillers aren’t helping, these things might
Take care!
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Do We Need Sunscreen In Winter, Really?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small 😎
❝I keep seeing advice that we shoudl wear sunscreen out in winter even if it’s not hot or sunny, but is there actually any real benefit to this?❞
Short answer: yes (but it’s indeed not as critical as it is during summer’s hot/sunny days)
Longer answer: first, let’s examine the physics of summer vs winter when it comes to the sun…
In summer (assuming we live far enough from the equator to have this kind of seasonal variation), the part of the planet where we live is tilted more towards the sun. This makes it closer, and more importantly, it’s more directly overhead during the day. The difference in distance through space isn’t as big a deal as the difference in distance through the atmosphere. When the sun is more directly overhead, its rays have a shorter path through our atmosphere, and thus less chance of being blocked by cloud cover / refracted elsewhere / bounced back off into space before it even gets that far.
In winter, the opposite of all that is true.
Morning/evening also somewhat replicate this compared to midday, because the sun being lower in the sky has a similar effect to seasonal variation causing it to be less directly overhead.
For this reason, even though visually the sun may be just as bright on a winter morning as it is on a summer midday, the rays have been filtered very differently by the time they get to us.
This is one reason why you’re much less likely to get sunburned in the winter, compared to the summer (others include the actual temperature difference, your likely better hydration, and your likely more modest attire protecting you).
However…
The reason it is advisable to wear sunscreen in winter is not generally about sunburn, and is rather more about long-term cumulative skin damage (ranging from accelerated aging to cancer) caused by the UV rays—specifically, mostly UVA rays, since UVB rays (with their higher energy but shorter wavelength) have nearly all been blocked by the atmosphere.
Here’s a good explainer of that from the American Cancer Society:
UV (Ultraviolet) Radiation and Cancer Risk
👆 this may seem like a no-brainer, but there’s a lot explained here that demystifies a lot of things, covering ionizing vs non-ionizing radiation, x-rays and gamma-rays, the very different kinds of cancer caused by different things, and what things are dangerous vs which there’s no need to worry about (so far as best current science can say, at least).
Consequently: yes, if you value your skin health and avoidance of cancer, wearing sunscreen when out even in the winter is a good idea. Especially if your phone’s weather app says the UV index is “moderate” or above, but even if it’s “low”, it doesn’t hurt to include it as part of your skincare routine.
But what if sunscreens are dangerous?
Firstly, not all sunscreens are created equal:
Learn more: Who Screens The Sunscreens?
Secondly: consider putting on a protective layer of moisturizer first, and then the sunscreen on top. Bear in mind, this is winter we’re talking about, so you’re probably not going out in a bikini, so this is likely a face-neck-hands job and you’re done.
What about vitamin D?
Humans evolved to have more or less melanin in our skin depending on where we lived, and white people evolved to wring the most vitamin D possible out of the meagre sun far from the equator. Black people’s greater melanin, on the other hand, offers some initial protection against the sun (but any resultant skin cancer is then more dangerous than it would be for white people if it does occur, so please do use sunscreen whatever your skintone).
Nowadays many people live in many places which may or may not be the places we evolved for, and so we have to take that into account when it comes to sun exposure.
Here’s a deeper dive into that, for those who want to learn:
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Kettlebell Swings Are Not What Most People Think They Are (They’re Better)
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Commonly assumed to be mostly a shoulders-and-arms exercise, they’re actually mostly about the hips and core:
From the hips
Correctly executed kettlebell swings primarily strengthens muscles from the hamstrings and glutes the to abs and back; in other words, muscles whose strength is essential for power, posture, and injury prevention.
The core in particular is not to be underestimated, with deep stabilizing muscles supporting posture, balance, and movement. Strengthening these areas can also help reduce lower back pain.
How to do it correctly: start with your feet shoulder-width apart (this is important, if you like having knees) and grip the kettlebell with both hands. Hinge at your hips, lowering the kettlebell between your legs while keeping your back flat and core engaged. Then, drive your hips forward explosively to swing the kettlebell up to shoulder height before allowing it to return down with control. The most common mistake is using the arms to lift the kettlebell, but the real power should come from the hips to maximize benefits and prevent injury.
Example workout: 30 seconds of kettlebell swings followed by 30 seconds of rest, repeated for 10 sets. This 10-minute routine provides a full-body workout that builds strength and endurance. As you progress, you can increase the weight, duration, number of sets, etc.
Timeline of changes: within a few weeks of regular kettlebell swings, you should notice stronger glutes, better endurance, and improved posture. After a month, you may experience reduced lower back pain (if you had lower back pain) and more power in your everyday movements. By two to three months, visible muscle definition and fat loss are likely to become noticeable, along with increased overall strength.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Body Sculpting with Kettlebells for Women – by Lorna Kleidman
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Why do some of us vividly remember dreams, and others say they don’t dream?
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Some mornings, you wake up and the dream is right there. Clear and vivid. You might still feel the emotion in your chest, and it can take a few minutes to remember where you are and what was real.
Other mornings, you open your eyes and there is nothing. Just a quiet sense of having slept.
You might know people who think they do not dream. However, the reality is we all do. Sometimes we have many in one night.
What varies is whether people remember their dreams and how often they remember them.
Dmitriy Ganin/Pexels Dream recall myth vs reality
During the night, we cycle through periods of light sleep, deep sleep and rapid-eye-movement (REM) sleep. A full cycle takes about 90 minutes.
People generally spend more time in deep sleep in the first half of the night and more time in REM sleep in the second half.
The main function of deep sleep is restorative: to replenish energy, repair our bodies and help store memories.
REM sleep is important for memory consolidation and emotional processing. Later in the night, REM sleep becomes longer. This is the stage most closely linked to vivid, emotional dreaming.
If you wake up during or just after REM sleep, you are much more likely to remember a dream. If you wake from deep sleep, you probably will not, even though you were dreaming earlier. It isn’t a sign something is wrong; it’s simply how the sleeping brain works.
Another myth is dreams only happen in REM sleep. While REM dreams tend to be more intense and story-like, dreaming can happen in other stages, too; they are just often quieter and harder to recall.
So if you wake up some mornings with a clear recollection of your dream, and other mornings with nothing at all, that is completely normal. It doesn’t mean you didn’t dream. It just means you woke up at a different point in your sleep cycle.
Why do some people remember their dreams more often?
Several factors affect whether you recall dreams.
As you get older, your capacity to recall dreams decreases. Some studies suggest women are more likely to remember dreams than men. Some medications, such as antidepressants and sedatives, can affect your dream recall.
Timing plays a big role. We spend more time in REM sleep later in the night, so dreams that happen closer to morning are easier to remember. Waking up briefly during the night offers a chance to remember dreams before they fade. That’s why parents of young children and light sleepers, who are more likely to wake up from REM sleep, often report remembering more dreams.
How you wake up also matters. If someone jolts you awake, the dream can vanish in an instant. But if you are woken gently, someone softly calling your name, there is a better chance the dream lingers long enough for you to remember.
Some people are naturally “high recallers” and are just better at capturing their dreams before they fade. And therefore, they consistently remember dreams.
Why do some dreams feel intense?
Dreams can sometimes feel highly emotional, dramatic or unusually vivid. This is largely because REM sleep, the stage most associated with dreaming, involves increased activation of regions of the brain that control our emotions, such as the amygdala and limbic system.
This occurs alongside relatively reduced activity in parts of the prefrontal cortex that regulate logic and emotional control.
Stress, life changes or heightened emotions can make dreams feel more intense. Dreams often reflect elements of real-life experiences as the brain tries to process events from the day and consolidate them into long-term memory.
In most cases, having intense dreams is entirely normal and part of healthy emotional processing.
So is dreaming a reflection of good sleep?
Remembering your dreams does not automatically mean you had poor sleep, and forgetting them does not mean your sleep was perfect.
Rather than using dream recall as an indicator of sleep quality, it is more helpful to focus on how you feel during the day. Indicators such as feeling rested on waking and daytime energy provide a more meaningful indicator of your sleep health.
For most people, differences in dream recall and dream intensity are normal and shouldn’t cause concern. Dream frequency varies widely among people and across lifespans.
However, it may be helpful to seek advice from a health professional if:
- you experience persistent daytime exhaustion despite adequate time in bed
- nightmares are frequent, highly distressing or interfere with your mood and functioning
- sleep is regularly disrupted by awakenings, panic or prolonged difficulty returning to sleep.
If you feel rested, functional and emotionally stable during the day, occasional vivid dreams or changes in recall are completely fine and simply part of how healthy sleep unfolds.
Yaqoot Fatima, Professor of Sleep Health, University of the Sunshine Coast; Danielle Wilson, Research Fellow and Sleep Scientist at the Thompson Institute, University of the Sunshine Coast, and Nisreen Aouira, Research Program Manager, Let’s Yarn About Sleep, Thompson Institute, University of the Sunshine Coast
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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