Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why
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Protecting yourself and family from mosquito bites can be challenging, especially in this hot and humid weather. Protests from young children and fears about topical insect repellents drive some to try alternatives such as wristbands, patches and stickers.
These products are sold online as well as in supermarkets, pharmacies and camping stores. They’re often marketed as providing “natural” protection from mosquitoes.
But unfortunately, they aren’t a reliable way to prevent mosquito bites. Here’s why – and what you can try instead.
Why is preventing mosquito bites important?
Mosquitoes can spread pathogens that make us sick. Japanese encephalitis and Murray Valley encephalitis viruses can have potentially fatal outcomes. While Ross River virus won’t kill you, it can cause potentially debilitating illnesses.
Health authorities recommend preventing mosquito bites by: avoiding areas and times of the day when mosquitoes are most active; covering up with long sleeved shirts, long pants, and covered shoes; and applying a topical insect repellent (a cream, lotion, or spray).
I don’t want to put sticky and smelly repellents on my skin!
While for many people, the “sting” of a biting mosquitoes is enough to prompt a dose of repellent, others are reluctant. Some are deterred by the unpleasant feel or smell of insect repellents. Others believe topical repellents contain chemicals that are dangerous to our health.
However, many studies have shown that, when used as recommended, these products are safe to use. All products marketed as mosquito repellents in Australia must be registered by the Australian Pesticides and Veterinary Medicines Authority; a process that provides recommendations for safe use.
How do topical repellents work?
While there remains some uncertainty about how the chemicals in topical insect repellents actually work, they appear to either block the sensory organs of mosquitoes that drive them to bite, or overpower the smells of our skin that helps mosquitoes find us.
Diethytolumide (DEET) is a widely recommended ingredient in topical repellents. Picaridin and oil of lemon eucalyptus are also used and have been shown to be effective and safe.
How do other products work?
“Physical” insect-repelling products, such as wristbands, coils and candles, often contain a botanically derived chemical and are often marketed as being an alternative to DEET.
However, studies have shown that devices such as candles containing citronella oil provide lower mosquito-bite prevention than topical repellents.
A laboratory study in 2011 found wristbands infused with peppermint oil failed to provide full protection from mosquito bites.
Even as topical repellent formulations applied to the skin, these botanically derived products have lower mosquito bite protection than recommended products such as those containing DEET, picaridin and oil of lemon eucalyptus.
Wristbands infused with DEET have shown mixed results but may provide some bite protection or bite reduction. DEET-based wristbands or patches are not currently available in Australia.
There is also a range of mosquito repellent coils, sticks, and other devices that release insecticides (for example, pyrethroids). These chemicals are primarily designed to kill or “knock down” mosquitoes rather than to simply keep them from biting us.
What about stickers and patches?
Although insect repellent patches and stickers have been available for many years, there has been a sudden surge in their marketing through social media. But there are very few scientific studies testing their efficacy.
Our current understanding of the way insect repellents work would suggest these small stickers and patches offer little protection from mosquito bites.
At best, they may reduce some bites in the way mosquito coils containing botanical products work. However, the passive release of chemicals from the patches and stickers is likely to be substantially lower than those from mosquito coils and other devices actively releasing chemicals.
One study in 2013 found a sticker infused with oil of lemon eucalyptus “did not provide significant protection to volunteers”.
Clothing impregnated with insecticides, such as permethrin, will assist in reducing mosquito bites but topical insect repellents are still recommended for exposed areas of skin.
Take care when using these products
The idea you can apply a sticker or patch to your clothing to protect you from mosquito bites may sound appealing, but these devices provide a false sense of security. There is no evidence they are an equally effective alternative to the topical repellents recommended by health authorities around the world. It only takes one bite from a mosquito to transmit the pathogens that result in serious disease.
It is also worth noting that there are some health warnings and recommendations for their use required by Australian Pesticides and Veterinary Medicines Authority. Some of these products warn against application to the skin (recommending application to clothing only) and to keep products “out of reach of children”. This is a challenge if attached to young children’s clothing.
Similar warnings are associated with most other topical and non-topical mosquito repellents. Always check the labels of these products for safe use recommendations.
Are there any other practical alternatives?
Topical insect repellents are safe and effective. Most can be used on children from 12 months of age and pose no health risks. Make sure you apply the repellent as a thin even coat on all exposed areas of skin.
But you don’t need “tropical strength” repellents for short periods of time outdoors; a range of formulations with lower concentrations of repellent will work well for shorter trips outdoors. There are some repellents that don’t smell as strong (for example, children’s formulations, odourless formulations) or formulations that may be more pleasant to use (for example, pump pack sprays).
Finally, you can always cover up. Loose-fitting long-sleeved shirts, long pants, and covered shoes will provide a physical barrier between you and mosquitoes on the hunt for your or your family’s blood this summer.
Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What happens when I stop taking a drug like Ozempic or Mounjaro?
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Hundreds of thousands of people worldwide are taking drugs like Ozempic to lose weight. But what do we actually know about them? This month, The Conversation’s experts explore their rise, impact and potential consequences.
Drugs like Ozempic are very effective at helping most people who take them lose weight. Semaglutide (sold as Wegovy and Ozempic) and tirzepatide (sold as Zepbound and Mounjaro) are the most well known in the class of drugs that mimic hormones to reduce feelings of hunger.
But does weight come back when you stop using it?
The short answer is yes. Stopping tirzepatide and semaglutide will result in weight regain in most people.
So are these medications simply another (expensive) form of yo-yo dieting? Let’s look at what the evidence shows so far.
It’s a long-term treatment, not a short course
If you have a bacterial infection, antibiotics will help your body fight off the germs causing your illness. You take the full course of medication, and the infection is gone.
For obesity, taking tirzepatide or semaglutide can help your body get rid of fat. However it doesn’t fix the reasons you gained weight in the first place because obesity is a chronic, complex condition. When you stop the medications, the weight returns.
Perhaps a more useful comparison is with high blood pressure, also known as hypertension. Treatment for hypertension is lifelong. It’s the same with obesity. Medications work, but only while you are taking them. (Though obesity is more complicated than hypertension, as many different factors both cause and perpetuate it.)
Obesity drugs only work while you’re taking them. KK Stock/Shutterstock Therefore, several concurrent approaches are needed; taking medication can be an important part of effective management but on its own, it’s often insufficient. And in an unwanted knock-on effect, stopping medication can undermine other strategies to lose weight, like eating less.
Why do people stop?
Research trials show anywhere from 6% to 13.5% of participants stop taking these drugs, primarily because of side effects.
But these studies don’t account for those forced to stop because of cost or widespread supply issues. We don’t know how many people have needed to stop this medication over the past few years for these reasons.
Understanding what stopping does to the body is therefore important.
So what happens when you stop?
When you stop using tirzepatide or semaglutide, it takes several days (or even a couple of weeks) to move out of your system. As it does, a number of things happen:
- you start feeling hungry again, because both your brain and your gut no longer have the medication working to make you feel full
When you stop taking it, you feel hungry again. Stock-Asso/Shutterstock - blood sugars increase, because the medication is no longer acting on the pancreas to help control this. If you have diabetes as well as obesity you may need to take other medications to keep these in an acceptable range. Whether you have diabetes or not, you may need to eat foods with a low glycemic index to stabilise your blood sugars
- over the longer term, most people experience a return to their previous blood pressure and cholesterol levels, as the weight comes back
- weight regain will mostly be in the form of fat, because it will be gained faster than skeletal muscle.
While you were on the medication, you will have lost proportionally less skeletal muscle than fat, muscle loss is inevitable when you lose weight, no matter whether you use medications or not. The problem is, when you stop the medication, your body preferentially puts on fat.
Is stopping and starting the medications a problem?
People whose weight fluctuates with tirzepatide or semaglutide may experience some of the downsides of yo-yo dieting.
When you keep going on and off diets, it’s like a rollercoaster ride for your body. Each time you regain weight, your body has to deal with spikes in blood pressure, heart rate, and how your body handles sugars and fats. This can stress your heart and overall cardiovascular system, as it has to respond to greater fluctuations than usual.
Interestingly, the risk to the body from weight fluctuations is greater for people who are not obese. This should be a caution to those who are not obese but still using tirzepatide or semaglutide to try to lose unwanted weight.
How can you avoid gaining weight when you stop?
Fear of regaining weight when stopping these medications is valid, and needs to be addressed directly. As obesity has many causes and perpetuating factors, many evidence-based approaches are needed to reduce weight regain. This might include:
- getting quality sleep
- exercising in a way that builds and maintains muscle. While on the medication, you will likely have lost muscle as well as fat, although this is not inevitable, especially if you exercise regularly while taking it
Prioritise building and maintaining muscle. EvMedvedeva/Shutterstock - addressing emotional and cultural aspects of life that contribute to over-eating and/or eating unhealthy foods, and how you view your body. Stigma and shame around body shape and size is not cured by taking this medication. Even if you have a healthy relationship with food, we live in a culture that is fat-phobic and discriminates against people in larger bodies
- eating in a healthy way, hopefully continuing with habits that were formed while on the medication. Eating meals that have high nutrition and fibre, for example, and lower overall portion sizes.
Many people will stop taking tirzepatide or semaglutide at some point, given it is expensive and in short supply. When you do, it is important to understand what will happen and what you can do to help avoid the consequences. Regular reviews with your GP are also important.
Read the other articles in The Conversation’s Ozempic series here.
Natasha Yates, General Practitioner, PhD Candidate, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Happiness Cure – by Dr. Anders Hansen
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The author, a psychiatrist, makes the argument that we should, and could, be happier—not all the time, and certainly not always “dialled up to eleven”, but definitely more than we are. This book explains how.
After an introductory couple of chapters about evolutionary psychology (illustrating where our fundamental emotions came from), he tackles the biggest enemies of happiness: anxiety and depression, each in a chapter of their own, before taking on a third beast, loneliness.
By offering reframes and new perspectives (because often we place too much or too little weight on the wrong things, due to an array of dysfunctional cognitive biases), he looks to help us to allow ourselves to feel the things we need to feel, and then continue being, most of the time, happy.
For Dr. Hansen, moderate happiness should be our default condition, punctuated by moments of greater happiness, and also by moments of unhappiness (e.g. anxiety, sadness, etc). He makes the argument that too many people spend a lot of time either wildly oscillating between emotional states, or else digging oneself further into an increasingly overwhelming state (usually: anxiety or depression), that can then be tricky to get out of, especially if trying the wrong way, e.g. by pursing happiness single-mindedly.
He also recommends the usual things that you might expect; exercise, getting good rest, and so forth, but mostly this book is not about that.
The style is very light and educational, clearly written for maximum comprehension, at the expense of precision (there are many small factual errors that do not detract from the actual thrust of the advice).
Bottom line: if you’d like to be happier, this book may help—especially by making it easier to identify why you’re not happy, since the obvious reasons are often not the fundamental reasons.
Click here to check out The Happiness Cure, and increase your happiness!
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Escape From The Clutches Of Shame
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We’ve written before about managing various emotions, including “negative” ones. We put that in “scare quotes” because they also all have positive aspects, that are just generally overshadowed by the fact that the emotions themselves are not pleasant. But for example…
We evolved our emotions, including the “negative” ones, for our own benefit as a species:
- Stress keeps us safe by making sure we take important situations seriously
- Anger keeps us safe by protecting us from threats
- Disgust keeps us safe by helping us to avoid things that might cause disease
- Anxiety keeps us safe by ensuring we don’t get complacent
- Guilt keeps us safe by ensuring we can function as a community
- Sadness keeps us safe by ensuring we value things that are important to us, and learn to become averse to losing them
- …and so on
You can read more about how to turn these off (or rather, at least pause them) when they’re misfiring and/or just plain not convenient, here:
While it’s generally considered good to process feelings instead of putting them aside, the fact is that sometimes we have to hold it together while we do something, such that we can later have an emotional breakdown at a convenient time and place, instead of the supermarket or bank or office or airport or while entertaining houseguests or… etc.
Today, though, we’re not putting things aside, for the most part (though we will get to that too).
We’ll be dealing with shame, which is closely linked to the guilt we mentioned in that list there.
See also: Reconsidering the Differences Between Shame and Guilt
Shame’s purpose
Shame’s purpose is to help us (as a community) avoid anti-social behavior for which we might be shamed, and thus exiled from the in-group. It helps us all function better together, which is how we thrive as a species.
Shame, therefore, is often assumed to be something we can (and possibly should) use to ensure that we (ourselves and/or others) “do the right thing”.
But there’s a catch…
Shame only works negatively
You may be thinking “well duh, it’s a negative emotion”, but this isn’t about negativity in the subjective sense, but rather, positive vs negative motivation:
- Positive motivation: motivation that encourages us to do a given thing
- Negative motivation: motivation that encourages us to specifically not do a given thing
Shame is only useful as a negative motivation, i.e., encouraging us to specifically not do a given thing.
Examples:
- You cannot (in any way that sticks, at least) shame somebody into doing more housework.
- You can, however, shame somebody out of drinking and driving.
This distinction matters a lot when it comes to how we are with our children, or with our employees (or those placed under us in a management structure), or with people who otherwise look to us as leaders.
It also matters when it comes to how we are with ourselves.
Here’s a paper about this, by the way, with assorted real-world examples:
The negative side of motivation: the role of shame
From those examples, we can see that attempts to shame someone (including oneself) into doing something positive will generally not only fail, they will actively backfire, and people (including oneself) will often perform worse than pre-shaming.
Looking inwards: healthy vs unhealthy shame
Alcoholics Anonymous and similar programs use a degree of pro-social shame to help members abstain from the the act being shamed.
Rather than the unhelpful shame of exiling a person from a group for doing a shameful thing, however, they take an approach of laying out the shame for all to see, feeling the worst of it and moving past it, which many report as being quite freeing emotionally while still [negatively] motivational to not use the substance in question in the future (and similar for activity-based addictions/compulsions, such as gambling, for example).
As such, if you are trying to avoid doing a thing, shame can be a useful motivator. So by all means, if it’s appropriate to your goals, tell your friends/family about how you are now quitting this or that (be it an addiction, or just something generally unhealthy that you’d like to strike off your regular consumption/activity list).
You will still be tempted! But the knowledge of the shame you would feel as a result will help keep you from straying into that temptation.
If you are trying to do a thing, however, (even something thought of in a negative frame, such as “lose weight”), then shame is not helpful and you will do best to set it aside.
You can shame yourself out of drinking sodas (if that’s your plan), but you can’t shame yourself into eating healthy meals. And even if your plan is just shaming yourself out of eating unhealthy food… Without a clear active positive replacement to focus on instead, all you’ll do there is give yourself an eating disorder. You’ll eat nothing when people are looking, and then either a) also eat next to nothing in private or else b) binge in secret, and feel terrible about yourself, neither of which are any good for you whatsoever.
Similarly, you can shame yourself out of bed, but you can’t shame yourself into the gym:
Let it go
There are some cases, especially those where shame has a large crossover with guilt, that it serves no purpose whatsoever, and is best processed and then put aside.
For example, if you did something that you are ashamed of many years ago, and/or feel guilty about something that you did many years ago, but this is not an ongoing thing for you (i.e., it was a one-off bad decision, or a bad habit that have now long since dropped), then feeling shame and/or guilt about that does not benefit you or anyone else.
As to how to process it and put it aside, if your thing harmed someone else, you could see if there’s a way to try to make amends (even if without confessing ill, such as by acting anonymously to benefit the person/group you harmed).
And then, forgive yourself. Regardless of whether you feel like you deserve it. Make the useful choice, that better benefits you, and by extension those around you.
If you are religious, you may find that of help here too. We’re a health science publication not a theological one, but for example: Buddhism preaches compassion including for oneself. Judaism preaches atonement. Christianity, absolution. For Islam, mercy is one of the holiest ideals of the religion, along with forgiveness. So while religion isn’t everyone’s thing, for those for whom it is, it can be an asset in this regard.
For a more worldly approach:
To Err Is Human; To Forgive, Healthy (Here’s How To Do It) ← this goes for when the forgiveness in question is for yourself, too—and we do write about that there (and how)!
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New cases of meningococcal disease have been detected. What are the symptoms? And who can get vaccinated?
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Two Tasmanian women have been hospitalised with invasive meningococcal disease, bringing the number of cases nationally so far this year to 48. Health authorities are urging people to watch for symptoms and to check if they’re eligible for vaccination.
Invasive meningococcal disease is a rare but life-threatening illness caused by the bacteria Neisseria meningitidis. Invasive means the infection spreads rapidly through the blood and into your organs.
Early emergency medical care is important for survival and to reduce the chance of long-term complications. Even in those who survive, up to 30% suffer permanent cognitive, physical or psychological disabilities.
Thankfully, vaccines are available to protect against it.
How do you catch it?
Around one in ten people carry the meningococcal bacteria in their nose or throats.
The bacteria does not easily pass from person to person by breathing the same air or sharing drinks or food – and the bacteria do not survive well outside the human body.
It is spread through close and prolonged contact of oral and respiratory secretions, such as saliva, from others who live in your household or through deep, intimate kissing.
There is no way to know if you carry the bacteria, as carriers don’t have symptoms.
Who is most at risk?
Meningococcal disease can affect anyone.
But infants under one, adolescents and young adults aged 15–25 years, and people without a spleen or who are immunosuppressed are at a higher risk of developing invasive disease.
Meningococcal disease notifications by age and sex
Babies and teens are more likely to contract the disease than other age groups. National Notifiable Disease Surveillance System Although sensitive to common antibiotics such as penicillin, the meningococcal bacteria can cause severe infection and death in a matter of hours. The difficulty in picking up meningococcal disease early is that, early on, it can mimic common viral illnesses that people would recover from without any treatment.
Most people experience a sudden onset of fever, difficulty looking at light and/or a rash. The rash is non-blanching, meaning it doesn’t fade when you apply pressure to it. But early in the illness, it can start out as a blanching rash that fades with pressure.
Young infants may also become irritable, have difficulty waking up, or refuse to feed.
The bacteria usually causes a meningitis – inflammation of the lining around the brain and spinal cord – or a bloodstream infection, called septicemia or sepsis. But sometimes it can cause an infection of the bone, lungs (pneumonia) or eyes (conjunctivitis).
Protection against different strains
There are 13 types of meningococcal bacteria that cause invasive disease, but types A, B, C, W and Y cause the most illness.
The rapid disease progression occurs because the bacteria has a sugar capsule which allows it to evade the immune system.
But each of the 13 types has its own unique capsule. So immunity to one strain does not offer immunity to other strains.
Currently, two types of vaccines are available: a vaccine that protects against meningococcal A, C, W and Y (MenACWY); and another vaccine that protects against meningococcal B.
The vaccines are manufactured differently and therefore have different mechanisms of protection.
The MenACWY vaccine uses parts of the sugar capsule within each of the bacteria and joins them to a protein. This is called a “conjugate vaccine” and allows for a better immune response, especially in young infants.
The MenB vaccine does not contain the sugar capsule but includes four other proteins from the surface of the meningococcal B bacteria.
Both vaccines are registered for all people aged six months and older, and are safe for immunocompromised people.
MenACWY vaccine
The MenACWY vaccine is funded under the National Immunisation Program, and given for free, to all infants aged 12 months. There is also a free catch-up program for teens in Year 10.
The MenACWY vaccine protects against disease and also decreases the bacteria load in the throat, reducing the likelihood of transmission to others.
MenB vaccine
The MenB vaccine recommended for all infants aged six weeks or more. But it’s only available for free to infants in South Australia and Queensland, through state-based programs, and to Aboriginal and Torres Strait Islander infants nationally, via the National Immunisation Program.
Parents of non-Indigenous infants in other states will pay around A$220–270 for two doses of the MenB vaccine.
The MenB vaccine is highly protective against invasive disease for the person who receives the vaccine. But it does not eradicate the bacteria from the throat, nor does it decrease spread of the bacteria to others.
Reducing meningococcal disease
Other people who are at high risk of meningococcal exposure are also recommended for vaccination: people without a functional spleen, those with certain immunocompromising conditions, certain travellers and some lab workers.
Since the rollout of the conjugate MenC vaccine in 2001 and the MenACWY in 2018, rates of invasive meningococcal disease have dropped dramatically, from 684 cases in 2002, to 136 cases in 2024. The most common strain to cause disease is now meningococcal B.
Meningococcal notifications by jurisdiction
Vaccination has reduced case numbers. National Notifiable Disease Surveillance System Another reason for adults to get vaccinated
The MenB vaccine has also been shown to lower rates of another bacterial infection, gonorrhoea, by 33–47%. This is because the gonococcal bacteria is closely related and shares similar surface protein structures to meningococcal bacteria.
In Australia, rates of gonorrhea have doubled over the past ten years , with higher rates among young Aboriginal and Torres Islander people.
The Northern Territory began offering the vaccine to people aged 14 to 19 last year as part of a research trial.
Further research is underway in Australia to better understand the meningococcal bacteria, its capability to evade the immune system and the cross protection against gonorrhoea.
Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Exercise and Fat Loss (5 Things You Need To Know)
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It’s easy to think “I’ll eat whatever; I can always burn it off later”, and if it’s an odd occasion, then that’s fine; indeed, a fit and healthy body can usually weather small infrequent dietary indiscretions easily. But…
You can’t outrun a bad diet
Exercise can create a calorie deficit, but over time, the body balances this out by adjusting one’s metabolism, leading to a plateau in fat loss—and as you might know, you can’t out-exercise a bad diet. On the contrary, dietary adjustments are crucial for fat loss and body recomposition.
About that calorie deficit in the first place, by the way: extreme calorie deficits through exercise alone can lead to muscle loss, reduced energy, and thus sabotage long-term fat loss because having muscle mass increases one’s base metabolic rate (while having fat does not).
Another thing to bear in mind about exercise is that longer workouts without adequate rests in between can cause burnout, injury, or weight gain due to the body doing its best to conserve energy.
So, a good diet is a necessary condition for both muscle maintenance and fat loss.
Five Key Diet Tips:
- Include foods you love: don’t feel obliged cut out favorite foods that are a little unhealthy; incorporate them in moderation for sustainability.
- Keep adjustments small: avoid making drastic dietary changes all at once; make gradual tweaks to prevent feeling deprived.
- Prioritize protein: focus on including a protein source in every meal to increase satiety and aid in muscle building.
- Avoid low-calorie diets: drastically cutting calories can lead to muscle loss, metabolic adaptation, and overeating.
- Embrace diet evolution: changes may not feel sustainable at first, but adjustments over time help achieve long-term balance. You can always “adjust course” as you go.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Are You A Calorie-Burning Machine?
Take care!
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Could cutting back on caffeine really give you more vivid dreams? Here’s what the science says
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Have you recently cut down on caffeine and feel like you’re having the most vivid dreams of your life?
While there are a number of potential benefits of reducing our caffeine intake – such as whiter teeth and fewer trips to the toilet – we often hear one downside of cutting back on caffeine is the emergence of vivid (and sometimes scary) dreams.
It’s a strange and specific effect that many people say kicks in within days of reducing caffeine intake.
But is there actually any science behind this? Let’s look at what the research can tell us.
Kristina Paukshtite/Pexels How caffeine affects sleep
Caffeine is a stimulant that makes us feel alert and awake. It works by blocking a chemical in our brain called adenosine.
Adenosine usually builds up during the day while we’re awake and active. By the evening, the build-up of adenosine in our brains helps us to feel sleepy. Adenosine gets cleared away while we sleep and we wake ideally feeling refreshed, ready for the adenosine to build up again.
When we have caffeine, it blocks adenosine’s signal. So, while the adenosine is still there, we don’t feel the sleepiness as strongly. When the caffeine wears off, our urge to sleep increases (the caffeine crash).
Caffeine has a half-life of around three to six hours, meaning half the caffeine we consume is still in our body after this time and, importantly, still affecting adenosine. That’s why, for many people, having caffeine in the afternoon or evening can make it harder to fall asleep at night.
By interfering with our adenosine signalling, caffeine can also make our sleep more disrupted and reduce the overall amount of sleep we get. This is especially true for our deep, restorative non-rapid eye movement (NREM) sleep. Overall, the research clearly shows the later we have caffeine and the more we have, the worse it is for our sleep.
There’s not a lot of direct research on whether cutting down on caffeine makes our dreams more vivid. Most studies focus on how caffeine affects sleep rather than what happens in our dreams.
But that doesn’t mean we’re totally in the dark. We know sleep quality and dreaming are closely linked.
So why might less caffeine = more vivid dreams?
Even though there’s no direct proof, people keep saying the same thing: they cut back on caffeine and within a few nights, their dreams start feeling more vivid, detailed, or just plain weird.
While cutting back on caffeine will not directly cause vivid dreams, there is a plausible link. Since caffeine can reduce total sleep and increase night-time wake-ups, especially when consumed later in the day, cutting back can let our body “rebound”. When we get more sleep, this can increase the amount of rapid eye movement (REM) sleep we get.
REM is a phase of sleep when our body is relaxed but our brain is very active. It’s also the stage of sleep associated with dreams. More REM sleep can mean more opportunity for our brain to produce vivid and elaborate dreams.
REM sleep is also the stage of sleep we are most likely to wake up from during the night, and if we wake up from REM sleep we are likely to remember our dreams, because they are “fresh” in our memory.
So, cutting back on caffeine can mean we get more REM sleep, which means more opportunity to dream and more opportunity to remember our dreams.
Of course, sleep is complex and so are dreams. Not everyone will suddenly have vivid dreams after ditching caffeine, and the effect might only last for a few days or weeks.
The bottom line is there’s not a lot of hard evidence linking cutting back on caffeine to vivid dreams, but there could be an association. Caffeine affects our sleep. Sleep affects our dreaming. And when we take caffeine out of the equation, or reduce it, this might give our brain a chance to spend more time in REM sleep.
It’s all in the timing
When we think of caffeine, we commonly think of coffee and energy drinks. But caffeine can also be found in certain fizzy drinks, chocolate, tea, pre-workout supplements and medications.
Caffeine has a number of benefits, including for cognitive function and mental health. For example, some studies have shown coffee drinkers have a lower risk of depression, while caffeine has been associated with a reduced risk of neurodegenerative diseases such as Parkinson’s disease. Coffee also contains B vitamins and antioxidants which are essential components of a healthy diet.
For shiftworkers, particularly those working at night, caffeine is often a way to manage fatigue. And even those of us who don’t do shift work may not be able to get stuck into the day’s tasks without that first (or second) cup of coffee.
If you’re not keen to cut out caffeine completely, but want to optimise your sleep, it’s all in the timing. Try avoiding caffeine for at least eight hours before bedtime, and steer clear of big doses within 12 hours of bedtime. Your sleep may thank you and your dreams may just surprise you.
Charlotte Gupta, Sleep Researcher, Appleton Institute, HealthWise Research Group, CQUniversity Australia and Carissa Gardiner, Postdoctoral Research Fellow – Sports Performance, Recovery, Injury, and New Technologies, Australian Catholic University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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