Researchers from the University of Toronto have examined sleep habits among young people aged 16 to 30. The analysis is based on data from the Canadian Study of Adolescent Behaviors.
The results, published in Sleep Epidemiology, show a clear difference between young people who use pre-workout supplements and those who do not.
Individuals who had used the products within the past year were more than twice as likely to sleep only five hours or less per night.
Sleep plays an important role in concentration, learning, and physical development during youth, which is why the findings are attracting attention among the researchers behind the study.
What do the products contain?
Pre-workout supplements are marketed as products that can provide extra energy before exercise. They are especially popular among young people who train in fitness centers.
According to the researchers, many of the products contain large amounts of caffeine. One serving can contain between 90 and more than 350 milligrams of caffeine.
For comparison, a can of cola contains about 35 milligrams of caffeine, while a cup of coffee typically contains around 100 milligrams, according to the University of Toronto.
Link to sleep
Health authorities recommend that teenagers sleep between eight and ten hours per night. For young adults, the recommendation is seven to nine hours.
Researcher Kyle T. Ganson from the University of Toronto explains that pre-workout supplements have become popular among young people who want more energy for training.
However, the study shows that the use of these products is associated with significantly shorter sleep among young people.
Most people know the moment. You finally begin to relax after a long day, your eyes close, and sleep slowly starts to take over.
Then suddenly your body jerks. For a split second it can feel like you are slipping, falling or missing a step in the dark.
The strange sensation can be surprising, but sleep experts say it happens to millions of people and is usually completely harmless.
A strange sleep reflex
Doctors call the sudden movement a hypnic jerk. It normally appears right as the body shifts from being awake to entering the first stage of sleep.
During this transition, the muscles naturally begin to relax. Some sleep researchers believe the brain occasionally misreads that relaxation as a signal that the body is losing balance or falling.
In response, the nervous system quickly sends a signal through the muscles. That signal creates the sudden twitch that wakes someone up.
According to sleep research summarized by Medical News Today, these jolts most commonly occur in the earliest sleep stages when the body is still adjusting.
A possible survival instinct
Some scientists believe the reaction could be linked to early human survival.
One theory suggests the reflex may date back to prehistoric times when humans often slept in trees or unstable places. A quick muscle contraction might have helped prevent someone from falling during sleep.
While that explanation is still debated, experts agree the sensation itself is not dangerous.
What can trigger it
Certain daily habits appear to increase the chances of experiencing these sleep jolts. Sleep specialists often highlight several common triggers:
caffeine or nicotine later in the day
high stress levels
irregular sleep routines
intense exercise shortly before bedtime
Creating a consistent sleep schedule and limiting stimulants in the evening may help reduce how often it happens.
Mornings can feel heavy, especially when your brain has already started thinking about work tasks before the day has properly begun.
The commute often becomes a place where thoughts about to-do lists and upcoming conversations take over.
Fortunately, there are simple ways to make the journey to work calmer and more pleasant.
Listen to calming or uplifting sounds
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Music, podcasts, or audiobooks can help regulate your mood on the way to work.
According to psychotherapist Erica Schwartzberg, rhythmic sounds can influence the nervous system in a way that makes you calmer and more focused when you arrive.
It can also be helpful to choose something familiar, such as a favorite piece of music or a story you already know well.
Create a consistent morning routine
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A small daily routine can make a big difference. Psychotherapist Kristin Anderson, for example, suggests a short meditation, an affirmation, or a quick gratitude list.
The goal is to signal to the brain that the day begins with intention and calm rather than stress.
Bring something comforting on the journey
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Small sensory experiences can help the body relax.
A warm cup of coffee in your hand or a soft scarf around your neck can create a sense of comfort. These small things can help the body release tension.
Move your body
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Even light movement can make a difference. If you walk to work, you can extend your route slightly to get more fresh air.
If you drive or take public transportation, a few stretches before or after the trip can help loosen tense muscles.
Use voice memos for reflection
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The voice memo function on your phone can be used for more than simple recordings. You can use it to talk through your thoughts in the morning.
This could involve plans for the day, observations, or intentions, and over time the recordings can function as a kind of digital diary.
Practice gratitude
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Gratitude can influence your mood from the very start of the day. By thinking about or mentioning a few things you are grateful for, you can prepare your brain for a more optimistic approach to the day.
Avoid working during your commute
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It may feel productive to check emails or send quick messages on the way to work.
However, Kristin Anderson emphasizes that this pulls the brain into work mode too early.
By waiting to start work until you have actually arrived, you can begin the day with more energy and clarity.
Why mornings can feel heavy
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Many people experience that workdays already feel more difficult in the morning.
According to experts, this often happens because we mentally begin working before the day has started by reviewing tasks and imagining upcoming challenges.
Mental strain
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Mental activity before work can consume energy on tasks that have not yet begun. This may be one reason why mornings feel more exhausting.
Use the commute as a pause
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Instead of letting the trip to work become an extension of the workday, you can use it as a mental space in between.
Small rituals or relaxing activities can help create distance between home and work.
Small habits can make a big difference
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The individual tips may seem simple, but together they can change the experience of your commute.
Small adjustments in your routine can make the journey to work more pleasant and less stressful.
Start the day with intention
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When you actively choose small rituals or pauses in your morning routine, it can help you start the day in a calmer way.
This can make the transition into the workday easier and provide a better beginning to the day.
Many people experience headaches regularly. A stressful workday, dehydration, or poor sleep can easily lead to a dull ache in the head that fades after some rest or medication.
Because headaches are so common, most people rarely consider that they could signal something serious.
Yet doctors say that in rare cases, a sudden type of headache may require immediate medical attention.
Health experts warn that recognizing the difference between an ordinary headache and a dangerous one could be critical.
A rare but serious symptom
Medical specialists classify more than a dozen different headache types. Most, such as tension headaches or migraines, are painful but not life threatening.
However, physicians highlight a much rarer condition known as a thunderclap headache.
According to the Mayo Clinic, this type of pain appears suddenly and becomes extremely intense within seconds.
The unusual speed and severity are what make doctors treat it as a potential emergency.
When to seek help
Dr Amir Khan discussed the issue on the podcast No Appointment Necessary, warning that the symptom could be linked to bleeding in the brain.
Doctors stress that if such pain appears abruptly and reaches maximum intensity almost immediately, people should seek urgent medical care.
Possible causes
According to research and medical guidance from the Mayo Clinic and the American Migraine Foundation, thunderclap headaches can sometimes be linked to serious conditions such as:
bleeding around the brain
ruptured blood vessels
stroke
blood clots
severe spikes in blood pressure
infections affecting the brain
Doctors usually rely on CT scans, MRIs, or spinal fluid tests to identify the underlying cause and start treatment quickly.
In many countries, tattoos have moved from subculture to the mainstream.
Studies suggest that more than half of young adults today have at least one tattoo. As a result, tattoos have also become a topic of psychological research.
In the past, tattoos were often associated with deviant behavior or mental health problems.
More recent research, however, suggests that body art can largely be an expression of identity, culture, and personal style.
A study published in Scientific Reports, cited by News Medical, examines whether tattoos can also reveal something about people’s personalities.
A study in Cyprus
The study included 280 adults from Cyprus aged 18 to 64. Participants were recruited from universities and public places such as cafés.
All participants completed a questionnaire commonly used in psychological research to measure various personality traits.
The questionnaire assesses, among other things, impulsivity, emotional responses, and social relationships.
At the same time, participants recorded their tattoos on a detailed body map containing 1,099 sections.
This allowed researchers to calculate how much of the body’s surface was covered by tattoos.
A difference in the pattern
Of the 280 participants, 164 had at least one tattoo, while 116 had none.
The researchers then compared the participants’ personality questionnaires with the information about their tattoos.
The results first showed that people with tattoos had slightly higher average levels of impulsivity than those without tattoos.
However, the clearest relationship appeared elsewhere in the analysis.
It was not the number of tattoos, but how much of the body was tattooed that showed the strongest connection to certain personality traits.
People with a larger tattooed body surface more often showed higher levels of impulsivity and antagonism, a personality trait that can be associated with hostility and conflict.
At the same time, the researchers emphasize that the relationship explains only a small part of the differences between individuals.
Many people take vitamin D in the morning together with other supplements. This is often mainly a matter of habit and convenience, making it easier to remember.
However, some recommendations have suggested that taking vitamin D later in the day might affect sleep.
This is because the vitamin may influence the hormone melatonin, which helps the body regulate its circadian rhythm.
According to a review from Vinmec Healthcare System, there is still no clear research showing that the time of day makes a significant difference.
Food makes a difference
There is greater agreement, however, on how vitamin D should be taken.
The vitamin is fat-soluble, which means the body absorbs it better when it is taken together with food that contains fat.
Studies show that people had higher levels of vitamin D in their blood when they took the supplement with a larger meal.
In another study, vitamin D levels also increased when the vitamin was taken with fatty foods.
Foods such as eggs, nuts, seeds, and full-fat dairy products can therefore help the body absorb the vitamin more effectively.
Many people lack vitamin D
Vitamin D is unique because the body can produce it on its own through sunlight exposure on the skin. Nevertheless, many people still do not get enough.
This is especially true for people who live in areas with limited sunlight. Older adults, individuals with darker skin, and people who are overweight are also at higher risk of deficiency.
Overall, research suggests that the most important factor is not whether vitamin D is taken in the morning or in the evening. The key is to take it regularly and preferably together with a meal.
A stroke occurs when there is bleeding or a blood clot in the brain and is the fourth most common cause of death in Denmark. Quick treatment is crucial, which is why it is important to recognize the warning signs the body may show.
Sudden weakness in an arm
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A common sign of stroke is a sudden loss of strength in one arm. The person may struggle to lift the arm or notice that it drops when trying to hold it up.
Loss of strength in a leg
Stroke can also appear as sudden weakness in one leg, which may make it difficult to stand or walk normally.
Trouble speaking
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If speech suddenly becomes unclear or incoherent, it may be a sign of stroke.
Difficulty finding words
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Some people suddenly struggle to find the right words even though they know what they want to say.
Weakness on one side of the face
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Another typical sign is weakness in one side of the face.
Facial asymmetry
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When the person tries to smile, the face may appear uneven because one corner of the mouth does not lift.
Sudden loss of vision
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Stroke can also cause sudden loss of vision in one or both eyes.
Confusion and difficulty understanding
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Some people suddenly become confused or have trouble understanding their surroundings.
Problems controlling movements
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Stroke may cause sudden difficulty controlling movements or fine motor skills.
Severe headache without clear cause
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A sudden and intense headache without an obvious reason can also be a symptom.
Balance problems
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Some people experience sudden balance issues that make it difficult to stand or walk.
Double vision and slurred speech
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Balance problems may also occur together with double vision or unclear speech.
Call emergency services immediately if symptoms appear
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If even one of these symptoms occurs, it is important to call emergency services immediately so the person can receive treatment as quickly as possible.
Metabolic syndrome is a collective term for several conditions that increase the risk of, among other things, cardiovascular disease and type 2 diabetes. An important factor in this context is insulin resistance.
Insulin resistance means that the body’s cells respond less effectively to insulin. This can make it more difficult for the body to regulate blood sugar.
Researchers are therefore increasingly investigating how different lifestyle factors affect metabolism.
Sleep is one of the factors that several studies have shown may play a role.
Study of sleep
A study published in BMJ Open Diabetes Research & Careanalyzed data from the American health survey, the National Health and Nutrition Examination Survey.
The researchers reviewed information from 23,475 adult participants. Pregnant individuals and people under the age of 20 were not included in the analysis.
In the study, participants’ sleep duration was compared with a calculation of the body’s estimated glucose metabolism.
This measurement is based, among other things, on long-term blood sugar levels, blood pressure, and waist circumference, and it is used to assess the degree of insulin resistance.
The results
The analysis showed a clear relationship between sleep duration and the body’s handling of blood sugar.
According to the study, the most beneficial sleep duration was around 7 hours and 19 minutes per night. Up to this level, longer sleep was associated with better insulin sensitivity.
When sleep exceeded this amount, however, the data showed a tendency toward poorer values for the body’s glucose metabolism.
The study also suggests that people who get too little sleep during the week may benefit from getting a little extra sleep on weekends.
At the same time, the researchers emphasize that the results show an association and not necessarily a direct cause.
Research in nutrition has increasingly focused on microorganisms in the gut and their importance for the body’s functions.
According to research from Tufts University, diet plays a central role in supporting this biological system.
The gut microbiota influences digestion, metabolism, and the body’s ability to regulate blood sugar.
When the balance within this environment is disrupted, research suggests that it may be associated with metabolic and cardiovascular problems.
Studies also indicate that insufficient intake of certain nutrients can increase the risk of diseases such as obesity and type 2 diabetes.
Researchers therefore highlight nutritional strategies as a key element in prevention.
Two types of nutrients
A central element in the research is dietary fiber, which is divided into soluble and insoluble types.
Soluble fiber can bind water in the intestines and affects the pace of digestion, which may stabilize blood sugar and contribute to lower cholesterol levels.
Insoluble fiber works differently. It primarily helps increase stool bulk and thereby supports a stable digestive process.
Dietary fiber occurs naturally in a range of foods. Fruits, vegetables, legumes, and oats often contain soluble fiber, while whole grains, nuts, and seeds are typical sources of insoluble fiber.
A growing dietary focus
According to the U.S. dietary guidelines, adults should consume between 22 and 34 grams of fiber daily, depending on age and gender.
The guidelines also recommend around 14 grams of fiber per 1,000 calories, as stated in the Dietary Guidelines for Americans.
However, several studies show that many adults do not reach these levels.
As a result, dietary supplements are in some cases discussed as a possible solution, although researchers recommend that dietary changes occur gradually.
Taking medication every day is routine for millions of people with high blood pressure. Tablets are often taken automatically as part of a morning habit, and most patients rarely think twice about what is inside the packet.
Health authorities are now advising people to check their medicine more carefully after a packaging mistake involving a widely prescribed treatment.
A production error has led to a recall of certain boxes of the blood pressure medication ramipril after concerns that some packs may contain the wrong tablets.
Manufacturing issue
The UK’s Medicines and Healthcare products Regulatory Agency (MHRA) has identified a problem affecting a specific batch of ramipril produced by Crescent Pharma.
Investigations suggest the error occurred during the packaging stage at a factory where multiple medicines are handled.
Some boxes labelled as ramipril 5mg may contain blister strips of amlodipine, another medication used to treat high blood pressure.
The affected packs can be identified by the batch number GR164099 printed on the outer packaging.
Advice for patients
People who have this batch are advised to check the blister packs inside the box to confirm that the tablets match the label.
If the blister strips are labelled amlodipine instead of ramipril, the medication should be returned to a pharmacy.
Health officials say the risk to patients is considered relatively low because both medicines are used to treat the same condition.
Possible symptoms from taking the wrong tablets may include:
dizziness
low blood pressure
fatigue or feeling faint
Ramipril belongs to a group of drugs called ACE inhibitors, which help widen blood vessels and reduce pressure on the heart.
Amlodipine works differently. It is a calcium channel blocker that relaxes the muscles in the blood vessel walls, helping blood flow more easily.
