However, “generation turns out like part of everybody’s bedtime regimen,” says Raj Dasgupta, M.D., a nap specialist and assistant professor of scientific medication at Keck Faculty of Drugs on the College of Southern California. “You fluff your pillows and get beneath the sheets to comfortable up along with your cellphone in mattress.” Actually, some research unearths that 71% of folks sleep with their telephones of their palms, on their beds, or on their nightstands—and that quantity may well be low.
Display screen-dimming settings that block blue gentle (such because the iPhone’s Night time Shift) and virtual time-use monitoring apps additionally imply we’re now the usage of generation to battle generation, says Dasgupta. There’s a spot for tech for your sleep regimen—particularly if you happen to swear through bedtime meditation apps, for instance. However slightly little bit of separation can do us all numerous just right. Listed here are 3 ways to get a divorce along with your tool prior to mattress.
What to do in case your cellphone is your alarm clock
In and of itself, using your phone as an alarm clock isn’t precisely problematic. However what generally occurs, consistent with Dasgupta, is that you just succeed in over to show mentioned alarm off and finish up checking the inside track, emails, or scrolling thru your social media feeds (responsible!).
However you don’t need to surrender your high-tech alarm clock to have a calmer wakeup. Actually, a brand new crop of alarm clocks leverages generation in some way that’s extra advisable on your frame. As an example: alarms that wake you up through simulating a break of day for your bed room.
“Mild alarm clocks mimic herbal daylight, probably the most largest issues that affect circadian rhythm,” explains Dasgupta. How they paintings: Mild from the tool steadily will increase within the approach of a break of day: from purple to orange to vivid white gentle that wakes you up naturally over a duration of round 30 mins (for heavy sleepers, those units normally additionally come with typical buzzers or radio alarms). Check out: Philips Wake-up Light.
Should you should use your cellphone as an alarm clock, believe hanging it on Do Now not Disturb mode, which stops notifications, signals, and calls from lights up the tool in a single day.
What to do if you happen to’re hooked on the pre-bed scroll
Instagram, Fb, paintings emails: Should you spend your treasured moments prior to mattress within the trenches of tech, it’s time to scrub up your sleep hygiene. Stimulus keep an eye on, Dasgupta says, signifies that the mattress is for something handiest: napping. “Whilst you keep in mattress taking a look at your cellphone or checking paintings emails, your frame will get started associating mattress no longer with napping however as time to take a look at your cellphone or time to paintings.”
Leaving your cellphone at the back of may appear onerous—however you don’t have to completely unplug, Dasgupta says. Industry your Insta scroll or GIF looking for a calming podcast or a guided meditation, he suggests. You’ll pay attention by the use of Bluetooth headphones and go away your cellphone in every other room. “With audio, you’re no longer uncovered to the display of a tool, and that can lend a hand some folks.”
Some other sleep-friendly choice: out of date books. Check out a self-exploration or gratitude journal, for instance. One study discovered that individuals who wrote for 15 mins an evening in a gratitude magazine had an more uncomplicated time falling asleep and reported higher high quality sleep.
Different research means that individuals who learn from a tool for 30 mins didn’t really feel as sleepy—and had other mind process whilst they slept—than those that cozied up with a paper e book.
What to do if you happen to open your eyes, then test your cellphone
All of us do it—some data unearths 89% of folks test their cellphone inside an hour of waking up—however tuning into tech in an instant (particularly if it’s paintings emails or detrimental information) results in a cascade of stressful side effects.
As a substitute of rolling over and achieving in your cellphone, get out of doors (phone-free!): Morning bright light exposure may end up in a free up of serotonin, a mind chemical connected with just right moods. And: “Not anything suppresses the sleep hormone melatonin greater than herbal daylight,” says Dasgupta.
You’ll be extra alert, comfy, and waiting to stand your day—and your tool.
One tool you must believe including on your bed room? A white noise device. Be told all about how white noise helps you sleep.
How To Find Help in Your First Year of College
In your first year of college, you may feel like you need a lot of help. Whether you’re struggling with your classes, your social life, or your mental health, there are resources available to help you. Keep reading to learn how to find help in your first year of college.
Seek assistance from academic advisors and college counselors.
When you’re starting your first year of college, one of the most important things you’ll need is help. Luckily, there are plenty of resources available to you, from academic advisors to college admission counselors. Your academic advisor is a great resource for help with classes, scheduling, and choosing majors and minors. They can also help you stay on track to graduate on time. College admission counselors can help you figure out which schools are a good fit for you and help you with the application process. They can also answer any questions you have about financial aid and scholarships. All you have to do is search for “college admission counselor near me” and you’ll have no issues with.
Find a professional therapist for issues with mental health.
It’s normal for college students to feel overwhelmed and sometimes feel alone. You may be living on your own for the very first time or living in a place far away from any of your family and friends. Perhaps you’re having trouble balancing all of your priorities. Whatever it may be, you may want to seek online therapy for emotional support. A mental health professional can provide you with counseling for your specific needs. Online therapy is a form of therapy that is conducted over the internet. It can be done through a chat client, such as Skype, or through a video chat platform, such as Zoom. Online therapy is a great option for college students because it is convenient and affordable. When looking for an online therapist, it is important to make sure that the therapist is licensed and qualified. It is also important to make sure that the therapist is a good fit for you. You should feel comfortable talking to the therapist, and you should feel like the therapist is listening to you.
Ask your professors for help.
One of the best ways to get help in college is to ask your professors for help. Professors are experts in their field and can help you with anything from understanding the material to finding a job or internship. They can also help you develop your skills as a student and thinker. Go to their office hours. Office hours are a time for professors to meet with students one-on-one to answer questions and help them with their coursework. Be prepared and have specific questions ready. Prepare to take notes during the meeting. You’ll also want to follow up with them. If you don’t understand something after meeting with your professor, be sure to email them or ask them in class.
Take advantage of tutoring services.
Most colleges and universities offer free or low-cost tutoring services to their students. If you are struggling in a course, or if you just want some extra help, it is worth your time to take advantage of these services. Plenty of tutoring services are offered through the school’s academic center or writing center. These centers offer one-on-one or small group tutoring for a variety of subjects. In addition, many schools also offer online tutoring services. To find out if your school offers tutoring services, and to learn more about how to access these services, visit your school’s website or contact the academic or writing center directly.
Overall, it is important to know where and how to find help in your first year of college. This can be done by reaching out to professors, using campus resources, and seeking guidance from therapists or even upperclassmen. Doing so will help you to make the most of your college experience and ensure that you are on track for success.
5 Things You Can Do For The Good Of Your Mental Health
Prioritizing your mental health is the best thing that you can do for yourself. In a world where people are so busy in their daily lives, it is often very easy to forget about your mental and physical health. However, if you want to live a happy and healthy life, you have to pay attention to both of these things. There is a lot of research being done on how common mental health issues have become and why it is absolutely necessary for you to overcome the challenges in life.
As a parent, you should also learn to identify the common indicators telling you if your kid is suffering from any mental issues and how you can treat those issues. In this article, I am going to highlight five tips you can use to take care of your and your kid’s mental health before it grows to be a huge problem.
1. Value Yourself and Your Life
The very first thing that you should do to make sure that you don’t develop any mental issues later on in your life is to value your life. You have to understand that every person has a purpose in life. It doesn’t matter if you realize it or not; you are daily making an impact on other people. Your mere existence can be the cause of someone’s happiness, and you might not even realize it. So, you should focus on the good parts of life and understand that things are always not going to go your way, so you should learn to deal with the negative aspects too.
2. Take Care of Your Body
The next and one of the most important things that you must do is to eat healthy food. Whatever you put into your body is what comes out of it, which is why you should never underestimate the power of eating healthy food. Taking care of yourself physically can go a long way towards improving your mental health. So, you should eat nutritious meals, avoid smoking, drinking plenty of water daily, and consume lots of fruits.
3. Don’t Be Afraid to Ask for Help
When it comes to your mental health, you must do everything that you can to make it better. Asking for help is a sign of strength, and if you think that you can’t fight alone, you should always ask for help. You can go to a professional therapy agency like Symmetry Counselling Services which can help you recover from mental illnesses and make sure that you don’t feel alone.
4. Surround Yourself with Positive People
Another important tip that you should always keep in mind is that your company has a very deep impact on you and your life. If you surround yourself with negative people who are always whining, you are going to think the same way, and it is going to leave a very negative impact on your brain. On the other hand, if you surround yourself with a positive support network, things are going to look more optimistic.
5. Learn How to Deal With Stress
Stress is one of the leading factors that disturbs a person’s mental health. Whether you like it or not, stress is a constant part of life, and everyone has to deal with it. The best amongst us are those who learn how to keep their thoughts at bay and find ways to deal with stress. If you are having troubles with stress, you need to find out what causes it and make sure that you stay away from that particular scenario as much as possible.
Need more interesting articles about mental health, Just follow our article series from here.
How Social Media Causes Depression And Anxiety – The Dark Side Of Social Media
Most of us feel a sense of freedom when spending time on social media networks in our leisure time. Are you also a social media user that spends too much time on electronic devices?
Then here is the scientific reasoning behind all the feelings and behaviour you experience while using social media. So, let’s get to know the dark side of social media.
Modern Life With Social Media
Nowadays, technological advancements have made our lives so much easier and faster. We seek technology to distract ourselves from our competitive and complicated lifestyles.In this case, social media is a significant culprit.
As we all know, it became an excellent platform to share our lives. Like any new technological development, social media gives rise to both positive and negative experiences.That may be happiness, joy, sadness, loneliness, or even anger.
Each popular social media platform has its unique qualities like interactivity, easy to catch up on, and also well-fixed to imaginary lifestyles. Here are some popular social media platforms that we all know with approximate numbers of users in the United State (US):
- Facebook – 255 million users
- Twitter – 36 million users
- Instagram – 130 million users
- Snapchat –46 million users
- Tumblr – 32.6 million users
- Reddit – 26.4 million users
- YouTube – 126 million viewers
However, these platforms play a major role in entertaining and inspiring people, especially at a young age.
The Role Of Social Media With Mental Health
According to the World Health Organization (WHO), 10-20% of children and adults in the US are affected by mental health problems. The alarming fact here is that 50% of these problems emerge by the age of 14 to 18. Most commonly, anxiety and depression symptoms are noticeable among young people.
This is calculated as a 70% increase over the past 25 years. The most applicable and related reason may be an addiction to digital media platforms like social media, video games, and websites. According to US research findings, there is an association between social media and mental health problems.
This is a growing concern and researchers are working hard to find the impact of digital technology on mental health.
The possible mental issues associated with social media are;
- Physiological distress
- Sleeping disorders
- Emotional well-being
- Low self-esteem
- Different types of social phobias
Reasons For Mental Health Problems
Numerous studies have focused on the impact of social interaction on mental health issues within the US population. The astonishing point was the total number of suicide cases per year is over 40,000 within the United States with most of the cases being related to depression and anxiety symptoms.
So, the public health institutions in the US focused on different arguments to understand the cause of depression. Their studies led to the same conclusion, social media addiction.
In 2017, a systematic review was conducted by Primack and a few other researchers concluding that social media has a direct influence on mental health problems.
Social media usage can be categorized into four groups.
- Time spent
Time Spent And Activities On Social Media
Unlike the olden days, now, we have the chance to access social media through smartphones and tablets. So, this accessibility increases the time spent on social network sites significantly. Psychologists have noticed a relationship between time spent on the internet and the increase of mental health issues.
On average, 90% of the young population in the US are using social media day and night. There was an evaluation forum for social media usage in the US in 2020. The forum says that each social media user habitually visits these digital platforms at least once a day with an average of approximately 2 hours and 24 min per day by a single user on different social media apps.
But in most cases, this value can vary according to the preferred group of people. As an example, the highest average time spent on social media is for the age group between 16-24 which goes up to 3 hours per day. The shocking report is the estimated value of spending time on social media by a single person within his/her lifetime.
On average it will be near to 6 years and 8 months. But for sure, activating several social media platforms at a younger age may improve multitasking ability. But it can also cause negative consequences like poor academic performance, reduced attention span, decreased level of well being, high level of anxiety, and depression.
Relationship of social media with mental health
We all need to talk to someone especially when we are sad. From experience, we know that socially connecting with others can relieve our stress, loneliness and anxiety. That brings back happiness, joy, and boosts one’s self-value of life.
But the problem is searching for happiness solely from digital media and disregarding the real world. One study was conducted to scientifically evaluate the relationship between social media use time and mental health stability in the US population.
The study shows that depression and suicide deaths became a more widespread problem among American adolescents, especially among women after 2010. The researchers evaluated young adolescence in the US as two sets. Individuals that spend more time on social media and electronic devices and those that spend more time on non-screen activities such as exercise, sports and have in-person social interactions.
The results show that symptoms related to depression were higher in the group who spent more time on social media while the other group who prefer outdoor activities showed a negative interrelationship with depressive symptoms.
Thus, the truth is social media has different uses within the community. That said, it can never replace the real-world experiences of people.
Steps to control social media addiction
Here are a few tricks to control social media usage which can improve your mental wellbeing and bring happiness to your everyday life.
- Reduction of social media time
In 2018, a study led by Pennsylvania State University found that social media time reduction to 30 minutes can considerably improve the mental health of people. That can also recover your mood and focus you in an upright way. Tracking your time spent on social media may surprise you. Being away from a phone, tablet, or laptop for a certain time may release pressure in a stressful mind.
- Change your focus points
Keeping realistic targets to achieve in life may change your focus on social media. That may save time and avoid being addicted to it.
- Spend more time amongst nature and the real world
Saving a few minutes of a busy day to spend time with the nature around you will make you more relaxed. Additionally, spending time with family, offline friends, or maybe your neighbour may increase your mental stability with happiness and cheerfulness.
- Adding new habits to a daily schedule
Exercising, drawing, reading, writing, or any other kind of a hobby of your preference could help you spend your spare time more effectively.
Thanks for reading our latest article on anxiety, Reducing Anxiety And Improving Sleep Through The Power Of Music.
Read our latest articles about anxiety, and depression,
- How To Help Someone With Depression During COVID-19
- Working From Home And Depression: How To Maintain Your Mental Health?
- Why Should We Support People With Depression? – Give A Helping Hand To Raise Them Again!
If you need professional counselling, you will find these articles worth reading for sure. They are about how psychiatry works, what is used for treatments, and the ways it can help people with mental health issues. Along with the knowledge, you will get a complete Psychiatry guide from BetterHelp.
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