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Your Brain Needs Water

In order for our brains to function optimally we need to ensure we stay hydrated.  Brain cells need water (amongst other things) to operate or they will quickly lose efficiency when the balance is lost. 

Drinking water is not just about quenching thirst.  Studies have shown that dehydration can actually cause the brain to shrink, linking to declining memory, difficulty thinking clearly and doing complex tasks (like a crossword). 

The good news is, having a glass of water quickly brings the brain back to normal. Other studies have shown that students who drink water before an exam can do up to three times better than those who had none.  

Water could also be the answer to those who wake up grumpy. On a typical night’s sleep, there’s up to 10 hours without water.  We sweat and breathe out moisture and therefore can be dehydrated when we wake , which can affect mood.  

If you want to be on top of your game or avoid that afternoon slump, try water to maximise your thinking, focus and mood.

6 signs you could be dehydrated:

  1. You’re tired
  2. You’re hungry
  3. You have a headache
  4. Your skin is dry
  5. You feel hot
  6. You’re grumpy

Our guideline is 30ml of water for every Kg of body weight (eg 30ml x 56kg=1,680ml or rounded to 2 litres water).

We are lucky we live in a part of the world that has access to clean water.  It’s something to be grateful for.  Consider donating to a charity such as https://thewaterproject.org/give-water to help those struggling without water.

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Binge-watching before bedtime…

Are you guilty of it?

Since the introduction of streaming companies, such as Netflix and Stan, the era of scheduled programming has seemingly come to an end. Everyone can watch the content they like when they like. This unprecedented access has introduced a new viewing style: Binge Watching. Binge watching is defined as “watching multiple consecutive episodes of the same television show in one sitting on a screen, be it a television, laptop, computer or tablet.”

Prior research has indicated that media bingeing was associated with more anxiety, depression, and fatigue. Binge viewers also reported higher levels of loneliness and depression. In more recent studies, conducted by the Journal of Clinical Sleep Medicine, it was reported that binge-watchers had more fatigue, insomnia symptoms, poorer sleep quality, and feeling more alert before going to sleep. Those who binge-watch before bed had 98% more chance of having poor-quality sleep than those who didn’t.

Looking at bright screens, especially at night, can wreak havoc on your biology, because it is one of the cues that helps maintain our circadian rhythm, or body clock. When it gets dark, our bodies start to prepare for sleep, but bright lights can trick our brains into thinking it’s still daytime and it reduces our ability to secrete melatonin, which makes it not only harder to fall asleep, but also reduces the amount of sleep you get once you do fall asleep.

While we don’t expect you to stop watching shows, there is a way to help combat the binge-watching addiction. Dr Robert Oexman, a member of the American Academy of Sleep Medicine, says the best way to do it is on the weekend, and earlier in the day instead of the late evenings. Ideally, binge-watching should occur before 6 pm, and if that’s not possible, you should at least stop watching shows an hour before you start getting ready for bed.

For more tips and information on how to help improve your quality of sleep, check out our Ritualize app!

 

References:

https://www.google.com.au/amp/variety.com/2017/digital/news/binge-watching-health-risks-netlfix-1202447516/amp/

http://jcsm.aasm.org/viewabstract.aspx?pid=31062

https://www.businessinsider.com.au/tv-binge-watching-can-damage-your-health-2017-9

 

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