Can showering in the dark replace your melatonin supplement for a good night's sleep?

There was a time when sleep came as easy as breathing does, but now even after popping magnesium pills, taking melatonin, drinking chamomile tea, putting on a red light therapy mask and trying several other sleep inducing methods, sleep still evades most of us. According to American Academy of Sleep Medicine, 93% Gen Z-ers have admitted to staying up past their bedtimes, intentionally or otherwise. This sleep crisis is thanks to digital overload and endless doomscrolling that gets in the way of our body’s natural sleep cycle, known as the circadian rhythm.

To battle this, ‘soft-wellness’ creators on Instagram and TikTok started showering in the dark, originally intended to create a coccoon-like experience by turning your bathroom into a less sensorially active space. The central idea is to eliminate excessive stimulants and create a calming space, with the exception of a few candles to ensure that you don’t slip and break your neck.

Scientifically speaking, there is no direct relation between dark showering and sleep. It may simply be the effect of the darkness that naturally spikes melatonin aka ‘the sleep hormone' and reduces cortisol, the stress hormone. “Bright light sends a signal to the brain to halt melatonin production and stay alert. This is why being under harsh lighting in the evening can delay your body's natural wind-down process,” explains Dr Sumedha Verma, a clinical psychologist and founder of Deep Sleep Health. “Showering in dim light or darkness can soothe your senses after light exposure, which may support your body's natural melatonin rise. Melatonin is released more easily in dim or dark conditions, which supports sleepiness, relaxation and overnight restoration. Cortisol, on the other hand, starts reaching its lowest levels, supporting sleep.” The temperature of the water also plays a pivotal role here according to Dr Verma. “Our core temperature naturally drops as we approach sleep. A warm shower briefly raises your skin temperature and when you step out, that heat dissipates, facilitating your core temperature to fall, which can actually support sleep onset.”

While this makes sense, we cannot help but wonder how over-the-top dark showering can be. On their humorous podcast, Plan B Show, the husband-wife duo Brock and Kiki giggle over how showering in the dark is a great way to get murdered. “You could slip and fall and break your coccyx or neck,” they muse while discussing the downsides of this trend. Dr Radhika Bapat, a clinical psychotherapist and a critic of the trend agrees, “We do not currently have gold-standard clinical evidence showing that dark showering directly produces meaningful health benefits. What we do know for a fact is that people have falls in bathrooms, especially older people. A wet, slippery environment with reduced visibility may feel therapeutic right up until it becomes orthopaedic,” she adds.

“Focusing on resting and relaxing your mind and body is more effective than following strict routines. There’s no one-size fits all when it comes to our sleep and wellbeing. We’re all different, so find what works for you and avoid what doesn’t help, regardless of what you hear out there,” says Dr Verma.

My grandmother probably took her fair share of dark showers too, though not because a wellness influencer told her they would calm the nervous system, but because reliable electricity and a functioning bulb were luxuries, not bedtime aids. Which only makes today’s sleep rituals feel a touch absurd: what was once a household inconvenience has somehow returned as self-care.

Long story short, dark showering is probably not something you want to rely on as your primary sleep aid. It may feel therapeutic, but if sitting in a dark, damp bathroom has become necessary to usher in a good night’s sleep, it may be time to speak to a sleep doctor.

What to do instead when sleep feels elusive

• Dim the lights an hour before bed to support your body’s natural wind-down process
• Keep your bedroom cool, quiet and as dark as possible
• Cut back on late-night scrolling and bright screen exposure
• Stick to a more consistent sleep and wake time, even on weekends
• Avoid caffeine too late in the day
• Keep bedtime rituals simple, calming and easy to repeat

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

5 Science-Backed 'Excuses' to Cuddle Your Kids and Grandkids More

Have you ever noticed how a hug from a loved one can melt away the troubles of a hard day? If so, we’re here to tell you that this healing power of hugs isn’t just in your imagination. A loving embrace from a close friend or family member has the potential to relieve stress and it comes with a range of real health benefits.

 

And while we can all experience these benefits, research also shows that there’s one group of people that require cuddles even more than the rest of us - the little ones. All kids - be it the sweet infants, the adorable toddlers, the busy school kids, or the feisty teenagers - need daily hugs and cuddles from their parents, grandparents, and close family members. And when we write “need”, we’re hardly exaggerating: scientists found that hugging plays an important role in a child’s brain development, offers stress relief, and may even change a baby’s genes. 

 

Read on to learn more about these science-backed benefits of giving the little ones a big bear hug. 

 

1. The importance of hugs for a baby’s brain development

 

A simple hug can play a huge role in a baby’s future. Researchers have known this for a while, and this is precisely why so many hospitals encourage mothers to hug and have skin-to-skin contact with their kids as soon as they are born. This practice is known under the term ‘kangaroo care’, and it’s usually said to promote bonding and early breastfeeding in infants. 

 

But this practice is actually even more important than that, as it seems that skin-to-skin contact can directly influence a baby’s brain. One neurological study found, for example, that gentle touch stimulated the brain activity of preterm babies and predicted their receptiveness to affection in the future. 

 

As Emily Mudd, a researcher at Cleveland Clinic, pointed out, “We know that even from the moment we’re born, that touch, physical touch, attention, and hugs, are so very important for both nervous system regulation, and brain development.” As the baby develops, the need for hugs and touch doesn’t go away, and research shows that kids that grew up with affection and hugs are usually more resilient to stress and even get better grades as students. 

 

2. Hugs and affection help the little ones cope with their fears

In every child’s life, there comes a time when they start talking about monsters hiding under the bed or some other imaginary creature that keeps them awake at night. Usually, this is a child’s way to conceptualize existential angst, which are the fears that stem from thinking about human existence. We all have these fears, but how much we give in to them often determines how confident or resilient to stress we grow up to be. 

 

Studies point out that physical touch helps us forget about these existential fears, which is probably why kids that get plenty of affection tend to be more resistant to stress. With all that said, we’d like to add that you shouldn’t force a child into a hug. Some kids are simply drawn to hugs and physical connection more than others, and that’s okay. 

 

If your kiddo doesn’t like to be hugged and cuddled, psychologists recommend verbal reinforcement. As cheesy as it may sound, the occasional “I love you” goes a long way.

3. Hugs are super calming (even for infants)

One could argue that hugs only have a psychological effect. After all, a child usually knows that their parent or grandparent loves them, and a hug serves as a reminder of that affection and support. However, exciting research in infants from 2020 suggests that a hug goes much deeper and actually has a physical calming effect.

The Japanese study measured small kids' heart rates when they were held or hugged by their parents and by strangers. As young as four months, infants exhibited immediate physiological changes: their heart rate slowed down slightly when they were held by strangers and then even more when their parents held them. 

 

This suggests an immediate calming effect of cuddles even in tiny infants. So, the next time you see that the kiddo is upset or stressed, give them a big hug; chances are that it’s exactly what they need.

 

4. Hugs boost oxytocin levels in the body

 

 

You’ve likely heard about the hormone oxytocin. It’s also known as the love hormone because it makes us feel calm and loved. Apart from that, this hormone lowers blood pressure, reduces anxiety, promotes better sleep, and may even improve memory. 

 

Contrary to popular belief, though, oxytocin isn’t just linked to romantic love. Oxytocin is also tightly connected with parenthood. Researchers know, for example, that mothers have especially high levels of oxytocin during childbirth and breastfeeding. They also established that physical contact, including hugs, kisses, and cuddles, triggers a rush of oxytocin. Best of all, these benefits go both ways - both you and the little ones will feel calmer and better! 

 

5. Cuddles may be able to influence one’s genes

Scientists have known for a while now that our genes are not entirely set in stone. The environment can make our body turn on and off some genes, especially during the first months and years of our lives. These changes are governed by our epigenome, which can tweak our DNA to varying degrees. Although this is a pretty new field of research, there’s one intriguing study suggesting that cuddling infants can change their epigenome. 

 

The researchers selected 100 babies who got different degrees of hugs and cuddles after birth and established that those who received more snuggles exhibited detectable changes in their DNA more than 4 years later. The researchers also detected that the kids who were hugged and cuddled less had a shorter estimated “epigenetic age”, which can sometimes predict that one will have poorer health. 

 

The takeaway message is - don’t hesitate to hug and cuddle up with your kids and grandkids as much as you can, as it turns out that it’s especially good for them.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

5 Science-Backed 'Excuses' to Cuddle Your Kids and Grandkids More

Have you ever noticed how a hug from a loved one can melt away the troubles of a hard day? If so, we’re here to tell you that this healing power of hugs isn’t just in your imagination. A loving embrace from a close friend or family member has the potential to relieve stress and it comes with a range of real health benefits.

 

And while we can all experience these benefits, research also shows that there’s one group of people that require cuddles even more than the rest of us - the little ones. All kids - be it the sweet infants, the adorable toddlers, the busy school kids, or the feisty teenagers - need daily hugs and cuddles from their parents, grandparents, and close family members. And when we write “need”, we’re hardly exaggerating: scientists found that hugging plays an important role in a child’s brain development, offers stress relief, and may even change a baby’s genes. 

 

Read on to learn more about these science-backed benefits of giving the little ones a big bear hug. 

 

1. The importance of hugs for a baby’s brain development

A simple hug can play a huge role in a baby’s future. Researchers have known this for a while, and this is precisely why so many hospitals encourage mothers to hug and have skin-to-skin contact with their kids as soon as they are born. This practice is known under the term ‘kangaroo care’, and it’s usually said to promote bonding and early breastfeeding in infants. 

 

But this practice is actually even more important than that, as it seems that skin-to-skin contact can directly influence a baby’s brain. One neurological study found, for example, that gentle touch stimulated the brain activity of preterm babies and predicted their receptiveness to affection in the future. 

 

As Emily Mudd, a researcher at Cleveland Clinic, pointed out, “We know that even from the moment we’re born, that touch, physical touch, attention, and hugs, are so very important for both nervous system regulation, and brain development.” As the baby develops, the need for hugs and touch doesn’t go away, and research shows that kids that grew up with affection and hugs are usually more resilient to stress and even get better grades as students. 

 

2. Hugs and affection help the little ones cope with their fears

In every child’s life, there comes a time when they start talking about monsters hiding under the bed or some other imaginary creature that keeps them awake at night. Usually, this is a child’s way to conceptualize existential angst, which are the fears that stem from thinking about human existence. We all have these fears, but how much we give in to them often determines how confident or resilient to stress we grow up to be. 

 

Studies point out that physical touch helps us forget about these existential fears, which is probably why kids that get plenty of affection tend to be more resistant to stress. With all that said, we’d like to add that you shouldn’t force a child into a hug. Some kids are simply drawn to hugs and physical connection more than others, and that’s okay. 

 

If your kiddo doesn’t like to be hugged and cuddled, psychologists recommend verbal reinforcement. As cheesy as it may sound, the occasional “I love you” goes a long way.

3. Hugs are super calming (even for infants)
One could argue that hugs only have a psychological effect. After all, a child usually knows that their parent or grandparent loves them, and a hug serves as a reminder of that affection and support. However, exciting research in infants from 2020 suggests that a hug goes much deeper and actually has a physical calming effect. 

 

The Japanese study measured small kids' heart rates when they were held or hugged by their parents and by strangers. As young as four months, infants exhibited immediate physiological changes: their heart rate slowed down slightly when they were held by strangers and then even more when their parents held them. 

 

This suggests an immediate calming effect of cuddles even in tiny infants. So, the next time you see that the kiddo is upset or stressed, give them a big hug; chances are that it’s exactly what they need. Related Article: The Science Behind Hugging's Health Benefits 

 

4. Hugs boost oxytocin levels in the body

You’ve likely heard about the hormone oxytocin. It’s also known as the love hormone because it makes us feel calm and loved. Apart from that, this hormone lowers blood pressure, reduces anxiety, promotes better sleep, and may even improve memory. 

 

Contrary to popular belief, though, oxytocin isn’t just linked to romantic love. Oxytocin is also tightly connected with parenthood. Researchers know, for example, that mothers have especially high levels of oxytocin during childbirth and breastfeeding. They also established that physical contact, including hugs, kisses, and cuddles, triggers a rush of oxytocin. Best of all, these benefits go both ways - both you and the little ones will feel calmer and better! 

 

5. Cuddles may be able to influence one’s genes

Scientists have known for a while now that our genes are not entirely set in stone. The environment can make our body turn on and off some genes, especially during the first months and years of our lives. These changes are governed by our epigenome, which can tweak our DNA to varying degrees. Although this is a pretty new field of research, there’s one intriguing study suggesting that cuddling infants can change their epigenome. 

 

The researchers selected 100 babies who got different degrees of hugs and cuddles after birth and established that those who received more snuggles exhibited detectable changes in their DNA more than 4 years later. The researchers also detected that the kids who were hugged and cuddled less had a shorter estimated “epigenetic age”, which can sometimes predict that one will have poorer health. 

 

The takeaway message is - don’t hesitate to hug and cuddle up with your kids and grandkids as much as you can, as it turns out that it’s especially good for them.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement