Morning routines often involve a glass of water, some light exercise and coffee to keep you energized during the day. But often this coffee consumption is discouraged as too much caffeine is not good for your body. But does that mean you must give up on your favorite drinks and find something else to get you started? No, you just have to time it better! A new study published in the European Heart Journal shows that when you choose to drink your coffee matters. It's not just about whether you're a coffee drinker or not, but the time of day you choose to enjoy your cup that can significantly influence its health benefits, particularly concerning your heart and overall lifespan. The research strongly suggests that shifting your coffee habit to the morning could be a simple yet effective way to maximize its positive impact on your well-being. This study highlights the importance of considering the timing of our daily habits for optimal health outcomes.

One of the most important findings of the research showed that people who drank their coffee earlier in the day significantly decreased their chances of health declining and more specifically, from developing cardiovascular disease. Compared to those who didn't drink coffee at all, morning coffee drinkers had a significantly lower chance of these adverse outcomes. Interestingly, the study revealed that spreading coffee consumption throughout the day didn't offer the same protective benefits. This suggests that the timing of your coffee intake plays a crucial role in its potential health advantages.

Why Morning Coffee Might Be More Beneficial

The link between coffee, melatonin, and sleep is a crucial aspect of this research. Many people who sip on coffee throughout the day often experience sleep disturbances. You must have seen how people like this rely on coffee to keep them awake and going through the day, but what they don’t know is that it is likely because of caffeine. Basically caffeine, which is the active ingredient in coffee, can suppress your melatonin production. Melatonin is a component that affects your sleep cycle, for example when it is night and your usual sleeping time arrives, it signals to your brain that it's time to rest. So naturally, when melatonin is suppressed, it can become harder to fall asleep and even stay asleep, leading to either a restless night or daytime fatigue. The reason why it is advisable to drink coffee earlier in the day is because that allows time for the caffeine to make it out of our system so that at night it doesn’t affect your melatonin production.

This fascinating research highlights the importance of considering not only what we consume but also when we consume it.

Impact on Circadian Rhythm

As mentioned above, the time you chose to drink coffee can affect your body's circadian rhythm, which is your body’s internal clock that regulates sleep-wake cycles and other bodily functions for example it can start feeling sleepy around your usual time of sleeping, same with hunger and etc. Consuming coffee later in the day could disrupt melatonin production which means your body will not feel sleepy on your usual time.

Melatonin Suppression

All-day coffee consumption is often associated with sleep problems. We know that coffee's ability to suppress melatonin may contribute to these issues. While you may be drinking it to stay awake, it is slowly making you much more tired and fatigued by not letting your body rest.

Blood Pressure and Sleep

Disrupted sleep can negatively impact blood pressure, as blood pressure naturally decreases during sleep. When your body is forced to work overtime, it will get tired and disrupt your usual body functions. When you are sleeping poorly it leads your body to have elevated blood pressure for longer periods, increasing the risk of heart disease and stroke.

Anti-inflammatory Effects

The research also suggested that the mentioned anti-inflammatory properties of coffee are also more effective when you drink it in the morning.

We have all heard about the benefits of using sunscreens, but how many of us actually follow it through? Especially among the men, there is a conventional belief that anything on their skin is not manly enough. But, what if I tell you that even someone as strong as John Cena recommends everyone to wear sunscreen? Would you still choose to not use it?

John Cena, actor and the WWE star has recently opened up about a past skin cancer diagnosis in an effort to bring attention to the important of wearing sunscreen. He told People that he grew up in Massachusetts in the 1970s and 80s, and "never" wore sunscreen. It was later in life when he moved to Florida, and there he "fell in love with the sun", but "neglected" to protect his skin and use sunscreen.

“I was stubborn. I didn’t want to have a routine and I also thought the problem would never reach me. And it’s one of those things where I had a ton of exposure with minimal protection and it caught up with me,” said Cena.

How Did The Diagnose Happen?

It was during one of his routine check-ups that made Cena to re-think to use sunscreen. “It wasn’t until I went to a dermatologist and got a skin checkup and had a cancerous spot removed from my right pec,” he said.

Cena is now also the face of a sunscreen brand with SPF 70. He revealed that he was "very lucky" to have a good dermatologist who help him face his fear around his diagnosis.

After the removal of first cancerous spot on Cena's chest, there was another. "A year later, I went back and had another spot removed close to my right shoulder. It shows up like a white polka dot on the side of my chest and on my shoulder. If you watch WWE, you’ll be able to see them," he said.

It was a shock to him, because he never saw being diagnosed with skin cancer coming. "Mind always goes to the worst case scenario," he said. However, it was the diagnosis that allow him to understand the importance of sunscreen that protects one's skin from sun's rays.

“I’m at a great space in my life where that’s now important to me. And I’m so grateful to be able to dodge those two bullets, but I wear them as a reminder of, ‘Hey man, you need to take the extra few seconds to protect yourself every day,’” he said.

ALSO READ: Does Sunscreen Block Your Body's Natural Vitamin D Production?

At What Time Of The Day Should You Apply Sunscreen?

As per the Johns Hopkins Medicine, wearing sunscreen is the easiest and the best ways to protect your skin's appearance and health at any age. It recommends to use it regularly to prevent sunburn, skin cancer, and premature aging.

While everyone needs sun exposure to produce vitamin D, unprotected exposure to the sun's UV rays can cause damage to the eyes, skin, and the immune system.

To protect, apply 1 ounce of sunscreen throughout your body. To protect your face and neck, you will need about half a teaspoon of sunscreen.

Experts also believe that as long as the sunscreen is at least SPF 30 and is water-resistant, it does not matter what order you apply your skin care products. While some people find it is easiest to work with bare skin, some do it at the end.

"If you’re out there and you brush your teeth, at a young age you learned that going to the dentist when your teeth are in bad shape is bad because it’s painful. The same thing will happen if you don’t take care of your skin, and it’s actually easier than brushing your teeth. Because it’s not something you should exercise to just make you look more beautiful,” Cena said.

“It’s something you should exercise to allow you to be who you are for a longer period of time.”

Just as your habits say a lot about you, the way you sleep also shows a part of you. Everyone has their own way of sleeping, whether it is sleeping on their belly, or being in the habit of needing space when they sleep etc. However, there's a less common position that's been named after a dinosaur: the "T-rex." Imagine a T-rex with its tiny arms pulled close to its chest; that's the position we're talking about. People who sleep this way bend their wrists and bring their hands near their body. It might look a little funny, but for them, it's the most comfortable way to fall asleep and stay asleep all night long.

Why the T-Rex Position Feels Comfortable

Experts also believe that when you bend your wrists and bring them close, you're actually relaxing some of the muscles in your arms and hands. Think of it like a gentle hug for your own body. When your arms are straight, those muscles are a little tense. However, when you bend them, they relax, which can feel really good, especially when you're trying to fall asleep. While there is no substantial evidence of how the T-rex position affects your behavior, a similar sleeping position, which is the fetal position, is said to be comforting with arms and feet drawn close to chest like a fetus in the womb. The Sleep Foundation tells that over 60% of adults sleep in this position. It was also hypothesized that people who sleep this way are more anxious and emotional.

Does The T-Rex Position Have Any Downsides?

Sleeping with your wrists bent all night can cause problems. Mayo Clinic explains that your wrists have nerves, arteries, and tendons running through them, and when you bend them for too long, you put pressure on these delicate structures. This pressure can lead to aches and pains in your wrists and even your elbows. You might also feel numbness or tingling in your hands. If you keep sleeping this way night after night, you could develop conditions like carpal tunnel syndrome or tendonitis, which are painful and can make it hard to use your hands. So, while it's comfy, it's important to be aware of the potential issues.

Managing the T-Rex Sleeping Habit

Completely eliminating a comfortable sleeping position can be challenging. Instead, focus on mitigating the potential problems. Here are some strategies as per WebMD

Sleep Aids

Using a body pillow can provide a sense of security and reduce the need to tuck your arms tightly. Weighted blankets can help alleviate anxiety and promote relaxation, potentially lessening the urge for the T-rex position.

Stress Management

Practicing meditation and deep breathing techniques can help manage stress and reduce the likelihood of reverting to the T-rex position. Taking a few minutes to relax and breathe deeply before bed can make a big difference. These practices can help you unwind and prepare for a restful night.

Stretching

Regularly stretching your wrists and arms in the opposite direction of the bent position each morning can help alleviate pain and numbness. Simple stretches, like rotating your wrists or extending your arms, can help improve flexibility and reduce discomfort. Doing these stretches regularly can prevent long-term problems and keep your wrists healthy and strong.

World Autism Awareness Day commemorates the period set aside to develop insight and promote solutions for those with autism spectrum disorder (ASD). Although the classic therapies of applied behavior analysis (ABA), speech therapy, and occupational therapy have been the standard intervention for autism, there has been an increasing interest in a different method: play therapy. Advoctates purport that play therapy stimulates a child's intrinsic method of acquiring knowledge, supporting communication, interpersonal skills, and emotional balance more effectively than can often be provided by mainstream interventions. Is play therapy the secret ingredient of autism intervention?

Autism Spectrum Disorder (ASD) impacts a child's capacity to communicate, socialize, and use imaginative play. Compared to neurotypical children, autistic children tend to have difficulties with pretend play and usually have a strong interest in particular activities. With these difficulties in mind, therapeutic interventions that address their needs are highly important. One of these interventions is play therapy, which is a structured but fun means of helping autistic children acquire vital life skills.

Play is the language of children, being a universal way of communication and learning. The Association for Play Therapy (APT) describes play therapy as the "systematic use of a theoretical model to establish an interpersonal process wherein trained play therapists use the therapeutic powers of play to help clients prevent or resolve psychosocial difficulties and achieve optimal growth and development." (APT, 2021).

In autistic children, play therapy provides a fun and organized setting to understand feelings, rehearse social interactions, and improve communication. A professional therapist helps the child progress through play-based strategies that promote self-expression and establish healthy relationships with parents, siblings, and friends.

Why Play Therapy Works for Autistic Children?

Play therapy is especially effective for children with ASD because it works within their natural learning and interaction style. It offers a low-stress, safe space in which children can:

• Learn social skills like turn-taking and understanding nonverbal communication.
• Enhance communication through verbal and nonverbal interaction.
• Learn to regulate emotions in order to cope with frustration and anxiety.
• Develop problem-solving and cognitive flexibility.
• Decrease anxiety and build confidence in social situations.

Because autistic children tend to interact with play differently—e.g., becoming fixated on the components of a toy instead of the object as a whole or having difficulty with pretend play—therapists employ systematic methods to enable them to connect with their environment and the individuals in it.

Types of Play Therapy for Autism

Play therapy involves a variety of methods adapted to a child's individual needs. Some of the most useful types for autistic children are:

Child-Centered Play Therapy (CCPT)

CCPT emphasizes establishing a nonjudgmental and accepting environment in which children are able to express themselves spontaneously. The therapist becomes the facilitator, with the child selecting activities of play while being treated with empathy and acceptance. This creates an atmosphere of safety and trust, with children able to explore their emotions and build up social skills organically.

Structured Play Therapy

Unlike CCPT, structured play therapy involves specific activities designed to target particular developmental goals. These sessions help autistic children develop essential skills in a step-by-step manner, ensuring they feel comfortable and supported.

Cognitive Behavioral Play Therapy (CBPT)

CBPT is an integration of cognitive behavioral therapy (CBT) with play therapy to assist children in identifying and managing their emotions. CBPT is particularly beneficial for children experiencing anxiety, frustration, or challenges with the adaptation to new circumstances.

Benefits of Play Therapy for Children with Autism

Enhanced Communication Skills

Play therapy allows autistic children to exercise verbal and nonverbal communication. By means of spoken language, gestures, or interactive stories, children become more at ease with self-expression.

Increased Social Interaction

Through play with a guide, children exercise basic social skills like turn-taking, sharing, and reading body language. These social skills enable them to develop more positive relationships with family members and peers.

Emotional Regulation and Coping Strategies

Play therapy provides a secure environment where children can experiment and learn to deal with their feelings. Therapists can demonstrate skills like deep breathing or the use of a "calm-down" toy to assist children in dealing with frustration and stress.

Problem-Solving and Cognitive Flexibility

Structured play activities encourage children to think creatively, adapt to new scenarios, and develop planning skills. This can be particularly helpful in improving their ability to adjust to changing routines or social expectations.

Reduced Anxiety and Increased Confidence

By providing a playful and interactive setting, play therapy makes autistic children less apprehensive about social interactions and new experiences. Gradually, this increases their confidence and readiness to interact with the world around them.

Play Therapy Activities for Autistic Children

Including therapeutic play activities at home can further increase the advantages of professional play therapy. Some ideas include:

Gross Motor Games

Obstacle Course: Create an indoor obstacle course with pillows, chairs, and painter's tape. Have your child jump, spin, and crawl through the various sections to promote coordination and sensory integration.

Tilt a Ball: Cut a hole at the bottom of a cardboard box to make a basic ball maze. Have your child tilt the box to direct the ball through the maze to develop hand-eye coordination.

Fine Motor Games

Free the Animals: Secure plastic toy animals with painter’s tape and have your child peel them off to strengthen fine motor skills.

Clay Sculpting: Use therapy putty or clay to model different shapes or animals, enhancing dexterity and creativity.

Interactive and Group Play Activities

Scavenger Hunt: Create a themed scavenger hunt to encourage problem-solving and exploration.

Ribbon Wand Dancing: Place ribbons on wooden spoons and invite dancing to music, enhancing gross motor skills and sensory awareness.

Row, Row, Row Your Boat: A cooperative game wherein children rock back and forth as they sing, enhancing cooperative play and rhythmic movement.

Role of Parents in Play Therapy

Parent participation is essential to the success of play therapy. By attending therapy sessions and applying learned skills in everyday life, parents can support gains and create further opportunities for development. Parents are frequently taught by therapists to use play-based strategies to facilitate communication, emotional control, and social interaction within the home environment.

Choosing the Right Play Therapy for Your Child

When selecting a play therapist, keep the following in mind:

Credentials: Seek professionals who hold a psychology, social work, or counseling degree, and play therapy certifications (e.g., Registered Play Therapist, RPT).

Experience: Opt for a therapist experienced in treating autistic children, as they will have in-depth knowledge of ASD-specific issues.

Approach: Talk to various therapy approaches to select the one that will best suit your child's needs and personality.

How Can Parents Support Play Therapy at Home?

To ensure maximum returns from play therapy, parents can:

• Encourage play learning: Integrate therapy skills into daily life.
• Design a supportive play environment: Create a quiet, stimulating area with sensory-friendly materials.
• Learn from sessions: Use therapist-recommended techniques to build on progress in the home environment.

Play therapy is an effective intervention for autistic children, providing a natural and fun means of establishing communication, social, and emotional skills. With the help of trained therapists and the integration of play-based strategies at home, parents can facilitate their children in acquiring key life skills in a fun and nurturing environment. Consulting professional services and remaining actively engaged in the therapy process ensures that autistic children get the assistance they require to flourish.