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The Definitive Guide To Depression Causes

Your Definitive Guide To Beating The 7 Causes Of Sleep Procrastination

If you’re like a lot of people, night after night you find yourself turning off the lights later than you wanted, and morning after morning you’re frustrated that you’re so tired.
You already know that sleep deprivation has big downsides like increased likelihood of being overweight, negative impacts on your mood, and difficulty focusing, but you just don’t know how to change.
The worst part is what you do at night doesn’t matter much–surfing the Internet, watching YouTube videos, or answering email–but the lost hours of sleep have a huge impact on your health, happiness, and productivity. You say you want to go to bed earlier, but it never happens.
Fortunately, there are some simple, practical changes you can make that will help you overcome physical, mental, and emotional sleep barriers so you can finally get to bed on time.
At its core, sleeping is a physiological process, so the best place to start exploring what might keep you up late is to examine the physical elements that can throw you off.
1. Overstimulation
One common issue is getting overstimulated. Revving your mind up with video games, movies, or other stimulating activities, particularly with screens, can disrupt your natural sleep cycle. When you’re mentally buzzing and your body isn’t producing melatonin, you end up in that frustrating place of lying in bed but not being able to sleep.
To overcome this challenge, experiment to see how early you need to stop doing stimulating activities in order to get to sleep when you go to bed. That could include limiting screen time and having a cutoff time for phone calls. Also, closing curtain shades and dimming the lights in the evening can help your melatonin levels rise, as well as wearing BluBlocker glasses that block the blue light found in most technology.
2. A Subtle Circadian Rhythm
Another physical barrier to sleep is losing track of time. Some people naturally start getting drowsy when it’s their bedtime and other people don’t. If you’re in the latter category, you don’t have the biological pull to go to bed at a certain time so the hours can slip by unnoticed.
If your circadian rhythm isn’t enough to prompt you to prep for bed, set a “Why are you awake?” alarm on your computer or phone. That way at a designated time each night, you’re prompted to consider whether you should start winding down for bed.
You can choose to override the alarm and stay up later if what you’re doing at the moment is more important than sleep. But if it’s not, then you have the opportunity to choose to get some shut-eye.
Once you’ve taken care of or ruled out physical elements that could keep you up, turn to your mental line of reasoning. Oftentimes people fail to consider competing beliefs or priorities that could conflict with the goal of sleeping earlier if not properly addressed.
3. Wanting More Personal Time
If you have a tendency to get home late from work, if you have a lot of evening commitments, or if you don’t make what’s important to you a priority, the pull to stay up late often comes from feeling that you haven’t had time to do what you wanted to do. This can lead to late-night reading, browsing the Internet, or simply working on a personal project with the reasoning that you spent the day doing things for everyone else and now it’s time to do something for yourself.
Wanting more time for yourself is a legitimate desire that you shouldn’t override. To honor that need, determine how much time you need to relax and get things done before going to bed. Then set your departure time from work or events to give you that personal space. Also, give yourself permission to do what’s important to you during the day by blocking out time for it. There will always be more requests from other people, so sometimes you simply need to put your own work first.
4. The Need To Finish
Another mental hang-up that can keep you up to all hours of the night is insisting on finishing things before going to bed. Some people are just fine with leaving projects partway done, and others are not. If you fall into the latter category, you’ll find that wanting to finish a movie, a book, or a project can keep you up far later than you would prefer.
There are ways that you can work with this tendency. One of the most helpful is to decide not to start things that you can’t finish before your bedtime. That could mean not starting any TV shows or movies that would end after your desired time to go to sleep. That could also mean choosing to start big projects on the weekends instead of weekday evenings or breaking them down so you can get to a reasonable stopping point before it’s too late.
The final frontier in uncovering why you can’t get under the covers is to honestly assess whether some emotional blocks are standing between you and sleep.
5. Fear Of Thinking
The hazy space between waking and sleeping can be an excellent time to contemplate life. But if you don’t really want to think or feel, this open space with no distraction and nothing to do can be intimidating. That’s why you can have a tendency to resist going to bed until you find yourself at the brink of exhaustion.
To help you not feel helpless when emotions bubble up, keep a journal by your bed. Then whenever something comes to your mind, write it down. Journaling not only helps you go to bed earlier because you’re not avoiding stillness but also can give you mental and emotional health benefits.
6. Loneliness
Another emotional barrier to sleep can be missing a partner. If you’ve recently experienced the end of a relationship, you can want to escape the sense of loneliness that bedtime triggers.
To minimize this discomfort, try to switch up your routine so that you have fewer triggers to remind you of the past. That could mean moving around your bedroom furniture or establishing a new ritual like reading a book or listening to calming music and meditating. By formulating a new evening pattern, you create a sense of wholeness and completeness to what you’re doing on your own instead of constantly feeling like a part is missing.
7. Delaying The Inevitable
Finally, you may want to stay up later because it feels like you’re delaying the start of a new day. Your reasoning is the sooner you go to bed, the sooner you will have to face a new day, and you don’t want to.
If you think you might have depression, seek out professional help. Also, consider whether this dread of a new day could relate to a specific situation that you need to change. For example, you may want to find a new job, move to a warmer location, or simply pick up some new activities to break up the monotony of life. Life’s too short to not make changes that could make you happy.
The next time you find yourself delaying going to bed, think about whether these physical, mental, or emotional barriers could be keeping you up. Then experiment until you find the solution that works for you.

The expert-approved guide to waking up feeling refreshed and energised (even when you've had barely any sleep)

If you're among the 25 per cent of Brits who only sleep for five hours or less per night - more than two hours less than the national recommended average of 7.5 hours, listen up.
A lack of sleep has serious health implications, physically and mentally, and can result in poor daytime performance. It can even affect our memory and our ability to learn and store new information – crucial in the workplace and also for those in education.
"It is estimated that as many as a third of us suffer from insomnia," wellness coach and practitioner, Angelina Nizzardi MAC, MNCP, MCMA, told GLAMOUR. "Sleepless nights can make the next day feel like wading through treacle. You crave sugar, feel bone achingly tired and emotionally raw. Ripping someone’s head off can feel tantalisingly close with feelings of anxiety nipping at your heels.
"The good news is that by following a few next day rules you can feel more human and stand a better chance of sleeping at bedtime. Your drives will be strong and willpower weakened so it’s important to follow a few golden rules despite feeling tired and potentially cranky."
We asked Angelina, as well as Silentnight's resident sleep expert, Dr Nerina Ramlakhan, and Natalie Armstrong, sleep expert at Sealy UK, to share their definitive guide to waking up feeling refreshed and bossing you day - even when you've had next to no sleep.
A sleep expert says this one simple trick will cure your insomnia in an instant A healthy diet and keeping fit
Try to prevent getting yourself into a routine of eating unhealthy fatty foods and spending your free time lounging and being sedentary. Staying active will help you feel less sluggish at work and also help you gain more energy. It is important to not commute on an empty stomach as this results in the body running on ‘adrenaline energy’ on your way to work, which is one of the main factors which causes shallow, ‘muddy’ sleep.
Drink alkaline water
If you’re already drinking the recommended two litres of water a day and you want to take it to the next level, try adding a squeeze of lemon and a pinch of sea salt to alkalise the water. The body functions optimally at an alkaline PH of 7.35, so hydrating with alkaline water helps our body to work properly; transmitting messages and enabling our physiological processes, including getting a good night's sleep.
I tried a Vitamin B12 patch to boost my energy and trust me, I'll never need a coffee ever again Rise with the sun
Ben Franklin once said “early to bed and early to rise makes a man healthy, wealthy and wise”, and it seems there could be some truth in this. A recent study has shown that waking with the sun rise, rather than forcing yourself to wake up before the sun, lowers your chances of stroke, heart disease, diabetes and depression.
This is because day light is the principal controlling factor on our natural body clock, and forcing yourself to wake up before sun rise, rather than waking naturally, causes an imbalance of the body’s cortisol levels, which in turn has health implications.
However, if waking with the sun rise isn’t feasible for your routine, especially during the winter months where the sun rises much later in the morning, you can invest in a ‘sun rise alarm clock’ which mimics the sun rise by gradually increasing light levels in the room.
Listen to music
Playing music or listening to the radio first thing in the morning can help to wake you up faster, as it’s been shown that listening to music with lyrics can actually stimulate your brain.
Sleep tracking apps could be causing ‘orthosomnia’ and actually making you more tired than ever
In fact, previous studies have shown that areas of the brain ‘light up’ when listening to music. Although, it’s best to choose music that starts gently and gradually builds, so as to avoid waking up too suddenly, which can causes an adrenaline rush and production of the stress hormone, cortisol.
This pre-bedtime ritual designed by a peak performance coach will give you the best night's sleep ever Place your alarm clock out of reach
We’ve all heard this tip before, but there’s definitely some truth in it. If you have your alarm clock in a location in the room that you can’t reach from your bed, then you’re forced to climb out of bed to turn it off, therefore removing that temptation to roll over and go back to sleep for those few extra minutes.
Avoid the snooze button
When getting up in the morning it might be tempting to set your alarm a little earlier so you can hit the snooze button for an extra ten minutes. However, this will actually make you feel worse when you eventually do drag yourself out of bed, as going back to sleep after hitting the snooze button prepares your body for another sleep cycle. Set your alarm for the latest possible moment and move your alarm clock to the opposite side of the room so you have to physically get out of bed to turn it off. This will help prevent you hitting snooze and going back to sleep as you’re up you’re much less likely to get back into bed once you’ve gotten up.
From brain downloading to pillow positioning: These 7 expert steps will guarantee the perfect night’s sleep
Sweet dreams!
Need tips on how to fall asleep? GLAMOUR has you covered.

A definitive guide to everything that affects smartphone battery life

smartphone battery life
smartphone battery lifeYou’ve no doubt seen or read many articles online about saving battery life. It’s a popular topic because nobody likes tethering a phone to the wall multiple times a day. However, most such articles give you ideas about what to try in order to improve your battery life. This time around, we’re instead going to identify all of the various things that cause drain battery. Here’s our definitive list of everything that has the potential to affect your smartphone’s battery life.
The list is actually surprisingly long and that’s probably a good indicator of why so many people struggle with battery life. However, when looked at in greater detail, everything can be easily packed into either hardware or software problems. You can use this list to determine what might be messing up your battery and then take the proper steps to try to fix it.
Battery size
samsung galaxy s11 plus battery Galaxy Club
samsung galaxy s11 plus battery Galaxy ClubGalaxy Club
We’ll start with the most obvious influence on battery life — the size of the battery itself. Not all smartphones have the same battery size and it’s this size that helps determine how long your phone will go before hitting zero. Smartphone batteries are generally measured in milliamp hours (mAh). This is mostly simple math. The more mAh a phone has, the longer it should be able to theoretically last. It doesn’t always work that way, but it’s a good place to start.
On the high end, flagships like the Samsung Galaxy Note 10 Plus and Huawei Mate 30 Pro come with gargantuan 4,500mAh batteries. Meanwhile, smaller devices like the Pixel 4 (not XL) come with only 2,800mAh. Most of the battery life heavyweights have larger batteries rather than smaller ones.
There are a ton of things that correlate with battery life. However, if you ignore other variables, the phone with the biggest battery will go the longest period of time between charges.
Display
Google Pixel 4 XL vs OnePlus 7T home screen in hand
Google Pixel 4 XL vs OnePlus 7T home screen in hand
There are four different ways a display can affect battery life. The first is the size, as larger screens have more surface area and require more power to light up. Of course, phones with larger displays also usually have larger batteries so there is a bit of a give and take there.
The second way a phone’s display affects battery life is the resolution. Admittedly, the differences aren’t huge, but it is objectively measurable. Displays with 1440p resolution have 77% more pixels than a 1080p display and it requires extra processing power (and therefore, more battery) to render those extra pixels. OEMs sometimes include a 1080p mode on a 1440p display to help cut back on the processing power and save battery.
Displays use the most battery by far. They are the centerpiece of every smartphone.
Brightness is another significant power draw. This is also a matter of simple deduction. The brighter something is, the more power it requires. That said, going from 50% to 40% brightness is a fairly negligible difference compared to going from 80% to 20%.
Finally, the display’s refresh rate matters a lot. The refresh rate represents the number of times a screen refreshes every second and is measured in hertz (Hz). Some newer phones have 90Hz and 120Hz displays which refresh 50%-100% more frequently than regular 60Hz displays. That requires a whole bunch of extra processing power and put further strain on your phone’s battery.
Related: 90Hz smartphone display test: Can users really feel the difference?
Displays eat up more battery than any other individual component of a device because it is the main way we interact with a phone. This is why most battery saving tricks revolve around display tweaks. However, lowering your brightness a few percentage points does virtually nothing and the resolution only matters if you use your phone constantly. Finally, using dark themes on AMOLED displays doesn’t work like most think it does.
Connections
T-Mobile 5G Review Speed Test Number 4
T-Mobile 5G Review Speed Test Number 4
Connections have a massive impact on battery life. The most common connections are your cell phone signal, data, Bluetooth, Wi-Fi, and location services. Connections drain battery in a few different ways and the first one is fairly obvious. If you enable these connections and don’t use them, they draw unnecessary power over the course of the day. Hardware and software optimizations have minimized this drain and it’s not as bad as it used to be, but it’s still a factor.
Additionally, a weak signal can greatly increase battery drain. This one is often difficult to fix. Your device regularly checks for signal strength. When the reception is bad, the phone checks more frequently and this constant checking drains the battery. Usually, this only happens in certain types of buildings and in bad reception areas, but if you live (or work) in one of those places, it can be a constant and nearly unsolvable problem.
Every time your phone connects to something, it costs you battery life.
Finally, actually using these connections drains your battery. If you go online and spend five minutes downloading a file, that’s five whole minutes your phone is actively using its networking hardware. The same is true of voice calls as your phone engages its radio for the entire length of the call.
A lot of people recommend using airplane mode to switch off all connections when not using your phone. To be honest, it doesn’t save that much battery and it ends up being invasive and annoying. We recommend staying connected to Wi-Fi while at home (or work) and setting your apps to update, backup, or download new stuff while your phone is on a charger. Otherwise, just leave your Bluetooth and GPS off when you’re not using them.
Chipset
Qualcomm Snapdragon 865 in hand front
Qualcomm Snapdragon 865 in hand front
The chipset matters more than probably anything else here because it basically runs the whole phone. There are many ways a chipset can impact battery, especially if you toy with the clock speed, CPU governors, and voltage. However, you can’t mess with those things without root and most people don’t dabble in rooting.
For regular users, the first thing that matters for the chipset is its generation. Every year chips get smaller, faster, and more energy-efficient. The Snapdragon 855 was faster and more energy-efficient than the Snapdragon 845, and the latest Qualcomm chipset, the Snapdragon 865, will no doubt represent another leap forward. The same goes for Huawei’s Kirin SoCs, Samsung’s Exynos chips, and MediaTek‘s silicon. This is a rather complex topic, but the super basic explanation is that newer chipsets can do the same work as older chipsets except faster, with less energy consumption, and with less heat. All of those things affect battery life.
An upgraded chipset is a lot more important than a lot of people realize.
The model of the chipset matters as well. The Pixel 3a XL was one of the big surprises in terms of battery life in 2019. Part of that was due to the Snapdragon 670, a less powerful chip tuned for battery life rather than performance like the Snapdragon 855. On the other end of the scale, the Snapdragon 855 Plus is an overclocked version of the regular 855 and it uses more power.
Chipset updates get frequently overlooked when talking about new smartphones because a lot of people only look at raw performance. However, the efficiency, size, and heat improvements are arguably more important than raw performance boosts these days.
Camera
Realme X2 Pro Master Edition in Concrete camera closeup 1
Realme X2 Pro Master Edition in Concrete camera closeup 1
The camera is one of the most important pieces of hardware on a phone. However, it also has the capacity to drain the battery quite a bit. The first and most obvious reason is that it is a separate piece of hardware. It needs power to function, especially if it has moving parts like Samsung’s multi-aperture cameras or the motorized front camera of newer OnePlus phones.
However, the vast majority of camera battery drain comes from display and processor usage. Your display is needed as a viewfinder and some OEMs even bump up the brightness of the display when in camera mode. Additionally, every modern smartphone has at least some post-processing and that also requires extra processing power. This is further amplified by unique camera features like LG’s triple shot on the LG V40 or Night Sight on Pixel devices.
People who use the camera excessively often have below average battery life.
Video is even more battery intensive. The processor has to take anywhere between 30 and 60 photos per second depending on the frame rate of the video and it also has to eventually stitch all of them together. Of course, resolution matters here as well as many cameras can shoot in 4K resolution which is even harder on the processor and, thus, even harder on the battery.
Shutterbugs drain their batteries a lot more quickly than people who don’t use their camera very often. Additionally, apps with a heavy reliance on the camera, like Snapchat, may lead to greater battery drain with prolonged use because of their excessive use of the camera.
Other hardware
Google Pixel 4 XL Teardown Soli Radar
Google Pixel 4 XL Teardown Soli RadariFixit
Basically any piece of hardware on a phone drains the battery to some extent while in use. There are a ton of examples. Google’s Soli chip on the Pixel 4 series phones is always on and awaiting your hand signals. The original Moto X had a separate processor core that was always working to listen for your voice commands. Not only does this extra tech cause more battery drain, but its inclusion may also lead to smaller batteries due to space limitations.
There are other factors too that affect every phone. You wouldn’t think a vibration motor would cause that much battery drain. However, if you’re one of those people that gets hundreds of notifications per day, that is hundreds of times that vibration motor runs.
Think about it, how many times does your phone vibrate or make noise per day? Per week? Per year? It adds up over time.
The same goes for speakers. Every time you watch a video, listen to music, leave your notification tones on, or use the phone for a phone call. You can save some battery by keeping everything on mute, but where’s the fun in that? Sometimes the effect on the battery isn’t much, but as with all things, the more you use it, the more power it uses.
Generally speaking, the amount of actual drain is directly correlated with how often those things see use. The Pixel 4 XL’s Soli chip can’t drain battery if it’s not on. Additionally, sometimes the power drain is so minimal that it’ll never matter anyway. For instance, Samsung estimates that a full S Pen charge requires 0.5mAh, or about 1/9,000th of the Note 10 Plus battery.
Temperature and Age
a graph of battery life vs temperature
a graph of battery life vs temperature
Researchgate The ideal temperature to maximise battery cycle life is between 20 and 50°C
Smartphone battery life is heavily affected by both temperature and age. Batteries work best when they are brand new and operating at room temperature. However, because phones heat up during use and time marches on for all eternity, both of these things affect your battery life eventually. In fact, age is the primary reason your battery life gets shorter as your phone gets older.
You shave a second or two off of your phone’s maximum battery capacity every time you charge it. Batteries use chemical reactions to store and process energy and no chemical reaction is infinite. The method has been optimized like crazy, though, and that’s why batteries last as long as they do to begin with. Additionally, batteries lose capacity even if you don’t use them. Popular Mechanics has an excellent article on the matter here.
Leaving your phone in a hot car or using it while charging is really not good for your long term battery life.
Temperature is a bit more tricky. Cold batteries have lower capacities (remember, we’re dealing with chemicals here) while warmer batteries offer better performance. However, too much time spent at extreme temperatures can cause permanent degradation of the battery over time. Battery University states that modern lithium batteries perform most optimally at about 68F. However, most people can’t temperature control their entire life so this problem is more or less unavoidable. The good news, though, is that OEMs have optimized charging and fast charging to an extent where users have few opportunities to really mess things up.
You can use some tricks to help prevent excess degradation from heat and age. However, even with best practices, the general rule of thumb is that you lose roughly 20% of your battery’s capacity after about 1,000 charges. You can avoid excess degradation by not using your phone while it charges, charging it less often (select phones with super long battery life rather than super fast charging), and don’t play heavy games that heat up your phone for excessively long periods of time.
Active apps

Believe it or not, phone software can screw up your battery life in a lot of different ways. The most obvious way is during active use. Some apps simply use way more battery life than others and using those apps have a huge impact on your battery life over the course of an average day.
GPS apps, camera apps, and apps that require large amounts of data transfer use more battery than something like a launcher app or a calculator. Snapchat, for instance, uses GPS, your camera, and large amounts of data, which will impact battery life far more than a file browser app, for example.
Apps that use multiple pieces of hardware to function usually use more battery than ones that don't.
Mobile games also use more battery than most apps. All of them require the CPU and graphics processor to render graphics, control the game’s AI, and play the game itself. Plus, today’s mobile games often require a data connection and, of course, your phone’s display. Fun fact, PokΓ©mon Go was the first mobile game capable of using your GPS, Bluetooth, camera, display, and data all at once. Its very existence doubled battery pack sales.
Read also: 5 best battery saver apps for Android
The more battery intensive apps and games you use, the worse your battery life is. This produces a bit of a problem for end users. You can use your phone however you want, but you kind of lose the ability to complain about it if you play Call of Duty: Mobile for two hours a day. That said, these issues are being mitigated over time as processors get faster and more energy-efficient. The only way to save battery life here is to simply not use those types of apps or upgrade to more modern chipsets.
Passive apps
YouTube Premium Music Logo in App
YouTube Premium Music Logo in App
Of course, all of the above applies only to apps you actively use. A wholly separate problem is all of the apps and services that run passively. The kinds of apps we’re talking about are podcast players, music apps, and many more. These apps run even while the phone display is off and have the potential to run for hours at a time.
It doesn’t take a rocket scientist to understand why these drain battery. Your phone is active even if it’s in your pocket. Plus, since most people stream music and podcasts, those apps are usually using data as well. Thankfully, these apps are heavily optimized so the battery drain is minimal in short bursts. However, some people listen to music for hours at a time and podcasts are usually 30-60 minutes apiece. The battery usage adds up over time.
Some other examples include torrent apps, weather apps if they’re set to update constantly, fitness tracker apps, and basically any app that you actively use without a screen on. They usually don’t make a huge dent in isolation, but if you use a lot of these all at once or for a very long time your battery life will take a hit.
Operating system and background tasks
Android 10 Easter Egg 1
Android 10 Easter Egg 1
Finally, we get to arguably the most important piece of software for battery life — the operating system itself. The OS can suck (or save) your battery life in a variety of ways since it controls everything on your device. Generally speaking, there is no one specific way the OS drains battery since everything it does affects battery to some extent. However, we’ve seen operating systems spiral out of control before, use way too much CPU, and burn power like no other, so it’s definitely possible.
Operating systems and battery life work the same was as CPU chipsets. Newer versions are generally more optimized, get work done quicker, and use less battery while doing it. Additionally, most operating systems introduce new features to control battery drain, control app usage, and optimize other things to draw less battery. The list of all of the various optimizations in Android is impossible to list here because of the sheer number of them.
The operating system is also built on a countless number of essential background tasks. Background tasks used to be a much greater battery hog until modern versions of Android optimized the process.
Read more: How to fix Android battery drain issues
Background tasks drain battery in two main ways. The first is waking up your device in order to ping whatever the processes need to ping and the second is data usage. Your weather app updating in the background will ping its servers and wake up your phone, thus using battery. No single process uses a ton of battery most of the time. It’s the fact that your phone probably has dozens of these background processes running at once that causes problems.
Background tasks and processes aren't nearly the problem they once were thanks to Doze Mode and Adaptive Battery.
These are functionally impossible to deal with unless you have root access. Even then, root users can only do so much. The reason is that background tasks are the backbone of Android’s ability to multitask so most apps have the capacity to operate in the background even while not in use. You can’t really change how the OS works so the only thing you can really do is uninstall temperamental apps if they’re giving you a ton of problems.
Android itself deals with background tasks better than anything you can do anyway. Doze mode clusters background tasks to certain times and shuts them down otherwise. Additionally, Adaptive Battery shuts down background tasks of apps you don’t use very often. OEMs also add in additional battery saver modes so intense that it sometimes affects how apps even work. Android and OEMs leave this more or less out of your hands.
There are so many things that control or drain your battery that optimizing for them is nearly impossible. As a result, there are a lot of old wives tales and urban legends about battery drain, what causes it, and what prevents it.
You may hear some people simply tell you that the best way to not drain battery is to simply not use the phone. However, as we said earlier, lithium batteries lose charge and capacity over time anyway so it literally doesn’t matter what you do, your phone battery is going to discharge one way or the other.
The best way to save battery isn’t to adhere to an ancient list of outdated tricks that don’t work well enough if they even work at all. It’s also a bad idea to take advice that completely changes how you enjoy using your phone. The best way to save battery is to understand where your drain comes from and try to fix it at the source. Hopefully, with the help of this guide, you can do just that and score some outstanding battery life like I do. Good luck!
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