Tanya Dutt

3 Compelling Reasons Why You Must Not Use Your Phone While Pooping

Oh, don’t pretend you don’t do it. Most of us are guilty of scrolling through social media, catching up on messages, or even answering emails while sitting on the toilet. After all, what else is there to do while you’re waiting? But hold the phone—literally. Bringing your smartphone into the bathroom might be a common habit, but it could be doing more harm than good. 

According to Dr Saurabh Sethi, a gastroenterologist trained at Stanford and Harvard, took to social media platform TikTok to share why using your phone in the bathroom can have serious, often overlooked, health consequences.

<h2>Are there any dangers of Prolonged Toilet Time?</h2>

In a video posted to TikTok, Dr Sethi warned about the dangers of scrolling on the toilet, noting that sitting for extended periods can have adverse effects on your health, particularly on your rectum and anus. This is because using your phone tends to keep you seated for much longer than necessary, leading to potential problems in your lower digestive region.

“First, using your phone while doing number two can lead to prolonged sitting on the toilet, which can cause strain and pressure on your rectum and anus,” explains Dr Sethi. This excessive strain has been shown to increase the risk of various health conditions, such as hemorrhoids, <span>anal fissures</span>, and even rectal prolapse.

Hemorrhoids are one of the most common issues associated with long periods of sitting on the toilet. These swollen veins or blood vessels around the anus can be painful and are often the result of too much pressure from straining or sitting. According to Johns Hopkins Medicine, they affect millions and can be a real source of discomfort, causing pain, itching, and in some cases, bleeding.

Another problem is anal fissures, which are cracks or tears in the lining of the anal canal. These can develop due to the same excessive straining that leads to hemorrhoids. Cleveland Clinic reports that anal fissures can be incredibly painful and may require medical treatment if they don’t heal on their own. More concerning is the risk of rectal prolapse, a condition in which the rectum sags or protrudes from the anus due to weakened pelvic muscles. This condition is less common but more serious, sometimes requiring a surgical procedure to correct. According to Penn Medicine, rectal prolapse is often associated with chronic straining or prolonged time spent on the toilet.

Third reason and most compelling is that when we use mobile phones while pooping we are unable to defecate fully i.e. defecation is said to happens in three phases- the first major dump which amounts to 60% occurs during the initial few minutes of sitting is the undigested food, the next 30% reportedly occurs when the body pushes out digested waste further and the last 10% is the final defecation. 

But when we start using our phones by the second stroke, our brain loses the focus from the defecation to the phone and so the 20-30% remaining waste sits in. And it is only after you shower and breakfast that you begin to get the urge to visit the washroom once!

<h2>Not Just Your Body Phones Can Be a Bacterial Playground too</h2>

Aside from the physical strain, there’s another uninviting downside to bringing your phone into the bathroom: bacteria. According to Dr. Sethi, “it can be a breeding ground for bacteria.” Studies have shown that the average smartphone is actually dirtier than a public toilet seat. Given that bathroom surfaces are exposed to various types of bacteria, including E. coli and other pathogens, handling your phone there can make it a hotbed for germs. Every time you scroll, tap, or swipe in the bathroom, you could be transferring bacteria to your phone—and potentially to your hands, face, and even food later on.

Even if you don’t directly notice it, bringing your phone into the bathroom and neglecting to sanitize it afterward can lead to increased exposure to harmful bacteria. Dr. Sethi recommends cleaning your phone with a disinfectant wipe if you can’t resist the urge to use it in the bathroom. This simple habit can help reduce bacterial contamination and lower your risk of illness.

<h2>Why Sitting and Scrolling videos is Harmful?</h2>

While experts don’t yet have definitive studies specifically linking phone use on the toilet to hemorrhoids or other digestive issues, they agree that prolonged sitting itself is a risk factor. Experts explain that the problem isn’t necessarily the phone, but rather the extended amount of time people end up spending on the toilet because of it. Engrossed in a social media feed or a news article, we tend to linger far longer than the necessary few minutes required for a bowel movement. Over time, this habit of prolonged sitting can lead to hemorrhoid issues.

The pressure caused by extended sitting can cause the veins in the rectum to engorge with blood, leading to swelling, discomfort, and even bleeding in severe cases. If a bowel movement doesn’t happen within a few minutes, experts suggest that it’s best to get up, walk around, and return only when the urge arises again.

Dr Sethi and other health experts suggest that spending anywhere from 1 to 15 minutes on the toilet should suffice. Anything beyond that might be an indication of constipation or simply a sign that you’re spending too much time there. Setting a timer may help if you’re someone who tends to lose track of time with your phone in hand. The goal is to avoid sitting, straining, and scrolling unnecessarily.

So the next time you head to the bathroom, consider leaving your phone behind. Reducing the temptation to scroll may save you from discomfort and even potential medical issues in the long run.

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Oh, don’t pretend you don’t do it. Most of us are guilty of scrolling through social media, catching up on messages, or even answering emails while sitting on the toilet. After all, what else is there to do while you’re waiting? But hold the phone—literally. Bringing your smartphone into the bathroom might be a common habit, but it could be doing more harm than good. According to Dr Saurabh Sethi, a gastroenterologist trained at Stanford and Harvard, took to social media platform TikTok to share why using your phone in the bathroom can have serious, often overlooked, health consequences.Are there any dangers of Prolonged Toilet Time?In a video posted to TikTok, Dr Sethi warned about the dangers of scrolling on the toilet, noting that sitting for extended periods can have adverse effects on your health, particularly on your rectum and anus. This is because using your phone tends to keep you seated for much longer than necessary, leading to potential problems in your lower digestive region.“First, using your phone while doing number two can lead to prolonged sitting on the toilet, which can cause strain and pressure on your rectum and anus,” explains Dr Sethi. This excessive strain has been shown to increase the risk of various health conditions, such as hemorrhoids, anal fissures, and even rectal prolapse.Hemorrhoids are one of the most common issues associated with long periods of sitting on the toilet. These swollen veins or blood vessels around the anus can be painful and are often the result of too much pressure from straining or sitting. According to Johns Hopkins Medicine, they affect millions and can be a real source of discomfort, causing pain, itching, and in some cases, bleeding.Another problem is anal fissures, which are cracks or tears in the lining of the anal canal. These can develop due to the same excessive straining that leads to hemorrhoids. Cleveland Clinic reports that anal fissures can be incredibly painful and may require medical treatment if they don’t heal on their own. More concerning is the risk of rectal prolapse, a condition in which the rectum sags or protrudes from the anus due to weakened pelvic muscles. This condition is less common but more serious, sometimes requiring a surgical procedure to correct. According to Penn Medicine, rectal prolapse is often associated with chronic straining or prolonged time spent on the toilet.Third reason and most compelling is that when we use mobile phones while pooping we are unable to defecate fully i.e. defecation is said to happens in three phases- the first major dump which amounts to 60% occurs during the initial few minutes of sitting is the undigested food, the next 30% reportedly occurs when the body pushes out digested waste further and the last 10% is the final defecation. But when we start using our phones by the second stroke, our brain loses the focus from the defecation to the phone and so the 20-30% remaining waste sits in. And it is only after you shower and breakfast that you begin to get the urge to visit the washroom once!Not Just Your Body Phones Can Be a Bacterial Playground tooAside from the physical strain, there’s another uninviting downside to bringing your phone into the bathroom: bacteria. According to Dr. Sethi, “it can be a breeding ground for bacteria.” Studies have shown that the average smartphone is actually dirtier than a public toilet seat. Given that bathroom surfaces are exposed to various types of bacteria, including E. coli and other pathogens, handling your phone there can make it a hotbed for germs. Every time you scroll, tap, or swipe in the bathroom, you could be transferring bacteria to your phone—and potentially to your hands, face, and even food later on.Even if you don’t directly notice it, bringing your phone into the bathroom and neglecting to sanitize it afterward can lead to increased exposure to harmful bacteria. Dr. Sethi recommends cleaning your phone with a disinfectant wipe if you can’t resist the urge to use it in the bathroom. This simple habit can help reduce bacterial contamination and lower your risk of illness.Why Sitting and Scrolling videos is Harmful?While experts don’t yet have definitive studies specifically linking phone use on the toilet to hemorrhoids or other digestive issues, they agree that prolonged sitting itself is a risk factor. Experts explain that the problem isn’t necessarily the phone, but rather the extended amount of time people end up spending on the toilet because of it. Engrossed in a social media feed or a news article, we tend to linger far longer than the necessary few minutes required for a bowel movement. Over time, this habit of prolonged sitting can lead to hemorrhoid issues.The pressure caused by extended sitting can cause the veins in the rectum to engorge with blood, leading to swelling, discomfort, and even bleeding in severe cases. If a bowel movement doesn’t happen within a few minutes, experts suggest that it’s best to get up, walk around, and return only when the urge arises again.Dr Sethi and other health experts suggest that spending anywhere from 1 to 15 minutes on the toilet should suffice. Anything beyond that might be an indication of constipation or simply a sign that you’re spending too much time there. Setting a timer may help if you’re someone who tends to lose track of time with your phone in hand. The goal is to avoid sitting, straining, and scrolling unnecessarily.So the next time you head to the bathroom, consider leaving your phone behind. Reducing the temptation to scroll may save you from discomfort and even potential medical issues in the long run.

3 compelling reasons why you must not use your phone while pooping

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Number of depressed adults increased in US during pandemic

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A new research published in JAMA Internal Medicine revealed a troubling rise in depressive symptoms among US adults during the COVID-19 pandemic. The study is led by Dr Kosuke Inoue from Beth Israel Deaconess Medical Center in Boston. The researcher analyzed data from the National Health and Nutrition Examination Survey (NHANES), which covered a period from 2013 to 2023. The findings are based on responses from 23,040 adults aged 20 and above. The data was assessed using the widely recognized 9-item Patient Health Questionnaire, which is a standard tool used to screen for <span>depression</span>. 

As per the study, the prevalence of depressive symptoms have increased from 8.2% before the pandemic (2013 - 2020) to 12.3% during the pandemic (2021-2023). Even after adjusting for ongoing trends over the decade, the researchers found 3.5 percentage point increase in depression rates. This rise reflects the deep psychological impact the pandemic has had, as isolation, uncertainty, grief, and economic stress took a toll on <span>mental health</span> across the country.

<h4>Young Adults Experienced Depressive Symptoms</h4>

The increase was particularly stark among younger adults. For individuals aged 20 to 44 years, depressive symptoms rose by 6 percentage points, while those aged 65 and older saw only a 1.1 percentage point increase. This generational difference could be due to a range of factors—job instability, disrupted social lives, educational setbacks, and growing financial pressures—all of which disproportionately affected younger adults during the pandemic.

However, the study pointed out that there had been no significant variation in the rise of depressive symptoms based on sex, race, and ethnicity, or even income level. This also suggests that while certain age groups were more vulnerable, the mental health impact of the pandemic was widespread and crossed typical demographic boundaries. 

<h4>A Call for Mental Health Reform </h4>

The authors emphasize the urgent need to expand access to mental health care in the United States. They highlight ongoing issues such as the shortage of mental health professionals and low participation of behavioral health practitioners in insurance plans. Without addressing these systemic problems, the growing mental health burden may remain unmet, especially as the long-term effects of the pandemic continue to unfold.

This study paints a clear picture: depression is on the rise, and the pandemic has accelerated the trend. With younger adults showing a sharp increase in symptoms, and no significant demographic group untouched, there is an urgent need for policy-level changes to ensure mental health care is accessible, affordable, and adequately staffed in the years to come.

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A new research published in JAMA Internal Medicine revealed a troubling rise in depressive symptoms among US adults during the COVID-19 pandemic. The study is led by Dr Kosuke Inoue from Beth Israel Deaconess Medical Center in Boston. The researcher analyzed data from the National Health and Nutrition Examination Survey (NHANES), which covered a period from 2013 to 2023. The findings are based on responses from 23,040 adults aged 20 and above. The data was assessed using the widely recognized 9-item Patient Health Questionnaire, which is a standard tool used to screen for depression. A rise In Depression RatesAs per the study, the prevalence of depressive symptoms have increased from 8.2% before the pandemic (2013 - 2020) to 12.3% during the pandemic (2021-2023). Even after adjusting for ongoing trends over the decade, the researchers found 3.5 percentage point increase in depression rates. This rise reflects the deep psychological impact the pandemic has had, as isolation, uncertainty, grief, and economic stress took a toll on mental health across the country.Young Adults Experienced Depressive SymptomsThe increase was particularly stark among younger adults. For individuals aged 20 to 44 years, depressive symptoms rose by 6 percentage points, while those aged 65 and older saw only a 1.1 percentage point increase. This generational difference could be due to a range of factors—job instability, disrupted social lives, educational setbacks, and growing financial pressures—all of which disproportionately affected younger adults during the pandemic.However, the study pointed out that there had been no significant variation in the rise of depressive symptoms based on sex, race, and ethnicity, or even income level. This also suggests that while certain age groups were more vulnerable, the mental health impact of the pandemic was widespread and crossed typical demographic boundaries. A Call for Mental Health Reform The authors emphasize the urgent need to expand access to mental health care in the United States. They highlight ongoing issues such as the shortage of mental health professionals and low participation of behavioral health practitioners in insurance plans. Without addressing these systemic problems, the growing mental health burden may remain unmet, especially as the long-term effects of the pandemic continue to unfold.Why Such Studies Are Important?This study paints a clear picture: depression is on the rise, and the pandemic has accelerated the trend. With younger adults showing a sharp increase in symptoms, and no significant demographic group untouched, there is an urgent need for policy-level changes to ensure mental health care is accessible, affordable, and adequately staffed in the years to come.

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When was the last time you let yourself play truly, freely, without worrying about looking silly or being judged? From picking up a paintbrush, dancing like no one's watching, or scribbling with crayons like you did as a child. Feels a little strange, doesn’t it? But what if we told you that this very act of tapping into your inner child could be the key to unlocking emotional healing and building resilience in adulthood?

In this high-pressure, fast-paced world, we’re so consumed by adult responsibilities that we often forget one simple truth: healing doesn’t always happen through words or logic, it can also happen through play and art. Welcome to the world of <span>expressive arts therapy</span>, where your imagination leads the way to emotional release, self-discovery, and deep healing.

None of us are necessarily born with the wisdom, responsibility, and emotional intelligence of adulthood. We develop these roles over time, experience, and sometimes, hurt. But in between freedom of childhood and the boundaries of adulthood, many of us forget the essence of whom we used to be the spontaneous, curious, expressive inner child.

That inner child, though, never really goes away. For others, it's buried under years of trauma, societal norms, and emotional repression. The <span>mental health</span> world is now waking up to the value of getting back in touch with this inner child — and one of the most powerful, affordable, and fun ways is through playful art.

Inner child work is a therapeutic approach rooted in the understanding that childhood experiences shape adult behavior. It’s a process of identifying past emotional wounds, acknowledging unmet needs, and “reparenting” oneself with compassion and understanding.

Imagine this: You are five, you trip during recess, and people laugh. You might not recall the event itself, but the hurt of humiliation and the commitment to never again risk embarrassment may affect your adult life in ways you're not even aware of. You might shun public speaking, avoid being vulnerable, or stay away from leadership — all because of an old unresolved memory.

This is where <span>inner child healing</span> becomes useful. It enables you to recognize such emotional imprints and greet your younger self with compassion, rather than criticism.

As Pablo Picasso famously said, "Art washes away from the soul the dust of everyday life." For a lot of expressive arts therapists, this statement isn't merely symbolic — it's a guiding reality.

"Art helps unpack traumas that words can't always access," says Gunjan Adya, a Certified Expressive Arts Therapist. "Adults don't get to play much. They're trapped in a loop of duties and routines, and they're often detached from their feelings. Art provides an arena in which to feel, to convey, and above all, to heal."

Art is a secure, non-verbal means by which we can re-encounter lost aspects of ourselves. Making — whether drawing, painting, dancing, sculpting, or writing poetry — provides an expression for repressed feelings and a way to understanding ourselves.

<h2>Why Adults Need to Make Time for Child-Play?</h2>

As we grow older, play becomes secondary to productivity. Schedules, careers, and family responsibilities leave little time for imagination. But this privation has a cost — chronic stress, burnout, and emotional disconnection.

Gunjan adds, "Creating something, even imperfectly, makes us happy. Humans are born nurturers. The process of making — be it a piece of clay sculpture or a doodle — is a process of nurturing ourselves. It's meditative, emotionally calming, and deeply therapeutic."

Science substantiates this. Art therapy reduces cortisol levels, enhances mood, and increases cognitive flexibility, found studies. Unlike verbal-based therapies, expressive art therapy also has open arms to those who would find it challenging to put thoughts into words. 

Gunjan says there's no one-size-fits-all solution. "For some, painting with color on canvas is therapeutic. Others might find it through dance or sculpture. Through art, individuals have an opportunity to express themselves for what they feel inside — many times not even realizing that until later.

Dance releases emotion through the body. Sculpting invites patience and being present. Poetry writing orders and understands feelings. All modalities provide a unique quality of access to the self. Perfection isn't the objective, but discovery of emotion.

When adults permit themselves to do the same without censorship, they relink with the spontaneous, risk-taking essence of their youth — the same essence that long ago showed them how to find joy, venture, and dream.

While art is often viewed as a hobby, in the context of mental health, it becomes a transformative tool. Adults facing grief, burnout, anxiety, or past trauma can benefit immensely from incorporating art into their routine — even in small doses.

Tips for starting your inner child healing through art:

<ul><li>Choose an art form that resonates — it could be painting, collage, dancing, or even adult coloring books.</li><li>Carve out non-negotiable time for creation, without expectations or productivity targets.</li><li>Let your art be guided by intuition. What colors attract you? What shapes feel comfortable? What movement feels liberating?</li><li>Look at what you created — not to critique, but to see the emotions behind it.</li></ul>

You don't need to be an artist. You just need to be open.

Getting back in touch with your inner child isn't regression, it's integration. It's a strong, research-supported journey to healing adult hurts by giving yourself what you might have lacked as a child: freedom, creativity, and unconditional self-acceptance.

As Gunjan so eloquently says, "Art speaks to emotions we've silenced. When adults give themselves permission to play, they begin to truly heal."

<em>Gunjan Adya is a Certified Expressive Arts Therapist and Founder at Tula Journey in India</em>

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When was the last time you let yourself play truly, freely, without worrying about looking silly or being judged? From picking up a paintbrush, dancing like no one's watching, or scribbling with crayons like you did as a child. Feels a little strange, doesn’t it? But what if we told you that this very act of tapping into your inner child could be the key to unlocking emotional healing and building resilience in adulthood?In this high-pressure, fast-paced world, we’re so consumed by adult responsibilities that we often forget one simple truth: healing doesn’t always happen through words or logic, it can also happen through play and art. Welcome to the world of expressive arts therapy, where your imagination leads the way to emotional release, self-discovery, and deep healing.None of us are necessarily born with the wisdom, responsibility, and emotional intelligence of adulthood. We develop these roles over time, experience, and sometimes, hurt. But in between freedom of childhood and the boundaries of adulthood, many of us forget the essence of whom we used to be the spontaneous, curious, expressive inner child.That inner child, though, never really goes away. For others, it's buried under years of trauma, societal norms, and emotional repression. The mental health world is now waking up to the value of getting back in touch with this inner child — and one of the most powerful, affordable, and fun ways is through playful art.What Is Inner Child Work?Inner child work is a therapeutic approach rooted in the understanding that childhood experiences shape adult behavior. It’s a process of identifying past emotional wounds, acknowledging unmet needs, and “reparenting” oneself with compassion and understanding.Imagine this: You are five, you trip during recess, and people laugh. You might not recall the event itself, but the hurt of humiliation and the commitment to never again risk embarrassment may affect your adult life in ways you're not even aware of. You might shun public speaking, avoid being vulnerable, or stay away from leadership — all because of an old unresolved memory.This is where inner child healing becomes useful. It enables you to recognize such emotional imprints and greet your younger self with compassion, rather than criticism.As Pablo Picasso famously said, "Art washes away from the soul the dust of everyday life." For a lot of expressive arts therapists, this statement isn't merely symbolic — it's a guiding reality."Art helps unpack traumas that words can't always access," says Gunjan Adya, a Certified Expressive Arts Therapist. "Adults don't get to play much. They're trapped in a loop of duties and routines, and they're often detached from their feelings. Art provides an arena in which to feel, to convey, and above all, to heal."Art is a secure, non-verbal means by which we can re-encounter lost aspects of ourselves. Making — whether drawing, painting, dancing, sculpting, or writing poetry — provides an expression for repressed feelings and a way to understanding ourselves.Why Adults Need to Make Time for Child-Play?As we grow older, play becomes secondary to productivity. Schedules, careers, and family responsibilities leave little time for imagination. But this privation has a cost — chronic stress, burnout, and emotional disconnection.Gunjan adds, "Creating something, even imperfectly, makes us happy. Humans are born nurturers. The process of making — be it a piece of clay sculpture or a doodle — is a process of nurturing ourselves. It's meditative, emotionally calming, and deeply therapeutic."Science substantiates this. Art therapy reduces cortisol levels, enhances mood, and increases cognitive flexibility, found studies. Unlike verbal-based therapies, expressive art therapy also has open arms to those who would find it challenging to put thoughts into words. Which Art Forms Work Best?Gunjan says there's no one-size-fits-all solution. "For some, painting with color on canvas is therapeutic. Others might find it through dance or sculpture. Through art, individuals have an opportunity to express themselves for what they feel inside — many times not even realizing that until later.Dance releases emotion through the body. Sculpting invites patience and being present. Poetry writing orders and understands feelings. All modalities provide a unique quality of access to the self. Perfection isn't the objective, but discovery of emotion.When adults permit themselves to do the same without censorship, they relink with the spontaneous, risk-taking essence of their youth — the same essence that long ago showed them how to find joy, venture, and dream.How Art Helps Do Self-Repair?While art is often viewed as a hobby, in the context of mental health, it becomes a transformative tool. Adults facing grief, burnout, anxiety, or past trauma can benefit immensely from incorporating art into their routine — even in small doses.Tips for starting your inner child healing through art:Choose an art form that resonates — it could be painting, collage, dancing, or even adult coloring books.Carve out non-negotiable time for creation, without expectations or productivity targets.Let your art be guided by intuition. What colors attract you? What shapes feel comfortable? What movement feels liberating?Look at what you created — not to critique, but to see the emotions behind it.You don't need to be an artist. You just need to be open.Getting back in touch with your inner child isn't regression, it's integration. It's a strong, research-supported journey to healing adult hurts by giving yourself what you might have lacked as a child: freedom, creativity, and unconditional self-acceptance.As Gunjan so eloquently says, "Art speaks to emotions we've silenced. When adults give themselves permission to play, they begin to truly heal."Gunjan Adya is a Certified Expressive Arts Therapist and Founder at Tula Journey in India

Aarushi Bhadury

Can You Build Muscle In Your Sleep? This Doctor Says You Can

(Credit-Canva)

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‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture. 

However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body <span>build muscles</span>. 

<h2>How Can You Build Muscle While Sleeping? </h2>

Dr. Mark Hyman cited 2012 research done by the <span>American College of Sports Medicine</span>, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair. 

A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering. 

The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight. 

<h2>What Its Some Other Health Benefits Of It? </h2>

Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks. 

While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort. 

The <span>National Health Services</span> (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

Can You Build Muscle In Your Sleep

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muscle building and protein shakes

how do protein shakes help build muscles

‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture. However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body build muscles. How Can You Build Muscle While Sleeping? Dr. Mark Hyman cited 2012 research done by the American College of Sports Medicine, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair. A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering. The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight. What Its Some Other Health Benefits Of It? Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks. While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort. The National Health Services (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

can you build muscle in your sleep? this doctor says you can

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