Pantool

You are not really hungry, but you open the fridge anyway. There is nothing in particular you want to eat, yet you find yourself looking for a snack simply because you have nothing else to do. Eating out of boredom is a familiar experience for many people. Research has examined it as part of emotional eating, with boredom appearing to be a distinct factor that can be linked to food cravings and eating behaviour. That does not mean that every time we eat without obvious hunger, boredom is the reason. Hunger or simply wanting something to do? Physical hunger generally develops as the body signals a need for energy. An urge to eat that appears suddenly because we are bored can feel different. The two are not always easy to separate. Appetite is influenced not only by physiological need but also by our environment, habits, available foods and psychological state. Modern research therefore views eating behaviour as the result of multiple interacting factors rather than simply a response to ...

You tell yourself you will scroll for “just a few minutes” before bed, and suddenly half an hour has passed. For many people, night-time scrolling has become an automatic part of the evening: a few videos, some messages, a quick look at social media and then… one more scroll. The issue is not that every use of a screen before bed will automatically lead to poor sleep. The relationship between screens and sleep is more complex and may depend on factors such as duration, timing and the type of content being viewed. However, screen use is associated with several sleep-related outcomes, and recent evidence suggests that greater screen exposure is linked with shorter sleep duration. Why is scrolling so easy to continue? Scrolling has no obvious stopping point. One video leads to another, one post leads to another and a notification can pull us back into the phone. Unlike an activity that naturally ends, social media feeds can continue indefinitely. That makes it easy for “a few minutes” to ...

Have you ever had a short night and felt noticeably hungrier the following day? Perhaps a normal snack does not feel quite enough, or you find yourself thinking about food more often than usual. The relationship between sleep and food intake has been studied extensively, and research suggests that restricting sleep can affect hunger, appetite and how much people eat. But the explanation is more complicated than simply saying, “I slept less, so my hunger hormone increased.” A 2026 review of randomized controlled trials found that the effects of sleep restriction on appetite and motivation to eat were inconsistent and did not always explain increases in food intake. What does the research say about hunger? A meta-analysis of 41 randomized controlled trials found that sleep restriction significantly increased subjective hunger. The same analysis found that participants consumed, on average, about 253 additional calories per day during sleep restriction compared with normal sleep. Another ...

For many people, a large part of the day is spent sitting: at work, in the car, on the sofa or in front of a screen. The issue is not that we sit occasionally. It is that sedentary behaviour can take up many hours of the day, often with very little movement in between. Sedentary behaviour is not exactly the same as a lack of exercise. Someone can exercise regularly and still spend much of the day sitting. The World Health Organization therefore considers sedentary behaviour separately and recommends limiting the amount of time we spend sedentary. What does “sitting for long periods” actually mean? Sedentary behaviour refers to time spent awake sitting, reclining or lying down while using very little energy. This can happen at work, at school, during commuting, at home or while watching television and using a computer. It is therefore not limited to people who do not exercise. The distinction matters: exercise and sedentary behaviour are not simply opposite ends of the same scale. Someo...

There are nights when our body feels tired, but our mind does not seem ready to switch off. Thoughts about work, responsibilities for the next day or a problem that keeps coming back can make it harder to move from alertness to sleep. Stress and sleep are closely connected, although the relationship is not a simple one. Increased worry can be associated with sleep difficulties, while insufficient sleep may, in turn, affect the way we cope with stress and emotions. Research therefore points to a two-way relationship rather than a single cause that applies to everyone. Why can stress keep us awake? When we feel that there is something we need to deal with, the body can remain in a heightened state of alertness. This can make it harder to relax enough to fall asleep. In everyday life, this may appear as racing thoughts before bed, repeated worries about the following day or the feeling that our mind is still working even though we are already in bed. Research shows that sleep problems are...

Ο Σεπτέμβριος συχνά μοιάζει με μια δεύτερη αρχή. Μετά από ένα καλοκαίρι με διαφορετικό ωράριο, περισσότερες εξόδους και λιγότερη προβλεψιμότητα, η επιστροφή στην καθημερινότητα μπορεί να είναι μια καλή αφορμή για να ξαναδούμε τις βασικές μας συνήθειες. Δεν χρειάζεται, όμως, ένα αυστηρό «reset» ούτε μια λίστα με δεκάδες κανόνες. Μια πιο ρεαλιστική προσέγγιση είναι να επαναφέρουμε σταδιακά μερικά σταθερά σημεία μέσα στην ημέρα: τον ύπνο, τα γεύματα, την κίνηση και τον χρόνο αποφόρτισης. Η καθημερινή ρουτίνα μπορεί επίσης να βοηθήσει στη διαχείριση του στρες και στην αίσθηση ελέγχου της ημέρας. 1. Σταθεροποίησε ξανά το ωράριο ύπνου Αν το καλοκαίρι η ώρα ύπνου και αφύπνισης μετακινήθηκε, προσπάθησε να επιστρέψεις σταδιακά σε ένα πιο σταθερό πρόγραμμα. Για τους περισσότερους ενήλικες, ο στόχος είναι τουλάχιστον 7 ώρες ύπνου κάθε βράδυ. Δεν χρειάζεται να αλλάξεις τα πάντα μέσα σε μία νύχτα. Η συνέπεια είναι πιο χρήσιμη από μια απότομη, αυστηρή αλλαγή που δύσκολα διατηρείται. 2. Βάλε περισσότ...

September often feels like a second beginning. After a summer of later nights, different schedules and less predictable days, returning to everyday life can be a useful opportunity to rebuild a few basic habits. That does not require a strict “reset” or a long list of rules. A more realistic approach is to gradually bring back a few consistent anchors: sleep, meals, movement and time to unwind. A daily routine can also support stress management and a greater sense of control over the day. 1. Re-establish a consistent sleep schedule If your bedtime and wake-up time shifted during the summer, try to move gradually towards a more consistent schedule. Most adults need at least seven hours of sleep each night. There is no need to change everything overnight. Consistency is more useful than an abrupt routine that becomes difficult to maintain. 2. Add more movement to your day Physical activity does not have to mean going to the gym. Walking, cycling, household chores and other forms of movem...