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Is Eight Hours of Sleep Enough? Experts Weigh In on Sleep Quality and Health

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The long-standing recommendation of eight hours of sleep per night has been widely accepted, but sleep experts suggest that the ideal amount of rest varies from person to person. More important than the number of hours is waking up feeling refreshed, they say.

The Importance of Sleep for Overall Health

Sleep remains a critical yet mysterious function of human health. Dr. Rafael Pelayo, a sleep specialist at Stanford University, describes sleep as the most natural form of self-care. “Something remarkable happens when you sleep,” he says, emphasizing its role in maintaining overall well-being.

While most people thrive on seven to nine hours of sleep, those who consistently sleep less than six hours or more than nine may face an increased risk of health problems, according to Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins. However, individual sleep needs vary, and quality matters just as much as quantity.

“If someone sleeps many hours but wakes up feeling tired, something is wrong,” Pelayo notes, likening it to leaving a favorite restaurant still feeling hungry.

How Sleep Needs Change Over Time

The amount of sleep required evolves throughout a person’s life. Newborns need the most—between 14 to 17 hours—due to rapid growth and development. As children grow older, their sleep needs decrease.

According to the National Sleep Foundation, adults between the ages of 26 and 64 should aim for seven to nine hours per night, while older adults can manage with slightly less. Young adults aged 16 to 25, however, may require a bit more sleep.

Sleep cycles, which last approximately 90 minutes, also change as we age. In the early part of the night, deep sleep helps with physical restoration, including the release of growth hormones. Later in the night, rapid-eye movement (REM) sleep becomes more prominent, aiding in learning and memory consolidation. Children experience more deep sleep, but this decreases during adolescence as the body requires less repair.

Gender Differences in Sleep Patterns

Though research does not show that women inherently need more sleep than men, studies indicate they tend to get slightly more sleep on average. However, teenage girls often report sleeping less and experiencing insomnia more frequently than teenage boys, says Pelayo.

Sleep disruptions also increase for women during major life transitions. First-time mothers, for example, often lose sleep while caring for newborns. Hormonal changes during pregnancy, menopause, and even menstrual cycles can impact sleep quality and duration.

When to Seek Help for Sleep Issues

Persistent fatigue despite adequate sleep could be a sign of an underlying health condition. Sleep deprivation can lead to mood changes, irritability, and inattentiveness, but long-term consequences are more serious.

“If you’re not getting enough sleep or have untreated insomnia or sleep apnea, your risk of depression increases,” Atwood warns. She also highlights a higher risk of cardiovascular issues, weakened immune function, and even an increased likelihood of Alzheimer’s disease.

If sleep problems persist, experts recommend consulting a doctor to rule out medical conditions. A sleep specialist may also be necessary to address ongoing issues, ensuring that sleep remains a restorative and health-promoting process.

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Romania Faces Surging Measles Outbreak Amid Vaccine Hesitancy and Healthcare Challenges

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Romania is grappling with a severe measles outbreak, fueled by low vaccination rates, a struggling medical system, and widespread misinformation. While the country faces the largest measles crisis in Europe, experts warn that other nations may soon follow.

The outbreak, which has persisted for nearly three years, has intensified, with over 31,000 reported cases and 22 deaths in 2023 alone. Nearly half of the infections occurred in unvaccinated children under the age of five, highlighting the impact of Romania’s declining immunization rates. As of 2023, only 62% of the population was fully vaccinated against measles—well below the 95% threshold needed for herd immunity.

A Widening European Concern

While Romania remains the epicenter, measles is resurging across Europe. Countries such as Italy, Germany, Belgium, Austria, and France have each reported hundreds of cases in the past year, with numbers expected to rise.

“The challenge is all over the region,” said Dr. Dragan Jankovic, who oversees measles elimination at the World Health Organization (WHO) Europe office. “2024 was the worst possible year for measles in Europe since the 1990s. That’s why countries need to act now and start immunizing those who are unprotected.”

According to WHO data, only four EU countries—Hungary, Malta, Portugal, and Slovakia—currently meet the 95% vaccination target. The ongoing decline in routine childhood immunization since the COVID-19 pandemic has raised concerns that measles could become endemic in parts of Europe.

Why Vaccination Rates Are Declining

Romania’s vaccination rate was once on par with other EU countries, but the past decade has seen a sharp decline. A combination of factors—including vaccine hesitancy, supply shortages, healthcare system inefficiencies, and a mass exodus of medical professionals—has contributed to the crisis.

“It’s like the perfect storm ahead of an epidemic,” said Dr. Stefan Dascalu, an immunologist at Oxford University. “If you leave one of these problems untreated, it metastasizes.”

Public mistrust in vaccines deepened during the COVID-19 pandemic, when misinformation and conspiracy theories flourished. Anti-science rhetoric has also gained traction in Romania’s political landscape, with far-right parties leveraging vaccine skepticism to gain influence in parliament.

Romania’s healthcare system remains underfunded, with spending at just 5.8% of GDP—half the EU average. Many Romanians still perceive doctors as corrupt, making them more susceptible to vaccine misinformation. Additionally, while measles vaccines are free and recommended for children, they are not mandatory, and medical professionals are not always adequately trained to administer them or provide clear guidance.

Fighting Misinformation and Encouraging Immunization

Dr. Claudia Cojocaru, a neonatologist in Romania, has become an outspoken advocate for vaccinations after personally battling measles in 2019. She now works to counter vaccine misinformation among skeptical parents.

“I try not to push or mock them,” Cojocaru explained. “I tell them my messenger is always open. If they have concerns, they can ask me.”

Public health experts stress that reversing vaccine hesitancy and rebuilding trust in immunization programs will require long-term efforts, including stronger public health messaging, more investment in healthcare, and improved coordination across European nations.

“No single country is safe from the importation of the virus,” Jankovic warned. “If measles reaches unvaccinated populations, we will see more cases—and unfortunately, more outbreaks.”

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Study Links Plant-Based Diet to Healthier Ageing

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A new large-scale study has found that following a predominantly plant-based diet while avoiding red meat and ultra-processed foods is associated with better physical and mental health in later life.

The study, published in Nature Medicine, tracked around 105,000 individuals in the United States over a span of 30 years. Researchers analyzed the impact of various dietary patterns, including the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) plan, on long-term health outcomes.

Findings indicated that those who aged healthily—reaching 70 without major chronic illnesses and maintaining good cognitive and physical function—followed diets rich in fruits, vegetables, whole grains, unsaturated fats, nuts, beans, and other legumes. They consumed moderate amounts of animal-based foods, such as low-fat dairy, while avoiding excessive sodium, sugary drinks, red and processed meats, and trans fats commonly found in fried foods.

According to Marta Guasch-Ferré, the study’s senior author and an associate professor at the University of Copenhagen, the research does not pinpoint a single optimal diet but rather emphasizes the benefits of multiple dietary approaches that support overall health. “Maybe there’s not a superfood or a diet that saves us all, but there are different diets that could improve our health,” she told Euronews Health.

Few Achieve Healthy Ageing

Despite the clear benefits of a nutritious diet, the study revealed that fewer than 10% of participants met the criteria for healthy ageing. Unlike previous research that focused mainly on lifespan, this analysis considered overall well-being, including mental health and physical independence.

“Do we really want to live longer, or do we want to live better?” Guasch-Ferré posed, highlighting the study’s emphasis on quality of life rather than longevity alone.

Though conducted in the U.S., researchers believe the findings are relevant to other regions, including Europe. However, they acknowledge certain limitations, such as potential influences from genetics, environment, and healthcare accessibility, despite efforts to account for socioeconomic factors.

Implications for Dietary Guidelines

The results suggest that dietary guidelines could be adjusted to promote healthier ageing, encouraging individuals to make more informed nutritional choices.

“Of course, healthy ageing is not just about diet,” Guasch-Ferré noted, but she emphasized that “any improvement in diet could help.”

The study adds to the growing body of evidence that lifestyle choices, particularly dietary habits, play a crucial role in maintaining health and well-being well into old age.

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Europe Sees Surge in Stimulant Drug Use, Wastewater Analysis Reveals

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A comprehensive study of wastewater across Europe has revealed a significant rise in the consumption of stimulant drugs, particularly MDMA, cocaine, and amphetamines, across 128 cities in 26 countries.

The research, conducted by the European Union Drugs Agency (EUDA) and the SCORE group, examined the drug-taking habits of approximately 68.8 million people by analyzing wastewater samples. This method enables scientists to measure drug residues excreted in urine, providing an estimate of consumption levels within a given population.

According to the EU, 87 million adults in Europe have used illicit drugs at least once in their lifetime. While cannabis and cocaine remain the most widely used substances, the study noted an increasing trend in the use of MDMA, heroin, synthetic drugs, and psychedelics. The analysis focused on five key stimulants: amphetamine, cocaine, methamphetamine, MDMA, and ketamine, in addition to cannabis.

Cocaine Use on the Rise

The report highlighted that while cocaine use remained relatively stable between 2011 and 2015, consumption began rising significantly from 2016 onward. Western and southern European cities, particularly in Belgium, the Netherlands, and Spain, reported the highest levels of cocaine residues in wastewater.

The 2024 findings show further increases, with 39 of the 72 cities analyzed reporting higher levels compared to 2023. Belgium, in particular, recorded a sharp increase, with Brussels and Antwerp showing significant spikes in daily cocaine consumption. In Brussels, the daily intake per 1,000 inhabitants reached 1,186.34 milligrams in 2024, nearly double the 2023 figure of 598.22 mg. The study also found that cocaine use peaks on Saturdays, indicating its predominant recreational use.

MDMA and Ecstasy Consumption

Belgium, along with Czechia, the Netherlands, and Portugal, also recorded high levels of MDMA use. While ecstasy consumption has fluctuated since 2016, longer-term trends indicate overall growth. Similar to cocaine, MDMA usage is predominantly linked to recreational settings, with consumption surging over the weekends.

Decline in Cannabis Use

Despite the rise in stimulant drug use, cannabis, which remains the most commonly used illicit drug in Europe with an estimated 22.8 million users, saw a decline in consumption across most cities in 2024 compared to previous years.

Wastewater analysis indicates that cannabis use is more widespread in southern and central European countries, particularly Spain, the Netherlands, and Portugal. While cannabis remains illegal in most European nations, certain exceptions exist. Germany, Luxembourg, and Malta have legalized cannabis under specific conditions, while nine other countries allow limited consumption.

Shifting Drug Policies

The European Drug Agency’s 2024 report highlighted the ongoing debate surrounding cannabis regulation in the region. While discussions on policy changes continue, the agency stated that the future direction of European drug laws remains uncertain.

With stimulant use increasing across major cities and cannabis consumption showing a shift, the findings from this study provide valuable insights into the evolving drug landscape in Europe.

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