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How to Get Great Sleep in all Seasons of Life

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How to Get Great Sleep in all Seasons of Life

The average adult needs at least seven hours of sleep per night. But, more than one-third (35.5 percent) of adults report getting less than that on a regular basis.

Chronic sleep deprivation affects nearly every aspect of our lives, from our performance at work to our ability to manage our emotions.

There are a number of reasons why people aren’t getting as much sleep as they should be, from stress to chronic blue light exposure. Many people also find their sleep quality is dramatically influenced by the changes in seasons.

Do you feel like you get great sleep in the winter but not in the summer? Does “springing forward” for Daylight Savings Time leave you feeling like a zombie for weeks?

If certain seasons come with irritating sleep obstacles, keep reading. Listed below are some tips that will help you get great sleep during every season of the year.

Spring

Daylight Savings in the springtime does bring about longer, sunnier days, which many people love. But, many people also have a hard time dealing with the loss of a precious hour of sleep.

One hour might not seem like much, but the loss can wreak havoc on your circadian rhythm. It also brings about a number of obstacles that go beyond feeling more tired during the day.

For example, research shows that losing just one hour of sleep can cause you to overeat the following day. It can also hinder your school, work, and workout performance, and many businesses report an increase in employees “cyberloafing” in the days following Daylight Savings Time.

Clearly, the arrival of springtime has the power to significantly interrupt your sleep. Luckily, there are some steps you can take to lessen the impact of Daylight Savings Time, including the following:

  • Write in a journal, plan a fun activity, or make a to-do list to offset anxiety about losing sleep
  • Go to bed one hour earlier than usual
  • Turn off the TV and put away your smartphone earlier than usual to minimize blue light exposure
  • Cut off caffeine by 12 p.m. to make sure you’re not overstimulated before bed
  • Keep your room dark (install blackout curtains if you need to) — the sun might stay up later, but that doesn’t mean you have to stay up with it
  • Expose yourself to plenty of sunlight during the day to maintain alertness and cement your circadian rhythm

Summer

Long, sunny summer days are great for outdoor activities, but they can also negatively affect your sleep. When you’re constantly exposed to the sunshine, your body may not produce as much melatonin as it needs to properly regulate sleep and wakefulness.

Increased temperatures in the summertime can also make it harder for you to get comfortable at night. Cool temperatures are best for getting quality sleep, but those can be hard to come by during the summer months.

To minimize sleep disturbances and ensure you’re getting quality rest during the summer, keep these tips in mind:

  • Limit evening sunlight exposure — a couple of hours before bedtime, close your blinds and dim the lights to make your home a little darker and send a signal to your body that it’s time for bed. You should also wear sunglasses if you need to leave the house in the evening.
  • Keep your room as dark as possible (definitely install those blackout curtains or buy a sleep mask) and invest in a fan or air conditioner to keep your room cool (68 degrees or lower is ideal).
  • Invest in light blankets and pajamas that will keep you cool and comfortable at night.

Fall

While “springing forward” is a major irritant for most people, “falling back” and gaining an extra hour of sleep also comes with its own challenges. In the same way that losing sleep throws off your circadian rhythm, so does gaining an hour.

You may feel more fatigued during the day, and the lack of sun exposure that typically accompanies shorter fall days can contribute to Seasonal Affective Disorder (SAD).

To minimize the negative effects of Daylight Savings Time in the fall, consider making these changes:

  • Get as much sunlight as possible during the day — open your windows, eat lunch outside, go for a walk in the afternoon — expose yourself to all the sunlight you can (you’ll have plenty of time to relax and wind down in the evening since it gets darker earlier).
  • Keep your home cool — it might be tempting to light a fire and curl up in a warm blanket, but keeping your home cool will help you sleep better. Try not to let your thermostat go above 75 degrees Fahrenheit.
  • Exercise regularly, spend time with loved ones, and find activities that you enjoy to help stave off feelings of depression that often arise in the fall.

Winter

In the same way that long summer days can negatively affect your sleep, so can short winter days. Dry winter air also doesn’t help promote good sleep quality, and neither does the influx of carb-heavy holiday food that people tend to indulge in when the weather starts to get frightful.

It can be hard to get quality sleep during the winter months, especially if you live somewhere like the Pacific Northwest where the sun often sets around 4 p.m. These changes can help:

  • Don’t overheat your bedroom — you already know that high temperatures negatively affect your sleep, but take extra care during the cold winter months.
  • Exercise regularly to promote quality sleep — just make sure your workout ends about three hours before bedtime so that your cortisol (stress hormone) levels have time to return to normal
  • Keep your diet as healthy as possible — you can indulge in some treats here and there, but too much rich, sugary food will throw off your digestion and make it harder for you to rest at night
  • Get outside whenever you can — in the winter, sunlight is even more limited than it is in the fall, so you’ll need to be extra vigilant about spending outdoors during the day.
  • Make sure your nasal passages stay moist — indoor heating can dry out the air and cause nasal congestion, which causes snoring and can make it hard for people to fall asleep. Use a humidifier at night, stay hydrated during the day, and use a Neti pot to flush out your nasal passage before going to bed.

Conclusion

As you can see, every season of the year comes with its own sleep obstacles. It’s important to be adaptable as these changes occur so that you can maintain good sleep hygiene and stay as well-rested as possible.

These tips are a great starting place — if you feel like your sleep has been lacking, implementing some of them and switching up your routine might be just what you need. Also, there are more sleep related tips that would help you. Visit Counting Sheep Research.

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Fitness

How To Get In Shape While On Holiday

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Vacation. This is a word that can mean so many different things. Some people consider vacation as a time away from all the hassles of their daily work. Others look at it as a way to break away from routine and there are also those who just want to use up their vacation leave. Whatever your purpose is on your next holiday, there is one important thing that you need to make plans for – your fitness regimen.

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Shopping – A Great Form of Exercise

Since a huge chunk of every vacation is one’s shopping spree, then you might as well use this opportunity to stay fit. Imagine walking all over the different malls that you can find. To add to this, you also get to carry the things that you buy so this is an effective way to work off on self-indulgence.

Do not just buy the first items that you find. Ask around first so that you get to find the best bargains on athleisure while you also spend more time (and more energy) going from one shop to the next. Also, make it a point not to use elevators or escalators, utilize the stairs so that you will burn more calories.

Utilize the Hotel Gym / Boot Camp It

Yet another part of any holiday is the need to stay in a hotel. Most hotels now have indoor gyms so it would be a waste if you do not use the exercise equipment there. Being on vacation is no excuse to stop your exercise regimen. What you need, though, is your strongest willpower and an activewear. Have the determination to continue exercising and you will surely reap the benefits later on.

Another fun way to get into shape is to go to a bootcamp. These prove to be a super fun way to burn excess pounds, test your body’s limits, and learn new and positive habits. Imagine how much better you’ll feel in that bikini after you’ve been sweating it out in a boot camp!

Pack Some Exercise Essentials

If it is impossible to hit the gym during your vacation, then you might as well take any of these with you – light weights, exercise band or a jump rope. Toning your muscles isn’t all about sweating in the gym. Sometimes, you just need to be disciplined enough to exercise on your own and make do with your packed resources while vacationing.

Steer Clear of Some Foods

One other thing that is equated to vacation is food, especially if this is your first time to visit a certain place. For instance, if it is your first time to go to Germany, you might be instantly tempted to try their different types of beers and fattening cuisine. If you do not curb your urges, you could end up trying every bit of food that you could lay your eyes on – and this is not good for your figure.

The secret is to try one, unique meal at a time and then to couple this with your usual fruits and vegetables; this way, you maintain your healthy diet while still getting to taste exotic cuisine.

Swim That Body Fat Away

If your destination for your holiday vacation is a beach resort, then make good use of the resource that you have right in front of you – the rolling waters! Swimming is an activity that can help you trim down while keeping your heart healthy – technically, you are hitting two birds with one stone. If your vacation does not involve any water activities, then plan for a lot of walking. Rather than ride a cab, it is best to walk and enjoy the scenery or architectural wonders around you. Tuck that pedometer and you’re just about ready to walk around a city!

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Lifestyle

The Largest Pizza in the World and How Long It’d Take You To Eat It Alone

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According to the Guinness Book of World Records, the world’s largest pizza was made in Norwood, South Africa, on December 8, 1990. It weighed a staggering  26,883 pounds and measured 122ft 8in in diameter – that’s about the same size as two cricket pitches laid end to end, two thirds as tall as the Leaning Tower of Pisa, and three quarters the height of the Arc de Triomphe. Big then.

No matter how much of a pizza lover you are, you’d have to admit that’s something of a challenge for one person to get through.

The monster-sized pizza contained a waistline busting 9,920 pounds of flour, 3,960 pounds of cheese, 1,763 pounds of mushrooms, 1,984 pounds of tomato puree, and 1,984 pounds of chopped tomatoes.

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Put into perspective, the average individual large pizza, with a 14” base, contains around 225g of flour,  6 ounces of chopped tomatoes, and 8 ounces of cheese!

Which means that for one person eating the record breaker, it would be the equivalent of eating approximately 7,920 individual large pizzas! If we assumed one person could stomach the same meal – the equivalent of a whole pizza – three times a day, everyday, without succumbing to boredom, or a very sore stomach, then it would take our pizza eater 2,640 days to eat their way through the various slices, which translates as around 7 and a quarter years! Just to get through one pizza!

We’re fans of pizza, but even we might be a bit less enthusiastic about pizza at the end of that. And I’m not sure it’d be in a fit state to eat after 2,640 days… or where you’d store it as it certainly wouldn’t fit in the average fridge!

There’s a slightly more palatable world record holding pizza however. In Moontower Pizza Bar, in Texas, USA, home of giant sized food, it’s possible to order the Guinness World Record holding largest commercially available pizza which comes in as measuring a cool 8ft by 2ft 8in.

The pizza pie, named “The Bus” on the restaurant’s menu is designed to feed a group (or a very hungry individual) and requires a 48 hour advance notice order. The cost? The one-topping whopper would set you back a hefty $299.95 (plus tax). And if you’d like extra toppings with that, you could be looking at $400 for a pizza.

“The Bus” knocked the previous winner – Los Angeles’ Big Mama’s and Papa’s Pizzeria – off the top spot for the largest pizza on a commercial menu, when it was launched in 2018. According to Guinness, the new heavyweight champ measures 1.98m² or 3,072 square inches. Amazingly, it only takes 30 minutes to make by the Moontower Pizza Bar’s master chefs and comes in a special, giant sized, flip top pizza box. Which is handy as there might just be some leftovers at that size and weight!

As the Moontower Pizza Bar menu says, “at over 26 times the size of our 12” pizza, you better be hungry”. Indeed.

Here’s a few choices of toppings you can add to the record breaker, because, you know, 3,072 square inches of pizza definitely needs a few toppings!

Pepperoni

Pepperoni may be one of those controversial pizza toppings, but it is beloved by a great many people, and if you are going to eat pizza every day for a month, it doesn’t hurt to have some of the best toppings on it.

Chicken

Who doesn’t love delicious and marinated chicken? Having this as a topping makes our pizza super delicious. You can eat and eat and eat some more. This makes it nutritiously healthy for you as well.

Chicken has been known to be low on calories, and hence having it combined with some cheese and sauce makes it better than any other topping you may have chosen. It is also a favourite for most people that love good food.

Ensure to request for chicken when you order your world’s largest pizza.

Bell Peppers

These are super delicious, and the fact that you can bite them down with a crunchy sound like apples makes them a favourite topping for most pizzas.

They are so very good, and they will ensure your pizza is not only fresh tasting but also healthy, nutritious and simply divine. If you are going to order the worlds biggest pizza and eat it for almost a month, then having some vegetables on the topping is not a bad idea. In fact, it is a great and fantastic idea for you.

Cheese

Go for lots of extra cheese, that will ensure that you have a good topping whenever you re-heat your pizza. Remember you shall consume it over a long period of time, and it is essential that you have some cheese every time you are eating your pizza.

Do not be afraid of keeping some additional cheese in the house so you can be topping it up whenever you like. This also keeps it tasting great and delicious at all times.

Choose from a wide variety of cheeses, and mix everything up for a great looking and tasting pizza all the time.

Black Olives

This is a controversial topping which most people do not agree on, but if you have some black olives, it will make your pizza even more delicious than it already it. These olives are super delicious and nutritious, plus they contain some added salt for that extra flavourful taste.

That extra salty taste makes your pizza even more delicious and savoury that you could end up eating all of it at once.

Ham

Ham is so delicious and it’s perfect on pizza. It adds some extra flavours that cheese alone cannot give. When buying the world’s largest pizza, ensure to include some ham on the toppings so that your experience can be that more rewarding.

It is not unheard of to have some delicious ham as a topping and most people actually love this, so, ensure to order it for your pizza delivery.

Bacon

Bacon is so delicious; we cannot even begin to explain it. When ordering your pizza, ensure to include some bacon on your world’s largest pizza because it will make the difference between enjoying it and not. This is a world class topping that almost everyone will enjoy.

Tomatoes and Onions

Some people do not like to have tomatoes and onions on their pizzas, but they are so wrong. There is nothing as delicious as tomatoes and onions combined, especially tomatoes that are not fully cooked taste great.

Ensure to add some tomatoes and onions on your pizza toppings and this will make it more appetizing and nutritious as well. Remember that tomatoes and onions are vegetables that should be included in the pizza in order to make it healthier.

Pineapples

Now, this is the most controversial and has rendered some households fight-prone. Pineapples are extremely delicious and most people tend to state that they are not great as a pizza topping but they are actually quite delicious.

If you are going to order the largest pizza in the world, ensure to include some vegetables and fruits so that your overall meal becomes extra and super delicious, and ideal for the whole family as well.

Pineapples are tropical fruits that are extremely nutritious. Only people who are allergic to pineapples should consider not having them on their pizzas, but if you love them to keep them close and always consider them to be a great topping.

Conclusion

Now, in the modern-day world, you can possibly order a pizza delivery of the largest pizza and this can be delivered. The largest pizza delivery today should measure about 54 x 54 inches, and the delivery company will need to keep it at the roof of their vehicle in order for it to fit.

This will cost you plenty of cash approx. $400 which is a lot.  This is a pizza that can take you at least 15-30 days to complete if you eat it alone and ensure that you eat it on a daily basis. That is almost a whole month.

Ordering the largest pizza may not be the best idea because it will, of course, have too much of everything, and it is already a fast food so it doesn’t contain many nutrients, but it is a fun thing to do, and one that will make your days so much more fun.

Keep the toppings delicious, nutritious and healthy so you can be assured of having a balanced diet when you consume the pizza daily. Keep some extra cheese ready and add it on top of the pizza as often as possible, and whenever you need to eat your delicious goodness.

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Lifestyle

Gift Ideas For The Man Who Loves To Hunt

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Is there a man in your life who loves to hunt? If you’re buying a gift for his birthday or some other special occasion you could consider buying something which helps him to get even more enjoyment from his favorite pastime. Here, we bring you some of the best gift ideas for keen hunters to help inspire you.

A Hunting Backpack

Every hunter needs a good quality backpack to help them get their equipment from A to B without any problems. The best backpacks for hunters are ones which can be twisted around to access items on the go.

A Kevlar Retractable Cord Phone Cover

If the man in your life is always losing his phone when out hunting it’s time to give him a phone case with a Kevlar retractable cord. It’s perfect for use on the move since its retractable and can be attached onto his pants or belt. He can just drop it once he’s finished using it and it retracts instantly into the right place so he won’t accidentally drop it in the mud.

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A Survival Kit

Every good hunter needs a good survival kit. Choose one which is small and compact, lightweight and easy to carry in a backpack or even in a pocket but which contains all the essentials just in case of an emergency. Items like waterproof matches, a fishing line and hooks, a whistle and a sewing kit are ideal for survival in the wilderness.

A GPS Dog Tracking Collar

Does the hunter in your life take his four legged friend with him on his hunts? A GPS dog tracking collar is an ideal gift. Sometimes dogs may be scared by a gunshot, run off chasing a creature or just wander off to check out something they’re curious about. With a dog tracking collar and inclusive monitor, he’ll easily see where his pet is.

Forearm Ammo Sleeve

If he’s always struggling to access his ammo on the hunt an ammo sleeve which straps right onto his forearm will make sure he can instantly access his ammo whenever he needs it. Capable of holding multiple shotgun shells and made from a high quality material it’ll adjust to fit forearms of all shapes and sizes.

A Backpack Cooler

If he’s out on the hunt all day, he’s going to need a way to carry his drinks and food. A backpack cooler is the best option. Wearing it on his back he can take his cans anywhere he wants to go with ease and convenience. Make sure you choose one which is waterproof and mildew resistant.

A Hunting Scope

Choose an extreme hunting scope with a super powerful lens so that he can see his prey long before shooting at it. When you’re choosing the right one for you make sure you choose one which is also waterproof since it can get pretty wet out there in hunting conditions!

A Tactical Knife With A Flashlight Built In

If the man in your life loves to hunt at night he’s going to love receiving a tactical knife which also comes with an inbuilt flashlight. It’s pretty difficult to hold your flashlight steady while you’re also holding your knife but this handy tool will eliminate the problem.

A Deer Boning Knife

It’s no good him bringing his prey home if he can’t prepare it and cook it! A deer boning knife is the perfect gift for the man who wants to do it all. It’s a must-have in any kitchen if there are hunters in the house.

A Folding Multi-Tool And Shovel

There’s always a need for a good multi-tool out on the hunt and one which also includes a folding shovel is even better value for money. One that folds up into as small a size as possible is the best option since it will fit perfectly into his backpack when he’s heading out on the hunt.

Are you inspired? If you’re looking for the perfect gift for a man who’s a hunter, you’re sure to find something in our list of suggestions that will be ideal for the guy in your life. Happy shopping and happy hunting for him!

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