Connect with us

Lifestyle

How to Get Great Sleep in all Seasons of Life

Published

on

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.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Lifestyle

Best Law Consultation Firm to Choose

Published

on

By


It is always advised to seek legal help if you face any personal injury or need compensation for labors. There can be different types of charges pressed against you depending on different situations. Personal injury can also be of different types like it may be due to bike or car accident, medical problems, improper death, work remuneration, consume damage you ought to dependably realize whom to counsel in the midst of crisis.

If there is any need for legal advice regarding the compensation of the workers, you should always contact the Naqvi injury law firm.

Which Consultation Firm Is The Best?

Individual legal counselor stands arranged, willing and prepared to enable accident to harm abused individuals in their edgy hour. They are prepared to deal the case in such a way that you get the maximum compensation for the labors. Despite how free and strong a man may be before a setback, you ought to dependably look for lawful expert help.

Naqvi injury law firm provides the solution to your all problem. Whether it is a personal injury or worker compensation problem, they provide the best solution with the best deal adding to your profit.

Why Chose This Firm?

There are numerous advantages which you can get from this law firm. They are a bunch of dedicated highly qualified lawyers who provide the best deal for you. The firm being awarded the Best of Las Vegas Gold Winner stands out among all the others consultation firms to be the best.

  • Free consultations are given until you get victory over your case
  • Free transportation
  • Free help with property damage
  • Aggressive former insurance defense lawyer
  • Provide the best consultation

Naqvi Injury Law has a straightforward logic. They endeavor to acquire the pay our customers merit. They inspect each case searching for actualities that can improve our customer’s position. The objective of this firm is to amplify the remuneration gotten. Toward the start of your case, they will clarify the lawful procedure and what they plan to do to acquire equity for you. Amid the lawful procedure, you will work straightforwardly with a lawyer who will speedily keep you educated of improvements for your situation.

This is Farhan Naqvi’s second year with the unmistakable respect of being named the Best Personal Injury Lawyer in Las Vegas. This honor winning lawyer and entrepreneur treats representatives like family and tries doing the proposes for others to do with regards to customer benefit. Naqvi has spoken to more than 4,000 customers and contested about 1,000 individual damage matters. He holds an AV Preeminent® rating from Martindale-Hubbell and has an ideal 10.0 Avvo rating.

The entire group at the firm concentrates just on Personal Injury and pile up cases. They are known for our aptitude. They are the lawyers for the insurance agencies; they know how they think and how to introduce your case to get you the most cash. The group truly is the best in the business.

Continue Reading

Lifestyle

How To Avoid Implicating Yourself Falsely In Criminal Cases?

Published

on

By

Stuck in a bad case? That can happen to anyone! Sometimes a spot of bad luck can happen and one could be stuck in a real problem. Criminal cases are usually tricky and they lead to the prolonged legal battles, which can be a real pain in the neck! The first thing to remember is to get a solid criminal defence lawyer who can help you out. These things matter a lot if you don’t want to spend the rest of your life fighting a legal battle that is not even your fault in the first place.

There are quite a few things to consider in a criminal case which can help you invaluably in the future:-

1. Most cops just want to play “bad cop good cop” and get to force you to give a confession even if you haven’t done the crime or their mitigating circumstances. It is best to call the criminal defence lawyer as fast as you can understand there is going to be trouble. A good defence lawyer firm like N.J. Preovolos Law Corporation can help you from getting implicated in cases and present a lot of harassment from the police. They will come and save you from hours of interrogation and help the case move ahead in an acceptable manner.

2. It’s always better to keep your mouth shut, no matter what they ask. Often times, investigative authorities misunderstand the information and manage to twist the information in a way that it becomes harmful to you. Let your criminal defence lawyer handle the response. They will know the best way to help you out.

3. In case, the criminal charges are severe, it is important that you look apologetic and sad for the victim, in spite of whether you are guilty or innocent. Often times, conviction about your truth can be misinterpreted as arrogance. Also, no need to look like a frightened baby. That might be considered as overacting and take it way too far.

4. One more thing that you should remember, a case can take a lot of time to be solved. Give the most coherent information and always stick to the original version unless something else earth shattering comes up which can beneficially help your case. And always involve your lawyer in your decisions, even if you aren’t interested in the advice. J. Preovolos Law Corporation is a well-known criminal defence firm which always gives the tip of sharing everything with your lawyer and proceed in the way so that none of the parties get blindsided by your actions.

Thus what are you waiting for? If you are getting stuck in a bad case and see no hope in sight, always remember to have faith. Be calm and strengthen your nerves for the real battle coming head. As long you have the truth on your side and a good criminal defence lawyer you can trust, nothing can and will stop you from winning.

Continue Reading

Lifestyle

Looking for Timber Flooring? Available Options

Published

on

By


When looking at flooring choices, there are indeed many available materials that include solid timber from a long list of species that are suitable for flooring. Oak, walnut, ash and gum are just a few of the species and while these are costly, they do offer a permanent flooring solution that should last for many years. That doesn’t mean you have to take out a second mortgage to have a real timber floor and here are just a few of the alternatives that can be found today.

Hybrid Flooring

Looking for Timber Flooring Available Options

The top of the list of available composites, hybrid flooring takes the very best of laminate and vinyl and combines these in a tough and durable composite that ticks all the boxes. The choice of finishes is almost endless and whatever your favourite timber, there will be a design that suits.

Laminate Flooring

It has been around for many years and is the flooring choice for many people who like the look and feel of real timber flooring, yet do not want to pay the high price for solid wood flooring. Like hybrid flooring, the choice of finishes allows you to match with your surroundings.

Luxury Vinyl

This comes in tile format and is very easy to install, with a cork backing that makes the surface soft underfoot. Vinyl can be laid onto almost any substrate and with very little ground preparation, installation time is short when compared to a solid timber configuration.

Engineered Flooring

If you really want the look of real timber, engineered flooring is the choice. This composite planking has a real timber outer layer that is protected by a thin membrane. Once installed, you would never know it isn’t solid timber and the soft backing gives you the feeling you are walking on a solid timber floor, yet there is zero movement, meaning the floor is silent.

Recycled Timber

If composites don’t do it for you, why not have a recycled floor? Timber that has been machined down to reveal a new surface and with the right treatment, you have a solid timber floor that won’t set you back as much as if the timber was new. We are all trying to do what we can to redress the environmental balance, after a legacy that hundreds of years of bad practices left. Recycling is one way we can reduce the enormous strain we put on our planet’s resources and when you look at your recycled flooring, you take pride in the fact that no trees were felled in its construction.

If you would like to explore the potential of the above flooring options, Google is your best friend and can help you locate a local supplier who can transform your home with the look and feel of real timber at a fraction of the cost. There are quality flooring choices to suit every budget and whatever you choose, you can look forward to many years of trouble-free flooring.

Continue Reading

Trending