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5 Tips for Great Sleep

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5 Tips for Great Sleep

Studies do not lie – we spend no less than 1/3 of our life.. in bed! 36 years on average! Not too bad, but why do most people feel sleepy every morning, perform badly at work, and consume coffee cup by cup?

The answer lies not just in the fact that there are good sleepers and poor sleepers. Good sleepers have developed a healthy routine and go to Morpheus’ world quicker. Poor sleepers are disturbed by everyday work/life problems, bad surroundings, uncomfortable sleeping conditions, etc.

Good quality sleep has a number of restorative benefits:

  • it helps regulate hormones, such as cortisol, melatonin, and leptin;
  • supports our immune system;
  • stimulated bone and muscle development, and metabolism.

However, the secret of high-quality sleep is in its duration – at least 7 hours. Unfortunately, it is sometimes a big challenge to reach this goal due to not keeping regular hours or sleep disorders.  There are several very simple yet effective ways to facilitate and create a more pleasant routine to secure the sleep of your dreams!

Tip 1

Choose the right mattress.

Sure, we live in a very high-tech world where we can get (almost) anything at 1 or two clicks! However, a good mattress or box spring is one of those things that one should try purchasing offline. Don’t be shy to come to the store, talk to the sales personnel about your sleeping habits, lay down, as well as turn around.

Depending on your preferred sleeping position – there are the right mattress and adjustable beds just for you, and it should not cost a fortune.

In the base there should definitely be a spring unit. It allows proper ventilation of the mattress, which is important not only due to higher temperatures in summer but also due to sweating at night.

Sleeping on the side and back is more beneficial for sleep quality, relieves pressure on the tissues, supports the spine and back.

However, side sleepers would like to try a softer mattress with a comfort layer or a topper made of Visco memory foam which when influenced by the body temperature completely adapts to its contours.

Back sleepers on the contrary, may prefer a slightly harder mattress with the top layer made of high-resilience foam with a massage effect.

The small number of stomach sleepers would appreciate a medium level of support and a low pillow (or its absence).

Tip 2

Your secret retreat.

Make your bedroom (and bed) the place you will long to return to after a long day or a business trip.

  • Purchase dim lights. Install several sources of soft ward light coming from different places in the bedroom: by the bed, on the nightstand, etc.

Your secret retreat

  • Choosing the right linen (depending on the season), changing it more often can do wonders, you will be looking forward to cuddling in your adorable flower fields or feeling balanced under Scandinavian grey trees.
  • Let the fresh air into the room before going to bed. Also, doctors and sleep scientists recommend sleeping in lower temperatures surrounding.
  • Keep the right humidity level. The Environmental Protection Agency’s recommendation is that humidity inside the house should vary between 30% and 50%.

Tip 3

Stress – off, Sleep mode – on!

This useful phone function refers to the bedroom as well. Try turning it into a gadget-free zone. Avoid reading the news at least 30 minutes before going to bed. The blue light from the phone screen just stirs your brain and the shaking news stimulates the level of cortisol and causes additional stress. Like we did not have enough of it!

A good piece of advice is to read a book. Come on, it is already time to finish both paperbacks that you started during a Christmas break but never succeeded in finding out what happened in the end.

Keep that work/life balance! We have so much toxic work environment in our everyday life that at least the bedroom needs to stay away from that. Leave the laptop and work emails in a different room, say no to extra assignments and let yourself hide under the duvet and hug your partner….or at least a pillow!

In order to avoid being disturbed by light or sounds, try using earplugs and a sleeping mask.

Tip 4

No active workouts

Did you ever notice, how energized you feel after a 30-minute run? And how about 1 hour run for those who can? Even better? This is exactly what we are trying to avoid here. All the workouts and gym classes should be over at least two hours before sleep.

If you need to shake off the stress after a long day via some physical activity, try swimming, walking, or yoga. The latter can be practiced in bed for 10-15 minutes.

Tip 5

Evening routine.

You know how monotonous activity makes you yawn and feel sleepy. Train your body and mind to fall asleep after a number of repeated actions that you will do every evening.

The list includes but is not limited to:

  • Taking a warm (not hot) shower and applying body lotion afterward.
  • Treating yourself to a self-face massage.
  • Having a cup of warm herbal tea with honey
  • Listening to light relaxing music or guided meditation.
  • Going to bed at the same time every day.

You can always check the list and add those secret ingredients that work just for you. One thing you should never do is sacrifice your sleep. At any conditions. (Unless you have to catch an early plane for your long-awaited vacation. But this is another story.)

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Life Style

Is it cheaper to keep the AC on all day?

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Is it cheaper to keep the AC on all day

As the weather warms up people are once again looking at their current air conditioning units and what will be the most cost-effective way to use them. The simple truth is there will be times when you can’t survive without it. But, that doesn’t mean it should cost you a fortune to run.

Start With A Service

Whether you run your air conditioner all day non-stop or just turn it on and off when you need it, it will be more efficient and use less energy if you have it serviced. Now is the time to contact the experts in commercial air conditioning and have your unit serviced; If it’s old, you may even want to consider replacing it. The cost of replacement can be offset by the energy savings within a few years.

Whatever you decide, a service is essential to ensure it is working to peak efficiency.

Top Tip: When running air conditioners keep the windows and doors closed. If you don’t it won’t cool the house properly.

Leaving It On All Day

Some people feel that it is better to leave the AC on throughout the day, ensuring the house is always at the correct temperature.

However, the simple answer to the question ‘is it cheaper to keep the AC on all day?’ is no.

Leaving it on all day means the air conditioner will stay on until the right temperature is reached. It will then turn on and off by itself to maintain that temperature.

What counts is how much it is on and how much power it uses during that time. For most people, it will run for more hours when turning itself on and off than it will if you turn it on when you need it.

Of course, this is relevant if you are out all day at work. If you are part-time or work from home then you’ll be better off leaving the air conditioner on as it will be under less stress and last longer.

The Smart Solution

Naturally, leaving it off when you’re out means coming back to a hot house or apartment. Thankfully, this no longer needs to be the case. You can install a smart system in your home and connect your air conditioner to it.

This will allow you to connect to your home while you’re at work or out elsewhere and turn the system on remotely. All you have to do is work out how long it takes to cool the house and turn it on that much time before you get home.

This approach means your air conditioner will be on less and save you money.

Additional Tip

It’s worth noting that you can save additional energy by turning your air conditioner thermostat up a degree or two. You probably won’t notice the difference when you get home but you will see a difference in your energy bill. It’s a simple but effective solution to help lower your energy bills.

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Life Style

How Are Doonas, Duvets and Quilts Different?

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How Are Doonas

It can sometimes be challenging to buy bedding. Choosing the right one can be difficult when so many names, sizes, and options exist.

A basic understanding of bedding terminology will significantly assist you in buying and enables you to purchase the most suitable item for your requirements.

Generally, all of these terms refer to the same thing. Duvets, doonas, and quilts are inserts that fit inside a cover.

A quilt is probably the most common name for insert, although, in many countries, quilts are called coverlets/bedspreads and insert refers to a comforter.

In Australia, the term doona is commonly used for a quilted insert that places inside a cover and forms your bed’s top layer. The filling is usually feathers or artificial materials.

Duvet is another word for an insert, like a quilt or doona. Most people use the term duvet in the United States and Europe for comforters.

If you are shopping for an insert for your doona cover, it is all the same thing in Australia. But, there are a few other points to remember when choosing the suitable quilt or doona for you.

Do doonas come in various types?

Various types of doonas/quilts are available, but there are three key factors to consider before buying one for your bed.

  • Fill
  • Weight
  • Size

What kind of fill is best for doonas?

You can choose from various fillings for the doona/quilt, and you will experience a different feel with each one.

Cotton is perhaps the coolest among the many fills available due to its lightweight nature. It lets air pass through without being trapped, making you feel calmer. For summer, cotton is a good choice.

Feathers and down quilts are popular among Australians and available in both winter and summer styles. The higher feather proportions will result in a cooler quilt.

Microfibre tends to be warmer than other fabrics. The quilt with microfibre filling is breathable but less than cotton. It retains more heat, thereby helping you stay warm.

Polyester is an excellent filling in most quilts appropriate for all seasons.

Wool quilts are usually the warmest. Bulky and massive, these quilts are ideal when it’s cold outside, and you have to layer up!

What is the best weight for my doona?

It’s not difficult to pick the correct weight if you understand what you need. Quilts usually have a GSM number, which you can use to calculate their weight. As a measurement, GSM stands for grams per square meter, which indicates how much a quilt weighs.

In most cases, the weight of a doona only matters when the seasons change. Therefore, the GSM we recommend for those seasons is listed below.

Quilt for Summer

150 – 350 GSM

Light quilts

Quilt for winter

450+ GSM

Heavyweight quilts

Quilt for all seasons

200 – 400 GSM

Doonas fit my bed size

Finally, size is an essential factor to consider when purchasing a quilt. Make sure you have a doona that fits your mattress. Having a too-small quilt is inconvenient since you will always struggle with your partner to stay warm. In addition, an overly large one could be cumbersome and create a hazard as it will rest on the floor and your bed.

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Life Style

4 Essential Features To Look For In a Tactical Belt

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Features To Look For In a Tactical Belt

When you’re working in law enforcement, security, or any other job that involves heavy physical activity, you need a lot of accessories to keep you going.

One of the most important accessories is your tactical belt. You’ll be wearing it a lot, and it needs to be comfortable and safe.

A good tactical belt has many functions: It can securely hold hidden weapons and other tools while providing easy access at all times. But finding the right one can be challenging since there are so many options available out there.

Here are some essential features to look for when shopping for a tactical Groove belt:

1. Good Quality Material

The first thing you should look for in a tactical belt is its material, especially since it determines its durability and longevity. Additionally, a strong material is essential because you’ll be carrying a lot of heavy gear on your belt. If a belt is made from a weak material, it just won’t be able to hold all of your gear.

That said, some of the best materials are leather and nylon. Nylon is a great choice because it is lightweight and will allow you to adjust the belt as you grow. Leather, on the other hand, will last you a long time and can stand up to a lot of wear and tear.

While leather is a great material, you have to make sure it’s made with quality stitching, so it doesn’t fall apart and that it’s genuine leather, not synthetic leather. Synthetic leather isn’t nearly as durable as genuine leather, plus you’ll need to treat it regularly with a special product to avoid it from cracking and drying out.

2. Adjustable Length And Width

Since you’ll likely be wearing your tactical belt while doing lots of physical activities, you need one that’s adjustable.

Look for a belt that can be easily tightened and loosened as needed, with no need to have a special tool for that. You should also get one that has an adjustable width so that it can easily be adjusted to fit your growing waist size as you gain or lose weight.

Not every tactical belt will be adjustable, so it’s important to look for a belt that can fit your waist. Otherwise, the belt will just fall off every time you bend over.

3. Easy To Use and Comfortable To Wear

The best tactical belts will be easy to use and wear. They shouldn’t be stiff and bulky but rather flexible and comfortable. Tactical belts come in many different styles, so you’ll definitely find one that is comfortable for you.

The best tactical belts will also have a sturdy buckle and a thick strap. A thick strap is ideal since it will distribute the weight better and won’t dig into your skin. Some tactical belts come with a hook and loop system to hold them together. If you get a belt with this system, you’ll be able to cinch your belt down for a secure fit.

4. Hidden Compartments

If you need to carry lots of gear with you, a groove belt with hidden compartments is a great choice. A belt with compartments can hold your everyday items like your phone, keys, and tactical tools.

There are many tactical belts that come with hidden compartments, from the common zipper compartments to the more innovative magnetic compartments.

Zipper compartments are great for small items, like your keys or wallet, while magnetic compartments can hold larger items, like a handgun. There are also some belts that have sleeves sewn inside them, which are perfect for storing your handgun.

Just make sure that your belt has adequate stitching to hold the weight of your gear, so that it doesn’t come apart.

Summing It Up

A good tactical groove belt is essential for any law enforcement agent and security personnel. While these belts aren’t designed just for this line of work, they are excellent choices for anyone who needs something durable and reliable.

When looking for a new belt, remember to choose one with a sturdy construction, a good length and width adjustment system, and a soft, comfortable lining. It should also have easy-to-use buckles and hidden compartments for storing your everyday items, like your keys or phone, as well as your tactical tools.

Consider these factors and you’ll surely find the right belt for your needs.

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