How did you sleep last night? I was up at 3:30 a.m. and found myself finishing Why We Sleep by neuro-scientist and sleep researcher, Matthew Walker.

I had always been a good sleeper. That is, until I hit my 60s. If that is true for you, you’re not alone. A plethora of sleep research is now revolutionizing our understanding of sleep and its role in our lives.

Walker claims that sleeping less than six or seven hours a night “demolishes your immune systems,” raises the risk of Alzheimer’s, and the likelihood of “cardiovascular disease, stroke, and congestive heart failure,” causes weight gain, and can even shorten your lifespan.

While these facts are disturbing, Walker provides the research to backs up his claims.

Our lifestyles are hectic and sleep sometimes becomes the last priority. For 12 years, I proudly woke up at 4:15 a.m. and commuted to work at the crack of dawn to “beat the traffic.” That was after the years of raising young children and we know what that does to our sleep.

Now, with more time on my hands, armed with this recent research on sleep from the book, I can make some different choices.

Benefits of Sleep

Our pride should go the other way. We should proudly proclaim we get plenty of sleep. Here are just a few benefits:

Enhances Memory

Your brain is active while asleep, locking in learning by binding new memories to old ones.

Promotes Creativity

It helps your brain “fuse together disparate sets of knowledge that foster problem-solving.” One great example is Mendeleev. In 1869, he spent hours and hours of wakeful analysis of chemical elements. Then a dream revealed the periodic table.

Lowers Food Cravings

Having food issues? Sleep helps with the absorption of nutrients, regulates appetite, and helps with healthy food selection through impulse control.

Keeps Your Immune System Healthy

Another benefit of sleeping well is that it helps fight infection and has been found to help protect against cold and flu. Recent research found that sleep protects against some cancers by reducing inflammation.

Helps You Feel Happier and Less Anxious

Improving sleep quality is used as a therapeutic tool for people with bipolar disorder, anxiety, and other mental health conditions.

Seniors Do Not Need Less Sleep

You may have heard that we need less sleep as we age. Walker explains that is not true. He does validate sleep problems by explaining that as we get older we may have fragmented sleep.

We may have trouble falling asleep or waking up multiple times in the night and then having trouble getting back to sleep. This is part of a natural progression of what Walker calls sleep degradation, influenced by three factors.

First, we have fewer hours of deep NREM sleep. Second, circadian rhythms shift for seniors, making us sleepier early in the evening and triggering waking up earlier in the morning. Third, frequent trips to the bathroom disrupt sleep.

However, Walker points to the dangers of sleep deficiency for seniors. Lower amounts of good quality sleep can lead to forgetfulness and decreased cognitive function. It can even lead to dementia and cause diseases.

The bathroom trips can lead to a greater risk of falling and fracturing bones. He also is honest when he says there are no quick fixes for these risks.

I did walk away with a few important suggestions:

What Not to Do if You Want to Sleep Well at Any Age

• Avoid alcohol and caffeine within 8 hours of bedtime. Alcohol may relax you but it actually can impair breathing and rob you of REM sleep.
• Also, avoid naps after 3 p.m.
• Do not exercise near bedtime.
• Avoid sleep medications: drugs allow sleep but inhibit the deep sleep that we need. One exception is melatonin, an enzyme which lets the brain know that it’s time to sleep. It aids in falling asleep but does not keep you in that state.

What to Do to Sleep Better After 60

• Aim for a minimum of 8 hours of sleep with a regular sleep/wake schedule.
• Take a hot bath before bed. Cooling of the body after the bath is what aids falling asleep.
• Sleep in a cool, dark, gadget-free bedroom.
• Get outside in natural sunlight for at least 30 minutes daily. Aim for morning sunlight. Turn down lights before bedtime, avoiding blue LED light.
• Share these ideas with younger people in our lives and encourage them to do their best to get 8 hours of sleep.

Some of the information was a bit concerning. Walker’s message suggests that modern society is fundamentally heading for a cliff due to lack of sleep.

However, as Guardian journalist Marc O’Connell wrote, “I suppose it’s churlish to take issue with the prose of a person who is trying to save you from an existence of exhaustion and misery, terminating in early death – a bit like grumbling about insufficient legroom in a life raft.”

Meanwhile, I will use these tips when I go to sleep tonight and aim to not be up awake at 3:30 a.m.!

What tips do you have for having a good night’s sleep? Have you tried any of them and have they worked? What is the reason you don’t get enough sleep? Please share in the comments below.

So you want to declutter but are inundated with stuff and need to create some space. Working through your home methodically and systematically is the goal but sometimes you just need to make a dent in your clutter… quickly!

Here are 5 decluttering tasks that will have a big impact in your home. They are big, bulky, or voluminous items so are going to create that space that we need to have some clarity in our minds before tackling a big project.

Suitcases

Suitcases are something we may have invested heavily in at certain points in our lives, and there’s no doubt they are built to last. They have lots of life in them and they are useful – but are they?

Travel has evolved and with it the restrictions on luggage allowances have changed. Lightweight, wheeled suitcases are everyone’s go-to luggage now, but we still keep the old heavy, bulky suitcases that we haven’t used for years because we think we will return to them one day. But the chances are we won’t.

Create some valuable space by only keeping those cases you have used on the last few trips you went on.

Appliance Boxes

We just can’t help ourselves. There’s a voice inside our heads telling us that we NEED to keep appliance boxes for ever and a day. And even if we don’t have that voice ourselves, someone else in our family undoubtedly will. But why do we keep them cluttering up garages, attics, and basements for years or decades?

For when you move? For when you sell the appliance? In case it’s faulty and has to be returned? Here’s a little secret – you’ll probably forget you have it when you move, will never sell it, and the shop is fine without the original packaging if it’s faulty.

So, be brave and chuck out those boxes today!

Coats

We all love a coat and amass so many over the years. They are big, heavy, and bulky. We have our go-tos, our favorites that we wear again and again. Sometimes we wear the same one every day.

We buy new ones because the old ones are not quite right. But we still keep hold of the old ones because they cost a lot of money and we feel guilty. Is it time to let them go?

Go right to the underneath of your coat storage – that’s where you will find all the seldom used coats. You’ll either uncover a gem that you forgot you had or more likely find plenty to declutter and create some valuable space for those you do love. Either way, it’s a win-win.

Pots and Pans

You’d be surprised how many pots and pans we amass over the years. There are very few people who have all their pots and pans neat, accessible, and perfectly placed. Normally, pots and pans storage is awkward and unruly. Why? Because we have way more than we can sensibly use.

Take a good look at your pots and pans. Do you use that huge wok or is it just taking up valuable space? Has your scorched milk pan seen better days? Have you not used that pan with a wonky handle for years? Time to let some go and create some order in your pan storage.

Books

Are you double stacking books? Are they stored in boxes in your basement, loft, or garage? This is a red flag that you have too many to handle but I’m guessing you already know that. It’s so hard to declutter books because you love them so much!

As hard as book decluttering may be, I can guarantee that once you allow yourself the opportunity to look at books one by one, there will undoubtedly be some that can go.

Whilst the emotions involved in decluttering books are amongst the most tricky there is in the decluttering world, the key is to stop looking at your books as a collection. When you want to declutter them, take them off the shelf and look at them one by one.

I promise you there will be some books that you no longer love. And ten books decluttered is a huge amount of space created. Be strong, be brave, and tackle a few of those books today.

If you can tackle just one of the categories above you will create some space in your home for the things that you truly need, love, and use. That is what life is all about. To have only those things in our lives that reflect our current lifestyle.

If some of the emotions we mentioned above have resonated with you, there are lots more than that holding us back and keeping us stuck. Life is too short to be surrounded by clutter!

If you want 2021 to be the year you take control of your clutter and stop it from controlling you, then we would love you to come and join our Reset Your Home Challenge starting on January 4^th, 2021. Lots of like-minded people are destined to make 2021 a clutter-free reality.

Are you inundated with appliance boxes? Is tackling your book collection an absolute no-no? Let us know in the comments how you are affected by clutter.

Usually, we look to Black Friday for a brand’s biggest sale of the year but Lush does things differently. On Black Friday, the retailer rolls out new products as part of the Green Friday campaign. The UK-based company’s big sale is on Boxing Day instead, which starts the day after Christmas. Lush’s Boxing Day sale for 2020 is its only big sale of the year and trust us—it’s worth the wait. 

Get 50 percent off on selected items (look for the items with the ’50 percent off’ tag online or in-store). As products fly off the shelves—and virtual shelves—Lush will continue to restock so you’ll want to check back. Holiday products and gift sets are included in the half-off sale, of course, as well as non-seasonal items like soap, shower goodies, fragrance, skincare and haircare.

Need some last-minute gifts? Here’s your chance to grab them at a discount. But don’t forget to pick up some self-care items for yourself, too. The holidays might look a little different this year but that doesn’t mean you can’t have your own celebration.

The Lush Boxing Day sale starts on December 26. Check out a few must-haves, below.

Lush.

Show Showers Gift Set

Be set with shower gel for the year, with yummy Sleepy, Yog Nog and Roasting Chestnuts on an Open Fire scents.

Lush.

Veganese Conditioner

This lightweight vegan conditioner is perfect for anyone with fine hair, including curls.

Lush.

Clean & Calm Hand Care Kit

Get your dry hands in check with hydrating 13 Soap Unlucky For Dirt and Sleepy soap, Dream Cream lotion, Lemony Flutter Cuticle Butter and Tiny Hands Hands Serum.

Lush.

Jingle Bells Bath Bomb

This festive bath bomb has a gentle orange-patchouli scent.

Lush.

Once Upon a Time Body Lotion

Hydrate your body with murumuru butter and jojoba oil.

Noticing varicose veins in the mirror can be upsetting for some. While they aren’t exactly the most welcome companion, there’s often a way to deal with them so you can feel more confident. But what are varicose veins and how can you manage them?

Varicose veins are veins that are swollen and enlarged. They’re most commonly seen in the legs and feet and are usually dark blue or purple in colour, with a bumpy or bulging appearance. Often, they don’t do any harm other than being an unwelcome physical appearance.

However, if you start to notice that your legs feel heavy and uncomfortable, then varicose veins could be the culprit. Other common symptoms include swollen feet and ankles, muscle cramps, dry skin around the veins, and throbbing in the legs.

Depending on the symptoms and discomfort levels, varicose veins don’t always require treatment. What’s more, there’s a range of easy ways to manage them at home. Below, I’ve outlined seven great techniques and tips for managing varicose veins that you can try today.

Compression Stockings

One of the main causes of varicose veins is the inability of the valves to keep the blood flowing in one direction. My first varicose veins management tip – compression stockings. They are designed to tackle this problem.

A popular option amongst athletes, compression stockings are designed to stimulate blood circulation. They’re essentially tight-fitting socks and will apply slight pressure to your legs that will help to improve blood flow.

These have been shown to be great counters to varicose veins. In fact, a 2018 study found that the usage of knee-high compression stockings for one week resulted in a significant reduction in pain and aching in the legs. They are also great if your legs tend to swell over the course of the day.

Compression stockings are relatively inexpensive and can be bought from most pharmacies or online stores. They can be really discreet too, with skin colour options available, as well as a range of different shades and designs.

Regular Exercise

One of the best ways to manage varicose veins is through regular exercise. This may feel painful at first, but stick with it, because regular activities can really help in the long run. Similarly to compression stockings, exercise helps to stimulate blood flow and stop build-up in the veins.

Start with some gentle warm-ups and stretches to strengthen the muscles in your legs, as these can start to simulate circulation. Moving onto gentle physical activities like walking or yoga is a good next step.

Once you feel more comfortable, more aerobic-driven activities such as cycling, swimming, and running are great options.

In fact, since swimming puts you in a horizontal position, this means that your legs are at the same level as your heart. As a result, blood flow tends to increase, in turn helping to tackle the varicose veins.

I’d recommend trying to have a regular schedule for this so that these exercises are something that become part of your daily routine. It’s worth discussing this in more detail with your doctor though, as they’ll be able to provide you with more specific suggestions to fit your individual situation.

It’s also important to note that strenuous physical activity may not be recommended if you’ve already undergone a treatment such as laser treatment for varicose veins. If this is the case, consult with your doctor who’ll be able to give you some advice on what could work for you.

Keep Moving

One of the most important things you can do to manage varicose veins is to ensure that you’re moving regularly. Sitting still for prolonged periods will limit the blood flow in your legs and may cause blood pooling.

This is especially important if you have a family history of varicose veins, as this may make you more susceptible to developing the condition.

This movement doesn’t have to be strenuous aerobic exercise every hour though! Simply standing up and walking around the house or the office can be enough to get the circulation flowing sufficiently again.

Try setting timers yourself – at least every hour – on your phone or computer that remind you to stand up and stretch your legs. This will help to get you into the habit of regular movement, thus avoiding those long periods of prolonged sitting.

Put Your Feet Up

An easy way to manage varicose veins and ease blood flow is to keep your legs elevated and put your feet up. Feet elevation – ideally at the same level as your heart – can help to generate circulation through both your feet and your legs.

Keeping your legs raised can help to ease any pain, achiness, or swelling caused by varicose veins. This is especially important if you’re someone who spends a lot of the day sitting down at work.

Getting into the habit of putting your feet up when you get home for the day can really help to tackle varicose veins.

Maintaining a Healthy Weight and Diet

When managing varicose veins, it’s really important to try and keep your weight and diet healthy. Being overweight can put added pressure on the veins in your legs which can restrict the blood flow.

Although losing a bit of weight won’t completely get rid of varicose veins, it can help to ease the pressure on them and reduce any pain, swelling, or achiness.

When it comes to dietary changes, try to avoid salty and sodium-rich foods as much as you can. A high intake of salt can lead to increased water retention which in turn puts extra pressure and weight on the veins.

To bring down water retention levels, you can increase your intake of foods that contain high levels of potassium. Some great options include almonds, lentils, potatoes, salmon, tuna, and white beans.

Ditch the High Heels

Another lifestyle adjustment that can really help in the battle against varicose veins is making sure that you always wear good quality, flat shoes.

High heels have been shown to contribute towards the development of varicose veins and so ditching these can help to stop the problem before it starts. If you’re already suffering from varicose veins, then wearing high heels can worsen the situation.

I would suggest trying out flat shoes that offer good cushioning for the arch of your foot, as well as good support for your ankles. Wearing these proper shoes everyday will help to ease the pressure on your veins and increase the circulation.

Go for a Massage

Going for a relaxing massage can actually help to manage varicose veins. Having someone gently massage your legs can help to re-distribute the blood and increase circulation. However, there are some really important points to bear in mind here.

When massaging legs with varicose veins, it’s vital not to press too hard or directly on the veins themselves as this can damage fragile tissues.

If this is an option that you’d like to try, I’d recommend first speaking to your doctor who may be able to recommend a trained specialist for you. This will help to ensure that your massage is carried out safely and reduce the risk of damaging any fragile tissues.

Are you suffering from varicose veins? When did the problem start? How are you managing it? What are you doing to alleviate the pain and discomfort? Please share with all of our community!

Twice a year, Bath & Body Works pulls out all the stops and discounts holiday and everyday favorites up to 75 percent off, which new discounts throughout the week. The Bath & Body Works Semi-Annual sale for holiday 2020 is no different—actually, it might be even better. We’ve got the details on all the goods so you can game-plan your shopping trip.

Of course, deals will be online as well as in-store so if you feel safer shopping from your couch, you can still stock up on Bath & Body Works favorites. Now’s the chance to score the beloved holiday fragrances before they’re gone (until next year), as well as throwbacks including Secret Wonderland, Honeysuckle and Sensual Amber brought back just for this sale. Christmas body care will be just $4.95 and select Christmas 3-Wick Candles will be $11.95.

Source: Instagram

For the best of the best deals, you’ll want to dig for those 75 percent off products. These include body care, candles, hand soaps and tons of non-holiday items you’ll want to use all-year round. You’ll even be able to find some best-selling fall body scare scents and ones you haven’t smelled for months. It’s basically like a rummage sale where you never know exactly what you’ll find.

The sale begins Saturday, December 26. If you’re shopping in store, don’t forget your face mask and hand sanitizer and maybe even consider going on off hours to avoid the crowds. Or, there’s always delivery! As much as we want to shop and treat ourselves this year (we deserve it), we also have to stay safe too. Set your iCal and get ready to get your haul on. Then, have big New Year zoom with friends to share exactly what you got.