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Christmas drinks anyone? Why alcohol before bedtime leaves you awake at 3am, desperate for sleep

<p><em><a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/charlotte-gupta-347235">Charlotte Gupta</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/chris-irwin-249481">Chris Irwin</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a>; <a href="https://theconversation.com/profiles/grace-vincent-1484516">Grace Vincent</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>, and <a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p>You’ve come home after a long day at work, you have dinner, put the kids to bed, and then you have your usual nightcap before drifting off to sleep. Or, perhaps you’re at the pub for the work Christmas party, and you think you’ll just have one more drink before heading home.</p> <p>That last drink might help you fall asleep easily. But your nightcap can also wreck a good night’s sleep. How could it do both?</p> <p>Here’s what’s going on in your body when you drink alcohol just before bedtime. And if you want to drink at the Christmas party, we have some tips on how to protect your sleep.</p> <h2>What happens to my body when I drink?</h2> <p>Soon after you drink, alcohol enters your bloodstream and travels to your brain.</p> <p><a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1530-0277.1998.tb03695.x">There</a>, it affects chemical messengers known as neurotransmitters and <a href="https://pubmed.ncbi.nlm.nih.gov/2700603/">slows down communication</a> between nerve cells.</p> <p>Certain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040959/">regions of the brain</a> are particularly vulnerable to the effects of alcohol. When alcohol interacts with cells in these regions, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826822/">overall effect</a> leads to those characteristic feelings of relaxation, lowered inhibitions, slurred speech, and may induce feelings of drowsiness and lethargy.</p> <p>Alcohol can also have immediate effects on the heart and circulatory system. Blood vessels widen, resulting in a <a href="https://link.springer.com/article/10.1007/s11906-021-01160-7">drop in blood pressure</a>, which can make you feel dizzy or lightheaded.</p> <h2>What happens soon after a nightcap?</h2> <p>Drinking alcohol before sleeping is like flipping a switch. At first, alcohol has a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826822/">sedative effect</a> and you will probably feel <a href="https://pubmed.ncbi.nlm.nih.gov/23347102/">more relaxed</a> and <a href="https://www.nature.com/articles/s41598-020-62227-0#:%7E:text=In%20this%20large%2C%20population%20based,sleep%20(cross%20sectional%20analyses).">drift off easily</a>.</p> <p>At this point, you still have a high level of alcohol in your blood. But don’t be fooled. As your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/">processes the alcohol</a>, and the night goes on, alcohol actually <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12621">disrupts your sleep</a>.</p> <h2>And later that night?</h2> <p>As your body processes the alcohol and your blood alcohol level drops, your brain rebounds from the drowsiness you would have felt earlier in the night.</p> <p>This disturbs your sleep, and can wake you up <a href="https://journals.sagepub.com/doi/10.1300/J465v26n01_01">multiple times</a>, particularly in the second half of the night. You may also have vivid and stressful <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/">dreams</a>.</p> <p>This sleep disruption is mainly to the deep, “rapid eye movement” or REM sleep.</p> <p>This type of sleep plays an important role in regulating your emotions and for your cognitive function. So not getting enough explains why you wake up feeling pretty lousy and groggy.</p> <p>Drinking alcohol before bedtime also tends to mean you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/?source=post_page---------------------------">sleep less overall</a>, meaning important rest and recharge time is cut short.</p> <p>There are also <a href="https://pubmed.ncbi.nlm.nih.gov/31234199/">long-term impacts</a> of alcohol on sleep. Moderate and heavy drinkers consistently have <a href="https://academic.oup.com/sleepadvances/article/3/1/zpac023/6632721">poor sleep quality</a> and more <a href="https://www.nature.com/articles/s41598-020-62227-0#:%7E:text=In%20this%20large%2C%20population%20based,sleep%20(cross%20sectional%20analyses).">sleep disturbances</a> over time.</p> <h2>How about the Christmas party then?</h2> <p>If you plan to drink this holiday season, here are some tips to minimise the effect of alcohol on your sleep:</p> <ul> <li> <p><strong>swap every other drink</strong>. Try swapping every second drink for a non-alcoholic drink. The more alcohol you drink, <a href="https://academic.oup.com/sleep/article/44/1/zsaa135/5871424?casa_token=okbJAuf8TXUAAAAA:ye_q-DACToxvj8H3IVaiKrjNkDhHZnl-LKJdds3iteaKyzJFuHUzitlRv45DqxNO-FraDRAlQMV53z8">the more</a> sleep disruption you can expect. Reducing how much you drink in any one sitting can minimise the effect on your sleep</p> </li> <li> <p><strong>avoid drinking alcohol close to bedtime</strong>. If you give your body a chance to process the alcohol before you go to sleep, your sleep will be less disrupted</p> </li> <li> <p><strong>eat while you drink</strong>. Drinking on an empty stomach is going to worsen the effects of alcohol as the alcohol will be absorbed <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1467-3010.2006.00588.x?casa_token=TQiCqcbasYAAAAAA:GbEvnTT82aB3_sPfmJLOQXIV3ivjnbZdIoP2_XZBa8IDZ0YLaPxNfE6DMHLgH7obnpA22VDsM4vyGZV4dQ">faster</a>. So try to eat something while you’re drinking</p> </li> <li> <p><strong>ditch the espresso martinis and other caffeinated drinks</strong>. <a href="https://www.sciencedirect.com/science/article/pii/S1087079207000937?casa_token=NJsobF-C-vwAAAAA:opzPjrglPdZTwXEo7rHil5vm0a1K3KmXw9vp0Het-eRHZEWbfRAA40vgicU3Z5kC8x7uEJF39C8">Caffeine</a> can make it hard to get to sleep, and hard to stay asleep</p> </li> <li> <p><strong>be careful if you have sleep apnoea</strong>. People who have sleep apnoea (when their upper airway is repeatedly blocked during sleep) can be even more impacted by drinking alcohol. That’s because alcohol can act as a muscle relaxant, <a href="https://academic.oup.com/sleep/article/5/4/318/2753287">leading to</a> more snoring, and lower oxygen levels in the blood. If you have sleep apnoea, limiting how much alcohol you drink is the best way to avoid these effects</p> </li> <li> <p><strong>drink plenty of water</strong>. Staying hydrated will help you <a href="https://academic.oup.com/sleep/article/42/2/zsy210/5155420">sleep better</a> and will hopefully stave off the worst of tomorrow’s hangover.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/216834/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> </li> </ul> <p><em><a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/charlotte-gupta-347235">Charlotte Gupta</a>, Postdoctoral research fellow, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/chris-irwin-249481">Chris Irwin</a>, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences &amp; Social Work, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a>; <a href="https://theconversation.com/profiles/grace-vincent-1484516">Grace Vincent</a>, Senior Lecturer, Appleton Institute, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>, and <a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/christmas-drinks-anyone-why-alcohol-before-bedtime-leaves-you-awake-at-3am-desperate-for-sleep-216834">original article</a>.</em></p>

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4 things healthy people do before bed (that you should do too)

<p>We all have one or two of “those” types of friends in our lives who are super fit and healthy – almost annoyingly so. And you wouldn’t be human if you didn’t wonder how they do it. In the hope that it might rub off on us, we’ve rounded up four habits of healthy people. You’ll be surprised they are quite simple to follow and a couple of them are even relaxing!</p> <p><strong>1. Plan tomorrow's breakfast
</strong><br />One of the keys to maintaining a healthy lifestyle is being prepared. If you are organised ahead of time it will make you less likely to reach for the “bad” stuff and make unhealthy choices. Given this, coupled with the fact that lots of people wake up hungry, it is beneficial to know and maybe even set aside what you’re going to have for breakfast. This is especially helpful if you know you’re going to be tight for time in the morning – if you’re not prepared you might be more inclined to go down the easy route a pick up a pastry on the run with your morning coffee.</p> <p><strong>2. Have a cuppa</strong><br />Chamomile – an age-old medicinal herb known in ancient Egypt, Greece and Rome – is a relaxing sleep aid that has been used for centuries. Try a soothing cup of chamomile tea to help send you to the land of nod. It’s also said to have anti-inflammatory properties. </p> <p><strong>3. Take a packed lunch
</strong><br />Whether it’s a case of packing up dinner’s left overs before you sit down at the dinner table or preparing a healthy meal for lunch; taking a packed lunch has a number of benefits. Not only will taking your lunch with you when you head out for the day help stop you from making bad choices when you’re out and about, it will also stop you from having a second helping at dinner time (because you’ve packed it for lunch) and it will save you money by not spending at cafes.</p> <p><strong>4. Use coconut oil to remove make-up
</strong><br />While there is much discussion about the various uses of coconut oil and the said benefits, coconut oil makes a delightful eye make-up remover. Not only does it work well to remove make-up, it is also gentle on the very delicate eye area and has lovely moisturising properties as well. </p> <p><em>Image credits: Getty Images</em></p>

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7 easy bedtime fixes to help reduce belly bloat while you sleep

<p><strong>What causes belly bloat?</strong></p> <p>Waking up with a bloated stomach is not a good feeling. But before you start blaming your puffy tummy on gas or PMT, you should know that bloating can also be a side effect of other conditions like diarrhoea, constipation, irritable bowel syndrome, or a food allergy or intolerance. For persistent belly bloat, seek a physician’s advice to get the help you need.</p> <p><strong>Eat at the dinner table</strong></p> <p>Lounging in bed while snacking is the perfect recipe for morning bloat. “If you lay down at night to munch, that allows gas to go down into your lower abdomen,” says Dr James Reynolds. “You should be sitting upright when you eat so if you do swallow excess air, it encourages the gas to go up and out versus down and in.” You should also eat slowly and avoid gulping your drink during your meals; inhaling your food and drinking while you eat can also increase air intake and up your risk for developing gas later on. Consuming vegetables like asparagus, bok choy and celery throughout the day are great options for keeping your belly bloat-free.</p> <p><strong>Give your belly a massage</strong></p> <p>Mum might have been onto something when she rubbed your belly as a kid to soothe a tummy ache. Sometimes bloating can be caused by constipation or problems in the gut, so gently massaging your stomach in bed may actually help move things along overnight. It increases your motility to move your hands along your gastrointestinal tract,” says gastroenterologist, Dr Judy Nee. Press along your colon, going from the right side of your lower abdomen up into your stomach area and down to the left side; this follows the path of the gastrointestinal tract. Dr Nee tells her patients to write out “I [heart] U” across their stomachs to ensure they massage their gastrointestinal tract in its entirety.</p> <p><strong>Avoid taking vitamins before bed</strong></p> <p>Some vitamin supplements have earned a bad rap for increased belly bloat because of certain ingredients. “Certain vitamin supplements have non-absorbable sugar alcohols like sorbitol and xylitol syrups in them,” says gastroenterologist, Dr Alan Brijbassie. “These are non-digestible.” Since our body has trouble digesting sugar alcohols, additives and fillers found in some supplements, our gut bacteria have more time to feast on them and produce gas. A good ingredient label is typically short and sweet with easy-to-pronounce words that you know – if it looks like gibberish, chances are it contains additives or fillers. Steer clear of vitamins that list sugar alcohols, lactose and gluten as the ingredients (they may disguise them under words like food starch or wheat germ). An even better bet: get your vitamins and minerals from natural sources by eating a well-balanced diet.</p> <p><strong>Do a low-intensity bedtime workout</strong></p> <p>A small dose of light to moderate exercise before bed may just be the ticket to moving things along overnight and quelling any morning belly bloat. “Walking around or doing light exercise for 15 minutes after you eat increases your motility and moves the gastrointestinal tract along to help that feeling of bloating,” says Dr Nee. Try taking a 15-minute stroll around the neighbourhood after dinner or do some light yoga poses to relieve your digestive discomfort.</p> <p><strong>Colour in an adult colouring book</strong></p> <p>Stressing about that upcoming work presentation or job interview can put a real damper on your mood, hair, skin, heart, weight and even your belly. Your gut is extremely vulnerable to stress, which can cause changes in your motility and inflame your intestines, giving you that puffy, uncomfortable sensation in your stomach. Before bed, take a half-hour to decompress and rid your mind of any negativity or worries. Reading a book, writing in a journal, or dumping out the crayons to colour in an adult colouring book are just a few ways to put your mind – and stomach – at ease.</p> <p><strong>Skip the nightcap</strong></p> <p>“Carbonated beverages and beer are the two biggest culprits of bloating,” says Dr Brijbassie. “Stay away from drinking those at least two hours before bed.” Even better? Avoid all alcohol and food at least two hours before bed to give your digestive system a rest. It takes at least two to three hours for your stomach to empty itself out and laying down while your digestive enzymes are at work pulls the gas further into your abdomen.</p> <p><strong>Drink peppermint tea</strong></p> <p>Peppermint isn’t just reserved for minty fresh breath – it may also help relax the gastrointestinal tract and alleviate bloating. “A lot of the proof is anecdotal but it does help some people,” says Dr Brijbassie. “Peppermint oil [mixed with a little water] may also help the digestive enzymes break down food better.” Simply mix two to three drops of peppermint oil with a cup of hot water and drink up! But avoid sucking on peppermint candies or chewing gum because they may be loaded with sugar alcohols, which the bacteria in the small bowel ferments to produce gas and bloating. If you don’t consider yourself a peppermint person, try taking some artichoke leaf extract before bed.</p> <p><em><span id="docs-internal-guid-66a0327c-7fff-c4af-a2e6-bb74192d91ba">Written by Ashley Lewis. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/7-easy-bedtime-fixes-to-help-reduce-belly-bloat-while-you-sleep" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></span></em></p> <p><em>Image: Getty Images</em></p>

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8 bedtime stories to read to children of all ages

<p>Speaking at the 2018 Hay Festival, His Dark Materials author Philip Pullman said: “To share a bedtime story is one of the greatest experiences of childhood and parenthood.” This couldn’t be more true. Besides helping sleepyheads absorb language through the familiar voices that nurture them, understand the complexities of their world, and the reasons behind their feelings, bedtime stories show how childhood can be the greatest adventure of all.</p> <p><strong>1. Toddle Waddle by Julia Donaldson</strong></p> <p><em>Age range: two to five years</em></p> <p>Even the youngest child can engage with sound, colour and fun, and this book (illustrated by Nick Sharratt) is filled with bright joy and wonderful onomatopoeia. From the sound of flip-flops to the excitement of slurping a drink at the beach and the music made by different instruments, the sounds, then words, are a wonderful introduction to the intricacies of language.</p> <p><strong>2. Mr Men &amp; Little Miss books by Roger Hargreaves</strong></p> <p><em>Age range: three years+</em></p> <p>Hargreaves’ colourful 2D characters behaving to type are a wonderful way to identify with basic emotions by interpreting colour as a feeling. As journalist and author Lucy Mangan puts it in her memoir Bookworm: “Of course uppitiness is purple. Of course happiness is yellow.” These are no fuss, easy to follow collectables – and bitesize too, so you can gobble through second helpings before turning out the light.</p> <p><strong>3. The Lorax by Dr Seuss</strong></p> <p><em>Age range: three to eight years</em></p> <p>No child should grow up without The Lorax. They’ll never be the same when they’ve learned about the Swannee-swans, Humming fish, and Bar-ba-loots bears, their Truffula trees being cut by the mysterious and scruple-free Once-ler. While the environmental message of the book is even more urgent now than it was when The Lorax was first published in 1971, the story is just as entrancing, instructive – without preaching – and, above all, as hopeful as ever. A wonderful wise Lorax speaks for the trees, and for all the world’s children, who want to keep the future green.</p> <p><strong>4. My Big Shouting Day, by Rebecca Patterson</strong></p> <p><em>Age range: two to eight years</em></p> <p>A funny picture book for younger readers that will resonate with many parents for its keen perspective on patience. It positively encourages under-fours to shout along with grumpy Bella who gets up on the wrong side of the bed. It shows the child that it’s ok to feel angry – heck, they’ll be a teenager soon enough – but it also gives them permission to express it, and reminds them that tomorrow is always a new day.</p> <p><strong>5. The Moomin books by Tove Jansson</strong></p> <p><em>Age range: three to eight years</em></p> <p>The Moomins’ home, Moominvalley, is a place of wonder and fun, populated by fairy-like, round creatures that resemble hippopotamuses, but enjoy human hobbies such as writing memoirs (Moomin papa), making jam (Moomin mama), and playing make-believe (Moomintroll and Snork Maiden). Their adventurous side comes out at all opportunities, stirred by friends Little My and Snufkin, or by mysterious intruders.</p> <p>First published between 1945 and 1970, in recent years the stories have been tailored for both younger (soft and flap books) and older children (hardback storybooks). The Moomin books tell dream-like stories while tackling questions about love, friendships, encounters with strangers, and so on. An all-round winner.</p> <p><strong>6. Alice in Wonderland by Lewis Carroll</strong></p> <p><em>Age range: four to 11 years</em></p> <p>The first true book written <em>for</em> children <em>about</em> children never fails to bewitch and baffle. Young Alice-like readers can explore the topsy-turvey Wonderland, while the grown-ups reading to them will appreciate the <a href="https://www.nytimes.com/2010/03/07/weekinreview/07ryan.html">metaphorical Mad Hatter</a> and role of the white rabbit as leader in the adventure in a way they wouldn’t have been able to as a child. Carroll’s book is a celebration of a child’s wonder and curiosity, and fears of growing bigger too. It invites you to talk dreams and nightmares, to accept the weird and extraordinary and, best of all, to conjure up your own adventure down the rabbit hole. It’s a rite of passage, ideal for sharing.</p> <p><strong>7. Norse Myths: Tales of Odin, Thor and Loki, retold by Kevin Crossley-Holland</strong></p> <p><em>Age range: five to 12 years</em></p> <p>In a world where comic book superheroes and heroines reign supreme, these legends can entrance a young mind forever. This selection of Norse myths brings all the gritty dark stuff about trickster Loki together with tales of hammer-wielding Thor, and the machinations of Asgardean king Odin and goddess of love, battle and death, Freyja. It tickles the imagination of the young and challenges the parent too. Fabulous illustrations by Jeffrey Alan Love accompany Crossley-Holland’s delightful retelling, bringing these ancient stories to life in a way that no other anthology has.</p> <p><strong>8. Charlie and The Chocolate Factory by Roald Dahl</strong></p> <p><em>Age range: eight to 12 years</em></p> <p>This chocolate wonderland is the perfect read-aloud book, thanks to Dahl’s masterful use of the English language. Amid all the magic and invention is a wagging finger providing moral lessons on the perils of being greedy, or a brat or overly competitive – and that goes for the adult reader too. Thank goodness then for Willy Wonka, the man who really never grew up, and his band of oompa-loompahs who punish the bad, reward the good, then provide reason for it all through song.</p> <p>In truth, there is no right book to share – there are plenty of them available these days – nor should there be any chronological order to how and what we read. These are just some suggestions on ways to make bedtime a little more magical. But never underestimate how marvellous it can be to reread a childhood favourite to the little one you’re now tucking in to bed. It could inspire a passion for reading and spark an interest that lasts a lifetime.</p> <p><em>The age ranges used in this article are mostly based on interest and reading level ratings from <a href="https://www.booktrust.org.uk/">Book Trust</a>.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/97801/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><span><em>Written by <a href="https://theconversation.com/profiles/raluca-radulescu-163408">Raluca Radulescu</a>, Professor of Medieval Literature and English Literature, <a href="http://theconversation.com/institutions/bangor-university-1221">Bangor University</a> and <a href="https://theconversation.com/profiles/lisa-blower-493159">Lisa Blower</a>, Lecturer in Creative Writing, <a href="http://theconversation.com/institutions/bangor-university-1221">Bangor University</a>. Republished with permission of <a href="https://theconversation.com/eight-bedtime-stories-to-read-to-children-of-all-ages-97801">The Conversation</a>. </em></span></p>

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Duchess Meghan’s strict new bedtime rule

<p>We learned this week that Meghan Markle has a number of <a href="https://www.oversixty.com.au/health/body/the-strict-pregnancy-rules-duchess-meghan-must-follow-if-she-has-children">pregnancy rules</a> she must follow, in the event she and Prince Harry start a family – including the rule that baby showers are not allowed.</p> <p>Now, there’s another tradition the new Duchess of Sussex must get accustomed to, and it’s her new royal bedtime.</p> <p>According to one of the Queen’s private secretaries, Sir William Heseltine, whenever members of the royal family stay with the Queen, they must wait until Her Majesty herself retires to bed before the rest of the royal family members may also call it a night.</p> <p>If anyone did go to bed before the Queen, Sir William explained it would be considered “bad form”, revealing in an interview for a book called <em>The Royals In Australia</em> that “nobody felt it right to go to bed before the Queen did”.</p> <p>It’s yet another royal rule in a long list of traditions that Prince Harry’s new wife Meghan must become accustomed to, and it was one particular rule that her late mother-in-law Princess Diana struggled with.</p> <p>Sir William revealed, “For Diana the long royal evenings were agony.”</p> <p>He continued, “There’d be an hour or so in the sitting room of everyone sitting around making conversation, and nobody felt it right to go to bed before the Queen did.</p> <p>“And Diana was driven to such extremes that she’d excuse herself and go to bed, which was thought to be rather bad form, going to bed before the Queen.”</p> <p>What do you think about this bedtime rule the royal family members must follow? Share your thoughts with us in the comments below.</p>

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7 bedtime mistakes that are harming your skin

<p>While we sleep, our skin makes the most of the downtime to repair and rejuvenate. But there are a few common bedtime practices that you might be doing that could be making it hard for this to happen. See if you are making any of these mistakes.</p> <p><strong>1. Going to bed without cleansing your face</strong></p> <p>There is a reason this is number one – it’s the most important! Even if you don’t wear makeup, your skin takes on pollutants, dust and grime throughout the day which need to be removed. If you don’t, you’re going to bed with skin that can’t breathe, let alone get rid of dead skin cells. A simple cleanse over the sink is all you need.</p> <p><strong>2. Using too-hot or too-cold water</strong></p> <p>But when you do clean your face, keep the water at a gentle temperature. Too much extreme in terms of very hot or very cold water is too harsh on your delicate skin.</p> <p><strong>3. Waiting until bedtime to wash your face</strong></p> <p>Normally people scrub just before bed, but why wait? If you wash your face as soon as you get home, it gives your skin a few extra hours to breathe a bit easier before you retire for the night. </p> <p><strong>4. Only using moisturiser</strong></p> <p>Once we hit 30, our skin needs more support in the form of retinoid cream. This is in addition to a moisturiser or night cream. You don’t need to head to the dermatologist though, you can pick one up from most department stores or chemists.</p> <p><strong>5. Using too many products</strong></p> <p>If you are in the ‘more is better’ camp, you could be spending money you don’t need to on the latest eye creams, scrubs, cleansers and moisturisers. Try sticking to just a couple of products, ideally from the same range so that you know they compliment each other rather than compete.</p> <p><strong>6. Forgetting other areas of your body </strong></p> <p>It’s easy to focus on the face, but you want to remember to moisturise all of your skin. Use your face creams all the way down your neck and chest. Then at least once a week, moisturise your whole body after a shower.</p> <p><strong>7. Drinking coffee or wine before bed</strong></p> <p>Hydration is the key to softer skin, so it’s best to avoid moisture-suckers like caffeine or alcohol if you want to look your best. Go for a herbal tea instead that will support a good night’s sleep, such as chamomile or valerian. </p> <p>Have you got any tips for younger looking skin that you would like to share? We would love to hear from you in the comments.</p>

Beauty & Style

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Bedtime story-telling grandma becomes YouTube sensation

<p>You might think cute cats, adorable dogs, beauty gurus, gamers and daredevil teenagers are the stars of YouTube, but in Germany, an unexpected viral sensation has taken the nation by storm. Helga Sofia Josefa, an 85-year-old grandmother, has proven a hit on the website, sharing videos of herself reading bedtime stories.</p> <p>Known on YouTube by the username <a href="https://www.youtube.com/channel/UCSSUG_vo76v04FKRnsWavMA" target="_blank"><strong><span style="text-decoration: underline;">“MarmeladenOma”</span></strong></a> (“Jam Grandma”), Josefa has an impressive 121,000 subscribers to her channel, and her videos have racked up more than three million views. The doting octogenarian never refers to her subscribers and followers as such, however, preferring to call them her “grandchildren”.</p> <p>The idea for the YouTube channel came from one of her real grandchildren, Janik, who helps his grandma run her page. Despite recording only a few hundred viewers when they began, Josefa’s audience exploded after popular German video game live-streamer Gronkh introduced her to his 640,000 followers.</p> <p>The gorgeous gran has been inundated with messages from her adoring fans, thanking her for helping them wind down and even fall asleep. “That's our intention. And also that these fairytales aren’t lost,” she told German TV program <em>heute-show</em>.</p> <p>Josefa and her grandson have recently been nominated for a German web video award for best livestream, the winner of which will be decided on June 1. Good luck!</p>

Retirement Life

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After mum did it, dad tries dressing his three triplets and toddler

<p>Earlier this month, mother of four Corrie-Lynn Whyte created a video showcasing the struggle of dressing her eight-month-old triplets and two-year-old daughter for bedtime. The video went viral, and now the kids are back, but this time dad’s in charge.</p> <p>In the spirit of friendly spousal competition, Dan Gibson decided to see how fast he could manage buttoning, snapping, and zipping to get his children ready for bed.</p> <p>So who won in the end? It was a close one, but Dad did end up beating Mum by around 13 seconds. However, seeing how they’ve both mastered the art of dressing their four kids, it’s safe to say they are both winners, and doing a great job. </p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/11/sacrifices-grandparents-make-study/">The many things grandparents sacrifice for their family</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/11/life-advice-from-over60-community/">20 crucial pieces of advice from you, the Over60 Community</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/best-advice-ever-received-video/">People aged 5 to 105 reveal the best advice they’ve ever received</a></em></strong></span></p>

News

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Reading bedtime stories to grandkids more beneficial that you thought

<p>Telling bedtime stories is a special moment you get to share with your children and if you’re lucky, grandchildren. But did you realise that by reading these stories, even something as simple as The Very Hungry Caterpillar, you’re significantly fast-tracking a young child’s development? <br> <br> Recent studies have uncovered some significant data regarding the very real benefits of reading with young children, which are especially relevant when you consider how much time kids spend in front of screens these days. If you want an excuse to read with your grandkids, look no further.</p><p><strong>Reading stimulates a child’s creativity</strong></p><p>In August <span style="text-decoration: underline;"><strong><a href="http://pediatrics.aappublications.org/content/early/2015/08/05/peds.2015-0359.abstract?sid=5b1e0b71-9369-4d5e-923b-8a304e346b35" target="_blank">a study</a></strong></span> published in the US journal Paediatrics found significant differences in the brain activation of young children, based on how much they’d been read to at home. Children who had been read to more showed greater levels of activity in the left hemisphere of the brain which is typically associated with creativity. The research suggests that these children may be able to develop skills that will help them create words and images out of words later on in life.</p><p>This would be especially useful in any field that requires a large degree of communication, anything from writing a novel to practising law. If your grandkid turns out to be the next Hemingway, that time you read The Cat in the Hat to them might just have something to do with it. </p><p><strong>It’s important for kids to hear varied language</strong></p><p>This benefit is a little less-known, but it’s critically important for young children to be exposed to as much language as they can be. And it’s so much better for them to hear these words from a human in real life, rather than from a screen. However, that doesn’t mean you should be sitting them in a rocker outside a construction site – that means you should be reading to them as much as possible!</p><p>In August, the US journal <span style="text-decoration: underline;"><strong><a href="http://pss.sagepub.com/content/early/2015/08/04/0956797615594361?papetoc" target="_blank">Psychological Science</a></strong></span> suggesting that children who are hearing words read to by caregivers are exposed to far more words than those who aren’t. This helps with the development of a child’s vocabulary, which is ultimately beneficial to any field.</p><p><strong>Quality time and comforting ritual</strong></p><p>Ultimately though the main benefit is one that is enjoy by the listener and the reader. The ability to share quality time with a family member and the importance of this for a child’s development should not be understated. Reading stories aloud to your grandchild allows you to spend amazing one on one time where they really feel as though they’re the centre of your attention.</p><p>So the next time you’re reading Possum Magic to your grandkids, take a moment to savour the experience. You’re not just setting them up for success later in life, but you’re also creating an unbreakable bond and precious memories that they will cherish for years to come.</p><p><strong>Related links:&nbsp;</strong></p><p><strong><em><span style="text-decoration: underline;"><a href="/lifestyle/family/2015/10/the-book-that-has-kids-asleep-in-minutes/">The book that has kids asleep in minutes</a></span></em></strong></p><p><strong><em><span style="text-decoration: underline;"><a href="/lifestyle/family/2015/09/read-fairy-tales-to-grandchildren/">Why you should always read fairy tales to grandkids</a></span></em></strong></p><p><strong><em><span style="text-decoration: underline;"><a href="/lifestyle/family/2015/09/the-joy-a-new-grandchild-can-bring/">The joy grandchildren bring explained</a></span></em></strong></p>

Family & Pets

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Reading bedtime stories to grandkids more beneficial that you thought

<p>Telling bedtime stories is a special moment you get to share with your children and if you’re lucky, grandchildren. But did you realise that by reading these stories, even something as simple as The Very Hungry Caterpillar, you’re significantly fast-tracking a young child’s development? <br> <br> Recent studies have uncovered some significant data regarding the very real benefits of reading with young children, which are especially relevant when you consider how much time kids spend in front of screens these days. If you want an excuse to read with your grandkids, look no further.</p><p><strong>Reading stimulates a child’s creativity</strong></p><p>In August <span style="text-decoration: underline;"><strong><a href="http://pediatrics.aappublications.org/content/early/2015/08/05/peds.2015-0359.abstract?sid=5b1e0b71-9369-4d5e-923b-8a304e346b35" target="_blank">a study</a></strong></span> published in the US journal Paediatrics found significant differences in the brain activation of young children, based on how much they’d been read to at home. Children who had been read to more showed greater levels of activity in the left hemisphere of the brain which is typically associated with creativity. The research suggests that these children may be able to develop skills that will help them create words and images out of words later on in life.</p><p>This would be especially useful in any field that requires a large degree of communication, anything from writing a novel to practising law. If your grandkid turns out to be the next Hemingway, that time you read The Cat in the Hat to them might just have something to do with it.</p><p><strong>It’s important for kids to hear varied language</strong></p><p>This benefit is a little less-known, but it’s critically important for young children to be exposed to as much language as they can be. And it’s so much better for them to hear these words from a human in real life, rather than from a screen. However, that doesn’t mean you should be sitting them in a rocker outside a construction site – that means you should be reading to them as much as possible!</p><p>In August, the US journal <span style="text-decoration: underline;"><strong><a href="http://pss.sagepub.com/content/early/2015/08/04/0956797615594361?papetoc" target="_blank">Psychological Science</a></strong></span> suggesting that children who are hearing words read to by caregivers are exposed to far more words than those who aren’t. This helps with the development of a child’s vocabulary, which is ultimately beneficial to any field.</p><p><strong>Quality time and comforting ritual</strong></p><p>Ultimately though the main benefit is one that is enjoy by the listener and the reader. The ability to share quality time with a family member and the importance of this for a child’s development should not be understated. Reading stories aloud to your grandchild allows you to spend amazing one on one time where they really feel as though they’re the centre of your attention.</p><p>So the next time you’re reading to your grandkids, take a moment to savour the experience. You’re not just setting them up for success later in life, but you’re also creating an unbreakable bond and precious memories that they will cherish for years to come.</p>

Family & Pets

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4 things healthy people do before bed (that you should do too)

<p>We all have one or two of “those” types of friends in our lives who are super fit and healthy – almost annoyingly so. And you wouldn’t be human if you didn’t wonder how they do it. In the hope that it might rub off on us, we’ve rounded up four habits of healthy people. You’ll be surprised they are quite simple to follow and a couple of them are even relaxing!</p><p><strong>1. Plan tomorrow's breakfast
</strong><br> One of the keys to maintaining a healthy lifestyle is being prepared. If you are organised ahead of time it will make you less likely to reach for the “bad” stuff and make unhealthy choices. Given this, coupled with the fact that lots of people wake up hungry, it is beneficial to know and maybe even set aside what you’re going to have for breakfast. This is especially helpful if you know you’re going to be tight for time in the morning – if you’re not prepared you might be more inclined to go down the easy route a pick up a pastry on the run with your morning coffee.</p><p><strong>2. Have a cuppa</strong><br>Chamomile – an age-old medicinal herb known in ancient Egypt, Greece and Rome – is a relaxing sleep aid that has been used for centuries. Try a soothing cup of chamomile tea to help send you to the land of nod. It’s also said to have anti-inflammatory properties.&nbsp;</p><p><strong>3. Take a packed lunch
</strong><br>Whether it’s a case of packing up dinner’s left overs before you sit down at the dinner table or preparing a healthy meal for lunch; taking a packed lunch has a number of benefits. Not only will taking your lunch with you when you head out for the day help stop you from making bad choices when you’re out and about, it will also stop you from having a second helping at dinner time (because you’ve packed it for lunch) and it will save you money by not spending at cafes.</p><p><strong>4. Use coconut oil to remove make-up
</strong><br> While there is much discussion about the various uses of coconut oil and the said benefits, coconut oil makes a delightful eye make-up remover. Not only does it work well to remove make-up, it is also gentle on the very delicate eye area and has lovely moisturising properties as well.&nbsp;</p>

Body

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