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The unique travel hack that is guaranteed to help beat jet lag

<p dir="ltr">Experts have revealed how to beat jet lag on your next overseas holiday, and it all comes down to your modes of transport. </p> <p dir="ltr">Sleep researchers said it's good news for cruise lovers, as exposure to sea air and bright natural light improves sleep to cure the annoying condition quickly.</p> <p dir="ltr">Some experts say to avoid travelling by plane all together, and always opt for cruising holidays instead. </p> <p dir="ltr">However, if you have to travel to your cruise by plane, being on board is a great way to tackle the dreadful feeling, compared with holidaying on land, Panache Cruises said.</p> <p dir="ltr">Dr Lindsay Browning, expert at Trouble Sleeping said exposing yourself to bright lights at the right time after a long-haul flight is one of the most powerful things we can do to boost and help shift circadian rhythm, and being on a ship is the perfect place for that.</p> <p dir="ltr">"As a general rule, you want to get lots of bright light exposure during the daytime and avoid light at night," Browning said.</p> <p dir="ltr">"When travelling on a cruise ship, you will naturally get a lot of bright light exposure during the day, helping your circadian rhythm.”</p> <p dir="ltr">"Further, when travelling by ship you will have a cabin with a proper bed and curtain, enabling you to sleep at night when you want to."</p> <p dir="ltr">The company claimed research showed how prolonged exposure to sea air can improve blood oxygen levels, boost vitamin D, and improve breathing leading to higher-quality sleep, helping to rid travellers of pesky jet lag so they can enjoy their holidays. </p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Travel Tips

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Savvy traveller shares how to guarantee an entire row on your next flight

<p dir="ltr">When it comes to flying, it's no secret that space is a hard commodity to come by. </p> <p dir="ltr">Travelling in economy often means being crammed in beside other passengers battling for real estate on your shared arm rests, and struggling to stretch out your legs in limited space for your feet and bags. </p> <p dir="ltr">However, a savvy traveller has shared a foolproof hack to get the most space you can on your next flight with Qantas. </p> <p dir="ltr">Frequent flyer Chelsea Badger has revealed how she recently managed to switch seats to a row of empty seats mere moments before her Auckland to Sydney flight, without having to pay an extra cent.</p> <p dir="ltr">“I can't believe this works,” Chelsea, who lives in Auckland, said in her now-viral TikTok. </p> <p dir="ltr">Chelsea said in order to make the hack work, you will need the Qantas app, and wait until 10 minutes before your flight to check in. </p> <p dir="ltr">“Once you've done this, open up the Qantas app and click the seat selector tool,” she said.</p> <p dir="ltr">“If there's a whole row free or even just a better seat, make a mental note of that number.”</p> <p dir="ltr">Chelsea added, “You won't be able to select that seat in the app as it's too close to boarding, so simply just go up to the desk and politely ask to have it changed.”</p> <p dir="ltr">“It's so easy and I can't believe this works!”</p> <p dir="ltr">She clarified that it has worked for her on several non-full Qantas flights, but she is not saying it will work for every airline. </p> <p dir="ltr">More than 300,000 people who viewed the video thanked Chelsea for sharing her secret trick, with many saying they would try it out for themselves.</p> <p dir="ltr">“Legit did this,” one commenter posted.</p> <p dir="ltr">“This is smart AF,” another added.</p> <p dir="ltr">A third shared her own take on the trick, “I've made mental notes of empty rows while literally boarding the plane and then just sitting in those seats upon boarding - works every time.”</p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Travel Tips

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Chris Hemsworth’s Alzheimer’s gene doesn’t guarantee he’ll develop dementia

<p>Chris Hemsworth, famous for his role as the god Thor in Marvel Cinematic Universe movies, has announced he will be <a href="https://www.theguardian.com/film/2022/nov/21/chris-hemsworth-to-take-time-off-from-acting-after-discovering-alzheimers-risk" target="_blank" rel="noopener">taking a break</a> from acting after being told he has two copies of the <a href="https://www.nia.nih.gov/news/study-reveals-how-apoe4-gene-may-increase-risk-dementia" target="_blank" rel="noopener">APOE4 gene</a>, increasing his risk of Alzheimer’s.</p> <p>Having one copy of the <a href="https://www.science.org/doi/abs/10.1126/science.8346443" target="_blank" rel="noopener">APOE4 gene</a> increases your risk for Alzheimer’s 2-3 times. Two copies increases your risk 10-15 times.</p> <p>But the key here is “risk”. Having one or more copies of the gene doesn’t guarantee Chris or anyone else in a similar situation will go on to develop Alzheimer’s, the most common form of dementia.</p> <p><strong>Sharing the news</strong></p> <p>Hemsworth’s willingness to share his concerns about developing Alzheimer’s with millions should be applauded. It’s a reminder to all of us to keep an eye on our health and reduce our risk of future illness.</p> <p>Alzheimer’s, and dementia more broadly, is <a href="https://www.dementiastatistics.org/statistics/global-prevalence/" target="_blank" rel="noopener">set to challenge</a> health-care systems worldwide.</p> <p>In Australia alone there are <a href="https://www.dementia.org.au/statistics" target="_blank" rel="noopener">up to</a> 500,000 people with dementia, supported by almost 1.6 million carers. By 2036, about <a href="https://www.dementia.org.au/sites/default/files/NATIONAL/documents/The-economic-cost-of-dementia-in-Australia-2016-to-2056.pdf" target="_blank" rel="noopener">450 people</a> are predicted to be diagnosed daily. So understanding how APOE4 alters the risk for the major cause of dementia may be pivotal in preventing cases.</p> <p>But not all people with the APOE4 gene go on to develop Alzheimer’s. This means that there may be a combination of environmental factors interplaying with the gene that lead some people to develop Alzheimer’s, while others do not.</p> <p><strong>What’s APOE4 got to do with Alzheimer’s?</strong></p> <p>Most Australians have APOE3 or APOE2 genes. In Caucasians it’s only <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5531868/" target="_blank" rel="noopener">about 15%</a>, like Hemsworth, who have inherited an APOE4 gene.</p> <p>The APOE gene types are best known for their role in modulating the metabolism of lipids (fats), such as cholesterol and triglycerides.</p> <p>They code for synthesis of different versions of the protein APOE, with subtle differences in structure. The APOE proteins become an integral part of lipoproteins in the blood. These are the fat-carrying particles your GP measures to consider your risk of heart disease.</p> <p>APOE proteins have a similar function in the brain, to modulate lipid levels. But in the context of Alzheimer’s, researchers study it for its effect on the integrity of brain cells.</p> <p>Accumulating evidence <a href="https://www.sciencedirect.com/science/article/pii/S0197458022000550" target="_blank" rel="noopener">suggests</a> APOE4, is associated with brain inflammation and cellular damage.</p> <blockquote class="twitter-tweet"> <p dir="ltr" lang="en">APOE4 is the strongest genetic risk factor for Alzheimer’s disease. A study in <a href="https://twitter.com/Nature?ref_src=twsrc%5Etfw">@Nature</a> establishes a functional link between APOE4, cholesterol, myelination and memory, offering therapeutic opportunities for Alzheimer’s disease. <a href="https://t.co/bNsmDVPfFW">https://t.co/bNsmDVPfFW</a> <a href="https://t.co/58odE1JASl">pic.twitter.com/58odE1JASl</a></p> <p>— Nature Portfolio (@NaturePortfolio) <a href="https://twitter.com/NaturePortfolio/status/1594762841487249410?ref_src=twsrc%5Etfw">November 21, 2022</a></p></blockquote> <p><strong>Can we prevent Alzheimer’s?</strong></p> <p><strong>1. Look after your capillaries</strong></p> <p>Damaged and leaky blood vessels (capillaries) in the brain lead to inflammation, the death of brain cells and cognitive impairment. In fact, in Alzheimer’s, damaged capillaries are the earliest sign of the type of brain damage that causes disease.</p> <p>The protein encoded by the APOE4 gene may be less able to support healthy capillaries in the brain. <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163782709000563" target="_blank" rel="noopener">We suggested</a> APOE4 increases the abundance of specific complexes of lipoproteins and proteins in blood that silently damage brain capillaries, causing them to leak.</p> <p>We also see more brain capillary leakage in mice fed Western-style diets richer in saturated fats.</p> <p>The relationship between how the APOE proteins mediate lipid metabolism and capillary health in humans is poorly understood.</p> <p>But we have 60 years of research knowledge to say with confidence that eating foods good for the heart should also be good for the brain. This is particularly relevant for people with the APOE4 gene.</p> <p>So if you have the APOE4 gene and want to minimise your risk of Alzheimer’s, a healthy diet is a good place to start.</p> <figure class="align-center zoomable"><em><a href="https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=316&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=316&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=316&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=397&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=397&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/497142/original/file-20221124-24-rlqyk5.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=397&amp;fit=crop&amp;dpr=3 2262w" alt="Capillaries" /></a></em><figcaption><em><span class="caption">Looking after your capillaries with a healthy diet is a good place to start.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/system-many-small-capillaries-branch-out-1745173364" target="_blank" rel="noopener">Shutterstock</a></span></em></figcaption></figure> <p><strong>2. Give your brain a break</strong></p> <p>Reducing unnecessary stimuli to “give your brain a rest” may have big impact over decades of your life. The latter may be a more important consideration if you have the APOE4 gene.</p> <p>That’s because the APOE gene is also linked to how the brain uses energy, which may lead to more <a href="https://www.frontiersin.org/articles/10.3389/fnmol.2018.00216/full" target="_blank" rel="noopener">oxidative stress and damage</a>.</p> <p>While we’ve yet to collect robust data in humans, take a digital detox now and again, plan some down time, and avoid unnecessary stress if you can.</p> <p><strong>Should we test for the APOE4 gene?</strong></p> <p>Some people might be tempted to get tested for the APOE4 gene, especially if there’s a family history of Alzheimer’s.</p> <p>But unless genetic testing is going to change your treatment (for instance, by taking certain medications to slow progression of brain damage), or your behaviour to minimise your risk Alzheimer’s, then testing is not justified.</p> <p>We can’t change the genes our parents gifted us, but we can change our environment.</p> <p>Poor diet, every drop of alcohol you drink, obesity and diabetes, high blood pressure and sedentary behaviour <a href="https://www.dementia.org.au/risk-reduction" target="_blank" rel="noopener">all contribute, over time</a>, to poorer vascular health and increase your risk of dementia.</p> <p>We’re still learning about how these risk factors for Alzheimer’s interact with the APOE4 gene. But there is no reason we shouldn’t all take greater responsibility for minimising our risk of dementia now, whether we have the APOE4 gene or not.<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/195094/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em>Writen by John Mamo. Republished with permission from <a href="https://theconversation.com/chris-hemsworths-alzheimers-gene-doesnt-guarantee-hell-develop-dementia-heres-what-we-can-all-do-to-reduce-our-risk-195094" target="_blank" rel="noopener">The Conversation</a>.</em></p> <p><em>Image: Instagram</em></p>

Mind

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How to guarantee an upgrade to first class on your long haul flight

<p><span style="font-weight: 400;">When booking international travel tickets, most people either focus on the price of the flights or tend to go with an airline they have trusted in the past. </span></p> <p><span style="font-weight: 400;">What a lot of travellers don’t consider is the language used on the booking sites, which can hold the key to deals.</span></p> <p><span style="font-weight: 400;">One frequent flyer, Cameron Stewart, has shared his own hot tip he has used to ensure he guarantees a business class ticket for less than the price of an economy seat. </span></p> <p><span style="font-weight: 400;">According to Cameron, adjusting the language settings on an airline's booking website can result in instant savings. </span></p> <p><span style="font-weight: 400;">He shared the tip to his Instagram account, with a picture of him and his partner putting the hack into practice. </span></p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/BkaCyRNHdJa/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/BkaCyRNHdJa/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by Cameron Stewart (@cameronstewart_uk)</a></p> </div> </blockquote> <p><span style="font-weight: 400;">He wrote, “Travel hack!!! Sometimes it pays to learn a language! I played around with the LATAM website months ago and found if I changed the language from English to Spanish - the business class bed seats became cheaper than economy.”</span></p> <p><span style="font-weight: 400;">"I used google translate to book my tickets - and here we are about to embark on a 6 hour flight with a bed for a cheaper price than it is in economy!"</span></p> <p><span style="font-weight: 400;">According to Cameron, the deals could be down to successfully leveraging the conversion costs of foreign currencies. </span></p> <p><span style="font-weight: 400;">Despite Cameron’s past success with the hack, he said the results can be sporadic at best. </span></p> <p><span style="font-weight: 400;">"With airline pricing going up and down, sideways and in circles on a daily basis – it sometimes works, sometimes it doesn't. It's worth checking out though — and you learn the Spanish word for 'passport number'!" he jokes.</span></p> <p><em><span style="font-weight: 400;">Image credits: Shutterstock</span></em></p>

Travel Tips

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5 questions guaranteed to save you money

<p><em><strong>Vanessa Stoykov is a financial educator that believes anybody can start making their money work for them if they unlearn their habits around money. Her website, <span style="text-decoration: underline;"><a href="http://vanessastoykov.com/" target="_blank">VanessaStoykov.com</a></span> has tips and tools to help you get ahead financially.</strong></em></p> <p>Sometimes asking yourself the right questions is all you need to do to improve things in your life. And if you don’t know what to ask, you can’t get a result. After working in financial services for more than 24 years, and being exposed to some of the best professional investors from around the world, I have realised these five simple questions can save you thousands of dollars that can help you save for a better future.</p> <p><strong>1. Is this the best deal I can get?</strong></p> <p>It sounds basic, but we often don’t ask the question. The first suspects are your health insurance, utilities, and super fund. It’s important to find out what fees you are paying, and ask the question. For example, I realised that I was paying for maternity cover on my health care long after that horse had bolted! Nobody ever stopped to ask me did I still need it, and I never asked the question. When I did, I saved myself over $100 per month - that’s $1200 a year saved for asking the question of could I get a better deal.  Same with your utility company - ask if they can contract you will it be cheaper, or if you pay direct debit can you get a discount, or any other promotion or plan they have that can save on your utility bills. This can put major dollars back in your bank account, rather than theirs.</p> <p><strong>2. How much can I invest in myself?</strong></p> <p>For years I have worked on the adage to pay myself first. Which can be hard when you have a whole bunch of things to pay for. Usually we pay whatever we need to, and whatever we have left is what we live on. This is ineffective because we are putting ourselves LAST - and to get ahead, you need to put yourself first. Some have a rule of 10 per cent of their earnings they put away BEFORE anything else gets paid. They key is to ask yourself - what are you worth and how can you invest in yourself more? Then open an account like an ING savings maximiser that’s hard to touch and get it deducted the day your pay goes in! In a few months you won’t even notice its gone, and you have a tidy nest egg building up, and that feels good.</p> <p><strong>3. Do I really need this now?</strong></p> <p>I know, usually we believe we do, but it’s a great question to ask yourself when out and about shopping. Especially if you intend to put this item on your credit card. If you don’t have the cash to pay for it, and it’s not a burning, critical, must have item, really question whether you need it. Because putting things on credit is just increasing the burden on you to keep working just to pay it back. Start thinking of how to make what you have last longer, or go further, and cut back on what you are spending on day to day.</p> <p><strong>4. Can I get this cheaper buying online or in bulk?</strong></p> <p>Too often we pay up for items because we do need them now - a bit of planning and research can often save your thousands. Google is the first port of call, and with online selling sites, and cheap bulk discount places like Aldi or Costco, thinking ahead, and shopping around can save you a lot. Even buying in bulk and storing it can really work to get down your day to day shopping bills.</p> <p><strong>5. What do I really want for my life?</strong></p> <p>Sound like a big question, but if you don’t have a goal, then all the questions in the world won’t motivate you. By spending some time thinking about what you really want your life to be like, not just next week or month, but next year, 5 years and 10 years, you can start making some strategic decisions about life. If you want to be a traveler, can you lower your overheads and save more, so you can go away regularly? If you want to save for a house, how can you figure out ways to live cheaply now, or can you move to where it’s more affordable? Thinking long term can save you thousands of dollars making bad short-term decisions that don’t serve you and the life you really want. This will be more fun that you think!</p> <p>Do you agree with these tips?</p>

Retirement Income

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The exact water ratio that will guarantee a perfect coffee every time

<p><span>Coffee is a treasured drink for many people and those same people know the importance of getting your daily fix to taste just right.</span></p> <p><span>Experts have revealed a precise ratio of grounds to coffee that works best for those who use a French press or a pot of filter coffee.</span></p> <p><span>According to the National Coffee Association USA, the ‘Golden Ration’ for the perfect cup of coffee is one or two tablespoons of ground coffee for every 175ml of water.</span></p> <p><span>You can decide to use one or two tablespoons depending on how strong you prefer it.</span></p> <p><span>To further increase the taste of your coffee, the association suggests the water temperature is between 85 to 95 degrees Celsius.</span></p> <p><span>It recommends waiting for the water to reach a full boil and then letting it sit for a minute before pouring it over the coffee grounds.</span></p> <p><span>The association also suggests allowing coffee to brew for five minutes when you use a drip filter system or 2-4 minutes when making coffee with a French press.</span></p> <p><span>If you have the time, freshly ground coffee is said to give a better taste. The National Coffee Association highlights that you should never reuse coffee grounds as only the bitter flavours will be left. </span></p>

Food & Wine

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5 hotels that guarantee a good night’s sleep

<p><strong><em>Betsy Goldberg writes for <a href="http://blog.virtuoso.com/" target="_blank"><span style="text-decoration: underline;">Virtuoso Luxury Traveller</span></a>, the blog of a <a href="http://www.virtuoso.com/" target="_blank"><span style="text-decoration: underline;">global luxury travel network</span></a>, and she enjoys nothing more than taking a holiday.</em></strong></p> <p>Sleep is one of our most precious commodities, yet we’re not getting enough of it.</p> <p>The National Sleep Foundation recommends seven to nine hours a night for adults, but most people get under seven. And the amount people get has been decreasing over the years – nine hours used to be standard. Here are Virtuoso hotels lending a helping hand.</p> <p><strong>1. The Lodge at Woodloch (Hawley, Pennsylvania)</strong></p> <p>The lodge offers everything from a “power napping” stretching session, to yoga for relaxation, to a calming lavender spa treatment. Once a year, for National Sleep Week, the property presents a slumber-focused event, with experts sharing information on how to relax mind and body. Sessions include breathing techniques, cooking sleep-inducing foods, or a deep-sleep massage.</p> <p><strong>2. The Benjamin (New York, New York)</strong></p> <p>The hotel’s Rest &amp; Renew program offers tools anchored in the latest sleep medicine findings: the services of a consultant, a menu of ten pillows, pre-bedtime massages to encourage slumber, a power nap package, and snacks to inspire sleep.</p> <p><strong>3. The Ritz-Carlton, Naples (Naples, Florida)</strong></p> <p>The resort’s Drift to Sleep experience helps people who have trouble falling asleep and staying asleep. The treatments promote sleep at a deep state of sub-consciousness. The package includes an aromatherapy milk bath, herbal tea infused with essential oils to slow the body’s rhythm, and an aromatherapy massage, helping transition into an alpha state of sleep. The package ends with a power nap on a warm feather duvet.</p> <p><strong>4. Mayflower Grace (Washington, Connecticut)</strong></p> <p>The inn offers a full menu of slumber-related services, including private sessions to help guests develop a personalized sleep ritual, hypnotherapy for sleep, nutrition consultations for better sleep, and even sleep-inducing music.</p> <p><strong>5. Hospes Palacio del Bailio (Cordoba, Spain) and Hospes Palacio de los Patos (Granada, Spain)</strong></p> <p>In conjunction with a sleep clinic, Hospes Hotels have developed a program to help guests improve their slumber. It consists of a medical history review by a doctor, a private sleep study in the guest’s room, and lifestyle recommendations from a sleep guide.</p> <p><strong>6. Four Seasons Hotels &amp; Resorts</strong></p> <p>Rooms at the luxury hotel chain feature touches that encourage relaxation, including optimal acoustics and temperature controls that adjust for personal preferences. Its new custom beds feature a gel foam core that regulates heat absorption. Guests can choose from three levels of firmness.</p> <p><strong>Tips for better sleep at hotels</strong></p> <ul> <li>Reserve the bed for sleep; don’t use it for work or entertainment.</li> <li>Avoid devices such as laptops and smartphones before bed, because the light from them can stimulate the brain.</li> <li>Practice a relaxing ritual, such as reading, to shift yourself into sleep mode.</li> <li>Exercise daily, but not directly before bedtime.</li> <li>Don’t sleep during the day. If you do, don’t sleep for more than 45 minutes.</li> <li>Don’t drink excessive amounts of alcohol or eat large meals within four hours of bedtime.</li> <li>Don’t drink caffeinated beverages within six hours of bedtime.</li> <li>Design a relaxing bedroom atmosphere. Have a comfortable mattress and pillows. Set the temperature on the cool side keep the room ventilated, and block out noise and light.</li> <li>Consider blackout curtains, eye shades, ear plugs, white-noise machines and fans.</li> </ul> <p>Have you ever been to any of the hotels mentioned above? Do you have a holiday on the cards that you would like to share with us?</p> <p>Let us know in the comments, we’d love to hear from you.</p> <p><em>First appeared on <a href="http://blog.virtuoso.com/travel-tips-2/hotels-that-help-you-get-a-good-nights-sleep/" target="_blank"><span style="text-decoration: underline;"><strong>Virtuoso Luxury Traveller</strong></span></a>. <span style="text-decoration: underline;"><a href="http://blog.virtuoso.com/" target="_blank"><strong>Click here</strong></a></span> to visit its website for more information.</em></p> <p><strong>Related links:</strong></p> <p><a href="/travel/international/2016/06/hotel-hires-pug-as-concierge/"><span style="text-decoration: underline;"><em><strong>5-star hotel “hires” pug as concierge</strong></em></span></a></p> <p><a href="/travel/travel-tips/2016/06/5-outrageous-travel-fees-and-how-to-avoid-them/"><span style="text-decoration: underline;"><em><strong>5 outrageous travel fees and how to avoid them</strong></em></span></a></p> <p><a href="/news/news/2016/05/you-should-never-drink-out-of-a-glass-in-a-hotel-room/"><em><span style="text-decoration: underline;"><strong>You should never drink out of a glass in a hotel room</strong></span></em></a></p>

Travel Tips

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The 4 tricks guaranteed to make you a morning person

<p>It can sometimes seem like the world is divided into two distinct groups of people. Those who happily hop out of the snug confines of their doona of a morning and those who cling on to the last few minutes in bed for dear life. For the duvet dwellers, rest assured that it’s not just your penchant for snoozing that generates your reluctance to get up of a morning. Scientists have actually found that our genetics play a role in whether we’re morning or nighttime people. Regardless, the majority of us do need to get up and function first thing. Here are four of the best tips and tricks to help you fire on all cylinders before midday.</p> <ol> <li><strong>Eliminate night waking</strong> – The nights of waking to small children may be well and truly behind you but that doesn’t mean that you always sleep soundly for eight-plus hours a night. It’s biologically normal to briefly surface from sleep a handful of times a night as we move between sleep cycles and we usually don’t remember the interruption. What can be problematic are night wakings where we wake fully and can recall trying to get back to sleep the next day. This type of sleep interruption can leave us groggy and impact the quality of the rest of your sleep. The most common causes of poor sleep quality are sleep apnoea, sleep talking, insomnia, drinking too much alcohol, and even hormonal changes. If you find yourself alert more than once or twice a night, speak with your doctor about the possible causes and how they can be rectified.</li> <li><strong>Do something enjoyable upon waking</strong> – It can be very easy to roll out of bed and straight into an activity that we feel we “have” to get out of the way first thing. Exercise is the most obvious one that springs to mind. The thing is, if you’re not naturally a morning person who enjoys working out at sunrise then you’re most likely setting yourself up to feel angry and resentful for the rest of the day. Try switching things up and kicking off your day with something you look forward to. You’ll find that mindset carries over into the rest of your waking hours.</li> <li><strong>Make breakfast count</strong> – When you don’t want to be awake, skipping breakfast or grabbing something less than nutritious while you’re on the go can seem like an easy way to add a few more minutes to the time you can spend in bed. Unfortunately, a subpar breakfast has lasting repercussions for your energy, health and happiness levels. A good breakfast includes a source of lean protein, high-fibre carbohydrates like whole grains, fruits, or vegetables and some healthy fat. By making the time to enjoy a meal that ticks all the boxes, you set up your metabolism for the day ahead while stabilising your energy levels and helping your body to “wake up”.</li> <li><strong>Get ahead of your to-do list</strong> – Thinking about tomorrow’s tasks a whole 24 hours before they need to be done may seem impossible but experts actually recommend doing so as one of the easiest ways to alleviate morning time stress and feelings of disorganisation. The closer we get to the end of the day, the less likely we are to have the brain space to carefully consider what we need to do tomorrow so it makes sense to take five to 10 minutes in the late morning or around lunchtime to come up with an action plan. It’ll also mean you feel far more in control of your day to day activities and less likely to want to hide in bed all day due to sheer overwhelm.</li> </ol> <p>Tell us, are you a morning person? How do you get motivated to get up and go?</p> <p><strong>Related links:</strong></p> <p><a href="/finance/insurance/2016/06/10-foods-to-help-you-get-to-sleep/"><span style="text-decoration: underline;"><em><strong>10 foods to help you get to sleep</strong></em></span></a></p> <p><a href="/news/news/2016/05/how-to-tell-if-youre-getting-enough-sleep-each-night/"><span style="text-decoration: underline;"><em><strong>How to tell if you’re getting enough sleep each night</strong></em></span></a></p> <p><a href="/news/news/2016/05/reasons-why-we-talk-in-our-sleep/"><span style="text-decoration: underline;"><em><strong>The reason why some of us talk in our sleep</strong></em></span></a></p>

Mind

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12 happy animal photos guaranteed to make you smile

<p>There’s just something infectious about a smiling animal! Are you having a rough day? Woke up on the wrong side of the bed? We guarantee that these pictures will crack your scowl and warm your heart if you give them a chance.</p> <p>Do you have an animal in your life that brightens your day? Let us know in the comments below. </p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><strong><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2014/09/the-benefits-of-having-a-pet/"><em>Why having a pet is SO good for you</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/photos-of-animals-hitchhiking/"><em>Hilarious photos of animals hitchhiking</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/11/how-to-help-your-pet-conquer-their-phobias/"><em>How to help your pet conquer their phobias</em></a></strong></span></p>

News

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15 happy animals guaranteed to brighten your day

<p>Whether you’re in a good mood or a bad mood, one thing is for sure – you’ll start to smile when looking at these adorable animals! </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/cats-are-like-psychopaths-gallery/">11 ways cats are like “psychopaths”</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/dogs-with-no-concept-of-personal-space/"><em>Dogs with no concept of perosnal space</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/photos-of-animals-hitchhiking/">Hilarious photos of animals hitchhiking</a></em></strong></span></p>

News

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12 happy animals guaranteed to make you smile

<p>Smile, it’s the weekend! If you need a little extra convincing than look no further than these ridiculously happy animals that are sure to turn your frown upside down. Although it’s unclear whether animals smile to convey joy like humans do, these critters sure look like they’re enjoying life!</p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9839/1_500x283.jpg" alt="1 (76)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9840/2_500x283.jpg" alt="2 (80)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9841/3_500x283.jpg" alt="3 (76)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9843/4_500x283.jpg" alt="4 (71)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9844/5_500x283.jpg" alt="5 (68)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="283" src="https://oversixtydev.blob.core.windows.net/media/9845/6_500x283.jpg" alt="6 (65)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="499" height="500" src="https://oversixtydev.blob.core.windows.net/media/9846/7_499x500.jpg" alt="7 (58)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="660" src="https://oversixtydev.blob.core.windows.net/media/9847/8_500x660.jpg" alt="8 (56)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/9848/9_500x334.jpg" alt="9 (44)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="389" src="https://oversixtydev.blob.core.windows.net/media/9849/10_500x389.jpg" alt="10 (32)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/9850/11_500x334.jpg" alt="11 (11)" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p><img width="500" height="333" src="https://oversixtydev.blob.core.windows.net/media/9851/12_500x333.jpg" alt="12 (11)" style="display: block; margin-left: auto; margin-right: auto;"/></p>

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