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How listening to music could help you beat insomnia

<a href="https://theconversation.com/profiles/victoria-williamson-277929">Victoria Williamson</a>, <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a> In our hectic world, a good night’s sleep is worth its weight in gold when it comes to improving <a href="http://www.apa.org/topics/sleep/why.aspx">physical and mental well-being</a>. Much more than a basic method of energy conservation, sleep is a state during which muscle and bone are generated and repaired, and memories and learning systems are updated. Sleep also allows the body and brain to clear out the toxic byproducts of the day’s waking activity that might otherwise build up and cause harm. <a href="http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep">In short, good sleep is a cornerstone of human health</a>. Sadly, not all of us are blessed with the bounty of a good night’s slumber after a long and often tiring day. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/">Around 30% of adults</a> experience chronic insomnia at some point in their life – where sleep is disrupted for more than a month. Estimates are even higher in older populations and those who experience regular stress. <a href="http://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1">Insomnia can be devastating</a>, and has been linked to cognitive deficiencies – such as memory lapses, psychological problems including mood and anxiety disorders, and long-term health concerns including obesity and dementia. The most severe cases of chronic insomnia can even increase <a href="http://www.medicalnewstoday.com/articles/290065.php">the risk of mortality</a>. <figure><iframe src="https://www.youtube.com/embed/TTDDK6goHVg?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> The cost of insomnia goes well beyond just health. According to the National Sleep Foundation, insomniacs are two to four times more likely to have an accident – with over <a href="https://www.cdc.gov/features/dsdrowsydriving/">72,000 traffic accidents a year</a> in the US alone linked to sleep deprivation. Insomnia also costs US companies an <a href="http://www.nbcnews.com/id/12152327/ns/health-sleep/t/chronic-sleep-problems-costing-us-billions/">estimated $150 billion</a> in absenteeism and reduced productivity, every year. Given our need for regular and deep sleep, it is no surprise then that people with insomnia often reach for the medicine cabinet. Pharmacies in the UK regularly dispense more than <a href="https://www.theguardian.com/society/2012/may/11/nhs-spending-sleeping-pills-50m">15.3m prescriptions for sleep aids</a>. But this is not the safest route to a good night’s slumber, as the use of over the counter and prescription sleep aids can lead to harmful side effects, dependency and withdrawal. <h2>Music for sleep?</h2> Research has shown that listening to “self-selected” music – music of your choice – can actually shorten stage two sleep cycles. This means people reach restful <a href="https://theconversation.com/can-listening-to-music-help-you-fall-asleep-49864">REM sleep – the restorative part of our sleep – more quickly</a>. In the study, students who listened to 45 minutes of <a href="http://lib.semmelweis.hu/sepub/pdf/2008/a18426457">music before bedtime</a> for three weeks saw a cumulative positive effect on multiple measures of sleep efficiency with similar effects reported in older citizens in Singapore. Following all this evidence, the NHS now recommends “<a href="http://www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx">listening to soft music</a>” before bedtime as a method to prevent insomnia. With all this in mind, <a href="http://musicwellbeing.group.shef.ac.uk/">our research unit</a>, along with colleagues from the Sleep and Cognition Laboratory at the University of Lincoln and Goldsmiths, University of London, has embarked on a new music sleep project, to find out what people listen to when they are nodding off – and why people believe music helps their sleep. <a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">The first phase of our music sleep survey </a> has been completed by 651 people, who have told us a great deal about the music that helps them to sleep. We discovered the top rated composer of sleep music in our sample is Johann Sebastian Bach. He was followed by Ed Sheeran, Wolfgang Amadeus Mozart, Brian Eno, and Coldplay. Aside from those few top rated artists, there was an enormous variety of individual choices – with 14 different genres and 545 different artists named. And it is this data which will give us the basis to examine the features of effective sleep music. Using computer programs we will be able to pin down the consistent musical features that support sleep among these many diverse musical sounds. <h2>Face the music</h2> We also found out a lot about the reasons why people are turning to music in the first place. And they are varied. In our <a href="https://dl.dropboxusercontent.com/u/16722236/Final%20sleep%20infographic.pdf">research</a>, people highlighted the importance of music for blocking disruptive external (such as traffic) and internal (like tinnitus) sounds, for filling uncomfortable silences, and providing a sense of companionship and security. This suggests that a one size fits all approach to music for sleep is unlikely to suit all insomniacs, because people are tuning into so many different types of music for so many different reasons. <a href="https://www.youtube.com/watch?v=TTDDK6goHVg&feature=youtu.be">The next step for our research</a> will be to expand <a href="http://musicpsychology.co.uk/sleep/">our survey</a> to cover as many populations and cultures as possible. We will then test the music that people report to be consistently effective at different stages of sleep using advanced sleep recording techniques. Our aim is to develop personalised music selection technology, combined with advice on music sleep strategies, as a complete package for people who need to restore their sleep to normal for the sake of their health, quality of life and well-being. Until then, the best advice we can offer when choosing music to put you to sleep is to trust your own musical choices over generic “sleep” playlists. You know best what you are looking for in a bedtime track – based on what you like and what you need from the music at the time. And in the near future we will be armed with the necessary evidence that will allow us to move from this “instinctive approach” to a more informed and optimised application of music as an effective aid in the battle against insomnia.<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/61622/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/victoria-williamson-277929">Victoria Williamson</a>, Lecturer in Music , <a href="https://theconversation.com/institutions/university-of-sheffield-1147">University of Sheffield</a> Image credits: Getty Images 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/how-listening-to-music-could-help-you-beat-insomnia-61622">original article</a>.

Music

Relaxing in a sauna shown to reduce risk of heart attacks

We always love bringing you good news, and this is the kind that encourages you to help your healthy by sitting around and relaxing. While going to a sauna has often been regarded as good for one’s health, a new study has shown evidence that men who visit regularly live longer and are less likely to die of sudden heart attacks. The study took place in Finland, where going to the sauna is a popular activity, and looked at the link between people who used saunas and the risk of sudden cardiac death, fatal coronary heart disease, and dying from any cause. The men included in the study were tracked for an average of 21 years. When comparing results, it was shown that the more frequently someone visited a sauna two to three times a week had a 22 per cent lower risk of sudden cardiac death than those who went just once per week. When looking at people who visited between four and seven times a week, that number increased to 63 per cent. The risk of coronary heart disease was reduced by 23 per cent for men bathing two to three times per week, and by 48 per cent for those who bathed four to seven times. Risk of dying from heart disease was 27 per cent lower for the two to three session men, and 50 per cent lower for those who visited four to seven times. When the researchers looked at the risk of dying from any cause at all, they discovered that men who visited a sauna two to three times had a 24 per cent lower risk, while those who went four to seven times saw a 40 per cent reduction in this risk. A hint for those of you thinking of paying a visit to your nearest sauna now: staying for more than 19 minutes appears to be much more beneficial than staying for less than 11 minutes. Image: Getty

Caring

25 ways to relax that don’t cost a cent

Relaxation isn’t just a fun thing to do, it’s necessary to your overall health and wellbeing, says psychologist, Lisa S. Larsen. Yet despite this basic need, many of us are really bad at relaxing. You can thank our modern go-go-go society, she says. “A high-stress lifestyle, which many people lead, puts you constantly in ‘fight or flight’ mode, which can be damaging to your health if there is nothing to actually fight or flee from,” she explains. “But when you employ the relaxation response, your parasympathetic nervous system takes over and helps you rest, digest, and repair yourself.” Relaxation is different for every person – one person’s relaxing day at the beach is another person’s sunburned, sand-in-their-shorts nightmare – so Larsen recommends trying out a variety of things to figure out what gets you into prime relaxation mode. And contrary to popular belief, it doesn’t take an expensive spa day or a trip to another country to make you relax. Go to the botanical gardens Every city offers many local attractions free to the public. And what’s more relaxing than a stroll through a beautifully curated and expertly maintained garden? You get to enjoy all the flowers, trees, and shrub animals without ever having to pull a weed. Build a fort and take a nap in it Forts are a childhood staple, and for good reason: they’re fun! There’s just something so relaxing about snuggling up in a cozy little spot. Make an adult version with a nest of soft blankets, your favourite book, and decadent snacks. For extra magic, string fairy lights across the top. Soak your tired tootsies Foot baths are one of life’s best little luxuries, allowing you to relax in body and spirit. Your feet do all the heavy lifting in your day to day life so don’t you think they deserve a little extra love? You can use a bubbly foot bath if you already own one or simply sit on the edge of a bathtub filled with a few inches of relaxing hot water. Finish off with a little foot massage with scented lotion. (Bonus relaxation points if you can talk someone else into massaging your feet!) Take a swing at your local park Nothing soothes and relaxes a baby like a swinging sensation and, contrary to popular belief, you don’t just grow out of that. Give yourself a gentle rock by heading to the park and swinging under the stars. Go forest bathing ‘Forest bathing’ is one of the hottest new wellness trends as simply being outdoors, in nature, offers a host of health benefits, including a deep state of relaxation. Take advantage of this all-natural remedy by walking or hiking through a scenic spot near you. Admire the sunset Sure, the sun rises in the east and sets in the west every day of your life – but this doesn’t mean it isn’t a glorious experience. It’s all too easy to overlook the daily aerial light show, especially as it normally happens during the busiest times of day. So make an effort to sit down, take a deep breath of fresh air, relax, and just watch the sun set on another day. Look through old photo albums Nostalgia can bring back some powerful feelings. Looking through old family pictures or photos can remind you of the comforting sound of your mother’s voice, the safety of your father’s hug, the laughter of your friends, or the peace you found on that island you discovered on that amazing vacation you took years ago. Remembering how quickly life really goes by can help put your daily struggles into perspective, allowing you to relax and go with the flow more. Have some milk and cookies Milk and cookies are a tried-and-true relaxation method and it turns out there’s a scientific reason for that. The carbohydrates in the cookies combine with tryptophan, a calming amino acid found in dairy foods, to induce a powerful feeling of relaxation, according to a study published in Nutritional Health. Tell a favourite childhood story Sharing a favourite memory with a cherished friend or loved one is a great way to relive happy moments while creating new ones. Not only will this bring a smile to your face and help you relax but it’s a great way to help children relax before bedtime. Call a friend Hearing your mum or best friend’s voice has a way of instantly relaxing you in a way a text message or an email just can’t. So, if you need a quick moment of zen, take a moment to call and say hi to a loved one. They’ll appreciate that you’re thinking of them and you’ll get a quick reminder of why you adore them. Sing some YouTube karaoke Happy music triggers happy memories, instantly boosting your mood and relaxing you, according to a study published in Memory & Cognition. Double the effect by singing along to your favourite tunes. You don’t even need a fancy karaoke machine these days, thanks to the millions of free sing-a-long videos on YouTube. Meditate Meditation is one of the most powerful relaxation methods we have, according to a growing body of research. And the best part is that all you need is a quiet place and your mind (and once you get good at it you don’t even necessarily need quiet). Walk your dog Owning a pet has many health benefits, including stress relief and increased relaxation. Simply sitting and petting your furry friend can help you unwind but for the biggest relaxation benefits – for you and for them – take your pup on a walk outdoors. Head to the library Libraries are a free and incredibly useful resource – yet so many of us don’t even have a library card. Going to a quiet, clean library is calming on its own but add in a good book and you’ve got a recipe for hours of relaxation. Even if your local library hasn’t reopened yet, several libraries have apps that allow virtual lending. Fold your laundry Clutter increases anxiety, according to a study published in Current Psychology. So while chores may not be your go-to strategy to relax, doing some light cleaning will allow you to better relax. Plus, some repetitive chores, like folding laundry, can induce a relaxing ‘flow state’ that leads to less stress and greater creativity. Sketch a doodle You don’t have to be an artist to enjoy sketching, doodling, painting, or some other artistic endeavour. One of the main reasons people enjoy it so much is that creating art is innately relaxing, according to a study published in The American Journal of Public Health. Play a sport While some people prefer a solitary run or hike, many people love to relax with others. Playing a group sport, like tennis or a neighbourhood basketball game, can be a great way to get some happy endorphins flowing and have some fun social time. Make some music Do you play the piano? Have a violin sitting in your cupboard? Love the harmonica? Every person has the capacity to make some kind of music. Even if you’re no Mozart or Itzhak Perlman, you can still find a great deal of satisfaction and relaxation in playing your own music. For example, playing the piano changes the way the brain works, helping even amateur pianists become better at tuning out distracting stimuli and helping them to relax, according to a study published in PNAS. Listen to a podcast Podcasts are a huge trend right now, and while some shows (think true crime) may keep you up at night, others are designed to help you relax. Look for a podcast focused on meditation, music, learning, or even bedtime stories to help you find your chill. Have a good belly laugh The process of laughing actually reduces the levels of stress hormones in your body, according to a Japanese study. This makes having a good giggle one of the quickest and easiest ways to relax. Watch a funny video, ask a friend to tell you a joke, look up funny memes, or read your favourite comic. Play a game with a kid You know who never has a problem relaxing? Small children. We are all born with an innate sense of how to chill out but somehow lose that ability as we get older. Get a relaxing reminder by playing a fun game with your kids. It can be physical, like tag, or strategic, like Monopoly, or just silly, like Candy Land. Just make sure you’re not distracted by your phone so you can fully relax in the moment. Have a cup of tea Tea-lovers have known how to relax for millennia. Whether you choose tea or an herbal blend, the combination of warm water and herbs has an immediate soothing effect. Plus, it gives you the opportunity to sit down and take a moment to yourself – just two of the proven health benefits of green tea. Write in a journal Have a hard time relaxing after a stressful day? Pull out your journal! Simply writing out your feelings eases negative feelings and relieves stress, according to a study published in Behaviour Research and Therapy. Read a good book Between texts, emails, and the never-ending stream of content on the internet, most of us read a lot every day. But when it comes to relaxing there’s a difference between reading for work and reading for fun. By picking up a book you allow yourself to get lost in a good story without the risk of distracting electronic notifications. Take a bubble bath Warm water combined with bubbles and perhaps some candles and music are a go-to way to relax after a hard day for a good reason: it works! A bubble bath is the perfect way to shut out the world and let your body and mind unwind. Written by Charlotte Hilton Andersen. This article first appeared on <a href="https://www.readersdigest.co.nz/culture/25-ways-to-relax-that-dont-cost-a-cent">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="https://www.readersdigest.co.nz/subscribe">here’s our best subscription offer</a>.

Body

COVID-19 epicentre Wuhan records new cluster of cases after relaxing lockdown

The Chinese city of Wuhan has reported six new cases of COVID-19 over the last few days which marks the first officially documented re-emergence of the virus in over a month. Wuhan is the city where the coronavirus first broke out last December and had not recorded a new case since April 3rd. The city had since eased lockdowns and reopened schools. The first new Wuhan case was previously asymptomatic, and the 89-year-old man had not left his residential compound since the Lunar New Year in late January. His wife also tested positive for the virus despite showing no symptoms, the Wuhan municipal health commission said. The residential compound has had 20 confirmed cases and experts say that the new round of infections was mainly due to previous community infections. The new cases highlight the potential for new clusters of infections due to carriers who do not look ill or have a fever. On Sunday, authorities also reported new coronavirus cases in northeast China, with one city in Jilin province being reclassified as high-risk, the top of a three-tier zoning system. The city of Shulan was raised from medium to high after raising it from low to medium the day before after a woman tested positive on May 7th. The new cases spike the overall number of confirmed new cases in mainland China to 14, which is the highest reported number since April 28. In Wuhan, more than 20,000 people will be tested in the area where the cluster of new cases was found. Almost 4,000 people have died across the city according to the official tally. There is speculation that the figure could be higher as China faces questions from other countries about the accuracy of its reporting on COVID-19 cases.

News

“Relaxed” Prince William and Duchess Kate have ramped up PDA since Megxit

It is not something royal watchers are used to seeing, but in a slightly strange turn of events, the Duke and Duchess of Cambridge have appeared to become more tactile and love-up than they have seemed in a while. A body language expert has noted the pair appear to have “relaxed their royal rules” when completing their duties, and have dabbled in romantic touches and fun body language that indicates a certain change. Body language expert Judi James told Fabulous Digital that their “body language has always veered on the side of bland, but it is also always pitch-perfect for their royal role”. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7834357/kate-middleton-prince-william-2.jpg" alt="" data-udi="umb://media/d3a20da8ac984c2e9d5a8c07a0e8b4e6" /> Prince William, Duke of Cambridge and Catherine, Duchess of Cambridge speak to young people and employers at Bradford Town Hall on January 15, 2020 in Bradford, United Kingdom. Over the years, royal watchers have learnt not to expect “non-verbal soap opera from the couple,” but Judi says things have changed. The expert said: “William and Kate do seem to be bringing more non-verbal signals and touches into their ‘routine’ post-Megxit though, apparently understanding that they can push the boundaries a little without suffering from obsessive interest and criticism. “As a result we’re seeing an increase of rituals that are showing the fun and the love but without compromising royal tradition.” A notable gesture done by the couple that hasn’t gone past Judi is the Duke handing his wife a rose while they were greeting supporters – it was a move that the expert perceived was well received from the Duchess. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7834358/kate-middleton-prince-william-3.jpg" alt="" data-udi="umb://media/0a4cd3cad260412f86aae61d323f54c6" /> Duke and Duchess of Cambridge depart City Hall, Bradford on January 15, 2020. She said: “Although he was heavily egged on by the crowds, Kate’s dimpled smile and eye contact showed she appreciated the romantic gesture from her bashful-looking husband”. Not only has the couple appeared more calm and confident with eachother during royal engagements, they also show a closeness when just out and about. “William and Kate are currently showing a capacity for comedy and performing it as a double act to double the laughs,” Judi said. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7834356/kate-middleton-prince-william-1.jpg" alt="" data-udi="umb://media/1d382265c79849d68ff31fcb357d33f7" /> Duke of Cambridge and Catherine, Duchess of Cambridge visit Joe's Ice Cream Parlour in the Mumbles to meet local parents and carers on February 04, 2020 near Swansea, South Wales. “Kate tends to be more active and demonstrative but William mimics enough to make it mutual and he seems to mutter asides into Kate’s ear to prompt most of the joking.” Cameras followed the Duke and Duchess of Cambridge competing against one another in a baking challenge set by cooking legend Mary Berry for ITV’s A Berry Royal Christmas. Judi said: “Kate is now instigating more tie-sign touch rituals in public and William is reciprocating. “We might not be seeing the kind of intensely tactile behaviour that we did from Harry and Meghan but the increase in caring or thought-sharing touches shows a post-Megxit approach to a relaxing of the ‘rules’.”

Relationships

Relax with some French toast with balsamic strawberries and macadamia crumble

Start your morning with this delectable French toast recipe topped with a delicious crumble and an oh-so-tempting strawberry sauce. Serves: 4 Ingredients <div class="article-body"> Macadamia crumble <ul> <li>35g (¼ cup) plain flour</li> <li>2 tablespoons caster sugar</li> <li>50g chilled unsalted butter, chopped</li> <li>40g (½ cup) shredded coconut</li> <li>40g (¼ cup) crushed macadamia nuts</li> </ul> Balsamic strawberries <ul> <li>55g (¼ cup) caster sugar</li> <li>1 tablespoon balsamic vinegar</li> <li>300g strawberries, hulled</li> </ul> French toast <ul> <li>4 free-range eggs</li> <li>80ml (⅓ cup) milk</li> <li>80ml (⅓ cup) thin (pouring) cream</li> <li>30g unsalted butter</li> <li>1 brioche loaf, about 400g, cut into 8 slices about 2cm thick</li> </ul> Directions <ol> <li>To make the macadamia crumble, preheat the oven to 180°C. Put the flour and sugar in a bowl and stir to combine. Add the butter and use your fingertips to rub the butter into the flour mixture. Stir in the coconut and macadamias.</li> <li>Spread on a baking tray and bake for 20 minutes, or until the crumble is golden and crisp. Remove from the oven and allow to cool. The crumble can be stored in an airtight container for up to 1 week.</li> <li>To make the Balsamic Strawberries, put the sugar, balsamic vinegar and 2 tablespoons cold water in a small saucepan. Stir over low heat until the sugar has dissolved. Add the strawberries and increase the heat to high. Bring to the boil and cook for 3 minutes. Set aside to cool, then refrigerate until needed.</li> <li>To make the French Toast, whisk together the eggs, milk and cream in a wide bowl. Melt half the butter in a large non-stick frying pan over medium heat. Dip four slices of bread, one at a time, in the egg mixture until soaked, then drain off the excess.</li> <li>Fry the bread for 2 minutes on each side, or until golden brown. Remove from the pan and keep warm while you cook the remainder of the slices.</li> <li>Serve topped with the strawberries and crumble.</li> </ol> Tips <ul> <li>Start this recipe the day before, so your crumble and strawberries are ready to go, and all that needs to be done in the morning is to cook the French toast.</li> </ul> <ul> <li>Serve this with ice-cream, even for breakfast, so look for the best vanilla ice-cream you can find or have a go at making some yourself. Alternatively, serve with vanilla yoghurt or mascarpone.</li> </ul> Image and recipe from <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fall-day-cafe-stuart-mckenzie%2Fprod9781743368404.html" target="_blank">All Day Café</a><a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fall-day-cafe-stuart-mckenzie%2Fprod9781743368404.html" target="_blank"> by Stuart McKenzie</a> (Murdoch Books RRP $39.99). Photography: © Armelle Habib 2017. </div> <div class="social-media-column"> <div class="addthis_sharing_toolbox" data-url="https://www.wyza.com.au/recipes/french-toast-with-balsamic-strawberries-and-macadamia-crumble.aspx" data-title="French toast with balsamic strawberries and macadamia crumble | WYZA Australia " data-description="Start your morning with this delectable French toast recipe topped with a delicious crumble and an oh so tempting strawberry sauce. | wyza.com.au "> <div id="atstbx3" class="at-share-tbx-element addthis-smartlayers addthis-animated at4-show" aria-labelledby="at-edac2ffe-731f-44bc-aaa5-ab0be52335b6">Republished with permission of <a href="https://www.wyza.com.au/recipes/french-toast-with-balsamic-strawberries-and-macadamia-crumble.aspx">Wyza.com.au.</a></div> </div> </div>

Food & Wine

How to cope with extreme heat days without racking up the aircon bill

Summer in Australia is <a href="http://www.bom.gov.au/climate/updates/articles/a032.shtml">getting hotter</a>. Extreme heat events, with daytime temperatures over 35 degrees Celsius, are becoming more common and we are getting more of these days in a row. We all need to prepare ourselves, our homes and our neighbourhoods for hot and very hot days. Since 2016, the <a href="https://www.westernsydney.edu.au/__data/assets/pdf_file/0020/1161470/cooling-the-commons-report.pdf">Cooling the Commons</a> research project has been working with people living in some of Sydney’s hottest neighbourhoods to learn how they cope with heat. Discussion groups with residents across hotspots in Western Sydney, including Penrith, Cranebrook and St Marys, highlighted a wealth of things we can do to manage heat. We published some of the following tips in a recent <a href="https://www.westernsydney.edu.au/ics/news/new_resource_by_institute_researchers_provides_advice_on_how_to_prepare_for_heat">flier</a>. Why can’t we all just rely on air conditioning? Official advice for extreme heat is often to stay inside and turn on the air conditioning. While air conditioning can play a role, <a href="https://www.canstarblue.com.au/appliances/air-conditioning-running-costs/">not everyone can afford it</a>. Low-income and older households can be especially vulnerable to bill shock and are more likely to feel the impacts of extreme heat. There is also the risk that running air conditioners uses <a href="https://www.theguardian.com/australia-news/2019/jul/09/australias-emissions-reach-the-highest-on-record-driven-by-electricity-sector">energy resources that contribute further to global warming</a>. More immediately, hot exhaust air from air-conditioning units can <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1002/2013JD021225">make the local environment hotter</a>. This means keeping one home cool can make it harder for neighbours to keep their homes cool and make being outside even more uncomfortable. Air conditioning in private homes creates a cool refuge for only some. Unless those homes have an open-door policy on hot days, many of us will need to find other ways to keep cool. If you do have air conditioning, think about how you could share your air with those near you who might really need it. Prepare before the heat hits Shade is important for creating more comfortable living spaces. Identify which parts of your home get the most afternoon sun in summer. Can you plant trees or vines, or move a pot plant outside the window to create a green screen? Can you attach awnings to shade the windows? Low-cost temporary solutions can include attaching light-coloured shade cloth outside the window using removable hooks, or installing heavy drapes or blinds inside. Blankets or even aluminium foil are a low-cost creative way of keeping heat out. Open up to let in cool air at night Can you open the windows and doors overnight to let in cooler air? If you are concerned about security, look for options for locking the windows in an open position, or using flyscreens and security grilles on windows and doors. A low-cost option to keeping flying insects at bay on hot nights is a mosquito net over the window or around the bed. Use low-cost resources to prepare in advance. Ceiling or portable fans are one of the best ways to cool your body when it’s hot. But remember fans don’t cool rooms, so turn off the fan when you leave the room or you’re just burning electricity. Find ice trays and containers to freeze water – cake tins and storage containers are a good option. Putting these in front of a portable fan will mean the fan blows cool air. Putting a wet face cloth on the insides of your wrists, around your ankles or on the back of your neck will bring down your body temperature. Hanging damp sheets in doorways or in front of a fan will help keep the temperature down – although the trick with the sheets won’t work if it’s a really humid day. How to stay cool and comfortable on hot days Morning is likely to be the coolest time of the day. Open up your windows and doors to let in the cooler morning air. It’s the best time to be active – walk the dog, take the kids to the park, go for a swim. If possible, do your cleaning, cooking or outside work now. Plan meals that don’t require an oven. Close up as it heats up. As the day starts to get hot, close the house up – shut windows, blinds and curtains. This could be as early as 9am on really hot days. If you are heading out to work, do this before you leave home. Closing internal doors can help to keep the heat in one part of your home. You need to close doors to any parts of the home that get hot before the day gets hot. Stay hydrated. Drink plenty of water throughout the day. Put a jug of tap water in the fridge and remember to top it up. Don’t forget to move pet water bowls and day beds out of the sun. If you live in a dry area, it can’t hurt to put out extra water bowls for needy wildlife! Find a cooling refuge. If your home gets uncomfortably hot, find the closest cooling refuges in your neighbourhood. These are places where you can go to cool down. Good examples that won’t break the bank are the local swimming pool or library. Some local councils provide <a href="http://coolparramatta.com.au/">lists</a> of <a href="https://www.penrithcity.nsw.gov.au/waste-environment/cooling-the-city/beat-the-heat">cooling centres</a> on their websites. Save air conditioning for when it’s most needed. Try to save air conditioning for the hottest parts of the day. It will be most effective and cheapest to run if your home is well insulated and you’ve closed it up for the day. Look after neighbours. Remember to check on elderly or frail neighbours. Along with the very young, they are usually more affected by the heat and may need to cool down sooner than you do. If your neighbours are in need, consider inviting them into your home to cool down. When it’s hot, let’s <a href="https://www.semanticscholar.org/paper/Infrastructures-of-Care%3A-Opening-up-%E2%80%9CHome%E2%80%9D-as-in-a-Lopes-Healy/1920004e258483d40017ff468370e4892e11fce5">think of our cities as social commons</a> rather than a collection of private spaces. <a href="https://theconversation.com/profiles/emma-power-250930">Emma Power</a>, Senior Research Fellow, Geography and Urban Studies, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a>; <a href="https://theconversation.com/profiles/abby-mellick-lopes-388977">Abby Mellick Lopes</a>, Associate Professor, Design, School of Humanities and Communication Arts, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a>, and <a href="https://theconversation.com/profiles/louise-crabtree-128457">Louise Crabtree</a>, Associate Professor, Institute for Culture and Society, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-cope-with-extreme-heat-days-without-racking-up-the-aircon-bills-128857">original article</a>.

Money & Banking

Relax with a mandarin margarita

<div class="article-body"> Grab your cocktail shaker in one hand (or a blender in this case) and some tequilla in the other and create this fruity cocktail sensation! 28.2% alc/vol 2.4 standard drinks Ingredients <ul> <li>45ml gold tequila</li> <li>20ml Mandarine Napoleon</li> <li>15ml Cointreau</li> <li>30ml fresh lemon juice</li> <li>Slice of fresh orange</li> </ul> Directions <ol> <li>Prepare a margarita glass with a salt-frosted rim.</li> <li>Pour tequila, Mandarine Napoleon, Cointreau and juice into a blender over cracked ice then blend.</li> <li>Strain into prepared glass and garnish with a slice of orange then serve with a short straw.</li> </ol> Recipe and image from The Margarita Guide by Steve Quirk (New Holland Publishers RRP $24.99), available from all good bookstores or online <a rel="noopener" href="http://www.newhollandpublishers.com/" target="_blank">newhollandpublishers.com</a> </div> <div class="social-media-column"> <div class="addthis_sharing_toolbox" data-url="https://www.wyza.com.au/recipes/mandarin-margarita.aspx" data-title="Mandarin Margarita | WYZA" data-description="Grab your cocktail shaker in one hand (or a blender in this case) and some tequilla in the other and create this fruity cocktail sensation! - wyza.com.au"> <div id="atstbx3" class="at-share-tbx-element addthis-smartlayers addthis-animated at4-show" aria-labelledby="at-0d972b42-1df1-4030-af34-357e19efee11">Republished with permission of <a href="https://www.wyza.com.au/recipes/mandarin-margarita.aspx">Wyza.com.au</a>.</div> </div> </div>

Food & Wine

Relax with a homemade apricot turnover

Move over apples, it's the season for apricots! This crisp and flaky pastry turnover will bring out the summer flavours you know and love. Time to prepare: 15 minutes Cooking time: 20 minutes Serves: 4 Ingredients <ul> <li>1 sheet puff pastry, thawed</li> <li>3-4 apricots, sliced and stones removed</li> <li>1 tablespoon arrowroot</li> <li>2 tablespoons sugar</li> <li>1 teaspoon vanilla paste</li> <li>1 tablespoon lemon juice</li> <li>1 tablespoon demerara sugar</li> <li>1 egg, beaten lightly, mixed with 1 tablespoon water</li> <li>Icing sugar for dusting</li> </ul> Directions <ol> <li>Pre heat oven 200°C.</li> <li>In a medium bowl, toss apricot with arrowroot, sugar, vanilla, lemon juice until there are no lumps. Set aside for 10 minutes.</li> <li>Place pastry on a lightly flour surface, cut into 4 squares. Spoon apricots evenly into each square and gently pull one side over to the other, making a triangle.</li> <li>Use a fork to seal edges, brush with egg wash and cut a few slits in the top of each to allow steam to release. Sprinkle with demerara sugar and bake for 20 minutes or until risen and golden.</li> <li>Serve dusted with icing sugar.</li> </ol> Recipe courtesy of <a rel="noopener" href="https://summerfruit.com.au/" target="_blank">Summerfruit Australia</a>. Republished with permission of <a href="https://www.wyza.com.au/recipes/apricot-turnovers-with-sugared-puff-pastry.aspx">Wyza.com.au</a>.

Food & Wine

Relax into the new year with a berry margarita

<div class="article-body"> Deliver a delightful, refreshing concoction - it's the perfect way to welcome guests at a dinner party. 14.4% alc/vol 1.8 standard drinks Ingredients <ul> <li>45ml white tequila</li> <li>15ml Cointreau</li> <li>60ml fresh lime juice</li> <li>4 fresh strawberries (diced)</li> <li>Fresh strawberry</li> </ul> Directions <ol> <li>Prepare a margarita glass with a sugar-frosted rim.</li> <li>Pour tequila, Cointreau and juice into a blender over a large amount of crushed ice then add diced strawberries.</li> <li>Blend until slushy and pour into prepared glass. Garnish with a strawberry and serve.</li> </ol> Recipe and image from The Margarita Guide by Steve Quirk (New Holland Publishers RRP $24.99), available from all good bookstores or online <a rel="noopener" href="http://www.newhollandpublishers.com/" target="_blank">newhollandpublishers.com</a> </div> <div class="social-media-column"> <div class="addthis_sharing_toolbox" data-url="https://www.wyza.com.au/recipes/berry-margarita.aspx" data-title="Berry Margarita | WYZA" data-description="Deliver a delightful, refreshing concoction - it's the perfect way to welcome guests at a dinner party - wyza.com.au"> <div id="atstbx3" class="at-share-tbx-element addthis-smartlayers addthis-animated at4-show" aria-labelledby="at-84d7078e-1f0f-4c28-ac3a-868b6bc5b67a">Written by Wyza. Republished with permission of <a href="https://www.wyza.com.au/recipes/berry-margarita.aspx">Wyza.com.au</a>.</div> </div> </div>

Food & Wine

Relax with ricotta pancakes with redbelly citrus compote

Lyndey Milan delivers this unique citrus twist on a scrumptious breakfast classic! Time to prepare: 10 minutes Cooking time: 25 minutes Serves: 3 – 4 Ingredients <ul> <li>Redbelly compote</li> <li>8 redbelly citrus (also known as blood oranges)</li> <li>1 tablespoon honey</li> <li>2 star anise</li> <li>½ teaspoon pure vanilla extract</li> </ul> Ricotta pancakes <ul> <li>2 eggs, separated</li> <li>150g (¾ cup) low-fat ricotta</li> <li>75ml low fat milk</li> <li>75g (½ cup) self-raising flour</li> <li>Pinch of salt</li> <li>Greek yoghurt to serve (optional)</li> </ul> Directions For the redbelly compote: <ol> <li>Finely zest two redbelly and reserve zest for the pancakes. Juice 2 redbelly to give approximately 100ml juice, strain and set aside.</li> <li>Cut a small slice off the ends of each remaining redbelly. Stand up on one end, and carefully, following the contour of the redbelly, cut down to remove the peel and the pith. Slice crosswise into about 6-8 pieces each. Using the tip of the knife, carefully pick out any seeds. Place in a shallow dish.</li> <li>Combine honey, 2 tablespoons of water and star anise in a small saucepan over medium heat. Allow this to bubble up, then stir in redbelly juice. Remove from heat and stir in the vanilla. Pour over the redbelly slices and allow it to infuse.</li> </ol> For the ricotta pancakes: <ol start="4"> <li>Whisk the egg whites in a small bowl with an electric beater. Place reserved zest, ricotta, milk, egg yolks, flour and salt in food processor and whizz until combined or beat with an electric beater. Fold in the egg whites. (Mixture can be covered and stored in the fridge for later use.)</li> <li>Melt butter in a small 15cm non-stick frying pan, over medium heat until it melts. Wipe out with a paper towel. Spoon about 3 tablespoons of batter mixture into the pan, tilt to cover pan. Cook for around 3 minutes or until bubbles rise to the surface. Flip over the other side and cook for a further 2 minutes, or until just cooked. Place on a plate and keep warm, either in a very low oven (with the fan turned off) or by covering with a clean cloth. Repeat with remaining mixture.</li> <li>Either ladle compote on top of pancakes and serve to the centre of the table – with extra compote and Greek yoghurt on the side – or divide pancakes between serving plates, ladle compote on top of the pancakes. Serve immediately with Greek yoghurt if desired.</li> </ol> Tips The compote is also delightful for breakfast, simply served on yoghurt with quartered fresh dates and sprinkled with chopped toasted pistachios. Republished with permission of <a href="https://www.wyza.com.au/recipes/ricotta-pancakes-with-redbelly-citrus-compote.aspx">Wyza.com.au</a>.

Food & Wine

Relax with a calypso mango curd ice cream sundae

Perfect for a cheat weekend, this ice cream sundae pairs perfectly with the tropical taste of mango! Ingredients <ul> <li>3 Calypso mangoes</li> <li>1 litre good-quality vanilla ice-cream</li> <li>½ x 250g packet butternut snap biscuits</li> <li>½ cup pistachios</li> <li>½ cup shredded coconut, toasted</li> </ul> Calypso mango curd <ul> <li>1 Calypso mango</li> <li>6 egg yolks</li> <li>¾ cup caster sugar</li> <li>3 lemons, juiced</li> <li>125g butter, chilled, chopped</li> </ul> Directions 1. To make the curd, cut the cheeks from the mango. Using a large spoon remove the mango fruit from the cheeks. Puree mango until smooth. You need ¾ cup. Whisk egg yolks and sugar in a 6-cup capacity heatproof, microwave-safe bowl until combined. Whisk in ½ cup lemon juice. Add the butter. Microwave, uncovered, for 6-7 minutes on Medium/50%, whisking every minute, until the curd thickens and just comes to the boil. Stir in mango puree. Cover surface with plastic wrap. Refrigerate for 2 hours. 2. Spoon the ice-cream into a large bowl. Stand at room temperature for 10 minutes, or until softened slightly. Fold in 1 cup of mango curd. Spoon into a 12cm x 22cm (base) loaf pan. Cover and freeze overnight. 3. Process biscuits and pistachios until finely chopped. Stir in coconut. Cut the cheeks from the mangoes. Using a large spoon remove the mango fruit from the cheeks and cut into 2cm cubes. 4. To serve, spoon half the biscuit mixture into the base of six serving glasses. Top with scoops of ice-cream and half the mango. Repeat layers. Serve. Tips Mango curd makes 2 cups; store the remaining mango curd in a jar in the fridge for up to one month. Try folding it through whipped cream and serving on top of pavlova or serve over scones, toasted waffles or toasted crumpets. Recipe courtesy of <a rel="noopener" href="http://calypsomango.com.au/" target="_blank">Calypso Mangoes</a>. Republished with permission of <a href="https://www.wyza.com.au/recipes/calypso-mango-curd-ice-cream-sundae.aspx">Wyza.com.au</a>.

Food & Wine

Royal fun in the sun: Princess Mary poses makeup-free during relaxing holiday

Denmark’s Crown Princess Mary never steps a foot out of line when it comes to looking impeccably polished. So, it’s only fitting that when the royal is on holiday, she opts for a more casual appearance, choosing to go makeup-free as she spends time with her family. The 47-year-old was glowing in a recent photograph posted to the Danish royal family’s Instagram page, as she stood by her husband Prince Frederik’s side aboard the family yacht. Sporting a fresh face and a paisley-print dress, Mary soaked in the afternoon sun. The Crown Prince shared a series of snaps on the Danish royal family’s official social media page, documenting their summer break in Denmark. Frederik and Mary, alongside their children Prince Christian, 13, Princess Isabella, 12, and twins Prince Vincent and Princess Josephine, eight, have been exploring the country that they call home by visiting several locations on board the yacht. They recently visited Kongsore, in Denmark’s north, where the entire family took part in an obstacle course. Having trained at that same location during his time in the Danish navy, Prince Frederik wrote on Instagram that he “had the pleasure of showing the whole family my former workplace”. Another photo shows Prince Christian bravely diving from the deck of the yacht, showing off his penchant for adrenaline-filled activities. Scroll through the gallery above to see Princess Mary and her family having fun on their summer break.

International Travel

This island off an island is Australia’s best kept secret

This island is one of the more exclusive islands within Australia, as it’s hidden just off the south coast of Tasmania. Here lies Satellite Island, which is a little further north from Bruny Island. There’s not a lot on the 34-hectare island apart from a luxury summer house on the hill, a boathouse on the jetty and some deer. However, Satellite Island has gained a cult following from travellers across the world due to the exclusivity of the small island. The private island’s owners only rent out accommodation to those who book the entire island. It costs two guests $1950 per night to stay on the island with each additional guest paying $300 a night. <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-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BYVdHQShbVg/" data-instgrm-version="12"> <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> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BYVdHQShbVg/" target="_blank">| very excited to welcome these two back to the island for their WILD cookbook island adventure workshop | 📷by @luisabrimble #sarahglovercookbook #outdoorcooking #satelliteisland</a> <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 post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/satelliteisland/" target="_blank"> SATELLITE ISLAND</a> (@satelliteisland) on Aug 28, 2017 at 4:08am PDT </div> </blockquote> However, once you pay that price, you’re treated with private access to the whole island. If things go wrong, there’s a caretaker keeping a low profile nearby if those on the island need anything. <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-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Be8v3ABhn1j/" data-instgrm-version="12"> <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> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/Be8v3ABhn1j/" target="_blank">‘waking up not here tomorrow is going to hurt...last night we slept with the roller door open and watched a huge golden moon rise up over Bruny, glittering on the sea!! little island you wrangle magic like no other’ regram from the gorgeous @tess.newman.morris #satelliteisland #island #islandbedroom #sea #privateisland #discovertasmania #tasmania</a> <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 post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/satelliteisland/" target="_blank"> SATELLITE ISLAND</a> (@satelliteisland) on Feb 8, 2018 at 12:30pm PST </div> </blockquote> Guests can stay in the three bedroom summer house or the boathouse where they can sea-gaze from bed. There’s also a fully kitted out glamping tent that overlooks the cliff as another sleeping option. The pantry is fully stocked and there’s an organic herb and vegetable garden and orchard. There are also chickens that provide those just-laid eggs for breakfast. If you get tired of fresh eggs, sea urchins, abalone and mussels are able to be picked straight from the water. There is also a range of entertainment options on board, including kayaks, stand-up paddle boards, fishing gear and yoga mats. It’s also the perfect spot for stargazing. <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-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BhiypZYlF0d/" data-instgrm-version="12"> <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> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BhiypZYlF0d/" target="_blank">| I never tire of the island’s night sky | and seeing the Southern Lights Aurora Australis from Last Glimpse Point at the island’s end was unforgettable and a life memory | thank you little island ! | the French discovered satellite Island in 1792 and used it as an observatory for the night sky | #satelliteisland #tasmania #discovertasmania #sky #seeaustralia #southernlights #aurora #auroraaustralis 📷 @luke.a.mccauley</a> <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 post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/satelliteisland/" target="_blank"> SATELLITE ISLAND</a> (@satelliteisland) on Apr 14, 2018 at 1:08am PDT </div> </blockquote> As the island was a makeshift observatory for French explorer Bruni D’Entrecasteaux, you’ll soon find out why the explorer was so keen to see the stars at night. The island was formerly a getaway for writer and painter Ian Alstergren, who used it as a private retreat. The new owners, who are relatives of Alstergren, have turned it into a hideaway for guests six years ago.

Domestic Travel

8 ways to de-stress while travelling

1. Plan your time If you’re always missing transport connections, look at how you are allotting your time. Your travel guide may say it takes 40 minutes to get to the airport. Allow at least an extra 20 minutes so you arrive feeling fresh and calm. 2. Escape briefly Slip away from the hustle and bustle once in a while. Most cities have botanic gardens, and there are always nature trails where you can enjoy the local scenery. 3. Avoid unnecessary tech accessories Smartphones, tablets or computers remind us of home. Leave as much technology behind as you can and allow yourself to feel a sense of freedom from everyday life. 4. Do just one thing a day For example, if you’re sightseeing, choose one place to visit (instead of four) and make a day of it with lunch or coffee in a nearby cafe. 5. Bring snacks Have a bag of non-perishable snacks on hand (try protein bars, dried fruit and nuts, juice boxes, or pretzels). Unexpected delays on a long journey will be more stressful if you’re hungry. 6. One in a while, do nothing Lie down and just unwind. 7. Stretch Long bouts of sitting on planes and trains take a toll on your circulation. Lift your knees and stretch your calves for 30 seconds. This reduces the risk of blood clots that can result from sitting too long in one position. 8. Keep perspective Your troubles are often smaller than they seem. To remind yourself of that, keep a picture of the Earth taken from space, a starry night, or the ocean, and look at it whenever you feel overwhelmed. Amid countless stars and the crashing of waves against the shore, how important is getting to that third museum, really? This article first appeared in <a href="http://www.readersdigest.com.au/travel/tips/destress-while-travelling">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer</a>. <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Travel Tips

The top 5 most relaxing destinations around the world

It can be hard to get away from it all, especially when you don’t know where to start. <a href="https://www.lastminute.com/en/discover/most-chilled-out-countries-in-the-world.html">Lastminute.com</a> has ranked a variety of locations from around the world in order of noise, light pollution and the number of green spaces available to make this easier for you. The top 5 most chilled out destinations worldwide are: 1. Indonesia<a href="https://www.gettyimages.com.au/detail/photo/ohoililir-beach-kei-island-royalty-free-image/1012860334"></a> Indonesia is well known for relaxing by the ocean, as well as connecting with Mother Nature. With 88,000 of coastline, a beach isn’t too far away from you no matter where you are in Indonesia. 2. Australia<a href="https://www.gettyimages.com.au/detail/photo/helicopter-view-of-the-white-sands-turquoise-ocean-royalty-free-image/952973680"></a> Australia is known for their abundance of wildlife, as well as the variety of natural beauty that occurs. Whether you’re along the Great Barrier Reef or journeying into the red-hot centre of the nation, there’s something for everyone. 3. Iceland<a href="https://www.gettyimages.com.au/detail/photo/cascata-di-gulfoss-di-notte-con-aurora-boreale-royalty-free-image/932194018"></a> Iceland is ideal for stargazing, as it’s near the top of the Arctic Circle. This is where you can see the Northern Lights. However, with an average temperature of 1.75 degrees Celsius, don’t forget to bring your thermals. 4. New Zealand With landscapes that can make you believe you’re in another world, it’s no surprise that New Zealand was chosen to be Middle Earth in the Lord of the Ring franchise. You’re also never too far from the sea, but if you’re not a fan of the waves, lakes are nearby as well. 5. Sri Lanka With lush rainforests covering the landscape and a solid average temperature of nearly 27 degrees celsius, this is bound to have you feeling more relaxed as soon as you step off the plane. Scroll through the gallery to see what these relaxing destinations look like. Have you been to any of these destinations? Are they really as relaxing as this list claims? Let us know in the comments below.

Domestic Travel

How to truly relax on holidays

More often than not, people take holidays with the hope of getting some R&R only to return feeling like they need another holiday. To avoid getting burnt out while you travel, follow these tips to relaxing well. 1. Choose the right destination People go away on holidays for various reasons but if the goal of your trip is to rest, then be sure to choose a destination that will help you achieve that. Also, be aware that your accommodation choice will impact your relaxation on holidays. Staying in a house while you are away will involve duties such as cooking and cleaning. It is great to stay at destinations that you get to explore and do various sightseeing activities but it is important to know how much you are capable of handling each day. Sociologist Christine Carter explained to Real Simple that “a week of sightseeing is recharging only if you get restless sitting around.” 2. Don’t overdo the sightseeing When you are travelling to a new destination it is easy to over book your itinerary in an attempt to not miss anything ‘important’. However, overextending yourself while you are away can lead to stress and tiredness from rushing to each location. If you are travelling with someone, having a busy itinerary can also get in the way of having heart-to-heart conversations. Christine recommends making sure you schedule time in to rest in your holiday itinerary. She said, “Plan downtime. In my family, we do activities in the mornings, then have afternoons free. Or you can slot sightseeing every other day to rest up for the next adventure.” 3. Switch off If you go on social media while you are away, people will presume that they can contact you. This can contribute to being worn out because you know you have to reply to people’s messages, comments and questions while you are enjoying your holiday destination. Enjoy taking photos and making memories but save posting for when you return to your trip so you don’t miss out on what’s happening around you in real life. You also might see something on your news feed that will disappoint you or cause stress. While you are away, maximise the opportunity to be unreachable. 4. Accept that mix-ups happen While it is great to spend time planning your holiday to make sure everything will go smoothly, it is also important to remember that sometimes things go wrong. Be sure to be patient and accepting when things go wrong because it makes the situation less painful and helps you cope. Always get your perspective in check when a mix-up occurs. If something goes wrong but then is fixed within 30 minutes but you spend the whole day complaining about it, you’ve actually wasted more time than necessary. 5. Transition back into your schedule Take time to adjust back into reality so you have time to recover from your journey and jetlag. Don’t over book yourself when you return so you can get back into the swing of things without the exhaustion. What are your tips to relaxing while you are on holidays? Let us know in the comments below.

Cruising

4 unhealthy relaxation methods we’re all guilty of

When it comes to relaxing not all vices were created equal. For instance after a trying day if you like to unwind with a nice hot bath or if you like to switch off by spending hours in the garden, you're doing it right. If, however, you’re more inclined reach for the wine or hit the shops and spend too much money, you may have formed a bad habit. Either way, don't be too hard on yourself as we’re all guilty of at least one of the things on this list from time to time. While self-soothing is a natural response to stress, it’s important that you try and self-soothe with a relaxation method that is a healthy habit. Here are four unhealthy ways of self-soothing that you should keep in check and try and replace with something else - at least most of the time. 1. Reaching for the wine a little too often While there’s nothing quite like a glass or two of wine at the end of a busy week, if you find you reach for the bottle after every hectic day - and you have hectic days most days - you might want to rethink your relaxation method. As alcohol interferes with a good night’s sleep, too, you might find you get into a vicious cycle and don't feel well rested each day after a few wines the night before. 2. Retail therapy Many a people love a spot of shopping. And while there’s nothing wrong with treating yourself to something new on occasion, when shopping becomes your go to way of self-soothing, you could be in for trouble - and so might your bank balance. Furthermore, using “retail therapy” to self-soothe is only a quick fix and the feeling good isn't likely to last. In fact, if you’re shopping and you can't really afford it or you don't really need the things, you could find it makes you feel worse. 3. Eating your emotions It’s not uncommon to turn to food in a moment of crisis. From a young age many of us have been conditioned that if you're feeling a little down - i.e. if you were crying when you were younger - a little treat will fix it. What’s bad about this scenario is eating your emotions tends to lead to unnecessary overeating when you’re feeling blue. Rather than eating your emotions away, why not try walking or talking them away. Next time you want to reach for the chocolate, reach for your sneakers or the phone and walk and talk it out with one of your closest friends instead. 4. Locking yourself away With all the negative things going on in the world, from time to time it definitely sounds like a good idea to lock yourself away from the world and hide under your duvet in front of the television. Unfortunately as the old saying goes - you can’t run away from your problems. And hiding away and burying your head in the sand is only going to make things worse and detach you from the world. For a surefire way to turn your frown upside down when you can’t face the world, try volunteering - whether it be reading to children at a library or helping out at a community garden, it’s a great way to take your mind off things and do something that will make you feel good.

Mind

Simple tips to have a relaxing spa day at home

Your body may be screaming out for some pampering but your wallet is saying otherwise. Ditch the spa experience and make your own at home with some of these spa hacks. Read on to find out how you can create a relaxing environment without having to leave your house. 1. Set the scene Light a candle and dim the lights if you can – it might seem cheesy, but it really does help to position your mind and body into relaxing. If you have a bath, run a long, warm bath and add some bath salts, bath bombs or oil into it. Allow the fragrance to fill the room just as a room in a spa smells. Pop on some music and sit back to relax. Try to clear your mind and be in the moment. While you lay there relaxing, the botanical ingredients of the products you added will start to soften and nourish your skin. Those without a bath need not worry, there is still plenty you can do to create a spa experience. Hop into the shower to wet your skin and then either move the water away from you or quickly pop out to apply a salt scrub or body oil, use a loofah or exfoliating glove to work the product into your skin before popping the water back onto your body to rinse off. 2. Get the right tools From inflatable pillows to body brushes, there are plenty of cost-effective options for spa tools out there. Visit your department store or pharmacy to see what's on offer. A great start is to get a body puff which can be used to wash and also exfoliate your body. Another great option is a cooling gel eye mask which you can pop in the fridge and lay over your eyes to either help your eye cream sink in or on its own for a de-puffing treatment. 3. Mask up There is no denying that masks are big news at the moment and this is thanks to their ability for drawing out impurities while also delivering a high concentrate of skin-loving goodies into your dermis. Choose what you want depending on your needs and pop it on while you are soaking in the tub. 4. At-home mani and pedi Ditch the salon and give yourself an at-home experience. There are plenty of gel polishes on the market now which will give you two weeks’ worth of colour. Take the time to push back cuticles, buff and shape your nails to the desired shape and polish. Set aside enough time to allow your nails to dry sufficiently or invest in some quick dry drops. Happy spa days! Written by Sarah Simpson. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Beauty & Style

The best ways to decompress and de-stress at home

In a culture where more people are working long hours and taking work home with them, having a home that’s a calm haven where you can kick off your shoes and unwind at the end of the day is more important than ever. Brigid Walsh, general manager of Golden Door Elysia Health Retreat and Spa, spends her working life helping guests relax and has a few tips as to how people can unwind from a stressful day in the comfort of their own home. The former yoga instructor and qualified fitness trainer says the hurly-burly of modern life has resulted in an ever-increasing demand for safe havens that allow us to find those moments to slow down. “We need to find moments to hit the pause button, which helps us to get through the day and shift our mindset away from work and the stresses in our life,” says Walsh, who lives at the Hunter Valley retreat in Australia. “We are always on our phones and laptops and we are totally overstimulated and stressed out. It’s because of this that the need to pare things back and nourish the soul is more paramount than ever,” she says. Walsh says the retreat, which has a backdrop of the Brokenback Mountain ranges, has been designed to fit in with the natural landscape because research shows that humans improve their mindset when they experience a connection with nature. “You might not have a water feature at home. But it costs nothing to just step outside into the fresh air, burn some lavender oil or go for walk – all very easy stress less steps for you to emulate at home,” Walsh says. “Research also shows that one of the best ways to de-stress is to connect with other people. I would encourage people to sit and practice mindfulness at home.” One easy technique that Walsh says can improve mindfulness and enhance wellbeing is by using those two-and-a-half minutes while waiting for the kettle to boil to focus on your breathing. “I’d also advise anyone experiencing stress to get outside and go for a walk to establish those social connections. It’s those shared connections that build our sense of self-worth. Our brains are wired to crave those connections,” she says. Walsh says another hot tip for taking time out is to aim to undertake an activity such as tai chi, deep water running, yoga, meditation, and pilates – all classes designed to slow us down and achieve strength of mind, body and spirit. Other activities that encourage relaxation and can be easily done at home include curling up for a spell in a favourite chair, setting up a special reading nook to inspire a regular reading routine, and taking 10-minutes out of your day to practice meditation. Waterfall by Crown Group is a new development that’s taking at-home sanctuaries to the next level, by building inner-urban homes that return residents to nature. The four-tower apartment complex will include a custom-fit vertical garden with a 22-metre-high waterfall as its centrepiece. Julian Sedgwick, Crown Group’s head of sales and marketing, says the project has taken cues from health retreats and day spas, employing similar aesthetics to create living spaces that include adaptive indoor-outdoor spaces that allow for a more spiritually fulfilling life. “Bringing an awareness of nature to a built environment allows for a bit of flexibility with those luxury spaces and encourages us to be in the moment. The best way to relax at home is to have little rituals – such as settling down with the newspaper in that special chair in the sun, having a cup of tea on the rooftop after dinner or getting up early for a walk with a friend,” he says. Crown Group’s founder and chairman, Iwan Sunito, grew up in Kalimantan, Indonesia and could hear the rustling of the leaves, the sound of the rain and the birds and his vision for Waterfall was to replicate those memories by curating spaces that are similarly soothing. Sedgwick says Waterfall can accommodate activities that range from quiet restful reading to listening to a podcast on a plant-filled patio or hosting a pool party for teens. “We are selling a lifestyle. Waterfall’s indoor-outdoor living areas are composed with balance and harmony because we want to promote serenity and contentment and give our visitors an everyday awareness of nature. By calming the mind, we are more equipped to put things in perspective,” he says. Five tips on how to de-stress at home 1. Start the day with 10 minutes of mindful meditation. 2. Bring down your stress levels by going for a walk with a friend. 3. Pour yourself a pot of tea and take time out in your favourite chair. 4. Create a nook for books and get into a regular reading routine. 5. Make the time to have coffee and a chat with a like-minded friend. Written by Carla Grossetti. First appeared on <a href="http://www.domain.com.au" target="_blank">Domain.com.au</a>.

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