Lower the Thermostat for Deeper Sleep

There’s no denying that, this time of year, the heater is working overtime in order to keep up. Between freezing temperatures and wind that inevitably leaks through even the tightest of window seals, our homes are just plain chilly. Meaning heaters are kicking on several times per hour just to keep up. 

When sleeping, however, it just may be better to turn down the temp. Not only for a more budget-friendly way to keep your house warm, but to gain better sleep. By lowering the temperature just a few degrees, the body is able to rest and relax into an even deeper level of sleep. (Need proof? When was the last time you got incredible sleep in a balmy or too-warm environment?) It’s simply a natural way to coax the body into deep REM levels of sleep. 

How to Keep Warm

In order to gain these benefits without freezing, be sure to layer on the blankets. Or, choose warmer materials to avoid being weighted down by multiple layers. Flannel sheets and warm PJs will also work to keep you plenty warm when heading to bed. While socks – especially wool ones (or another material that’s designed to keep in heat) – will prevent warmth from leaving the body. After all, no one likes waking up cold, especially when it prevents them from falling back asleep. 

If you generally sleep with a fan on, consider getting a corner fan that won’t be pointed in your direction. Or, choose a noise machine that can provide similar soothing effects but without lowering the temperature too low. 

This winter, don’t be afraid to embrace the cold. Rather than avoiding it at all costs, lower the thermostat a few degrees and start earning some of the best sleep you’ll receive all season long. 

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Tips for Keeping Your Back Safe while Skiing

Winter is a time when many people take to the slopes to enjoy the sport of snow skiing. Snow skiing, however, poses special risks in part because most people have not had formal lessons. The possibility of back injury is great especially because skiing is a sport that abruptly twists and jerks the spine. Just as most people are not trained skiers, they also do not know the correct way to fall either, whether at the end of a tow rope or skiing down a steep mountain.

Risk is also associated with the skier's level of conditioning. The out of shape weekend warrior is the most vulnerable of all. If you are planning a ski vacation, you should really begin getting into shape at least six weeks prior to the trip. One of the best training exercises is the pillow jump. Place a pillow on the floor and practice jumping with both feet facing sideways, from one side to the other. This exercise will help strengthen your legs as it simulates the turning motions you will make on skis. At the same time, it will help build your stamina. A good muscle building exercise is the wall-sit. Lower your back against a wall as if you were sitting down into a chair. You are in proper position when your thighs are parallel to the floor. Hold the position for as long as you can without discomfort. Try to increase your time over the coming days. Then, by the time you hit the slopes you will have toned some of the most heavily relied upon muscles for skiing.

Once at the slopes, be sure to stretch your muscles prior to slipping into those skis. Lunge and calf stretches will help to prepare your legs, but don't forget about your arms. Stretch one arm at a time by stretching to the opposite side of your body, holding your arm parallel to the ground and keeping a slight bend in your elbow. Also, bend over and touch your toes, stretching out those back leg muscles.

Now, you may also want to consider taking a lesson, especially if you are unsure of your abilities or have had limited experience on skis. Not only can your instructor show you how to maintain control of yourself through proper leg movements, but he can also help to ascertain your level of skill and can show you how to fall down, if need be, decreasing the risk of injury.

By following this simple advice, much of the danger associated with skiing can be eliminated. It is almost inevitable, however, that you will experience some soreness after your ski vacation.
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