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Dr. Richard Soper – The Power of a Poor Night’s Sleep

For experts like Dr. Richard Soper the issues of sleep and high quality sleep is an important one, and the importance of this cannot be understated. Richard has lead many research studies into the consequences of sleep on the body and the brain, and he has also helped to lead campaigns to promote better quality sleep. There is a certain romanticism which people make when they talk about how little they sleep and can still function, but the truth is that not getting enough high quality each night can do your body and your brain a great amount of damage. If you don’t sleep well, these are just some of the problems which you are going to encounter.

Poor Focus and Concentration

When we sleep we caregiving our brain the chance to rest and the chance to process all of the information which it has absorbed during the course of the day. If however we don’t give our brains this chance then we can expect it to operate at a much lower level than it should. There are a number of consequences of this and one is losing the ability to focus and concentrate. When your brain is not rested it can misfire which is why people who don’t sleep well can find it hard to focus on anything for a long period of time.

High Stress Levels

There is stress in everyone’s lives and those who have issues with stressed aren’t usually exposed to more than the next person, but they have a lower ability to cope with the stress which they have in their lives. This is the same in people who haven’t slept well, because the brain function is low, they struggle to deal with situations and can get stressed out very easily. You’ll know yourself how little patience you have when you’ve had a poor night’s sleep, and this is why you will also feel highly stressed.

Appearance

If you have had poor quality sleep for many nights then your appearance is going to change a great deal. Much like the brain rests and recuperates during sleep, so too does your body, repairing damaged cells and allowing the body to perform a reset ahead of the next day. This is why those who don’t sleep well end up with dry skin, bags under their eyes and sometimes even the appearance of hair and nails can change.

Later Life Problems

Dr. Richard and his team also often warn about the dangers which a prolonged period of poor sleep can cause in terms of diseases in later life. Many studies have indicated that there is a higher risk fo neurological diseases like Alzheimer’s and dementia in those people who have constantly gone without the recommended amount of high quality sleep over a long period of time.

The odd night of bad sleep is fine, but if you consistently have issues then you need to address this to avoid problems like those listed here.

 

Home Improvement & Maintenance Tips For New Homeowners

When you purchase a new home, it’s easy to get lost in the excitement of it all. A new place to call home, a new level of stability, and a new financial responsibility are enough to keep your brain thoroughly occupied.

However, there are other issues to attend to when you become the owner of a new home. Whether the property is brand new or just new to you, there will always be certain improvement and maintenance details to understand.

Take a moment now to read through a brief summary, featuring some helpful home improvement/maintenance tips for those who are new to homeownership.

Yard maintenance for the seasons

Depending on the time of the year, your yard needs different types of care. As a new homeowner, you should familiarize yourself with the various yearly upkeep tasks you’ll need to complete to keep your yard looking lively and in order.

If you have a lot of trees in your yard, for example, you’ll need to invest in tree care throughout the year. You don’t want your trees dying or looking shabby.

Your HVAC unit is vital

The cost of total replacement for your home’s heating and air unit could put quite a strain on your bank account. It’s wise to educate yourself on the proper upkeep of your unit, so you can get as many good production years from it as possible.

Change your air filter every month on the same day. Have your system cleaned and inspected at least once every few years. Look after your HVAC system, and your home will remain comfortable for many, many years.

Mind the gaps in your home

Gaps in your home allow airflow from the outside to interfere with your interior environment. An unstable environment could make room for mold, and gaps make it more difficult to control the temperature in your home.

Make a trip around the house yearly to inspect for air leaks and gaps around windows or doors. Energy consumption in your home will be much more manageable without the trouble of leaky windows, doors, or crawl spaces.

Finish the attic or basement

If you’re looking to invest in some home improvement, you can start high or low. Finishing the attic or basement in your home will add to the square footage. You’ll gain equity by completing a new room in your house.

Small maintenance tips

There are several small-time maintenance tasks you should complete around your home throughout the year. For instance, you’ll need to clean out your dryer vents, clean up your refrigerator coils, and clean out gutters and downspouts every few months to keep everything running smoothly.

 

4 Tips For Going Back To Work After Having a Baby

Having a new baby isn’t only exciting; it’s transformational. Along with the excitement, however, can also come a lot of challenges in terms of finding a balance between work and parenthood.

Initially, you’ll be able to spend all the time you need with your baby during your maternity leave. However, when it’s time to go back to work, you may not feel ready. It’s not always easy to leave your baby behind and go back to work as if nothing ever happened.

Therefore, in order to help you best transition back to work, here are some of the best tips.

Take Things Slow

If you’re feeling less than ready to get back to work, then you’re not alone. It’s perfectly normal to feel separation anxiety from your baby at first. Give yourself some time to get back into your old routine.

You won’t feel immediately ready to bounce back. It will take several weeks and perhaps even months to catch up to where you left off. You may feel overwhelmed by the amount of work that piles up on your desk. Try to take things day by day and prioritize as best as you can. Tackle the most important thing first and work your way down.

Find Childcare That You Trust

Going back to work will be much easier if you find someone to care for your child that you trust. When you go to work, you’ll be much less distracted and worried if you leave your child in good hands.

If you’re unsure about the person you’re leaving your child with, then you won’t be able to get any work done. Whether you choose a daycare or go with a nanny, make sure that you have confidence in your choice! Your ability to get back to work depends on it!

Schedule Pumping

If you’re breastfeeding, then you’ll need to schedule pumping. Going too long without pumping could make for leaky shirts and possibly even mastitis.

Not only does pumping keep your milk supply up, but you’ll be able to store your breastmilk for your baby for later. If you’re worried about asking for breaks to pump, don’t worry. Federal laws are put in place that require employers to provide a space for nursing employers to pump without having to worry about intruders.

Practice Self-Care

Being the parent of a newborn is a hard job. When you couple it with having to wear multiple hats at work, it can quickly start to overwhelm you. It’s vital that you take time to be the best person you can be by practicing self-care. By taking time to let yourself rest and recuperate between being an employee and a parent, you’ll be able to handle the responsibility of it all much better.

 

Home Improvement Projects To Boost Equity

Once you become a homeowner, the drive to better your property begins. Everything you do to upgrade or repair your property will add to the resale value from the moment you take ownership.

Your home is not just a safe space for you and your family. It is a long term investment. Take a moment to look over a short list of some of the most impactful updates you can make to your home. Boost your equity and your living space at the same time with these helpful hints.

Upgrade your garage door

You may not consider your garage such an important part of your home, but homebuyers value a well-maintained garage area. Try updating the garage door and it’s components to add an extra appeal to future home buyers.

Give the house a fresh coat of paint

It won’t cost you much (in perspective) to give your home a fresh coat of paint before you choose to sell it. A new paint job will boost your home’s curb appeal while shedding several years off of its aesthetic.

Add energy efficient appliances

Adding energy efficient appliances to your home may cost you a bit of dough in the beginning, but you’ll make your money back over time. The trick is to install the upgrades long before you plan to sell your home.

Get the use out of them, and then get even more benefits from them once you resell the property. You may also create an opportunity for a tax credit by upgrading your appliances to Energy Star energy efficient machines.

Finish the attic/basement area

There’s never a bad time to add a little extra to your floor plan. Extra square footage means that your home is worth more on the market. Finishing the attic or basement space also means that you and your friends/family will have more room to congregate.

Add some gorgeous landscaping

Adding some trees, bushes, and perennials to your yard will spruce up the curb appeal of your home. You may think it only matters when it’s time to sell, but maintaining your yard has other benefits.

You didn’t purchase the property to spend all of your time indoors. Enjoy the surrounding land, and invest in upgrading your landscaping.

Install new windows and doors

If you’re living in an older home, it may be a good time to replace the windows and doors in the place. It’s not the most inexpensive upgrade for your home, but it will add value to the property.

Do a minor bathroom remodel

You don’t have to do a major overhaul if it’s not necessary. A minor bathroom remodel can be quite beneficial to your home’s equity as well. Try replacing the vanity and refurbishing the bathtub, and you’ll be well on your way to a “new-to-you” bathroom setup.

 

3 ways meal prepping can change your life

Do you find it all too easy to close the fridge door, put your chopping board away and order in a takeaway? Even with the best of intentions, meal prepping can be difficult to stick to. From your physical and mental health to your finances however, the benefits could well change your life.

A recent study found that almost a third of British adults eat alone ‘most of the time’. As a result, many feel as if it’s not worth cooking just for themselves. Here are three compelling arguments as to why that’s not the case.

You’ll improve your diet

Let’s face it, you don’t eat out or stock your fridge with ready meals because it’s good for your health. Whether you’re doing so because you’re short on time or you feel like indulging in a treat, you’re probably taking on far more fats, sugars and salt than you otherwise would if you were cooking yourself.

Everything is okay in moderation, of course, but by planning out a week of healthy meals you’re far likelier to get more of what’s good for you. Controlling exactly what you’re eating is also a huge plus if you have any intolerances or allergies.

You’ll save money

Are you a sucker for a lunchtime meal deal? How about a post-gym snack? Those sandwiches and shakes all add up, however.

Cooking in bulk, on the other hand, often works out far cheaper than buying ingredients in single-meal quantities or picking up something pre-made. Everyday items such as grains, pulses, nuts and oats are often inexpensive when sold by the kilo and will last you for weeks on end.

It may require some upfront costs, like a larger fridge and other nifty appliances, and you’ll have to consider if and how you can afford it, but soon, both your body and your bank balance will be reaping the rewards.

You’ll better balance your day

Modern life is hectic. Amongst a busy weekday schedule of meetings, parenting duties and gym classes, it can be near impossible to cobble a decent meal together. Finding one you’ve pre-made, ready and waiting, can be a blessing. You’re doing your future a favour.

Putting a few hours’ work in on a Sunday saves you being late for your appointments or skipping eating altogether. Try it for yourself to see if you can lower your stress levels and keep your hangriness at bay.

Do you feel ready to give meal prepping a go? With these three benefits firmly in mind, you’ll be better placed to make a go of it for good.

The Importance of Seniors Getting Out of the House This Winter

With the year coming to a close, the weather is gradually getting worse which means that it is becoming much easier to say inside instead of venturing out. While it can be nice and cosy to wrap up warm and stay inside, it is important that you are still going out so that you can escape the house, exercise and socialise.

A Difficult Time for Seniors

Winter can be a difficult season to navigate for older people and grandparents, especially if you are unsteady on your feet or not particularly mobile. The combination of darkness and uneasy conditions when it has been raining heavily or snowing can make going out a daunting task, but equally it is not healthy for your mind or body to stay cooped inside all winter.

Friends & Family

Having friends and family around during this time of the year is important because they can provide support when you go out whether you are meeting the family for lunch or simply taking a walk to the shops. Do not shy away from asking for help as people will always want to help especially if you have shown concerns about going out by yourself.

Identify What Your Concerns Are

It is also helpful if you think about what your concerns are when you leave the home. This might be walking in the dark, being surrounded by lots of people, slipping on the ice, getting down the stairs etc. Once you know what your concerns are, you can then work with your family to find the best solutions.

Having the Right Accessories

You will also find that there are a wide range of accessories that can be used by older people to navigate the difficult winter conditions. You might find that a cane can give you greater stability or perhaps a mobility scooter if you do not want to walk in the winter. You can also find specialist footwear from places like Mobility Solutions which can give you greater stability and give you the confidence to venture out even in the middle of winter.

Make Plans

One of the best incentive to get out of the house during winter is to make plans. This will allow you the time to build up confidence and determine the best way to get out whether you are meeting family, going food shopping, meeting friends for lunch or getting your Christmas shopping done.

Winter can be a difficult season when you get older but it is important that you are able to get out of the house and hopefully this post will help you to do this and enjoy this special time of the year.

Going Away for Christmas

Going away for Christmas with the family can be a lovely idea and ensure that it is a year that you never forget. Whether you are setting off to get some much-needed winter sun or you are heading to a winter wonderland to feel as Christmassy as possible, you will find that it can be stressful travelling with kids so here are a few tips to make the experience as smooth as possible.

Choose an Easy Destination

First, you should choose somewhere that will be simple to travel to and provide an easy holiday experience. There are lots of good options for Christmas, including many major European cities–maybe a dream vacation in Paris or a relaxing staycation in Ireland. These places come alive at Christmas with beautiful lights, markets and festive events or you could look to somewhere with warmth and sunshine.

Choose Easiest Form of Transport

Often, the most stressful aspect of going away with small children is travel so you should think about the easiest possible route. If you are flying, you might find it less stressful to catch the train to the airport instead of having to drive which can be another cause of stress. You can also book your tickets online in advance, such as a train travelling from Portsmouth Harbour to Gatwick Airport.

Create a Loose Itinerary

You will want this to be a holiday that is special and create many happy memories so it is a good idea to have something planned for each day. It is helpful to have plans but this should also be flexible as you do not want to force the family to do things if they do not feel like it.

Pack in Advance

Every parent that has taken their kids on holiday knows just how stressful packing can be. This is why it is a good idea to create a checklist for your kids and to help them to do a practice pack in advance of the holiday. They should then have their bag packed and ready well in advance of leaving the house so that there is no major rush and stress to start the holiday.

Going on holiday over Christmas can be fantastic and make it a festive period which is extra special, but it is also sure to cause some stress for the parents. Travelling with children will always be difficult but with added expectations it can cause a great deal of stress. Hopefully, these tips will help to reduce stress and allow for the best Christmas yet this year.

Finding The Best Ikea Kitchen Doors For Your Style

Getting a kitchen door may be one of the most daunting tasks during your furnishing phase. This could be attributed mainly to the fact that several considerations, such as the door material and its material properties, are to be considered. Thankfully, IKEA has a lot of doors designed for this very purpose. However, the challenge becomes finding which of these doors best suits your needs.

If you want to get yourself a kitchen door, then the recommendation would most definitely be an IKEA kitchen door.

What is IKEA?

IKEA is a home furnishing store with over 70 years of experience in the business. They are an authority in the furniture business, producing perfectly designed furniture. They are the perfect solution to all interior furnishing and decorating challenges, plus you can pretty much install any product yourself. With IKEA, you can be sure to find something within each category that is fitted to your style and taste.

IKEA KITCHEN DOORS

Based on the properties which we would like to have in a kitchen door, we will take a broad look at some of the factors that make IKEA kitchen doors worth the investment.

WHAT ARE IKEA KITCHEN DOORS MADE OF?

IKEA KITCHEN DOORS are primarily made from fibreboard. While a couple of other materials are used in the production of these doors, the fundamental component in the many of the IKEA kitchen doors available is fibreboard. A fibreboard is made from compressed wood or plant fibre- the process of making fibreboards is simple. It’s the compression of plant or wood fibre into sheets that can be used as building materials. Due to its primary material, it’s very durable and flexible.

There are basically three types of fibreboard: the particleboard or low- density board, the medium density fibreboard (MDF), and hardwood. The particular type used in the IKEA kitchen doors is the medium density fibreboard (MDF).

Apart from being used in the making of IKEA kitchen doors, the medium density fibreboard (MDF) can be used for low-slope roofing, sheathing of walls in the home, and flooring amongst a host of other things. It’s preferred for its smoothness, strength, flexibility, and consistency.

WHY USE MDF?

For a company that has been in the business for over 70 years, IKEA’s choice of material is most definitely more than a mere aesthetic hunch. In truth, most of the IKEA doors are beautifully made yet are functional in their regard, ensuring that you get the best looking door at an affordable cost, and with all the functionality you require from the door.

Here are a couple of factors that make IKEA kitchen doors from most others.

  1. Affordability

The cost of processing MDF is relatively cheaper than a lot of other wood types. This makes it a cheap replacement for wood. This also means that most of the products and furniture made from MDF more affordable. Hence, regardless of your income level, you can afford to purchase an IKEA kitchen door, which would be as functional as it is aesthetically appealing. You don’t have to empty your treasure chests to get a great door!

2. Insect resistance

The chemicals used in the production of IKEA kitchen doors makes it resistant to most insects. This means that your kitchen door may last for as long as you live, based on its durable properties.

3. Eco-Friendly

IKEA kitchen doors are mostly made from recycled wood materials. In a time where there is a critical need to keep it green, the MDF, which is a fundamental material in the production of IKEA kitchen doors, serves as a better option to cutting down trees. This simply implies that IKEA’s kitchen doors are Eco-friendly.

4. Design friendly

The MDF is more design-friendly than your regular wood. This makes it easier to cut into different shapes. It’s also easier to make depictions on this wood, thus making it a better material for aesthetic purposes.

This is especially evident when you take a look at any IKEA kitchen door. They tend to look well cut to finish and are very sleek and beautiful.

5. Consistent in size and strength

Another reason why IKEAs kitchen doors are worth the investment is the consistency of the material used in manufacturing the doors. It does not shrink and expand like normal wood due to changes in weather. So, there is very little to worry about in regards to having to deal with a bent door.

CAN YOU PAINT IKEA KITCHEN DOORS?

Yes, you can. Due to the structure of the material that it’s made of, it takes paint well and looks a lot better than regular wood. So just in case you feel like giving your kitchen a lift, you could decide to paint your kitchen door.

YOU CAN RENEW YOUR KITCHEN

Talking about changing doors, you can renew that kitchen you built in the Stone Age to look like a modern-day kitchen, with little or no major expenses. Simply get IKEA kitchen doors and cabinets and save on the installation costs if you are a DIY junkie.

CAN YOU REPLACE IKEA CABINET DOORS?

If you have an older IKEA cabinet, all you have to do is change all the cabinet doors to new ones. No one except you, me, and IKEA may ever know of your sneaky upgrade. Don’t worry you can trust us to keep your little secret forever. You don’t really have to do much to give your kitchen the perfect lift that you desire. Just an IKEA kitchen door and some cabinet doors will do. Plus, in case you wish to change the look again, you know what to do.

There you have it. You can make your kitchen look just the way you want it to. Functional, alluring, yet affordable.

 

 

How to create your very own winter wonderland at home

Christmas is fast approaching, which means it’s time for the decorations to come out! If you are looking forward to welcoming winter into your home – minus the cold – but need some guidance in how to make your house look magical, we can help you to create a winter haven. Here are some top tips on how to design your very own winter wonderland at home.

Make a good first impression

While the majority of the decorations will feature inside your home – there is nothing to stop you from making your outdoor area pretty too. With items such as light up reindeers and neon style polar bear lights available at the likes of Cox & Cox, you can make your front garden just as gorgeous as your front room.

Light up your rooms

From decorative pre-lit trees to sparkling string lights, there are some beautiful light up pieces that you can begin to collect during the festive season. Wrap twinkly lights around your bannister or pop a light up birch tree in the hallway for an instant winter wonderland feel.

Start collecting unique pieces

No matter whether you prefer cute penguins, cheeky snowmen or red-nosed reindeers, Christmas decorations come in all shapes and sizes – the more unique, the better. Place them on windowsills, shelves or even on the Christmas tree to give your home that magical feel.

Get crafty

Get creative and make your own paper snowflakes. Not only will you save money on decorations, but you’ll keep the kids entertained for hours too. Once you’re done, tie some clear string around them and hang them from wherever you like.

Find your signature scent

Transform the ambiance in your home with a beautiful scented candle. No matter whether you’re a fan of nutmeg, cinnamon or vanilla, there are so many different scents these days to choose from!

Get cosy

Have you been meaning to pick up a beautiful new fluffy rug for a while now? Or perhaps you’ve been wanting to upcycle that old table that never gets used? Before Christmas arrives, create a gorgeous space perfect for the whole family and get cosy together.

And there you have it – your winter wonderland is complete! Once you’ve hung up your decorations, found the ideal spot for your tree and picked up some scented candles, there’s hopefully only one thing left to worry about – cooking your Christmas dinner!

What does ‘below the fold’ mean?

The term ‘below the fold’ describes the portion of a web page that can only be seen once you’ve scrolled down. The digital marketing conventional wisdom is that above the fold content gets more attention and is therefore more valuable than below the fold content. Positioning of content on a web page affects the way users interact and engage with it. Content which is below the fold is hidden to the user at the time when the page first loads. So, if they leave the page before they scroll down, they will never see it.

Data generated from several studies indicates that the placing ads and content below the fold on a webpage radically reduces the likelihood of being viewed. Digital marketing advertisements which are above the fold have approximately a 73% viewability while ads that are located below the fold have a 44% viewability. In the advertising and digital marketing world, an ad is deemed to be a ‘viewable impression’ if no less than 50% of its pixels are seen on a user’s screen for at least one second. Owing to its reduced visibility, ads which are placed below the fold typically generate less ad revenue as opposed to those that appear at the top of the page.

Businesses which sell advertising on their websites typically charge a discounted price for placement below the fold because of its lower visibility.

The online advertising has been sluggish in adopting technology that ensures an impression is actually an impression – in other words that a real live human user has viewed the creative. The challenge with counting impressions, with no thought to taking viewability into account, is that the advertiser is regularly paying for inventory that isn’t being seen by people.

The notion of viewable impressions provides a superior metric that captures how many ads are being seen in a better format. Recognising that the ad is being seen gives advertisers the option of more precisely measuring ad performance. The move from impressions served to impressions viewed indicates that ad placement and ad performance are essential metrics for publishers to keep track of in order to maximise their advertising marketing revenue.

How Is Below the Fold Calculated?

It is not possible to define the exact placement for the fold on a webpage as its exact location can change according to screen resolution, browser and screen sizes for phones, tablets as well as computer monitors.

When gauging an average fold placement, most web designers are still in agreement that the fold line is at roughly 1 000 pixels wide and 600 pixels tall. This is the ideal scenario for the most common monitor/browser combination of 1024×786 pixels when the browser window maximised and there are no installed toolbars at the top which will push the content down.

Does the fold really matter these days?

If one takes a look at few of the largest e-commerce website’s mobile versions, it is possible to see how they handle the fold. For a good many years the most common dimension for websites was 1024×768, as we’ve mentioned previous in this article. With the increase in popularity of mobile devices (more than half of Google’s traffic comes from mobile devices) new dimensions are becoming ever more common, such as 320×568 in addition to 360×640.

Mobile devices offer a wide variety of screen sizes. The user’s needs for each of these devices and screen dimensions have its own unique set of requirements as well as limitations.

Another consideration is that mobile phone users generally browse in portrait mode as opposed to in landscape mode. Users on tablets and computers usually browsing in horizontal mode. With so many individuals accessing web pages using such a variety of devices, current website design practices entail making use of responsive design like making use of flexible layouts, images as well as cascading style sheets.

What is responsive web design?

With responsive design, page layout is not fixed. Content reflows to any-sized screen and responsive web pages respond to the environment where they are consumed or browsed. While the significant content still needs to be higher on the page, today the pages should be designed to entice users to scroll in order that they don’t miss out on valuable content.

Heatmap programs can be useful to determine scroll-depth (in other words how far down users scroll) in addition to where your users are clicking on a page. Once you understand how users are navigating your site, it is possible for you to then begin A/B testing as well as experiment with different layouts in order to improve your user experience and maximise your conversion goals.