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Benefit Your Sleep and Health by Sleeping with Air Conditioning

Benefit Your Sleep and Health by Sleeping with Air Conditioning

Air conditioners are more than useful during the summer. They keep our homes cool during the hot and humid months, making the heat bearable. However, air conditioners serve a greater purpose than helping you beat the summertime heat. By turning your air conditioner on at night and slightly decreasing the temperature of your bedroom, you are more likely to get a good night’s sleep.

Falling asleep at a temperature between 60 and 67 degrees Fahrenheit is ideal for a variety of reasons. Trying to sleep at a temperature within this range eliminates the need for your body to regulate its own temperature, because the air in the room is already in a perfectly cool condition.

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We’ve all experienced those times in which we wake up in the middle of the night, either to pull an extra blanket over ourselves for warmth or to shake our comforter off because it’s uncomfortably warm. Keeping the room too hot or too cold will force your body to stay awake trying to adjust itself to the less-than-ideal conditions. That’s why it’s important to crank up those air conditioners if you want to enjoy a deep, peaceful sleep.

Before doing so, it’s important to make sure they are properly maintained, like making sure the air filters and coils are cleaned for providing healthy airflow.

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    Seasonal Checklist For Your HVAC System via The BP Group

    Sleep More, Age Less

    “Your skin, and your whole body, goes into repair mode when you sleep.”
    ー Doris J Day, author of Forget the Facelift

    There are more benefits to sleeping in cool temperatures than simply “getting a good night’s sleep.” Temperatures between 60 and 67 degrees Fahrenheit encourage the body to release melatonin, a hormone that fights against the symptoms of aging. Pesky wrinkles and age spots can be held at bay by melatonin, so be sure to keep cool to release more of this hormone. Some of the benefits last beyond the nighttime and can affect your body’s health during the day. Otherwise, you’re just taking steps in the opposite direction of health.

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    Staying cool to ensure that you get a good night’s sleep is important because there are so many benefits associated with regular sleeping patterns and getting an uninterrupted rest. One of these benefits is a longer and sharper attention span. Do you ever find yourself zoning out at school or during the workday, unable to concentrate? Your problem could be lack of sleep, because a good night’s sleep should make you more attentive and ready to focus.

    Sleep and Weight Loss

    Better sleep can also help you lose weight. If you have a healthy sleeping pattern as well as good dietary and exercise habits, you are more likely to lose unwanted fat. If you have good dietary and exercise habits but irregular sleeping patterns, you are more likely to lose weight in the form of muscle mass instead. A lot of people don’t understand the science behind weight loss, and blindly assume that any kind of lost weight is good. However, maintaining your muscle mass and concentrating on burning bad fat is important. A consistent, peaceful sleeping pattern can help with that.

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    Better Sleep Enhances Your Mood

    Improving your overall mood for the day is another benefit of getting a good night’s sleep. Healthy sleeping patterns will not magically change your personality, but a restless sleep leads to exhausted and cranky mindsets. If you are able to enjoy a peaceful night of sleep, you are more likely to be able to take on the day with a positive and motivated mindset. We all know those people who can’t properly function or speak to people before downing two cups of coffee; a good night’s sleep will help make sure you are not that person.

    In summary, sleeping in cooler temperatures is good for your physical and mental health, and overall wellness. Releasing melatonin, burning more calories, and helping you get a good night’s sleep ‒ and therefore an improved mindset ‒ are a few of the benefits you should keep in mind. So turn on those air conditioners and stay cool! The same goes for the beginning of fall. Warm days can still sneak in. To take full advantage of these health benefits, learn about what needs to be done to keep your unit efficient and healthy.

    Featured photo credit: Pexels via pexels.com

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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