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Last Updated on November 12, 2017

You Probably Forgot To Do This If You Can’t Sleep At Night

You Probably Forgot To Do This If You Can’t Sleep At Night

Winter is coming, and for many of us, that means bundling up in cozy blankets and pilling fluffy pillows on our bed to tempt us to hit the snooze button more than usual. Though turning up the heat before you turn into bed can seem appealing with cooler weather, you may find you don’t have such a restful night of sleep.

Though it sounds like a cozy bedroom creation, keeping your bedroom warm can make you more likely to overheat while you sleep. This can lead to excessive tossing and turning and even those embarrassing sweaty mornings.

The relationship between body temperature and sleep

Our body temperature is always changing and self-adjusting throughout the day.

    As you can see from the graph above, you’re coolest around 6am – the time many of us wake up. Throughout the day, you continue to get warmer until you peak around 9pm – the time many of us are getting ready to head to bed. From there, your body temperature drops until you reach your coolest point once again at 6am.

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    Have you ever realized how lazy you feel when you’re hot? It’s due to a physiological response our body gives off!

      It’s fighting against the temperature in an effort to keep from overheating. It’s the same reason you’re more likely to want to take a nap on a hot summer afternoon than you would be to play a sport. One will help regulate your body temp, while the other can overheat you and cause severe dizziness.

      By now you’ve heard about how important absolute darkness is for truly restful sleep, but did you know your body temperature is just as impactful?[1]

      “Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.”

      The best temperature for restful sleep

      The optimal body temperature for sleep should be between 60 and 67 degrees.[2] When the room is too warm and you’re also bundled under a heavy comforter and surrounded by heavy pillows, the body temperature increases leading to discomfort.

      In most cases any temperature above 75 degrees Fahrenheit and below 54 degrees will interfere with your sleep.

      Keep your body temperature low to sleep better

      We could all use a better night’s sleep, so here’s how to be the master of your temperature and wake up ready to face the day.

      1. Keep the room temperature low

      If you keep your room relatively cool, you are far less likely to become overheated, leading to that restless sleep no one wants. In order to ensure ideal temperatures, try keeping your curtains closed during the day so the sun light can’t heat the bedroom too much. And if possible, leave your bedroom door open so that air can circulate throughout the day.

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      2. Use Breathable Bedding

      Synthetics like polyester, which tend to be less breathable than their natural counterparts like cotton, linen, or even wool are a no-no. Natural fibers can also help wick away moisture like sweat. Memory foam pillows may be comfortable but they also get very hot, so try to stay away. If you’re convinced you can’t sleep without a fancy pillow, look into those that have cooling and breathable fibers to ensure a low temp while you rest. For mattresses, or mattress covers, look for those with cooling fibers, too.

      3. Lower your temperature before you go to sleep.

      Take a warm bath, or hot shower, before bed. As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

      4. Stay away from anything that gives you heat.

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      Try not to use, or even look at, your mobile devices before bed. Along with keeping you interested and awake, the light also makes it hard for your brain to register that it’s bedtime. Likewise, keep the room dark when you’re trying to fall asleep. A sleep mask does an excellent job of blocking out all light, helping you to fall asleep faster and stay asleep longer. And to ensure you stay cool, try wearing a cool face cloth to bed, or keep a water spray bottle for misting. It’s also a great idea to keep a glass of cold water next to the bed.

      Get some sleep!

      Remember, keep your bedroom cool and stay away from non-breathable fabrics when shopping for bedding. Though the fall and winter can have you craving heavy blankets and this pajamas, it’s not conducive to sleep and can leave you feeling overheated and generally unwell. Keep some ice water by your bedside and take a few sips if you find yourself waking up throughout the night. Don’t be afraid to peel back the blankets; you can always keep some extras nearby in case you wake up chilly.

      Featured photo credit: Pixabay via pixabay.com

      Reference

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      Jolie Choi

      Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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      Published on September 21, 2018

      Transform Your Memories: 10 Best Photo Editing Apps

      Transform Your Memories: 10 Best Photo Editing Apps

      How do you get the best out of photos?

      By using a photo editing app of course!

      Though phones are getting smarter by the day and there is AI to click better photos, for now they can’t match up to photo editing apps.

      In this exclusive list, I have rounded up all the photo editing apps that will help you transform your memories. These apps will help you to resize, adjust, beautify, sharpen, apply filters, make collage, remove objects and even shoot time lapses.

      So without further ado let’s take a look at the best photo editing apps:

      1. Pixlr

        Pixlr is a complete photo editing app that gives you a variety of options. A lot of users rely on it for quick fixes to a photo, adding texts and applying preset filters. Recently, Autodesk acquired it, which validates it popularity.

        Features:

        • User Friendly design and functionality which are extremely simple and logically categorized.
        • Simplified editing tools like crop, adjust and autofix.
        • Advanced tools like Splash which makes the image black and white and helps you add selective areas with colors.
        • Variety of preset filter option.
        • Add text feature.
        • Collage making option.

        Available for iOS | AndroidWeb

        2. Facetune

          Facetune is photoshop for dummies. It helps you to modify your photos, especially you face and make them look picture perfect. It whitens your teeth, removes blemishes and pimples, does away with wrinkles and even reshapes so that you can have those perfect cuts.

          Features:

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          • Basic features like crop, adjust aspect ratio, rotate and flip.
          • Advanced features like whiten, smooth, red eye reduction, tones and details.
          • Option to see before edits and after edits.
          • Preset filters (limited options though)
          • Frames to lighten up your images.

          Available for iOS | Android

          3. VSCO Cam

            VSCO Cam is an editing app for people who are serious about their photos. People in the professional circuit seem to like it a lot. Its filters make the photos look better, but still help it keep real.

            Another standout offering that makes it one of the best photo editing app is that it has an amazing social platform where you can make your own photo journals and share it with the world.

            If you are obsessed about your pixels being perfect and and would like to experiment with a new photo sharing platform, this is a highly recommended app.

            Features:

            • All the basic functions like crop, edit, adjust and resize.
            • Advanced photoshop features like washed out tones, saturated colors, high contrasts etc.
            • Social platform GRID for your photos to get discovered.
            • Amazing set of film like pre-set filters to automatically make your photo look great.
            • Integrated camera.

            Available for iOS | Android

            4. Touch Retouch

              The Guardian says that there is no easier way to remove unwanted objects from your photos. This is precisely what this genius photo editing app does. It removes unwanted content from your pictures.

              If you are constantly photo-bombed or the frame has a lot of disturbance, you can remove them all using Touch-Retouch. The best part? It is not hard at all.

              Features:

              • Replace unwanted objects in the picture.
              • Weed out photobombers by using a lasso.
              • Make portraits more beautiful by removing blemishes and wrinkles.
              • App replaces selections automatically (using nearby pixels)
              • Clone tool can be used to easily duplicate objects.

              Available for iOS | Android

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              5. Moldiv

                Moldiv is a friendly photo-editor app with all the standard photo-editing functions but with more than 550+ stickers in it and a plethora of collage options.

                If you like to liven up pictures using stickers and collages, then this is the perfect app for you.

                Features:

                • 320+ fonts
                • 150+ filters
                • Beautify selfies – face slimming, enlarge eyes, smoothen skin and whiten teeth.
                • Collage – Ability to artistically combine 10+ photos in one frame.
                • Ability to crop, straighten, rotate, adjust colors in a picture.

                Available for iOS | Android

                6. Lapse It

                  Lapse it, as the name suggests is a time-lapse capturing photo app. Though there are many smartphones these days that have a slo-mo capacity, lapse it beats them all with its rich features and easy to shoot functions.

                  Of course, if your phone doesn’t come with a slo-mo capturing functionality, this app is hands down the best.

                  Features:

                  • Choose the interval between captures.
                  • Customize focus.
                  • Pre-set ISO.
                  • Battery saver mode that switches off screen while capturing videos for long hours.
                  • Crop videos and apply filters.
                  • Import videos and apply effects easily.

                  Available for iOS | Android

                  7. Perfect 365

                    Perfect 365 is a virtual make up app. It delivers exactly what it promises. It lets you retouch and apply makeup to deliver that spotless portrait photo.

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                    What’s more, you can explore makeup services with this app!

                    Features:

                    • Change color of your hair and your eyes.
                    • Whiten your teeth with one touch.
                    • Easily remove blemishes and dark circles.
                    • Sharpen your face structure for that perfect jaw-line.
                    • Easily apply virtual make-up to your photos.

                    Available for iOS | Android

                    8. Afterlight

                      Afterlight is a delight for people who want everything perfect in their photos. It has enough filters, styles and toning tools to please probably everyone.

                      It also has an amazing range of premium offerings (in-app purchases), that is non-intrusive and sets it apart from its peers.

                      Features:

                      • Abundant filters and frames.
                      • Varied options in lights and leaks.
                      • Designer letter frames that put your picture in that letter.
                      • AI powered contrast, shadows, highlights etc that understands your image.
                      • Filter collections (free) by popular photographers.
                      • Ability to add overlays, texts and even stickers.

                      Available for iOS | Android | Windows PC

                      9. Snapseed

                        This photo editing app is what we call an all-rounder. If you are looking for an app that is a jack of all trades, this is the one you should be looking to install.

                        It was originally developed by Nik Software, but was then taken over by Google. Now, the app has seen quite a lot of improvements including better user interface and user experience. Also, like most things Google, this app has all things free.

                        Features:

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                        • Simple and user friendly UI.
                        • Myriad of editing tools.
                        • Vintage filters, HDR adjustments.
                        • Remove unwanted objects.
                        • Apply “last edits” to a new photo.
                        • Available guides to better use the app.

                        Available for iOS | Android

                        10. Lens Distortions

                          This app is the best app if you are looking to add natural elements like sunlight, rain, fog, snow and other weather effects to your photos. A lot of apps do have this as an additional functionality, but Lens Distortions is the best in the business.

                          The USP of the app is that it makes it look so natural that viewers won’t be able to recognize that it is an added effect.

                          Features:

                          • Add natural elements like sunlight, snow etc.
                          • Add multiple layer of effects.
                          • Ability to adjust depth, sharpness and brightness of images.
                          • Blur effect.
                          • Adjust the depth of each overlay.

                          Available for iOS | Android

                          The bottom line

                          The marketplace is littered with thousands of photo editing apps, promising to transform your memory.

                          However, as a user, it is entirely for you to gauge what the important features you need in a photo editing app.

                          If you are a professional – you will need something advanced like Afterlight2 or Moldiv. For personal use there are even more options like Facetune, Touch Retouch and Perfect 365. If you need something specific like collage, time lapse, face -emojis – you can take your pick from apps like Lens Distortions and Pixlr.

                          Get explore and find what suits your needs!

                          Featured photo credit: Unsplash via unsplash.com

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