Search

‘It’s time to give up on normal’: what winter’s weird weather means for the warm months ahead

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/david-bowman-4397">David Bowman</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Heavy winds struck south-east Australia over the weekend as a series of cold fronts moved across the continent. It followed a <a href="https://www.9news.com.au/national/australia-weather-update-nsw-and-victoria-damaging-winds-high-fire-danger-warnings/0f9b19d8-dc81-44c9-8df4-679cbb67c055">high fire danger</a> in Sydney and other parts of New South Wales last week, and <a href="https://www.abc.net.au/news/2024-08-28/fire-grass-emergency-warning-firefighter-horningsea-park/104281180">a fire in south-west Sydney</a> that threatened homes. The severe weather rounds out a weird winter across Australia. The nation’s <a href="https://www.theguardian.com/australia-news/article/2024/aug/26/winter-heat-records-broken-as-australia-set-for-more-temperatures-over-10c-above-average">hottest ever winter temperature was recorded</a> when Yampi Sound in Western Australia reached 41.6C on Tuesday. Elsewhere across Australia, winter temperatures have been <a href="https://www.theguardian.com/australia-news/article/2024/aug/28/nsw-weather-forecast-fire-danger-warnings-sydney-bom">way above average</a>. We can look to the positives: spring <a href="https://www.theguardian.com/australia-news/article/2024/aug/26/australias-early-spring-brings-budding-flowers-chirping-birds-and-climate-alarm">flowers are blooming early</a>, and people have donned t-shirts and <a href="https://www.smh.com.au/environment/climate-change/spring-comes-early-after-warm-winter-with-more-heat-on-the-way-20240828-p5k63i.html">hit the beach</a>. But there’s a frightening undercurrent to this weather. Earth’s climate has become dangerously <a href="https://science.nasa.gov/climate-change/extreme-weather/">unstable</a>, and it’s only a matter of time before we get the bad combination of hot and dry weather, strong winds and a spark. None of this should come as a surprise. The sooner we stop expecting Australia’s weather to be “normal”, the sooner we can prepare for life in a wild climate. <figure><iframe src="https://www.youtube.com/embed/003XSg5AZBk?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>The green is deceiving</h2> The landscape around Sydney – and in fact, across much of south-east Australia – is very green at the moment. That’s because we’ve had a couple of years of good rains which triggered an explosion of vegetation growth. The below NASA satellite image reveals the picture in stark detail. It’s certainly lush out there at the moment. But the problem with climate change is that weather conditions can turn on a dime. This August was a case in point. At month’s end, much of Australia was hit by a record-breaking heatwave and <a href="http://www.bom.gov.au/australia/charts/synoptic_col.shtml">damaging winds</a> – conditions that can dry out a green landscape with devastating efficiency, turning it into fuel for a bushfire. The dangerous fire weather that struck Sydney this week came as a surprise to many. But in reality, these abnormal conditions are the new normal. We must open our minds to this, if we want to be prepared. <h2>A climate off the rails</h2> The year 2023 was Earth’s <a href="https://www.climate.gov/news-features/featured-images/2023-was-warmest-year-modern-temperature-record#:%7E:text=The%20year%202023%20was%20the,decade%20(2014%E2%80%932023).">hottest on record</a>. And <a href="https://www.carbonbrief.org/state-of-the-climate-2024-now-very-likely-to-be-warmest-year-on-record/">2024 looks likely</a> to be hotter still. In Australia, the last 12 months have provided all the evidence we need that our climate is wobbling on its rails. In October 2023, Victoria’s Gippsland region suffered unseasonably early bushfires, then soon after battled <a href="https://www.abc.net.au/news/2023-12-05/gippsland-fires-and-multiple-floods-breeding-resilience/103179368">heavy rain and flooding</a>. And Tasmania, where I live, <a href="https://www.abc.net.au/news/2024-03-07/tas-drought-conditions-as-dry-tasmania-looking-very-brown/103546058">has been gripped by drought</a>. This February was Hobart’s third driest in 143 years. But over the weekend we were hammered by a <a href="https://www.abc.net.au/news/2024-09-01/tas-flood-warnings-severe-weather-sunday/104296092">deluge of rain and wind</a>. This climate instability is setting up bad fire conditions. Not everywhere in south-east Australia will be hit by fire, but it will happen somewhere. It could be the hinterlands or the coast. It will depend on how our erratic climate behaves in the coming months. Let’s stick with the Tasmania example. Sure, the surface soils are now nicely saturated. But that will lead to a burst of grass and other vegetation in spring. If the dry weather returns and the temperatures heat up in summer, the fine fuels will dry out and become dangerously combustible. All we need then is a windy day and a spark, and a nightmare fire will soon be racing across the landscape. <h2>Canada on fire</h2> Of course, Australia is not the only country facing climate instability and a worsening fire risk. Canada suffered a catastrophic wildfire season in 2023 – one of the most severe on record. It burnt almost 15 million hectares and forced the evacuation of 232,000 people. Smoke produced by the fires affected communities up to 1,000 km away, such as in southern Canada and on the east coast of the United States. A <a href="https://www.nature.com/articles/d41586-024-02653-6">recent paper</a> in the journal Nature Communications outlined why. It pinpointed early snowmelt, early-season drought conditions and intense heat. In fact, the average temperature in Canada from May to October last year was 2.2°C higher than the 30-year average. The researchers said human-caused climate change exacerbated the fire’s effects. It went on: <blockquote> The disproportionate effect a few days of extreme weather can have on the total area burned is also evident in this fire season, leading to worrisome prospects given projected future conditions. </blockquote> <h2>Normal no longer exists</h2> It’s always been difficult to forecast fire seasons in Australia, due to our natural climate variability. But now we are seeing climate instability <a href="https://www.csiro.au/en/research/environmental-impacts/climate-change/state-of-the-climate/previous/state-of-the-climate-2018/australias-changing-climate">layering over itself</a>: background dryness, wet seasons bringing a proliferation of fuels, and above-average temperatures. Eventually we’ll get unlucky and experience extremely strong winds thrown into the mix. That’s when catastrophic fires are most likely to occur. As we saw in the <a href="https://theconversation.com/australias-black-summer-of-fire-was-not-normal-and-we-can-prove-it-172506">Black Summer of 2019–20</a>, and again in Canada last year, some fires are so intense they completely overwhelm fire suppression strategies. Under climate change, the likelihood of getting a bad combination of weather conditions is increasing. So what’s the remedy? Australia really must start making our communities more resilient. Serious and sustained adaptation is needed. As my <a href="https://www.science.org/doi/full/10.1126/science.adi8066">research has outlined</a>, this requires the careful integration of: <ul> <li>community education programs</li> <li>research and development to design fire-safe homes, gardens, communities and bushland</li> <li>incentives and penalties to ensure adaptation measures are implemented.</li> </ul> As this winter has shown, Australia’s climate is entering a different phase. It’s time to give up on “normal” weather. The game is changing and we have to adapt.<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/237857/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/david-bowman-4397">David Bowman</a>, Professor of Pyrogeography and Fire Science, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock 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/its-time-to-give-up-on-normal-what-winters-weird-weather-means-for-the-warm-months-ahead-237857">original article</a>. </div>

Travel Trouble

40°C in August? A climate expert explains why Australia is ridiculously hot right now

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/andrew-king-103126">Andrew King</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> It’s winter in Australia, but as you’ve probably noticed, the weather is unusually warm. The top temperatures over large parts of the country this weekend were well above average for this time of year. The outback town of Oodnadatta in South Australia recorded 38.5°C on Friday and 39.4°C on Saturday – about 16°C above average. Both days were well above the state’s previous winter temperature record. In large parts of Australia, the heat is expected to persist into the coming week. A high pressure system is bringing this unusual heat – and it’s hanging around. So temperature records have already fallen and may continue to be broken for some towns in the next few days. It’s no secret the world is warming. In fact, 2024 is shaping up to be <a href="https://www.carbonbrief.org/state-of-the-climate-2024-now-very-likely-to-be-warmest-year-on-record/">the hottest year on record</a>. Climate change is upon us. Historical averages are becoming just that: a thing of the past. That’s why this winter heat is concerning. The warming trend will continue for at least as long as we keep burning fossil fuels and polluting the atmosphere. Remember, this is only August. The heatwaves of spring and summer are only going to be hotter. <figure><iframe src="https://www.youtube.com/embed/GmhMKjxEGQo?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Widespread heat forecast for Australia in August, 2024 (Bureau of Meteorology)</figcaption></figure> <h2>Records broken across Australia</h2> The Bureau of Meteorology was expecting many records to be broken over the weekend across several states. On Thursday, bureau meteorologist Angus Hines described: <blockquote> A scorching end to winter, with widespread heat around the country in coming days, including the chance of winter records across multiple states for maximum temperature. </blockquote> The amount of heat plunging into central Australia was particularly unusual, Hines said. On Friday, temperatures across northern South Australia and southern parts of the Northern Territory were as much as 15°C above average. Temperatures continued to soar across northern parts of Western Australia over the weekend, with over 40°C recorded at Fitzroy Crossing on Sunday. It has been 2–12°C above average from Townsville all the way down to Melbourne for several days in a row. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=412&fit=crop&dpr=1 600w, https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=412&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=412&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=518&fit=crop&dpr=1 754w, https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=518&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/615457/original/file-20240825-18-d8f6ho.gif?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=518&fit=crop&dpr=3 2262w" alt="Animated maximum temperature anomaly map showing heat building across central Australia" /></a><figcaption>Maximum temperature anomalies from August 19-24, showing heat building across Australia. Bureau of Meteorology, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></figcaption></figure> Bear in mind, it’s only August. As Hines said, the fire weather season hasn’t yet hit most of Australia – but the current conditions – hot, dry and sometimes windy – are bringing moderate to high fire danger across Australia. It may also bring dusty conditions to central Australia. And for latitudes north of Sydney and Perth, most of the coming week will be warm. <h2>What’s causing the winter warmth?</h2> <a href="http://www.bom.gov.au/australia/charts/synoptic_col.shtml">In recent days</a> a stubborn high pressure system has sat over eastern Australia and the Tasman Sea. It has kept skies clear over much of the continent and brought northerly winds over many areas, transporting warm air to the south. High pressure promotes warm weather – both through clearer skies that bring more sunshine, and by promoting the descent of air which <a href="https://media.bom.gov.au/social/blog/2544/explainer-what-influences-air-temperature/">causes heating</a>. By late August, both the intensity of the sun and the length of the day has increased. So the centre of Australia can really warm up when under the right conditions. High pressure in June can be associated with cooler conditions, because more heat is lost from the surface during those long winter nights. But that’s already less of an issue by late August. This kind of weather setup has occurred in the past. Late-winter or early-spring heat does sometimes occur in Australia. However, this warm spell is exceptional, as highlighted by the broken temperature records across the country. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/615284/original/file-20240823-20-1mu7h0.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="Graph of August Australian-average temperatures increasing since 1910" /></a><figcaption>August temperatures have been rising over the past century. Bureau of Meteorology</figcaption></figure> <h2>Feeling the heat</h2> The consequences of humanity’s continued greenhouse gas emissions are clear. Australia’s winters are getting warmer overall. And winter “heatwaves” are becoming warmer. Australia’s three warmest Augusts on record have all occurred since 2000 – and <a href="https://theconversation.com/why-is-australia-having-such-a-warm-winter-a-climate-expert-explains-210693">last August was the second-warmest since 1910</a>. When the right weather conditions occur for winter warmth across Australia, the temperatures are higher than a century ago. The warmth we are experiencing now comes off the back of <a href="https://theconversation.com/earth-has-just-ended-a-13-month-streak-of-record-heat-heres-what-to-expect-next-236655">a recent run of global temperature records</a> and <a href="https://theconversation.com/extreme-heat-is-breaking-global-records-why-this-isnt-just-summer-and-what-climate-change-has-to-do-with-it-234249">extreme heat events across the Northern Hemisphere</a>. This warm spell is set to continue, with temperatures above 30°C forecast from Wednesday through to Sunday in Brisbane. The outlook for spring points to continued <a href="http://www.bom.gov.au/climate/outlooks/#/temperature/maximum/median/seasonal/0">above-normal temperatures</a> across the continent, but as always we will likely see both warm and cold spells at times. Such winter warmth is exceptional and already breaking records. Climate change is already increasing the frequency and intensity of this kind of winter heat – and future warm spells will be hotter still, if humanity’s greenhouse gas emissions continue.<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/237398/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrew-king-103126">Andrew King</a>, Senior Lecturer in Climate Science, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock 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/40-c-in-august-a-climate-expert-explains-why-australia-is-ridiculously-hot-right-now-237398">original article</a>. </div>

Domestic Travel

No, your aches and pains don’t get worse in the cold. So why do we think they do?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/manuela-ferreira-161420">Manuela Ferreira</a>, <a href="https://theconversation.com/institutions/george-institute-for-global-health-874">George Institute for Global Health</a> and <a href="https://theconversation.com/profiles/leticia-deveza-1550633">Leticia Deveza</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> It’s cold and wet outside. As you get out of bed, you can feel it in your bones. Your right knee is flaring up again. That’ll make it harder for you to walk the dog or go to the gym. You think it must be because of the weather. It’s a common idea, but a myth. When we looked at the evidence, <a href="https://www.sciencedirect.com/science/article/pii/S0049017224000337">we found</a> no direct link between most common aches and pains and the weather. In the first study of its kind, we found no direct link between the temperature or humidity with most joint or muscle aches and pains. So why are so many of us convinced the weather’s to blame? Here’s what we think is really going on. <h2>Weather can be linked to your health</h2> The weather is often associated with the risk of new and ongoing health conditions. For example, cold temperatures <a href="https://pubmed.ncbi.nlm.nih.gov/27021573/">may worsen</a> asthma symptoms. Hot temperatures <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00117-6/fulltext">increase the risk</a> of heart problems, such as arrhythmia (irregular heartbeat), cardiac arrest and coronary heart disease. Many people are also convinced the weather is linked to their aches and pains. For example, <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1479-8077.2004.00099.x?casa_token=jvpSbA4szqoAAAAA%3ATyHyGaqXmfevWyuJe6LW_3Pap3IPHC8HSMTl3RN63mFzNO0X7ozQjBb6Bi3yVFuPjqkrf-WlB-J5A1q1">two in every three</a> people with knee, hip or hand osteoarthritis <a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-15-66">say</a> cold temperatures trigger their symptoms. Musculoskeletal conditions affect more than <a href="https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/musculoskeletal-conditions-comorbidity-australia/summary">seven million Australians</a>. So we set out to find out whether weather is really the culprit behind winter flare-ups. <h2>What we did</h2> Very few studies have been specifically and appropriately designed to look for any direct link between weather changes and joint or muscle pain. And ours is the first to evaluate data from these particular studies. We looked at data from more than 15,000 people from around the world. Together, these people reported more than 28,000 episodes of pain, mostly back pain, knee or hip osteoarthritis. People with rheumatoid arthritis and gout were also included. We then compared the frequency of those pain reports between different types of weather: hot or cold, humid or dry, rainy, windy, as well as some combinations (for example, hot and humid versus cold and dry). <h2>What we found</h2> We found changes in air temperature, humidity, air pressure and rainfall do not increase the risk of knee, hip or lower back pain symptoms and are not associated with people seeking care for a new episode of arthritis. The results of this study suggest we do not experience joint or muscle pain flare-ups as a result of changes in the weather, and a cold day will not increase our risk of having knee or back pain. In order words, there is no direct link between the weather and back, knee or hip pain, nor will it give you arthritis. It is important to note, though, that very cold air temperatures (under 10°C) were rarely studied so we cannot make conclusions about worsening symptoms in more extreme changes in the weather. The only exception to our findings was for gout, an inflammatory type of arthritis that can come and go. Here, pain increased in warmer, dry conditions. Gout has a very different underlying biological mechanism to back pain or knee and hip osteoarthritis, which may explain our results. The combination of warm and dry weather may lead to increased dehydration and consequently increased concentration of uric acid in the blood, and deposition of uric acid crystals in the joint in people with gout, resulting in a flare-up. <h2>Why do people blame the weather?</h2> The weather can influence other factors and behaviours that consequently shape how we perceive and manage pain. For example, some people may change their physical activity routine during winter, choosing the couch over the gym. And we know <a href="https://pubmed.ncbi.nlm.nih.gov/28700451/">prolonged sitting</a>, for instance, is directly linked to worse back pain. Others may change their sleep routine or sleep less well when it is either too cold or too warm. Once again, a bad night’s sleep can trigger your <a href="https://link.springer.com/article/10.1007/s00586-021-06730-6">back</a> and <a href="https://www.sciencedirect.com/science/article/pii/S1063458421007020">knee</a> pain. Likewise, changes in mood, often experienced in cold weather, trigger increases in both <a href="https://link.springer.com/article/10.1007/s00586-021-06730-6">back</a> and <a href="https://www.sciencedirect.com/science/article/pii/S1063458421007020">knee</a> pain. So these changes in behaviour over winter may contribute to more aches and pains, and not the weather itself. Believing our pain will feel worse in winter (even if this is not the case) may also make us feel worse in winter. This is known as the <a href="https://link.springer.com/article/10.1186/s12891-018-1943-8">nocebo effect</a>. <h2>What to do about winter aches and pains?</h2> It’s best to focus on risk factors for pain you can control and modify, rather than ones you can’t (such as the weather). You can: <ul> <li> become more physically active. This winter, and throughout the year, aim to walk more, or talk to your health-care provider about gentle exercises you can safely do at home, with a physiotherapist, personal trainer or at the pool </li> <li> lose weight if obese or overweight, as this is linked to <a href="https://jamanetwork.com/journals/jama/article-abstract/2799405">lower levels</a> of joint pain and better physical function </li> <li> keep your body warm in winter if you feel some muscle tension in uncomfortably cold conditions. Also ensure your bedroom is nice and warm as we tend to sleep <a href="https://www.sciencedirect.com/science/article/pii/S0033350623003359">less well</a> in cold rooms </li> <li> maintain a healthy diet and <a href="https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(23)00098-X/fulltext">avoid smoking</a> or drinking high levels of alcohol. These are among <a href="https://ard.bmj.com/content/annrheumdis/82/1/48.full.pdf">key lifestyle recommendations</a> to better manage many types of arthritis and musculoskeletal conditions. For people with back pain, for example, a healthy lifestyle is linked with <a href="https://pubmed.ncbi.nlm.nih.gov/36208321/">higher levels</a> of physical function.<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/235117/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/manuela-ferreira-161420">Manuela Ferreira</a>, Professor of Musculoskeletal Health, Head of Musculoskeletal Program, <a href="https://theconversation.com/institutions/george-institute-for-global-health-874">George Institute for Global Health</a> and <a href="https://theconversation.com/profiles/leticia-deveza-1550633">Leticia Deveza</a>, Rheumatologist and Research Fellow, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock 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/no-your-aches-and-pains-dont-get-worse-in-the-cold-so-why-do-we-think-they-do-235117">original article</a>. </div>

Body

Antarctic heat, wild Australian winter: what’s happening to the weather and what it means for the rest of the year

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/martin-jucker-379172">Martin Jucker</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Australia’s south and east have seen <a href="https://theconversation.com/southern-australia-is-freezing-how-can-it-be-so-cold-in-a-warming-climate-233977">freezing temperatures</a> and <a href="https://www.theguardian.com/australia-news/article/2024/jul/29/australia-winter-weather-forecast-east-coast-colder-records">wild weather</a> this winter. At the same time, the continent as a whole – and the globe – have <a href="https://www.abc.net.au/news/2024-08-03/australia-suffers-cold-winter-weather-despite-mild-forecast/104176284">continued to warm</a>. What’s going on? As ever, it’s hard to pinpoint a single cause for weather events. But a key player is likely an event unfolding high above Antarctica, which itself may have been triggered by a heatwave at surface level on the frozen continent. Here’s what’s happening – and what it might mean for the rest of this year’s weather. <h2>When the stratosphere heats up</h2> Out story begins in the cold air over Antarctica. July temperatures in the stratosphere, the layer of air stretching between altitudes of around 10 and 50 kilometres, are typically around –80°C. The winds are also very strong, averaging about 300 kilometres per hour in winter. These cold, fast winds loop around above the pole in what is called the <a href="https://sites.krieger.jhu.edu/waugh/research/polarvortex">stratospheric polar vortex</a>. Occasionally, persistent high air pressure in the lower atmosphere can influence large-scale waves that extend around the globe and up into the stratosphere. There they cause the strong winds to slow down, and the air high above the pole to become much warmer than normal. In extreme situations the stratospheric winds can completely break down, in what is called a “sudden stratospheric warming” event. These events occur every few years in the northern hemisphere, but only one has ever been observed in the south, in 2002 (though another <a href="https://theconversation.com/the-air-above-antarctica-is-suddenly-getting-warmer-heres-what-it-means-for-australia-123080">almost happened in 2019</a>). <h2>Pushing polar weather our way</h2> Once the polar vortex is disturbed, it can in turn influence the weather at the surface by steering weather systems from the Southern Ocean towards the Equator. However, this is a slow process. The impact at the surface may not be felt until <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">a few weeks or even months</a> after the initial weakening of the stratospheric polar vortex. Once it begins, the stratospheric influence can prevail for more weeks or months, and helps meteorologists make <a href="https://doi.org/10.5194/acp-22-2601-2022">long-range weather forecasts</a>. In climate science terms, the weak stratospheric winds put an atmospheric system called the <a href="http://www.bom.gov.au/climate/sam/">Southern Annular Mode</a> into a negative phase. The main effect of this on surface weather is to bring westerly winds further north. In winter, this means polar air outbreaks can reach places like Sydney more easily. As a result, we see more <a href="https://doi.org/10.1175/JCLI4134.1">rain over much of southern Australia</a>, and snowfall in alpine regions. In spring and summer it means westerly winds blow over the continent before reaching the east coast, bringing warm and dry air to southeastern Australia. The exact impact of a weaker polar vortex depends on how much and for how long the weather systems are being pushed further northward. It will also depend on other weather influencers such as El Niño and the Indian Ocean Dipole. <h1>This winter’s weirdness</h1> Unpicking exactly why any weather event occurs is tricky at the moment, because global weather has been absolutely crazy over the past 12 months or so. Global temperatures are <a href="https://theconversation.com/we-just-blew-past-1-5-degrees-game-over-on-climate-not-yet-213364">much higher than usual</a>, which is making unusual weather very common. But there are indications that the stratosphere is having some influence on our weather this winter. The stratospheric polar vortex started to warm in mid-July, and is about 20°C warmer than the long-term average. At the time of writing, the winds slowed down to about 230 kilometres per hour, 70 kilometres per hour slower than average. These numbers mean that, technically, the event does not qualify as a sudden stratospheric warming. However, further warming may still occur. If we look at how southern hemisphere winds have evolved in the past few weeks, we see a pattern which looks like what we would expect from a sudden stratospheric warming. First, we see warming in the stratosphere which is <a href="https://doi.org/10.1029/2021GL095270">at first accompanied by a poleward shift of weather systems</a>. The stratosphere’s influence then propagates downward and seems to <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">induce many weeks</a> of weather systems shifted towards the equator. This coincides with the period of cold and rainy weather along Australia’s east coast in late July and the beginning of August. Forecasts suggest the Southern Annular Mode will be a long way from normal conditions in the first half of August – four standard deviations below average, which is extremely rare. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=300&fit=crop&dpr=1 600w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=300&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=300&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=377&fit=crop&dpr=1 754w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=377&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/611211/original/file-20240804-19-sp862a.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=377&fit=crop&dpr=3 2262w" alt="Diagram showing atmospheric warming and winds" /></a><figcaption>How initial warming high in the stratosphere ends up changing winds near the surface and pushing polar weather further north. <a class="source" href="https://stratobserve.com">Z.D. Lawrence / StratObserve / Annotated by Martin Jucker</a></figcaption></figure> <h1>A surface disturbance</h1> The main reason for the polar vortex to slow down is disturbances from the surface. Weather over the Amundsen Sea near Antarctica in the South Pacific is <a href="https://doi.org/10.1175/JCLI-D-22-0425.1">an important source</a> of these disturbances. This year, we have seen disturbances of this sort. There have been <a href="https://www.theguardian.com/world/article/2024/aug/01/antarctic-temperatures-rise-10c-above-average-in-near-record-heatwave">near-record surface temperatures around Antarctica</a>. These disturbances may be due to the globally high ocean temperatures, or even lingering effects of the <a href="https://doi.org/10.1175/JCLI-D-23-0437.1">eruption of the Hunga Tonga volcano in 2022</a>. But more research will be required to confirm the causes. <h1>What should we expect for the rest of the year?</h1> There are two pathways until the end of the year. One is that the stratospheric winds and temperatures recover to their usual values and no longer influence surface weather. This is what the forecasts from <a href="https://ozonewatch.gsfc.nasa.gov">Ozone Watch</a> seem to suggest. Another is that the stratosphere keeps warming and the winds keep being slower all the way into summer. In this scenario, we would expect a persistent negative Southern Annular Mode, which would mean a spring and potentially even summer with warmer and drier than usual weather over southeastern Australia, and a small ozone hole. The seasonal forecasting models from the European Centre for Medium Range Weather Forecasts <a href="https://x.com/drahbutler/status/1819142206348759170?s=46&t=sayfGwpo3_s310BwYpcdcQ">seem to favour this second scenario</a>. <a href="https://theconversation.com/profiles/martin-jucker-379172">Martin Jucker</a>, Senior Lecturer in Atmospheric Science, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock 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/antarctic-heat-wild-australian-winter-whats-happening-to-the-weather-and-what-it-means-for-the-rest-of-the-year-236067">original article</a>. </div>

Travel Trouble

Snug but unsafe: your heater may be harming your health. What are your safest choices?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/christine-cowie-191638">Christine Cowie</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/bill-dodd-1280161">Bill Dodd</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> We now have a dizzying array of heating technologies to consider, besides the fire that warmed our ancestors. Salespeople will highlight any number of features and minor conveniences. You will be made aware of limited-offer discounts, product warranties, trends in certain Nordic countries, or their low cost (at least in the short-term). What you are less likely to read on the box is, well, the stuff that really matters: the long-term effects on your health and the health of your family, your neighbours and the environment. Yes, a heater should keep you warm affordably. After all, a warm home is vital for your health. But would you run a heater that you knew was increasing the likelihood of your child developing asthma, your partner developing lung cancer, and your neighbour or your grandparent suffering a stroke or heart attack? Many <a href="https://doi.org/10.1016/j.envint.2019.105429">peer-reviewed studies</a> have found domestic heating to be a major source of air pollution and of ill health in Australia. So which heaters are high-risk and which are low-risk? Let’s consider, firstly, the most dangerous heaters. <h2>Extreme-risk heaters</h2> Two rules reduce the risks: <ol> <li> never burn anything (wood, gas or other fuel) in your home without adequate ventilation such as a chimney, exhaust or flue </li> <li> never use an outdoor appliance (heater, cooker, barbecue) inside. </li> </ol> Concerningly, a 2022 <a href="https://asthma.org.au/wp-content/uploads/2022/11/AA2022_Housing-Survey-Report_full_v4.pdf">Asthma Australia survey</a> found 7% of Australians used an unflued gas heater. When gas or other fuel is burnt indoors it releases a range of <a href="https://search.informit.org/doi/abs/10.3316/informit.786585213635569">particles and toxic gases</a>. Most dangerous of all is <a href="https://www.dcceew.gov.au/environment/protection/npi/substances/fact-sheets/carbon-monoxide-0">carbon monoxide</a> (CO). This colourless, odourless gas can build up in unventilated homes, resulting in serious poisoning and death. A recent <a href="https://www.abc.net.au/news/2024-06-29/sydney-family-use-bbq-as-indoor-heater-inhale-carbon-monoxide/104039702">case of carbon monoxide intoxication</a> left three people unconscious in a Sydney home after an outdoor barbecue was used inside as a heater. Outdoor heaters, cookers and barbecues are especially potent sources of carbon monoxide and should never be brought inside. If you have a gas appliance in your home, even if it is ventilated, install a <a href="https://www.energysafe.vic.gov.au/industry-guidance/gas/gas-information-sheets/gis-36-carbon-monoxide-alarms-domestic-use">carbon monoxide alarm</a> for as little as $30. <h2>High-risk heaters</h2> <a href="https://www.sciencedirect.com/science/article/pii/S0048969724012087">The evidence</a> is now very clear: wood heater smoke is a potent source of air pollution and significant cause of ill-health in Australia. The more often you burn, the greater the risk. One <a href="https://doi.org/10.1016/j.envint.2023.108128">large population study</a> found even infrequent wood heater use (30 days or more each year) increases the risk of lung cancer by 68%. Wood heaters spill smoke into the home when refuelling. They also suck smoke from outside back into the home as air is drawn up the chimney. If you can smell your wood heater, it is harming your health and exposing you to a toxic mix of particles and gases. For the wider community, the cumulative health impacts of wood heaters are significant. Less than <a href="https://www.abs.gov.au/ausstats/abs@.nsf/Previousproducts/4602.0.55.001Main%20Features5Mar%202011?opendocument&tabname=Summary&prodno=4602.0.55.001&issue=Mar%202011&num=&view=">10% of Australian households</a> use a wood heater. Yet they are the largest source of particulate air pollution in most Australian cities and towns, including <a href="https://www.environment.nsw.gov.au/-/media/OEH/Corporate-Site/Documents/Air/sydney-air-quality-study-stage-2-program-report-220644.pdf">Sydney</a>, <a href="http://www.doi.org/10.1016/j.scitotenv.2024.171069">Melbourne</a>, <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.52176">Canberra</a>, <a href="http://www.doi.org/10.1016/j.scitotenv.2024.171069">Adelaide</a> and <a href="http://www.doi.org/10.3390/ijerph17093264">Hobart</a>. Even in temperate Sydney, wood heaters emit <a href="https://www.environment.nsw.gov.au/-/media/OEH/Corporate-Site/Documents/Air/sydney-air-quality-study-stage-2-program-report-220644.pdf">more of this pollution</a> than all the cars, trucks, boats and buses combined, and more than coal-fired power stations and industry. <a href="https://safeair.org.au/">Centre for Safe Air</a> researchers <a href="https://doi.org/10.1016/j.scitotenv.2024.171069">estimate</a> wood heaters cause between 558 and 1,555 excess deaths a year in Australia. That’s roughly equivalent to the <a href="https://www.bitre.gov.au/publications/ongoing/road_deaths_australia_monthly_bulletins">annual road toll</a>. Fine particles (2.5 microns or less in diameter – also known as PM2.5) are a major component of wood smoke. PM2.5 increases <a href="https://www.epa.gov/air-research/air-pollution-and-cardiovascular-disease-basics">rates of heart disease and stroke</a>, <a href="https://doi.org/10.3978%2Fj.issn.2072-1439.2016.01.19">lung disease</a>, <a href="https://doi.org/10.1016/j.scitotenv.2018.11.218">dementia and other neurological conditions</a> and <a href="https://asthma.org.au/about-us/advocacy/air-quality">asthma attacks</a>. Risks of <a href="https://doi.org/10.1371/journal.pmed.1003718">adverse pregnancy outcomes</a> and <a href="https://www.eea.europa.eu/publications/air-pollution-and-childrens-health">poorer learning outcomes in children</a> are also increased. <h2>Low-risk heaters</h2> Evidence suggests there is no “safe” level of air pollution, with health effects <a href="https://doi.org/10.1016/j.envint.2019.02.044">seen at very low levels</a>. Even ducted gas heating, where most of the toxins are ventilated, <a href="https://search.informit.org/doi/abs/10.3316/informit.786585213635569">can expose residents to low levels</a> of PM2.5, nitrogen dioxide (NO2), carbon monoxide and formaldehyde. Over time, this can have a range of <a href="https://safeair.org.au/the-health-impacts-of-gas-use-extraction/#gf_1">health impacts</a>, including worsening asthma and respiratory symptoms. Burning gas for heating also adds to greenhouse gas emissions. As Australia transitions to a zero-carbon society, some states and territories are phasing out installation of new wood heaters, such as <a href="https://www.abc.net.au/news/2023-08-24/canberra-to-phase-out-wood-heaters-by-2045/102769162">in the ACT</a>, and gas connections, such as <a href="https://www.planning.vic.gov.au/guides-and-resources/strategies-and-initiatives/victorias-gas-substitution-roadmap">in Victoria</a>. Subsidies to help people replace unhealthy heaters are excellent investments in the environment, public health and health equity. <h2>Healthy heaters</h2> Ultimately, heaters that do not rely on burning fuel inside the home are the safest, and often more affordable, heating option. A <a href="https://www.abc.net.au/news/2023-07-17/cleaning-filters-in-reverse-cycle-air-conditioner-to-save/102594652">well-maintained</a> reverse-cycle air conditioner, sometimes called a heat pump, actually cleans the air inside your home. These air conditioners have the additional benefit of cooling your home in summer. As heatwaves become more severe and frequent, efficient cooling is <a href="https://www.sciencedirect.com/science/article/pii/S0378778823004152">increasingly important for health</a>. As for affordability, an efficient reverse-cycle air conditioner can be up to <a href="https://www.climatechoices.act.gov.au/__data/assets/pdf_file/0005/1862663/Sustainable-Household-Scheme-A-guide-to-reverse-cycle-systems.pdf">seven times as efficient</a> as a gas wall heater in the energy it uses for a given amount of heat. There are many other <a href="https://www.choice.com.au/home-and-living/heating/electric-heaters/articles/which-electric-heater-type-is-best">electric heating technologies</a> – such as fan heaters, oil column heaters, panel heaters, or infrared heaters – that do not release toxins into the home. Heater manufacturers are often reluctant to talk about the health impacts of their products, and regulators are slow to catch up with the science. By thinking about heating in terms of health, you can make your home safer for yourself and the people around you. After all, there’s nothing cosier than a healthy home.<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/235102/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christine-cowie-191638">Christine Cowie</a>, Senior Research Fellow, Centre for Air Quality and Health Research and Evaluation, Woolcock Institute of Medical Research, University of Sydney; Senior Research Fellow, South West Sydney Clinical School, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/bill-dodd-1280161">Bill Dodd</a>, Knowledge Broker, Centre for Safe Air (NHMRC CRE), and Adjunct Researcher, Media School, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock 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/snug-but-unsafe-your-heater-may-be-harming-your-health-what-are-your-safest-choices-235102">original article</a>. </div>

Home & Garden

Doctor shares her holy grail tips for overcoming eye sensitivity

As the chill of winter sets in, many people find that their eyes become more sensitive and prone to dryness. This can be particularly challenging for those who already suffer from dry eye syndrome. Dr. Jacqueline Beltz is a leading Australian Ophthalmologist and the founder of <a href="https://www.okkiyo.com" target="_blank" rel="noopener">OKKIYO</a>, a beauty brand that makes PRIORITEYES mascara for people with sensitive eyes. Dr Beltz has shared her insights into dry eye syndrome and how winter can exacerbate symptoms, also sharing her top tips for managing eye sensitivity during the colder months. Understanding Dry Eye Syndrome The surface of the eye is covered by a delicate layer of tears, essential for comfort, vision, protection, and nutrition. The tear film comprises two main layers: an outer lipid (oily) layer and an inner aqueous (watery) layer. The lipid layer, produced by oil glands in the eyelids, prevents tears from evaporating too quickly, while the aqueous layer, consisting of water, electrolytes, and proteins, spreads tears evenly across the eye and helps them adhere to the surface. When the balance of tear production, evaporation, absorption, and drainage is disrupted, it can lead to dry eye syndrome. Symptoms may include redness, irritation, a gritty sensation, tired eyes, itching, excessive watering, and fluctuating vision. In severe cases, dry eye can be painful and significantly impact daily life. How common is dry eye syndrome? Dry eye syndrome is a widespread issue, particularly among older adults. According to the Blue Mountains Eye Study, 57% of adults over the age of 50 experience some degree of dry eye. This condition is notably more prevalent in women, with higher rates observed compared to their male counterparts. The increased prevalence in women is often attributed to hormonal changes, particularly during and after menopause. A more recent study, Optometry Australia’s 2022 Vision index found that over 85% of Australians are estimated to have experienced dry eyes at some point in their lives. Of those affected, 55% say they only developed the condition following the beginning of the pandemic in 2020. They reported that almost 1 in 5 (18%) of people experience dry eye symptoms frequently. These statistics highlight the importance of understanding and managing dry eye, especially as we age. DEWS II Study and Treatment Approaches The DEWS II (Dry Eye Workshop II) study provides a comprehensive framework for understanding and treating dry eye syndrome. According to the study, dry eye is a multifactorial disease characterised by a loss of homeostasis (or balance) in the tear film, accompanied by eye symptoms. Factors such as tear film instability, hyperosmolarity (increased saltiness), inflammation, and neurosensory (altered feelings or sensations) abnormalities play significant roles. There are two primary types of dry eye: aqueous deficient and evaporative. Most individuals have a combination of both. Aqueous deficient dry eye occurs when there is insufficient production of the watery layer of tears, often due to aging, hormonal changes, or certain medications. Evaporative dry eye is typically caused by environmental factors or conditions affecting the lipid layer, such as meibomian gland dysfunction (MGD). Winter's Impact on Dry Eyes Winter poses unique challenges for dry eye sufferers. Cold, dry air, indoor heating, and wind can all exacerbate symptoms. Here's how to combat these winter-specific issues: 1. Humidify Your Environment Indoor heating reduces humidity levels, leading to increased tear evaporation. Consider using a humidifier to maintain moisture in the air, especially in bedrooms and living spaces. This helps keep your eyes hydrated. 2. Protect Your Eyes Outdoors Cold winds can strip away the tear film. When outside, wear wraparound sunglasses to shield your eyes from the elements. This not only protects your eyes from the wind but also from UV rays, which can be strong even in winter. 3. Stay Hydrated Dehydration can worsen dry eye symptoms. Drink plenty of water throughout the day to maintain overall hydration, which supports healthy tear production. 4. Optimise Your Diet Certain foods can promote eye health. Omega-3 fatty acids, found in fish like salmon and flaxseeds, have anti-inflammatory properties that can help manage dry eye symptoms. Incorporate these into your diet for added benefits. 5. Use a Warm Compress A warm compress can help improve the function of the meibomian glands, which produce the oily layer of the tear film. This is particularly helpful for those with meibomian gland dysfunction, or MGD. Gently apply a warm, damp cloth to your closed eyelids for 10-15 minutes, followed by a gentle massage of the eyelids to encourage oil secretion. It is important to avoid rubbing or compressing the eyeballs. 6. Use Over-the-Counter Lubricant Eye Drops Artificial tears can provide temporary relief by supplementing the natural tear film. Choose preservative-free options to avoid further irritation, and use them frequently. 7. Remember to have regular eye checks In Australia, Optometrists provide our primary eye health check ups. Dr Beltz recommends adults over the age of 40 see their optometrist once a year, but if you’re struggling with symptoms of dry eye in winter, an extra check up might help and your optometrist will be able to help you to come up with an individualised treatment plan. 8. Invest in Quality Eye Products For those who wear makeup, using products designed for sensitive eyes is crucial. <a href="https://www.okkiyo.com/products/protect-and-preserve-mascara" target="_blank" rel="noopener">PRIORITEYES</a> mascara by OKKIYO has been specifically formulated to be gentle on sensitive eyes, avoiding common irritants while providing excellent performance. Managing Dry Eye in Winter: A Recap Winter can be tough on our eyes, but with the right strategies, you can manage dry eye symptoms effectively. Maintain a humid environment, protect your eyes from cold winds, stay hydrated, and incorporate eye-healthy foods into your diet. Regularly use warm compresses and opt for gentle, high-quality eye products like PRIORITEYES mascara. Dry eye syndrome may be a common condition, but it doesn't have to dominate your life, especially during the harsh winter months. With these tips, you can keep your eyes comfortable and healthy all season long. For personalised advice and treatment, always consult with your eye care professional. Stay warm, stay hydrated and take care of your eyes this winter! Image credits: Shutterstock

Body

The must-visit winter travel destinations

As winter rolls around, many people are looking to flee the confines of their chilly homes and routines in search of sunshine and adventure. Aussies have been already planning their getaways to follow the sun, as <a href="about:blank">Booking.com</a>'s latest search data has revealed the top ten international holiday spots for this year. The results show that while many travellers are heading to tropical destinations this winter, others are searching for a different kind of holiday. 10. Kuta, Bali While Bali has long been a popular tourist destination for Aussies, many chose to head to Indonesia to enjoy the sandy beaches and escape the winter chill. With winter temperatures hovering around 25°C each day, there's no better place to escape the cold. 9. Paris, France In 2024, Paris is on many people’s travel lists ahead of the Olympics in July. With charming restaurants, trendy boutiques, chic cafes, and amazing museums on offer, as well as warm temps, there’s no better time to head to Paris. 8. Ubud, Bali Another Bali region to make the list, Ubud is an inland paradise amongst rice paddies and lush jungle. The food heaven destination is also known for its gorgeous climate, making it a perfect holiday spot. 7. Queenstown, New Zealand For those who don’t want to venture too far from home, Queenstown is an amazing spot for anyone seeking an active holiday. As the only spot on the list which isn't about escaping winter, Queenstown - and New Zealand in general - is often visited by keen skiers and those looking to amplify their winter travels. 6. Canggu, Bali Another Bali spot making the list, Canggu is a beachside area surrounded by terraced rice paddies and known for good surf. Accommodation in the area ranges from beachside villas and gorgeous guesthouses, with something for everyone. 5. Singapore While Singapore has long been a default stopover city for travellers on their way to Europe, it's also a great destination in its own right. With a stunning mix of old town charm and modern skyscrapers, it's the perfect place for a mid-week getaway or long weekend. 4. Legian, Bali Legian Beach is right next to the popular spot Kuta, though is a bit more relaxed and laid-back, and perfect for travellers who want to chill out. According to booking.com, Legian has become increasingly popular with travellers in the last year. 3. London, England For anyone embarking on a Euro summer, London is a must-see destination for any keen traveller. There's something in London for everyone, from amazing museums and sprawling markets, to iconic landmarks and rich history. 2. Tokyo, Japan While tourism in Japan has surged in recent years, there’s a good reason why, as many travellers are flocking to the nation to experience its rich culture. On top of it being an affordable destination, the unique experience has Aussies heading to Japan in droves, with Tokyo seeing a 25 per cent search increase among Aussies in the last year. 1. Seminyak, Bali Unsurprisingly, a Bali destination has topped the list, as Seminyak offers luxury hotels and villas, high-end dining, and famous beach clubs. Located between Canggu and Kuta, Seminyak has long hosted thousands of tourists looking to escape the cold, with travellers and locals alike basking in the picturesque sunsets. Image credits: Shutterstock

International Travel

The sad state of Aussie ski resorts ahead of winter holiday season

Ski resorts in Australia have had to get creative ahead of the tourist-heavy ski season after a lack of snowfall, despite plunging temperatures. The ski season begins this year on the June long weekend, running alongside the King’s Birthday on June 8th. Despite expecting a huge influx of keen skiers, there has only been light flurries of snow so far, according to WeatherZone, which melt away quickly and don't settle on the ground for long. In order to accommodate the busy season, Thredbo has had to resort to using fake snow for people to ski on. Manufactured snow happens by combining pressurised air and water through a ‘snow gun’ that gets blasted out into the air. The most ideal time to create the fake snow is on clear nights with low humidity, as the higher the humidity the colder it needs to be to make the flurries. Several photos from ski.com.au's cameras have shown popular ski sites with a disappointing lack of snow, in scenes similar to last year's ski season. “No significant snowfalls are on the horizon for the mainland Australian ski resorts before the official King’s Birthday Long Weekend season opening,” Weatherzone reports. “Snow-making began on the weekend at several resorts and has continued into the working week in the cold dry, air in the wake of the cold front.” According to WeatherZone, high-pressure systems, which have brought constant rain to the east coast recently, have been blocking the snowfall. Image credits: Xinhua News Agency / Thredbo

Travel Trouble

Paris in spring, Bali in winter. How ‘bucket lists’ help cancer patients handle life and death

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/leah-williams-veazey-1223970">Leah Williams Veazey</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/katherine-kenny-318175">Katherine Kenny</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> In the 2007 film <a href="https://www.imdb.com/title/tt0825232/">The Bucket List</a> Jack Nicholson and Morgan Freeman play two main characters who respond to their terminal cancer diagnoses by rejecting experimental treatment. Instead, they go on a range of energetic, overseas escapades. Since then, the term “bucket list” – a list of experiences or achievements to complete before you “kick the bucket” or die – has become common. You can read articles listing <a href="https://www.cnbc.com/2023/01/11/cities-to-visit-before-you-die-according-to-50-travel-experts-and-only-one-is-in-the-us.html">the seven cities</a> you must visit before you die or <a href="https://www.qantas.com/travelinsider/en/trending/top-100-guide/best-things-to-do-and-see-in-australia-travel-bucket-list.html">the 100</a> Australian bucket-list travel experiences. <figure><iframe src="https://www.youtube.com/embed/UvdTpywTmQg?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> But there is a more serious side to the idea behind bucket lists. One of the key forms of suffering at the end of life <a href="https://onlinelibrary.wiley.com/doi/10.1002/pon.4821">is regret</a> for things left unsaid or undone. So bucket lists can serve as a form of insurance against this potential regret. The bucket-list search for adventure, memories and meaning takes on a life of its own with a diagnosis of life-limiting illness. In a <a href="https://journals.sagepub.com/doi/10.1177/14407833241251496">study</a> published this week, we spoke to 54 people living with cancer, and 28 of their friends and family. For many, a key bucket list item was travel. <h2>Why is travel so important?</h2> There are lots of reasons why travel plays such a central role in our ideas about a “life well-lived”. Travel is often linked to important <a href="https://doi.org/10.1016/j.annals.2003.10.005">life transitions</a>: the youthful gap year, the journey to self-discovery in the 2010 film <a href="https://www.imdb.com/title/tt0879870/">Eat Pray Love</a>, or the popular figure of the “<a href="https://theconversation.com/grey-nomad-lifestyle-provides-a-model-for-living-remotely-106074">grey nomad</a>”. The significance of travel is not merely in the destination, nor even in the journey. For many people, planning the travel is just as important. A cancer diagnosis affects people’s sense of control over their future, throwing into question their ability to write their own life story or plan their travel dreams. Mark, the recently retired husband of a woman with cancer, told us about their stalled travel plans: "We’re just in that part of our lives where we were going to jump in the caravan and do the big trip and all this sort of thing, and now [our plans are] on blocks in the shed." For others, a cancer diagnosis brought an urgent need to “tick things off” their bucket list. Asha, a woman living with breast cancer, told us she’d always been driven to “get things done” but the cancer diagnosis made this worse: "So, I had to do all the travel, I had to empty my bucket list now, which has kind of driven my partner round the bend." People’s travel dreams ranged from whale watching in Queensland to seeing polar bears in the Arctic, and from driving a caravan across the Nullarbor Plain to skiing in Switzerland. Nadia, who was 38 years old when we spoke to her, said travelling with her family had made important memories and given her a sense of vitality, despite her health struggles. She told us how being diagnosed with cancer had given her the chance to live her life at a younger age, rather than waiting for retirement: "In the last three years, I think I’ve lived more than a lot of 80-year-olds." <h2>But travel is expensive</h2> Of course, travel is expensive. It’s not by chance Nicholson’s character in The Bucket List is a billionaire. Some people we spoke to had emptied their savings, assuming they would no longer need to provide for aged care or retirement. Others had used insurance payouts or charity to make their bucket-list dreams come true. But not everyone can do this. Jim, a 60-year-old whose wife had been diagnosed with cancer, told us: "We’ve actually bought a new car and [been] talking about getting a new caravan […] But I’ve got to work. It’d be nice if there was a little money tree out the back but never mind." Not everyone’s bucket list items were expensive. Some chose to spend more time with loved ones, take up a new hobby or get a pet. Our study showed making plans to tick items off a list can give people a sense of self-determination and hope for the future. It was a way of exerting control in the face of an illness that can leave people feeling powerless. Asha said: "This disease is not going to control me. I am not going to sit still and do nothing. I want to go travel." <h2>Something we ‘ought’ to do?</h2> Bucket lists are also a symptom of a broader culture that emphasises conspicuous <a href="https://www.youtube.com/watch?v=JH_Pa1hOEVc">consumption</a> and <a href="https://productiveageinginstitute.org.au/">productivity</a>, even into the end of life. Indeed, people told us travelling could be exhausting, expensive and stressful, especially when they’re also living with the symptoms and side effects of treatment. Nevertheless, they felt travel was something they “<a href="https://doi.org/10.1080/14461242.2021.1918016">ought</a>” to do. Travel can be deeply meaningful, as our study found. But a life well-lived need not be extravagant or adventurous. Finding what is meaningful is a deeply personal journey. <hr /> Names of study participants mentioned in this article are pseudonyms.<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/225682/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/leah-williams-veazey-1223970">Leah Williams Veazey</a>, ARC DECRA Research Fellow, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/alex-broom-121063">Alex Broom</a>, Professor of Sociology & Director, Sydney Centre for Healthy Societies, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/katherine-kenny-318175">Katherine Kenny</a>, ARC DECRA Senior Research Fellow, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</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/paris-in-spring-bali-in-winter-how-bucket-lists-help-cancer-patients-handle-life-and-death-225682">original article</a>. </div>

Caring

Hospice nurse reveals six unexplainable "death bed phenomena"

Hospice nurse Julie McFadden has lifted the lid on six unexplainable "death bed phenomena" that occur within a person's last weeks of life. The LA-based nurse, who specialises in end of life care, explained that as a person nears the end of their life, they will experience a range of unusual things, including hallucinations, random bursts of energy and even choosing when they're going to die. McFadden once again took to her YouTube channel to educate people on what happens when you're on your death bed, detailing each of the six strange occurrences. Julie explained that patients often experienced "terminal lucidity", "hallucinations", "death stares", and more in their final weeks. She began by explaining the first wild thing that happened at the end of life was terminal lucidity, in which people get a "burst of energy" in the days before they die, sharing that it happens "very often". She said, "Just enjoy it and expect that maybe they will die soon after because that's the kicker with terminal lucidity, it looks like someone's going to die very soon then suddenly they have a burst of energy." "They maybe have a really great day, they're suddenly hungry, they're suddenly able to walk, they're suddenly very alert and oriented, and then shortly after usually a day or two they will die, so that can be the hard part if you're not ready for it, if you don't know what's coming you can think they're getting better and then they die, which can be very devastating." Julie then described how most people in their final days will encounter "death visioning" or "hallucinations", as many people describe seeing the ghosts of loved ones in their final days. "I wouldn't have believed it unless I saw it for myself over and over again," the nurse admitted. "Number three, this is really crazy - people choosing when they're going to die. I have seen some extreme cases of this, people just saying, 'Tonight's when I'm going to die I know it, I can feel it,' and they do. There's also a time when people will wait for everybody to get into town or get into the room arrive at the house whatever it is and then they will die," the nurse explained. The fourth phenomena is known as the "death reach", according to Julie. She explained, "It's when the person's lying in bed and they reach up in the air like they're seeing someone or they're reaching for someone either to hug them or to shake their hands. A lot of times they'll hold their hands up for a long time, like they're seeing something that we're not seeing and they're reaching for someone that we can't see." Julie then listed "number five is the death stare," explaining that the death stare and the death reach often "go together". "It usually looks like someone is staring off into the corner of the room or the side of the room basically looking at something intently, but if you're snapping your finger in front of their face or trying to say their name to kind of snap them out of it, they won't," she said. The last wild thing the nurse has seen is known as a "shared death experience" and is "most impactful", according to Julie. She explained, "A shared death experience is when someone who is not dying feels or sees or understands what's happening to the person who is dying." "It's kind of like the dying person gives you the sensation of what they're going through. From what I experienced, it was a very good feeling. It was like the person was giving me these feelings of freedom and joy and kind of telling me that they were okay." "At the time, I was shocked, I didn't know what was happening, but I've come to find out that that's called a shared death experience." Image credits: YouTube / Instagram

Caring

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike. Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog. I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets. <h2>Breed and age differences</h2> Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia. Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat. Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather. <h2>When is my dog too cold?</h2> Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable. Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>. Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog. Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it. <h2>Road salt dangers</h2> Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws. Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs. Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation. <h2>Antifreeze risks</h2> <a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing. Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>. There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment. When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time. Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<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/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</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/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>. </div>

Family & Pets

Keep warm this winter without breaking the bank

With winter right around the corner, many of us (me included) are dreading the frost-bitten mornings, increased heating bills, and feeling too frozen to enjoy our days. However, with winter comes a long list of simple things to appreciate, such as layering up with your favourite scarf before heading out, curling up under a blanket with a good book, endless cups of tea, and of course, the ultimate season for soup. Another thing to add to this unspoken list of winter essentials is the very thing that keeps us warm all day everyday: our most trusted pair of ugg boot slippers. This winter, it’s never been more important to make sure your uggs are in tip top shape, as there’s nothing more miserable than having cold toes in the middle of June. Luckily, Ugg Express is here to help. This Australian owned and based footwear brand has been crafting a wide range of high-quality ugg boots, street wear shoes and accessories for the Australian community for over 30 years. From <a href="https://uggexpress.com.au/collections/ugg-boots-for-women">women’s</a> and <a href="https://uggexpress.com.au/collections/mens-ugg-boots">men’s</a> collections to styles made for little feet, every pair of UGGs is meticulously constructed using a combination of robust soles, reinforced stitching and high-quality suede or leather exteriors to deliver long-lasting wear and endless warmth. If it's boots you’re looking for, or if slip-on slippers are more your speed, Ugg Express have what you’re after, with their entire range coming in at very affordable prices. I was lucky enough to be sent a pair of <a href="https://uggexpress.com.au/products/as-ugg-slippers-homey-unisex-sheepskin-slippers?variant=19690173005882">sheepskin Ugg slippers</a>, and can confidently say I have found my go-to Uggs for winter. These slippers are not a full boot, making them easy to slip on and off if you struggle with mobility issues, while still keeping your heels and ankles snug. As someone who has long suffered with circulation problems (even in the depths of summer will be fingers and toes be entirely too cold) these sheepskin slippers have answered my winter prayers. The ultra-soft sheepskin lining gently moulds to the contours of your feet, providing a cushioned and cloud-like sensation with every step, without leaving your feet feeling overheated or sweaty. Sheepskin also contains natural antimicrobial properties that wick away moisture and help keep nasty odours at bay, so your pair of Uggs smell fresh and new, even with extended wear. The warmth and comfort of these Uggs are unmatched, with a comfy sole adding much needed support, so you can wear them all day long. You can shop the entire range of Uggs, slippers, boots and much more <a href="https://uggexpress.com.au/">online</a>, with the Ugg Express website offering free shipping on orders over $100, and a no risk 30-day returns policy to ensure every customer is happy with their purchase. If you prefer to try before you buy, Ugg Express have stores located all across Australia. Don’t wait before you’re frozen solid to make your ultimate winter purchase! Explore the range today to discover a pair of stylish UGG boots you’ll be reaching for whenever the temperature dips. Image credits: Shutterstock

Beauty & Style

Days are getting shorter and colder. 6 tips for sticking to your fitness goal

<a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. But we all know daily physical activity is essential for our health and wellbeing. Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate <a href="https://bjsm.bmj.com/content/57/18/1203">stress, anxiety, and depression</a>. It also helps <a href="https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:%7E:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia.">prevent diseases</a> such as diabetes, heart disease and some cancers. Regular physical activity can prolong life and improve overall quality of life. However, many of us find it difficult to achieve the <a href="https://bjsm.bmj.com/content/54/24/1451">recommended 150 minutes of moderate intensity physical activity</a> each week. In fact, three out of ten Australians and half of Australians aged 65 and over are <a href="https://www.aihw.gov.au/reports/physical-activity/physical-activity">inactive</a>. So, what can you do to stay motivated and keep moving regularly through the darker months? Here are some tips. <h2>1. Nail those goals</h2> Goals can provide us with a sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound. Specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event. Measurable goals can be tracked, so you can easily tell whether you have ticked them off. Achievable goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres. Relevant goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it. Time-bound goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic. An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month. <h2>2. Keep track</h2> More than <a href="https://www.deloitte.com/au/en/Industries/tmt/blogs/digital-consumer-trends-who-is-purchasing-what-now.html">90% of Australians own a smartphone</a> and more than <a href="https://www.deloitte.com/au/en/Industries/telecom-media-entertainment/blogs/digital-consumer-trends-touch-less-healthier-wiser.html">two in ten own a fitness tracker or a smartwatch</a>. These devices can help you track your goals and activity, keep you accountable and increase your motivation. A 2021 systematic review suggests fitness trackers and smartphone apps <a href="https://bjsm.bmj.com/content/55/8/422">can assist people</a> to increase their step count by up to 2,000 steps per day. <a href="https://bjsm.bmj.com/content/54/20/1188">Our research</a> demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen. <h2>3. Plan for success but prepare for barriers</h2> Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them. For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming videos. If you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work. If you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an <a href="https://www.essa.org.au/Public/SearchAEP.aspx?WebsiteKey=44cfee74-3fc3-444e-bb5f-77729c390872">exercise physiologist</a> or <a href="https://choose.physio/find-a-physio">physiotherapist</a>. Start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it. <h2>4. Team up with a workout friend</h2> Physical activity can be more fun when you do it with someone else. Studies show <a href="https://www.sciencedirect.com/science/article/abs/pii/S0167494322002953?via%253Dihub&sa=D&source=docs&ust=1712015093947627&usg=AOvVaw1XGQBMDMFspL5YrQtKo3h">working out with friends can be more motivating and enjoyable</a>. It can also help with accountability, as some people are more likely to show up when they have a workout partner. So, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)60407-9/fulltext">find a friend</a> who supports your goal of being more active or maintaining your current activity levels. <h2>5. Plan yourself a little treat</h2> Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first. Research shows <a href="https://www.nature.com/articles/s41746-019-0164-3">incentives can dramatically increase physical activity levels</a>. <h2>6. Find a coach</h2> If you want more support, <a href="https://bjsm.bmj.com/content/51/19/1425">health coaching</a> might be an option. Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. Then they employ behaviour change techniques to help them meet their health goals. Our recent research suggests health coaching can improve physical activity in <a href="https://bjsm.bmj.com/content/58/7/382">older people</a> and those with <a href="https://www.sciencedirect.com/science/article/pii/S183695532400002X">chronic pain</a>. In <a href="https://www.gethealthynsw.com.au/#:%7E:text=About%20the%20Get%20Healthy%20Service&text=Delivered%20by%20NSW%20Health%2C%20the,and%20achieve%20your%20health%20goals">New South Wales</a>, <a href="https://lifeprogram.org.au/">Victoria</a> and <a href="https://www.myhealthforlife.com.au/">Queensland</a>, these sessions are government-subsidised or free.<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/226619/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, Postdoctoral Research Fellow, Physical Activity, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, Professor of Physical Activity and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, Professor, Institute for Musculoskeletal Health, School of Public Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</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/days-are-getting-shorter-and-colder-6-tips-for-sticking-to-your-fitness-goals-226619">original article</a>.

Body

Sunscreen: why wearing it even in winter could be a good idea

<a href="https://theconversation.com/profiles/karl-lawrence-404481">Karl Lawrence</a>, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a> Sunscreen has taken centre stage in many skincare routines, especially among those hoping to prevent visible signs of ageing. But while it makes sense to wear sunscreen every day in the summer when the sun’s rays are most powerful, many may wonder whether there’s any benefit of wearing sunscreen daily in the winter months. The sun’s radiation can reach us during all times of the year. This means that in both summer and winter, we are exposed to infrared radiation, as well as UVA and UVB rays. UVB is mainly responsible for sunburn and DNA damage – and can also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709783/">cause skin cancers</a> as a result of long-term exposure. UVA radiation does contribute to these processes somewhat, but it’s less effective at doing so. UVA can penetrate deeper into the skin, however, which can damage the collagen – a key part of the skin that keeps it firm and elastic. This can cause the <a href="https://pubmed.ncbi.nlm.nih.gov/25234829/">skin to age faster</a>, leading to wrinkles, fine lines and changes in pigmentation. The amount of UVA and UVB radiation that reaches the Earth’s surface changes across the seasons. This is due to the angle of the Sun in the sky, as well as other factors such as latitude and time of day. For example, let’s compare how <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/php.12422">UVA and UVB radiation varies</a> at solar noon in London, UK and Kuala Lampur, Malaysia (which is near the equator). In latitudes closer to the equator (such as in Kuala Lampur), the amount of UVA and UVB radiation throughout the year remains fairly consistent. But in higher latitudes, such as London, there’s almost no UVB radiation throughout the winter months – whereas there’s still some UVA radiation. Not only that, but people living further from the equator may tend to spend less time exposed to the Sun in winter due to the colder temperatures and variable weather. And when they do go outside, they may cover their skin up – usually leaving only their face exposed to the Sun for much shorter periods of time. But UVA radiation can still penetrate through clouds and windows. While our exposure to these rays is probably minimal, skin damage from UV exposure is <a href="https://www.sciencedirect.com/science/article/pii/S0079610706000162">accumulated over decades</a>, so anything that can be done to reduce exposure (and damage) over time may be beneficial. This is also true of UVB exposure – although it is less relevant in winter months at higher latitudes. This may be where daily sunscreen use during the winter is still of benefit. Sunscreens are formulated to reduce exposure to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6978633/">both UVB and UVA rays</a> – although they are usually more effective at reducing exposure to UVB radiation. They have been designed in this way to prevent the most damaging effects of the Sun, such as sunburn and DNA damage. The impact of exposure to UVA radiation has only been considered more recently. Numerous studies have shown regular sunscreen use over many years is effective at <a href="https://onlinelibrary.wiley.com/doi/10.1111/phpp.12109">preventing skin damage</a>, photoaging and skin cancers. The most robust trials suggest daily sunscreen use is most effective, but this will be dependent on the factors discussed above. <h2>The effects of altitude and snow</h2> One place where winter sunscreen use is especially important is when skiing or snowboarding – or when you’re otherwise going to be outside for extended periods of time, at higher altitudes on snow-covered mountains. Both altitude and snow can increase the doses of <a href="https://www.who.int/news-room/questions-and-answers/item/radiation-ultraviolet-(uv)">UVA and UVB radiation</a> a person receives. Snow can reflect up to 80% of UV radiation emitted by the Sun – effectively almost doubling the doses received. Also, for every 1,000-foot increase in altitude, there’s a 10% increase in UV exposure. This is why it’s essential to protect the skin and eyes by wearing sunscreen, protective clothing and sunglasses that block both types of UV ray. This is also true when spending time in snowy environments, such as when hiking or skating. Sunscreens are generally regarded as safe and tend to have few adverse effects, so you don’t need to worry too much about wearing one throughout the year. However, there are some points to consider, especially if you have skin conditions. For example, sunscreen can <a href="https://www.byrdie.com/does-sunscreen-cause-acne-or-help-it-7546147">exacerbate acne</a> and cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759112/">irritation and allergic reactions</a> – although these are rare. There are also emerging concerns from regulatory agencies about the <a href="https://jamanetwork.com/journals/jama/fullarticle/2759002">absorption of UV filters into the body</a>. However, the consequences of such absorption and the potential affects on health are not well defined and require more research. Still, the benefits of sunscreen have been widely demonstrated – as has their safety. So if you want to prevent premature signs of ageing, it’s important to use sunscreen at all times you may be exposed to the Sun – especially in the summer months. While the benefits of wearing sunscreen in winter are less well defined, there’s probably no harm in wearing one if you want to. If you decide to use sunscreen in winter, use ones that have broad spectrum five-star UVA protection. For day-to-day use, high SPF sunscreens are unlikely to provide a large benefit, particularly if spending only short periods outside. However, if skiing, a <a href="https://www.jaad.org/article/S0190-9622(17)31086-1/fulltext">high-SPF sunscreen</a> with five-star UVA protection would be beneficial.<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/219640/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/karl-lawrence-404481">Karl Lawrence</a>, Research fellow, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</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/sunscreen-why-wearing-it-even-in-winter-could-be-a-good-idea-219640">original article</a>.

Beauty & Style

Hydronic heating maintenance: Tips for a cosy winter

<span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hydronic heating systems, often called radiant heating, utilise a closed-loop system to circulate hot water through pipes, providing efficient warmth to spaces. This blog post will delve into the <a style="text-decoration: none;" href="https://airconrepairnearme.com.au/blog/is-hydronic-heating-sustainable/#:~:text=Advantages%20of%20Hydronic%20Heating"><span style="font-size: 10pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">advantages of hydronic heating</a><span style="font-size: 10pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and the <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">significance of regular maintenance for these systems, ensuring optimal performance during the chilly winter months. Let's explore critical aspects that contribute to a cosy and well-maintained hydronic heating system. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Why Hydronic Heating Maintenance Matters <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy Efficiency and Cost Savings <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maintaining your hydronic heating system is not just about comfort; it's a practical step towards energy efficiency and cost savings. A well-maintained winter heating system operates more efficiently, requiring less energy to achieve the desired temperature. It reduces utility bills, <a href="https://www.oversixty.com.au/property/home-hints-tips/9-cost-effective-ways-to-warm-your-home-this-winter" target="_blank" rel="noopener">giving you a cosy home</a> without breaking the bank. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Extended Lifespan of the System <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular maintenance is like an investment in the longevity of your hydronic heating system. Simple tasks, such as cleaning and inspecting, can prevent wear and tear, ensuring your system lasts for years without significant issues. This foresight can save you from the inconvenience and expense of premature system replacement. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improved Heating Performance <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A well-maintained system translates to consistent and energy-efficient heating. By addressing potential issues early on, you ensure each room receives the warmth it needs, avoiding cold spots and discomfort. It enhances your overall living experience and contributes to a healthier and more enjoyable home environment. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Enhanced Safety Features <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Safety should always be a top priority for home heating systems. Regular maintenance checks help identify and address potential safety hazards. From leaks to faulty components, addressing these issues promptly ensures your family's and property's safety, providing peace of mind throughout winter. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seasonal Maintenance Checklist <img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating02.jpg" alt="" width="1280" height="720" /> <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fall Preparation <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As the temperatures drop and the leaves begin to fall, it's time to prepare your hydronic heating system for the colder months ahead. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Checking and Cleaning Radiators or Baseboards: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Start by inspecting each radiator or baseboard for dust or debris. Clean them thoroughly to ensure unobstructed heat distribution. This simple task can significantly enhance the efficiency of your system. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspecting the Boiler for Any Issues: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Give your boiler a once-over, checking for any signs of wear, corrosion, or leaks. Addressing minor issues now can prevent major breakdowns later. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Testing Thermostat Functionality: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test your thermostat by adjusting the temperature settings. Ensure that it responds promptly and accurately. It may be time for a thermostat replacement or recalibration if you notice any discrepancies. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleeding Air from the System: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleeding air from the system is crucial to maintaining optimal water flow. Follow these steps: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Turn off the heating system. <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use a radiator key to open the bleed valve.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Allow warm air to escape until the water starts dripping.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Close the valve tightly.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This process prevents hot air from pockets that can impede water circulation, ensuring efficient heating throughout your home. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Winter Best Practices <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitoring Water Levels: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check the water level in your hydronic heating system regularly, especially during winter. Low water levels can cause the system to overheat or shut down. Consult your hydronic system's manual for specific instructions on maintaining water levels. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Adjusting Thermostat Settings for Efficiency: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optimise your thermostat settings based on your daily routine. Lowering the temperature when you're away or sleeping can yield substantial energy savings without sacrificing comfort. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regularly Checking for Leaks: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect your system for leaks, paying attention to connections, valves, and the boiler. Addressing leaks promptly prevents water damage and ensures the continued efficiency of your system. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Troubleshooting Common Heating Issues: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proactively troubleshoot common heating issues, such as uneven heating or unusual noises. Understanding your system's behaviour helps you address problems early, preventing extensive damage and costly repairs. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tips for Hydronic Heating Maintenance by Professionals <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maintaining a hydronic heating system is crucial for optimal performance and longevity. Here are some tips for hydronic heating maintenance by professionals: <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular Inspections: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Schedule regular inspections by qualified technicians to assess the system's overall condition.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check for leaks, corrosion, or damage to pipes, valves, and components.</li> </ul> <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pressure Check: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitor and adjust system pressure as needed. Low or high pressure can affect the heat pump's efficiency in the hydronic heating system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Flush the System: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Periodically flush the system to remove any accumulated sediment or debris hindering the system's efficiency. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bleed Radiators: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I bled the air filters from the radiators to ensure they heated evenly. Trapped air can cause cold spots and reduce the system's effectiveness. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect Pumps and Motors: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check pumps and motors for proper operation. Lubricate components as necessary and replace any worn-out parts. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boiler Maintenance: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Service the boiler regularly to ensure it operates efficiently. Clean the burners, heat exchanger, and flue to prevent efficiency loss. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thermostat Calibration: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calibrate and test thermostats to ensure accurate and consistent temperature control. Replace batteries if applicable. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check Expansion Tank: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inspect and maintain the expansion tank to accommodate water volume changes and prevent damage to the piping system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test Safety Controls: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Test safety controls, such as pressure relief valves and high-limit switches, to ensure they function correctly in emergencies. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Water Quality Maintenance: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Monitor water and air quality in the system and treat it with inhibitors to prevent corrosion and scale buildup. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Evaluate Insulation: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check the insulation on pipes and components to minimise heat loss and improve heating performance and the system's overall efficiency. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Update Controls and Sensors: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider upgrading control systems and sensors to the latest technology for better energy efficiency and system management. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Documentation: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep comprehensive records of maintenance activities, inspections, and any repairs performed on the hydronic heating system. <span style="font-size: 13.999999999999998pt; font-family: Arial,sans-serif; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Training for Staff: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Provide training for facility staff on basic maintenance tasks and early detection of potential issues. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular professional maintenance ensures the hydronic heating system operates efficiently, reduces energy consumption, and extends lifespan. Always consult with qualified HVAC (Heating, Ventilation, and Air Conditioning) system professionals for specific maintenance requirements based on the type and complexity of the hydronic heating system. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Professional Maintenance Services <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating03.jpg" alt="" width="1280" height="720" /> <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When to Call a Professional for Maintenance <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While homeowners can perform some maintenance tasks, there are instances when professional assistance is necessary. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits of Professional Inspections: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Professional technicians have the expertise to identify and address issues that may go unnoticed. Regular professional inspections can extend the life of your system and ensure its continued reliability. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finding a Qualified Hydronic Heating Technician: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When seeking professional services, look for technicians with experience in hydronic heating systems. Check reviews, ask for recommendations, and verify their certifications to ensure that you entrust your design to capable hands. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When to Seek Professional Help: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If your energy bills remain high despite your efforts, involving a professional is essential. They can conduct a thorough assessment to identify and address underlying issues affecting your system's efficiency. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Winter Energy Saving Tips <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Setting Optimal Thermostat Temperatures <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Guidelines: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set the thermostat to a comfortable temperature when at home. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lower the temperature when sleeping or away, aiming for energy savings reduced efficiency. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider investing in a programmable thermostat for automated temperature adjustments. <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optimising thermostat settings ensures comfort and contributes to significant energy savings over the winter months. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proper Insulation for Energy Efficiency <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Areas to Insulate: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Walls and ceilings.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Attic and basement spaces.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Doors and windows.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proper insulation prevents heat loss and leaking of warm air, reducing the workload on your hydronic heating system. It translates to lower energy consumption and improved efficiency. <span style="font-size: 13pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Utilising Programmable Thermostats <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Advantages: <ul style="margin-top: 0; margin-bottom: 0; padding-inline-start: 48px;"> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Automated temperature adjustments based on your schedule.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy savings by reducing the heating costs when not needed.</li> <li dir="ltr" style="list-style-type: disc; font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;" aria-level="1"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remote access for constant temperature control, even when away from home.</li> </ul> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Installation Tips: <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Follow the manufacturer's instructions for installation, or consult a professional if needed. Programmable thermostats offer a convenient way to optimise heating and energy usage. <span style="font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep Your Place Cosy <img src="https://oversixtydev.blob.core.windows.net/media/2023/12/HydronicHeating04.jpg" alt="" width="1280" height="720" /> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In conclusion, maintaining your hydronic heating system is essential for a cosy and worry-free winter. By following the seasonal maintenance checklist and knowing when to seek professional help like<a style="text-decoration: none;" href="https://airconrepairnearme.com.au/"><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;"> <span style="font-size: 11pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">airconrepairnearme.com.au</a><span style="font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, you can ensure the efficient operation of your system. Troubleshooting common issues and adopting winter energy-saving tips further contribute to a warm and inviting home. Embrace these practices, and may your winter be filled with comfort, warmth, and the joy of a well-maintained hydronic heating system. Stay cosy! Images: Supplied. This is a sponsored article produced in partnership with Air Con Repair Near Me.

Home & Garden

New outdoor cinema with Queen-size beds opening

Do you ever find yourself torn between wanting to catch a flick and the irresistible allure of your comfy bed? Well, brace yourself, because Sydney's movie scene is about to get a serious dose of comfort with the grand opening of Mov'in Bed in Barangaroo. Yes, you read that right – a cinema where you can literally Netflix and chill on a queen-size bed! Set against the breathtaking backdrop of the Barangaroo skyline, Mov'in Bed promises a cinema experience that'll make you question why you ever settled for uncomfortable theatre seats in the first place. Picture this: a giant 15-metre 4K screen, plush queen-size cloud-like beds, and a total transformation of Barangaroo's Harbour Park into a sandy tropical paradise. It's like combining a day at the beach with a movie night – talk about the best of both worlds. The grand opening on January 12 marks the return of Mov'in Bed after an extended intermission courtesy of the pandemic. If you've been waiting for the perfect excuse to combine your passion for cinema with your love of lounging, this is it. The lineup promises a mix of new-release blockbusters and timeless classics, with films like Trolls and Barbie making their debut on the giant Mov'in Bed screen. For those who like to take their movie nights up a notch, Mov'in Bed offers VIP packages that include unlimited popcorn, bubbly on arrival and even a personal butler. Because why settle for a regular cinema experience when you can have someone cater to your every cinematic whim? But what about the practicalities, you ask? Fear not, for Mov'in Bed has thought of everything. Each bed comes with comfy blankets, LED-lit bedside tables for those all-important snacks – and, of course, comfy pillows for all your cinematic napping needs. And to ensure you don't miss a single dialogue or explosion, noise-cancelling headphones are provided – because the only explosions you want to hear are on the screen, not your neighbour's popcorn bag. And let's not forget the halftime experience; a nostalgic nod to classic drive-in nights where you can replenish your snacks or hit the bathroom during those longer films. Scorcese's epic Killers of the Flower Moon with its 3-hour-and-26-minute runtime? No worries, you've got time for a quick snack break without missing any plot twists. Mov'in Bed isn't just a cinema; it's a full-blown cinematic event. Partnering with local restaurants, you can savour delicious dinners while catching the latest blockbuster. It's the perfect excuse for a summer evening date night or a laid-back hangout with friends. So, mark your calendars, Sydney-siders! Mov'in Bed Barangaroo is here to redefine your summer nights from January 12 to April 14, 2024. Whether you're a film buff, a beach lover, or just someone who appreciates the genius of combining the two, <a href="https://movinbed.com/" target="_blank" rel="noopener">Mov'in Bed</a> is the place to be. Because why settle for a regular movie night when you can have a cinema experience that's fun, chill, laid-back and upbeat – all while lying in the lap of luxury? Get ready to sink into cinematic bliss under the glistening Sydney moon! Images: Mov'in Bed.

Movies

“Bed of the future” baffles travellers

People usually don't get confused about how to use a bed, but Virgin Hotel's latest addition has gone viral for just that. The Richard Branson bed, has been named the "hotel bed of the future" and it looks like any other bed, aside from the seat-like nooks attached to the corners. "We're very confused by this thing on the edge of my bed," TikTok user Danielle said in the viral video, which has racked up over 3 million views. "It's not a chair, and it doesn't swivel out," she explained. Danielle then proceeds to come up with a few theories about the feature's function. "It's so you don't bump your knee when you're getting up or going back to bed after going to the bathroom," she said. "Or, we're wondering if it's so you can sit and chat with your friends." Other users were quick to comment and here are a few of their hilarious responses: "That's where you stack your laundry when you don't feel like putting it away," one person wrote. "I thought this was so your dog could have a comfy spot to lay," another commented. "Without getting too graphic … the possibilities are endless," added a third. <div class="embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border: 0px; font-size: 16px; vertical-align: baseline; color: #323338; font-family: Figtree, Roboto, 'Noto Sans Hebrew', 'Noto Kufi Arabic', 'Noto Sans JP', sans-serif; background-color: #ffffff; outline: none !important;"><iframe class="embedly-embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border-width: 0px; border-style: initial; vertical-align: baseline; width: 580px; max-width: 100%; outline: none !important;" title="tiktok embed" src="https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fwww.tiktok.com%2Fembed%2Fv2%2F7296702849298337066&display_name=tiktok&url=https%3A%2F%2Fwww.tiktok.com%2F%40danielle_carolan%2Fvideo%2F7296702849298337066%3Fis_from_webapp%3D1%26sender_device%3Dpc%26web_id%3D7142332295764346370&image=https%3A%2F%2Fp19-sign.tiktokcdn-us.com%2Ftos-useast5-p-0068-tx%2F53b6a23d5bbd4af1a1907e2073c2b818_1698896032%7Etplv-dmt-logom%3Atos-useast5-i-0068-tx%2Fo4IRiSlAxEom0dpDDDEQQQFBJAAC3gffEGEA6J.image%3Fx-expires%3D1699570800%26x-signature%3DIMlG9WO44PlRm5CNyVIyayR4AxM%253D&key=59e3ae3acaa649a5a98672932445e203&type=text%2Fhtml&schema=tiktok" width="340" height="700" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></div> One commenter came to the rescue with the answers everyone was looking for, and confirmed that Danielle's second guess was right, and told her to look up the "Richard Branson lounge bed". The bed itself was patented by Virgin Hotels and features two "cubby holes" which allow three people to sit comfortably on the bed and socialise or do their own thing. "Everybody has a cubby hole where they can sit and talk and still work with devices," Virgin Hotels CEO Raul Leal explained when the bed was first introduced in 2015. Images: TikTok

International Travel

Why do I fall asleep on the sofa but am wide awake when I get to bed?

<a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> After a long day, you flop onto the sofa and find yourself dozing off while watching TV. The room is nice and warm, the sofa is comfortable, and the background noise of the TV lulls you to sleep. Then a loved one nudges you awake and reminds you to go sleep – in bed. But when you get there, you find to your frustration that you’re wide awake. Why does sleep come so easily on the sofa but not always in bed? <h2>Why is it so easy to fall asleep on the sofa?</h2> <a href="https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock#:%7E:text=Sleep%2Fwake%20homeostasis%20balances%20our,that%20it's%20time%20to%20sleep.">Sleep pressure</a> is one reason why you fall asleep on the sofa. This refers to the strength of the biological drive for sleep. The longer you’ve been awake, the greater the sleep pressure. Your body clock or <a href="https://www.thensf.org/what-is-a-circadian-rhythm/">circadian rhythm</a> is another factor. This tells you to be awake during the day and to sleep at night. Your environment will also impact how likely it is you fall asleep. You might have just <a href="https://theconversation.com/health-check-food-comas-or-why-eating-sometimes-makes-you-sleepy-44355">eaten a meal</a>, your very comfortable sofa is in a warm room, with dim lighting and maybe a TV program in the background. For many people, this environment is perfect for falling asleep. So by the end of the day, sleep pressure is strong, your circadian rhythm is telling you it’s time for sleep and your environment is cosy and comfortable. <h2>What happens after a nap on the sofa?</h2> If you’ve had a nap on the sofa before heading to bed, your sleep pressure is likely much lower than it was before your nap. Instead of having more than 16 hours of wakefulness behind you, you’ve just woken up and therefore have less sleep pressure. This can make it much harder to fall asleep in bed. If you just fell asleep on the sofa for five minutes, you might not have too much trouble getting to sleep in bed. This is because a nap that short is unlikely to reduce your sleep pressure very much. But if you were asleep for an hour, it might be a different story. Your sleep cycles might also be working against you. Most sleep cycles are about <a href="https://www.researchgate.net/profile/Mary-Carskadon/publication/287231408_Normal_Human_Sleep_An_Overview_Principles_and_Practice_of_Sleep_Medicine_MH_Kryger_Ed/links/5db0c338299bf111d4c026c5/Normal-Human-Sleep-An-Overview-Principles-and-Practice-of-Sleep-Medicine-MH-Kryger-Ed.pdf">90 minutes long</a>. They start with light sleep, progress to deep sleep, and then end with light sleep again. If you wake up during deep sleep, you’re probably going to feel groggy – and it might be easy to get back to sleep when you go to bed. But if you wake up during light sleep it could be harder to fall asleep again in bed. The activities you might do when you get up from the sofa – like turning on bright lights or brushing your teeth – can also make you feel more alert and make it harder to sleep when you get to bed. <h2>Why can’t I fall asleep in my own bed?</h2> There are other reasons why falling also in your bed could be challenging. Many people experience anxiety about falling asleep. They <a href="https://pubmed.ncbi.nlm.nih.gov/24005330/">worry</a> about getting enough sleep or falling asleep fast enough. In such cases, getting into bed can be associated with feelings of stress and apprehension, which make it even harder to sleep. It might be easier to fall asleep on the couch, where there is less stress involved. It might also be harder to fall asleep in bed because of poor <a href="https://www.sleepfoundation.org/sleep-hygiene">sleep hygiene</a>. This refers to your pre-sleep behaviours and sleep environment. Good sleep hygiene, or healthy sleep habits, includes having a regular routine before bed, a dark, quiet room to sleep in, and not using your mobile phone in bed. For many people who don’t have good sleep hygiene, their behaviours before bed and their bedroom environment might not be conducive to sleep. <h2>How can I make it easier to fall asleep in bed?</h2> First, make sure your room is dark, quiet and comfortable. In winter this might mean putting a heater on 20 minutes before you go to bed or taking a heat pack to bed with you. In summer, you might consider air conditioning or a fan to make your bedroom comfortable for sleeping. If you find it easy to fall asleep with the TV on, you might like to play “<a href="https://www.youtube.com/watch?v=2iL1Ce1PZFM&t=1s">white noise</a>” in your bedroom as you fall asleep. Some evidence suggests this may make it <a href="https://www.sciencedirect.com/science/article/pii/S1087079220301283#abs0010">easier to fall asleep</a> by masking other disruptive noises. Your behaviour before bed also impacts how easy it is to fall asleep. Making sure you follow the same bedtime routine every night (including going to bed at the same time) can help. Also, even though it’s hard, try not to look at your phone while you’re in bed. Scrolling on your phone before bed can make it <a href="https://ieeexplore.ieee.org/document/8329667">harder to sleep</a> due to both exposure to blue light and the potentially stressful or alerting effect of the content you interact with. <h2>In a nutshell</h2> The best way to make it’s easier to fall asleep in your bed is to avoid falling asleep on the sofa in the first place. This will ensure all the sleep pressure you build up during the day will be directed towards a deep sleep in your bed.<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/208371/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, Director, Appleton Institute, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</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/why-do-i-fall-asleep-on-the-sofa-but-am-wide-awake-when-i-get-to-bed-208371">original article</a>.

Body

Why is Australia having such a warm winter? A climate expert explains

<a href="https://theconversation.com/profiles/andrew-king-103126">Andrew King</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> If you’ve been out and about the past few days, you may have noticed Australia is experiencing an unseasonably warm winter. It’s been t-shirt weather across many parts of the country’s east, including Sydney where <a href="https://www.theguardian.com/environment/2023/jun/08/australia-ski-season-no-snow-skiing-snowboarding-resorts-closed-warm-weather">temperatures topped 25℃</a> on Sunday. Meanwhile, at high altitudes, the cover at some snowfields remains <a href="https://twitter.com/Cam_Walker/status/1685525535521402880">lacklustre</a>, even after warm conditions forced <a href="https://www.abc.net.au/news/2023-06-09/nsw-resorts-postpone-ski-snowboarding-kings-birthday-lack-snow/102456510">a delay</a> to the start of the traditional ski season. All this comes after the world experienced its hottest month since reliable records began. July brought <a href="https://qz.com/hottest-days-month-ever-recorded-july-2023-1850685494">an incredible 21 of the warmest 30 days</a> ever recorded – prompting the United Nations to declare a new era of “<a href="https://www.theguardian.com/science/2023/jul/27/scientists-july-world-hottest-month-record-climate-temperatures">global boiling</a>”. So what’s going on with the weather in Australia? Should we just enjoy the pleasant conditions, or is it a troubling sign of what’s to come under climate change? <h2>The nice weather, explained</h2> Australia’s unseasonably warm conditions are the result of both natural drivers of our weather and continued global warming. Since early July, warmer and drier conditions have dominated, due to a high pressure system sitting stubbornly over Australia at the moment. The clear conditions are leading to warmer daytime conditions. For example, daytime temperatures in Canberra in July – historically known for its cold winters – were <a href="https://www.9news.com.au/national/canberra-on-track-for-warmest-july-max-temps-on-record/1d0b9683-7dda-4cc0-b6a6-1e32bfa51407">the warmest on record</a>, despite frequent frosty mornings. Sydney has just experienced its <a href="https://www.theguardian.com/australia-news/2023/jul/31/australia-weather-august-warmth-heat-winds-tasmania#:%7E:text=Sydney%27s%2023.5C%20was%20enough,Hill%20goes%20back%20to%201858.">warmest July</a> on record, too. The high pressure has caused the air over the continent’s interior to warm. When cold fronts move across the south of Australia they push this warm air ahead of them, bringing warm and windy conditions to southern coastal areas. This is similar to the weather pattern we see in summer when cities such as Adelaide and Melbourne experience their hottest days. On Thursday, an approaching cold front is forecast to lift temperatures ahead of it to about 23℃ in Adelaide, 20℃ in Melbourne and 18℃ in Hobart. These are very warm temperatures in these locations for early August. And what about the oceans? Around Australia, oceans are a bit cooler than average in some places including <a href="http://www.bom.gov.au/products/IDYOC053.Global.SSTAnomaly.shtml">to the northwest of the continent</a>. But as the image below shows, ocean temperatures are currently above normal in many places around the world, including the west Indian Ocean and the central and eastern tropical Pacific. This indicates a developing El Niño and positive Indian Ocean Dipole – two natural climate drivers that affect Australia’s weather patterns. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=364&fit=crop&dpr=1 600w, https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=364&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=364&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=458&fit=crop&dpr=1 754w, https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=458&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/540054/original/file-20230730-191965-434fnd.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=458&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>Across most of the world’s oceans, temperatures remain well above normal. National Oceanic and Atmospheric Administration</figcaption></figure> This difference in ocean temperatures reduces the amount of atmospheric moisture over southern and eastern Australia. It also makes low pressure systems weaker and less frequent, reducing rainfall over the region. Over the coming months, warm and dry weather is expected to continue. For the rest of winter and spring, it’s expected to be <a href="http://www.bom.gov.au/climate/outlooks/#/rainfall/summary">drier than normal</a> in the southwest of Western Australia and much of the east of the continent. And the whole of Australia is predicted to be <a href="http://www.bom.gov.au/climate/outlooks/#/temperature/summary">warmer than normal</a> during this period. Of course, this doesn’t rule out occasional cool, wet spells. So is climate change a factor here? Yes. Australia’s land areas have <a href="https://www.ipcc.ch/report/ar6/wg1/downloads/factsheets/IPCC_AR6_WGI_Regional_Fact_Sheet_Australasia.pdf">already warmed by 1.4℃</a> since pre-industrial times. This is the result of humans burning fossil fuels and releasing greenhouse gases. The record winter warmth is part of a <a href="https://theconversation.com/australias-record-breaking-winter-warmth-linked-to-climate-change-83304">long-term upward trend</a> in Australian winter temperatures. As I’ve written <a href="https://theconversation.com/australias-record-breaking-winter-warmth-linked-to-climate-change-83304">previously</a>, there has been at least a 60-fold increase in the likelihood of a very warm winter that can be attributed to human-caused climate change. And we’re likely to see more record warm winters as the planet continues to warm. <h2>Looking north</h2> Of course, Australia’s spell of warm weather seems harmless compared to the Northern Hemisphere’s weird and wild summer. There, simultaneous extreme heatwaves have struck all four continents in recent weeks. Ocean temperatures are well <a href="https://www.washingtonpost.com/weather/2023/07/28/ocean-temperature-maps-heat-records/">above previous record highs</a> for this time of year. Last week, <a href="https://edition.cnn.com/2023/07/25/weather/canadian-wildfire-us-air-pollution/index.html">1,000 wildfires burned</a> in Canada alone. The planet’s warmest average temperatures typically happen in July. That’s because the Northern Hemisphere’s large land masses heat up more quickly than the oceans, in response to the high amounts of radiation from the sun. Still, the heat of the last few weeks has been unprecedented. The heatwaves are <a href="https://theconversation.com/a-climate-expert-explains-the-northern-hemispheres-weird-wild-summer-and-what-it-means-for-australia-209862">linked to</a> high-pressure weather systems that are “blocking” or deflecting oncoming low-pressure systems (and associated clouds and rain). On top of this, human-caused global warming is greatly increasing the chance of record-breaking extreme heat events and concurrent heatwaves across many regions. Worryingly, a <a href="https://www.worldweatherattribution.org/extreme-heat-in-north-america-europe-and-china-in-july-2023-made-much-more-likely-by-climate-change/">rapid analysis</a> by international experts suggests the extreme heat should not be viewed as unusual, given the effects of climate change. For example, it says China’s recent <a href="https://www.smh.com.au/world/asia/china-logs-52-2-celsius-as-extreme-weather-rewrites-records-20230718-p5dp1v.html">record-breaking heatwave</a> should now be expected about once in every five years, on average. Not all extreme weather events can be attributed to human-caused climate change. But the study found climate change significantly contributed to the recent heatwaves in China, North America and Europe. <h2>A sign of what’s to come</h2> The Northern Hemisphere’s heatwaves are very alarming. But Australia’s temperatures are also unusually high for winter – and this is also cause for concern. Warm winters in Australia can negatively affect some parts of the economy, including the ski industry. It also disrupts flora and fauna and increases the chance of “<a href="https://theconversation.com/flash-droughts-can-dry-out-soil-in-weeks-new-research-shows-what-they-look-like-in-australia-161286">flash droughts</a>” – where drier-than-normal conditions turn into severe drought in the space of weeks. The warm, dry conditions may also lead to an <a href="https://www.theguardian.com/cities/2018/aug/15/sydneys-bushfire-season-starts-in-winter-we-may-have-to-rethink-how-we-live">earlier start</a> to the fire season in Australia’s southeast. So while we may appreciate warm winter weather, we mustn’t forget what’s driving it – and how urgently we need to stabilise Earth’s climate by slashing greenhouse gas emissions.<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/210693/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrew-king-103126">Andrew King</a>, Senior Lecturer in Climate Science, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</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/why-is-australia-having-such-a-warm-winter-a-climate-expert-explains-210693">original article</a>.

Travel Trouble

What to eat before bed if you want a good night’s sleep

What to eat before bed It’s after 8 pm and you can feel your stomach grumbling. Should you stick it out until morning or head to the kitchen? Night-time eating tends to get a bad reputation – people often worry it causes weight gain, heartburn, indigestion or all three. But it all depends on what you reach for, says nutritionist Nishta Saxena. Saxena says there isn’t a clear-cut time of day that we have to stop eating. Studies have found that it’s not when you’re eating, but how much and what you’re eating which matters. Super salty snacks at the end of the day can, for example, make you dehydrated and interrupt your sleep – and they’re not the only culprits that can affect whether you have a good night’s rest. In general, it’s best to eat small portions before bed. Also try to stay away from foods high in protein or fat, which can be harder for our bodies to digest and can interrupt the natural cadence of our systems, which slow down for the night by producing sleep-inducing hormones like melatonin. Excessive sugar can also act like a stimulant – a bad choice if you’re trying to catch some Zzzs. Saxena suggests eating something that’s high in carbohydrates, which can promote sleep and help you to relax. This is because carbs don’t require as much blood flow or work from your body to digest and are therefore unlikely to interrupt your sleep. If you find yourself with an after-dinner case of the munchies, follow these tips on what to eat before bed. Kiwis Kiwis can help to promote sleep because they are rich in serotonin and antioxidants (such as Vitamins C and E). Serotonin helps to make you feel relaxed and certain antioxidants have sleep-promoting qualities. Plus, these fuzzy fruits are extremely high in vitamin C and our bodies can digest them quickly, says Saxena. They also support heart and digestive health as well as natural immunity. Tart cherries Tart cherries and tart cherry juice contain concentrated amounts of melatonin, a hormone that helps your body regulate sleep-wake cycles, says Saxena. Studies show that they can help to reduce insomnia, plus they also contain other sleep-inducing agents like tryptophan (a precursor of serotonin). Since tart cherries can be a little bit harder to find than other fruits, Saxena suggests keeping some in your freezer and using them to make a smoothie. Nuts Nuts are great for a variety of health benefits, says Saxena, and they’re also a good late-night snack. Just don’t dish out a whole cup of nuts, she warns, because they do contain surprising amounts of protein and fat. In particular, she recommends walnuts and almonds – they contain natural melatonin as well as magnesium, which has the potential to reduce insomnia in adults. Popcorn While pre-packaged microwave popcorn most likely contains too much salt to be a good bedtime snack, popping your own can satisfy people who are craving snack foods like chips. Popcorn is also relatively filling – just don’t drown your bowl in butter and salt. Yoghurt Dairy products, while not consumed by everyone, have a lot of components that stimulate sleep, says Saxena. Something like yoghurt doesn’t require a lot of digestive processes, and even full fat yoghurt doesn’t have a ton of fat in it, making it easy to digest. Plus, it’s filled with amino acids, like tryptophan, which promote sleep. Green bananas Saxena says a greenish banana, “almost the colour of a tulip stem,” is a great evening snack. At this point, the banana is full of starch, which means it hasn’t yet become sugar, and this can be great for our gut bacteria and also helps to promote sleep. She adds that the banana should be firm and have a tiny bit of yellow in the midsection. If it has black spots, it’s too ripe to help with sleep and won’t provide a benefit. Warm milk The benefits of warm milk for sleep are well-documented, says Saxena. This is in part because milk contains tryptophan, an amino acid that promotes sleep. Warm fluids in general can relax our digestive muscles. “It can be a self-care moment when you’re having something warm,” Saxena says. “Your hands are wrapped around the mug and it’s a sensory experience.” Cottage cheese While cottage cheese has lots of protein, it also has the benefits of dairy, including amino acids, that help to promote sleep. It’s also nutrient-dense, containing calcium, magnesium, iron, and phosphorus, which are essential for bodily function. It can also be a good late-night snack for athletes, because it’s high in the protein casein, which helps to reduce muscle breakdown overnight. Still, stay away from other cheeses before bed – most are very high in fat and easy to overeat, warns Saxena. Oatmeal While people often think of oatmeal as a breakfast food, oats are high in melatonin and so can make a good bedtime snack. Like dairy products, oats also contain the amino acid tryptophan. You can also spice up your oatmeal with many of the other foods that are okay to eat before bed – tart cherries, yogurt, or almond butter, for example. Pasta If you’re really hungry, try some pasta – but keep the portion small and be careful to not load your dish with toppings that are high in protein or fat. For example, you don’t want to have a super-cheesy meatball pasta before bed, says Saxena. But a small serving of plain pasta with pesto sauce might do the trick. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/sleep/what-to-eat-before-bed-if-you-want-a-good-nights-sleep?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Our Partners

Over 60

News

Shop

Catalogues

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Games

Information

Keep up to date

Search

‘It’s time to give up on normal’: what winter’s weird weather means for the warm months ahead

40°C in August? A climate expert explains why Australia is ridiculously hot right now

No, your aches and pains don’t get worse in the cold. So why do we think they do?

Antarctic heat, wild Australian winter: what’s happening to the weather and what it means for the rest of the year

Snug but unsafe: your heater may be harming your health. What are your safest choices?

Doctor shares her holy grail tips for overcoming eye sensitivity

The must-visit winter travel destinations

The sad state of Aussie ski resorts ahead of winter holiday season

Paris in spring, Bali in winter. How ‘bucket lists’ help cancer patients handle life and death

Hospice nurse reveals six unexplainable "death bed phenomena"

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

Keep warm this winter without breaking the bank

Days are getting shorter and colder. 6 tips for sticking to your fitness goal

Sunscreen: why wearing it even in winter could be a good idea

Hydronic heating maintenance: Tips for a cosy winter

New outdoor cinema with Queen-size beds opening

“Bed of the future” baffles travellers

Why do I fall asleep on the sofa but am wide awake when I get to bed?

Why is Australia having such a warm winter? A climate expert explains

What to eat before bed if you want a good night’s sleep

Our Partners