Sunday, 17 September 2017

Five Effects of Late-Night Exercise on Sleep Quality


The effect of exercise on sleep cannot be over-emphasised. Regular exercise can lead to deeper and better quality sleep since it increases heart rate, releases adrenaline and raises body temperature.  Are these effects limited to exercising at a certain time only? Exercising at night, especially close to bedtime has always been thought of as bad and therefore avoided at all costs. What exactly are the effects of late-night exercise on sleep?

Leads to Better Sleep

According to The Sleep Holic having a good adaptive and more supportive memory foam mattress and doing late-night exercise can enhance sleep quality. A poll in 2013 by the National Sleep Foundation, concluded that exercise and good sleeping environment can help you sleep better regardless of the time it’s carried out.
The rapid temperature decline after exercise in combination with decreased blood pressure and reduced muscle tension can stimulate sleep. Exercise, albeit close to bedtime, is desirable to not exercising at all.

Greater Emotional Comfort

At any intensity, you may experience an increased feeling of emotional comfort before you sleep. This does not mean you will necessarily fall asleep faster because you undergo physiological stress placed on your body by the exercise.
It can still take you a while before you sleep because your body is trying to recover, but those moments before sleep are calmer and more relaxed.

Loss of Sleep
It is not only the timing of exercise that may affect sleep quality but the intensity of the workout involved. Your sleep may be negatively affected by a very intense workout done just before bedtime.
High intensity exercise may take you longer to fall asleep and when you do sleep, the sleep quality is much less. Instead of falling asleep immediately, more time was spent staring into space.

No Effect at All
Many people who engaged in moderate-intensity exercise at night indicated that, the exercise did not affect their sleep in any way. They did not feel much or any difference in their sleep patterns compared to being sedentary.
Those who exercise just before bedtime for at least 35 minutes have reported sleeping equally well in comparison to when they didn't exercise.

Better Late than Never
The best exercise time differs among individuals for various reasons. If late night exercise is the only time you can get active, go for it. However, if you are currently experiencing sleep problems, exercising close to bed time may worsen them. Find out what kind of effect late-night exercise has on your sleep habits and adjust accordingly.
It is recommended to exercise whatever time you can fit it in. If you have difficulty sleeping after late-night exercise, avoid working out close to bedtime. Spend at least one hour cooling down before you sleep. An active lifestyle is more desirable than a sedentary one.






Saturday, 16 September 2017

Project 365 week 37

Sunday

Well poor Teddy did not last long. By bedtime I had a rash all over my arms and over night had to take some oral steroids as he was also affecting my breathing. So sadly I had to phone them up and take Teddy back. No idea why I reacted to him as I had been fine with Lilly. Feel bad about it as we so badly want a dog.





Monday

Was the funeral today of my SIL2's dad. Obviously all his family had to be there and Ziggy was much to young to go to the service and the cremation. So I drove through to look after her. She was tired when I got there so I snuggled her to sleep, a special Grandma snuggle as she won't sleep in her Mum's arm and I woke her up an hour and a half later to feed her, change her and take her up for the Reception. I managed to get some crocheting done while she was sleeping.
Home to pick up Bob and take him to gymnastics.





Tuesday

We have had a wee visitor to the garden lately.









Wednesday

Had a quiet day at home doing some sewing. Was making a scrap quilt for an auction for a charity next month. Guess the brain was not working quite right as I managed to sew it all totally backwards. So it is now not a scrap quilt but just a normal quilt that needs a back. Still looks very pretty despite that. First sewing I have done in weeks as been too busy and too stressed to do any.





Thursday


Been sitting randomly crocheting the squares for a blanket I am making for the charity crafting auction next month. Nice small squares so only take about 25 mins each. Have thought about joining them in diamonds but not sure how to make the half triangles I would need for round the edge. Will look into it before I start sewing them together.









Friday

I have been approached by a journalist to do a magazine article as I filled in a survey on gransnet a while ago about grandchildren's names. She wanted some pictures of us all together so DD1 came in on her way back from Kilmarnock and I walked down and  brought the three wee ones up as the older two opted not to be in the pictures. I took a few other pictures of them playing but really liked this one of Dinky.




Saturday

We bought this the other week. Spotted it in the PDSA shop. Rather ironic after last week, but maybe one day. Might need to find a hairless dog....










Saturday, 9 September 2017

Project 365 week 36

Sunday

My task this weekend is chief babysitter. Sadly as Ziggy does not see us very often she does not really know us so every time she heard her mum's voice she would start crying. So as it was pouring with rain we took a stroll to Wetherspoon's and shared a breakfast, well lunch really.





Monday

Another wet day so DD2 and I went for a walk for some shopping and then in the afternoon when it dried up she went out with hubby did some more bits and pieces in the garden. Ziggy was not for settling and when I tried to put her up for a sleep she just screamed. So rather than leave her screaming I brought her down and snuggled her in on my knee and she calmed down and fell asleep.
SIL2 got a phone call from his sister to go as the Macmillan Nurses thought it was best.
Took her put the front and we played with the stones and a bucket.





Tuesday

DD2 was following SIL2 down to be with his parents His dad passed away this afternoon.
 As it was dry in the afternoon we decided to play at tourist and went to Bonawe Iron Foundry and then onto Glen Nant Nature reserve and did the 2.5 mile walk what had a waterfall as one of its highlights. Have to say we did not find the waterfall but did get some lovely views of Ben Cruachan.





Wednesday

Home for us today. Had planned on doing the tour of The Cruachan Power Station. Have passed it many times but usually have a dog in tow, but as we didn't we thought we would take the opportunity. Unfortunately the tours were fully booked for the next two hours and we could not be bothered waiting.
So we headed off at stopped at St Conan's Kirk instead, another place we have often thought to stop but so far have not done. I love churches and this one looked a few hundred years old despite being built it 1930.

Has a wee tea room attached to it and hubby had a hot chocolate with waffle and cream. All they had I could get was a bottle of water but she did give me permission to go  and get food of my own from the car.




Thursday

A dental appointment, I need a filling replaced and one of my front teeth has a chip that needs sorting. I bought some new wool to make a crochet blanket for a charity auction. Once the blanket is finished and on the online auction site I will give you a link if you want to put in a bid.




Friday

When we had driven home on Wednesday we stopped at Tarbet to buy a bottle of dandelion and burdock. The kiosk has stopped selling it so I could not get it. So DD3 bought me a dozen bottles and got them delivered from Amazon, such a nice surprise.






Saturday.

We got Teddy home today. We were suppose to pick him up at 1pm. So we had spotted a geocaching event local to the dog trust place and so decided to go and join in.

When we went for him we were told the behaviourist had actually been sent out with him. So we drove home to meet them.

So far as expected he is totally hyper, been here for about 7 hrs and don't think he has shut his eyes for more than ten seconds. This I am sure will settle once his stress levels settle. He does not seem to mind the lawn mower or the hoover and is happy to be brushed.  He sat very nicely with no scrounging when we ate our tea, and he loves to play with the teddies we bought him but did not take long in getting the stuffing out of them. He is a bit aggressive with the two dogs either side, which surprises us since he has been in a kennel with dogs either side and walked well enough when we had him on walks up there. Here is all strange to him so we are putting  his lead on when he goes out so we can get hold of him easier if he starts. He will soon learn the connection between him growling and being brought in.
Oh and he farts....a lot....




Sunday, 3 September 2017

Project 365 week 35

First blackberry picking of the season.Made into blackberry cup cakes and very yummy they were too.







Monday

A nice wee win came into the house.




Tuesday

Went back to see Teddy, our new dog to be. Then took a divert to Bothwell on the way home to see some of the scarecrows for the scarecrow fest that they have every year.Here is hubby showing two of them the picture he took of them.






Wednesday

Bob had a hospital appointment at the new children's hospital in Glasgow. DD1's mini bus does not get in the multi storey car park. So I volunteered to take them save her the hassle of parking in a nearby shopping mall and having to find connecting public transport. The hospital is amazing. So much to play with and walls full of interactive pastimes. I reckon you could take your kids for a day out there even if you don't have an appointment and they could spend the day having so much fun. Think science centre.
I did not take photos inside as too many children in there.





Thursday

Back to see Teddy. We now have a date to bring him home, Saturday 9th September.  Meet Teddy. He does have marking on the other side and most of the time his tail is curly.





Friday

Have come north for a few days. Up at Oban at DD2's. Thought we would have a few days away before we get Teddy. Stopped off at a few places but not as many as we had hoped for but we had a meeting we had to attend at half one so did not get on the road until nearer 3, so decided we will go back the way we came up, a different way than usual and do the geocaching on the way back instead. We wil make an earlier start back.

Did stop and loved the decoration inside these toilets.The flower patterns also covered the inside and outside of the doors.

Drove for miles behind a car that wandered all over the road, in the grass verge, hit the kerb more than once. across the white line. Drove as slow as about 10 mph in some parts and up to 40 in others. Ended up phoning the police to stop him before he caused an accident. We were actually in Oban before they found him.







Saturday

Our main reason for coming north was for hubby to rebuild the log store. So as SIL2 is away for the weekend D2 is helping him, So Ziggy and I went for a wander round the shops, into the park and then back via McCaigs Tower. Not much in the park she could play with as they are still building the park designed for the under 5's so we went and played with the mirrors and the wooden animal carvings in a sensory park.

This mirror made up look like we were upside down.






Sunday


Sunday, 27 August 2017

Project 365 week 34

Been a busy busy week and have not had five minutes to myself. No sewing or crocheting done, it seems to have been a week of go here go there do this and do that. Have been covering for holiday relief in a cleaning job I do when the normal cleaner takes her holiday.



Sunday

No overtime so Ziggy was still around when I got home. She spent time out in the garden learning about grass. She was fascinated by the texture and loved the fact she could pick it, and eat it of course. Her and Grandddad had about an hour of fun just picking and playing with the grass and a piece of pipe insulation which silly Granddad was using as a nose as well as popping on Ziggy's toes and hand.




Monday

Needed to do a bit of shopping so decided to take a walk along the river while I was in town anyway.





Tuesday

We took a run up to The Dogs Trust to find out a bit more about a few of the dogs we were interested in. Met one of them. Going back on Thursday for a second meet. Unfortunately the centre is an hour away so was a bit time consuming. Went for a walk up at Whitelees wind farm on the way home.





Wednesday

Took the car in to get the air con regassed. Fed up of stewing sat in traffic jams coming back from Glasgow and general day to day driving at this time of year. Also find it handy to unsteam windows in rainy winter weather as well. Took a walk along the river to kill the time I had to wait.







Thursday

Went back to see the dog again and refresh our minds on the history as was a lot of info thrown at us on Tuesday about various ones. The dog we are hoping to bring home needs a series of meetings before we can get him to make sure he bonds with us. Have to say they appear to be a much more professional organisation than the last one we got the dog from. The annoying thing is we probably got less than ten minutes with the dog despite being there for nearly 2 hrs.







Friday

Always try and do a baking so that I have something to take to work for eating in my break. Today I made time to make some peanut butter cookies, a quick simple recipe that requires little mixing. Added some sultanas to the recipe. Also made a banana loaf to use up some soft bananas.










Saturday

There was a competition running over on twitter and I managed to win a bag of buttons. I did read other people were winning dozens of packets but was not sure what I would do with dozens of packets so stopped at one.






Wednesday, 23 August 2017

Splish Splash - fun in puddles

If there is one thing guaranteed to make my grandchildren happy it is puddles. Big ones or little ones they all go splash and fill the wellies if they jump high enough. It is quite comical to watch Spud run along side the twins trying to copy them and she toddles along with no hope of keeping up but she doesn't seem to mind too much and toddles along as best she can. She is still quite unsteady on uneven ground but manages fine on the pavement.
We have had a few trips out lately. Firstly I will share our trip to the park across the road.

The park is a good place to take them especially as they are getting that bit older Minky likes to attach himself to some of the bigger children and generally goes off to play without me now. This is not a problem as the play area in the park is relatively small, I can see most of it from anywhere in the play area  and it is fenced off from the road. This allows me to put the two girls into the baby swings and push them. Dinky loves the swings and would let you push her all the way to the top of the trees the whole time she is there. Spud loves the swing as well and she giggles her head off as you push the two of them. But Spud gets fed up of being in the swing before Dinky does so the two of them get taken out as Spud is much to little to play unsupervised and at this point Dinky will play about as well.

Spud

Spud and Dinky


Spud in a puddle


Spud is still quite unsteady on her feet on an uneven surface so this puddle was sat down in more than once. She actually ended up splashing her hands in the puddle as well and having a ball.
Spud and Dinky in the puddle

Minky playing with an older child 

learning new ways to swing a swing 

all aboard 

up he goes 


On the way out the park the girls decided to play in the puddle and spent ages runnung back and forth through it. Minky meanwhile had walked on ahead.
the best bit of the park.



video



A few days previously we had been for a walk along the back road. Spud loves to walk so this makes the walk rather slow but it was not about the distance but the fun.
Mum had told them we were going to be looking for things like butterflies,cows and beasties. Minky was going to be looking for dinosaurs and Dinky was hoping to spot kangaroos.


yes they found a puddle 

and another one

she could not resist jumping. Bob looks on bored.

Bob and I ended up wandering away a bit and doing our own think while they played happily. 

where you find two of them you usually find the third. 

climbing on a gate

and spotting cows at another gate.


The simple pleasures are often the best and we all had a lot of fun on our short trips minutes from home. We did spot cows and bees and butterflies but no dinosaurs or kangaroos. 


Country Kids

Six home remedies for a better night of sleep

6 Home Remedies for a Better Night of Sleep.png
6 Home Remedies for a Better Night of Sleep
On average, a person falls asleep within about seven minutes, although many people can take up to one hour to doze off, according to the Sleep Advisor. Time is precious, so if you aren’t in that lucky number that is able to snooze in seven minutes flat, here are some easy at home remedies you can try for a better night of sleep:   


  1. Try a long hot bath or a relaxing shower
One of the easiest things you can do to fall asleep more quickly is to relax yourself with a long, hot bath, or a relaxing shower.  Bonus points if you have lotions, bath bombs, or other amazing additions to make your shower more of a spa experience.


2.    Use aromatherapy or soothing smells
As mentioned before, there are a lot of products that can help you out in the bath or shower, and many of them have delightful scents and amazing aromas.  The reason for this is that aromatherapy can have such positive effects on your mood and how relaxed you are.  If you have essential oils, try lavender for a better night’s sleep.
If you don’t, find anything that has a scent that appeals to you and relaxes you, whether it be a favorite body lotion or candle, a melter, or some kind of room fragrance.


3.     Listen to calming music
If there is a particular song or artist that always makes you feel peaceful, now would be a wonderful time to put on headphones and play it, softly.  Classical music especially can have soothing and calming effects, but the type of music that is must soothing varies from person to person.  


The most important thing is that you put the music into a cd player, computer, or portable sound system and turn off all of the flashing lights-  you don’t want a laptop, smart phone, or tablet within sight because the electronic glare can keep you awake even longer. Not to mention, it could tempt you to check e-mail, stocks, or local news— and that can make you even more anxious before sleep.


4.     Drink a glass of warm milk or tea
There’s an old wives tale you’ve probably heard that says a glass of warm milk will have you dreaming in no time.  There’s no scientific evidence to prove that this actually works— in fact, most people say that although milk may contain tryptophan which helps activate the neurotransmitters needed for sleep, that it doesn’t really do much without any carbohydrates to go along with it.  
In any case, it’s definitely comforting and something that may remind us of childhood, so that is probably why it works to put grown ups to bed. You can also try sleepy time or herbal tea, which is proven scientifically to help you fall asleep faster and better.


5.    Have lighter meals less often and limit eating before bed
According to WebMD, eating large meals throughout the day can lead to excessive heartburn, indigestion, GERD, and acid reflux, and eating a large meal before bed can keep you up all night.  It’s best to eat lighter, smaller meals throughout the day, and to avoid eating all together about an hour or two before bed.  


If you have to snack, it’s best to pick something small and full of protein, like a handful of nuts or meat.


6.    Try yoga at home or relaxation and meditation exercises
There are a lot of DVDs and YouTube videos that you can watch to aid meditation or relaxation.  You can try yoga, or some other kind of soothing exercise.  Nothing too extreme, because exercise can wake you up even more, especially if it’s cardiovascular in nature.  


A light stretching or meditation can go a long way to providing a wonderful night of sleep.  If you’re not sure what to do, or what type of stretching would work best for you, try laying in bed with the lights off, and visualizing yourself relaxed.  You may even visualize your “happy place” or dream vacation.   


Then, one by one, picture all of your fears and cares fading away.  You can flex and loosen each muscle group up and down your body to complete the exercise and have you out in no time at all.


The best part about these remedies is that they’re all things you should have on hand around the house, so you should have been able to do or get most of them in the comfort of your own home, and possibly even wearing pajamas!  You should be sleeping in no time if you follow all of these tips, and here are a few extras from Fun As a Gran, just in case Mister Sandman doesn’t come visit you right away. Sweet dreams!