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Sleep is one of the five factors of good health and is within our control. THEO SHEMANSKY lists ways to improve your sleep and your health with it.

Sleep is vitally important to our the amount of light and darkness in a health. Ignore it and you risk more day. You will get most of your deep sleep than just feeling tired. between 10pm and 2am. The body does

Habits and routines are powerful and not go into deep sleep phases after 2am. make it easier to set yourself up for success. 6. Complete darkness and complete By incorporating the following principles silence – Your body is sensitive to light. into your bedtime routine, both the quality Window coverings need to be as black as and quantity of your sleep will improve, possible, and light emitting devices such and with it your fitness and health. as clocks and phones need to be kept 1. No caffeine after 10am – Caffeine has a outside of the bedroom. half-life of six hours, so aim to have your 7. Try and wake up without an alarm – last dose 12-14hrs before you plan to go This means you wake up when you are to bed. Also look to avoid alcohol in the ready to or meant to. evening as its sedative effect will 8. Invest in a good mattress, pillow and actually cause disruption to the different blanket – A good pillow, mattress, phases of sleep. blanket and sheets matters to your sleep. 2. Limit liquids in the last two hours 9. Track the quality and quantity of your before bedtime – This will assist in sleep – Anything that is measured preventing your bladder from waking improves. Start with a sleep journal you during the night. beside your bed and log how long you 3. Stop using all screens one hour before sleep for and how you rated your sleep. bedtime – Blue light is emitted by TVs, 10. Walk it out – If you have been in bed laptops, computers, phones, tablets etc awake for more than 25-30 minutes and it negatively impacts sleep. don’t stay in bed as your brain will 4. Bring the bedroom temperature to “learn” that your bed is the place to stay between 17-20C – This will hasten the awake rather than sleep. Do something speed with which you go to sleep and minimal in dim light such as reading, deepen the phases of sleep as well. until tired and then go back to bed. 5. Lights out by 10pm – Our body’s rhythm Theo Shemansky is a movement (the circadian rhythm) runs according to specialist. Visit fitmedpulse.com Maximise the amount of oxygen you take in with each breath and enjoy the benefits, writes TRISTAN HALL.

Your lungs are fully formed in your pressure. It’s your easy route to full mid-20s when they can hold oxygen exchange, when incoming around six litres of air. By your oxygen is traded for carbon dioxide. 40s, lung capacity can decline. 2. Strengthen core and upper body.

As you age, aside from respiratory Do some exercises that work your diseases, most deterioration in lung core. This will build up your diaphragm capacity is due to poor cardiovascular muscles. Use hand weights to work arms health and loss of muscle strength, but and shoulders. This improves posture and that can be changed. bone density and strengthen the chest.

The lungs are supported by the 3. Get more from your walks. diaphragm and the ribcage, so the health Vary your daily walk so you breathe of these affects how well lungs function. harder. You could try a hilly road, walk

Better breathing has countless on soft sand or add a stairway. Carrying benefits including calming your nerves, hand weights can help. The point is to get lifting mood, focusing mental attention, your heart rate and breathing rate up. helping you sleep and improving posture. This will increase the oxygen exchange Here are some way to help breathe better: and improve lung capacity. 1. Switch to diaphragm breathing. Tristan Hall is an exercise physiologist.

Lie down comfortably on your back. Visit fullcirlcewellness.com.au Place one hand on your upper chest and the other just below your rib cage.

Breathe in slowly through your nose AND THE WINNERS ARE… so your stomach moves out against your Congratulations to the winners of the lower hand. The hand on your chest competition to win a copy of Tom’s should remain as still as possible. Inhale Law Fit Happens by veteran personal deeply. Exhale through pursed lips while trainer Tom Law. tightening your stomach muscles, letting They are Sue Whiting of Traveston them fall inward. and Tony and Stella Gerlach, of

Diaphragm breathing can slow your Buderim. heartbeat and lower and stabilise blood

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RangeCare has provided community care since 1986. Decades later, we are conƟnuing to support the community’s changing needs to help you l ive yourbest life! As well as the tradiƟonal Aged Care Services, we are now offering the following NEW services to help you maintain your independence at home;

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x In-Home Haircuts Technology Equipment Loans & Support Services Drop Off & Pick Up Pharmacy Service Food Services—New partnerships with local cafes & restaurants Technology Based Social Support Programs Order, Collect & Delivery Personal Shopping Service