Search

Beyond the spin, beyond the handouts, here’s how to get a handle on what’s really happening on budget night

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/peter-martin-682709">Peter Martin</a>, <a href="https://theconversation.com/institutions/crawford-school-of-public-policy-australian-national-university-3292">Crawford School of Public Policy, Australian National University</a> Three weeks from now, some of us will be presented with a <a href="https://budget.gov.au/">mountain</a> of budget papers, and just about all of us will get to hear about them on radio, TV or news websites on budget night. The quickest way to find out what the budget is really doing will be to listen to the treasurer’s speech, or to peruse online the aptly-named “<a href="https://treasury.infoservices.com.au/page/budget2023">glossy</a>” – a document that last year was titled “<a href="https://archive.budget.gov.au/2023-24/overview/download/budget_overview.pdf">Stronger foundations for a better future</a>”. <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=237&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=848&fit=crop&dpr=1 600w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=848&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=848&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=1066&fit=crop&dpr=1 754w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=1066&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/589444/original/file-20240422-23-vkinrm.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=1066&fit=crop&dpr=3 2262w" alt="Cover of 2023 budget glossy" /></a><figcaption>Glossies are used to make each budget attractive. <a class="source" href="https://archive.budget.gov.au/2023-24/overview/download/budget_overview.pdf">Commonwealth Treasury</a></figcaption></figure> But they will tell you exactly what the government wants you to hear, exactly as it wants you to hear it. If you are looking instead for the truth – what the government is actually trying to achieve and what it is holding itself and its officials to, I would suggest something else, tucked away on about page <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">87</a> of the main budget document. It is required by the <a href="https://www.legislation.gov.au/C2004A05333/latest/text">Charter of Budget Honesty Act</a> introduced in 1998 by Peter Costello, the treasurer under Prime Minister John Howard. On taking office in 1996, Costello set up a <a href="https://webarchive.nla.gov.au/awa/20101119021633/http://www.finance.gov.au/archive/archive-of-publications/ncoa/execsum.htm">National Commission of Audit</a> to examine the finances he had inherited from the Hawke and Keating governments, presumably with an eye to discovering they had been mismanaged. But the members of the commission weren’t much interested in that. Instead, they decided to deal with something more fundamental. <h2>Budget as you wish, but explain your strategy</h2> Governments were perfectly entitled to manage money in whatever way they wanted, and they were perfectly entitled to spend more money than they raised (which they usually do, it’s called a <a href="https://www.investopedia.com/terms/d/deficit.asp">budget deficit</a>). What the commission wanted was for governments to make clear what they were doing, and to spell out the strategy behind it. Only part of it was about being upfront with the public. The commission also wanted governments to be upfront with themselves – to actually develop frameworks for what they were doing, rather than doing whatever they felt like. The commission recommended a <a href="https://webarchive.nla.gov.au/awa/20101119021633/http://www.finance.gov.au/archive/archive-of-publications/ncoa/execsum.htm">Charter of Budget Honesty</a>, which among other things requires officials to prepare independent assessments of the finances before each election, requires budget updates six months after each budget, and requires <a href="https://www.aph.gov.au/About_Parliament/Parliamentary_Departments/Parliamentary_Library/pubs/BriefingBook45p/TaxExpenditures">tax expenditures</a> (tax breaks) to be accounted for like other expenditures. And it requires the publication and regular updating of a <a href="https://cdn.theconversation.com/static_files/files/3227/CBH_Fiscal_strategy.pdf">fiscal strategy statement</a>. <h2>Where treasurers hold themselves accountable</h2> The <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">fiscal strategy</a> can be thought of as an exam question set by the student who is being examined – something along the lines of “this is what you say you want your budget to achieve, please set out the means by which you plan to achieve it”. It turns out to have been exceptionally effective in getting governments to organise their thoughts, make budgets at least try to achieve something, and let the rest of us know what they are trying to achieve. Every few years, treasurers change the strategy, as is their right. Treasurer Jim Chalmers says he’ll change it again this budget, to de-emphasise the fight against inflation and to more greatly emphasise the need to <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/transcripts/press-conference-washington-dc-0">support economic growth</a>. His statement will tell us what’s behind his actions in a way the glossy words in his brochure and speech might not. <h2>The strategy that has signposted 26 years</h2> Previous statements have signposted all the important turns in what the budget is trying to do. The first, in <a href="https://images.theconversation.com/files/589686/original/file-20240423-16-rncqg3.PNG">1998</a>, committed Costello and Howard to achieving a budget surplus on average over the economic cycle and whenever “growth prospects remain sound”. Making that commitment more difficult was another “not to introduce new taxes or raise existing taxes over the term of this parliament”. Two years later, after the government had won an election promising a new goods and services tax, that commitment was <a href="https://images.theconversation.com/files/589692/original/file-20240423-18-q843xn.PNG">changed</a> to “no increase in the overall tax burden from its 1996-97 level”, a condition met by calling the GST a state tax. <h2>Hockey and Morrison wound back spending</h2> The Labor budgets from 2008 <a href="https://images.theconversation.com/files/589702/original/file-20240423-18-mikx6f.PNG">loosened</a> the tax target to the average share of GDP below the reference year, which they changed to the higher-tax year of 2007-08. The first Coalition budget under Treasurer Joe Hockey in 2014 changed the target from tax to spending, pledging to bring down the ratio of <a href="https://images.theconversation.com/files/589705/original/file-20240423-16-9spkdy.PNG">payments to GDP</a>, and pledging a surplus of 1% of GDP by 2023-24. Any new spending would be more than offset by cuts elsewhere, and if the budget did receive a burst of unexpected revenue it would be “banked” rather than spent. In 2018 Treasurer Scott Morrison reintroduced tax as a target, that he spelled out precisely. Tax was not to increase beyond <a href="https://images.theconversation.com/files/589706/original/file-20240423-16-b7gj5d.PNG">23.9%</a> of GDP. <h2>During COVID, Frydenberg spent big</h2> In 2020, in the face of a COVID-induced recession and soaring unemployment, Finance Minister Mathias Cormann and Treasurer Josh Frydenberg pushed the old strategy to one side. They would spend big now to keep the economy afloat so they wouldn’t have to spend more bailing it out later, and they wouldn’t return to their old concern about the deficit until the unemployment rate was “<a href="https://cdn.theconversation.com/static_files/files/3228/fs2020.pdf">comfortably below 6%</a>”. So well did they succeed that in 2021 Frydenberg made the momentous decision to keep going, abandoning the promise to return to worrying about the deficit when unemployment fell below 6%. Instead he promised to keep spending big until unemployment was “<a href="https://images.theconversation.com/files/589709/original/file-20240423-16-9pmpaf.PNG">back to pre-crisis levels or lower</a>”. The decision propelled unemployment down to a 50-year low of <a href="https://www.datawrapper.de/_/wPfXO/">3.5%</a>. Along with high iron ore prices, that one change of strategy has probably helped deliver Chalmers two consecutive budget surpluses – the one he announced last year for 2022-23, and the one he is set to announce this year for 2023-24. More of us have been in jobs <a href="https://www.finance.gov.au/publications/commonwealth-monthly-financial-statements/2024/mfs-january">paying tax</a>, and fewer have been out of jobs <a href="https://theconversation.com/half-a-million-more-australians-on-welfare-not-unless-you-double-count-227342">on benefits</a>. It’s a powerful demonstration of the real-world difference budget decisions can make, and the way in which the <a href="https://cdn.theconversation.com/static_files/files/3225/8787.pdf">fiscal strategy</a> tells the story.<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/228387/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-martin-682709">Peter Martin</a>, Visiting Fellow, <a href="https://theconversation.com/institutions/crawford-school-of-public-policy-australian-national-university-3292">Crawford School of Public Policy, Australian National University</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/beyond-the-spin-beyond-the-handouts-heres-how-to-get-a-handle-on-whats-really-happening-on-budget-night-228387">original article</a>. </div>

Money & Banking

Why do I need to get up during the night to wee? Is this normal?

<a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> It can be normal to wake up once or even twice during the night to wee, especially as we get older. One in three adults over 30 makes <a href="https://pubmed.ncbi.nlm.nih.gov/30085529">at least two</a> trips to the bathroom every night. Waking up from sleep to urinate on a regular basis is called <a href="https://www.ncbi.nlm.nih.gov/books/NBK518987/">nocturia</a>. It’s one of the most commonly reported <a href="https://pubmed.ncbi.nlm.nih.gov/32249998/">bothersome urinary symptoms</a> (others include urgency and poor stream). So what causes nocturia, and how can it affect wellbeing? <h2>A range of causes</h2> Nocturia can be caused by a variety of <a href="https://www.health.gov.au/sites/default/files/nocturia-going-to-the-toilet-at-night_0.pdf">medical conditions</a>, such as heart or kidney problems, poorly controlled diabetes, bladder infections, an <a href="https://www.nature.com/articles/s41598-023-44916-8">overactive bladder</a>, or gastrointestinal issues. Other causes include pregnancy, <a href="https://onlinelibrary.wiley.com/doi/10.1002/nau.24839">medications</a> and consumption of alcohol or caffeine before bed. While nocturia causes disrupted sleep, the reverse is true as well. Having broken sleep, or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055528/">insomnia</a>, can also cause nocturia. When we sleep, an antidiuretic hormone is released that slows down the rate at which our <a href="https://theconversation.com/is-urine-sterile-do-urine-therapies-work-experts-debunk-common-pee-myths-191862">kidneys produce urine</a>. If we lie awake at night, less of this hormone <a href="https://journals.physiology.org/doi/full/10.1152/ajprenal.00025.2023">is released</a>, meaning we continue to produce normal rates of urine. This can accelerate the rate at which we fill our bladder and need to get up during the night. Stress, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153377/">anxiety</a> and watching television <a href="https://www.ncbi.nlm.nih.gov/books/NBK518987">late into the night</a> are common causes of insomnia. <h2>Effects of nocturia on daily functioning</h2> The recommended amount of sleep for adults is between <a href="https://www.nhlbi.nih.gov/health/sleep/how-much-sleep">seven and nine hours</a> per night. The more times you have to get up in the night to go to the bathroom, the more this impacts <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3602727/#:%7E:text=Nocturia%20is%2C%20however%2C%20an%20important,(QoL)%20and%20general%20health.">sleep quantity and quality</a>. Decreased sleep can result in increased <a href="https://hqlo.biomedcentral.com/articles/10.1186/s12955-019-1251-5">tiredness</a> during the day, poor concentration, forgetfulness, changes in mood and impaired <a href="https://pubmed.ncbi.nlm.nih.gov/28425062/">work performance</a>. If you’re missing out on quality sleep due to nighttime trips to the bathroom, this can affect your quality of life. In more severe cases, nocturia has been compared to having a similar impact on <a href="https://www.racgp.org.au/getattachment/b43c05ba-e29e-47c3-b816-ec47ceeafe97/Nocturia-a-guide-to-assessment-and-management.aspx">quality of life</a> as diabetes, high blood pressure, chest pain, and some forms of arthritis. Also, frequent disruptions to quality and quantity of sleep can have longer-term health impacts. Nocturia not only upsets sleep, but also increases the risk of <a href="https://www.auajournals.org/doi/10.1097/JU.0000000000000459">falls</a> from moving around in the dark to go to the bathroom. Further, it can affect sleep partners or others in the household who may be disturbed when you get out of bed. <h2>Can you have a ‘small bladder’?</h2> It’s a common misconception that your trips to the bathroom are correlated with the size of your bladder. It’s also unlikely your bladder is <a href="https://youtu.be/blVmyrBPves">smaller</a> relative to your other organs. If you find you are having to wee more than your friends, this could be due to body size. A smaller person drinking the same amount of fluids as someone larger will simply need to go the bathroom more often. <figure><iframe src="https://www.youtube.com/embed/blVmyrBPves?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Can you have a small bladder?</figcaption></figure> If you find you are going to the bathroom quite a lot during the day and evening (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5903463/">more than eight times</a> in 24 hours), this could be a symptom of an overactive bladder. This often presents as frequent and sudden urges to urinate. If you are concerned about any lower urinary tract symptoms, it’s worth having a chat with your family GP. There are some medications that can assist in the management of nocturia, and your doctor will also be able to help identify any underlying causes of needing to go to the toilet during the night. <h2>A happy and healthy bladder</h2> Here are some tips to maintain a happy and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206217/">healthy</a> bladder, and reduce the risk you’ll be up at night: <ul> <li> make your <a href="https://theconversation.com/what-position-should-i-sleep-in-and-is-there-a-right-way-to-sleep-189873">sleep environment comfortable</a>, with a suitable mattress and sheets to suit the temperature </li> <li> get to bed early, and limit <a href="https://www.ncbi.nlm.nih.gov/books/NBK518987/">screens</a>, or activites before bed </li> <li> limit foods and drinks that irritate the bladder, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9811496/">coffee or alcohol</a>, especially before bedtime </li> <li> sit in a <a href="https://theconversation.com/does-it-matter-if-you-sit-or-stand-to-pee-and-what-about-peeing-in-the-shower-206869">relaxed position</a> when urinating, and allow time for the bladder to completely empty </li> <li> practice <a href="https://www.continence.org.au/about-continence/continence-health/pelvic-floor">pelvic floor muscle exercises</a> </li> <li> drink an adequate amount of fluids during the day, and avoid becoming <a href="https://www.health.gov.au/sites/default/files/nocturia-going-to-the-toilet-at-night_0.pdf">dehydrated</a> </li> <li> maintain a healthy lifestyle, eat <a href="https://journals.physiology.org/doi/full/10.1152/advan.00052.2023">nutritious foods</a> and do not do anything harmful to the body such as smoking or using illicit drugs </li> <li> review your medications, as the time you take some <a href="https://www.health.gov.au/sites/default/files/nocturia-going-to-the-toilet-at-night_0.pdf">pharmaceuticals</a> may affect urine production or sleep </li> <li> if you have <a href="https://pubmed.ncbi.nlm.nih.gov/28675633/">swollen legs</a>, raise them a few hours before bedtime to let the <a href="https://www.racgp.org.au/afp/2012/june/nocturia-a-guide-to-assessment-and-management">fluid drain</a>.<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/224160/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, Associate Professor of Science & Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, Senior Teaching Fellow, Medical Program, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</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-need-to-get-up-during-the-night-to-wee-is-this-normal-224160">original article</a>.

Body

All the reasons you might be having night sweats – and when to see a doctor

<a href="https://theconversation.com/profiles/siobhan-banks-18473">Siobhan Banks</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/linda-grosser-1461631">Linda Grosser</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> You’ve finished a workout, so you’re hot and drenched with perspiration – but soon you begin to feel cool again. Later, it’s a sweltering summer evening and you’re finding it hard to sleep, so you kick off the covers. Sweating is a normal part of the body’s cooling system, helping to release heat and maintain optimal body temperature. But regularly waking up during the night, soaked through from excessive sweating is not. Night sweats are <a href="https://www.mayoclinic.org/symptoms/night-sweats/basics/definition/sym-20050768">repeated episodes</a> of excessive or intense sweating at night. They are an unpleasant part of life for many people. Many conditions and factors can trigger night sweats by changing the body’s tightly regulated temperature set point, at which the body attempts to maintain its <a href="https://www.tandfonline.com/doi/full/10.4161/temp.29702">core temperature</a>. Some triggers are harmless (a hot bedroom) or even related to positive lifestyle changes (exercise). Others have an underlying cause like menopause, infection, disease or medication. <h2>Temperature control and sweating</h2> The hypothalamus, located in the brain, is part of the <a href="https://www.hormones-australia.org.au/the-endocrine-system/">endocrine system</a> and the temperature control centre for the body. It contains <a href="https://www.statpearls.com/point-of-care/29920#ref_19631766">temperature sensors</a> that receive information from nerve cells (thermoreceptors) located centrally (in the organs) and peripherally in the skin. Thermoreceptors detect changes in body temperature, sending signals back to the hypothalamus. These <a href="https://www.sciencedirect.com/science/article/pii/S1876034111000256">signals</a> will either activate sweating to cool the body or shivering to warm the body. <h2>Hormones and night sweats</h2> Anyone, regardless of age or gender, can experience night sweats. But women experience night sweats more often than men, largely because menopause and associated changing hormone levels are <a href="https://www.tandfonline.com/doi/abs/10.3109/13697137.2011.608596">a leading cause</a>. Approximately 80% of women experience <a href="https://link.springer.com/article/10.1007/s00737-007-0209-5">hot flashes</a> (also called hot flushes) or night sweats after <a href="https://www.menopause.org.au/hp/information-sheets/what-is-menopause">menopause</a> (when periods have ceased for 12 months) and during <a href="https://www.healthdirect.gov.au/perimenopause">perimenopause</a> (the time leading up to it). While both hot flashes and night sweats produce a feeling of overheating, they are different experiences associated with menopause. Hot flashes occur during the day, are transient episodes of flushing and may involve sweating. Night sweats occur at night and involve an intense period of <a href="https://www.proquest.com/docview/2821423865?accountid=14649">sweating</a>. Changing oestrogen levels are thought to impact norepinephrine and serotonin levels, two neurotransmitters that influence <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459071/#:%7E:text=%5B21%5D%20Estrogens%20stimulate%20the%20production,norepinephrine%20which%20disturbs%20hypothalamic%20thermostat">temperature regulation</a> in the hypothalamus. Hormones also influence night sweats in men, particularly those with low <a href="https://www.healthdirect.gov.au/testosterone">testosterone</a> levels, known as <a href="https://www.hormones-australia.org.au/endocrine-diseases/hypogonadism/">hypogonadism</a>. Around 38% of men aged 45 years or older have low testosterone <a href="https://www.scielo.br/j/ibju/a/RZqqfTn5tY6BFpV6rp3GMxJ/">levels</a> but it can affect men at any age. <h2>Infections, disease and medications</h2> When fighting infection, our body temperature often <a href="https://europepmc.org/article/nbk/nbk562334">rises</a>. This can stimulate sweating to cool and decrease body <a href="https://www.sciencedirect.com/science/article/pii/S1876034111000256">temperature</a>. Minor infections like the common cold can cause night sweats. They are also a symptom of serious infections such as human immunodeficiency virus (HIV) and diseases such as <a href="https://www.aafp.org/pubs/afp/issues/2020/0101/p34.html">Hodgkin’s</a> and <a href="https://link.springer.com/article/10.2165/00002018-200831020-00002">non-Hodgkin’s lymphoma</a>. However, night sweats are rarely the only symptom present. Medications such as selective serotonin reuptake inhibitors (SSRIs), corticosteroids, thyroid hormone replacement and methadone can cause night sweats. These medications affect parts of the <a href="https://link.springer.com/article/10.2165/00002018-200831020-00002">brain</a> and neurotransmitters that control and stimulate sweating. Regular alcohol (particularly alcohol dependence) and recreational drug use can also <a href="https://link.springer.com/article/10.2165/00002018-200831020-00002">increase the risk</a> of night sweats. <h2>Stress, snoring and strenuous exercise</h2> Night sweats are commonly reported by people with <a href="https://karger.com/spp/article-abstract/26/2/92/295722/Psychological-Sweating-A-Systematic-Review-Focused?redirectedFrom=fulltext">anxiety</a>. Psychological stress activates the body’s fight or flight system releasing neurotransmitters that increase heart rate, respiration, and blood pressure. This causes the body to heat up, at which point it starts sweating to cool the body back down. Night sweats may also increase anxiety, causing more sweating which in turn leads to less sleep and more anxiety. If anxiety causes night sweats and this causes distress, it’s best to get up, move around and engage in a <a href="https://www.calmclinic.com/anxiety/symptoms/night-sweats">calming routine</a>, preferably in a dark or dimly lit room. Night sweats have similarly been connected with sleep disorders like <a href="https://www.healthdirect.gov.au/obstructive-sleep-apnoea">obstructive sleep apnoea</a>, where the airway is repeatedly blocked during sleep and there is loud snoring. About one third of people with obstructive sleep apnoea regularly <a href="https://link.springer.com/article/10.1007/s11325-011-0502-4">experience night sweats</a>. The exact cause is undetermined but research shows it is linked with low blood oxygen levels (<a href="https://link.springer.com/article/10.1007/s11325-022-02701-3">hypoxemia</a>) and/or <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2009.00743.x">high blood pressure</a>. People can experience night sweats after high-intensity workouts. Vigorous exercise can stimulate the thyroid, <a href="https://www.ncbi.nlm.nih.gov/books/NBK500006/#:%7E:text=Thyroid%20hormone%20increases%20the%20basal,respiration%20rate%2C%20and%20body%20temperature">increasing basal metabolic rate</a> and body temperature for up to <a href="https://journals.lww.com/acsm-msse/Fulltext/2011/09000/A_45_Minute_Vigorous_Exercise_Bout_Increases.6.aspx">14 hours post exercise</a>. So night sweats can occur even after a vigorous morning workout. Night sweats can indicate overtraining and/or under-fuelling. If not enough calories are consumed to support the increase in training, blood sugar could drop and you could experience <a href="https://www.aafp.org/pubs/afp/issues/2003/0301/p1019.pdf">hypoglycaemia</a>, which can cause night sweats. <h2>When to seek help and 5 things to try</h2> There are <a href="https://www.aafp.org/pubs/afp/issues/2020/1001/p427.html">numerous</a> health conditions and medications that can cause night sweats and interfere with sleep. If night sweats are regular, distressing, interfere with sleep or are accompanied by symptoms such as fatigue or weight loss (not related to lifestyle or diet changes) talk to a doctor to help determine the cause. They might suggest alternative medications to any you’re taking or recommend tests or investigations. In the meantime, you can try the following ideas: 1. sleep in a cool room and use a fan if needed 2. don’t overdress for bed. Wear breathable cotton or linen pyjamas 3. choose lightweight bedding you can kick off. Avoid synthetic fibres and flannel bedding 4. consider a cooling mattress or pillow and avoid those (such as foam ones) that can limit airflow 5. avoid spicy foods, caffeine or alcohol before 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/211436/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/siobhan-banks-18473">Siobhan Banks</a>, Research professor, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> and <a href="https://theconversation.com/profiles/linda-grosser-1461631">Linda Grosser</a>, , <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South 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/all-the-reasons-you-might-be-having-night-sweats-and-when-to-see-a-doctor-211436">original article</a>.

Body

How to stay awake after a terrible night’s sleep

How to stay awake There are ideals and then there’s real life. In truth, you will at times find yourself tired but still obligated to stay alert. Here’s how to stay awake and make those moments as painless as possible. Play music This brain hack works best if you opt for something cheery, with a beat that’s strong and fast but not exhausting (100 to 130 beats per minute). Music with heart-rate lowering tempos – think 60 beats per minute or less – can actually induce sleep, so consider yourself warned. Go outside or place yourself near a bright light Your body takes its sleep-wake cues from light, so draw back the curtains and let in the sunshine. If it’s not a sunny day, fool your system into thinking it is by cranking the dimmer switch up to maximum, and ensuring your workspace is properly illuminated with task lighting. Drink water Dehydration increases sleepiness. According to Harvard Health, keeping yourself hydrated can help to curb fatigue. It doesn’t necessarily have to be water, either – there are plenty of hydrating drinks that can count towards your daily fluid intake, even caffeinated beverages! Exercise Aerobic activity pumps oxygen through your system and releases hormones that give you energy. There are plenty of other health benefits from increasing your physical activity level, of course. Stimulate your mind Boredom itself promotes fatigue. Break the cycle by starting a conversation, engaging in a new activity, or reading an article about a topic that interests you. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/how-to-stay-awake-after-a-terrible-nights-sleep" target="_blank" rel="noopener">Reader's Digest</a>.

Body

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

How a secret plan 50 years ago changed Australia’s economy forever, in just one night

<a href="https://theconversation.com/profiles/alex-millmow-4462">Alex Millmow</a>, <a href="https://theconversation.com/institutions/federation-university-australia-780">Federation University Australia</a> At a time when governments are timid, keener to announce <a href="https://www.pc.gov.au/inquiries/completed/productivity/report">reviews</a> than decisions, it’s refreshing to remember what happened 50 years ago today – on July 18 1973. Inflation had surged to <a href="https://www.datawrapper.de/_/vu9by/">14%</a>. Australia’s biggest customer, the United Kingdom, had joined the <a href="http://news.bbc.co.uk/onthisday/hi/dates/stories/january/1/newsid_2459000/2459167.stm">European Economic Community</a>, agreeing to buy products from it rather than Australia. And the newly formed Organisation of Arab Petroleum Exporting Countries had <a href="https://advisor.visualcapitalist.com/historical-oil-prices/">doubled</a> the price of oil. The tariffs imposed on imported goods to protect Australian manufacturers from competition were extraordinarily high. For clothing, they reached <a href="https://www.pc.gov.au/inquiries/completed/textile-clothing-footwear-1997/59tcf2.pdf">55%</a>; for motor vehicles, <a href="https://ro.uow.edu.au/cgi/viewcontent.cgi?article=1077&context=commwkpapers">45%</a>. Then, with absolutely <a href="http://andrewleigh.org/pdf/Trade%20liberalisation%20and%20the%20ALP.pdf">no</a> public indication he had been considering anything as drastic, at 7pm on Wednesday July 18, the recently elected prime minister Gough Whitlam made an <a href="https://pmtranscripts.pmc.gov.au/sites/default/files/original/00002971_0.pdf">announcement</a>. <h2>Every tariff cut by one quarter overnight</h2> From midnight, all tariffs would be cut by 25%. As Whitlam put it: “each tariff will be reduced by one quarter of what it is now”. <figure class="align-right "><figcaption></figcaption></figure> If Australian businesses (and the Australian public) were caught by surprise, it was because Whitlam had planned the whole thing in secret. He had given a six-person committee just three weeks to work out the details. Although the committee was chaired by the head of the Tariff Board, Alf Rattigan, and included an official from Whitlam’s own department, the department of industry and the department of trade, it met in an obscure location in Canberra’s civic centre rather than in public service offices, where the project might be discovered. Not included in the committee was a representative of the treasury, which its then deputy head John Stone said “<a href="https://cdn.theconversation.com/static_files/files/2744/Stone__The_Inside_Story_of_Gough%E2%80%99s_Tariff_Cut__in_The_Australian__18_July_2003..pdf">knew nothing</a>” about what was unfolding. But driving the work of the committee were two academic outsiders – Fred Gruen, an economics professor at the Australian National University and adviser to Whitlam, and Brian Brogan, an economics lecturer at Monash University who was advising the trade minister, Jim Cairns. <h2>Outsiders, not treasury insiders</h2> As economists rather than bureaucrats, Gruen and Brogan were able to see benefits where others saw entrenched interests. Going to the tariff board and asking for extra tariffs, whenever it looked as if your prices might be undercut by imports, had become a reflex action for Australian businesses. In the words of <a href="https://esavic.org.au/385/images/2013_GaryBanks.pdf">Gary Banks</a> – later to become head of the successor to the tariff board, the Productivity Commission: “it was not a shameful thing for a conga line of industrialists to be seen wending its way to Canberra”. Tariffs were good for business owners, although bad for their customers, who had to pay much higher prices and often got <a href="https://www.afr.com/opinion/bill-scales-the-rise-and-fall-of-the-australian-car-manufacturing-industry-20171018-gz3ky4">worse goods</a>. They were also good for government – bringing in tax revenue. Whitlam was more interested in bringing down inflation. His announcement said increased competition would "have a salutary effect upon those who have taken advantage of shortages by unjustified price increases which have exploited the public". Any firm seriously hurt by the extra imports could apply to a newly established tribunal for assistance, but the tribunal "should not provide relief as a matter of course – that is, simply because the question of relief had been referred to it". So Whitlam offered “rationalisation assistance” to encourage firms to refocus their operations, and “compensation for closure” where that couldn’t be done and production had to cease. For displaced workers, the 7pm announcement offered anyone who lost their job retraining, as well as "a weekly amount equal to his [sic] average wage in the previous six months until he obtains or is found suitable alternative employment." Over the next seven years, manufacturing employment fell by <a href="https://www.bitre.gov.au/sites/default/files/report_136_CHAPTER_6_WEB_FA.pdf">80,000</a>, but few of those job losses were immediate. Fifteen months after the 25% tariff cut, fewer than <a href="https://www.jstor.org/stable/20634782?seq=10">6,000</a> people had claimed the wage replacement offered on the night of the announcement. When Whitlam went to the polls a year after the cut in the double dissolution election of May 1974, 122 university economists signed an <a href="https://pmtranscripts.pmc.gov.au/release/transcript-3267">open letter</a> of support. The letter said the general thrust of the government’s policy responses had been in the best interests of the nation as a whole, and added, "more importantly, we seriously doubt that the previous government would have had the wisdom or the courage to undertake it. It had certainly given no indication of moving in that direction while it was in power, even though the need for such policies had become obvious". In its later days in office, the Whitlam government was roundly criticised for its irresponsible public spending. Ironically, in its approach to tariffs in the 1970s, it had taken the first steps in a neoliberal direction that characterised western governments of the 1980s. By acting boldly after decades of inaction, Whitlam showed what a government could do. It was a lesson his Labor successor Bob Hawke took to heart a decade later, when he floated the dollar, revamped Australia’s tax system and put in place a series of further cuts that reduced tariffs to near zero. It’s something we see less of today.<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/209378/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/alex-millmow-4462">Alex Millmow</a>, Senior Fellow, <a href="https://theconversation.com/institutions/federation-university-australia-780">Federation University 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/how-a-secret-plan-50-years-ago-changed-australias-economy-forever-in-just-one-night-209378">original article</a>.

Money & Banking

"A night in hospital and a trip to the burns unit later”: Concerned mum's warning against popular fruit

Warning: This article contains images that some readers may find distressing. A mother has taken to the internet and shared photos of her son’s severe burns that came as a result of him playing with a popular fruit. “A night in hospital and a trip to the burns unit later.” She began in her Facebook post. Her son Otis was playing happily outside with a lime in the sunshine, but the next day horror ensued. “It wasn’t until the next day that we noticed a rash appeared.” The mother said. The parents had assumed the rash must’ve been an allergic reaction to the lime juice, however, the rash quickly developed into a “horrific burn,” she added. The parents took Otis to the hospital where they were informed their son was suffering from a condition called phytophotodermatitis. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/Cku5QH2thxE/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/Cku5QH2thxE/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Tiny Hearts (@tinyheartseducation)</a> </div> </blockquote> Phytophotodermatitis, more commonly known as margarita burn, is a little-known condition which causes burns to the skin when a chemical called furocoumarin reacts to sunlight. The chemical is found in limes, citrus fruit and some plants. “The small lime he had been innocently playing with - had now burnt his skin horrifically!“ The mum said. “If our story can help raise awareness into phytophotodermatitis at least something good has come out of our horrific experience!” The woman has urged parents to be on the lookout for this little-known skin condition. To minimise the risks of phytophotodermatitis, <a href="https://www.healthline.com/" target="_blank" rel="noopener">Healthline</a> suggests washing hands and other exposed parts of the skin immediately after being outdoors, wearing gloves when gardening, putting on sunscreen before going outdoors and wearing long-sleeved tops and pants in wooded areas. Photo credit: Getty

Body

Richard Wilkins' big night out with Russell Crowe after his Oscars win

While Richard Wilkins has been hosting Nine's coverage of the Oscars red carpet for two decades, one year sticks in his memory as being particularly unforgettable. In 2001, Wilkins' second year hosting, he rubbed shoulders with the Hollywood elite on the red carpet before they went inside for the all important ceremony. He spoke with actor Russell Crowe, who later won the Best Actor award for his performance in Gladiator. Following the win, Wilkins and Crowe joined forces for the celebrations. "I was fortunate enough to be hanging out with him and his posse that night, roaring around town," the journalist remembers with a cheeky grin on his face. "When you win an Oscar, on Oscar night, the city is yours," says Dickie, before revealing they were driven around Los Angeles in two huge black SUVs to endless parties. "Popping into Elton John's party and going here and there and everywhere." Despite the fun and chaos of the afterparty, Wilkins explained that a lot of work goes into the coveted hosting gig. "I would spend weeks beforehand ringing all the publicists and telling them where we were gonna be," he said. Wilkins also shared that there a lot of people working behind the scenes on the big night, with producers feeding him information in an ear-piece before he conducts his interviews. "Having producers in my ear and saying Nicole's just arrived, she's wearing a blue dress. She's coming down there and then doing radio interviews and things," he says. "For me and my producer... you know you've earned your pay at the end of Oscars Day that's for sure." Image credits: Nine

Hot flushes, night sweats, brain fog? Here’s what we know about phytoestrogens for menopausal symptoms

<a href="https://theconversation.com/profiles/caroline-gurvich-473295">Caroline Gurvich</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>; <a href="https://theconversation.com/profiles/jane-varney-963066">Jane Varney</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/jayashri-kulkarni-185">Jayashri Kulkarni</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> While some women glide through menopause, <a href="https://pubmed.ncbi.nlm.nih.gov/26271251/">more than 85%</a> experience one or more unpleasant symptoms, which can impact their physical and mental health, daily activities and quality of life. Hot flushes and night sweats are the most common of these, affecting <a href="https://pubmed.ncbi.nlm.nih.gov/29393299/">75% of women</a> and the symptom for which most women seek treatment. Others include changes in weight and body composition, skin changes, poor sleep, headaches, joint pain, vaginal dryness, depression and brain fog. While menopause hormone therapy is the most effective treatment for menopausal symptoms, it is sometimes not recommended (such as following breast cancer, as there is conflicting evidence about the safety of menopause hormone therapy following breast cancer) or avoided by people, who may seek non-hormonal therapies to manage symptoms. In Australia it is estimated <a href="https://pubmed.ncbi.nlm.nih.gov/26224187/">more than one-third</a> of women seek complementary or alternative medicines to manage menopausal symptoms. But do they work? Or are they a waste of time and considerable amounts of money? <h2>What’s on the market?</h2> The <a href="https://pubmed.ncbi.nlm.nih.gov/30868921/">complementary or alternative interventions</a> for menopausal symptoms are almost as varied as the symptoms themselves. They include everything from mind-body practices (hypnosis, cognitive behavioural therapy and meditation) to alternative medicine approaches (traditional Chinese medicine and acupuncture) and natural products (herbal and dietary supplements). There is some evidence to support the use of <a href="https://pubmed.ncbi.nlm.nih.gov/23435026/">hypnosis</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/22336748/">cognitive behaviour therapy</a> for the treatment of hot flushes. Indeed these therapies are recommended in <a href="https://www1.racgp.org.au/getattachment/bfaa5918-ddc4-4bcb-93cc-d3d956c1bbfd/Making-choices-at-menopause.aspx">clinical treatment guidelines</a>. But there is less certainty around the benefit of other commonly used complementary and alternative medicines, particularly nutritional supplements. The most popular <a href="https://pubmed.ncbi.nlm.nih.gov/26224187/">nutritional supplements</a> for hot flushes are phytoestrogens (or plant estrogens). This trend has been driven in part by <a href="https://www.dailymail.co.uk/femail/article-11915645/HRT-not-supplement-created-experts-women-RAVING-effects.html">supplement companies</a> that promote such agents as a safer or more natural alternative to hormone therapy. <h2>What are phytoestrogens?</h2> Phytoestrogens are plant-derived substances that can show oestrogen-like activity when ingested. There are numerous types including isoflavones, coumestans and lignans. These can be consumed in the form of food (from whole soybeans, soy-based foods such as tofu and soy milk, legumes, wholegrains, flaxseeds, fruits and vegetables) and in commercially produced supplements. In the latter category, extracts from soy and red clover yield isoflavones and flaxseed gives us lignans. Because declining oestrogen levels drive menopausal symptoms, the theory is that consuming a “natural”, plant-based substance that acts like oestrogen will provide relief. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?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/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/528788/original/file-20230529-17-mh3zlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="Soy-rich foods on a table: edamame, soy milk, soy sauce" /></a><figcaption>Phytoestrogens can be consumed in foods like tofu or soy milk. <a class="source" href="https://www.shutterstock.com/image-photo/soy-bean-tofu-other-products-187030769">Shutterstock</a></figcaption></figure> <h2>What does the evidence say?</h2> In the case of isoflavones, initial support came from <a href="https://pubmed.ncbi.nlm.nih.gov/23562010/">epidemiological data</a> showing <a href="https://pubmed.ncbi.nlm.nih.gov/15919681/">women in Asian countries</a>, consuming a traditional, phytoestrogen-rich diet (that is, one including tofu, miso and fermented or boiled soybeans), experienced fewer menopausal symptoms than women in Western countries. However, several factors may influence the effect of dietary phytoestrogens on menopausal symptoms. This includes gut microbiota, with research showing only around <a href="https://pubmed.ncbi.nlm.nih.gov/15919681/">30% of women</a> from Western populations possess the gut microbiota needed to convert isoflavones to their active form, known as equol, compared to an estimated 50–60% of menopausal women from Japanese populations. Circulating oestrogen levels (which drop considerably during menopause) and the <a href="https://academic.oup.com/humupd/article/11/5/495/605995">duration of soy intake</a> (longer-term intake being more favourable) may also influence the effect of dietary phytoestrogens on menopausal symptoms. Overall, evidence regarding the benefit of phytoestrogens for hot flushes is fairly mixed. A <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001395.pub4/full">Cochrane review</a> synthesised study results and failed to find conclusive evidence phytoestrogens, in food or supplement form, reduced the frequency or severity of hot flushes or night sweats in perimenopausal or postmenopausal women. The review did note genistein extracts (an isoflavone found in soy and fava beans) may reduce the number of hot flushes experienced by symptomatic, postmenopausal women, though to a lesser extent than hormone therapy. Another <a href="https://pubmed.ncbi.nlm.nih.gov/36253903/">recent study</a> showed marked reductions in hot flushes in women following a low fat, vegan diet supplemented with daily soybeans. However, it was questioned whether concurrent weight loss contributed to this benefit. In Australia, <a href="https://ranzcog.edu.au/wp-content/uploads/2022/05/Managing-menopausal-symptoms.pdf">clinical guidelines</a> do not endorse the routine use of phytoestrogens. <a href="https://www.nice.org.uk/guidance/ng23/chapter/Recommendations#managing-short-term-menopausal-symptoms">Guidelines for the United Kingdom</a> note some support for the benefit of isoflavones, but highlight multiple preparations are available, their safety is uncertain and interactions with other medicines have been reported. <h2>Can phytoestrogens help the psychological symptoms of menopause?</h2> Less research has explored whether phytoestrogens improve psychological symptoms of menopause, such as depression, anxiety and <a href="https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150">brain fog</a>. A recent systematic review and <a href="https://pubmed.ncbi.nlm.nih.gov/33987926/">meta-analysis</a> found phytoestrogens reduce depression in post- but not perimenopausal women. Whereas a more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9022873/">recent clinical trial</a> failed to find an improvement. Some research suggests phytoestrogens may reduce the <a href="https://www.sciencedirect.com/science/article/pii/S0960076015301254?via=ihub">risk of dementia</a>, but there are no conclusive findings regarding their effect on menopausal brain fog. <h2>The bottom line</h2> At present there is uncertainty about the benefit of phytoestrogens for menopause symptoms. If you do wish to see if they might work for you, start by including more phytoestrogen-rich foods in your diet. Examples include tempeh, soybeans, tofu, miso, soy milk (from whole soybeans), oats, barley, quinoa, flaxseeds, sesame seeds, sunflower seeds, almonds, chickpeas, lentils, red kidney beans and alfalfa. Try including one to two serves per day for around three months and monitor symptoms. These are nutritious and good for overall health, irrespective of the effects on menopausal symptoms. Before you trial any supplements, discuss them first with your doctor (especially if you have a history of breast cancer), monitor your symptoms for around three months, and if there’s no improvement, stop taking them.<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/204801/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/caroline-gurvich-473295">Caroline Gurvich</a>, Associate Professor and Clinical Neuropsychologist, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>; <a href="https://theconversation.com/profiles/jane-varney-963066">Jane Varney</a>, Senior Research Dietitian in the Department of Gastroenterology, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a>, and <a href="https://theconversation.com/profiles/jayashri-kulkarni-185">Jayashri Kulkarni</a>, Professor of Psychiatry, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> 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/hot-flushes-night-sweats-brain-fog-heres-what-we-know-about-phytoestrogens-for-menopausal-symptoms-204801">original article</a>. Images: Getty

Body

MP proposes schools remain open until night-time

A NSW Liberal MP has proposed that Australian schools should remain open until 6pm to better accommodate “modern employment”. During his maiden speech to parliament, Member for Ryde Jordan Lane said that "local schools should become hubs for after-school activity”, where the government guarantees that a child can remain on school campuses after 3pm. "It affords parents flexibility, while at the same time making school a place for extracurricular excellence," he said. "By engaging providers and community organisations, we avoid overworking our tirelessly hardworking teachers but expose more children to rounded experiences, such as coding classes, culture and language, art, dance, music and sport. "I care deeply about the academic results that our students are able to achieve, and about ensuring they can compete on a global stage, but I care even more that our education system helps us to create a new generation of Australians with the content of character we need to be successful as a country.” The move could lead to an extra year of education as a result of the extended hours of teaching, Lane added. "Greater flexibility for parents, a productivity and employment boost to the state, financial relief from the high cost of child care and an injection of hope for potential but reluctant parents who, like me, struggle to rationalise how to afford, in terms of both time and money, children, a home and equal employability between partners," he said. Image credit: Getty / Instagram

Legal

John Travolta’s iconic suit snatches a sweaty sum at auction

John Travolta’s sweat stains have hit the market, snagging a staggering sum, alongside the iconic Saturday Night Fever white three-piece suit. The look rose to international fame when Travolta - as Tony Manero - took to the dancefloor in the 1977 classic, joining Stephanie Mangano for an intense disco dance competition. But it was the film’s promotional imagery that truly immortalised the suit - despite popular, yet incorrect, belief that Travolta had flaunted it during his solo ‘Night Fever’ dance. In posters - as well as on VCR, DVD, and CD covers - Travolta can be seen with his right arm in the air, on a dancefloor, white polyester front and centre. As Costume designer Patrizia von Brandenstein explained to the New York Post, they were looking for “a white, three-piece suit: dressy, inexpensive and polyester. There was a producer who thought a black suit would be more elegant. But heroes wear white; it’s as simple as that. “The pastel suits were nice and pretty, but John’s character is very much a hero. Plus, it needed to be something that a boy who works in a paint store would be able to afford. I think the suit sold for $150 or $200.” Initially purchased off the rack in Brooklyn for $100, the jacket - with matching waistcoat, flared trousers, black shirt, and Travolta’s 45-year-old sweat stains - was expected to fetch up to $250,000 USD (~$374,000 AUD) when it went under the hammer at Los Angeles’ Julien’s Auctions. Despite its distinct lack of a thorough cleaning, the suit did find a new home, with a buyer dishing out a total of approximately $388,692 AUD to call it their own. As a spokesperson for the auction house explained, “This suit is considered to be one of the most iconic costumes in cinema history. It is one of only two known to exist that was used during production. It has never been exhibited or sold at auction before. “It has become emblematic of not only the film but of the whole disco era.” The suit in question was actually one of a few purchased by the film’s costume designer - two were used on set, rotated in and out while the other dried, and another was used for promotional material - and was given to Julien’s Auctions by an anonymous collector who had received it from Saturday Night Fever’s director, John Badham in 1991. As for why the iconic outfit was being sold in its unique condition, the executive director of Julien’s Auctions had a simple explanation. “The sweat is how you know it’s authentic,” Martin J Nolan told The Guardian. “It was incredibly hot during filming, so you can still see the sweat marks around his waist. We never wash memorabilia. People want the stains, the DNA, particularly when a suit like this one hasn’t been auctioned before.” Images: Getty

Movies

Immerse yourself at the Lakemba Ramadan Markets

The night markets in celebration of the holy month of Ramadan have once again hit the streets of Lakemba from 5pm till late. Popular for the street-long stalls filled with delicious dishes from different countries, the culturally diverse event is open to everyone. The markets run for a month, until the end of the Ramadan. A must go-to event, the markets are spectacular for a night out with the family and friends to culturally immerse yourself. The most talked about meal is the camel burger – which you would likely have to wait a while for, thanks to the line stretching literally hundreds of metres. But, it is totally worth it. If it’s something that you’ve always wanted to try and you want to skip the queues, then here’s a hint: head over at 5pm before those who are fasting slowly make their way over. Other main meals could include rotis with beef or chicken curry, satay chicken skewers, or murtabak – which is a thin dough filled with eggs and onions, Of course, at every event there are chips on a stick which are a favourite for the kids. If you’re a sweet tooth, you are not short on options with stalls and stalls of knafeh, a decadent sweet cheese dish topped up with pistachio and rose water. You can also get simple desserts such as chocolate dipped strawberries, or turkish ice cream rolled through pistachios. To freshen up, you must try the fresh lemonade, or if you want something on the warmer side then try the milky drink sahlep, which is also topped with rose water. You can of course find Turkish coffee at a few stalls but otherwise, the world is your oyster at Haldon St in Lakemba. The best way to get there is by train, as there’s a stop conveniently just around the corner. Do not drive as you won’t be able to leave for a while. Images: Sahar Mourad

Food & Wine

Sleepless nights can affect your memory

One-third of a life span is a massive slice of time to spend with our eyes closed, but there's a very good reason humans need so much sleep. We just don't know what it is. What does sleep do to our brains? Like a sleep-deprived student trying to muddle through a morning exam, scientists trying to unravel this enduring mystery have been labouring in a heavy fog. But a new study could help answer this fundamental question, suggesting those hours of slumber allow the brain to rewire the crucial connections between the brain's neurons that clog up when we're awake. This nightly reset is vital for building and preserving memory, as well as our ability to learn new skills and engage with our waking realities, according to the German researchers. But just one sleepless night may be all it takes to stop the brain's ability to recalibrate its connections, overloading its synaptic activity and ultimately hampering its ability to form and retain new memories, according to the research paper published on Wednesday in <a href="http://nature.com/articles/doi:10.1038/ncomms12455" target="_blank" rel="noopener">Nature Communications</a>. The researchers set out to test the "synaptic homeostasis hypothesis" that a good night's sleep allows the brain's neuron signals to cut through the chaotic "noise" and improve its capacity to encode, or remember, new information. It is virtually impossible directly test this theory in humans. Using non-invasive transcranial magnetic stimulation (TMS), the research team was able to indirectly compare the synaptic activity in the brains of 20 individuals (aged between 19 and 25) after one night's sleep or after one night of sleep deprivation. The research team used small magnetic pulses to zap the motor cortex - the region responsible for movement - to trigger a muscle twitch in participant's left hands. After their sleepless night, participants needed a much lower pulse to activate the hand muscles compared their well-rested counterparts, suggesting their sleep-deprived brains were more excitable, said the researchers lead by psychiatrists Dr Christoph Nissen at Freiburg University, Germany. The researchers then used the magnetic pulses to imitate the brain activity used to encode new memories. The sleep-deprived participants showed a weaker synaptic response and performed worse in a word-pair memory exercise. Their blood samples also showed reduced BDNF, a molecule that regulates synaptic plasticity needed for memory and learning. "Our study provides the first evidence for sleep-wake-dependent dissociation of associative and homeostatic synaptic plasticity in humans," the researchers concluded. The results may pave the way for effective treatments for neuropsychiatric disorders. There is some evidence the experimental treatment - therapeutic sleep deprivation - can improve mood among people with major depression. The findings suggest the therapy shifts the brain of a depressed patient "into a more favourable window of associative plasticity", the authors suggested. Overall, "the findings were a significant step towards a better understanding of basic mechanisms for health performance and potential alterations in neuropsychiatric disorders," they concluded. What’s the minimum amount of sleep you can survive on before your cognitive performance is affected? Let us know in the comments below. Written by Kate Aubusson. First appeared on <a href="http://Stuff.co.nz" target="_blank" rel="noopener">Stuff.co.nz.</a> Images: Getty

Body

Lisa Wilkinson's big night out after Channel 10 cancels Christmas bash

Lisa Wilkinson has celebrated her exit from The Project at a boozy Christmas party with her colleagues. The 62-year-old presenter partied the night away with Peter Helliar and Waleed Aly, as they drank margaritas and celebrated the festive season. Lisa shared some snaps of the evening on her Instagram page, writing, "That’s a Christmas wrap for The Project…and a fond farewell to five fabulous years for me. 👋🥰" "(And yes those are margaritas…and no, this time I’m not drinking alone - swipe left and you’ll see why🥂😂)." <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/p/CmQdktzLhzt/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CmQdktzLhzt/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Lisa Wilkinson (@lisa_wilkinson)</a> </div> </blockquote> Lisa has a margarita bar at the party dedicated to her, in reference to when she was spotted sipping on a margarita while dining out alone back in March. The Project Christmas party was a welcome surprise for the cast and crew of the show, as just days prior, Channel 10 announced it had cancelled its staff Christmas party following a disastrous year of poor ratings, high-profile resignations and cancelled shows. According to an insider, things are "worse than imagined" as the network fiercely battles it out with rival stations in a desperate bid to attract advertising dollars. Staff were left devastated when owner Paramount announced there will be no Christmas celebrations at the last hour. Image credits: Instagram

Here’s how you can bag a night at Bag End

While many visitors to New Zealand’s Hobbit movie set have gone there and back again, no-one has had the chance to stay overnight - until now that is. In celebration of the 10th anniversary of The Hobbit: An Unexpected Journey, Airbnb will be offering a few lucky fans the opportunity to spend the night at the original movie set. Winners will score one of three overnight stays at the set in Waikato, with access to the Hobbit Holes, Millhouse and The Green Dragon Inn, a private tour of the movie set, and an evening banquet in the Green Dragon - think beef and ale stew, fresh bread, chickens and ale. Two decades after the working farm caught the attention of Lord of the Rings director Peter Jackson, the farm’s owner Russell Alexander said he was excited to offer guests the experience of living like a Hobbit. “We’ve welcomed millions of passionate fans to the Hobbiton Movie Set, but never before has anyone had the opportunity to spend a night in Middle-earth,”he said. “I am delighted to share the beauty of my family’s farm and pleased to be hosting this iconic location on Airbnb for fans from around the world.” The three two-night stays will come with a four-guest limit and cost $NZ 10 ($AU 9.46) a night to mark the 10th anniversary. Each of the stays will take place on March 2-4, 9-11 and 16-18. Unsurprisingly, there are some rules for the lucky guests who stay on-set, with plenty of references to the Hobbit and Lord of the Rings sagas, including “no unexpected parties”, “magical rings permitted, but keep them secret, keep them safe”, “straying far at night is discouraged, thanks to multiple troll sightings of late”, and “pony parking” available only at the Green Dragon Inn. To go in the running, applicants can request to book one of the stays from Wednesday December 14. Applicants must have a history of positive reviews on Airbnb, have an Airbnb profile and be over the age of 18. To enter, head <a href="https://news.airbnb.com/hobbiton/" target="_blank" rel="noopener">here</a>. Images: Airbnb

Real Estate

What position should I sleep in, and is there a ‘right’ way to sleep?

After 50 years of research, eminent Stanford University sleep researcher William Dement reportedly <a href="https://www.physoc.org/magazine-articles/book-review-why-we-sleep-by-matthew-walker/" target="_blank" rel="noopener">said</a> the only solid explanation he knows for why we sleep is “because we get sleepy”. Even though sleep may be, as one researcher <a href="https://www.nationalgeographic.com/science/article/to-discover-the-point-of-sleep-scientists-breed-flies-that-nod-off-on-demand" target="_blank" rel="noopener">put</a> it, “the only major behaviour in search of a function”, it clearly does <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546" target="_blank" rel="noopener">matter</a> for our health and wellbeing. But are we doing it right? What does the research say about sleeping position? <h2>Is there a correct position to sleep in?</h2> Most people <a href="https://nsuworks.nova.edu/ijahsp/vol2/iss1/7/" target="_blank" rel="noopener">prefer</a> to sleep on their <a href="https://doi.org/10.2147/NSS.S145777" target="_blank" rel="noopener">side</a>. This is good to hear, as those who lie on their backs are more likely to be <a href="https://doi.org/10.1093/sleep/6.1.52" target="_blank" rel="noopener">poor sleepers</a> or have <a href="https://doi.org/10.1378/chest.118.4.1018" target="_blank" rel="noopener">breathing difficulties</a> during the night. In most cases, we tend to move around quite a lot during the night. <a href="https://doi.org/10.2147/NSS.S145777" target="_blank" rel="noopener">One study</a> of 664 sleepers found, on average, that participants spent about 54% of their time in bed sleeping on their side, about 37% on their back, and about 7% on their front. Males (especially those aged under 35) tend to be most restless, with <a href="https://doi.org/10.2147/NSS.S145777" target="_blank" rel="noopener">more</a> position shifts, and arm, thigh, and upper-back movements during the night. This may not be a bad thing, as allowing your body to move during the night is generally a good idea. During sleep, your body will keep track of any pain or discomfort and adjust position accordingly. This is why we usually avoid developing <a href="https://journals.sagepub.com/doi/10.1177/15347346221081603" target="_blank" rel="noopener">bedsores</a> (or pressure ulcers) in everyday life. If you find you can’t move because your partner (or dog) is taking up too much room in the bed, consider switching sides or getting a larger bed. And don’t tuck yourself in too tightly; give yourself some room to move around on either side. Being comfortable is key. There is <a href="https://www.oarsijournal.com/article/S1063-4584(19)30543-6/fulltext" target="_blank" rel="noopener">no quality research</a> providing clear evidence for an “optimal sleep position”. Your age, weight, environment, activities and whether you’re pregnant, all <a href="https://academic.oup.com/sleep/article/15/2/143/2742862" target="_blank" rel="noopener">play a role</a> in which sleep position is best for your body. Ideally, we can find a position that helps us get a good night’s sleep, and one that avoids us waking up in any pain. Even with our chosen position, some layouts are better than others. In one <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0260582" target="_blank" rel="noopener">study</a>, people who rested in a position where there is a rotation of the spine (such as the unsupported side position), woke up with more pain in the morning. Nonetheless, although some forms of side-sleeping may cause a bit of load on the spine, it appears the side positions, in general, are still better than the <a href="https://nsuworks.nova.edu/ijahsp/vol5/iss1/6/" target="_blank" rel="noopener">other options</a>. <h2>What pillow should I choose?</h2> Choosing the right pillow is vital for a good night’s sleep. A lack of support for the head and neck during sleep has been found to severely impact <a href="https://theconversation.com/whats-a-t7-vertebra-and-what-happens-when-you-injure-it-2-experts-explain-156947" target="_blank" rel="noopener">spine</a> alignment, and cause <a href="https://www.clinbiomech.com/article/S0268-0033(21)00083-8/fulltext" target="_blank" rel="noopener">muscle problems</a> such as neck pain, shoulder pain and <a href="https://www.youtube.com/watch?v=ZqwGTso2Wmc" target="_blank" rel="noopener">muscle stiffness</a>. Promisingly, the pillow <a href="https://doi.org/10.1016/j.clinbiomech.2021.105353" target="_blank" rel="noopener">material</a> does not appear to affect the spine. Instead, the shape and the height is what matters. A U-shaped pillow may help you have a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0003687015300338" target="_blank" rel="noopener">longer night’s sleep</a>, and a roll-shaped pillow can reduce morning pain and bedtime pain in those suffering from <a href="https://pubmed.ncbi.nlm.nih.gov/9502063/" target="_blank" rel="noopener">chronic pain</a>. Unfortunately, science has not given us an answer on what is the <a href="https://www.oarsijournal.com/article/S1063-4584(19)30543-6/fulltext" target="_blank" rel="noopener">optimal mattress</a>. With everyone sleeping differently, this would be hard to compare over the long term. However, there are bad mattresses. If your bed is sagging, has lost its firmness, develops noisy springs, or shows clear signs of wear and tear, consider changing your mattress. Rotating the mattress can help with its longevity and improve comfort. This should be done <a href="https://www.sleepfoundation.org/mattress-information/should-you-flip-or-rotate-your-mattress" target="_blank" rel="noopener">at least</a> one to two times per year. <h2>Other tips for a restful night’s sleep</h2> Set a cooler room temperature. The ideal temperature for sleep is <a href="https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep" target="_blank" rel="noopener">18.3℃</a> (ranging between 15-19℃); <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446217/" target="_blank" rel="noopener">higher temperatures</a> can affect sleep. Allow some airflow in the room. Besides bringing nice, fresh air, it also clears away any accumulated heat, keeping us nice and <a href="https://link.springer.com/article/10.1007/s00484-007-0120-9" target="_blank" rel="noopener">cool</a> during the night. Some medications, such as certain types of <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.841181/full" target="_blank" rel="noopener">antihistamines</a>, may make it easier to get to sleep. On the other hand, stimulants such as caffeine can drastically affect the <a href="https://pubmed.ncbi.nlm.nih.gov/27527212/" target="_blank" rel="noopener">quality</a> of your sleep. Finally, be sure not to go to bed with a full bladder, as having to get up at night to <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/nau.24839" target="_blank" rel="noopener">wee</a> can impact sleep. This article originally appeared on <a href="https://theconversation.com/what-position-should-i-sleep-in-and-is-there-a-right-way-to-sleep-189873" target="_blank" rel="noopener">The Conversation</a>. Image: Shutterstock

Body

These 13 bizarre facts about dreams might keep you up at night

We all do it Dreaming is a natural brain function, and all human beings do it. But some people never remember their dreams, according to experts. Your dreams have meanings as well. You become sexually aroused Psychologists say that both men and women become sexually aroused while dreaming (even if the dream has no sexual content). Smoking can affect your dreams People who have quit a longtime smoking habit report having very vivid dreams for several weeks after stopping. Time spent dreaming Average amount of time spent dreaming per night: 1.5 to 2 hours. Some people dream during the day as well. Schizophrenics experience ‘waking dreams’ Scientists believe schizophrenics suffer from irregular REM sleep, and that the hallucinations and delusions they experience may actually be ‘waking dreams.’ Nightmares during pregnancy are good Studies show that women who experience nightmares during pregnancy have easier births than women who don’t. Dreams tend to be negative Negative emotions, such as anxiety, are more commonly felt during dreams than positive ones. Joy, mirth, music The Old English word dream, which etymologists believe is the origin of our word dream, meant ‘joy,’ ‘mirth,’ or ‘music.’ The soul is awake The Raramuri people of northern Mexico believe that dreams are the result of one’s soul ‘waking’ or ‘sobering,’ and seeing the world more clearly than usual. (Raramuri families often wake up and discuss their dreams during the night.) The longest dreams happen in the am The longest dreams – up to 45 minutes long – usually occur in the morning. Birds also dream Birds, like humans, experience rapid eye movement (REM) during sleep and show brain wave activity similar to that of humans. This suggests that birds dream. Reptiles also dream Reptiles also experience brain activity during sleep that suggests they too may dream. (Fish do not.) One US president dreamed that he was paralysed For most of his life, US President Lyndon Johnson had nightmares that he was paralysed. Maybe it was hinting at something? Written by Bathroom Readers Institute. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/conditions/sleep/these-13-bizarre-facts-about-dreams-might-keep-you-up-at-night" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a> Image: Shutterstock

Mind

Stay the night in King Charles’ most unusual home

Among the 450 people who live in the village of Viscri, Transylvania, one occasional resident is Prince Charles (now the newly crowned King Charles III). In this central Romanian region, you’ll find a cottage belonging to the future King of England, who has a property portfolio spanning London’s Clarence House and Highgrove House in Gloucestershire to a farmhouse in Wales and Dolphin House in the Isles of Sicily. Known as the Prince of Wales’ Guesthouse, the relatively humble abode can be booked by the public, except on the few days a year he stays there himself. Charles purchased the home in 2006, as an extension of his interest in supporting Romanian tourism and traditional practices. One room, dubbed Aunt Ida’s Room, includes a “traditional Transylvanian drawer bed” according to <a href="https://zalan.transylvaniancastle.com/" target="_blank" rel="noopener">the property’s website</a>, while another, called the Prince’s Room, comes with baroque furniture and textiles, along with a double bed and bathtub. The property includes an additional five bedrooms that vary in size, with all rooms equipped with wardrobes, toiletries, safes, books, umbrellas, and heating through central heating and/or wood-burning ceramic stoves. A night’s stay, including dinner and a drink on arrival, tours, transport, activities and breakfast on the day you depart, will set you back between €157 and €167 ($AUD 231-245), with all proceeds going to the Prince of Wales Foundation in Romania. “The Prince of Wales hopes that his guesthouse will encourage more people to visit Transylvania and in this way promote sustainable development,” the website reads. “We strive to offer affordable, yet financially sustainable holidays in this authentic Transylvanian environment.” The royal has been a frequent visitor to Romania for the past 20 years and set up his foundation in the country to support the preservation of traditional farming and highlight the importance of historic buildings. Images: Getty Images / The Prince of Wales’s Guesthouses in Transylvania (Facebook)

Real Estate

Tips to guarantee you the BEST night sleep of your life!

Getting a good night’s sleep (unfortunately) requires more than slipping on your comfiest pyjamas, turning down the bedding and plonking your head on your pillows. In fact, while we catch Zs we pass through several crucial stages of sleep – each which has its own functional purpose. For instance, we alternate between non-REM (rapid eye movement) for the purpose of restoring the body and also REM sleep which is when we dream and this is the stage in which the brain is restored. At different stages in life, the time we spend in these stages can vary, however, there is one constant: a good night’s rest means sleep should be continuous and uninterrupted. So no matter what age you are, you should always make it a priority to ensure a night in your bed makes you feeling well rested when you wake. While there is much written about what you should and shouldn’t be doing before bedtime to guarantee you have a good night’s slumber (for example, limit technology, relax and make sure you bedroom is a sanctuary), have you read about how what you eat can dictate how well you sleep? As well as there being some foods you shouldn’t eat before bed, there are also some that will help nudge you into a sweet slumber. Furthermore, the timings around putting food in your mouth can also impact your Zs. For instance, it’s a good idea to stop eating a couple of hours before lights out according to the Sleep Health Foundation as eating close to bedtime can affect your deep sleep function. Here are some things to do to better manage what you eat before bed: Cut the caffeine  If you’re having trouble with sleep, try eliminating caffeine from your diet by lunchtime. As a natural central nervous system stimulant, caffeine can rev you up, sometimes for hours and thus affect you easily gliding into a good night’s rest. Ban the booze  Whilean evening tipple may seem like a great idea to help you unwind from you day, it may also keep you up at night. At first, alcohol enhances the effects of gamma-aminobutyric acid (GABA), a chemical messenger in the brain, which signals you to relax and makes you sleepy. Because the effects are enhanced, the brain cells that secrete GABA stop making so much of it. Once the alcohol effects subside (usually within two or three hours), you will have a GABA deficiency that can result in poor sleep later in the night. Dine at “early bird special” time Nodding off too soon after you’ve just downed a sizable meal can make it hard to nod off into dreamland. Lying down slows the digestive process and can send stomach acids involved in digestion creeping back up into your throat, which can result in indigestion and acid reflux – so general un-comfortableness. Instead, keep your dinners small so you don’t have any pesky discomfort when you want to lie down and fall asleep. Hiatus the hot Spicy foods linger in the stomach for longer during the digestion process, which causes the stomach to secrete more acid. In turn you can end up with heartburn and reflux and the more acid there is in your stomach, the more uncomfortable you may feel when you are vertical. Image: Getty

Caring

Man slammed for wanting to get "proper night's sleep" away from newborn baby

A mother has sparked outrage online for considering letting her adult son move home in order to "get a proper night's sleep" away from his newborn baby. An anonymous woman based in the UK shared a post to the parenting forum Mumsnet to garner opinions on her dilemma, which was met with overwhelming criticism. She admitted she is not "enamoured with this idea", but explained he wants to "concentrate on going to work". Explaining the situation, the woman wrote, "[My son, 27] and his girlfriend recently had a baby. As you'd expect they are being woken up during the night." "[My son] has asked if he can move back in Monday - Friday so he can get a proper night's sleep so he can concentrate on going to work and do his job effectively." "[My husband] thinks the idea is outrageous and he should just 'get on with it', I feel a bit confused as to why he is even asking." "Surely other new parents don't do this? I get sleep deprivation is hard, but I am not overly enamoured with this idea. But I don't want to be unsupportive either - how would you respond?" The post welcomed a flood of criticism, with many saying her son should be responsible and she should "tell him to grow up". One wrote, "Your husband is right. How would you have felt if he'd left you 5 days a week when your son was a baby?! Have a word with your son and tell him to grow up." Another said, "You say no for the sake of his girlfriend's wellbeing. You could also sit him down and explain this is what everyone else with kids goes through." Someone else explained, "I'd respond that if he abandons his partner with a newborn, it's likely to end his relationship. So, no." Another person agreed, "Wow. How about he thinks of his wife's need to get some sleep too and takes the time to do his share of the night-time care?" Image credits: Getty Images

Family & Pets

Our Partners

Over 60

News

Shop

Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

Games

Information

Keep up to date

Search

Beyond the spin, beyond the handouts, here’s how to get a handle on what’s really happening on budget night

Why do I need to get up during the night to wee? Is this normal?

All the reasons you might be having night sweats – and when to see a doctor

How to stay awake after a terrible night’s sleep

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

How a secret plan 50 years ago changed Australia’s economy forever, in just one night

"A night in hospital and a trip to the burns unit later”: Concerned mum's warning against popular fruit

Richard Wilkins' big night out with Russell Crowe after his Oscars win

Hot flushes, night sweats, brain fog? Here’s what we know about phytoestrogens for menopausal symptoms

MP proposes schools remain open until night-time

John Travolta’s iconic suit snatches a sweaty sum at auction

Immerse yourself at the Lakemba Ramadan Markets

Sleepless nights can affect your memory

Lisa Wilkinson's big night out after Channel 10 cancels Christmas bash

Here’s how you can bag a night at Bag End

What position should I sleep in, and is there a ‘right’ way to sleep?

These 13 bizarre facts about dreams might keep you up at night

Stay the night in King Charles’ most unusual home

Tips to guarantee you the BEST night sleep of your life!

Man slammed for wanting to get "proper night's sleep" away from newborn baby

Our Partners

News

Shop

Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

Games

Information

Keep up to date

Search

Beyond the spin, beyond the handouts, here’s how to get a handle on what’s really happening on budget night

Why do I need to get up during the night to wee? Is this normal?

All the reasons you might be having night sweats – and when to see a doctor

How to stay awake after a terrible night’s sleep

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

How a secret plan 50 years ago changed Australia’s economy forever, in just one night

"A night in hospital and a trip to the burns unit later”: Concerned mum's warning against popular fruit

Richard Wilkins' big night out with Russell Crowe after his Oscars win

Hot flushes, night sweats, brain fog? Here’s what we know about phytoestrogens for menopausal symptoms

MP proposes schools remain open until night-time

John Travolta’s iconic suit snatches a sweaty sum at auction

Immerse yourself at the Lakemba Ramadan Markets

Sleepless nights can affect your memory

Lisa Wilkinson's big night out after Channel 10 cancels Christmas bash

Here’s how you can bag a night at Bag End

What position should I sleep in, and is there a ‘right’ way to sleep?

These 13 bizarre facts about dreams might keep you up at night

Stay the night in King Charles’ most unusual home

Tips to guarantee you the BEST night sleep of your life!

Man slammed for wanting to get "proper night's sleep" away from newborn baby

Our Partners

Join Over60