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Christmas drinks anyone? Why alcohol before bedtime leaves you awake at 3am, desperate for sleep

<a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/charlotte-gupta-347235">Charlotte Gupta</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/chris-irwin-249481">Chris Irwin</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a>; <a href="https://theconversation.com/profiles/grace-vincent-1484516">Grace Vincent</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>, and <a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> You’ve come home after a long day at work, you have dinner, put the kids to bed, and then you have your usual nightcap before drifting off to sleep. Or, perhaps you’re at the pub for the work Christmas party, and you think you’ll just have one more drink before heading home. That last drink might help you fall asleep easily. But your nightcap can also wreck a good night’s sleep. How could it do both? Here’s what’s going on in your body when you drink alcohol just before bedtime. And if you want to drink at the Christmas party, we have some tips on how to protect your sleep. <h2>What happens to my body when I drink?</h2> Soon after you drink, alcohol enters your bloodstream and travels to your brain. <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1530-0277.1998.tb03695.x">There</a>, it affects chemical messengers known as neurotransmitters and <a href="https://pubmed.ncbi.nlm.nih.gov/2700603/">slows down communication</a> between nerve cells. Certain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040959/">regions of the brain</a> are particularly vulnerable to the effects of alcohol. When alcohol interacts with cells in these regions, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826822/">overall effect</a> leads to those characteristic feelings of relaxation, lowered inhibitions, slurred speech, and may induce feelings of drowsiness and lethargy. Alcohol can also have immediate effects on the heart and circulatory system. Blood vessels widen, resulting in a <a href="https://link.springer.com/article/10.1007/s11906-021-01160-7">drop in blood pressure</a>, which can make you feel dizzy or lightheaded. <h2>What happens soon after a nightcap?</h2> Drinking alcohol before sleeping is like flipping a switch. At first, alcohol has a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826822/">sedative effect</a> and you will probably feel <a href="https://pubmed.ncbi.nlm.nih.gov/23347102/">more relaxed</a> and <a href="https://www.nature.com/articles/s41598-020-62227-0#:%7E:text=In%20this%20large%2C%20population%20based,sleep%20(cross%20sectional%20analyses).">drift off easily</a>. At this point, you still have a high level of alcohol in your blood. But don’t be fooled. As your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/">processes the alcohol</a>, and the night goes on, alcohol actually <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12621">disrupts your sleep</a>. <h2>And later that night?</h2> As your body processes the alcohol and your blood alcohol level drops, your brain rebounds from the drowsiness you would have felt earlier in the night. This disturbs your sleep, and can wake you up <a href="https://journals.sagepub.com/doi/10.1300/J465v26n01_01">multiple times</a>, particularly in the second half of the night. You may also have vivid and stressful <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/">dreams</a>. This sleep disruption is mainly to the deep, “rapid eye movement” or REM sleep. This type of sleep plays an important role in regulating your emotions and for your cognitive function. So not getting enough explains why you wake up feeling pretty lousy and groggy. Drinking alcohol before bedtime also tends to mean you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/?source=post_page---------------------------">sleep less overall</a>, meaning important rest and recharge time is cut short. There are also <a href="https://pubmed.ncbi.nlm.nih.gov/31234199/">long-term impacts</a> of alcohol on sleep. Moderate and heavy drinkers consistently have <a href="https://academic.oup.com/sleepadvances/article/3/1/zpac023/6632721">poor sleep quality</a> and more <a href="https://www.nature.com/articles/s41598-020-62227-0#:%7E:text=In%20this%20large%2C%20population%20based,sleep%20(cross%20sectional%20analyses).">sleep disturbances</a> over time. <h2>How about the Christmas party then?</h2> If you plan to drink this holiday season, here are some tips to minimise the effect of alcohol on your sleep: <ul> <li> swap every other drink. Try swapping every second drink for a non-alcoholic drink. The more alcohol you drink, <a href="https://academic.oup.com/sleep/article/44/1/zsaa135/5871424?casa_token=okbJAuf8TXUAAAAA:ye_q-DACToxvj8H3IVaiKrjNkDhHZnl-LKJdds3iteaKyzJFuHUzitlRv45DqxNO-FraDRAlQMV53z8">the more</a> sleep disruption you can expect. Reducing how much you drink in any one sitting can minimise the effect on your sleep </li> <li> avoid drinking alcohol close to bedtime. If you give your body a chance to process the alcohol before you go to sleep, your sleep will be less disrupted </li> <li> eat while you drink. Drinking on an empty stomach is going to worsen the effects of alcohol as the alcohol will be absorbed <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1467-3010.2006.00588.x?casa_token=TQiCqcbasYAAAAAA:GbEvnTT82aB3_sPfmJLOQXIV3ivjnbZdIoP2_XZBa8IDZ0YLaPxNfE6DMHLgH7obnpA22VDsM4vyGZV4dQ">faster</a>. So try to eat something while you’re drinking </li> <li> ditch the espresso martinis and other caffeinated drinks. <a href="https://www.sciencedirect.com/science/article/pii/S1087079207000937?casa_token=NJsobF-C-vwAAAAA:opzPjrglPdZTwXEo7rHil5vm0a1K3KmXw9vp0Het-eRHZEWbfRAA40vgicU3Z5kC8x7uEJF39C8">Caffeine</a> can make it hard to get to sleep, and hard to stay asleep </li> <li> be careful if you have sleep apnoea. People who have sleep apnoea (when their upper airway is repeatedly blocked during sleep) can be even more impacted by drinking alcohol. That’s because alcohol can act as a muscle relaxant, <a href="https://academic.oup.com/sleep/article/5/4/318/2753287">leading to</a> more snoring, and lower oxygen levels in the blood. If you have sleep apnoea, limiting how much alcohol you drink is the best way to avoid these effects </li> <li> drink plenty of water. Staying hydrated will help you <a href="https://academic.oup.com/sleep/article/42/2/zsy210/5155420">sleep better</a> and will hopefully stave off the worst of tomorrow’s hangover.<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/216834/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/charlotte-gupta-347235">Charlotte Gupta</a>, Postdoctoral research fellow, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>; <a href="https://theconversation.com/profiles/chris-irwin-249481">Chris Irwin</a>, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a>; <a href="https://theconversation.com/profiles/grace-vincent-1484516">Grace Vincent</a>, Senior Lecturer, Appleton Institute, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a>, and <a href="https://theconversation.com/profiles/saman-khalesi-366871">Saman Khalesi</a>, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/christmas-drinks-anyone-why-alcohol-before-bedtime-leaves-you-awake-at-3am-desperate-for-sleep-216834">original article</a>.

Body

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

<a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> After a long day, you flop onto the sofa and find yourself dozing off while watching TV. The room is nice and warm, the sofa is comfortable, and the background noise of the TV lulls you to sleep. Then a loved one nudges you awake and reminds you to go sleep – in bed. But when you get there, you find to your frustration that you’re wide awake. Why does sleep come so easily on the sofa but not always in bed? <h2>Why is it so easy to fall asleep on the sofa?</h2> <a href="https://www.sleepfoundation.org/circadian-rhythm/sleep-drive-and-your-body-clock#:%7E:text=Sleep%2Fwake%20homeostasis%20balances%20our,that%20it's%20time%20to%20sleep.">Sleep pressure</a> is one reason why you fall asleep on the sofa. This refers to the strength of the biological drive for sleep. The longer you’ve been awake, the greater the sleep pressure. Your body clock or <a href="https://www.thensf.org/what-is-a-circadian-rhythm/">circadian rhythm</a> is another factor. This tells you to be awake during the day and to sleep at night. Your environment will also impact how likely it is you fall asleep. You might have just <a href="https://theconversation.com/health-check-food-comas-or-why-eating-sometimes-makes-you-sleepy-44355">eaten a meal</a>, your very comfortable sofa is in a warm room, with dim lighting and maybe a TV program in the background. For many people, this environment is perfect for falling asleep. So by the end of the day, sleep pressure is strong, your circadian rhythm is telling you it’s time for sleep and your environment is cosy and comfortable. <h2>What happens after a nap on the sofa?</h2> If you’ve had a nap on the sofa before heading to bed, your sleep pressure is likely much lower than it was before your nap. Instead of having more than 16 hours of wakefulness behind you, you’ve just woken up and therefore have less sleep pressure. This can make it much harder to fall asleep in bed. If you just fell asleep on the sofa for five minutes, you might not have too much trouble getting to sleep in bed. This is because a nap that short is unlikely to reduce your sleep pressure very much. But if you were asleep for an hour, it might be a different story. Your sleep cycles might also be working against you. Most sleep cycles are about <a href="https://www.researchgate.net/profile/Mary-Carskadon/publication/287231408_Normal_Human_Sleep_An_Overview_Principles_and_Practice_of_Sleep_Medicine_MH_Kryger_Ed/links/5db0c338299bf111d4c026c5/Normal-Human-Sleep-An-Overview-Principles-and-Practice-of-Sleep-Medicine-MH-Kryger-Ed.pdf">90 minutes long</a>. They start with light sleep, progress to deep sleep, and then end with light sleep again. If you wake up during deep sleep, you’re probably going to feel groggy – and it might be easy to get back to sleep when you go to bed. But if you wake up during light sleep it could be harder to fall asleep again in bed. The activities you might do when you get up from the sofa – like turning on bright lights or brushing your teeth – can also make you feel more alert and make it harder to sleep when you get to bed. <h2>Why can’t I fall asleep in my own bed?</h2> There are other reasons why falling also in your bed could be challenging. Many people experience anxiety about falling asleep. They <a href="https://pubmed.ncbi.nlm.nih.gov/24005330/">worry</a> about getting enough sleep or falling asleep fast enough. In such cases, getting into bed can be associated with feelings of stress and apprehension, which make it even harder to sleep. It might be easier to fall asleep on the couch, where there is less stress involved. It might also be harder to fall asleep in bed because of poor <a href="https://www.sleepfoundation.org/sleep-hygiene">sleep hygiene</a>. This refers to your pre-sleep behaviours and sleep environment. Good sleep hygiene, or healthy sleep habits, includes having a regular routine before bed, a dark, quiet room to sleep in, and not using your mobile phone in bed. For many people who don’t have good sleep hygiene, their behaviours before bed and their bedroom environment might not be conducive to sleep. <h2>How can I make it easier to fall asleep in bed?</h2> First, make sure your room is dark, quiet and comfortable. In winter this might mean putting a heater on 20 minutes before you go to bed or taking a heat pack to bed with you. In summer, you might consider air conditioning or a fan to make your bedroom comfortable for sleeping. If you find it easy to fall asleep with the TV on, you might like to play “<a href="https://www.youtube.com/watch?v=2iL1Ce1PZFM&t=1s">white noise</a>” in your bedroom as you fall asleep. Some evidence suggests this may make it <a href="https://www.sciencedirect.com/science/article/pii/S1087079220301283#abs0010">easier to fall asleep</a> by masking other disruptive noises. Your behaviour before bed also impacts how easy it is to fall asleep. Making sure you follow the same bedtime routine every night (including going to bed at the same time) can help. Also, even though it’s hard, try not to look at your phone while you’re in bed. Scrolling on your phone before bed can make it <a href="https://ieeexplore.ieee.org/document/8329667">harder to sleep</a> due to both exposure to blue light and the potentially stressful or alerting effect of the content you interact with. <h2>In a nutshell</h2> The best way to make it’s easier to fall asleep in your bed is to avoid falling asleep on the sofa in the first place. This will ensure all the sleep pressure you build up during the day will be directed towards a deep sleep in your bed.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/208371/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/madeline-sprajcer-1315489">Madeline Sprajcer</a>, Lecturer in Psychology, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> and <a href="https://theconversation.com/profiles/sally-ferguson-64">Sally Ferguson</a>, Director, Appleton Institute, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-fall-asleep-on-the-sofa-but-am-wide-awake-when-i-get-to-bed-208371">original article</a>.

Body

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

“Stay awake!”: Incredible bodycam footage of Jeremy Renner rescue

WARNING: DISTRESSING CONTENT - VIEWER DISCRETION ADVISED. It’s been three months since Jeremy Renner almost lost his life to a horrific <a href="https://www.oversixty.com.au/health/caring/hollywood-actor-hospitalised-after-freak-snowplow-accident" target="_blank" rel="noopener">snow plough accident</a>, and new footage has surfaced from the incident. In a gut-wrenching video, medics can be seen desperately trying to save the Hawkeye actor after his 6,500kg Snowcat vehicle ran him over on New Years Day, 2023. Renner was left in critical condition with extensive injuries at the scene of the incident in Lake Tahoe, Nevada. The Marvel star was using his snow plough to clear a path out of his home following a massive snowstorm, according to the New York Post. The mighty storm saw over 35,000 people without power in the area. New police bodycam footage from the Washoe County Sheriff’s Office showed the scene just moments after Renner’s devastating accident. The footage shows a team of five medics in a desperate attempt to save the star, who suffered blunt chest trauma and orthopaedic injuries. “It was horrible. I thought he was going to die, man. I’m holding him and his colour is just going,” a person at the scene said. Renner’s accident occurred just moments after he stepped in to save his nephew, Alexander Fries, from the path of the snow plough. Police bodycam footage captured Fries explaining what had happened to his uncle. “He went up and turned around, got out to tell me something and then that’s when it started coming at me, like, full force,” he told officers. “That’s when he tried to jump back in there. Right where his blood is at, that’s right where it all happened.” “He tried to jump on it, into the thing, and it took him under,” he added. An emergency call from the incident was also released, which heard the actor’s neighbour telling emergency services that Renner had been “crushed” by the snow plough. On the call, the frazzled neighbour can be heard asking for the emergency crew’s time of arrival as he explained Renner’s “shallow” breaths were “getting shorter” and that the actor had started to “drift off” to sleep. Renner lost a significant amount of blood and underwent surgeries with round-the-clock care from medics after he was flown to Renown Regional Medical Centre in Reno, Nevada. His frantic neighbour, who happened to be a doctor, applied a tourniquet to Renner’s leg to stop the bleeding. Renner was released from hospital in January and has been recovering at home since then. The actor opened up about the chilling events for the first time in an <a href="https://www.oversixty.com.au/health/caring/marvel-star-gives-chilling-first-interview" target="_blank" rel="noopener">exclusive interview</a> with US ABC News anchor Diana Sawyer. He shared that he refuses to be “haunted” by the harrowing accident. “I shifted the narrative of it being victimised or making a mistake or anything else,” he told Sawyer. “I refuse to be f**king haunted by that memory that way.” The actor also revealed the harrowing detail of him writing his “last words” to his family as he didn’t think he’d make it through. “I’m writing down notes on my phone. Last words to my family,” he said, holding back tears. Image credit: Instagram/Washoe County Sheriff’s Office

Body

‘Laid awake and wept’: destruction of nature takes a toll on the human psyche. Here’s one way to cope

Predictions of catastrophic climate change seem endless – and already, its effects are hard to ignore. Events such as bushfires, floods and species loss generate feelings of sadness, anxiety and grief in many people. But this toll on the human psyche is often overlooked. Our research has investigated the negative emotions that emerge in Australians in response to the destruction of nature, and how we can process them. We’ve found being in nature is crucial. Our latest <a href="https://www.mdpi.com/2071-1050/14/13/7948/htm#B9-sustainability-14-07948" target="_blank" rel="noopener">research</a> examined an eco-tourism enterprise in Australia. There, visitors’ emotional states were often connected to nature’s cycles of decay and regeneration. As nature renews, so does human hope. As our climate changes, humans will inhabit and know the world differently. Our findings suggest nature is both the trigger for, and answer to, the grief that will increasingly be with us. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.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/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=585&fit=crop&dpr=1 600w, https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=585&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=585&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=736&fit=crop&dpr=1 754w, https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=736&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/476832/original/file-20220801-70681-b3fz6g.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=736&fit=crop&dpr=3 2262w" alt="three bushwalkers traverse a green ridge" /></a><figcaption>Immersion in nature can improve people’s emotional wellbeing. Tourism Queensland</figcaption></figure> Emotions of climate distress Our research has previously examined how acknowledging and processing emotions can help humans <a href="https://doi.org/10.1080/17565529.2021.1881425" target="_blank" rel="noopener">heal</a> in a time of significant planetary change. This healing can often come about through social, collective approaches involving connection with the Earth’s natural systems. Eco-tourism experiences offer opportunities to connect with nature. Our recent <a href="https://onlinelibrary.wiley.com/doi/10.1111/1745-5871.12554" target="_blank" rel="noopener">research</a> examined the experiences of tourists who had recently stayed at Mount Barney Lodge in Queensland’s Scenic Rim region. The eco-tourism business is located on Minjelha Dhagun Country, next to the World Heritage-listed Mount Barney National Park. The region was <a href="https://www.climatecouncil.org.au/fires-floods-global-pandemic-mount-barney-lodge/" target="_blank" rel="noopener">badly affected</a> by the Black Summer bushfires of 2019-2020. Through an online questionnaire conducted last year, we sought to understand visitors’ psychological experiences and responses while at the lodge. Seventy-two participants were recruited via an information sheet and flyer placed in the lodge reception. The youngest was aged 18, the oldest was 78 and the average age was 46. Some 71% were female and 29% were male. We found 78% of respondents experienced sadness, anger, anxiety and other grieving emotions in response to current pressures on the Earth’s life supporting systems. One reflected on how they “have laid awake at night thinking about all the biodiversity loss [and] climate change and wept” and another said they felt “so sad for the animals” in the face of bushfires or urban sprawl. <figure class="align-center "><img src="https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.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/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/476830/original/file-20220801-31624-gg9eio.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="two koalas huddle on felled trees" /><figcaption>Environmental destruction triggers sadness and other emotions – but immersion in nature can help. WWF Australia</figcaption></figure> Another participant spoke of their sadness following bushfires in the Snowy Mountains fires of New South Wales: <blockquote> This area is where I [spent] much of my youth, so it was really sad to see it perish. I felt like I was experiencing the same hurt that the environment (trees, wildlife) was – as my memories were embedded in that location. </blockquote> This response reflects how nature can give people a sense of place and identity – and how damage to that environment can erode their wellbeing. But grief can also emerge in anticipation of a loss that has not yet occurred. One visitor told us: <blockquote> When I was little, I thought of the world as kind of guaranteed – it would always be there – and having that certainty taken away […] knowing that the world might not be survivable for a lot of people by the time I’m a grown-up – it’s grief, and anger, and fear of how much grief is still to come. </blockquote> Anger and frustration towards the then-federal government were also prominent. Participants spoke of a “lack of leadership” and the “government’s inability to commit to a decent climate policy”. They also expressed frustration at “business profits being put ahead of environmental protection”. Participants also said “it feels like we can’t do anything to stop [climate change]” and “anything we do try, and change is never going to be enough”. <figure class="align-center "><img src="https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.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/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/476835/original/file-20220801-9120-yt41gw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="fire officials stand in front of smoke-filled landscape" /><figcaption>Participants felt they lacked control over the effects of climate change. Sean Davey/AAP</figcaption></figure> Healing through immersion in nature Emotions such as <a href="https://www.nature.com/articles/s41558-018-0092-2" target="_blank" rel="noopener">ecological grief</a> and <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(20)30144-3/fulltext" target="_blank" rel="noopener">eco-anxiety</a> are perfectly rational responses to environmental change. But we must engage with and process them if their <a href="https://www.nature.com/articles/s41558-020-0712-5" target="_blank" rel="noopener">transformative potential</a> is to be realised. There is increasing <a href="https://link.springer.com/article/10.1023/A:1005566612706" target="_blank" rel="noopener">evidence</a> of nature’s ability to <a href="https://journals.sagepub.com/doi/abs/10.1177/0013916508319745" target="_blank" rel="noopener">help people</a> sit with and process complex emotional states – improving their mood, and becoming happier and more satisfied with life. Participants in our study described how being in natural areas such as Mount Barney helped them deal with heavy emotions triggered by nature’s demise. Participants were variously “retreating to nature as much as possible”, “appreciating the bush more” and “spending as much time outside [so] that I can hear trees, plants, and animals”. Participants explained how “being in nature is important to mental wellbeing”, is “healing and rejuvenating” and “always gives me a sense of spiritual coherence and connection with the natural world”. For some, this rejuvenation is what’s needed to continue fighting. One participant said: <blockquote> If we don’t see the places, we forget what we’re fighting for, and we’re more likely to get burned out trying to protect the world. </blockquote> Similarly, one participant spoke of observing the resilience and healing of nature itself after devastation: <blockquote> [I] find peace and some confidence in its [nature’s] ability to regenerate if given a chance. </blockquote> <figure class="align-center "><img src="https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.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/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/476820/original/file-20220801-38718-odw5xf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="green grass springs from blackened landscape" /><figcaption>This image of Mount Barney National Park shows nature’s ability to regenerate after bushfires. Innes Larkin</figcaption></figure> The call back to nature Our findings suggest immersing ourselves in nature more frequently will help us process emotions linked to ecological and climate breakdown – and thus find hope. Eco-tourism sites promote opportunities for what’s known as <a href="https://www.cornellpress.cornell.edu/book/9781501715228/earth-emotions/" target="_blank" rel="noopener">eutierria</a> – a powerful state that arises when one experiences a sense of oneness and symbiosis with Earth and her life-supporting systems. Through this powerful state, it’s possible for one to undertake the courageous acts needed to advocate on behalf of nature. This is essential for the transformations Earth desperately needs.<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/187837/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/ross-westoby-755937" target="_blank" rel="noopener">Ross Westoby</a>, Research Fellow, <a href="https://theconversation.com/institutions/griffith-university-828" target="_blank" rel="noopener">Griffith University</a>; <a href="https://theconversation.com/profiles/karen-e-mcnamara-41028" target="_blank" rel="noopener">Karen E McNamara</a>, Associate professor, <a href="https://theconversation.com/institutions/the-university-of-queensland-805" target="_blank" rel="noopener">The University of Queensland</a>, and <a href="https://theconversation.com/profiles/rachel-clissold-1040363" target="_blank" rel="noopener">Rachel Clissold</a>, Researcher, <a href="https://theconversation.com/institutions/the-university-of-queensland-805" target="_blank" rel="noopener">The University of Queensland</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/laid-awake-and-wept-destruction-of-nature-takes-a-toll-on-the-human-psyche-heres-one-way-to-cope-187837" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Mind

Scott Morrison tears up as he reveals what keeps him awake at night

<div class="body_text "> Prime Minister Scott Morrison appeared on the brink of tears when he addressed Australia and gave the nation a rare glimpse into the personal toll the coronavirus pandemic is having on its leader. He was asked by a reporter what keeps him up at night during a press conference. Morrison was quick to answer, saying that it’s a “great comfort” having his family in Canberra with him. "I am pleased that my family is with me, they have joined me in Canberra and that is a great comfort to me ... I hope that it is comfort to them," he said. "But they sustain me. We are just like any other family; I suppose in many other respects. <blockquote 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);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/B6AmqPZnLvQ/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="12"> <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> <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;" rel="noopener" href="https://www.instagram.com/p/B6AmqPZnLvQ/?utm_source=ig_embed&utm_campaign=loading" target="_blank">A post shared by Scott Morrison (@scottmorrisonmp)</a> on Dec 13, 2019 at 2:34am PST </div> </blockquote> Morrison then went onto explain that he tries to keep his kids informed and give them “positive and encouraging news”. “You talk to your kids about what this means and I suppose the really difficult issue for all of us is trying to imagine the world on the other side of this and to give your family some positive and encouraging news,” Morrison said. Morrison’s voice began to waver when he thought back to his grandmother. “I think back to my grandmother and how she lived through the Depression and I remember as a kid being told stories by my grandmother about what they used to do as a family to get through and we are doing the same thing in our house. “You have got to keep your family positive and keep connected and together. To us, our faith is very important to us. That helps us get through each day. But every family is different. Stay together, Australia.” Morrison announced in the press conference that child care will become completely free so that parents can continue working, a temporary overhaul that is estimated to cost $1.6 million. It was in the same press conference that Attorney-General Christian Porter announced changes made by the Fair Work Commission to the nation’s employment conditions. This ensures workers get better protections during the coronavirus pandemic, including access to two weeks unpaid leave for workers in hospitality and retail if they need to self-isolate from coronavirus. </div>

Caring

Is your home keeping you awake?

Could your home’s sleeping environment be contributing to your sleepless nights? There are several ways you can change your bedroom to help you nod off and get a great night’s sleep. If you've bought a new home and are having a tough time nodding off, have you tried making small environmental changes to improve your chance of a good night's sleep? Well, here are some handy home hints to help you fight insomnia. Feng shui Feng shui expert Steven Post, along with neurosociologist John Zeisel, had a lively discussion at the Brain Event in the Museum of Art in New York. They discussed whether there was an effect of feng shui on the human brain. They both concluded that feng shui is a state of mind - if you believe that your environment affects you, then making your environment peaceful, may help you, especially when you move into a new home. For example, having the bed facing the door can help people feel less claustrophobic because they can see an "escape". What’s our advice to new homeowners who are environmentally sensitive? Feng shui your bedroom to your heart's content. It may just be the trick to a good night's sleep. Make sure your bedroom is just for sleeping It is so easy to make your bedroom your living room and study all in one. Time is fleeting and because of that, we seem to cram everything into one place. A 2011 poll conducted by the National Sleep Foundation discovered that 95 per cent of adults use technology an hour before bedtime. Phones, TVs, iPads and computers all stimulate the brain and increased stimulation doesn't help you fall asleep, especially if you use them just before or in bed. So, the key is to make your living room or study a nice place to spend some time. When you create a warm, inviting environment to use your technology in, it will stop the temptation to take those mobile devices with you when you go to bed. Pay attention to noise suppression If your home is near a source of constant background noise, such as an airport, main road, or even a highway several kilometres away, this might be impacting on your quality of sleep. Studies have found that consistent background noise can affect cognitive function, blood pressure, the nervous system and cause physiological stress. Options to consider would be to move to a bedroom in your home away from the source of noise or, if that’s not possible, consider installing better insulation or a double glazed window to your bedroom. Sleep in the dark for better quality Zzzzz Another study conducted by the National Sleep Foundation found that when you are exposed to light, your brain will respond with a message to keep you awake. Therefore, when it is time to sleep it is important for the room to be as dark as humanly possible. Light-blocking curtains and eye masks can eliminate your exposure to unwanted light and make it so much easier to fall asleep. Don't forget that your bad sleeping patterns may not be your body's fault. If you buy a home or start renting a new house, then it could be the new environment that is disrupting your snooze time. Try making these changes before you nod off and hopefully you won't be sleepless in the suburbs for much longer. Republished with permission of <a href="https://www.wyza.com.au/articles/property/is-your-home-keeping-you-awake.aspx">Wyza.com.au.</a>

Caring

8 tips for waking yourself up

We’ve all been there before: You’re on the couch mid-afternoon and your eyes begin to close but you’re supposed to be awake. Coffee and micro sleeps will only get you so far. If you’re want to last the distance until a more appropriate bedtime, here are some cheeky tricks to get you to the finish line. When caffeine won’t cut it So you’re three cups in for the day and nothing has worked so far? If you’re someone that would still reach for another cup, try putting less sugar and milk in than you normally would. The bitterness might just make you feel more awake. Get some sunlight Light passing through windows simply isn't the same as the real deal. Step outside for a moment for some revitalising vitamin D, breathe in the fresh, crisp air and let your senses awaken. Splash cold water on your face An oldie but a goodie, and proven to work. Exposure to sudden heat or cold, especially when involving sensitive areas (both your hands and your face are extremely so) will cause an immediate sympathetic reaction meant to startle you away from the possible threat. Laughter Laughter can help wake up a sleepy person better than almost anything but sheer terror. So either find the funniest person in the room, or a funny video on Over60. Pop a strong mint If you're on the verge of narcolepsy, consider getting a menthol stick – they're so effective in tingling your sense that they even help actors fake tears. Engage in social interaction with a complete stranger Did we touch on sheer terror? This is something that nobody dwells on after the moment has passed, but our bodies tend to wake up pretty quickly to avoid any sort of social awkwardness. How many times have you laid up at night feeling anxious about something, unable to keep your eyes closed? This is finally a way to use that anxiety prone part of our biology to our advantage. If you're feeling dead on your feet, mention something about the weather to someone nearby. Stretch Get out of that armchair that has been beckoning you into a resting state for the last forty-five minutes. Stretch out your back, neck and legs. Not just as if you’re yawning, but limber up as if you’re about to go for a run! Bite a lemon Whether you like the sour fruit or not, you can't deny the zesty slap to the face that it can provide in a time of need. Good luck! Related links: <a href="http://www.oversixty.co.nz/health/body/2016/02/how-to-become-a-morning-person/">Expert tips to become a morning person</a> <a href="http://www.oversixty.co.nz/finance/insurance/2015/08/tips-to-beat-insomnia/">7 tips to beat insomnia</a> <a href="http://www.oversixty.co.nz/health/body/2015/12/6-signs-you-need-more-sleep/">6 signs you need more sleep</a>

Body

Why you jolt awake when you’re falling asleep – and 6 other weird body oddities explained

From muscle twitches to hiccups, or that feeling that you’re falling as you fall asleep; our body sure does do some odd things sometimes. Here we have the reasons behind some of the strange body behaviors. Sneezing in bright light If you’ve ever fallen victim to looking at bright light and have sneezed as a result, you have experienced a photic sneeze reflex. Experts think this occurs when wires in the brain are crossed. The trigeminal nerve is responsible for sensation of the eye as well as the nose, but through different branches. In the case of a photic sneeze reflex, the brain mistakes the light as an irritant to the nose. Random sharp pains Ever suddenly felt as though someone’s stuck you with a pin? Then the feeling goes away, never to return. Sharp pains that last for a second or two then go away are something we all experience from time to time and are usually benign. However, if the pain returns or increases in intensity, it’s best to see a doctor at your earliest convenience. Hiccups that make it hard to talk Ever wondered what causes hiccups? Well, chewing gum, drinking soft drink, and eating to excess can all be triggers. The muscles in your upper chest suddenly contract and you take in air, then your voice box closes, creating that “hic”. While most hiccups go away on their own or after drinking a glass of water, they’re usually harmless, unless they don't go away, which could signal a rare condition called “intractable hiccups”. See a doctor if this happens. Otherwise deep, slow breathing to relax the muscles should help. Uncontrollable twitching Despite feeling quite odd, a rapid muscle twitch in your arm, leg, or eyelid, is quite common and not anything to worry about. Caused by minor muscle contractions in one area, most go unnoticed. Lack of sleep, stress, exercise, and anxiety can worsen or trigger twitches, but they usually go away after a couple days. Doctors also say they can also be a sign of an autoimmune disease or a side effect of a medication such as an antidepressant or estrogen. If you’re worried or the twitching persists, see your doctor. Jolting awake just as you start to fall asleep We’ve all been there: You’re just about to nod off and bam! You wake up suddenly. This is officially termed “hypnagogic or hypnic jerks,” the sensation results from sudden brief muscle contractions and is quite common. As the brain transitions the body from wakefulness to sleep, hypnic jerks can happen. Or when you’re sleep deprived or stressed. While they’re usually not anything to worry about, if the occur frequently, it’s best to look at further investigation. Yawning when someone else yawns According to a study published in the journal PLOS ONE, yawning when you see another person yawn is common and is not linked to tiredness or energy levels. The study, which involved 328 participants, confirmed that some people are more susceptible to contagious yawning than others. Overall, 222 of the participants yawned contagiously at least once. Interestingly, contagious yawning decreased with age but did not appear to link to empathy or time of day, as previously believed. Your nose bleeding out of the blue Despite being a little scary by their very nature, the root cause of nosebleeds is not really scary at all. Typically occurring because of dry nasal passages (like on airplanes) or picking your nose, other causes of nosebleeds include irritation due to allergies, colds, sneezing, blowing your nose too hard or overuse of decongestant nasal sprays. You can expect most nosebleeds to stop on their own, but to halt the flow, keep your head forward, and squeeze just below the bony part of your nose and hold for 10 minutes before checking to see if the bleeding has stopped. If it doesn't stop within an hour, go and see a doctor.

Mind

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Scott Morrison tears up as he reveals what keeps him awake at night

Is your home keeping you awake?

8 tips for waking yourself up

Why you jolt awake when you’re falling asleep – and 6 other weird body oddities explained

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