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5 steps to better sleep

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1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

 

2. Pay attention to what you eat and drink

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

 

3. Create a restful environment

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

 

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.  If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

 

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

 

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Lifestyle

Best Australian festivals to visit in 2022 and 2023 (Part A)

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  1. Vivid Sydney – May 27 to June 18, 2022 

Vivid is famous for turning Sydney into a nocturnal playground, illuminating the Harbour City’s best-known buildings with incredible free lightshows. But there’s much more to it than that: a program of talks and big ideas, and live music from the likes of Marcia Hines and Cate Le Bon.

 

  1. Broken Heel Festival – September 18-12, 2022

The best-named event on this list, Broken Hill’s Broken Heel Festival celebrates the anniversary of The Adventures of Priscilla, Queen of the Desert with a smorgasbord of drag-themed fun. Fabulous is the key word here, with the nation’s leading drag queens and kings taking over the town with cabaret, comedy, live music, markets and a giant parade down the main drag.

 

  1. National Cherry Festival – December 4, 2022

The southern NSW town of Young hosts a huge tribute to the cherry once a year. Live music, fireworks and outdoor dining are a given, but it’s the pip-spitting and pie-eating contests that keep visitors coming back. 

 

  1. RISING – June 1-12, 2022

Starting on the first night of winter, Melbourne’s Rising festival has been three years in the making. Though it takes place across the city, one of the key places to visit will be The Wilds, a riot of sculpture, performance, kids’ events, international food and an ice rink in the Sidney Myer Music Bowl.

 

 

  1. Falls Festival – December 2022 to January 2023

It’s been a rough couple of years for Falls. Bushfires and the pandemic have meant the Victorian version of the music festival has been cancelled three years in a row. But now it’s back at a new site, Pennyroyal Plains in Murroon, two hours from Melbourne. If you want to party your way into 2023, there’s no better place.

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5 steps in writing an effective e-mail

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  1. Keep your e-mails short

Less is more. The shorter you can keep your e-mail while still relaying your message or question the better. At most we suggest no more than three paragraphs of text.

 

  1. Make the subject line clear and easy to read

The subject of the e-mail should contain enough information to let the recipient know the contents of an e-mail.

 

  1. Make the e-mail personal

Always include the name or alias of the e-mail recipient. If you want the e-mail to be even more personal include your real name in the e-mail as well.

 

  1. Watch your spelling and grammar

E-mail with spelling and other grammatical errors tells the reader it’s not that important. Always spell check, keep the below suggestions in mind, and proofread the e-mail before sending it out.

– Always use proper punctuation and capitalization.

– Never use shorthand or acronyms people don’t understand.

– Do not WRITE IN ALL CAPS; it gives the impression you’re YELLING.

 

  1. Use a clean signature

Signatures is an effective method of displaying your contact information at the bottom of e-mails. However, follow e-mail signature etiquette when creating a signature.

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Lifestyle

5 incredible ways to experience the outdoors (Part B)

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  1. Croc Spotting

Home to the world’s biggest population of  wild crocodiles, there’s nowhere better than   the NT to take the family to spot a croc. See a  salty in its natural habitat on a boat tour of  Mary River Wetlands. 

 

  1. Cradle Mountain

You don’t have to hike up Cradle Mountain to have an epic Tassie adventure. There are a tonne of family-friendly trails at the base, including the fairy-tale-like Enchanted Walk. You don’t need a guide and can pack a picnic lunch to make it easy on the budget. Don’t forget a raincoat. 

 

  1. Mungo National Park

Mix history with an awe-inspiring landscape with a visit to Mungo National Park, NSW. Aboriginal people have been connected to this desert for 40,000 years and you can learn about its cultural significance on a tour with an Aboriginal ranger.

 

  1. Little Blue Lake

For a magical experience of another kind, make your way to Little Blue Lake on South Australia’s Limestone Coast for a swim in the sapphire sinkhole at Mount Schank. 

 

  1. Capilano Suspension Bridge

Every Aussie heading to Canada’s west coast has to visit Capilano Suspension Bridge Park at least once. It’s iconic, with seven suspended footbridges through a forest. A highlight is the environmentally sensitive and slightly unnerving Cliffwalk. It’s best suited to children from primary school age.

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