Try these tips to feel energized and awake even when you tossed and turned the night before.
Whether brought on by sick kids or the stress of a looming deadline, restless nights happen. Fortunately, it's possible to eat, drink and rest your way back from a sleepless night. Here's how to feel energetic and rested after a bad night's sleep.
Choose the right foods
Why does that doughnut look so very good when you're so very tired? "Sleep restriction has been clearly shown to increase appetite for calorie-dense foods," says Dr. Charles Samuels, founder and medical director at the Centre for Sleep and Human Performance in Calgary. Tara Maltman-Just, pharmacist and executive clinician at Vitality Integrative Medicine in Winnipeg, agrees. "After a night or two of sleep deprivation, we tend to go for things that will give us that instant energy surge: sugar, energy drinks, coffee, even carbohydrates," she says. "However, we'd be best served over the course of the day by making sure we're balancing each meal or snack with protein and a healthy fat."
If you're struggling to keep your eyes open, enjoy eggs with veggies for breakfast or a salad with nuts and avocado for lunch. That way, says Maltman-Just, "you give your body continuous good-quality energy that will release gradually."
Get to know joe
As caffeine-crazy Canadians, many of us can't get by without our morning (and afternoon) cups of joe. But consuming too much caffeine makes it less effective—even when we need it most, like after a long night spent tossing and turning.
To keep your brew working for you, reduce your daily caffeine consumption to one or two cups of coffee in the morning, says Dr. Samuels. "Then, interject caffeine where required," he says. "For instance, if you're sleep-deprived and need to be awake for a meeting that afternoon, that's the time you would use caffeine."
Nab a nap
Add some force to that caffeine kick by adding a 15- to 20-minute nap after you've downed a cup. "A nap is far more effective than caffeine, and a nap plus caffeine is most effective," explains Dr. Samuels. Because caffeine's alertness-boosting effect takes 30 to 60 minutes to peak, drinking a cup of coffee before snoozing will provide the benefits of a rejuvenating short stretch of sleep as well as a natural limit to the nap.
Try one of the sleeping methods to help you get a better night's rest.
This story was originally part of "Bouncing Back From A Bad Sleep" in the November 2015 issue. Subscribe to Canadian Living today and never miss an issue!
The best tuques, beanies and hats that will keep you stylish—and warm Image by: Free People
Keeping warm doesn't mean sacrificing style—even when it's just your winter hat.
Much like our other winter wear (boots, scarves, jackets), we really need our hats to keep us warm. That's priority number one. But, it helps when our head-topper picks are also stylish. Because when the weather gets cold—we're talking really, really, cold—you can't get away with ditching your tuque to save a good hair day. So you may as well find a tuque you love. One that's cute, trendy and reflects your personal sartorial tastes—and one that also happens to keep you warm.
Here are some of our favourite tuques of the season. Make sure to click through, because a lot of these styles are now on sale!
Ottawa 2017 hat, $38, roots.com.
Miss Selfridge badge beanie, $32, asos.com.
Icon shotting star beanie, $34, urbanoutfitters.com.
Merino Wool striped tuque, $35, gapcanada.ca.
Arborist Hockey toque, $30, drakegeneralstore.ca.
Two-tone knit tuque, $33, ae.com.
HBC stripe tuque, $60, thebay.com.
Leopard print beanie, $30, mango.com.
The North Face knit beanie, $32, sportinglife.ca.
Pull & Bear logo hat, $20, asos.com.
Knit beret, $37, freepeople.com.
Tna slouchy grey hat, $35, aritzia.com.
Redhot multi-colour stripe hat, $45, sportinglife.ca.
BCBGeneration Knit Tuque, $38, thebay.com.
Camo hat, $24, urbanoutfitters.com.
River Island embellished hat, $36, asos.com.
Neutral marled beanie, $30, gapcanada.ca.
Multi-coloured pom pom hat, $18, zara.com.
Rainbow stripe beanie, $50, freepeople.com.
Babaton ombre hat, $55, aritzia.com.
Kate Spade rosette hat, $78, thebay.com.
Do you speak the language of flowers? Find out the different meanings of various flowers, plus get five tips on making your bouquet last.
In the Victorian era, particular flowers in certain colours were chosen to express specific feelings. Using this language of flowers – called "floriography" – a bud, bouquet or even a boutonniere delivered more than colour and scent. Here's what some familiar flowers may convey:
Apple blossom - Good things to come
Aster - Contentment
Buttercup - Childishness
Pink carnation - Gratitude
Yellow carnation - Rejection
Crocus - Gladness
Daffodil - Chivalry and respect
Daisy - Innocence and purity
Daylily - Enthusiasm
Dill - Lust
Edelweiss - Daring and courage
Forsythia - Anticipation
Gardenia - Secret love and joy
Blue hyacinth - Constancy
Ivy - Wedded love and fidelity
Lavender - Loyalty
White lily - Heavenly purity
Lily of the valley - Humility
Mint - Virtue
Orange blossom - Marriage and fertility
Palm leaves - Victory
Dark crimson rose - Mourning
Pink rose - Friendship
Red Rose - Passionate love
Snowdrop - Hope
Sunflower - Adoration
Red tulip - Declaration of love
Violet - Faithfulness
So that beautiful bouquet of dark crimson roses and white lilies surrounded by palm leaves that you just sent to your friend or love one could be telling her, "Many are mourning my victory and success within our relationship, as it's heavenly to be with you!" But – since floriography word lists vary – it could simply be saying, "Hi!"
5 best ways to make your bouquet last
1. Buy fresh flowers. Avoid flowers with any signs of mildew or mould, and look for buds that are just beginning to open. A&P, Dominion and Loblaws help out by guaranteeing their blooms will last for a specified number of days.
2. Keep it clean and lukewarm. Start with a squeaky-clean container and lukewarm water (tepid water is more readily absorbed than cold), then change the water every other day.
3. Add a floral preservative. Most bouquets come with their own packet of goodies that provide nutrients and prevent bacterial growth – all to keep the flowers fresher longer.
4. Strip and recut the stems. Remove any leaves that will be immersed, then recut the stems to encourage water uptake. Trim soft stems straight across. Cut woody stems on an angle, then smash or slit the bottom 2.5 cm (1 in). Pinch small wads of cotton from a cotton ball and stuff them into the bottom of hollow stems to help them hold moisture.
5. Show them off in a good spot. Set your floral arrangement away from drafts, direct sunlight, radiators and ripening fruits (the latter emit ethylene, which prevents buds from opening, discolours blooms and leaves, and shortens vase life).
Arrange flowers with a flourish
Ann Douglas shares her weight-loss story. Image by: David Wile
Ann Douglas shares how a walking routine and being kinder to herself helped her lose 120 pounds.I had almost given up on ever losing the extra weight I'd been carrying around my entire life. It was January 2013. I was staring down a milestone birthday (50) and the number on my scale (286 pounds). Heading into midlife with more than 100 extra pounds increased my odds of a premature death or disability. I wanted so much more for myself and my family.
|This story was originally titled "Many Steps Forward" in the October 2014 issue.|
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