Bank More Goosebump Moments

The simple act of admiring the remarkable intricacy of a flower or the vastness of a starry sky can detox your body of stress better than just about any other mental break. In a University of California, Berkeley study in the US, people had fewer markers of inflammation in their body – a side effect of stress – after experiencing awe than they did after a positive feeling such as joy. “Emotions like wonder and amazement are linked with an increased sense of well-being,” says researcher Amie Gordon, who notes that it doesn’t take much to tap into this effect. In a different study, participants said they felt awestruck once every two weeks; some even felt that way nearly every day.

Portrait of Tammy Strobel
PHOTO JAVIER PARDINA/WESTEND61/CORBIS
PHOTO JAVIER PARDINA/WESTEND61/CORBIS
Bank more goosebump moments

The simple act of admiring the remarkable intricacy of a flower or the vastness of a starry sky can detox your body of stress better than just about any other mental break. In a University of California, Berkeley study in the US, people had fewer markers of inflammation in their body – a side effect of stress – after experiencing awe than they did after a positive feeling such as joy. “Emotions like wonder and amazement are linked with an increased sense of well-being,” says researcher Amie Gordon, who notes that it doesn’t take much to tap into this effect. In a different study, participants said they felt awestruck once every two weeks; some even felt that way nearly every day.

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END THE YEAR ON A HIGH!

It’s the final stretch of 2015, and there’s just enough time for a quick family or friends trip, so get on it – you’ll get a double dose of good times. Here’s why: Thanks to a phenomenon scientists call the peak-end effect, we tend to judge new experiences on what we did last. So a final fling will cast a rosy glow over the entire year and leave you with the lingering impression of having had fun.

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Kids keep you chill

Yes, you read that right! They may drive us crazy sometimes, but kids actually bust stress, say researchers from Arizona State University in the US. That’s because they get us involved in activities that lead to meeting and socialising with other adults, explains study author Chris Herbst. “Social connections increase people’s sense of purpose, which results in less stress and more happiness,” he says. So instead of seeing all those kiddie birthday parties and soccer games as nightmare time, look at them as your chance to chat with other people and relax.

This trick will sharpen your brainpower

When you need to really lock in new bits of knowledge – like key stats for a big work meeting or French phrases for a trip to Paris – ask yourself: “What if I had to teach this stuff ?” It will help you learn the material more thoroughly. A recent study at Washington University in St. Louis in the US found that students who used this technique remembered more facts during a test than those who didn’t prep that way.

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300%
That’s how high your level of oxytocin or “the bonding hormone” goes when you gaze into your dog’s eyes. In fact, you both get the warm fuzzies as he gets a 130 per cent bump.
What Women Really Want In Bed

A great night’s sleep so they can wake feeling great and looking beautiful, of course!

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Having children or being pregnant, juggling work and home, as well as the pressure to look good, leaves many of us feeling exhausted! Quality rest is especially important for women, yet we often overlook the importance of sleep. We spend a lot on the perfect wardrobe, revitalising beauty care and amped-up fitness routines, but often scrimp on the right mattress for a good night’s sleep, which naturally enhances inner and outer beauty. Premium mattress maker Simmons, which has been providing people with quality sleep for over 145 years, has created one just for women: The ladies’ mattress. Incorporating advanced technology, the Beautyrest Ladies Desire provides

customised support and supreme comfort. Its unique surface has specially embedded Silk Proteins – said to aid cell renewal and to enhance the shine to your hair and nails. The surface also contains MoistureSkin with vitamin E properties to moisturise your skin for a young, supple and healthy glow. Apart from these skincare properties and a luxurious super pillow top, the Simmons Original Pocketed Coil mattress springs offer a deep, relaxing sleep without disruption – even when you share your bed with someone who tosses and turns at night. The Beautyrest Ladies Desire looks great, too. From the soft, feminine colours to the intricately crafted fabric finishing, it will complement your bedroom perfectly.

SLEEP BETTER TONIGHT

Insufficient shut-eye can cause energy and performance slumps during the day. To improve your sleep quality:

1. Head to bed and wake up at the same time each day.

2. Don’t take your phone to bed. The blue glow from electronic devices prevents melatonin release, which aids sleep.

3. Exercise earlier. Workouts raise your core body temperature, making it harder to nod off.

4. Wind down for an hour before bedtime. This helps your brain switch off so you can rest properly.

5. Create a calm oasis with a cool, dark, quiet room. Use fans, earplugs or blinds to achieve your perfect sleep ambience.

The Ladies’ Mattress: Simmons Beautyrest Ladies Desire
The Ladies’ Mattress: Simmons Beautyrest Ladies Desire
STAY FOCUSED

New research shows that working in very specific blocks of time helps you get tons done with less burnout.

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When it comes to concentrating and being productive, many people work against their brain’s natural, hardwired patterns without even realising it, says Ernest Rossi, a psychotherapist in the US. To explain: You’ve heard of circadian rhythms, which act like a 24-hour inner clock to regulate when you sleep and wake? Well, there’s an additional and similar process that your body and brain follow. Called ultradian rhythms, it rules your energy and alertness, explains Ernest, who has studied the phenomenon extensively. These rhythms operate in 90- to 120-minute cycles. They are why you rotate through stages of lighter and deeper sleep at night, why your ability to focus naturally rises and falls throughout the day, and why trying to work straight through to lunch is a struggle..

“Many productive, successful people have intuitively figured out how to optimise their life by tuning into their ultradian rhythms,” Ernest says. “The rest of us, however, never do. We overwork, which leads to stress, burnout, and even illness.” Syncing your cycles is easy once you’re clued in. Spend roughly 90 to 120 minutes focused on one mentally engaging task, then take a 10- to 20-minute break, repeating the routine throughout the day. Ernest says this schedule aligns with the way your concentration naturally peaks and dips, allowing you to take advantage of the times you’re most alert. As you get accustomed to abiding by your ultradian rhythms, you’ll notice that productivity during your work periods will improve greatly. Plus, you’ll be less tense and more energised all day long. To make the most of these instinctual ebbs and flows, follow the expert advice opposite.

Relax to recharge.
Relax to recharge.
DURING THE 90 MINUTES YOU’RE ON
Start early.

Your concentration tends to be highest in the morning, when you’re well rested. To avoid wasting any of that focus, Laura Vanderkam, a productivity expert and the author of I Know How She Does It: How Successful Women Make the Most of Their Time, recommends jotting down a priority list of morning to-dos the night before. That way, you can hit the ground running rather than spend time and mental energy deciding what to tackle first.

Simplify your goal.

Even when you’re firing on all cylinders, trying to juggle more than one project is tough on you mentally, Laura says. “Every time you switch between tasks, your brain has to catch up, and you lose time and concentration.” Work on one thing exclusively for 30 to 45 uninterrupted minutes, then move on to the next.

Minimise distractions.

Nothing destroys your focus like e-mail. However, most of us can’t ignore our inbox for a full 90 minutes, acknowledges psychotherapist Annie Perrin, an executive vice-president at the Energy Project, an organisational consulting company. She suggests leaving as much time as you can between checking messages, even if that’s just 15 minutes. Scan your e-mails for all that are urgent and answer those. For everything else, develop a standard reply, like “Got it. I’ll get back to you in about an hour.” Then set aside a chunk of time at the end of your 90-minute cycle to follow up.

DURING YOUR DOWNTIME
Learn your red flags.

Your period of alertness may not be exactly 90 minutes, especially if you’re doing something particularly draining, Annie says. When you start compulsively tidying up your desk, checking your phone, yawning, or really straining to focus, it’s a sign that you need a breather. If you try to power through, your energy will dip and your body will compensate by releasing hormones such as adrenaline and cortisol, Annie says. These make you more alert but also stressed, jittery, and easily distracted, which ultimately works against you.

Take the right break.

“Ideally, you would do something that feels restorative, during which your mind can wander,” says sociologist Christine Carter, a US Shape advisory board member and the author of The Sweet Spot: How to Find Your Groove at Home and Work. Particularly renewing activities include chatting with a friend or a co-worker, exercising, and spending time outdoors, but anything that gives you a chance to relax and recharge will do the trick.

Nix the guilt.

At first, taking regular, sustained breaks will feel unnatural and even wasteful. Just remind yourself that they will pay off in the long run. Your ability to concentrate and work effectively gets fatigued just as a muscle does, Annie says. “You wouldn’t dream of exercising for hours at a time without ever taking a breather to eat, drink, or rest, but most people do the mental equivalent every single day.”