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Humans evolved to share beds – how your sleeping companions may affect you now

<a href="https://theconversation.com/profiles/goffredina-spano-2240566">Goffredina Spanò</a>, <a href="https://theconversation.com/institutions/kingston-university-949">Kingston University</a> and <a href="https://theconversation.com/profiles/gina-mason-2240569">Gina Mason</a>, <a href="https://theconversation.com/institutions/brown-university-1276">Brown University</a> <a href="https://www.cell.com/trends/ecology-evolution/fulltext/S0169-5347(24)00176-9">Recent research</a> on animal sleep behaviour has revealed that sleep is influenced by the animals around them. Olive baboons, for instance, sleep less as group sizes increase, while mice can synchronise their rapid eye movement (REM) cycles. In western society, many people expect to sleep alone, if not with a romantic partner. But as with other group-living animals, human co-sleeping is common, despite some <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945710000377">cultural</a> and <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352721820303053?via%3Dihub">age-related variation</a>. And in many cultures, bedsharing with a relative is considered typical. Apart from <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945710000377">western countries</a>, caregiver-infant co-sleeping is common, with rates as high as <a href="https://www.sciencedirect.com/science/article/abs/pii/S1087079216000265">60-100%</a> in parts of South America, Asia and Africa. Despite its prevalence, infant co-sleeping is controversial. Some western perspectives, that value self-reliance, argue that sleeping alone promotes self-soothing when the baby wakes in the night. But <a href="https://www.tandfonline.com/doi/abs/10.1080/00221325.2021.1905599">evolutionary scientists argue</a> that co-sleeping has been important to help keep infants warm and safe throughout human existence. <a href="https://www.sleephealthjournal.org/article/S2352-7218(22)00077-8/abstract">Many cultures</a> do not expect babies to self-soothe when they wake in the night and see night wakings as a normal part of breastfeeding <a href="https://www.sciencedirect.com/science/article/pii/S1389945713002220?via%3Dihub">and development</a>. Concerns about Sudden Infant Death Syndrome (Sids) have often led paediatricians to discourage bed-sharing. However, when studies control for <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0107799">other Sids risk factors</a> including unsafe sleeping surfaces, Sids risk does not seem to differ statistically between co-sleeping and solitary sleeping infants. This may be one reason why agencies such as the <a href="https://publications.aap.org/pediatrics/article/150/1/e2022057990/188304/Sleep-Related-Infant-Deaths-Updated-2022?autologincheck=redirected">American Academy of Pediatrics</a>, the <a href="https://www.nice.org.uk/guidance/qs37/chapter/Quality-statement-5-Safer-practices-for-bed-sharing">National Institute for Health and Care Excellence</a> and the <a href="https://www.nhs.uk/conditions/baby/caring-for-a-newborn/reduce-the-risk-of-sudden-infant-death-syndrome/">NHS</a> either <a href="https://publications.aap.org/pediatrics/article/150/1/e2022057990/188304/Sleep-Related-Infant-Deaths-Updated-2022">recommend that</a> infants “sleep in the parents’ room, close to the parents’ bed, but on a separate surface,” or, if bedsharing, to make sure that the infant <a href="https://www.nice.org.uk/guidance/qs37/chapter/Quality-statement-5-Safer-practices-for-bed-sharing">“sleeps on a firm, flat mattress”</a> without pillows and duvets, rather than discouraging co-sleeping altogether. Researchers don’t yet know whether co-sleeping causes differences in sleep or, whether co-sleeping happens because of these differences. However, experiments in the 1990s suggested that co-sleeping can <a href="https://onlinelibrary.wiley.com/doi/10.1002/ajpa.20736">encourage more sustained and frequent bouts of breastfeeding</a>. Using sensors to measure brain activity, this research also suggested that infants’ and caregivers’ sleep may be lighter during co-sleeping. But researchers speculated that this lighter sleep may actually <a href="https://www.tandfonline.com/doi/full/10.1080/00221325.2021.1905599">help protect against Sids</a> by providing infants more opportunities to rouse from sleep and develop better control over their respiratory system. Other advocates believe that co-sleeping <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163638319301237">benefits infants’ emotional and mental health</a> by promoting parent-child bonding and aiding infants’ <a href="https://www.tandfonline.com/doi/full/10.3109/10253890.2012.742057">stress hormone regulation</a>. However, current data is inconclusive, with most studies showing <a href="https://www.sciencedirect.com/science/article/abs/pii/S0163638319301249?via%3Dihub">mixed findings</a> or <a href="https://www.tandfonline.com/doi/full/10.1080/14616734.2024.2380427">no differences</a> between co-sleepers and solitary sleepers with respect to short and long-term mental health. <h2>Co-sleeping in childhood</h2> Childhood co-sleeping past infancy is also fairly common according to <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945713011076?via%3Dihub">worldwide surveys</a>. A <a href="https://publications.aap.org/pediatrics/article-abstract/126/5/e1119/65347/Relationship-Between-Bed-Sharing-and-Breastfeeding">2010 survey</a> of over 7,000 UK families found 6% of children were constant bedsharers up to at least four years old. Some families adopt co-sleeping <a href="https://capmh.biomedcentral.com/articles/10.1186/s13034-023-00607-w">in response to</a> their child having trouble sleeping. But child-parent bedsharing in many countries, including some western countries <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1471-6712.2005.00358.x">like Sweden</a> where children often co-sleep with parents until school age, is viewed culturally as part of a nurturing environment. It is also common for siblings to share a room or even a bed. A <a href="https://www.tandfonline.com/doi/full/10.1080/00221325.2021.1916732">2021 US study</a> found that over 36% of young children aged three to five years bedshared in some form overnight, whether with caregivers, siblings, pets or some combination. Co-sleeping decreases but is still present among older children, with up to <a href="https://onlinelibrary.wiley.com/doi/10.1111/fare.12955">13.8% of co-sleeping parents</a> in Australia, the UK and other countries reporting that their child was between five and 12 years old when they engaged in co-sleeping. Two recent US studies using wrist-worn actigraphs (motion sensors) to track sleep indicated that kids who bedshare may have <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.11352">shorter sleep durations</a> than children who sleep alone. But this shorter sleep duration <a href="https://www.tandfonline.com/doi/full/10.1080/00221325.2021.1916732">is not explained by</a> greater disruption during sleep. Instead, bedsharing children may lose sleep by <a href="https://www.tandfonline.com/doi/full/10.1080/00221325.2021.1916732">going to bed later than</a> solitary sleepers. The benefits and downsides of co-sleeping may also differ in children with conditions such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945717303842">autism spectrum disorder</a>, <a href="https://link.springer.com/article/10.1007/s10802-017-0387-1">mental health disorders</a> and <a href="https://onlinelibrary.wiley.com/doi/10.1111/dmcn.13300">chronic illnesses</a>. These children may experience heightened anxiety, sensory sensitivities and physical discomfort that make falling and staying asleep difficult. For them, co-sleeping can provide <a href="https://link.springer.com/article/10.1007/s11325-018-1710-y">reassurance</a>. <h2>Adults sharing beds</h2> According to <a href="https://www.sleepfoundation.org/wp-content/uploads/2018/10/NSF_Bedroom_Poll_Report_1.pdf">a 2018 survey</a> from the US National Sleep Foundation, 80-89% of adults who live with their significant other share a bed with them. Adult bedsharing has shifted over time from pre-industrial <a href="https://academic.oup.com/ahr/article-abstract/106/2/343/64370?redirectedFrom=fulltext">communal arrangements</a>, including whole families and other household guests, to <a href="https://academic.oup.com/jdh/article-abstract/23/3/275/359439?redirectedFrom=fulltext">solo sleeping</a> in response to hygiene concerns as germ theory became accepted. Many couples find that bedsharing boosts their <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC1978364/">sense of closeness</a>. Research shows that bedsharing with your partner can lead to <a href="https://onlinelibrary.wiley.com/doi/10.1155/2017/8140672">longer sleep times</a> and a <a href="https://academic.oup.com/sleep/article-abstract/17/4/308/2753131">feeling of better sleep</a> overall. Bedsharing couples also often <a href="https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00583/full">get into sync</a> with each other’s sleep stages, which can enhance that feeling of intimacy. However, it’s not all rosy. Some studies indicate that females in heterosexual relationships may struggle more with sleep quality when bedsharing, as they can be <a href="https://link.springer.com/article/10.1111/j.1479-8425.2007.00320.x">more easily disturbed</a> by their male partner’s movements. Also, bedsharers can have less <a href="https://pubmed.ncbi.nlm.nih.gov/27624285/">deep sleep</a> than when sleeping alone, even though they feel like their sleep is better together. Many questions about co-sleeping remain unanswered. For instance, we don’t fully understand the developmental effects of co-sleeping on children, or the benefits of co-sleeping for adults beyond female-male romantic partners. But, some work suggests that co-sleeping can <a href="https://link.springer.com/article/10.1007/s11325-018-1710-y">comfort us</a>, similar to other <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.14174">forms of social contact</a>, and help to enhance <a href="https://onlinelibrary.wiley.com/doi/10.1002/ajpa.20736">physical synchrony</a> between parents and children. Co-sleeping doesn’t have a one-size-fits-all answer. But remember that western norms aren’t necessarily the ones we have evolved with. So consider factors such as <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945716301265">sleep disorders</a>, health and age in your decision to co-sleep, rather than what everyone else is doing.<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/241803/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/goffredina-spano-2240566">Goffredina Spanò</a>, Lecturer in Developmental Cognitive Neuroscience, <a href="https://theconversation.com/institutions/kingston-university-949">Kingston University</a> and <a href="https://theconversation.com/profiles/gina-mason-2240569">Gina Mason</a>, Postdoctoral Research Fellow in Psychiatry and Human Behaviour, <a href="https://theconversation.com/institutions/brown-university-1276">Brown University</a> Image credits: Shutterstock 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/humans-evolved-to-share-beds-how-your-sleeping-companions-may-affect-you-now-241803">original article</a>.

Body

Why can’t I sleep? It could be your sheets or doona

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/chin-moi-chow-169404">Chin Moi Chow</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cynthia-xinzhu-li-1532937">Cynthia (Xinzhu) Li</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/mark-halaki-1532934">Mark Halaki</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> It’s winter, so many of us will be bringing out, or buying, winter bedding. But how much of a difference does your bedding make to your thermal comfort? Can a particular textile help you sleep? Is it wool, or other natural fibres, such as cotton? How about polyester? With so much choice, it’s easy to be confused. Here’s what we <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.14217">found</a> when we reviewed the evidence – not just for winter, but also for the summer ahead. <h2>The importance of bedding</h2> We <a href="https://doi.org/10.1016/j.enbuild.2020.110097">rely on our bedding</a> to maintain a comfortable temperature to help us sleep. And the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378778817317681">right textiles</a> can help regulate our body temperature and <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/9783527342587.ch31">wick away moisture</a> from sweat, promoting better sleep. In the cooler months, we’re mainly concerned about a textile’s insulation properties – keeping body heat in and the cold out. As the temperature climbs, we’re less concerned about insulation and more concerned about wicking away moisture from sweat. Another factor to consider is a textile’s breathability – how well it allows air to pass through it. A breathable textile helps keep you cool, by allowing warmth from your body to escape. It also helps keep you comfortable by preventing build-up of moisture. By releasing excess heat and moisture, a breathable textile makes it feel cooler and more comfortable against the skin. <h2>Different textiles have different properties</h2> Some textiles are better than others when it comes to insulation, wicking away moisture or breathability. For instance, cotton and wool have tiny air pockets that <a href="https://nopr.niscair.res.in/bitstream/123456789/24505/1/IJFTR%2031(1)%20177-186.pdf">act as insulation</a> to provide <a href="https://www.sciencedirect.com/science/article/abs/pii/0379711281900072">warmth</a> in cold weather. Thicker fabrics with more air pockets tend to be warmer, softer and more breathable. But these factors are also affected by the type of fibre, the weave of the fabric and the manufacturing process. Cotton and wool are also breathable fabrics, meaning they help regulate temperature. <hr /> <iframe id="CqVe0" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/CqVe0/" width="100%" height="400px" frameborder="0"></iframe> <hr /> While cotton absorbs moisture (sweat) from your skin, it doesn’t wick it away efficiently. This retained moisture can make cotton feel clingy and uncomfortable, potentially leading to chills in warm weather. But wool is <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.14217">highly absorbent</a> and wicks moisture effectively. In warmer weather, when we sweat, wool fibres allow for airflow and moisture transfer, promoting efficient sweat evaporation and cooling, and preventing overheating. So wool (in different thicknesses) can be a good option in both summer and winter. Linen, although breathable and having moisture-wicking properties, provides less insulation than wool and cotton due to its hollow fibres. This makes linen less effective for keeping warm in winter but is effective for keeping cool in summer. Polyester is a synthetic fibre that can be made to trap air for insulation, but it is not naturally breathable. Usually, it absorbs moisture poorly. So it can trap sweat next to the skin, causing discomfort. However, polyester can be specially treated to help control moisture from sweat. <h2>Which sheets help you sleep?</h2> As part of our review, we couldn’t find any studies that directly compared sheets made from different textiles (for instance, regular cotton and flannelette) and their impact on sleep when it’s cold. However, linen sheets are particularly effective in warmer conditions. In one study, conducted at 29°C and high humidity, linen sheets <a href="https://openurl.ebsco.com/EPDB%3Agcd%3A10%3A26460954/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A87732897&crl=c">promoted</a> less wakefulness and fewer stages of light sleep than cotton sheets. <h2>How about doonas?</h2> If you don’t heat your bedroom at night in winter, a goose down doona (one made from fine, goose feathers) might be an option. These promoted the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378778818321728">longest, deep-sleep</a>, followed by duck down, then cotton when sleeping at 11°C. This may be because down offers better insulation (by trapping more air) than cotton. Down also has lower thermal conductivity than cotton, meaning it’s better at keeping warmth in. Choosing between a wool or polyester doona? In a wool-industry funded <a href="https://www.tandfonline.com/doi/full/10.2147/NSS.S100271">study</a> two of us (Chow and Halaki) co-authored, there wasn’t much difference. The study in young adults found no significant difference on sleep at 17°C or 22°C. <h2>So how do I choose?</h2> The choice of bedding is highly individual. What feels comfortable to one person is not the same for the next. That’s because of variations in body size and metabolic rate, local climate, bedroom temperature and building insulation. These can also affect sleep. This variability, and a wide range of study designs, also makes it hard to compare different studies about the impact of different textiles on sleep. So you might need to experiment with different textiles to discover what works for you. <hr /> Many factors can affect your sleep, not just your bedding. So if you’re having trouble sleeping, you can find more information from the <a href="https://www.sleephealthfoundation.org.au/">Sleep Health Foundation</a>. If symptoms continue, see your GP.<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/229604/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/chin-moi-chow-169404">Chin Moi Chow</a>, Associate Professor of Sleep and Wellbeing, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cynthia-xinzhu-li-1532937">Cynthia (Xinzhu) Li</a>, PhD candidate studying menopause and sleep, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/mark-halaki-1532934">Mark Halaki</a>, Professor of Human Movement, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock 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-cant-i-sleep-it-could-be-your-sheets-or-doona-229604">original article</a>. </div>

Body

Hospice nurse reveals six unexplainable "death bed phenomena"

Hospice nurse Julie McFadden has lifted the lid on six unexplainable "death bed phenomena" that occur within a person's last weeks of life. The LA-based nurse, who specialises in end of life care, explained that as a person nears the end of their life, they will experience a range of unusual things, including hallucinations, random bursts of energy and even choosing when they're going to die. McFadden once again took to her YouTube channel to educate people on what happens when you're on your death bed, detailing each of the six strange occurrences. Julie explained that patients often experienced "terminal lucidity", "hallucinations", "death stares", and more in their final weeks. She began by explaining the first wild thing that happened at the end of life was terminal lucidity, in which people get a "burst of energy" in the days before they die, sharing that it happens "very often". She said, "Just enjoy it and expect that maybe they will die soon after because that's the kicker with terminal lucidity, it looks like someone's going to die very soon then suddenly they have a burst of energy." "They maybe have a really great day, they're suddenly hungry, they're suddenly able to walk, they're suddenly very alert and oriented, and then shortly after usually a day or two they will die, so that can be the hard part if you're not ready for it, if you don't know what's coming you can think they're getting better and then they die, which can be very devastating." Julie then described how most people in their final days will encounter "death visioning" or "hallucinations", as many people describe seeing the ghosts of loved ones in their final days. "I wouldn't have believed it unless I saw it for myself over and over again," the nurse admitted. "Number three, this is really crazy - people choosing when they're going to die. I have seen some extreme cases of this, people just saying, 'Tonight's when I'm going to die I know it, I can feel it,' and they do. There's also a time when people will wait for everybody to get into town or get into the room arrive at the house whatever it is and then they will die," the nurse explained. The fourth phenomena is known as the "death reach", according to Julie. She explained, "It's when the person's lying in bed and they reach up in the air like they're seeing someone or they're reaching for someone either to hug them or to shake their hands. A lot of times they'll hold their hands up for a long time, like they're seeing something that we're not seeing and they're reaching for someone that we can't see." Julie then listed "number five is the death stare," explaining that the death stare and the death reach often "go together". "It usually looks like someone is staring off into the corner of the room or the side of the room basically looking at something intently, but if you're snapping your finger in front of their face or trying to say their name to kind of snap them out of it, they won't," she said. The last wild thing the nurse has seen is known as a "shared death experience" and is "most impactful", according to Julie. She explained, "A shared death experience is when someone who is not dying feels or sees or understands what's happening to the person who is dying." "It's kind of like the dying person gives you the sensation of what they're going through. From what I experienced, it was a very good feeling. It was like the person was giving me these feelings of freedom and joy and kind of telling me that they were okay." "At the time, I was shocked, I didn't know what was happening, but I've come to find out that that's called a shared death experience." Image credits: YouTube / Instagram

Caring

“Bed of the future” baffles travellers

People usually don't get confused about how to use a bed, but Virgin Hotel's latest addition has gone viral for just that. The Richard Branson bed, has been named the "hotel bed of the future" and it looks like any other bed, aside from the seat-like nooks attached to the corners. "We're very confused by this thing on the edge of my bed," TikTok user Danielle said in the viral video, which has racked up over 3 million views. "It's not a chair, and it doesn't swivel out," she explained. Danielle then proceeds to come up with a few theories about the feature's function. "It's so you don't bump your knee when you're getting up or going back to bed after going to the bathroom," she said. "Or, we're wondering if it's so you can sit and chat with your friends." Other users were quick to comment and here are a few of their hilarious responses: "That's where you stack your laundry when you don't feel like putting it away," one person wrote. "I thought this was so your dog could have a comfy spot to lay," another commented. "Without getting too graphic … the possibilities are endless," added a third. <div class="embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border: 0px; font-size: 16px; vertical-align: baseline; color: #323338; font-family: Figtree, Roboto, 'Noto Sans Hebrew', 'Noto Kufi Arabic', 'Noto Sans JP', sans-serif; background-color: #ffffff; outline: none !important;"><iframe class="embedly-embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border-width: 0px; border-style: initial; vertical-align: baseline; width: 580px; max-width: 100%; outline: none !important;" title="tiktok embed" src="https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fwww.tiktok.com%2Fembed%2Fv2%2F7296702849298337066&display_name=tiktok&url=https%3A%2F%2Fwww.tiktok.com%2F%40danielle_carolan%2Fvideo%2F7296702849298337066%3Fis_from_webapp%3D1%26sender_device%3Dpc%26web_id%3D7142332295764346370&image=https%3A%2F%2Fp19-sign.tiktokcdn-us.com%2Ftos-useast5-p-0068-tx%2F53b6a23d5bbd4af1a1907e2073c2b818_1698896032%7Etplv-dmt-logom%3Atos-useast5-i-0068-tx%2Fo4IRiSlAxEom0dpDDDEQQQFBJAAC3gffEGEA6J.image%3Fx-expires%3D1699570800%26x-signature%3DIMlG9WO44PlRm5CNyVIyayR4AxM%253D&key=59e3ae3acaa649a5a98672932445e203&type=text%2Fhtml&schema=tiktok" width="340" height="700" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></div> One commenter came to the rescue with the answers everyone was looking for, and confirmed that Danielle's second guess was right, and told her to look up the "Richard Branson lounge bed". The bed itself was patented by Virgin Hotels and features two "cubby holes" which allow three people to sit comfortably on the bed and socialise or do their own thing. "Everybody has a cubby hole where they can sit and talk and still work with devices," Virgin Hotels CEO Raul Leal explained when the bed was first introduced in 2015. Images: TikTok

International Travel

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

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

This is how often you should be replacing your bed linen

The ultimate bed is one you want to dive right in to. Beautifully dressed, lofty and full, it is accessorised thoughtfully with perfectly plump pillows, a soft throw and plush duvet. But knowing when to replace certain key elements is essential. Mattress A quality mattress should be chosen according to your age and perhaps body type. “Look for a mattress that promotes perfect posture and comfort, while reducing pressure on your entire body,” says Timothy Dutt from <a href="https://ultimatebeds.com.au/">Ultimate Beds</a>. “It should be constructed of natural materials and not include metals, latex or synthetic fabrics.” Contrary to popular belief, a premium mattress requires minimal maintenance, he says, and shouldn’t need to be flipped. “If it does, it is generally a sign that it will collapse, and the manufacturer is hoping to ensure it will collapse evenly,” says Dutt. “A quality mattress should also feature removable breathable covers and sit on a bed base with quality solid slats that provide adequate ventilation.” Because our bodies change as we get older, consider the support your mattress provides. “A general rule of thumb, is that a mattress should be changed every seven to 10 years. This is also for hygiene and health reasons,” says Dutt. “Look for signs it is failing, like lumps in the pillow top, dead spots in the springs, sleep impressions, waking up with aches and pains and not feeling rested.” Pillows When choosing your perfect pillow, being aware of your habitual sleep positions is imperative to make the right selection. “You might be a back, tummy or side-sleeper, or a bit of everything,” says Lauren Roe, Creative Director at <a href="https://www.ilovelinen.com.au/">I Love Linen</a>. “Different pillow styles are designed to support your head and neck based on how your body will be positioned at night. For example, if you prefer side-sleeping or you are a larger frame, a high-loft pillow might work best for you.” A pillow is only as comfortable as what is inside it. “Always ask about its inners,” she says. “If it’s microfibre, ensure it is soft, long-stapled and high quality, not cheap, rough polyfill. If the filling is natural fibres like feathers, ensure they are virgin. It means it is animal-friendly and a better quality filling.” Daily plumping is also essential for keeping your pillows in tip-top condition. “Every pillow has its own specific-care recommendations that should be closely followed,” she says. “Daily plumping is really effective for ensuring good air flow throughout and keeping fibres soft and supple.” Every 12 months check your pillows for signs of wear and tear. “You are spending so much time in close contact with your pillow, that for your own comfort and health it pays to replace them. If they feel flat or lumpy or show signs of holding too much dust, there could be dust mites trapped inside.” Bed linen “You know you have high-quality bed linen, when it’s still the set you want to dress your bed in years after you purchased it,” says Alex McCabe, designer at Australian bed linen company <a href="https://kipandco.com.au/">Kip and Co</a>. “When purchasing, look for fabrics that will really last. That means that they need to be good quality and can mix and match well. Always select for the season. I love the warmth and comfort of jersey and velvet, but during the warmer months I gravitate towards 100 per cent cotton or French linen.” This summer, beds are set to bloom with beautiful botanicals, she says. “Think timeless florals, creeping vines, stone and citrus-fruit pops,” says McCabe. “Our latest collection is called In Full Bloom. It’s inspired by colour-drenched Europe in the spring.” For long-lasting, dreamy bed linen, be sure to launder mindfully. “Bed linen doesn’t have a use-by date,” she says, “but it will last a long time if you follow the care instructions.” When the fabric begins to look worn out or threadbare, it’s time to be replaced. “For longevity, let each set of bed linen rest by rotating it regularly. Each season, add to your collection, but don’t throw out your old stuff. Changing it up means it lasts longer and is a great way to refresh the whole look and feel of your bedroom.” Written by Elizabeth Clarke. Republished with permission of Domain.com.au. Images: Getty

Home & Garden

4 things healthy people do before bed (that you should do too)

We all have one or two of “those” types of friends in our lives who are super fit and healthy – almost annoyingly so. And you wouldn’t be human if you didn’t wonder how they do it. In the hope that it might rub off on us, we’ve rounded up four habits of healthy people. You’ll be surprised they are quite simple to follow and a couple of them are even relaxing! 1. Plan tomorrow's breakfast  One of the keys to maintaining a healthy lifestyle is being prepared. If you are organised ahead of time it will make you less likely to reach for the “bad” stuff and make unhealthy choices. Given this, coupled with the fact that lots of people wake up hungry, it is beneficial to know and maybe even set aside what you’re going to have for breakfast. This is especially helpful if you know you’re going to be tight for time in the morning – if you’re not prepared you might be more inclined to go down the easy route a pick up a pastry on the run with your morning coffee. 2. Have a cuppa Chamomile – an age-old medicinal herb known in ancient Egypt, Greece and Rome – is a relaxing sleep aid that has been used for centuries. Try a soothing cup of chamomile tea to help send you to the land of nod. It’s also said to have anti-inflammatory properties. 3. Take a packed lunch  Whether it’s a case of packing up dinner’s left overs before you sit down at the dinner table or preparing a healthy meal for lunch; taking a packed lunch has a number of benefits. Not only will taking your lunch with you when you head out for the day help stop you from making bad choices when you’re out and about, it will also stop you from having a second helping at dinner time (because you’ve packed it for lunch) and it will save you money by not spending at cafes. 4. Use coconut oil to remove make-up  While there is much discussion about the various uses of coconut oil and the said benefits, coconut oil makes a delightful eye make-up remover. Not only does it work well to remove make-up, it is also gentle on the very delicate eye area and has lovely moisturising properties as well. Image credits: Getty Images

Body

Should you let pets sleep in your bed?

Snuggling up to your furry friend in bed is not unusual in this animal-loving country of ours, with a 2010 survey of 610 pet owners finding that 32 per cent of pets were sleeping in their owner’s bed. But the big question is should you let your pet sleep with you in bed? If you’re a poor sleeper than perhaps it’s time to evict your furry friend from the bedroom. There is growing evidence that letting your dog or cat in your bed does significantly decrease your chances of a good night’s sleep. A study by the Mayo Clinic Sleep Disorders Center found that half of the 152 pet-owning patients reported their pets disturbed their sleep in some way every night. A further 21 per cent of dog owners and seven per cent of cat owners complained that their pets snored. Another 2014 study on sleep surveyed 148 pet owners, finding that 30 percent reported waking up because of their pets at least once a night. Around two-thirds reported poor sleep quality and five per cent said they always had trouble falling to sleep after being woken up by a pet. Despite these statistics, you would be hard-pressed to convince a pet-owner to give up the snuggling presence of their beloved pet. While it’s worth considering the impact of pets in the bed for those who suffer from insomnia or poor sleep quality, for everyone else who is a sound sleeper it is perfectly fine, medically at least, to let your furry friend under the convers. The research shows that owners are comforted by their pets presence in bed – a factor that trumps all other considerations. Image: Getty Images

Family & Pets

How to pick the best sheets

If you are having trouble sleeping or don’t look forward to climbing into your bed, then there could be something wrong with the bed sheets you currently have. Just like mattresses or pillows, bed sheets are important facilitators of falling asleep because they come in direct contact with our skin. Here are four features of bed <a href="https://shop.oversixty.com.au/collections/sheets?utm_source=Over60&utm_medium=in-article-link-sheets&utm_campaign=Over60Shop&utm_content=sheets" target="_blank" rel="noopener">sheets</a> that you need to look out for the next time you invest in bed sheets. 1. Material The most popular material for bed sheets is <a href="https://shop.oversixty.com.au/collections/sheets/products/linen-house-makalya-flannelette-sheet-set?utm_source=Over60&utm_medium=in-article-link-sheets-makalya-flannelette-sheet-set&utm_campaign=Over60Shop&utm_content=makalya-flannelette-sheet-set" target="_blank" rel="noopener">cotton</a>. Cotton has remained as the most popular material for sheets due its durability, comfort and breathability. There are variations of cotton such as Egyptian, pima and Sea Island cottons. Make sure you always check that the fabric is 100 per cent of the material as some sellers loosely use the terms to attract buyers. Be sure you are always buying from a quality manufacturer. 2. Thread count It is popular opinion that the higher the thread count, the more comfortable the sheets will be. However, this isn’t always the case as manufacturers can alter sheet softness by enhancing them will silicone softeners that vanish after the first wash. A lower-thread-count sheet made from naturally softer fibres such as Egyptian cotton will feel more comfortable than a lower-quality cotton blend with a higher thread count. To be sure you are purchasing comfortable sheets make sure they are 100 per cent cotton rather than the 1000 thread count. If you want a more affordable option than Egyptian or Pima cottons than polyester/percale blend is best. 3. Weave It is a good habit to get into that when you go on holidays, you take note of the bedding that you find most comfortable to sleep in. Do you prefer crisp or soft? If you prefer a little snap in your sheets than choose percale which is plainer weave. If you want your sheets to be completely soft than choose sateen. If the cold irritates you while you are sleeping, choose <a href="https://shop.oversixty.com.au/collections/sheets/product-type_flannelette-sheet-sets?utm_source=Over60&utm_medium=in-article-link-sheets-flannelette-sheet-sets&utm_campaign=Over60Shop&utm_content=flannelette-sheet-sets" target="_blank" rel="noopener">flannel sheets</a> to help regulate your body temperature. 4. Fit It is important that you get the right size and fit for your bed sheets so you don’t have to wrestle with your mattress every time you need to put your sheets on. If you have a standard-size bed including twin, queen or king, it can be helpful to purchase <a href="https://shop.oversixty.com.au/collections/bedroom/products/linen-house-sheet-sets-elka-fitted?utm_source=Over60&utm_medium=in-article-link-sheets-sheet-sets-elka-fitted&utm_campaign=Over60Shop&utm_content=sheet-sets-elka-fitted?utm_source=Over60&utm_medium=in-article-link-sheets-sheet-sets-elka-fitted&utm_campaign=Over60Shop&utm_content=sheet-sets-elka-fitted" target="_blank" rel="noopener">sheets</a> that have features such as elastic edging to ensure a snug fit. Before you buy sets that include pillowcases, make sure your pillows are not under or over scale to avoid wasting money. Image: Getty

Home & Garden

Food poisoning or stomach bug?

Image: Getty You've been up all night with stomach cramps, diarrhoea and vomiting. You feel rotten and you can't keep anything down. Everyone's got a theory as to what's going on and you no doubt wonder yourself… Was it something you ate? Or have you been struck with the latest horrible tummy virus? It's true that gastroenteritis – an inflammation of the gut usually caused by an infection – can be caused either by something you ate or a viral infection passed from another person, says Dr Jas Saini, a GP in the western suburbs of Sydney. Both scenarios can result in similar symptoms such as fever, stomach cramps, diarrhoea and vomiting. But there are often clues that suggest which problem you're dealing with, Saini says. Typically (but not always) food poisoning starts more dramatically with sudden onset of severe symptoms. But viral gastroenteritis can also cause quite severe abdominal pain, and it can make people just as miserable, Saini says. "It's not always easy to work out the difference and your doctor will ask a series of questions to try to work out the cause." Viral gastro Viral gastroenteritis, caused by bugs like rotavirus and norovirus, tends to peak in winter and spring. It is spread by you coming into contact with surfaces that have been contaminated with human faeces. Symptoms may come on gradually. "Surfaces can become contaminated if you have not washed your hands properly after using the toilet, or got some stool on your hands when wiping and not washed it off properly. You can then pass the virus on when you touch the tap, toilet flush, door handle or other surfaces." "Viruses can be present on surfaces anywhere, including escalators and traffic lights and they can stay around for a period of time." Viral gastro can also be spread through food if people don't wash their hands properly before preparing food. And you can still spread the virus for up to 48 hours after your symptoms have disappeared completely too, Saini says. That's why it's important to wash hands properly after using the toilet and before eating food. Food poisoning On the other hand, food poisoning usually refers to gastro related to eating food that is contaminated with bacteria such as Salmonella, Campylobacter or E.coli. "Whilst exposure to the culprit food may occur hours or weeks before you fall crook, the symptoms of food poisoning tend to be more dramatic and build up much more quickly than those of viral gastroenteritis." "You may experience intense vomiting, high fevers and severe abdominal pain. Severe dry retching may also occur, and people describe the feeling of their gut vigorously squeezing out its toxins. It's also more common to see blood or mucous in your stool with food poisoning," Saini says. "If you do notice blood or mucous, then it's important to go to the doctor to get checked out." "Stool samples are taken if the doctor is uncertain about the diagnosis, there is blood or mucous in the stool, a bacterial infection is suspected, or symptoms have gone on for a long time. Your doctor may also consider stool samples if you have recently returned from overseas, or if she or he feels your immune system is compromised" "Antibiotics may be considered for bacterial infection, although many people can get better without using antibiotics," Saini says. Nailing the culprit If you think you may have food poisoning, particularly from food you have eaten out, tell your doctor, so they can report it to the public health department who can investigate the source of the problem, Saini says. But knowing the source of your food poisoning can be tricky. It's not always the last thing you ate that made you sick – it could be anything you have eaten days, weeks or, in the case of listeria bacteria, even months before. And what you bring up is not necessarily the cause of your illness – it's just what was in your stomach when the symptoms started. But if your whole family all ate the same dish at your local restaurant and all suddenly got violently ill together shortly afterwards, that's a pattern more suggestive of food poisoning. Preventing the spread For viral gastro, preventing its spread through families is actually very difficult. "There's always a bit of guilt," Saini says. "You can be very careful with hygiene and cleaning surfaces but it's very easy for the whole family to affected all at once." What's more the common gastro virus norovirus can travel in air droplets, causing much wider contamination of surfaces, says virus expert Professor Bill Rawlinson. Norovirus can also reach the gut by being inhaled into the back of the throat. "We think it's not a classic aerosol spread like you see with respiratory viruses," says Rawlinson, director of virology at South Eastern Sydney and Illawarra Health Service. You probably need to be in quite close proximity "like a parent cleaning up a child's diarrhoea or vomit". Wearing a mask may be helpful in these circumstances, he says. To prevent gastro from any cause, it's important to: <ul data-component="List"> <li data-component="ListItem">Practice good hand hygiene including always washing your hands with soap and hot water before preparing food, after handling raw food, before eating, after using the bathroom or changing nappies, after working in the garden, or after playing with or feeding pets.</li> <li data-component="ListItem">Store and handle your food safely such as separating raw and ready-to-eat foods, keeping hot food hot (over 60°C) and cold food cold (under 5°C), cooking and reheating foods thoroughly, refrigerating food within two hours of cooking, and thoroughly washing fruit and vegetables.</li> </ul> When to go to the doctor? 'Gastro' can be life threatening in vulnerable people such as babies, pregnant women and elderly people. "That's because they have limited reserves and require more fluids," Saini says. He recommends going to the doctor if you have: <ul data-component="List"> <li data-component="ListItem">vomiting without diarrhoea – this may not be a gastro bug at all and could be another problem such as an ear infection or a urinary tract infection.</li> <li data-component="ListItem">severe stomach pains that are getting worse quickly or came on very suddenly</li> <li data-component="ListItem">blood or mucous in your stool, or stools that are black or very smelly. Black stools may indicate there is bleeding higher up in the gut.</li> <li data-component="ListItem">difficulty passing urine or only passing small amounts of urine</li> <li data-component="ListItem">symptoms that last for more than a few days</li> <li data-component="ListItem">other medical conditions that require careful monitoring, such as diabetes</li> </ul> Take babies to the doctor if they are not tolerating their feeds, they are pale and lethargic or have fewer than four wet nappies in 24 hours.

Body

Cats love it but mozzies don’t

At the risk of becoming the Pied Piper of cats, you could use the garden herb catnip as a non-toxic insect repellent – and scientists have now nutted out why it wards off mozzies and other irritating bugs. The active ingredient nepetalactone in the mint-like herb (Nepeta cataria) selectively activates the irritant receptor TRPA1 (transient receptor potential ankyrin 1) in certain insects, according to a study <a rel="noreferrer noopener" href="https://www.cell.com/current-biology/fulltext/S0960-9822(21)00217-7" target="_blank">published</a> in the journal Current Biology. The protein is best known as the “wasabi receptor” (many people will be familiar with the eye-watering sensation caused by the Japanese horseradish), but although humans and other animals have it, catnip doesn’t affect us in the same way. More intriguingly, tear gas – which contains mustard oil – activates the same irritant receptor in both mosquitoes and humans, says co-senior author Marco Gallio from Northwestern University, US. “But it may not be a good insect repellent,” he adds, “as it makes people miserable too.” Even better, catnip doesn’t seem to deter bees (although aphids don’t mind it either). Importantly, it’s particularly effective at repelling mosquitoes, which pose a major <a rel="noreferrer noopener" href="https://cosmosmagazine.com/science/bacteria-v-mozzies-bacteria-holding-their-own/" target="_blank">public health problem.</a> Some studies show it to be as effective as chemical repellents such as DEET – <a rel="noreferrer noopener" href="https://www.nature.com/articles/s41598-018-36814-1" target="_blank">if not more so</a> – which many cannot afford or avoid due to concerns about toxicity. And its use is not new. As lead author Nadia Melo, from Lund University in Sweden, and colleagues note, Pliny the Elder described several medicinal uses of it in his encyclopedia <a rel="noreferrer noopener" href="https://www.livius.org/articles/person/pliny-the-elder/pliny-the-elder-natural-history/" target="_blank">Naturalis Histori</a><a rel="noopener" href="https://www.livius.org/articles/person/pliny-the-elder/pliny-the-elder-natural-history/" target="_blank">a</a> back around AD 77. In the ninth century, they write, Bald’s leechbok “reports catnip as effective against everything from bedevilment (mix leaves with ale, chant 12 masses) to shoulder pain (pound leaves in ale, drink by fire)”. <div class="newsletter-box"> <div id="wpcf7-f6-p140820-o1" class="wpcf7"> </div> </div> In humans it was known to be soothing and calming, while for cats, rolling in it seems to evoke euphoria – apparently it gives them an opioid-like hit – and it’s thought the aim is to <a rel="noreferrer noopener" href="https://cosmosmagazine.com/search/mozzies+vs+moggies/" target="_blank">help them deter mosquitoes</a>. But it’s long been observed that mozzies and other insects are not nearly as keen on catnip – the team notes its historical use as a repellent against “pesky small creatures”, as referred to by Johannes Franck’s Speculum botanicum in the 1600s, and others. Adding some modern molecular science to this, the collaborative experiment by Melo and colleagues at Marcus Stensmyr’s lab in Sweden was quite thorough. First, they tested Pliny’s claim that catnip repels scorpions by allowing four Heterometrus cyaneus to choose a pot to hide in, one of which contained catnip. The scorpions all chose the pot with catnip, “displaying no apparent distress”. To be fair, the authors say the plant Pliny refers to as Nepeta may have been a different herb. They continued with a vast array of experiments with different arthropods ranging from ticks, mites, aphids and planthoppers to bees, wasps, weevils, beetles, flies and mosquitoes, finding evidence to support the notion that nepetalactone is an irritant. Then they used cultured cells expressing the TRPA1 genes – a molecular mechanism for “pain” and response to irritants <a rel="noreferrer noopener" href="https://news.northwestern.edu/stories/2017/october/wasabi-receptor-for-pain-discovered-in-flatworms/" target="_blank">discovered</a> by Gallio’s lab – in flies, mozzies and humans to test if they are activated by catnip and nepetalactone. Finally, the team tested catnip on mutant mosquitoes and flies without the TRPA1 receptor and found they lost their aversion to the herb. “TRPA1 mutant mosquitoes in particular do not avoid catnip any more at all,” says Gallio. “Cool.” Now they’ve shown why catnip works and is so powerful, he says their study further supports its widespread use as a natural, safe repellent, accessible in poor countries afflicted by mosquito-borne diseases. “Great because it’s cheap and it grows like a weed.” What can you do to avoid excessive feline affections while warding off the pesky bugs? Not a problem, says Gallio: “We like cats.”  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=140820&title=Cats+love+it+but+mozzies+don%E2%80%99t" alt="" width="1" height="1" />  <div id="contributors"> <a rel="noopener" href="https://cosmosmagazine.com/nature/cats-love-it-but-mozzies-dont/" target="_blank">This article</a> was originally published on <a rel="noopener" href="https://cosmosmagazine.com" target="_blank">Cosmos Magazine</a> and was written by <a rel="noopener" href="https://cosmosmagazine.com/contributor/natalie-parletta" target="_blank">Natalie Parletta</a>. Natalie Parletta is a freelance science writer based in Adelaide and an adjunct senior research fellow with the University of South Australia. Image: Getty Images </div>

Home & Garden

“The bed was alive”: Woman issues warning after horror hotel stay

An Australian woman has issued a warning to fellow travellers after she was attacked by bed bugs during a mini holiday with a friend. Justine Martin and Anna McLean were heading out for a getaway to the Gold Coast following Melbourne’s tough lockdowns last year and checked into a “resort-style” hotel after their long trip. As the pair were about to fall asleep, Justine said she felt a “crawling sensation” on her neck. “I noticed the sheets were a little bit sandy down at the feet end, and it was very late by the time we got there, so I tried to drift off,” she told <a rel="noopener" href="https://travel.nine.com.au/latest/bed-bugs-travel-warning-australia-summer-la-nina/b45cd682-5754-482c-9cda-14da230f6092" target="_blank">9Honey</a>. “I was lying there tossing and turning, and I could hear Anna scratching. Next thing, I felt something crawling on me.” When she brushed against her face, Justine realised something was biting her neck - a tiny bed bug. “I turned on the light and there was a wine glass sitting on the side table, so I popped it in the wine glass,” she recalled. “Then we got out the bed and pulled the sheets back… and the bed was alive.” The Victorian women were shocked to find that both of the single beds were covered in dozens of the bugs, while the “sand” Justine thought she could feel at the end of the bed turned out to be sprinklings of bed bug excrement. <img style="width: 396px; height: 223px;" src="https://oversixtydev.blob.core.windows.net/media/7846740/bedbugs1.jpg" alt="" data-udi="umb://media/006f2ce30aa548019add5f955070bc68" /> Justine and Anna found bed bugs and their excrement in their hotel rooms while on a holiday in Queensland. Image: 9Honey After alerting the night manager, Justine and Anna were moved to a new hotel room - only to find that the queen bed within was just as infested with bed bugs. “We pulled back the sheets, and it was full of bed bugs as well,” Justine said. “The whole place was infested. “We both had showers to wash bugs off our skin, and I have long black hair so I was worried it was going to get into my scalp.” Fortunately their clothes were still packed away, protected from the tiny bugs. With two strikes against their current hotel, the pair were determined to salvage their holiday, demanding a refund and checking into an expensive hotel along the beach. “We lost a whole day, we slept for most of the Friday and had to do our washing,” Justine added. “I’m not being a snob, it shouldn’t matter what you’re paying for a motel or hotel room, the quality of the room should be 100 percent and it should be clean. “Now when I go into a hotel, the first thing I do is pull up the sheets and look for any signs of bed bugs… their excrement or stains on the mattress, because bed bugs will be hiding during the day.” According to bed and sleep expert <a rel="noopener" href="https://www.news.com.au/travel/travel-updates/travel-stories/expert-issues-warning-to-summer-travellers-as-bed-bug-populations-surge/news-story/344bc7d4c6d68bde43bb57304d4ffadf" target="_blank">Darren Nelson</a>, December through February are common months to find bed bugs. With increased travel during this period, the bed bugs are able to spread from holiday homes, hotels and campsites to bedrooms at home. As for how to combat them, Mr Nelson suggests keeping bedding and sheets clean, and washing sheets separately from clothes to reduce the risk of cross-contamination. “Most people wash their sheets every week or two - but forget about their pillow and doona, going months if not years, between washes,” he explained. “These are the breeding ground not only for bed bugs, but for dust mites.” Image: 9Honey / news.com.au

Travel Trouble

Clever tricks to keep bugs off your picnic rug

To keep insects from biting, stinging or annoying you – and just as importantly, to keep them away from your food – follow these 13 surefire, all-natural tips. Turn your body into a bug repellant By eating certain foods, you can repel many insects. For example, munch on a clove of garlic every day for three days before a picnic. As you sweat out the garlic odour, it repels many insects. You can also take 1 tablespoon of apple cider vinegar three times a day for three days before the picnic, too. Use the power of produce Rubbing a slice of onion over your skin can be a good way to keep away mosquitoes and other biting insects. Fresh orange or lemon peels also work. And another time-honored approach to keep gnats and mosquitoes at bay is to moisten a cloth or cotton ball with white vinegar and rub it over your exposed skin. All these work on your picnic table as well; wipe it with vinegar or onion, for example, and bugs will stay away. Be vanilla Turns out that bugs don’t like the smell of vanilla. Dilute 1 tablespoon vanilla extract with 1 cup water and wipe the mixture on your exposed skin (and if you wish, your picnic tablecloth) to discourage mosquitoes, blackflies, and ticks. Spray some natural mint mouthwash Insects do not like the smell of mint in any form. Transfer your favorite natural mint mouthwash into a spray container and spray it on yourself and the area around you while outdoors. Plant garlic, mint and rosemary Naturally ward away bugs from your patio meals by planting these three plants in decorative pots or your outdoor garden. They’ll keep the bugs away, plus you can use them in your cooking. Turn on a fan Set up a portable fan facing your outdoor food and eating areas, and turn it on to a calm breeze while you serve and entertain. The wind from the fan will make it difficult for bugs to fly in and pester you and your guests. Don't wear heavy perfumes or scents Stay away from wearing heavily scented shampoos, body sprays, perfumes, or deodorants while outdoors. The fragrances can attract bugs and the stings that follow. Leave sticky sweets at home Insects are particularly drawn to foods like melon, grapes, peaches, fruit juices and soft drink – to them, they’re like flower nectar. They can easily detect these foods, and will be persistent in their pursuit. While they may be terrific summer foods, avoid them at outdoor meals, or keep in well-sealed containers that you open only when everyone is ready to have some. Set up separate food tables for bugs One clever bug-battling tactic is to put plates of sweet foods (things like watermelon rinds, overripe peaches, or a large bowl of coloured sugar water) several metres away from your serving and eating areas, so the bugs feast separately from you and your guests. Keep your garbage cans far away as well, as bugs will flock to them for your leftovers. Cover all drinks Only serve drinks in covered cups or bottles, and drink through a straw. This is particularly important if your drink is sweetened. If you don’t have covered cups, use aluminium foil and poke a hole for a straw. Light some candles Smoke repels mosquitoes and flies. Tiki torches and citronella candles add ambiance to outdoor entertaining, anyway. Plus, they’re affordable, effective and have a pleasant scent. Float your table The best way to keep ants off your table is to put the feet in wide containers filled with water. Ants won’t be able to make it across the water to climb up. Cover up with a colander A simple wire-mesh colander can be used to keep bugs off dinner. If you are setting up a buffet-style meal, an upside-down colander over a plate of food protects it, while keeping the dish on display. You can also buy domed food covers or nylon netting. This article first appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/kitchen-tips/13-tricks-keep-bugs-away-picnics" target="_blank">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a rel="noopener" href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank">here’s our best subscription offer.</a> Image: Getty Images <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Home Hints & Tips

How do animals see in the dark?

On a moonless night, light levels can be more than 100m times <a href="http://bit.ly/2mZLkEL">dimmer than in bright daylight</a>. Yet while we are nearly blind and quite helpless in the dark, cats are out stalking prey, and moths are flying agilely between flowers on our balconies. While we sleep, millions of other animals rely on their visual systems to survive. The same is true of animals who inhabit the eternal darkness of the deep sea. In fact, the overwhelming majority of the world’s animals are primarily active in dim light. How is their formidable visual performance possible, especially in insects, with tiny eyes and brains less than the size of a grain of rice? What optical and neural strategies have they evolved to allow them to see so well in dim light? To answer these questions, we turned our attentions to nocturnal insects. Despite their diminutive visual systems, it turns out that nocturnal insects see amazingly well in dim light. In recent years we have discovered that nocturnal insects can avoid and fixate on obstacles <a href="http://science.sciencemag.org/content/348/6240/1245">during flight</a>, <a href="http://www.nature.com/nature/journal/v419/n6910/full/nature01065.html">distinguish colours</a>, <a href="http://bit.ly/2mi1XqU">detect faint movements</a>, learn visual landmarks and <a href="http://bit.ly/2miaSIF">use them for homing</a>. They can even orient themselves using the faint celestial polarisation pattern <a href="http://www.nature.com/nature/journal/v424/n6944/full/424033a.html">produced by the moon</a>, and navigate using the constellations of <a href="http://bit.ly/2nvmNUu">stars in the sky</a>. In many cases, this visual performance seems almost to defy what’s physically possible. For example, the nocturnal Central American sweat bee, Megalopta genalis, absorbs just five photons (light particles) into its tiny eyes when light levels are at their lowest – a <a href="http://bit.ly/2miaSIF">vanishingly small visual signal</a>. And yet, in the dead of night, it can navigate the dense and tangled rainforest on a foraging trip and make it safely back to its nest – an inconspicuous hollowed-out stick suspended within the forest understorey. To find out how this kind of performance is possible, we recently began to study nocturnal hawkmoths. These beautiful insects –- the hummingbirds of the invertebrate world –- are sleek, fast-flying moths that are constantly on the lookout for nectar-laden flowers. Once a flower is found, the moth hovers in front of it, sucking the nectar out using its proboscis, a mouth-like tube. <img src="https://images.theconversation.com/files/160495/original/image-20170313-19263-1u8f9id.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Deilephila elpenor. Shutterstock The nocturnal European Elephant hawkmoth, Deilephila elpenor, is a gorgeous creature cloaked in feathery pink and green scales and does all its nectar gathering in the dead of night. A number of years ago we discovered that this moth can distinguish colours at night, the first nocturnal animal <a href="http://www.nature.com/nature/journal/v419/n6910/full/nature01065.html">known to do so</a>. But this moth recently revealed another of its secrets: the neural tricks it uses to see well in extremely dim light. These tricks are certainly used by other nocturnal insects like Megalopta. By studying the physiology of neural circuits in the visual centres of the brain, we discovered that Deilephila can see reliably in dim light by effectively adding together the photons it has collected from different points <a href="http://bit.ly/2mi1XqU">in space and time</a>. For time, this is a little like increasing the shutter time on a camera in dim light. By allowing the shutter to stay open longer, more light reaches the image sensor and a brighter image is produced. The downside is that anything moving rapidly – like a passing car – will not be resolved and so the insect won’t be able to see it. <h2>Neural summation</h2> To add together photons in space, the individual pixels of the image sensor can be pooled together to create fewer but larger (and so more light-sensitive) “super pixels”. Again, the downside of this strategy is that even though the image becomes brighter, it also becomes blurrier and finer spatial details disappear. But for a nocturnal animal straining to see in the dark, the ability to see a brighter world that is coarser and slower is likely to be better than seeing nothing at all (which would be the only alternative). Our physiological work has revealed that this neural summation of photons in time and space is immensely beneficial to nocturnal Deilephila. At all nocturnal light intensities, from dusk to starlight levels, summation substantially boosts Deilephila’s ability to see well in dim light. In fact, thanks to these neural mechanisms, Deilephila can see at light intensities around 100 times dimmer than it could otherwise. The benefits of summation are so great that other nocturnal insects, like Megalopta, very likely rely on it to see well in dim light as well. The world seen by nocturnal insects may not be as sharp or as well resolved in time as that experienced by their day-active relatives. But summation ensures that it is bright enough to detect and intercept potential mates, to pursue and capture prey, to navigate to and from a nest and to negotiate obstacles during flight. Without this ability it would be as blind as the rest of us.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/74101/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/eric-warrant-344184">Eric Warrant</a>, Professor of Zoology, <a href="https://theconversation.com/institutions/lund-university-756">Lund 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/how-do-animals-see-in-the-dark-74101">original article</a>. Image: United States Geological Survey

Family & Pets

5 things in your house that are attracting pests right now

What’s the best way to control pests in your house? Don't make it enticing for them to live there. Use this list to help reduce the odds that insects move into your space. Moisture Dampness attracts many different types of pest. “We need water in our everyday lives, but so do pests,” says entomologist Cherie Hartzer. “Even small amounts of water dripping from an air conditioning unit may attract wasps that are foraging for water. Water that has soaked into wood is attractive to termites. Downpipes and gutters that hold water can be perfect habitats for mosquitoes. And a dripping tap may attract rodents, especially if it has been dry and there aren’t other water sources around.” The cure? Regular maintenance that fixes leaks that could provide pests with a water source. Unused drains A dormant drain – especially one that has a little water and some organic material like hair and soap coating the insides – makes a perfect home for drain flies. “Unused drains create a slimy film that creates an ideal breeding spot for drain flies,” Smith says. “If these flies are present in the house there is almost certainly a slow or clogged drain.” Still air Keeping those ceiling fans running during the summer can do more than keep your air conditioning costs down – they help keep unwelcome critters at bay. “Many flies love still air,” Ricci says. “Fans don’t necessarily blow flies away, but they make the air turbulent enough to discourage them from hanging around too long.” Clutter Here’s another incentive to get rid of your extra stuff – all that clutter can make wonderful homes for insects you definitely don’t want hanging around your house. “If clutter is kept to a minimum, and a home is kept relatively clean, there will be few places for insects to hide,” Ricci says. Overripe fruit That fruit bowl on your counter may be appetising – until one piece of fruit gets a little overripe and attracts fruit flies. “Don’t leave food lying around – place it in the refrigerator or sealed containers if possible,” Hartzer says. This article was written by Lisa Milbrand and first appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/food-home-garden/13-things-in-your-house-that-are-attracting-pests-right-now" target="_blank">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a rel="noopener" href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank">here’s our best subscription offer.</a> Image: Getty Images <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Home & Garden

Toddler survives ordeal with flesh-eating bug

A mother in Melbourne has spoken out about the terrifying ordeal her family went through after her daughter almost lost her leg to a flesh-eating infection caused by Strep A. At just 11 months old, Eden contracted the bug after a bout of severe colds that affected her for weeks. On the night she was rushed to hospital with a fever, it was discovered she had Strep A that was affecting her leg. “We were obviously very scared because it was a very dangerous bug that got into her system quickly,” Eden’s mother Tania O’Meara <a href="https://7news.com.au/lifestyle/health-wellbeing/melbourne-toddler-almost-loses-her-leg-to-strep-a-as-murdoch-childrens-research-institute-trial-vaccines-c-2808830">told 7NEWS</a>. Luckily the doctors were able to save her leg, but Eden was left scarring on her right calf. “It was a very precarious point in her life,” O’Meara said. The need for a vaccine Dr Josh Osowicki from the Murdoch Children’s Research Institute said Strep A is a “high-priority” bug for vaccine development. As part of their efforts, researchers at the institute are deliberately infecting healthy volunteers with the bacteria to trial different vaccines and treatments. “We’ve kept the participants in an inpatient environment and we had really close clinical support and we’ve watched them really closely,” Dr Osowicki said. “We hope the vaccine can stop other children going through what Eden went through,” O’Meara said. “Strep A causes a lot of different disease, from a strep throat or a mild skin infection to really severe and dangerous infections,” Dr Osowicki said. The infection kills more than 500,000 people globally every year, with young children, the elderly, and pregnant women especially at risk. Image credit: 7NEWS

Body

“Something hatched!" Mum’s disturbing backyard discovery

A woman’s terrifying discovery in her yard has left a number of social media users baffled. The woman, believed to be from Australia, posted a video of a small black mound sitting on top of dirt to a Facebook group last week, as she asked members to help her figure out what it is. “Has anyone seen these before? Just appeared today in a few spots around the yard. It has been raining here overnight,” she said. In the footage, the woman touched the mound, causing what appears to be thousands of tiny alive bugs to move. They seem to go right back to where they were as she pulls her fingers back. Horrified users on Facebook jokingly told the mum to burn her house down or move away from the “alien eggs”. “I have never seen anything like that before!” one woman said. “It looks like kinetic sand,” another wrote. “Something hatched!” a third chimed in. But one person revealed that the bugs appear to be springtails, otherwise known as Anurida Maritima. “Springtails for sure! We have the same thing happen to us and know they come every year. Hate it lol,” someone responded to her. Springtails are a common occurrence in gardens, but they’re still relatively unknown due to their small size, according to the agricultural school of Texas A&M University. “Springtails are common insects that live in leaf litter, compost piles and lawn soils, recycling dead plant material into nutrients to fertilise your lawn,” according to the school. “Only about a millimetre long, springtails are rarely seen, but given the right environmental conditions, they can multiply to become a nuisance.” They are not harmful and do not bite people, pets, spread disease or damage homes.

Home & Garden

Here’s how often you should actually be changing your sheets

Whether you wash your sheets once a week or wait to do a sniff test, you’ve most likely wondered how often you should be changing your bed sheets at the moment. Like many things in life, the answer isn’t so black and white, but we’re here to answer it for you in these unprecedented times. To increase your protection against the new coronavirus, the US Centres for Disease Control (CDC) recommends daily cleaning and disinfecting of “high-touch areas”. That includes doorknobs, light switches, tables, remotes, handles, desks, toilets, sinks, and chairs – but what about your bed sheets? Why do we need to change our sheets? “There are a lot of things that can get in your sheets,” says Dr. Robb Akridge, Co-Founder of Clarisonic and Skin Expert, PhD in Microbiology specialising in Immunology and Infectious Diseases. “First, you need to understand that everyone has tiny mites all over their bodies and these mites feed off dead skin. (You can’t see them, but they are there.) For our skin to be healthy, we need these mites on the body. When these mites — commonly known as dust mites — excrete feces, it is the fecal matter that then causes irritation, inflammation and other allergy responses. When we shower, we wash off the feces, which is often why we can minimise irritation. When you sleep, you often shed skin and mites into your sheets, and remember, dead skin is food for these dust mites which are transferred from your skin to the sheets. If you don’t change your sheets, you create a breeding ground of mites (and they breed very rapidly), and the more mites, the more feces. The more feces, the more likely you will have irritation, especially if you are more sensitive to this.” But that’s not all, as you could also have fungi growing within your sheets. “For example, if you have athlete’s foot, the fungi can live in your sheets and can be passed on to someone who you are sharing a bed with,” Akridge says. What type of sheets are best? “It is important to use sheets that are breathable,” Akridge says. “Cotton is really the best. Also, if you have any skin infections, acne or mite allergies, you should stick to white cotton sheets. That way you can clean them with super-hot water and bleach. You obviously cannot use bleach if your sheets are coloured, so this is something to consider when purchasing. Bleach and extremely hot water will help to get rid of the mites and kill microbes in the sheets.” To deal with dust mites, you need to use water that is at least 55 degrees Celcius and the highest heat setting on your dryer. Get yourself a mattress cover if you don’t already have one. They are designed to keep your mattress safe from mites and prevent their feces from going into the mattress. “You can get an allergy mattress cover and allergy pillowcase covers,” Akridge says. “Your mattress and pillows have ample area for dust mites to expand and multiply, and therefore, over the years, if you don’t have a protective cover, it can easily become the source of irritation and other allergy-related symptoms.” What if my pet sleeps in my bed with me? Then you need to make sure you’re washing your sheets more often. “We see lots of skin rashes and conditions due to pets,” says Board Certified dermatologist Dr Dhaval G. Bhanusali. “It’s better to do at least once or twice a week to minimise the chance of negative effects.” So how often do you need to change your sheets? Many sources suggest changing your bedsheets weekly even under normal circumstances, and the CDC has not made any specific recommendations about doing it more frequently due to the new coronavirus. However, paying attention to bedding is important because germs can collect there. So, if it soothes you to change your sheets more frequently, go right ahead. “Overall, the amount of times you change your sheets really depends on your lifestyle, personal habits and living conditions,” Akridge says. “For example, if you are active or if you are someone who perspires a lot when you are sleeping, then you should change your sheets at least once a week. Also, if you have acne, then you may want to change your sheets more often.” To be on the safe side, aim to wash your sheets once a week, but try not to stretch it past two weeks.

Home & Garden

Australian bushfires could drive more than 700 animal species to extinction

The scale and speed of the current bushfire crisis has caught many people off-guard, including biodiversity scientists. People are scrambling to estimate the long-term effects. It is certain that many animal species will be pushed to the brink of extinction, but how many? One recent article suggested <a href="https://theconversation.com/a-season-in-hell-bushfires-push-at-least-20-threatened-species-closer-to-extinction-129533">20 to 100</a>, but this estimate mostly considers large, well-known species (especially mammals and birds). A far greater number of smaller creatures such as insects, snails and worms will also be imperilled. They make up the bulk of biodiversity and are the little rivets holding ecosystems together. But we have scant data on how many species of <a href="https://www.abc.net.au/news/science/2020-01-08/insects-invertebrates-frogs-affected-by-bushfire/11843458">small creatures</a> have been wiped out in the fires, and detailed surveys comparing populations before and after the fires will not be forthcoming. So how can we come to grips with this silent catastrophe? Using the information that is available, I calculate that at least 700 animal species have had their populations decimated – and that’s only counting the insects. This may sound like an implausibly large figure, but the calculation is a simple one. I’ll explain it below, and show you how to make your own extinction estimate with only a few clicks of a calculator. Using insects to estimate true extinction numbers More than <a href="https://www.environment.gov.au/science/abrs/publications/other/numbers-living-species/contents">three-quarters</a> of the known animal species on Earth are insects. To get a handle on the true extent of animal extinctions, insects are a good place to start. My estimate that 700 insect species are at critical risk involves <a href="https://conservationbytes.com/2011/07/26/predicting-marine-biodiversity/">extrapolating</a> from the information we have about the catastrophic effect of the fires on mammals. We can work this out using only two numbers: A, how many mammal species are being pushed towards extinction, and B, how many insect species there are for each mammal species. To get a “best case” estimate, I use the most conservative estimates for A and B below, but jot down your own numbers. How many mammals are critically affected? A <a href="https://time.com/5761083/australia-bushfires-biodiversity-plants-animals/">recent Time article</a> lists four mammal species that will be severely impacted: the long-footed potoroo, the greater glider, the Kangaroo Island dunnart, and the black-tailed dusky antechinus. The eventual number could be much greater (e.g the <a href="https://www.theguardian.com/environment/2020/jan/04/ecologists-warn-silent-death-australia-bushfires-endangered-species-extinction">Hastings River mouse</a>, the <a href="https://www.sciencemag.org/news/2019/12/fires-rage-across-australia-fears-grow-rare-species">silver-headed antechinus</a>), but let’s use this most optimistic (lowest) figure (A = 4). Make your own estimate of this number A. How many mammal species do you think would be pushed close to extinction by these bushfires? We can expect that for every mammal species that is severely affected there will be a huge number of insect species that suffer a similar fate. To estimate exactly how many, we need an idea of insect biodiversity, relative to mammals. How many insect species are out there, for each mammal species? The world has around <a href="https://www.environment.gov.au/science/abrs/publications/other/numbers-living-species#downloads">1 million</a> named insect species, and around <a href="https://www.environment.gov.au/science/abrs/publications/other/numbers-living-species#downloads">5,400 species</a> of land mammals. So there are at least 185 insect species for every single land mammal species (B = 185). If the current bushfires have burnt enough habitat to devastate 4 mammal species, they have probably taken out around 185 × 4 = 740 insect species in total. Along with many species of other invertebrates such as spiders, snails, and worms. <a href="https://images.theconversation.com/files/309629/original/file-20200113-103971-8f6187.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/309629/original/file-20200113-103971-8f6187.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> There are hundreds of insect species for every mammal species. https://imgbin.com/ For your own value for B, use your preferred estimate for the number of insect species on earth and divide it by 5,400 (the number of land mammal species). One recent study suggests there are at least <a href="https://www.mirror.co.uk/news/technology-science/science/far-fewer-species-animals-plants-5803977">5.5 million</a> species of insects, giving a value of B of around 1,000. But there is reason to suspect the real number could be <a href="https://theconversation.com/the-earths-biodiversity-could-be-much-greater-than-we-thought-61665">much greater</a>. How do our estimates compare? My “best case” values of A = 4 and B = 185 indicate at least 740 insect species alone are being imperilled by the bushfires. The total number of animal species impacted is obviously much bigger than insects alone. Feel free to perform your own calculations. Derive your values for A and B as above. Your estimate for the number of insect species at grave risk of extinction is simply A × B. Post your estimate and your values for A and B please (and how you got those numbers if you wish) in the Comments section and compare with others. We can then see what the wisdom of the crowd tells us about the likely number of affected species. Why simplistic models can still be very useful The above calculations are a hasty estimate of the magnitude of the current biodiversity crisis, done on the fly (figuratively and literally). Technically speaking, we are using mammals as <a href="https://conservationbytes.com/2011/07/26/predicting-marine-biodiversity/">surrogates</a> or <a href="https://methodsblog.com/2018/10/08/biodiversity-vascular-plants/">proxies</a> for insects. To improve these estimates in the near future, we can try to get more exact and realistic estimates of A and B. Additionally, the model itself is very simplistic and can be refined. For example, if the average insect is <a href="https://blog.csiro.au/the-impact-of-bushfires-on-australian-insects/">more susceptible</a> to fire than the average mammal, our extinction estimates need to be revised upwards. Also, there might be an unusually high (or low) ratio of insect species compared to mammal species in fire-affected regions. Our model assumes these areas have the global average – whatever that value is! And most obviously, we need to consider terrestrial life apart from insects – land snails, spiders, worms, and plants too – and add their numbers in our extinction tally. Nevertheless, even though we know this model gives a huge underestimate, we can still use it to get an absolute lower limit on the magnitude of the unfolding biodiversity crisis. This “best case” is still very sad. There is a strong argument that these unprecedented bushfires could cause one of biggest extinction events in the modern era. And these infernos will burn for a while longer yet.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/129773/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mike-lee-8293">Mike Lee</a>, Professor in Evolutionary Biology (jointly appointed with South Australian Museum), <a href="http://theconversation.com/institutions/flinders-university-972">Flinders University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/australias-bushfires-could-drive-more-than-700-animal-species-to-extinction-check-the-numbers-for-yourself-129773">original article</a>.

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