靈感取自世界睡眠協會提供的「關於擁有好睡眠,你所需要知道的十個重點」10 Tips that will help you sleep better

十個關於擁有好睡眠,你所需要知道的重點 關於擁有優質睡眠,你所需要注意的十個重點: 1. 睡前六個小時不攝取咖啡因。咖啡、茶、可樂及巧克力這些含有咖啡因的食物都需要避免攝取。 2. 睡前四個小時不要吃重口味、辛辣或含糖的食物,不過吃點小點心倒是無傷大雅。 3. 建立就寢及起床的儀式流程,盡量保持規律,午睡時間不要超過45分鐘,如果您晚上無法入眠,白天也盡量不要睡覺。 4. 使用舒適、乾淨的寢具,並確保寢具符合您的睡眠姿勢,想了解更多關於不同睡眠習慣及姿勢的訊息,請點擊此篇文章。 5. 盡量避免螢幕或亮光(手機、平板電腦、電腦、電視等),尤其是睡前2-3小時,盡量不要接觸螢幕藍光,將手機切換為夜間模式,並盡量嘗試在白天暴露於陽光之下,這會幫助您建立自然的睡眠周期,從而提供更好的睡眠品質。 6. 確保您的臥室乾淨、乾淨及平靜 (就像您個人舒適的堡壘),嘗試避免過多的噪音及光線。 7. 避免在睡前四小時攝取過量的酒精,並請盡量不要抽菸。 8. 保持舒適涼爽的睡眠溫度(16°C-19°C),並確保房間通風良好,這有助於您達到REM睡眠(Rapid Eye Movement深度睡眠),如果您的房間溫度高於24°C或低於12°C,可能會造成睡眠困難。 9. 定期做適量運動,這對您有好處,並且可以幫助您睡得更好,但是睡前盡量不要做運動。 10. 確保床只用於睡眠,避免在床上工作或處理其他事務。 *以上資訊來源: 世界睡眠協會 Don’t consume caffeine 6 hours before bedtime. This means no coffee, tea, cola or chocolate. Don’t eat heavy, spicy or sugary foods 4 hours before bedtime. A light snack before bed is acceptable. Build a bedtime and waking time routine; try to keep the routine in order. Don’t exceed 45 minute naps. If you’re having trouble sleeping at night, do not sleep at all during the day. Use comfortable, clean bedding and make sure they’re suitable to your general sleep position. To learn more about different sleeping habits and positions click here. Try to avoid screens and bright lights (phone, tablet, computer, TV, etc.), especially blue light 2-3 hours before bedtime. Switch your phone to night dimming and try expose yourself to sunlight during the day. This will help you align your life cycle to nature’s cycle, providing better sleep. Make sure your bedroom is clean, quiet and calm (like a cozy little cave). Try to eliminate as much noise and light as possible. Avoid consuming excessive amounts of alcohol 4 hours before bedtime and don’t smoke. Keep a cool, comfortable sleep temperature (16oC-19oC) and make sure the room is well ventilated. This aids in reaching REM sleep (deep sleep). If your room temperature is more than 24oC or less than 12oC, it will be more difficult for you to sleep. Do some sort of exercise regularly. It’s good for you and will help you sleep better. But, do not exercise right before bed. Make sure you only use your bed for its designed purpose. Avoid using it for work or other general tasks.
2022-07-05

想要對環境盡一份心力嗎?停止使用棉花產品!Want to help the environment? Stop buying cotton (Yes, even organic cotton)

想要對環境盡一份心力嗎?停止使用棉花產品! (是的,甚至是有機棉產品都一樣) 根據歷史紀錄,棉花是世界上最早的非糧食但被大量耕作的作物,早就7,000年前就已經有耕作的紀錄。令人驚訝經過千百年未變的是,棉花仍然是衣物、寢具用品,和其他織物最常使用的材質。讓人更驚訝的是,很多紡織替代品往往比棉花本身更具吸收性、透氣性、低過敏性。 為什麼我們提到這些? 因為大部分人不知道-棉花這個再普通不過的材質可以對環境造成嚴重的破壞。 1. 無處不在的農藥 棉花對許多昆蟲來說是優質的食物來源-這也是為什麼農民被迫使用大量的農藥種植棉花,以抵抗昆蟲,如棉籽象鼻蟲、蚜蟲、黏蟲等的侵害。 以印度為例,儘管棉花僅占農業總面積的5%,但用於棉花田的用藥卻佔全國農藥總使用量的一半。 由於健康風險,許多已開發國家已經禁止使用許多農藥,但是印度和巴基斯坦等開發中國家仍再使用,導致農田中的有毒物質混合物會隨著飲用水影響當地居民,進而誘發病變。 2. 沒有水,更多問題 2015年聯合國的一份報告預測,如果我們不對當前的用水習慣做出重大改變,那麼,在接下來的短短十五年間,我們將只能滿足全世界60%的用水需求。 人類社會許多超量的用水習慣都可以追溯到棉花生產,根據世界野生動物基金會,每生產一公斤棉花就需要使用20,000公升的水(大約相當於生產一條牛仔褲或T恤所需要使用的水量)。 更具體一點,您可以嘗試連續92.6天(2,222小時),都用水淋浴,這樣的水量就相當於製作一件T恤的棉花產量所需要用掉的水。 3. 土地退化與森林流失棉花是一年生作物,每年都需要重新種植,每次耕作都從土地吸收養分,這也意味著,每年農夫在播種之前,都必須要先對土壤施肥。 這樣導致的問題是,農藥及肥料將注入附近的水源,使有毒化學物質汙染水的生態系統。 另一個鮮為人知的後果是土地產能下降,在貝南共和國等其他西非國家,當地農民沒有足夠的肥料來維持土地的營養完整性,結果,農民在耗盡土地效能之後只好放棄土地,清理其他林地,以種植更多棉花。 有機棉是生態友好的選擇嗎? 很不幸的是,在棉花前面加上「有機」一詞恐怕對環境的幫助不大,最主要是因為有機棉的產量要低得多,因此比傳統棉花需要更多的土地及資源。 例如:棉花產業研究機構Cotton Inc估計,生產單件T恤所需的棉花大概需要用掉1097公升的水資源,為了種植相同數量的有機棉花,農民需要使用高達2498公升的水資源,是傳統棉花的兩倍之多。 如果您在尋求環保素材,「竹」是您最佳的選擇。 竹纖維不僅柔滑如絲,而且對環境也非常友善。 首先,竹子是多年生的作物,這意味農民不需要在每次收穫後都必須重新播種耕種作物。再者,與棉花不同,棉花吸引了大小不一的害蟲,但是竹子這種作物天敵非常少,這不僅減少了農藥和化學肥料的使用,而更能有效保持土壤。 最後,竹子是世界上生長最快的作物,有些品種甚至可以每天生長高達91公分,這不僅意味著竹子的產量可以很大(對農民來說是個好消息),而且竹子還可以大量吸收二氧化碳,以減緩全球暖化。 相反地,棉花是耗水密集型、土地密集型及化學密集型的作物,可是既然棉花缺點多多,為什麼我們仍然在使用棉花?一個很大的原因是一般社會大眾對棉花缺乏了解,以及持續的市場需求。只要人們持續購買棉質產品,市場及產業鏈就會持續供應。 改變一個習慣,反而能拯救我們的環境與地球。想試試看用竹纖維製成的環保寢具組嗎? 來看看Uppik的寢具及其他竹纖維產品,我們相信您一定會找到您滿意的產品! Want to help the environment? Stop buying cotton. (Yes, even organic cotton) Cotton is the world’s earliest non-food domesticated crop, domesticated as early as 7,000 years ago, according to the archaeological record.  And it seems old habits really do die hard — today, cotton remains the most commonly used material for clothing, bedding, and other fabrics.  This is especially surprising, considering the fact that alternatives are more absorbent, breathable, and hypoallergenic than cotton. Even worse, the global cotton industry is wreaking havoc on the world environment. 1. Pesticides Everywhere Cotton is an especially delightful treat for many insects — which is why farmers are forced to drench their cotton fields with pesticides in order to ward off the appetites of pests such as boll weevils, aphids, and armyworms.  In India, for example, cotton accounts for half of total national pesticide use, even though it only occupies 5% of total agricultural area. To make matters worse, many pesticides that have been banned in developed nations due to proven health risks are still used freely in developing nations such as India and Pakistan. As a result, the agricultural runoff from these fields is often a potent mix of toxic chemicals that poison nearby water sources and can cause illness among local residents.  2. No Water, More Problems A 2015 UN report predicts that in just 15 years we’ll only have enough water to meet 60% of global water demand if we don’t make dramatic changes to current water consumption habits. Much of human society’s irresponsible water consumption habits can be traced back to cotton production. The World Wildlife Foundation reports that it takes 20,000 liters of water to grow just one kilogram of cotton (about as much as is needed to produce a single pair of jeans or T-shirt).  To put that into perspective, you could continuously shower for 92.6 days (2,222 hours) with the water used to make your cotton T-shirt (assuming you’re using a highly water-efficient showerhead). 3. Land Degradation and Forest Loss Cotton is an annual crop that needs to be replanted every year and saps nutrients from the land with each harvest. This means farmers need to pump fertilizers into the soil before they can plant the next cotton harvest. One resulting problem is that agricultural run-off will enter nearby water sources, poisoning water ecosystems with toxic chemicals. Another lesser-known consequence is that of under-fertilization. In Benin and other West African nations, farmers don’t have sufficient fertilizer to maintain the nutritional integrity of their soil. As a result, farmers will simply abandon land after it has been exhausted and clear forest land to grow more cotton. Is Organic Cotton an Eco-Friendly Option? Unfortunately, putting the word “organic” in front of cotton means little in terms of environmental sustainability. This is mostly because the yields of organic cotton are much lower, and therefore require more land and resources than their conventional counterparts. For example, Cotton Inc — a research group that serves the cotton industry — estimates that it takes about 290 gallons (~2000 liters) of water to grow conventional cotton for a single t-shirt. To grow the same amount of cotton organically, farmers would need a whopping 660 gallons (~2,500 liters) — more than twice as much. If You’re Looking for Eco-Friendly, Bamboo Is Your Best Bet Bamboo fabrics are not only silky smooth, they’re also infinitely better for the environment.  First, bamboo is perennial, which means you don’t have to till the soil and replant the crop after each harvest. Second — unlike cotton, which attracts the appetites of pests large and small — bamboo has very few natural enemies. This not only cuts down on pesticides and fertilizers, it also holds the soil in place and helps prevent erosion. Finally, bamboo is the world’s fastest-growing plant, with some species growing a whopping 91 cm per day. Not only does this mean bamboo yields are monumental (good news for farmers), but it can also serve as a useful tool against climate change by sequestering carbon dioxide from the atmosphere and storing it in its biomass. In contrast, cotton is water-intensive, land-intensive, and chemical-intensive. So why do we still use it? A huge reason boils down to a lack of awareness and continuous demand for cotton. As long as people keep buying cotton sheets, the market will keep providing.  Interested in trying bamboo sheets on for size? Check out Uppik’s bedding and towel selection. We’re sure you’ll find something that will tickle your fancy. 
2022-06-28

您的睡眠習慣是什麼?What kind of sleeper are you? Learn how to improve your sleep

您的睡眠習慣是什麼? 您有睡眠習慣嗎?這個問題好像常常讓人答不出來。 其實了解自己的睡眠習慣對於改善睡眠品質有很大的幫助。 如何改善您的睡眠品質: 更認識自己-知識就是力量,覺知可以帶來更多力量。為了要有更好的睡眠品質,您必須了解自己以及自己的睡眠與生活習慣。完成以下問題,您能更輕鬆地改善自己的睡眠。 睡前什麼時間吃什麼?喝什麼? 您是否遵循重複的睡眠儀式流程?午飯後您會睡午覺嗎? 您的睡眠環境的外觀及感覺如何?是否乾淨通風良好?溫度是否適中? 您在床上使用手機、平板電腦、電腦或電視嗎?您的手機是在臥室充電嗎? 您如何應對日常生活壓力?您是否有入睡困難?或者是躺在床上很久卻無法入睡? 您的就寢姿勢為何?仰睡?俯睡?側睡?或混和型睡姿? 您的睡眠環境是否符合您個人需求?  沒有所謂對或錯的睡眠姿勢,因為每種姿勢都各有利弊。 我們每個人都有不同的體型和體重,以及其他獨特的身心特徵和習慣。但是,有一些特定的睡眠方式更適合,更容易讓您入睡,但某些方式則可能不會,原因是這些方式和您的睡眠姿勢並不相符。 了解您的睡眠姿勢對於選擇對的枕頭、床墊、上墊非常重要。 仰睡習慣者:確認您的床墊/上墊有足夠的支撐度,但又不會過硬,才可以維持脊柱自然彎曲。枕頭應該可以使頭部保持在食道上方,以防胃酸從胃中溢出。但是要注意,枕頭不宜過高,以免引起頸部疼痛,您還應該確保能將肩膀頂端放在枕頭上,不要讓脖子掛在枕頭上。這可以有助於緩解頸部疼痛和脊柱對齊。您還可以在膝蓋下方添加一個小枕頭或捲起的毛巾,以幫助維持良好的脊柱姿勢。 側睡習慣者:確保您的床墊/上墊不會過硬,否則會造成肩膀壓力。枕頭應結實並能夠支撐身體,並填充肩膀和床墊之間的空隙,以使頸部和背部能夠對齊。您可以在膝蓋之間添加一個枕頭,以改善脊柱的對齊方式和下背疼痛。 俯睡習慣者:確保您的床墊/上墊是牢固且具有支撐力的,如果可以,盡量嘗試著不使用枕頭,如果必須使用枕頭的話,請盡可能使用薄的枕頭。您還可以在骨盆下方添加一個枕頭,以減輕脊柱壓力。 簡而言之,為了幫助您獲得更好的睡眠,您應該開始觀察自己的睡眠習慣和姿勢,在意識到自己的習慣之後,您可以慢慢有意識地因應自己的習慣調整睡眠環境。 What kind of sleeper are you? Learn your sleeping habits to help improve your sleep. How to improve your sleep: Know thyself – Knowledge is power, awareness is strength.   To sleep better, you first must know yourself and understand your sleeping and living habits. After you’ve done that, you can easily improve your sleep. Let’s start with a few questions you can ask yourself: What and when do you eat/drink before bed time?  Do you follow a repetitive sleep routine? Do you take naps after lunch? How does your sleep environment look and feel? Is it clean and well ventilated? Is the temperature cool?  Do you use a mobile phone, tablet, computer or TV while in your bed? Do you charge your phone inside your bedroom? How do you deal with daily stress? Do you have trouble falling asleep, lying in bed for a long time before dozing off? What kind of sleeper are you? Meaning, are you a back/side/stomach/mixed sleeper?  Is your sleeping environment suited for your personal needs? Learn more about tips for better sleep. There is no “right or wrong” posture for sleeping since every position has pros and cons. We each have a different body size and weight, as well as other unique physical and psychological characteristics and habits. BUT, there are specific sleep methods that are more suited for you and will help YOU sleep, and other methods that may not because they don’t correlate with your sleeping posture. Knowing your sleeping position is very important in order to make sure your pillow, topper and mattress are suited for your needs. Back Sleeper: make sure your mattress/topper is supportive but not too hard, so that it allows you to maintain the natural curve of your spine. The pillow should keep your head above your esophagus to prevent acid flowing up from your stomach. However, it should not be too high so as to avoid neck pain. You should also make sure you put the tip of your shoulders on the pillow and not let your neck hang alone on it. This will help with neck pain and spine alignment. You can also add a small pillow or a rolled towel under your knees to help keep good spinal posture.  Side sleeper: Make sure your mattress/topper isn’t too firm as that will cause pressure on your shoulders and waste. The pillow should be firm and supportive and fill the space between your shoulders and the mattress to keep your neck aligned with your back. You can add a pillow between your knees to improve alignment and lower back pain. Stomach sleeper: Make sure your sleeping surface is firm and supportive. If you can, try sleeping without a pillow. But if you must, use as thin of a pillow as possible. You can also add a pillow under your pelvis to help relieve spinal pressure. In short, to help achieve a better night’s sleep, you should begin monitoring your sleeping habits and positions. After becoming more aware of them, you can start changing them for the better.  
2022-06-28