Apple To Go Large In 2014 With iPhone 6 In May And iPad Max in October

China Mobile, supply chain rumors are emerging about Apple’s next significant product releases. Digitimes reports that according to “sources from the upstream supply chain, ” Apple is planning to release a 5-inch iPhone 6 “phablet” this coming May and a large tablet in October.

The immediacy for a larger-screen iPhone comes partially from the Asian market where Samsung’s phablets have made significant inroads. Assuming that Apple’s agreement with China Mobile includes these upcoming products, the pricing adjustments that normally occur with new iPhones could make the iPhone 5C significantly more affordable and attractive to the Chinese market. This would begin to make sense of the 5C, which so far seems to be a sales disappointment for Apple. Perhaps the important thing about the 5C is that it is not the 5S, so that down the road it can be discounted without putting price pressure on Apple’s flagship.

Taiwan Semiconductor Manufacturing Company (TSMC).” Previous reports have pegged the screen size at just under the 5 inches of Samsung’s Galaxy 4.

Quanta Computer, ” in October. Samsung is also reported to be working on a 12 to 13-inch tablet, and it seems evident that “these large-size tablets will greatly impact ultrabook demand.” This “iPad Max” will be a defacto laptop with the addition of new cases with integrated keyboards and batteries and could well become a mainstay for high schools and college students who need better content creation tools than thos offers on existing iPads and iPad Minis.

These larger screen sizes will put additional strain on iOS 7 and developers who will need to figure out how to adapt their apps to even more configurations. These additional formats will provide some exciting opportunities for applications as well, and we can anticipate that iOS 8 will contain many features designed to accommodate multi-screen design.

Diet,What promotes good sleep?

What promotes good sleep?

There are three substances that are key to understanding how nutrition can affect the brain chemistry that promotes good sleep:
• Tryptophan,
• Serotonin, and
• Melatonin.

What is tryptophan? All protein foods are composed of amino acids and tryptophan is one of them. It is the rarest of the amino acids, and is found in foods like turkey, steak, chicken and pumpkin seeds, and to a lesser extent in peanuts, sunflower seeds, beans and milk. Tryptophan is important because when it reaches the brain, it converts to an important chemical called serotonin.

What is serotonin? You may have heard of serotonin because of its connection to drugs such as Prozac, which are known as selective serotonin reuptake inhibitors (SSRIs). Serotonin is actually a chemical that carries messages between brain cells (neurones) and other cells. Decreased serotonin levels can lead to anxiety, depression, and increased cravings for carbohydrate foods. At night-time, serotonin undergoes two metabolic changes to become melatonin, the chemical that induces sleep.

What is melatonin? Melatonin is a hormone that helps to regulate the body’s circadian rhythm and promotes restful sleep. It is produced from serotonin in the evening to help us sleep.

The best way of ensuring optimal melatonin production is to sleep in as dark an environment as possible. Even low amounts of ambient light will suppress the production of melatonin which will affect not only sleep but have other health consequences as well.

• Always combine a protein food with a low to medium glycaemic index carbohydrate food to optimise tryptophan levels.

• Avoid stimulants such as caffeine and cigarettes.

• Avoid sedatives such as sleeping pills and alcohol to help you sleep. The effects are usually short-term, they can have counter effects, and sustained use can lead to dependency.

• Avoid buying melatonin supplements from the Internet (they are only available on prescription in the UK). Taking them may disrupt your own natural melatonin production and potentially suppress your ability to produce this important hormone, ultimately making sleep problems worse.

• Do not stop taking sleep medications suddenly. The best approach is to speak to your doctor and develop a strategy to slowly wean yourself off them.

• Changes in diet can help you sleep but it takes a little longer than the quick fix pill. Fill in a sleep diary and note what you’ve done on days when you’ve slept well or badly.

Sleeptember Sex Shocker

The less they earn, the less couples are likely to sleep together.

According to a major report into the nation’s sleeping habits, the clear dividing line is a household income of £35K. Below that, just over three quarters (77%) of couples say they sleep together every night they are at home, whereas at least 82% of those earning over that amount share the same bed when they can.

As the nation prepares for its mass return to work following the school holidays, The Sleep Council is releasing the results from its Great British Bedtime Report in time for the ‘Sleeptember’ season.

“That’s when the UK goes back to work in earnest and once again we all need some proper sleep,” says Jessica Alexander of The Sleep Council.

And it was the world of work that inspired a look at how household income and occupation affects our bedtime habits.

“The most startling statistics were how household income – or lack of it – is clearly taking its toll on relationships,” said Jessica. “Among those earning less than 25K, 12% said they never sleep with their spouse or partner. Among those not working at all the figure is 13%.

“£35K would appear to be a clear dividing line in terms of the number of couples who share the same bed and once you get to the over £55,000 income bracket the percentage of couples sleeping together rises further to up to 86%.”

The figures* also throw up other fascinating facts about the way income and occupation affect our sleep. And they reinforce a few stereotypes.

‘Culture vultures’ – those working in arts and culture – are far and away the most likely to choose meditation (21% of those questioned as opposed to the national average of 8%) or homeopathic remedies (18%, national average 7%) as ways of getting to sleep. They are also the most likely group of workers (57%) to be kept awake at night by worry and stress; the most likely to go to bed after midnight (36%, national average 19%); but also the most likely to get a hefty 8-9 hours sleep a night (at 15%, that’s more than twice the national average of 7%). They are also far more likely than other occupations (31%, national average 13%) to be kept awake at night by an uncomfortable bed.

The report also shows that those who earn the most sleep the best. Among those earning over £75K, 83% said they slept very well or fairly well most nights (national average 73%). That compares to a third (33%) of those who do not work who said they sleep very poorly or quite poorly most nights.

People working in legal professions are the most likely to get a good staple seven to eight hours sleep a night with almost a third (32%, national average 22%) saying they get that amount.

Those in architecture/engineering/building get the least sleep with 72% of them saying they get less than seven hours a night. Interestingly, when it came to asking respondents what kept them awake at night, this was also the biggest group laying the blame on a daytime nap.

High earners are the least likely to seek remedies to help them sleep: more than half (53%) of those bringing in over £75K say they have never taken remedies to help them sleep.

The most likely people to reach for medication are those earning under £15K with a quarter (25%, national average 17%) doing so. This group is also the most likely to consult their GP/health visitor with 15% (national average 10%) having done so.

By occupation, those working in HR are the biggest group (57%, national average 49%) to never take sleep remedies.

Nearly a quarter (23%) of those working in sales, media, marketing, architecture, engineering and building turn to alcohol to help them sleep. But here again, the culture vultures reign supreme with more than a quarter (26%) choosing this option.

When it comes to a typical weekday bedtime, legal eagles are the most likely to be tucked up between the sheets by 9-10pm (17%, national average 10%). For those in finance, the ‘witching hour’ is between 10-11pm with nearly half (46%) switching the light off between those times. More than a third (35%) of IT and telecoms boffins leave it until 11-12pm.

Those earning over £75K are more likely than any other income group (17%, national average 12%) to use their laptop as the last thing they do before going to sleep. Across occupational groups, one in five (20%) lawyers uses their lap top last thing at night, pretty much matched by the 19% of those in professional services who final check their inboxes before lights out.

Perhaps unsurprisingly, those working in education are the most likely to read before turning over (49%, national average 41%).

Watching television is a universally popular ‘last thing’ pastime, particularly among people in architecture (45%), those in sales/the media (44%) and finance and IT and telecoms (42%).

When it comes to the bed itself, more interesting snippets emerge. For instance, those who earn the most – over £75K – are by far the most likely to have hung on to their beds for the longest with 23% of that income group having owned their bed for more than eight years. The Sleep Council’s recommended replacement cycle is every seven years.

It’s not as if they pay a fortune for them either. 30% of those earning over £75K paid just £400 – £599 for their current bed.

Sales, media and marketing types are among the most likely to pay more for their bed with 13% paying between £1-2K. Those working in the legal profession are the most likely to splash out on a good bed with 18% saying they spent at least £1K for the bed they sleep in.

Said Jessica Alexander: “Analysing our sleep and bedtime habits by occupation and income has thrown up some incredibly useful information. The Sleep Council is committed to ongoing research of the nation’s sleeping and bed buying habits as the way we buy beds and use them is constantly changing and evolving.”

* Note to Editors: The research for The Sleep Council was carried out online by Opinion Matters between 02/01/2013 and 23/01/2013 amongst a panel resulting in 5007 respondents (UK adults). All research conducted adheres to the MRS Codes of Conduct (2010) in the UK and ICC/ESOMAR World Research Guidelines. Opinion Matters is registered with the Information Commissioner’s Office and is fully compliant with the Data Protection Act (1998).

what is sleep ?

The science of sleep We spend a third of our lives doing it. Napoleon, Florence Nightingale and Margaret Thatcher got by on four hours a night. Thomas Edison claimed it was waste of time. Why do we sleep? So why do we sleep? This is a question that has baffled scientists for centuries and the answer is, no one is really sure. Some believe that sleep gives the body a chance to recuperate from the day's activities but in reality, the amount of energy saved by sleeping for even eight hours is miniscule - about 50 kCal, the same amount of energy in a piece of toast. We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. In other words, sleep plays a significant role in brain development. What would happen if we didn't sleep? A good way to understand the role of sleep is to look at what would happen if we didn't sleep. Lack of sleep has serious effects on our brain's ability to function. If you've ever pulled an all-nighter, you'll be familiar with the following after-effects: grumpiness, grogginess, irritability and forgetfulness. After just one night without sleep, concentration becomes more difficult and attention span shortens considerably. With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK. Research also shows that sleep-deprived individuals often have difficulty in responding to rapidly changing situations and making rational judgements. In real life situations, the consequences are grave and lack of sleep is said to have been be a contributory factor to a number of international disasters such as Exxon Valdez, Chernobyl, Three Mile Island and the Challenger shuttle explosion. Sleep deprivation not only has a major impact on cognitive functioning but also on emotional and physical health. Disorders such as sleep apnoea which result in excessive daytime sleepiness have been linked to stress and high blood pressure. Research has also suggested that sleep loss may increase the risk of obesity because chemicals and hormones that play a key role in controlling appetite and weight gain are released during sleep. What happens when we sleep? What happens every time we get a bit of shut eye? Sleep occurs in a recurring cycle of 90 to 110 minutes and is divided into two categories: non-REM (which is further split into four stages) and REM sleep. Non-REM sleep Stage one: Light Sleep During the first stage of sleep, we're half awake and half asleep. Our muscle activity slows down and slight twitching may occur. This is a period of light sleep, meaning we can be awakened easily at this stage. Stage two: True Sleep Within ten minutes of light sleep, we enter stage two, which lasts around 20 minutes. The breathing pattern and heart rate start to slow down. This period accounts for the largest part of human sleep. Stages three and four: Deep Sleep During stage three, the brain begins to produce delta waves, a type of wave that is large (high amplitude) and slow (low frequency). Breathing and heart rate are at their lowest levels. Stage four is characterised by rhythmic breathing and limited muscle activity. If we are awakened during deep sleep we do not adjust immediately and often feel groggy and disoriented for several minutes after waking up. Some children experience bed-wetting, night terrors, or sleepwalking during this stage. REM sleep The first rapid eye movement (REM) period usually begins about 70 to 90 minutes after we fall asleep. We have around three to five REM episodes a night. Although we are not conscious, the brain is very active - often more so than when we are awake. This is the period when most dreams occur. Our eyes dart around (hence the name), our breathing rate and blood pressure rise. However, our bodies are effectively paralysed, said to be nature's way of preventing us from acting out our dreams. After REM sleep, the whole cycle begins again. How much sleep is required? There is no set amount of time that everyone needs to sleep, since it varies from person to person. Results from the sleep profiler indicate that people like to sleep anywhere between 5 and 11 hours, with the average being 7.75 hours. Jim Horne from Loughborough University's Sleep Research Centre has a simple answer though: "The amount of sleep we require is what we need not to be sleepy in the daytime." Even animals require varied amounts of sleep: Species Average total sleep time per day Python 18 hrs Tiger 15.8 hrs Cat 12.1 hrs Chimpanzee 9.7 hrs Sheep 3.8 hrs African elephant 3.3 hrs Giraffe 1.9 hr The current world record for the longest period without sleep is 11 days, set by Randy Gardner in 1965. Four days into the research, he began hallucinating. This was followed by a delusion where he thought he was a famous footballer. Surprisingly, Randy was actually functioning quite well at the end of his research and he could still beat the scientist at pinball.

A hard night's sleep

Snoring, sleep apnoea, insomnia and restless leg syndrome

25% of the UK population suffer some form of sleep disorder that results in excessive daytime sleepiness.

Explained below are some of the common disorders keeping us awake at night: snoring, sleep apnoea, insomnia and restless leg syndrome.

Snoring

In a survey by the British Snoring and Sleep Apnoea Association, 54% of people have had their holidays adversely affected by snoring and 20% have been banished to the bathroom because of the noise.

It is not only an embarrassment for sufferers but a test of endurance for family and friends.

What is snoring?

Snoring affects around 3.5 million people in the UK. It is an anatomy problem involving the soft tissue at the back of the throat and causes the emission of sound from the airway during sleep.

What causes snoring?

Snoring occurs when the soft palate tissue at the back of the throat relaxes too much, obstructing the entrance to the throat. As air tries to pass through, the soft palate vibrates and produces the snoring sound.

The problem may get worse with age but one of the main causes is size and body shape. People with short wide necks are most prone to snoring because the muscles around their windpipe can't support the fat around it when the person is asleep. As a general rule, anyone with a collar size of 16.5 inches or more is likely to snore.

Other snorers may have:

• poor muscle tone in the tongue and throat. Muscles that are too relaxed contribute to snoring.
• large throat tissue. Children with large tonsils often snore.
• obstructed nasal passageway. People with stuffy or blocked noses often snore.

Can snoring be treated?

In 99% of cases, snoring is treatable. Weight is usually the main cause of snoring so shedding excess fat around the neck will stop extra pressure being put on the airways. Other treatments depend on diagnosis so an examination by a doctor will be useful. Also consider these self-help remedies:

• Avoid sleeping pills and alcohol before bedtime. These relax the very same muscles that cause snoring and also dehydrates the body, leaving nasal passages blocked up.
• Avoid heavy meals at least four hours before bedtime.
• Sleep on your side rather than your back. When you sleep on your back, your tongue falls backwards into your throat which can narrow your airway and partly block airflow. Try sewing a tennis ball into the back of your pyjama top. This will certainly stop you from sleeping on your back!
• Humidify the air in the bedroom and rubbing a few drops of eucalyptus or olbas oil into the pillowcase to help clear the nose.
• Exercise. This will improve muscle strength and promote weight loss.

 One woman's struggle with her husband's snoring

Sleep apnoea

What is sleep apnoea?

Sleep apnoea owes its meaning to the Greek wordapnea, meaning 'want of breath' and this condition affects the sleep of around 180,000 people in the UK.

What causes sleep apnoea?

Apnoea is caused by the same muscles that cause snoring. It occurs when the muscles of the soft palate at the base of the tongue and the uvula (the small fleshy piece of tissue hanging back of the throat) relax, partially blocking the opening of the airway. However, sleep apnoea is more dangerous than snoring in that it alters normal breathing patterns.

While asleep, suffers may stop breathing for between 10 to 25 seconds at a time, depleting the bloodstream and brain of vital oxygen supplies. The brain then suddenly sends an emergency signal, telling the person to wake up and take in a big gulp of air. In one single night, suffers may experience up to 350 'apneic events' and usually find themselves waking up sweaty, with a dry mouth and headache. The frequent interruptions of deep sleep leads to excessive daytime fatigue and sleepiness.

Can sleep apnoea be treated?

Sleep apnoea is a potentially life-threatening condition associated with strokes, heart attacks and high blood pressure and therefore requires medical attention.

A sleep test called 'polysomnography' is usually carried out to diagnose sleep apnoea. Treatment varies according to severity of symptoms. Mild cases can be effectively treated through behavioural changes - losing weight, cutting down on alcohol or sleeping on your side, for example.

More severe cases may be treated with a CPAP machine, so named because they maintain constant positive air pressure to the wind pipe to help users breathe easy at night. The benefits are better sleep and reduced risk of heart attacks during the night.

 Dr Rob Hicks on obstructive sleep apnoea

Insomnia

What is insomnia?

One third of the UK population suffers from insomnia, a prolonged and usually abnormal inability to obtain adequate, uninterrupted sleep. Symptoms may include having trouble falling asleep, staying asleep or waking up too early in the morning, feeling unrefreshed. The consequences are unpleasant, leaving sufferers feeling exhausted, irritable and unable to concentrate on simple tasks.

What causes insomnia?

There's no one specific trigger for insomnia but certain conditions seem to make individuals more likely to experience it:

• People aged over sixty
• Females
• Those with a history of depression

Stress is a major contributor. Traumatic events such as acute illness, injury or surgery, the loss of a loved one, exams, or trouble at work can all disrupt one's sleep patterns. In such cases, normal sleep almost always returns when the individual recovers from the event or becomes acclimated to the new situation.

Jet lag can also cause insomnia. Travelling east across time zones is more difficult to adjust to than travelling west, to earlier times. Usually one day of adjustment is all that is required to overcome the insomnia.

Environmental or lifestyle factors may also come into play - too much light in the bedroom or too much caffeine or stimulants in the body.

Can insomnia be treated?

Treatment is related to the cause, if the cause can be determined. Patients are evaluated with the help of a medical and sleep history (sleep diary). Chronic suffers may be treated through cognitive behavioural therapy involving relaxation and reconditioning.

One of the best ways to prevent insomnia is to maintain a healthy lifestyle. Avoid going to bed feeling stressed and worried. If you're worried about falling asleep, it will be more difficult to fall asleep. Try not to eat too close to bedtime and avoid alcohol and caffeinated drinks.

Just remember, the less you worry about it, the more likely you'll achieve the perfect slumber.

Restless Leg Syndrome (RLS)

What is RLS?

Around 5.6% of the UK population suffer from restless leg syndrome, which causes a tingling, itching sensation and unexplained aches and pains in the lower limbs.

Sleep is disturbed because people often have a strong urge to move the legs to relieve the discomfort by stretching, rubbing the legs or getting up and pacing around.

What causes RLS?

It may be inherited. It occurs three to five times more frequently in first-degree relatives of RLS sufferers. Hormonal changes during pregnancy may worsen the symptoms. Other cases of RLS are associated with iron deficiency or nerve damage in the legs.

Can RLS be treated?

In mild cases, it might be just a matter of cutting out caffeine and alcohol, both of which aggravate the symptoms. Having a warm bath, massaging the legs or using a heat or cold pack will also help to alleviate the symptoms.

For more severe cases, there are a number of pharmacological treatments. Consult your doctor for further advice.

LACK OF SLEEP DEVASTATES THE SCHOOL DAY

Lack of sleep among primary school children is having a devastating effect in schools with nine out of 10 teachers (92%) complaining that pupils are so tired they are unable to pay attention in class. More than a third (38%) said lack of sleep among youngsters is a daily problem for them.

Nearly nine out of 10 teachers (88%) felt that too many distractions in the bedroom (games machines, TVs etc) were at the root of the sleep related problems along with the fact parents are simply not strict enough about enforcing bedtimes (82%).

And more than half (55%) of those questioned agreed that the brightest children in the classroom are the best slept and most wide awake.

The poll of 250 primary school teachers was conducted for The Sleep Council which is launching its first ever ‘sleep awareness’ project in schools – “Better Brains with More Sleep” – as part of National Bed Month (March). It aims to teach primary school children the importance of a good night’s sleep and the factors – such as regular bedtimes and a good bed – that can affect it.

“As part of our project we wanted to establish just how much of an issue lack of sleep has become among young school children,” said Jessica Alexander of The Sleep Council. “Even we have been taken aback by the sheer scale of the problem.”

It would seem lack of sleep has now become so widespread in primary schools that nearly a quarter (24%) of the teachers questioned admitted that they had had to resort to letting children who are very tired sleep in a corner of the classroom.

For two thirds of teachers (65%) the problem is so serious they consider that the long term progress of their pupils can be affected while nearly half (48%) said lack of sleep made children unruly and badly behaved.

Commenting on the survey results, Siôn Humphreys, Policy Advisor for the National Association of Headteachers said: “NAHT is pleased to support this important initiative, drawing attention as it does to an oft-hidden yet significant matter. Schools cannot succeed without effective partnerships with the home. A tired and irritable child will not thrive, particularly in the active and pacey modern classroom. NAHT is particularly concerned about the still small but rising numbers of pupils who stay up late engaged in online gaming.”

And it’s not just academic performance that can be affected by youngsters who stay up too late. More than four in ten (45%) of those polled said lack of sleep made young children more susceptible to colds and other minor ailments.

When asked how they dealt with the problem of tired children in the classroom, more than six in 10 (66%) said they contacted the parents. But rather worryingly a small minority (6%) of teachers said they just ignored the problem as they simply didn’t have time to deal with it.

Proving that a good night’s sleep is key to academic achievement, more than two-thirds (68%) of teachers questioned said up to a quarter of their pupils regularly came in to school looking tired – a further one in five said between a quarter and half the class regularly seemed tired.

Less than four in 10 teachers (38%) felt a poor diet was to blame for sleep-related problems.

Said Jessica Alexander: “Lack of sleep would appear to be an issue across all primary school age groups which is a real concern. Our schools project will be looking to raise awareness among schoolchildren themselves but will also involve them monitoring the sleep habits of their parents.

“Hopefully this will in turn remind parents that they need to ensure their children get a decent night’s sleep if they are to do well at school.”

Being a traveler can make you lead a happier

Traveling the world and exploring new places can change your life. It exposes you to new cultures and can help shape your mindset. Without further ado, seven ways being a traveler can make you lead a happier, healthier life.

1. Improve Your Social Skills

Meeting new people is one of the great upsides of traveling. Whether it's chatting up your hostel roommate, making small talk with your seat-mate on a train or having a lively discussion at a local bar, you will be forced to improve your social skills (especially if you're traveling solo). If new situations tend to make you anxious, traveling is a sure way to take steps toward reducing that anxiety.

2. Reduce Stress

Taking time off is an obvious way to recharge and reduce stress levels. But while staying home and resting is a worthy use of your time off, traveling removes you from your everyday life and lets you truly escape. Traveling lets you put aside your daily responsibilities and focus on yourself for a moment. When you return home you'll feel refreshed and have the motivation you felt drained of before you left.

3. Accomplish Goals

Having a travel "to-do" list and slowly crossing things off that list keeps you motivated and positive. That list can include things like visiting certain locations or accomplishing a feat such as climbing a mountain or becoming conversational in the language of your next destination. Achieving those goals also increases confidence and gives a sense of success.

4. Stay Fit

Once you catch the adventure travel bug, you'll never be the same. Let's say while traveling you get lured into taking a hike with beautiful panoramic views. You go, it's not too strenuous and the experience takes your breath away. Now you want more -- harder hikes with even better pay off. While home, you exercise and prepare for more challenging hikes. You're healthier and fitter than ever and you get to look forward to accomplishing new goals.

5. Become More Flexible

Sometimes things don't go according to plan while traveling. Maybe your flight is cancelled or it rains the day you're scheduled to go on an epic outdoor adventure. It's okay -- there are other flights to take (or trains, or buses) and maybe on that rainy day you'll discover a hidden bookstore to explore or an adorable cafe to experience. Traveling helps you be more flexible and open-minded, making you more zen in your everyday life.

6. Become More Patient

Travel can involve a lot of waiting. You'll wait in lines. You'll wait for flights. You'll wait at restaurants. Learning how to cope with those waits, how to make conversation with those you're waiting with and how to stay calm in frustratingly slow situations will teach you how to remain patient and calm in all situations.

7. Have Better Relationships

Surveys have shown that couples who travel together report more intimate relationships. While travel can't make you have a good relationship, it can strengthen it. Being free of responsibilities like doing the dishes and walking the dog helps you relax together and focus on each other.

Eleven Benefits Of Lemon Water

I was first introduced to the concept of lemon water when I started doing yoga. An avid drinker (of water!), it was refreshing to learn a new spin on an old favorite. When I started having a glass of lemon water every morning, it was after learning only two of the benefits of lemon water.

Why lemons?

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

1. Gives your immune system a boost
Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium
As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

3. Aids digestion
Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system
It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath
It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free
The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight
Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation
If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost
Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine
I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

The 12 Sleeps Of Christmas

As the nation goes into Christmas Mode, The Sleep Council offers 12 tips for surviving the 12 sleeps of Christmas.

1. Try, as much as possible, to keep regular hours – we know it can be hard when you’re staying up late for Santa! Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.

2. Create a restful sleeping environment. Keep the Christmas decorations to the other parts of your home! Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

3. Creating a perfect sleep environment means ditching tellies and all other technology from the bedroom too.

4. Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. It should also be as big as possible so your partner rarely disturbs you. If it’s not – or if your bed is seven years old or more – then it could be time to hit the sales on Boxing Day and buy a new one! 

5. Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake. A good brisk walk is ideal to stop you feeling sluggish after a hefty Christmas dinner!

6. Don’t end up compensating for lack of sleep by going too heavy on stimulants such as caffeine in tea, coffee or cola – especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.

7. Don’t over-indulge on turkey, mince pies and mulled wine! Too much food or alcohol, especially late at night, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. It’s hard in the party period but try to swap to water a couple of hours before bedtime.

8. Keep some ear plugs handy to block out the sound of your partner’s alcohol or feast-induced snoring.

9. Try to relax and insist on some ‘me time’ before going to bed. Have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.

10. Resolve arguments before bed. Ongoing conflicts are not conducive to putting you in the right frame of mind for sleep!

11. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.

12. If, like much of the nation, you’re having some well-earned time off over Christmas, then give yourself one of life’s ultimate treats: a long lazy lie-in, in your warm, cosy bed!

Sleep Yourself Young

Legendary Friends actress, Courteney Cox, has revealed that ‘sleep and water’ are her simple secrets to looking youthful. She looks fantastic given that she’s a year off turning 50. Here’s hoping I look as good as she does when I’m that age!

And it’s true that sleep keeps you looking young. When you’re fast asleep, the body goes into repair mode and regenerates skin, blood and brain cells, as well as muscles.

If you sleep badly, you are likely to become stressed, and this can cause the capillaries to tighten up, affecting the flow of nutrients to the skin and scalp and causing the skin and hair to look dull.

And research undertaken by the Skin Study Centre at University Hospitals in Ohio has demonstrated how lack of sleep accelerates skin ageing.  They studied the skin of 30 women aged 30-49 who had poor quality sleep compared to 30 who had good rest.  Those with less rest had more fine lines, uneven pigmentation, and slacker, less elastic skin. And that’s before you even think about eye bags and shadows!

Never underestimate the value of a good night’s sleep. If you find it hard to get sleep take a look at your sleeping environment – is it conducive to good night’s kip? Make sure the temperature is right, that it’s dark and free from gadgets. More importantly make sure that you are sleeping on a comfortable bed.

After all, the phrase ‘beauty sleep’ didn’t come from nowhere!

Porsche Macan World Debut: The Best-Selling Porsche Yet?

Porsche unveiled the entry-level SUV it hopes will beat out rivals like Mercedes’ GLK and BMW’s X3.

The 2015 Porsche Macan is a small sport activity vehicle built on Volkswagen’s MLB platform (which it shares with the Audi

Audi Q5 and A4) but that looks radically different from anything at Audi. Indeed, it’s very Porsche, sharing the side angles of a 911 and the height of a Cayenne—its front end is also very similar to its bigger brother—while repping even the Boxster a bit in the styling of its air intakes and side profile.

Porsche is hoping the entry-level SUV will fill out its portfolio the same way the Panamera (luxury sedan) and the Cayenne (luxury SUV) evened it out past the sports car core it developed with the 911, Cayman and Boxster. Audi, with its Q5, and Land Rover with its Evoque have also entered this mix, which is the best-growing and most profitable segment in the car industry today. Initial “cautious estimates” from top brass at Porsche put the Macan volume around 50, 000-55, 000 units sold per year; more recently they’re saying that sales numbers could reach as high as 75, 000 units, which would mean Macan would represent almost half of Porsche’s total volume.

Macan comes offering a choice from two engines for its new ride: a 3.0-liter twin-turbo V6 that gets 340 horsepower (it’s the same engine as the one in the Panamera) or a 3.6-liter twin-turbo V6 that gets 400 horsepower. Those’ll get the car to 60 mph in as quick as 4.4 seconds, with a top speed of 164mph. No diesel or hybrid options are available now.

Off-road capability in the Macan comes in the form of an Off-road mode optimized to provide traction in dirt and snow; the suspension can be raised for an approach angle of 26.6 degrees and departure angle of 23.6 degrees—decent figures considering the smaller nature of this vehicle.

Inside, the Macan has leather-appointed sport seats, center-mounted dials, a 5-inch color display and a sport steering wheel. Upgrades like a Sport Chrono package, lane departure warning, active cruise control and carbon fiber trim abound. Expect the price to start around $50, 000.

The Stuttgart, Germany-based automaker built this car to help its bottom line in the same way the Cayenne did 10 years ago — and from the looks of things last night, it fills that small-SUV gap nicely. It will likely be Porsche’s next best-seller.

The iPhone 5S Review: Probably The Best All-Round Smartphone To Date

Cards on the table, this is not going to be a forensic review of the iPhone 5S. Seven weeks ago it reached the hands of the public, and since then Apple has struggled to keep their latest flagship smartphone in stock. It’s hard to disagree with those sort of sales numbers, and after spending two weeks with the iPhone 5S I haven’t found any reason to even try. The iPhone 5S is the best all-round smartphone on the market right now.

Yes, that’s a statement that’s going to raise a lot of eyebrows (and I can imagine the comments are already being mentally composed). There is a lot of choice in the smartphone market right now, and there is no right answer to the question of ‘which is the best phone to buy.’ Every handset and every operating system is a collection of compromises, and the iPhone is compromised in a different way to an Android, Windows Phone, or BlackBerry handset.

The iPhone 5S puts much more focus on ease of use and simple choices than an Android handset such as the Samsung Galaxy S4. Where Android opens up a world of choice in settings, layouts, launchers, and options, the iPhone 5S provides a standard platform for everyone using the handset.

That reduces the appeal of the the iOS platform to the vocal power-users and hacker community who want a platform to play with, but it also makes the handset much more appealing to the general public. For many, smartphones are still complicated little beasts, which is where Apple’s whole ethos for the iPhone and iOS comes in to play. The iPhone 5S is designed for everyday use and to just work, not something that needs to be tweaked and maintained.

The iPhone 5S is unashamedly aimed at the mainstream user, and it achieves that goal with ease.

The focus of the application model used (go into an app, do something, move back to the launch screen, go into another app) is uncluttered, which makes it approachable and understandable. Without a home screen for icons and widgets, or external launchers, you know where to find everything, but this trade-off for minimalism does reduce the configurability that many Android fans enjoy.

The iPhone switches effortlessly between 3G, 4G LTE, and Wi-fi data, keeping the bills down and the speed as high as possible. The mobile version of Safari is smooth and quick to render pages. I’ve not come across any issues in using it for my regular browsing.

Connecting to my computer remains one of the joys of the Apple system, if you are happy to buy into the iOS ecosystem. While there are various application suites and connectivity packages on other platforms, there is still no easier way to move a managed music collection from a desktop computer over to a smartphone than iTunes. There’s no need to worry about directory structures, location and copying files on your deskbound computer, or play around with DRM issues. iTunes just works, both for local and purchased media.

The iPhone 5S builds on the design of the iPhone 5, adding in the new 64-bit A7 processor, and introducing the M7 motion co-processor. Both of these are very much on the bleeding edge, with only a handful of applications set up to make use of them at the moment. Going forwards though, these two chips and their architecture are going to be keystones of the platform, which makes the 5S as future proof a smartphone as you could hope to buy.

While the 5S is geared towards being a mainstream phone with appeal, it’s not perfect. Much of that is down to the software, specifically iOS 7. The reworking of Apple’s mobile operating system has been critiqued from some areas as reducing the functionality of the device, looking like a ‘My First Smartphone’ OS, and reducing the flexibility of the handset.

I think a lot of the noise around the look of iOS 7 is more to do with the familiarity of iOS 6 rather than an appreciation of iOS 7. When things change, it’s rare for the existing user base to be anything other than vocal about a change. While I could point out the countless changes as a cosmetic level, the loss of highlighting on selectable text options, and the abundance of the white backgrounds and spindly text, this is the almost modernist look that Apple’s Jony Ive has chosen.

That’s not to say there are areas that should have been examined. The look of iOS 7, and therefore the look of the iPhone 5S is not quite consistent. Apple’s strength is keeping everything simple and easy to understand, and that requires a laser-like focus, so it’s just a shame that there are a number of areas that make me do a double take on the OS. Case in point the keyboard. For whatever reason, there are three different styles of keyboard that could show up – a modern dark style, a modern white style, and the old grey and black keyboard. There may be technical reasons why these are still available to first and third party developers, but it’s an area I would have expected Apple to be a lot more professional.

I found the various options and locations in the Settings app to be a mixed bag as well. There’s a certain logic to grouping settings by function (such as notifications), but you also have individual apps names for other settings . Splitting these out over multiple locations means a lot of hunting for a specific option in an app, with the settings for alerts, retrieval, and updates in different locations.

Bed buying tips for the over 50′s

Always go to a good retailer and lie on a selection of beds to compare comfort and support. Only you can judge what is right for you.

• Look for a combination of firm core support to hold your spine in correct alignment, with plenty of top layers creating a nice, soft sleeping surface.
• Don’t head for the nearest orthopaedic bed – it may be too hard for you. Older people may have more back problems, but they also have more sensitive joints.
• Choose a bed with high lines. It will be easier to get in and out of.
• A firmer bed is better for the same reasons and also for anyone who spends any length of time sitting up in bed. Similarly, a firm base – solid top, firm edge or one of the firmer spring edge bases, will feel safer to anyone regularly sitting or leaning on the edge of a bed.
• A soft sleeping surface makes for a warmer bed – it gives better insulation. Even firm beds can have softly quilted surfaces; or a mattress overlay can be used.
• Beds with adjustable neck, foot, head and leg rests are now readily available – good for anyone who has to spend a lot of time in bed or has high blood pressure or rheumatism.
• Foam mattresses are non-allergenic and do not need turning.
• A bigger bed will help avoid one partner disturbing the other – particularly relevant for older people who sleep more lightly. With a double, choose at least a 150cm (5ft) bed; single beds should be at least 90cm (3ft) but the larger 105cm (3ft 6ins) would be even better.
• Zipped and linked beds – two separate mattresses and bases – enable you not only to meet individual requirements for support and comfort, but also to separate the beds into two singles should one partner become ill. It also makes for easier handling.

Caring for your bed

Proper care will keep your bed in good condition. Always read and retain manufacturers care instructions and ask your retailer for advice, too. Otherwise, the following tips will help you to get the best out of your bed during its natural life.

• Use a washable, protective cover to protect the mattress (and pillows) from stains. Barrier fabrics for allergy sufferers are also available.
• In the mornings, throw back the bed clothes and leave the bed to air for 20 minutes to allow body moisture to evaporate.
• Turning your mattress over from side and side and end to end every few months (every week for the first three months) helps upholstery fillings to settle down more evenly.
• Some more luxurious mattresses, with much thicker layers of fillings designed to mould themselves to the contours of your body, may retain signs of these impressions, despite turning.
• Don’t make a habit of sitting on the edge of the bed and don’t let the kids bounce on it.
• Don’t roll up or squash a mattress to store or transport it – this can cause permanent damage.
• Handles are designed to help you position a mattress on its base – do not use them to support the full weight of the mattress – they may pull out and damage the fabric.
• Don’t leave polythene wrappings on a new mattress – dampness, mildew and rotting could all result from a build-up of condensation.
• Vacuum your mattress and base from time to time to remove fluff and dust. This should be carefully done so as not to dislodge fillings or damage tufts. Open windows while vacuuming -especially if there is an asthma sufferer in the house.
• When tackling stains, use mild detergent and warm or cold water. Never over soak a mattress or base.
• Putting a new mattress on a base for which it was not intended, a new mattress on an old base or a board between the mattress and base can impede comfort and reduce the useful life of the mattress – as well as affecting any guarantees or warranties.

Out with the Old: Once you’ve bough yourself a new bed, make arrangements to have the old one disposed of (many retailers will do this for you). Don’t give it to the children, relatives, guests or neighbours. If it wasn’t good enough for you, it’s not good enough for anyone else, either. In fact, it’s a veritable health hazard – get rid of it.