Guest Post - Limit Artificial Light in the Evening to Promote a Healthier Lifestyle

From bright sunshine to the light from a computer screen, we’re surrounded by different types of light which impact our lives in many ways.

Exposure to natural, outdoor light during the day has a positive effect on your health, whereas prolonged exposure to artificial lighting, especially at night, can have negative effects on your mood and general well-being.

Natural Light

It’s probably no surprise to hear that natural light is good for you, sunshine streaming through a window can have a calming, peaceful effect. But exposure to sunshine has a physiological effect on your body, and can do more than just brighten your mood.

Spending time outside during daylight can cause a spike in your serotonin levels, a chemical which is thought to regulate anxiety and mood. An increase in serotonin can induce happiness and make you feel more optimistic and helpful, whereas a decrease is often associated with depression.

People often describe having the “winter blues” when days get shorter and darker. Low levels of serotonin could be one of the reasons we feel more negative during darker days, and is also associated with Seasonal Affective Disorder (SAD), a type of depression linked to changes in seasons.

Circadian Rhythms

Your circadian rhythm is a biological process which oscillates every 24 hours and is driven by exposure to sunlight. Therefore, a healthy sleep cycle depends greatly on your actions throughout the day, and can be affected by the amount of artificial light you’re exposed to during the evening.

With more and more of us spending the evenings on our computer or phone, it’s no wonder so many people report having sleep problems. Energy-efficient bulbs and electronics with bright screens emit blue light, and this signals your body to stay awake instead of preparing you for a restful sleep.

Dimming the lights in your bedroom and avoiding electronic screens two to three hours before you go to bed should encourage your body to feel drowsy and help you get to sleep more easily.

Studies show that persistent poor sleep can increase the risk of developing certain illnesses and disorders such as diabetes and depression. So if you’ve been having problems sleeping, it may be due to an impact on your circadian rhythm.

Avoiding Blue Light

It’s virtually impossible to avoid blue light during the day as it’s emitted by energy-efficient bulbs, computer screens, smartphones, etc… It also may be difficult to avoid at night if you work night-shifts or spend your evenings using electronics with screens.

Exposure to artificial light during night time has also been linked to reduced levels of Melatonin, a hormone which is vital to your health and helps control your daily body clock.

A reduced production of Melatonin can impact your ability to sleep well, think clearly, and the regulation of vital physiological functions, so it’s best to avoid blue light before you go to bed.

If this just isn’t possible for you due to your work hours or lifestyle, you could use blue-blocking glasses or use an app that filters blue wavelengths.

Emotions

As I mentioned earlier, different light affects us in different ways. Recent studies show that an environment with intense lighting can intensify a person’s a emotions. Sunny days and spending time in an area which is brightly illuminated can make people feel more positive and often report a higher sense of well being - an intensification of positive emotions.

On the other hand, extended exposure to darker days can make people feel more negative about their lives and often results in SAD. In this case, feeling negative emotions more intensely due to limited exposure to natural light.

Waking up to natural light in the morning can also help you feel more alert and energized, which is difficult during autumn and winter months as the sunrise gets later and later. Some people find that Light Therapy helps them develop healthier sleeping patterns during dark, gloomy times of the year.

Light Therapy

Some of the most common light therapy techniques include Light Boxes and Daylight Simulation Lights. Light boxes can help treat SAD and involves light falling directly into the eye. Daylight simulation lights work when you’re asleep, and wake you up by gradually increasing light.

This technique can really help if you’re feeling lethargic, and prompts a biological response to help you feel more energetic and alert when you wake up.

Final Words

With light having such a large effect on our mood and impacting our decision making, it’s no wonder that businesses and interior designers use lighting experts to create exactly the right atmosphere.

Exposure to natural light during the day and limiting artificial light in the evening is the best way to keep your mood up, stay alert and be productive. And most importantly, it will encourage the correct production of Melatonin to keep a healthy circadian rhythm.

Author Bio: Lisa Wetherell runs the blog Lighting House - where she writes about her knowledge gained from 10 years of industry experience in the lighting and interior design field. To learn more about how lighting can improve your space, you can follow her blog.

Guest Post - Home Redecorating Tips & Advice for Empty Nesters

Your kids have spread their wings and flown, leaving you with an empty nest and plenty of mixed emotions. While you are probably happy to see your teens embarking on their own lives, seeing their empty bedrooms on a daily basis can leave you feeling quite lonely.

Look on the bright side, though. With your kids out of the house, you finally have the extra space for that study, home office, craft room, or guest bedroom you’ve been longing for. Transforming a no-longer-used childhood bedroom into a brand-new space makes it much easier to process your emotions and enjoy being an empty nester. Here are a helpful home redecorating tips and some advice on how to transform the spaces in your once-bustling home.

Reorganize

If your kids left their rooms behind as shrines to their teenage years, you will need to do a lot of organizing before you can transform the space. It may be too soon to pack up all of your kids’ belongings and donate them to charity if they have only recently left for college and still plan on coming home on vacations for school. In this case, your best bet is to reorganize their stuff to make room for yourself.

Tuck personal effects in baskets or boxes and store them in closets or dresser drawers for easy access. Consider installing a large shelving unit that can be used to display some of your child’s favorite possessions. This will allow you to maintain the personality of the room while giving yourself a bit more space.

When the kids are finished with college or have already moved into their own homes, feel free to pack up the things they left behind and either put them in storage, donate them, or throw them away. Of course, it’s always a good idea to check with your kids before getting rid of things that may still have sentimental value.

Come Up with a New Purpose

How do you want to use the newly available extra space? Would you like to transform your teen’s former room into an elegant guest bedroom? Set up the craft room you’ve always dreamed of having? Put in a home office where you can pursue your own entrepreneurial dreams? Create a home gym? Deciding exactly how you want to use the space is the first step in figuring out exactly what you will need to do to redecorate.

Once you’ve decided on a purpose, consider what furniture you will need. In many spaces, large furniture pieces serve as the main focal point. Selecting furniture like living room sofas, desks, and bedrooms sets early in the redecorating process will help you determine a color scheme. Look for high-quality furniture that you love that will withstand the test of time. With no more kids running around destroying everything, now is the time to invest in that classic leather recliner or sofa you’ve always dreamed of having!

Upgrade the Lighting

Changing the lighting in a room can change the entire feel of a space. If your son had a sports-themed ceiling fan or your daughter had a Hello Kitty bedside lamp, replace them with more elegant, mature fixtures. You may also want to upgrade basic fixtures and ceiling fans to more elegant styles that are better suited to your personal taste.

Add a nice floor lamp or some wall sconces. If you plan on spending a lot of time in the room, think about investing in a lamp that mimics natural sunlight to create a comfortable, inviting space. Choose lights that are appropriate for the type of room you are trying to create. A chandelier may be an amazing touch if you are converting a room into an elegant walk-in closet, but it may look out of place if you are converting the room into a home gym.

Replace the Flooring

Kids are messy, and there is a good chance that the floors in their old bedrooms aren’t in the greatest shape. Whether it’s nail polish in the carpet, water stains on the hardwood, or any other type of problem, a damaged floor can really detract from a space.

If it is in your budget, replacing damaged flooring gives any room an instant facelift. Even if the carpet is in good condition, getting rid of the baby pink and replacing it with carpet in a more grown-up color or hardwood will help you make the space your own. If completely redoing your floor doesn’t quite fit into your budget, pick up a nice rug to hide the damage. Also, arrange your furniture strategically to keep spots and stains out of sight.

Conclusion

For parents, living in an empty nest brings a lot of mixed emotions. While they are happy to see their kids starting at college, beginning their careers, and exploring the world on their own for the first time, the sudden emptiness in the home can bring sadness. By redecorating your kids’ old bedrooms, though, you can eliminate the depression that can come from staring at a shrine to their teenage years day after day. Redecorating also allows you to reclaim the space and transform it into something you will enjoy.

Your kids’ old bedrooms aren’t the only places you can redecorate. With the kids out of the house, you are now free to purchase higher-end furniture pieces and décor without fear of it being ruined by careless children or teens. You can decorate with your own style preferences in mind to create a beautiful home that feels less like an empty nest.

About the author: Jeff King serves as Vice President of Club Furniture (One Source Plus, Inc.). Jeff oversees all marketing related functions from the Charlotte, NC headquarters. When not busy playing bass guitar... Jeff enjoys reading, playing tennis, and spending time with his wife and two children.

Guest Post - Senior’s Guide to Decluttering

Whether your loved one is planning to downsize or simply declutter, tossing personal belongings can be challenging. There are all kinds of benefits to downsizing in your golden years — lower energy bills, a smaller space to clean and maintain, and the potential of moving closer to family. However, many seniors struggle to let go of the memories that have accumulated over the years. You can help your senior loved one transition smoothly by planning in advance, staying organized, and honoring their feelings throughout the process.

Step 1: Establish a Plan

Planning is the key to a trouble-free decluttering experience. If you’re moving to a new location, use a calendar to set dates for all moving-related activities. Have dates set for packing, garage or estate sales, charity and trash pickups, and moving itself. Setting reasonable limits on the timeline will also help lower the stress of the overall process.

Sharing the calendar which each person involved with the reorganization process will also help establish expectations. The stress of heavy lifting and consolidating items can create tension between loved ones – the more open communication the better.

Step 2: Sort Through the Smaller Items

Sifting through smaller items, even those as light as paper, will take a huge weight off your shoulders. Try to schedule one specific day to sort through any old files or lose papers on your countertops. Make sure to keep important documents in a separate pile to avoid accidentally tossing one. Be particularly careful to save the following items:

Birth certificates

Deeds

Diplomas and degrees

Financial documents

Medical records

Military records

Passports

Powers of attorney

Wills

Step 3: Find Homes for Larger Items

Your loved one may want to save more items than necessary, but they may not have the square footage to accommodate everything collected over the years. Larger items such as furniture and artwork can be more difficult to part with but will ultimately create a less cluttered space.

Once your loved one chooses a few larger items to let go of, there are a few different options for disposal. Depending on the value and significance or the item, the following options may be suitable for getting rid your items:

Storage - This may be the easiest option for your loved one, psychologically speaking, because they won’t have to part with their things entirely. The downside is storage fees can become expensive in the long run.

Donate - Your local Salvation Army or charity organization will be happy to accept gently used clothes and home goods, and many even offer curbside pickup.

Pass it down - Most seniors have a ton of treasures - jewelry, china, antiques, art, cooking supplies, heirlooms - they intend to pass on to their adult children eventually. If your loved one is willing to part with these items sooner, let them know that they will be treasured as part of the family legacy.

Sell - A garage or estate sale is a great way to part with unwanted items and make some extra cash. If you’re not sure how much some items are worth, talk to an antique dealer.

Step 4: Label and Consolidate Remaining Items

Now that the home is freshly decluttered, organizing the remaining items will maintain the tidiness over time. As your senior loved one’s memory weakens, having labels on smaller items will help when searching for particular belongings. Here are a few suggested items to label and store in one location:

Medicine and pill bottles

Pantry items

Incoming mail

Toiletries

Medical equipment

Household supplies

If the decluttering was in preparation of a move, other maintenance tasks may also attract additional buyers. Adding a fresh coat of paint, cleaning services, and professional staging to your newly organized home will also help it stand out against competition.

Remember that, ultimately, it is your loved one’s decision whether or not to part with items. If you’re too close to the situation and your help becomes overbearing, consider hiring an impartial third party who’s used to helping people let go. Professional organizers and movers in the Connecticut area can also remove the stress while handling your items with care.

Author Bio: Angie Bersin is part of the Redfin content marketing team and enjoys writing about home decor and real estate trends. As a long-term Seattleite, Angie enjoys traveling the globe to find content inspiration. Her dream home would be an urban loft filled with natural light, high ceilings, and an open floor plan.

Guest Post - Seven Essential Tips for Managing a Long-Distance Move with Kids

Moving can be one of the most stressful activities you can undertake in your lifetime. This is particularly true if it is the first time you are moving, if you have a lot of items, if you are moving a long distance, or if you are moving with a family. Combine any of these things, and that just exacerbates the stress you can feel undertaking this task.

Moving with kids is probably the most stressful of these items, primarily because it requires extra physical and emotional energy to go smoothly. Although several things go into planning a move, here are seven essential tips for managing a long-distance move with children.

Make a Plan Ahead of Your Move

Once you’ve made the decision to move, there are a lot of additional choices you must make. This is especially true if you are moving to another state or country. The most important thing you can do is sit down with your partner and make a plan for your move. How long do you have until you need to be out of your house? Will you be driving or flying or a combination of both to get to your new destination? Will you be hiring movers or handling the packing and moving yourselves? How will you divvy up responsibilities between the two of you?

Being able to refer back to a pre-set plan throughout your moving process will significantly lessen the stress between the two of you. It will also allow you to talk to your kids about all the necessary steps of the move since you will know what is going on yourselves, thereby making them feel less anxious about what could be the first stressful event of their short lives.

A few critical things to remember as you are making your plan. Be sure to change your address at least a few weeks ahead of the move and forward your mail through USPS. This goes for any bills, newspaper or magazine accounts, and personal correspondence. Consider sending an updated address notification to your friends and family members who send written correspondence to you. You could even ask your friends and family to write letters or cards to your kids and send them to the new address so when you all arrive, there is mail waiting for you. This can help your children feel like the new house is their home and not just a strange place.

Additionally, if you decide to pack your things yourself, color coding or numbering boxes by room will make the unpacking process much easier. This applies if you are using movers who may arrive at your destination before you do. The last thing you want to do when you are trying to get oriented and organized in a new place is worry about which boxes go where. This can also help you avoid marking boxes as valuable, which could make them prime targets for thieves.

Communicate with All Members of Your Family

Be sure to tell everyone in your family about the move as soon as you know it is happening and to keep them in the loop about the plan. Obviously, younger children will require less information than older ones, but they may have additional anxiety if they do not understand what is going on. Telling them all the exciting things about moving, including fun activities in your new neighborhood, new friends, and building up the fun and adventure of traveling, will help decrease their apprehension and increase their enthusiasm about their new home.

Understand Different Impacts on Different Ages

It is important to realize that moving long distances will likely have different effects on your children from various ages. Although younger children may have more anxiety, initially, because they do not understand the concept of moving, they have not had the time to build up and maintain serious friendships and memories in the way older children may have. As a teenager, fitting in feels like the most important thing in the world and having to start over again in a new place can seem very daunting.

Be sure to maintain open lines of communication with your teenager throughout the moving process since they may go through the emotional spectrum. Children who move regularly may also have a different reaction than those who are doing it for the first time and are unaccustomed to the idea. Try to be patient and understanding as you all go through this hectic time.

Have a Road Trip Plan

If you and your family are driving to your new home and have a little time before you must get there, make a fun road trip out of it by stopping at some destinations along the way. Depending on your family’s interests, you can see National Parks, go to theme parks, visit family, camp, or even do sporting activities along the way.

While you are in the car, be sure to have things for the kids to do to avoid anxiety and arguments, like car trip games, videos, and music.

Ask for Help

You and your partner may be the type of people who prefer to do things yourselves. However, a long-distance move can be intimidating even under the best circumstances, so you shouldn’t be afraid to reach out to others and ask for help. The type of aid you need can be anything from going through your things to give away, to assistance packing boxes, to even asking someone to help unpack in your new location. If you are utilizing your friends or family, be sure to clarify with them ahead of time what tasks you’ll need them to do.

Additionally, if you do decide moving everything yourself is too much, many people use professional movers for long distance moves. If you and your family choose to go this route, do some research ahead of time before you commit to a company. Search the internet for reviews, ask your friends or family in the area, and don’t be afraid to give the company a call to discuss their rates and logistics.

Get Your Kids’ Rooms in Order First

When you arrive at your new destination, make it a priority to unpack your kid’s items first. Although this may not be the most convenient thing to do, and may end up taking a bit more time, in the long run, it will absolutely help your children feel less anxious in their new home if they have their own things around. It will also help for them to have a place to go and play while you and your partner are busy unpacking the rest of the house.

Providing this sense of routine from the beginning will also lend itself to continuing this routine in the new location.

Explore Your New Neighborhood

After a long-distance move, everything is new. Take advantage of the opportunity to bring your family together and get to know your new neighborhood by exploring some of the sights and participating in activities. If you moved to a new country, this could be even more significant, as you may have an entirely new culture to explore. Show your kids the positives about your new destination and, soon, they’ll be just as excited as you are to be there.

Long distance moves can be tough, especially with kids. They could be anxious about the move and what it will mean for their lives, so ensuring you keep open lines of communication and try to encourage the positive aspects of moving will go a long way toward making things go smoothly throughout the moving process.

Author Bio: Ross Burgess is a freelance writer and graphic designer residing in California with his wife and daughter. Originally from Atlanta, GA, Ross attended design school at SCAD. By day he is climbing the corporate ladder, but by night he sheds his suit to get creative and write, which is his favorite hobby. When he's not working or blogging you can catch him at the beach with his family and chocolate lab Scooter.