James Fishman | Sunstone Online

Is It Bad to Exercise Before Bed?

Timing and Intensity Matter

Let’s talk about working out before bed—something a lot of people wonder about, especially if evenings are the only time they can squeeze in exercise. You might have heard that doing a workout late at night will wreck your sleep. But the truth is, recent research says it really depends on how intense your workout is and how close it is to bedtime. For example, if you’re finishing up a tough run or a heavy weightlifting session within four hours of turning in, you might have a tougher time falling asleep, and your sleep probably won’t feel as refreshing. That’s because your body stays revved up even after you’re done, making it harder to settle down for the night.

Going Easy Is Often Better

But here’s where things get interesting. If your workout is more on the gentle side—think slow jog, steady walk, or relaxing yoga—and you’re finished well before hitting the pillow, your sleep usually stays undisturbed. In fact, lots of people find that moving earlier in the day, or sticking to mellow evening exercise, helps them drift off easier and sleep through the night. It’s those hardcore sessions, squeezed in just before bedtime, that most commonly mess with your shut-eye.

Finding Your Own Sweet Spot

It’s also true that everyone’s different. Some folks can do a full workout late in the evening and still sleep like a baby, while others might notice even a quick gym session throws off their sleep. That’s why it helps to experiment: pay attention to how your own body responds. If you want the best chance at deep, restful sleep, aim for your tougher workouts earlier in the day, and save stretching or a casual stroll for later. If you find yourself tossing and turning, consider tweaking when you exercise to see what works best for you. Regular movement is great for your health and sleep—just don’t forget to give yourself a little time to wind down before calling it a night.

Reviving History with Modern Engineering

What happens when centuries-old imagination meets today’s technology? At the University of Melbourne, two students recently brought an extraordinary piece of history to life—a mechanical volcano first envisioned in 1775, designed to showcase the fiery spectacle of Italy’s Mount Vesuvius.

The Origin: Science Meets Art in the 1700s

Sir William Hamilton, a British ambassador with a passion for volcanoes, originally conceived the idea over 250 years ago. Inspired by a dramatic watercolor of flowing lava by Pietro Fabris, Hamilton sketched a device that would simulate glowing eruptions using light and motion. While his mechanical volcano was never constructed in his lifetime, a detailed sketch survived in the Bordeaux Municipal Library, offering clues for a modern build.

Bringing the Volcano to Life

Fast forward to 2025: Dr. Richard Gillespie from the Faculty of Engineering and Information Technology rallied students to reconstruct Hamilton’s concept. Master’s students Xinyu (Jasmine) Xu and Yuji (Andy) Zeng took up the challenge, spending three months in the university workshop. Using laser-cut timber, acrylic, LED lighting, and electronic control systems, they translated Hamilton’s clockwork wishes into a functioning model that erupts with light—a modern interpretation of an 18th-century dream.

Learning by Doing: Skills for a New Generation

For the students, the experience was as much about learning and collaborating as it was about building. Jasmine Xu found her programming, soldering, and physics skills pushed to new heights. Andy Zeng discovered the importance of balancing light and mechanics, so the volcano’s magic felt real but the inner workings stayed hidden.

Guided by research engineer Andrew Kogios, the pair navigated challenges like choosing the right materials, 3D printing parts, and troubleshooting electronics. Kogios highlighted how such hands-on projects prepare students for their future by letting them problem-solve creatively and work as a team.

See the Volcano in Action

The finished model is now a centerpiece at “The Grand Tour,” an exhibition running at the University of Melbourne’s Baillieu Library until June 28, 2026. It offers a captivating look at how curiosity, engineering, and artistry can come together, bridging centuries and sparking new interest in the marvels of nature and invention.

Why Menopause Retreats Are the Getaways We Didn’t Know We Needed

Support During Life’s Transitions

Menopause retreats are emerging as thoughtful spaces where women can find support, rest, and practical guidance during one of life’s major transitions. These retreats are designed to address both physical symptoms and emotional needs—letting women step back from daily life and focus on their well-being in a calm, supportive environment.

Wellness Activities and Learning

A typical menopause retreat blends gentle activities like yoga and meditation with informative workshops on nutrition and lifestyle adjustments. There is no pressure for dramatic changes—just plenty of time to explore new ways of coping with symptoms like hot flashes or sleepless nights. Attendees often discover small tweaks in their routines that make a real difference, whether it’s learning about mindful breathing or adding more protein to their meals.

A Welcoming Atmosphere

The atmosphere is relaxed and welcoming; retreats are often set in tranquil locations, providing a needed break from the usual rush. One of the strongest aspects is the opportunity for participants to connect and share experiences with others on a similar journey. There’s genuine comfort in hearing about others’ challenges and successes, and simple group conversations often spark practical solutions.

Everyday Confidence Boosts

Though menopause retreats do not promise miracle cures, many women leave feeling better prepared to face the ups and downs ahead. The gentle support and steady reassurance offered can be just what’s needed to turn confusion into confidence. Those considering a menopause retreat can expect a caring environment focused on realistic, everyday wellness, where the value of self-care is at the very heart of the experience. This new approach helps remind women that their needs matter—and that caring for body and mind is never out of place.

Where to Go Next Year: Lonely Planet’s Best in Travel 2026

Lonely Planet’s Best in Travel 2026 has arrived, featuring 25 destinations and 25 unique experiences for travelers seeking both discovery and renewal. The annual list, unveiled on October 21, spans every continent, reflecting a blend of cultural vibrancy, natural beauty, and meaningful adventure. Executive editor Nitya?Chambers explained that this edition shines a light on both emerging gems and well-loved favorites, showing how travel continues to evolve around connection and creativity.?

Among this year’s standout urban destinations is Liberdade in São?Paulo, Brazil—home to the largest Japanese community outside Japan and brimming with anime street art and ramen shops. Mexico City also earns high praise for its walkability, rich history, and energetic mix of art and cuisine, with neighborhoods like Coyoacán and La Roma topping Lonely Planet’s recommendations.?

In the United States, North Dakota’s Theodore Roosevelt National Park and the state of Maine both make the list, admired for their dramatic scenery and outdoor adventure potential. Across the Atlantic, Ireland’s Tipperary is recognized for its hiking trails, castles, and countryside dining—described as “best for hiking, history and fine food”. Meanwhile, Phuket in Thailand is noted for its transformation into a haven for digital nomads balancing work and leisure in a tropical setting.?

Other must-visit locations for 2026 include Botswana, Peru, Cádiz in Spain, Sardinia in Italy, Jeju-do in South Korea, Barbados, Finland, and British Columbia in Canada.?

The guide’s experiences list celebrates the sensory side of travel—such as food tours in Kerala, India, culinary exploration in Melbourne, and wine adventures in Oregon’s Willamette Valley. Adventurers are urged to go river-rafting in the Grand Canyon, camp beneath the Tajikistani stars, or stargaze in New?Zealand’s Wairarapa.?

Whether savoring local flavors or crossing untamed landscapes, Best in Travel 2026 encourages travelers to embrace the joy of exploration and the power of global connection.

Rethinking Bone Health for Men

Let’s talk bones—yep, those sturdy things holding us together that we probably take for granted until life nudges us to pay attention. If you’ve ever thought osteoporosis was just a “women’s issue,” guess again. Turns out, guys aren’t off the hook, and the more we learn, the more we realize that looking out for our bone health is kind of like cleaning out that junk drawer you keep meaning to tackle: a little awareness goes a long way, and every smart step adds up. In fact, experts recommend men start thinking about their bone health as early as their 40s—long before signs appear—to build a strong foundation for the years ahead.

Bones: Not Just Kid Stuff

It’s easy to drift through life thinking that bone worries are something for someone else to handle. But behind the scenes our bones are quietly doing their job—and sometimes, they could use a little backup. Recent science is turning the tables, saying men need to tune in too. More men are living long enough to develop osteoporosis, and risk rises quickly with age, especially after 50. In fact, experts suggest that men should start thinking about bone health in their 40s—earlier than many realize—with regular checks becoming even more important as they get older or if there’s a family history of osteoporosis.

Simple Habits, Real Impact

Here’s the good news: caring for your bones doesn’t require epic routines. Toss in a bit more calcium and vitamin D, go for that morning walk or jog, and keep an eye on the things we know aren’t great for our bones (like excess alcohol or cigarettes). For men, the recommended daily calcium intake is 1,000 mg (ages 19 to 70) and bumps up to 1,200 mg after age 71. Vitamin D helps your body absorb calcium efficiently, with most men needing 400–800 IU under age 50 and 800–1,000 IU after 50. The best sources are foods like dairy, leafy greens, and fortified products, but supplements can help if diet falls short.

Wellness, One Intentional Step at a Time

Tuning into bone health means lining up today’s habits with tomorrow’s goals. Want to stay active, travel, play with grandkids, or simply feel strong and balanced? That all starts now. Checking in with your doctor about bone scans, swapping out processed snacks for yogurts and greens, and staying moving—it’s all doable, and it pays off in ways you’ll thank yourself for later

Let’s Rethink the Conversation

The bottom line? Bone health for men isn’t a topic for the back burner anymore. It deserves as much attention as decluttering, eating well, or picking the best playlist for a sunny afternoon. Awareness creates action—and action means a happier, healthier, stronger future. So why not start today, one small step at a time?

Why Smaller Portions Are Winning on Menus in 2025

The days of overflowing plates may be fading as more restaurants roll out smaller, wallet-friendly dishes. Chains like Olive Garden and The Cheesecake Factory are testing reduced portions at lower prices—an answer to diners who want flexibility, value, and just the right amount of food, rather than a giant meal they can’t finish.

Why Diners Want Less

Why is less suddenly more? For a start, solo dining and snacking are on the rise, making traditional three-course meals less appealing. Many people say they would rather have a snack or share several small plates throughout the day. Restaurants are listening: this year, 74% of surveyed diners said they want more control over serving size, and the majority appreciate the savings and reduced food waste that come with smaller portions.

More Choices, Less Waste

It’s not only about healthy habits; the shift also helps the environment and restaurant profits. By offering smaller meals, eateries cut down on food waste, attract price-conscious customers, and press pause on the race for bigger-is-better value. P.F. Chang’s, for example, now offers “medium” entrees and smaller appetizers, giving guests more ways to mix and match, while Olive Garden’s new segments are drawing in diners who had scaled back on eating out.

A New Normal for Dining Out

This trend isn’t going away. With people craving personal choice and easy portions, restaurants are reimagining their menus for our changing lifestyles. So next time the menu offers something bite-sized, consider giving it a try—your wallet, waistline, and the planet might thank you.