The Power of Quality Sleep

Did you know that the quantity and quality of your sleep may be the biggest indicator of your health? Dr. James B. Mass, bestselling author of Power Sleep, and Cornell University professor, reports that sleep can have an enormous impact on your overall health, outlook and productivity. It may also be the biggest predictor of how long you live – even more than diet, and exercise! How do you know if you’re getting enough sleep? Most people should get eight hours, experts say. If you fall asleep the minute your head hits the pillow, if you’re frequently tired, irritable, or if you have trouble getting up in the morning, you need more sleep. What can you do? Here are seven important strategies to help you get a better night’s sleep: 1. Maintain A Regular Sleep Schedule. Go to bed at the same time and wake up at the same time every day; allow for at least 8 hours per night. 2. Keep Your Bedroom Dark and Quiet. Your body’s response to darkness is to produce an increase in the naturally-occurring hormone, melatonin – proven to produce a deeper, more restful sleep. 3. Exercise Daily. Exercising daily relieves stress and improves your overall health; however, avoid exercising right before bedtime. 4. Avoid Alcohol and Stimulants. If you have any trouble sleeping, avoid alcohol, coffee, caffeinated drinks, tea, chocolate, and nicotine. 5. Make Sure Your Bed And Pillow Are Comfortable. Choose the right bed (and pillow) for you. If you’re having trouble sleeping you may want to shop around for a new bed or pillow. 6. Put Your Worries In Jar. Write down any worries, put them in a jar, and let them go for the night. You can set aside time the next day to handle them. 7. Sleep Alone If Your Partner Keeps You Awake. If your mate is keeping you up with his/her snoring, sleep in another room. A good night’s sleep is essential to your good health. Make it a priority!

Avoid Accidents

You’re driving along and suddenly you don’t have control of your vehicle. You grip the steering wheel with both hands and with one violent thrust, press down on the brake pedal as hard as you can. You look up, then breathe a sigh of relief. No one was hurt. You were lucky…but what if there were another car around? Most people rely on luck to save them when they get in a situation that could lead to a car accident. The feeling is, accidents on the road are unavoidable. Collisions from someone making a bad decision or being distracted, like running a red light or merging into your car, can and do happen even if you’re the safest driver in the world. But there are accidents you can avoid and they’re actually the most common reasons why car accidents occur. Everyone will face one if not all four of these situations where you lose control of your vehicle. Here’s exactly what to do if, and when, they happen to you: 1. Suddenly Swerving? – Do this: If you have to swerve to avoid hitting an animal or another car, turn your car first, then press the brake pedal. 2. Tire Blowout? – Do this: If you hear a loud pop and suddenly lose control, steer the car as straight as possible and don’t turn or brake. Press the gas pedal slightly to accelerate, which helps keep the car under control. Then slowly decelerate by pressing the brake to stop your vehicle. 3. Running Off The Road? – Do this: If the side of your car drops off the edge of the road, steer straight and slow down gradually as you come to a stop on the shoulder. Then drive back onto the road. 4. Sliding On Pavement? – Do this: If the roads are wet or icy and your car starts to slide, turn in the direction of the slide and let off the gas. Don’t slam on your brakes or they could lock up, press the brake slowly.

Foster Healthy Friendships

Good friendships are good for your health and happiness, but you need to nurture them. Just like a marriage you need to work on staying connected and forgive and forget any slights. Friendships share a lot in common with marriages so don’t take them for granted and don’t forget you need to work on them to keep them healthy. Here are three reminders of small things you can do to be a better friend. Be there for your friends, in good times and bad. The most valuable thing you have to give is your time. Let friends know you care about and appreciate them. When was the last time you made a simple gesture, like a phone call or personal visit instead of an email or text? If a friend needs to talk, it’s your turn to listen. Give advice or offer your opinion, but only if your friend asks for it. Of course, keep your conversations private. Keep it fresh and dynamic. Introduce your friends to other friends. One-on-one is wonderful, but adding new friends to your circle can bring different viewpoints, interests and personalities.

Volunteer Lifestyle

Does anyone think it’s better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Just a couple hours per month is all you need! Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

Kids Healthy Habits

There are lots of little things adults can do every day to instill good habits in kids. Physical • Exercise regularly as a family and make it fun! Go for evening walks in the park, take advantage of open swim days at the gym, and ride bikes together. • Eat a healthy diet. Start early with introducing a rainbow of produce and minimizing sugary snacks. Mental • Maintain – and reflect – a positive outlook. Kids mirror what they hear and see, so use positive reinforcement and praise appropriately. Celebrate your successes as well as theirs. • Keep screen time to a minimum. Sedentary behavior is known to increases risks for obesity and cardiovascular disease, and it’s not conducive to positive social or mental growth either. Set a daily limit for smartphone usage and stick to it. • Read every day. Incorporate this habit into playtime or bedtime routines to help build self-esteem and success later in life. Social • Encourage kids to explore a myriad of activities to find one (or more!) they really enjoy. Whether singing in a choir, playing soccer, taking language lessons, or volunteering with a youth group, kids will meet others with similar interests while also developing their self-identity. • Eat dinner as a family and use this opportunity to maintain open lines of communication with everyone around the table.

Computer Pain

If you spend a lot of time sitting in front of a computer, you may be experiencing fatigue, as well as aches and pains in your neck, back, shoulders, eyes, wrists, and legs. Relieve the discomfort by following these tips: STEP #1: Give your body support to avoid aches and pains: • Invest in a good lumbar chair and adjust it so your feet rest comfortably on the floor. Press your bottom against the back of the chair and use a lumbar cushion that causes your lower back to arch slightly. Keep your knees in line with your hips or raised slightly above them. Never slump or slouch forward. • Sit close to the desk so your upper arms are parallel to your spine and your elbows are at a 90-degree angle to the keyboard. Put the mouse close to the keyboard to keep your arm from being fully extended. Give your wrists proper support so they rest in a neutral position. • Place the monitor so your gaze is aimed at the center of the screen, which should be 15 to 25 inches away from your eyes. STEP #2: Move regularly to avoid stiffness and eye strain: • Stand, stretch, and walk at least a minute or two every half hour. To stretch, reach both arms above your head. Grasp each elbow and lean gently to each side and feel the side of your body release tension. • Avoid “computer vision syndrome” (headaches and eye strain are symptoms) by using the 20-20-20 rule: Every 20 minutes, look away 20 feet in front of you for 20 seconds. STEP #3: Stay hydrated and nourished to avoid fatigue: • Drink water (or other fluids) to flush out some of the mineral build-up that occurs in inactive muscles. • Eat healthy snacks like fruit and nuts at your desk to maintain your energy and productivity.

Find More Success at the Dr. Office

Going to the doctor can be a bit stressful, even if the reason for your visit is as simple as an annual check-up. It’s easy to become flustered once you’re in an exam room, and the questions you may have had in mind to ask your doctor can quickly disappear. You can make your next appointment a stress-free success with a bit of preparation. Try these tips: • Take notes: If you’re having specific symptoms, keep a journal of the day-to-day changes. Add details like what you eat, what time, changes in mood or appetite, as any little detail might be important. If you’re taking medications, include those as well so your doctor is fully informed. Make notes, too, of questions you have for your doctor – your visit is a two-way conversation and you want to maximize both your own time and your doctor’s. • Timing is everything: Delays at the doctor’s office can increase feelings of anxiety and nervousness. If you can, make appointments first thing in the morning. That could help you avoid the inevitable delays as doctors see other patients and appointment times run over. Try to make sure your day is as free as possible so you don’t stress about your next task if you end up waiting. • Be honest: Not being entirely honest or withholding information from your doctor can be a detriment to you and your health. Remember: your doctor is there to help you. If you find you have a hard time actually saying something you’re embarrassed about–try practicing it out loud in a mirror before your appointment. • Be flexible: You may have a specific treatment in mind when you go into your appointment, but your doctor is a professional. It’s a good idea to at least listen to all the options.