How to Achieve a More Restful Night’s Sleep
SLEEP BETTER AND FEEL GREAT
A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from
these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.
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Green Bean SESAME SALAD
If you need an easy, healthy side dish with plenty of flavor, this green bean salad will be the perfect addition to your summer menu.
Ingredients • 3 cups green beans, ends trimmed • 1 teaspoon white wine vinegar • 1 tablespoon olive oil • 2 tablespoons sesame seeds, toasted
• 1 small red onion, finely chopped • Small bunch of fresh mint • Small bunch of flat-leaf parsley • Salt and pepper, to taste
Lifelong friendships like these are one of the true treasures of life. In honor of Best Friends’ Day this month (August 15), take a moment and reach out to a friend you haven’t talked to in a while. I bet they’ll be happy to hear from you.
Instructions 1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. 3. Add dressing, onion, and sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
–Dr. Shel ley
Lake Oconee Dentistry | Personalized & Comfortable | 3
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