THE SCIENCE OF SLEEP
Tips to Overcome Age-Related Insomnia Few things make us feel better than a good
temperature (colder at night is better), and block as much light as possible. Quiet is also essential; try earplugs or white noise if sounds keep you awake. Our daily habits also play a crucial role in our nighttime experience. Failure to get enough exercise is one of the primary drivers of sleeplessness. If you’re not getting the recommended 150 minutes of moderate exercise weekly, it’s time to start. Contrary to popular belief, alcohol does not help sleep, but actively disrupts it, so avoid drinking in the evening. Large meals close to bedtime and caffeine in the afternoon also cause problems. Finally, develop a routine. Experts strongly recommend going to bed and waking up at the same times every day so your body forms a habit. They also urge avoiding screens like your smartphone or TV in the hour or so before sleep — using them in bed is a particular no-no. A consistent bedtime routine can also help signal your body that it’s time for rest.
night’s sleep. But as we age, achieving one usually becomes a struggle. Insomnia, or trouble falling or staying asleep, is so common among older adults that many believe they need fewer hours of sleep than they did in earlier adulthood. That’s simply not the case — all adults need 7–9 hours of sleep per night for optimal function. So, why do we have a harder time sleeping as the years go by? The biggest culprit is biological changes. Our bodies produce less melatonin over the years, making it more difficult to fall asleep. Circadian rhythm changes also inspire us to go to bed and wake up earlier than we did in the past. Medication, sleep disorders, or other illnesses can also interfere with our ability to sleep. Doctors generally recommend approaching the problem naturally at first. Research shows that building healthy sleep habits is often the best solution. Start with your environment. Ensure your bed is comfortable, your bedroom is at a comfortable
Insufficient sleep can lead to forgetfulness, irritability, and clumsiness, which makes falling and injuries more likely. So, don’t avoid addressing the issue. When natural tricks fail, schedule an appointment with your doctor to see if sleep apnea, restless leg syndrome, or Alzheimer’s might be a problem. A medical professional can help set you on the right course for sleep success.
JALAPEÑO POPPER MAC AND CHEESE
Inspired by TheModernProper.com
Colder weather means mac and cheese! Try this spicy twist on a weeknight classic.
INGREDIENTS:
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2 sticks butter, divided
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2 tsp salt
1/3 cup flour 5 cups milk
2 tsp garlic powder
1/2 tsp pepper
8 oz cream cheese
1 lb bacon, chopped and cooked 8 jalapeños, seeded and chopped
3 cups shredded white cheddar cheese, divided 4 cups shredded pepper jack cheese, divided
1 lb macaroni, cooked 1 cup panko breadcrumbs
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CANDY COSTUME GOURDS HALLOWEEN HAUNTED MOON
RAVEN TRICKS VAMPIRE WEREWOLF WITCH ZOMBIE
DIRECTIONS:
1.
Preheat oven to 375 F.
2. In a large saucepan, melt 1 stick butter over medium heat. Add flour and whisk until fully absorbed in butter. Whisk in milk slowly. 3. Once sauce thickens, stir in cream cheese and shredded cheese until melted, reserving 1 cup of each shredded cheese. Add seasonings, bacon, and jalapeños before removing from heat, then combine pasta and sauce. 4. In a small skillet, melt remaining butter and stir in panko. 5. In a greased baking dish or skillet, add macaroni and top with panko and remaining cheese. Bake for 30–40 minutes and serve warm.
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