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Sweet Dreams for the Whole Family
AMERICAN BICYCLE CHERRY FIREWORKS FLAG
WHY A GOOD NIGHT’S SLEEP CAN BOOST EVERYONE’S WELL-BEING
INDEPENDENCE PADDLEBOARD PICNIC RUBY STARS SHERBET TRAMPOLINE
A well-rested family is a happy family, but when sleep is in short supply, moods can turn sour faster than a colicky baby in an airplane! Skimping on shut-eye makes everyone cranky and can
take a serious toll on mental health, leading to stress, anxiety, and emotional outbursts for kids and adults alike. But there is no need to lose sleep, because simple adjustments can ensure your family gets the rest they need. From setting consistent bedtimes to creating a relaxing wind-down routine, small changes can make a big difference in everyone’s mood and mental well-being. BUILD A SLEEP SCHEDULE FOR SUCCESS. As parents, you can set the tone for your family by creating effective sleep- ready routines that include consistent bedtimes and relaxing habits. When your children go to bed at the same time every night, it resets their body’s internal clocks, making it a habit to get enough rest. They will naturally begin to get drowsy at this time and wake up with more energy from better, deeper sleep. Leading up to bedtime, try out some calming activities like reading a book, putting on classical music, or lighting a lavender candle. If your children are old enough, they can try chamomile tea, which is known to help people go to sleep. Limiting screen time to an hour or two before bed is essential because the blue light on devices can keep the mind distracted and wound up, making it difficult to drift off. You can lead by example by putting your phone or tablet away in the evening. SNOOZE YOUR WAY TO HAPPINESS. Studies have found that children and parents who get adequate sleep function better, excel academically, and are in a better mood overall. As we snooze, our body is hard at work resetting our systems for the next day. Still, chronic insomnia gets in the way of those essential repair cycles, making emotional regulation and resilience hard to achieve. With a few small changes to your nighttime routine, you can turn your family’s restless nights into sound slumbers and wake up to a much happier and healthier home!
INGREDIENTS
• 4–6 boneless, skinless chicken breasts • 1/2 cup basil pesto • 1 cup shredded mozzarella cheese • 1/3 cup oil-packed sun- dried tomatoes, drained, oil reserved
• 2–3 tbsp sun-dried tomato oil • 2 cups cherry tomatoes, divided • 2 cloves garlic, smashed • 2 tbsp balsamic vinegar • Chili flakes, to taste • 1/4 cup fresh basil, chopped • 1 tbsp fresh thyme leaves • Salt and pepper, to taste
1. Preheat oven to 425 F. 2. Slice chicken down the middle horizontally (not cutting all the way through). 3. Spread pesto inside filleted chicken, then stuff with cheese and tomatoes before closing chicken, covering filling. 4. Place chicken in a large oven-safe skillet. Drizzle with oil. 5. Set the skillet over medium heat; cook 5 minutes. 6. Add 1 1/2 cups tomatoes, garlic, balsamic vinegar, and season with chili flakes. Cook 2–3 minutes, then remove from heat. 7. Bake in oven for 7–10 minutes until chicken is cooked through and tomatoes burst. 8. Toss remaining 1/2 cup tomatoes with basil, thyme, salt, and pepper. 9. Serve the chicken topped with fresh tomatoes. DIRECTIONS
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