B etter S leep , H appier L ife 3 Ways to Improve Your Sleep
A 2016 study found that almost 1 in 3 Americans don’t get the recommended seven hours of sleep they need to stay healthy. Much like drinking enough water and eating healthy, sleeping right is essential to functioning well and getting in a good day’s work. But, if you’re someone who tosses and turns and can’t figure out how to get those z’s in, check out some of these tips. Limit (or Avoid) Caffeine, Nicotine, and Alcohol In 2017, 64% of Americans drank a cup of coffee every day. All that caffeine may very well be the reason you’re not zonking out when you want to. But the other two culprits that rob people of their sleep that might surprise you are nicotine and alcohol. Both tend to prevent people from getting the deeper sleep they need, and nicotine withdrawals can wake people up earlier than necessary. Don’t consume
any of these substances 6–8 hours before you sleep. No Screens Before Bed Blue light from phones, tablets, computers, and TVs can suppress the production of melatonin, a hormone that regulates the sleep- wake cycle, and stimulate you rather than relax you.
light in your bedroom, and invest in some heavy curtains or shades for your window. If you have to get up in the middle of the night to use the bathroom, keep those lights off and use a dim night light or flashlight to navigate your room instead. Better sleep is a source of a lot of other health benefits, including a healthier weight and better mood. Don’t let that late afternoon cup of coffee or late- night TV show steal away better sleep and a better life.
Try listening to an audiobook before bed instead, or reading something that isn’t backlit. If looking at a screen right before bed is absolutely necessary, look into installing some light-altering software. Make Your Room Completely Dark Studies have shown that even the smallest source of light — even from an alarm clock or an LED — can lessen the quality of your sleep. Make sure to turn off or cover up any source of
C hocolate -D ipped F ruit
Inspired by Food Network
I mportant A nnouncement !
This super easy and fun way to create homemade treats provides your kids with a healthier and more delicious alternative to packaged industrial candy. As a bonus, making it is an awesome Halloween activity for your family to enjoy.
INGREDIENTS
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• 1 package melting chocolate
• Assorted dried fruit, including apricots and mangoes
DIRECTIONS
1. In a large saucepan, bring 1 inch of water to a boil. 2. Place a large, heatproof mixing bowl on top of saucepan so that no steam can escape. Place melting chocolate in mixing bowl and double boil until melted. 3. Dip half of each piece of fruit in chocolate before transferring to a parchment-lined baking sheet to rest. 4. Let cool for 10 minutes until chocolate solidifies. 5. Place in school lunches, serve at parties, and indulge in a few for yourself.
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