Bedtime Routine: Tips for Better Sleep

Bedtime routines are not just for kids. 

Over a third of American adults report sleeping less than the recommended 7 hours per night. Individuals sleeping less than 7 hours per 24 hour period report a higher incidence of chronic issues such as obesity, heart disease, depression, kidney disease, and diabetes per CDC statistics. 

Sleep can be improved by creating a healthy bedtime routine that relaxes the mind and body. Below are some ideas for creating a routine to improve sleep. 

5 Steps for Bedtime Routine Success

1. Set a bedtime and stick close to it at night. 

Keeping a bedtime lets your mind acclimate to your timing of sleep.

2. Avoid eating meals within 1-2 hours before bed.

Sleep can be hindered by reflux and stomach pain, to prevent these symptoms avoid eating within 1-2 hours of bed.

3. Replace screen time in the evening with a book, bath, craft, or other relaxing activity. 

Light from phones, tablets, computers, and TVs, has been shown to be disruptive to the body’s natural sleep cycle, so try replacing these with a different activity as bedtime approaches.

4. Try journaling or a simple to-do list before bed. 

Take time to sort through thoughts and feelings before bed to improve sleep.

5. Add stretching, yoga, and/or meditation.

Relieve stress through the above activities to relax the mind and body in preparation for bedtime.



Fight the Flu

EVERYONE is panicking about the flu. Maybe you aren’t, because you had a shot. But guess what folks? Everyone is at risk.


You’ve heard that washing your hands is important. I’ll reiterate- wash, wash, wash your hands. In addition, you need to boost your immune system to build a ‘strong defense’ against infection. What foods fight flu? Here is a short list to keep you healthy during flu season.
1) Antioxidant-rich foods: The type of AO will vary according to the source, so don’t go on a ‘berry kick’. Eat the rainbow! Here is non-inclusive list, including some unexpected sources of antioxidants:


v   Blueberries
v   Raspberries
v   Bell Peppers
v   Carrots
v   Squash
v   Tomatoes
v   Granny Smith Apples
v   Pecans
v   Buckwheat honey (higher levels than clover honey)
v   Kale
v   Green or Black Tea
v   Resveratrol- red wine(keep it to 1 glass/day), grapes, grape juice, peanuts
2) Vitamin D is key to fighting illness. Try fortified dairy products or wild-salmon. Yogurt is also an excellent probiotic source, which keeps your digestive system humming along. Load up on the yogurt, but watch out for sugar. No more than 12-13g/6oz. Skip the fruit on the bottom and add your own.
  3) Selenium-rich foods
             > Brazil nuts
             > Seafood: clams, lobster, oysters, tuna
4) H-2-O is essential. Stay hydrated with water, NOT soda.
There are several other components to fighting the flu including adequate sleep and stress management. If you’re not sleeping, stressed out or both- hormones are out of whack, which impairs our immune system.
If your defenses are weak, you’re more likely to get sick when opportunity arises (which occurs with contagious diseases). If you’ve been building a strong defense with a balanced diet, enough sleep and moderate stress, you’ll be able to fight those stressors and infections, including the flu.  Stay healthy! sls