So many people, especially those Over 50, are looking for ways to assure better sleep!

These ten tips are simple and can be easily incorporated into your day and evening routines.
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Getting enough sleep is important because it helps you feel better during the day.  Sleep also plays a critical role in maintaining your good health. according to The Sleep Council.

• Bad sleep is chronic. Poor sleep results in an increased risk of developing chronic conditions.
• Hormones wreak havoc. Missing out on adequate sleep can interfere with your body’s hormones.
• Compromises your immunity system. Lack of sleep can also affect your immune system.

You need to “power down” your brain  if you’re going to sleep well. Meditation is a great way to give your brain a break. Label your bedroom as a worry-free zone so you can sleep soundly.

Keep everything that relates to work or stress in a separate room which is physically separated from where you sleep. That means your phone, TV, paperwork, bills, etc., will be out of sight and, hopefully, out of mind!

Did you know that we spend 33% of our lives asleep? Therefore, improving sleep means improving 1/3 of your life!

You will find additional information and resources at the bottom of this page!

Did you know that Overnight Oats are an easy, healthy breakfast you'll feel good about eating and they're perfect for taking on the go? They’re high in protein and fiber — which will keep you full until lunchtime! Unlike a bowl of warm oatmeal, overnight oats are meant to be eaten cold, straight from the refrigerator (no reheating necessary).

To make them, you’ll soak rolled oats in milk and yogurt overnight, which gives them a soft, slightly toothsome texture that’s ultra-creamy and subtly sweet. In the morning, you’ll add your favorite toppings — fresh or dried fruit, nuts, seeds, and nut butters are all fair game.

Don’t let the overnight soak fool you — overnight oats are incredibly simple to make. They take no more than five minutes to prep, and then the breakfast makes itself while you sleep. If you stir together a batch during your weekend meal prep, you’ll be left with four grab-and-go breakfasts to eat throughout the week (the oats last about four days in the fridge). You can also scale the recipe down and make single servings instead.

You need the following ingredients: Old-fashioned rolled oats, milk, Greek yogurt, chia seeds, & flavorings, such as ground cinnamon, maple syrup or honey which add a hint of sweetness, and a pinch of kosher salt is necessary for a balanced flavor.

A helpful hint: Use equal parts old-fashioned rolled oats and milk, plus half as much yogurt.

How do you serve Overnight Oats? You can certainly eat them as is (just give the bowl a good stir, first). However, overnight oats are even better with toppings. Fresh fruit, dried fruit, nuts, seeds, and nut butter are all delicious additions.

While nut butter, dried fruit, some fresh fruit (like blueberries, apples, and citrus) can be added in advance, you’ll want to wait to add delicate or crunchy toppings, such as nuts, seeds, and toasted coconut, until the morning you plan to eat them.

Here’s a recipe for making the very best overnight oats every time.

Overnight Oats Recipe
Yield: Serves 4
Prep Time: 5 minutes

Ingredients

• 2 cups old-fashioned rolled oats
• 2 cups dairy milk or unsweetened non-dairy milk
• 1 cup plain Greek or non-dairy yogurt
• 3 tablespoons maple syrup or honey
• 1 tablespoon chia seeds (optional)
• /4 teaspoon ground cinnamon
• 1/4 teaspoon kosher salt
• Optional toppings: fruits, nuts, seeds, nut butter

Instructions

1. Add ingredients to a large bowl. Place all the ingredients in a large bowl.
   
2. Stir together. Stir together until well combined.
3. Cover and refrigerate overnight. You can divide the oats into individual jars at this point if desired. Cover and refrigerate for at least 4 hours, preferably overnight.
4. Stir before serving. Stir again before serving with desired toppings.
   
   Source: Kitchn - Kelli Foster
   
   

What day did most signers of the Declaration of Independence actually sign the document?
Aug. 2, 1776

How many people signed the Declaration of Independence on July 4th?
Two

Which three of the first five presidents died on the Fourth of July?
John Adams, Thomas Jefferson and James Monroe. Adams, the second president, and Jefferson, the third, died on the same day in 1826, the 50th anniversary.

Which president was born on the Fourth of July?
Calvin Coolidge, the 30th president, in 1872.

What other countries celebrate the Fourth of July?
Denmark, England, Norway, Portugal and Sweden. Denmark Danes and Norwegians celebrate American Independence Day because thousands emigrated to the U.S. in the early 1900s. Other European countries, like England, Portugal and Sweden, hold celebrations near American military bases and or spots frequented by American tourists to boost travel during early July.

When did the U.S. Congress make Independence Day an unpaid holiday for federal employees?
1870

When did Independence Day or Fourth of July become a paid legal federal holiday?
1938

Is there something written on the back of the Declaration of Independence?
It might not be a treasure map as the movie claims in “National Treasure,” but there is apparently a message written upside down at the bottom of the signed document: “Original Declaration of Independence dated 4th July 1776.” It’s not known who wrote this and when it was written.  Parchment was usually rolled up during the Revolutionary War years, it’s thought this statement served as a label.

Learn why John Adams would think the country is celebrating Independence Day on the wrong date:
Adams wrote that July 2, the date the Second Continental Congress voted in Philadelphia to declare independence from Britain, not July 4, would be the day patriots celebrated their freedom. “The Second Day of July 1776, will be the most memorable Epocha, (a new or distinctive era or a moment in time) in the History of America,” Adams wrote on July 3. “It ought to be solemnized with Pomp and Parade, with Shews, Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other from this Time forward forever more.”

Related Holiday Post: Patriotic Pies

July 4th is a Wonderful, Patriotic Holiday in the USA – Enjoy!​