It goes without saying that we need to sleep in order to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions. Both adults and children need 6 or more hours of sleep every night for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean that your body is getting the rest that it needs. A lot of people toss and turn all night, don’t feel like getting out of bed in the morning and drink plenty of coffee to avoid drowsiness during the day. If you’re suffering from such sleep problems, then you need to improve the quality of your sleep. Here are a few top tips on how to boost your sleep quality. 1 – Sleep in a Cool, Dark & Quiet Room Sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused and this disrupts your sleep. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of sleeplessness. To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom. Too much heat can also disrupt your sleep quality. To keep cool while you sleep, make sure you keep the window open and ensure the room is well ventilated. If you still find that you’re too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers. Noise is yet another thing that can have a detrimental impact on the quality of your sleep. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you sleep. If it’s noisy outside your bedroom, try sleeping with earplugs. 2 – Avoid Caffeine In The Evening As you probably know, coffee is a rich source of caffeine. This chemical changes the brain’s chemistry by binding with sleep inducing receptors known as adenosine in order to keep you awake. The stimulating effects of caffeine can wreak havoc on your sleep because they take hours to wear off. Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed. 3 – Get Comfortable Before You Sleep There are many ways to get comfortable before going to bed and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature and this helps to improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of sleep. 4 – Try Essential Oils Essential oils such as cedar wood, roman chamomile, sandalwood, valerian or lavender oil are all natural relaxants and can help you have an amazing night’s sleep. If you’re having a bath before bed, try putting a few drops of your favorite essential oils from the above list into the bath and then allow the aromas to work their magic. Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room while you sleep. 5 – Unwind Before Bed One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before you sleep. You can do this by disconnecting from the Internet, switching off the TV and your other electronic devices and then spending the last few hour of the day doing a relaxing activity. Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for sleep. The National Sleep Foundation (NSF) recently released the key indicators of good sleep quality, as established by a panel of experts. The key determinants of quality sleep are included in a report published in Sleep Health. They include:
Summary If you’ve been struggling to get a good night’s sleep, I hope the advice in this article helps to enhance your sleep quality. These 5 tips are very simple to implement but surprisingly effective. So give them a try today and start enjoying the best sleep of your life. ******************************* If you or someone you know have recently moved and are having trouble sleeping, this is a very helpful guide which includes: * How to create a positive sleep routine *Mattresses that help with sleep *List of gadgets and sleep apps that help with falling asleep For more info: Click here for 10 Tips for Better Sleep!
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![]() Honoring 11+ million unsung heroes: Alzheimer’s caregivers About 3.3% of the U.S. population – over 11 million people – currently serve as volunteer, unpaid caregivers for 6.5 million loved ones living with Alzheimer’s disease. In Colorado alone, we have more than 159,000 unpaid caregivers assisting over 76,000 people with Alzheimer’s. November is a special month to honor this unique, dedicated group of people. Originally designated as National Alzheimer’s Disease Awareness Month by President Ronald Reagan in 1983, the event later was expanded by President Bill Clinton to honor our nation’s caregivers: National Family Caregivers Month. To be clear, Alzheimer’s is a horrible disease that takes a toll not just on those living with it, but their volunteer caregivers and our society as a whole. For example: * The average voluntary caregiver provides over 27 hours of care per week. * Across the U.S. in 2021, volunteer caregivers provided about 16 billion hours of unpaid care. At a value of $16.98/hour, that total ($271.6 billion) is more than 14 times McDonald’s revenue in 2020 ($19.2 billion). * In Colorado in 2021, 159,000 volunteer caregivers provided 184 million hours of unpaid care valued at $3.7 billion. Beyond their time, caregivers make direct financial contributions. On average in 2021, dementia caregivers reported spending $12,388 each for medical, personal care and household expenses for the person with dementia. The disease also takes a personal toll: a Stanford University study reported that caregivers have a 63% higher mortality rate than non-caregivers, and 40% of Alzheimer’s caregivers die from stress-related disorders before the person for whom they are caring. There is help for these heroic caregivers. The Alzheimer’s Association offers a wide range of educational programs and services – all at no charge – for caregivers of persons living with Alzheimer’s disease. To learn more, go to www.alz.org or call the Association’s free 24/7 Helpline at 800-272-3900. By the President of the United States of America. a Proclamation. Whereas it is the duty of all Nations to acknowledge the providence of Almighty God, to obey his will, to be grateful for his benefits, and humbly to implore his protection and favor—and whereas both Houses of Congress have by their joint Committee requested me “to recommend to the People of the United States a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness.” Now therefore I do recommend and assign Thursday the 26th day of November next to be devoted by the People of these States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be—That we may then all unite in rendering unto him our sincere and humble thanks—for his kind care and protection of the People of this Country previous to their becoming a Nation—for the signal and manifold mercies, and the favorable interpositions of his Providence which we experienced in the course and conclusion of the late war—for the great degree of tranquillity, union, and plenty, which we have since enjoyed—for the peaceable and rational manner, in which we have been enabled to establish constitutions of government for our safety and happiness, and particularly the national One now lately instituted—for the civil and religious liberty with which we are blessed; and the means we have of acquiring and diffusing useful knowledge; and in general for all the great and various favors which he hath been pleased to confer upon us. and also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of Nations and beseech him to pardon our national and other transgressions—to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually—to render our national government a blessing to all the people, by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed—to protect and guide all Sovereigns and Nations (especially such as have shewn kindness unto us) and to bless them with good government, peace, and concord—To promote the knowledge and practice of true religion and virtue, and the encrease of science among them and us—and generally to grant unto all Mankind such a degree of temporal prosperity as he alone knows to be best. Given under my hand at the City of New-York the third day of October in the year of our Lord 1789. Go: Washington Washington issued a proclamation on October 3, 1789, designating Thursday, November 26 as a national day of thanks. In his proclamation, Washington declared that the necessity for such a day sprung from the Almighty’s care of Americans prior to the Revolution, assistance to them in achieving independence, and help in establishing the constitutional government. Source: Mount Vernon When President Lincoln made his Thanksgiving proclamation in 1863, the last Thursday of November became standard. Source: Wikipedia So many of us look forward to Thanksgiving with anticipation of friends and family gathering around for a delicious meal as well as good, lively conversation. However, some people may actually dread the holiday, especially this year and see it as a lonely and disappointing time because they are going through a bad time in their life. Tough times don’t take a holiday! For them, Thanksgiving may be the beginning of a long string of “holiday blues” because Christmas is close behind. Here are ideas to shed a different light on the holiday season and calm the Thanksgiving blues for others and will make you feel good as well. Write a card or note of thanks. We all would love to hear words of thanks! Write a quick note, send an email, or make a phone call. Simply say “Thanks for being you!” or “Glad you’re in my life!” Thanksgiving is the perfect time to let them know! Share your Thanksgiving meal if you are comfortable during that this year. An invitation to Thanksgiving dinner is a great way to include others. Do check to see if they have food preferences or restrictions. Extend the invitation ASAP. Sometimes, just anticipating the fun is as enjoyable as the real event. Deliver a Thanksgiving meal. If a person is too sick or too sad to join you for Thanksgiving dinner, deliver the meal to them. This can be for one person or rally others to contribute to a Thanksgiving dinner with a side dish or dessert and deliver meals to several people. Deliver the meal with a caring note and heating instructions. If time doesn’t allow for this, just deliver a piece of your favorite pie. Plan something fun to do over Thanksgiving weekend. Take some of the loneliness out of the weekend by going shopping, seeing a holiday blockbuster movie, or going skiing or ice skating. Each town has its own fun activities so check online or in the newspaper for ideas. Involve the kids. Help them create a Thanksgiving Day greeting card for a shut in. Provide craft supplies and let the kids create them and have them deliver their homemade cards or send them in the mail. Help with holiday decorations. Make someone’s home a bit cheerier by helping with Thanksgiving decorations. Don’t forget to help take them down at the end of the season. Illness and accidents don’t take a break just because it’s Thanksgiving. Think of visiting someone who is ill (not with COVID) and home bound with a noncommunicable illness, or a person who had an accident who is home bound. If appropriate (especially this year), provide something fun to do, or if time allows, watch a game, movie, or parade. A short visit will be appreciated as well. A little extra time and effort will bring a smile to someone going through a rough time. It might just help to ease their Thanksgiving blues. And, it will make you feel better, too! Source & Additional Info... ![]() Take the Baby Boomer Memory Test to see how well you remember the Baby Boomer Generation! Baby Boom Memory Test! NOT a pushover test. Get ready for 20 questions. Write down your answers so you will not forget! Answers at the end. No peeking! Good luck!
No Peeking! Below are the right answers to the Baby Boomer Test: 1. D – Wonder Bread 2. G – Cassius Clay 3. B – He Is us 4. A – Good night, Chet 5. G – When you brush your teeth with Pepsodent 6. D – Maynard G. Krebs 7. C – Pants on fire 8. F – The American Way 9. C – It’s Howdy Doody Time 10. E – Oh my 11. D – Over 30 12. C – Joe Namath 13. G – A little dab’ll do ya 14. F – On Blueberry Hill 15. B – Mary Martin 16. G – John, Paul, George, Ringo 17. D – Who wrote the book of Love 18. B – Cause I eats me spinach 19. A – Smile, you’re on Candid Camera 20. F – Melt in your mouth not in your hand Thanks for taking the Baby Boomer Memory Test! Another Test: Memory Test Pull up a chair, grab a cup of coffee, tea or hot chocolate and enjoy a little break from the busyness of Thanksgiving week. These Thanksgiving Poems are short and easy to read. The poems are appropriate for all ages. They are also thought provoking. They were selected to encourage you to truly think about the meaning of Thanksgiving. Share them with friends and family. Enjoy! Thanksgiving Poems Thanksgiving The year has turned its circle, The seasons come and go. The harvest all is gathered in And chilly north winds blow. Orchards have shared their treasures, The fields, their yellow grain, So open wide the doorway~ Thanksgiving comes again! ~Old Rhyme ~~~~~~~~ All in a Word By Aileen Fisher T for time to be together, turkey, talk, and tangy weather. H for harvest stored away, home, and hearth, and holiday. A for autumn’s frosty art, and abundance in the heart. N for neighbors, and November, nice things, new things to remember. K for kitchen, kettles’ croon, kith and kin expected soon. S for sizzles, sights, and sounds, and something special that abounds. That spells ~~~THANKS—for joy in living and a jolly good Thanksgiving. ~~~~~~~~ At Grandma’s House I like the taste of turkey Any time throughout the year But it never seems to taste as good As when Thanksgiving’s here. Could be it’s all the trimmings That are cooked with it to eat- But I think it’s eating at Grandma’s house That makes it such a treat! ~Author Unknown ~~~~~~~~ Song of the Pilgrims By Nancy Sue Krenrich Across the rolling, wind-swept sea For months we’ve sailed along, I see a land that’s new to me Against the blue horizon. Oh, beautiful land of freedom born, I’ve come across the sea To reap your fruits and build my home, And make my people free. ~~~~~~~~ A Thanksgiving tradition for some families and a soon-to-be tradition for others…a Thankful Tree! After all, the meaning of Thanksgiving is to give thanks for the many blessings in our lives. This is an activity that all ages can participate in and will be a topic of conversation for your Thanksgiving gathering. We have chosen three trees that are fairly easy DIY projects. You can get started on them this week and have them ready for Thanksgiving day. Thankful Tree #1 (Pinterest) Start with some tall branches — either gather them from outside, or purchase a bunch of craft branches. For an even more festive look, consider lighted branches. Add them to a simple glass vase. You may have some of the supplies on hand… if not, they are reasonable in cost and can be used year after year! Before guests arrive, attach ribbon to paper leaves. Using a dark colored Sharpie, write what you are thankful for on a few of the leaves and hang them on the tree. Encourage your guests to do the same as they arrive. Thankful Tree #2 (Pinterest) You will need the following supplies for this Thankful Tree: Glass Vase, Tree Branches, Pinecones, Autumn Leaves, Ribbon, Scrapbook Paper, and Leaf Pattern This is a low-cost Tree that can be used year after year. Thankful Tree #3 This Tree is nature themed. It uses unshelled nuts in the vase with autumn leaves decoration surrounding the vase. The medallions are wooden with chalk paint so they can be used again next Thanksgiving. Be creative and use supplies that you have on hand. If you need to purchase some of them, remember that you can use this Thankful Tree year after year! Did you know? Jigsaw puzzles help you exercise both the right and left side of the brain. Working a jigsaw puzzle helps keep your brain young! Your left brain thinks logically and follows sequence while the right brain is creative, intuitive and emotional. When working a jigsaw puzzle, you harness both sides of the brain. Jigsaw puzzles engage the brain to retain information on shapes and colors in order to choose pieces that will fit together properly.This hunt for pieces requires your brain to memorize what each piece looks like or should look like and what kinds of pieces you are searching for in order to complete the picture. Doing this repeatedly reinforces short-term memory. This engaging activity:
Here are two jigsaw puzzles for you to work and enjoy! Click link beside each photo… ![]() ![]() Interesting facts about jigsaw puzzles!
They were first created by an English mapmaker by the name of John Spilsbury in the late 1760’s. He made a puzzle by gluing a map of the world on a piece of wood and cut out the countries. Children would put the pieces together to learn to identify individual countries and their relation to one another. This was much like our puzzles of the United States that we all worked on when we were growing up. Thus, jigsaw puzzles were originally invented for education instead of entertainment. Jigsaw puzzles are now loved by people of all ages. Jigsaw puzzles became a form of daily amusement and activity for adults in the early 1900’s. However, they were quite expensive ($5 for a 500-piece puzzle in 1908). By the time of the Great Depression in the early 1930’s, they became more reasonable in price. In fact, 10 million puzzles were sold per week during this time in history. This was an escape from the troubles of the Depression years. Source... ![]() Veterans Day is an official United States holiday that celebrates the service of all U.S. military veterans. It is observed each year on November 11. It was originally known as Armistice Day. Veterans Day is not to be confused with Memorial Day which honors those who died while in military service. It is also not to be confused with Armed Forces Day which is celebrated in May and specifically honors those currently serving in the U.S. military. When Veterans Day falls on a Saturday then either Saturday or the preceding Friday may be designated as the holiday. If it falls on a Sunday, it is typically observed on the following Monday. This year we are observing the holiday on Friday, November 11. Source… Enjoy this quote and several more from well-known individuals about Veterans Day: “The veterans of our military services have put their lives on the line to protect the freedoms that we enjoy. They have dedicated their lives to their country and deserve to be recognized for their commitment.” Judd Gregg Read more here: Quotes Please take the time to thank a vet on this Veterans Day and help out in any way you feel you can. Can you believe it’s almost Thanksgiving? As you are planning your menu, crafting and decorating to prepare for the big feast, we have Thanksgiving Food Art ideas for your consideration. These three Thanksgiving Food Art projects are easy and fun for young and old to prepare (and eat). Turkey Cheese Ball This Turkey Cheese Ball is so easy to make. Start with your favorite cheese ball recipe and add pretzels for feathers, jerky stick for the neck, candy corn and candy eyes. Surround your turkey with an assortment of crackers. Via Pinterest Turkey Veggie Tray This Turkey Veggie Tray will be the hit of your Thanksgiving feast. It is healthy as well as adding a pop of color to the table. You will need the following veggies: cucumbers; celery; carrots; asparagus; green, red and yellow peppers; cherry tomatoes; a small yellow summer squash, and lettuce. Arrange according to the photo and serve with your favorite dip. Via Pinterest
Turkey Fruit Plate What a fun turkey fruit plate made with a pear, grapes, pineapple, blueberries, strawberries, kiwi and Clementines! Set a bowl of fruit dip (yogurt & whipped topping mixed together) nearby and you have a scrumptious appetizer or dinner side dish! |
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