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:

• Sleeping more time while in bed (at least 85 percent of the total time)
• Falling asleep in 30 minutes or less
• Waking up no more than once per night; and
• Being awake for 20 minutes or less after initially falling asleep.

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.

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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!

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

Thankful Tree #1
(Pinterest)