sleep

Healthy Tips: Is It Time to Get More ZZZZZ’s

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Get enough sleep. Adults need 7 or more hours each night, school-age kids need 9–12, and teens need 8–10.

Note: The worse thing is to wake up in the middle of the night and get stressed about not being able to go back to sleep. Once our mind kicks in, it’s over for a couple of hours. Been there, done that more than once. Now, I don’t stress about it. I tell my mind, “Have your workout, don’t the let door hit you in the ass when you decide to leave.” Then I begin counting backward from some random number and in my mind I draw the letters with my breathing. That little trick usually works. I read where eating some pineapple within an hour of bedtime encourages sleep. I tried it. It actually works for me. Maybe you want to give it a try. Happy slumbers.

Healthy Tips: Help Those Nasty Cuts and Wounds to Heal More Quickly

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Here are five healthy tips to accelerate wound healing:

  1. Optimize Your Nutrition
    • Consume protein-rich foods like lentils, tofu, eggs, and lean meats to support tissue repair.
    • Increase intake of vitamin C (citrus fruits, bell peppers, strawberries) to boost collagen production.
    • Include zinc-rich foods (pumpkin seeds, chickpeas, nuts) for faster healing.
  2. Keep the Wound Clean and Moist
    • Wash with mild soap and water to prevent infection.
    • Apply a thin layer of antibiotic ointment and cover with a clean bandage.
    • Avoid letting the wound dry out, as moisture promotes cell regeneration.
  3. Get Enough Rest and Sleep
    • Sleep is crucial for cellular repair and immune function.
    • Reduce stress levels, as stress can slow the healing process.
  4. Stay Hydrated
    • Drink plenty of water to keep skin cells hydrated and support circulation.
    • Herbal teas and broths can also help with hydration.
  5. Avoid Smoking and Alcohol
    • Smoking reduces oxygen supply to the wound, slowing healing.
    • Alcohol can impair immune response and dehydrate the body, delaying tissue repair.

Source: ChatGPT

Healthy Tips: Quiet the Anxious Mind

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Deep breathing, positive mantras and tackling negative thoughts can help get you out of your head and cool down your anxiety. Source: Cleveland Clinic

NOTE: Occasionally I’ll go to bed, nod right off, and I’m in dreamland . . . until I open my eyes and my mind has a 30 meter head start on me and I’m trying my best to catch up. I’ve learned if I keep chasing my mind, my sleep is over for the night. I may as well get up and make coffee. I’ve picked up a few tricks that shuts my anxious mind down and before you know it I’m back in dream land. The deep breathing works. One trick I use is to arbitrarily pick a number, say 72. I visualize my mind drawing 72. Then I work down to 71 and so on. I visualize my mind drawing the number. I’ll begin to drift and I’ll find myself not counting down but counting up say to 73. I stop and start over again at 72. I’m usually sound asleep in 10 minutes. Make up your own silly head games, they usually work to get the mind to change tracks. Here’s wishing you a good night’s sleep.

Starry Sky ~ A Poem by Pieter Cornelis Boutens

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Starry Sky

Pieter Cornelis Boutens

Now you can go to sleep safely,
Now all the heavens are open:
Soul, whose longing oak dark walls
In star to star burns transparently,
And in the beauty of this temporary land
Your eternal fate must already be loved,
As your delight looks to
The throne of God.

Source

Great Healthy Tips: Make Sleep a Priority

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Stop Eating 2-3 Hours Before Bed — Late-night eating can disrupt sleep and digestion. Aim to finish your last meal at least 2-3 hours before bedtime.

This is good advice, but is it practical in our contemporary lives? Lots of people I know don’t get home until 6 or a later. By the time they begin eating it’s 7 p.m. If they go out to dinner they may not start eating until 8. Yet, a good night’s sleep is crucial. What can one do who wants to get a good night’s sleep and whose schedule isn’t cooperating? Make sleep a priority. A poor night’s sleep is much worse than missing a meal. You don’t have to miss a meal, you can opt for lighter, easily digestible meals in the evening, such as soups, salads, or lean proteins with steamed vegetables. Keep this regime up and in no time you’ll be buff and looking for a new outfit. 🙂

    Healthy Foods & Recipes: Kiwis

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    4 Healthy Reasons to Include Kiwi in Your Diet

    1. Rich in Vitamin C for Immune Support
      Kiwi is one of the most potent sources of vitamin C, even more than oranges! One kiwi contains about 79% of the daily recommended intake of vitamin C, which boosts immune function, supports healthy skin, and helps fight oxidative stress.
    2. Promotes Digestive Health
      Kiwi is packed with dietary fiber, which aids in healthy digestion and helps prevent constipation. It contains a natural enzyme called actinidin, which can improve protein digestion, making it a great addition to post-meal snacks.
    3. Supports Heart Health
      The antioxidants and polyphenols in kiwi help lower blood pressure and reduce the risk of heart disease. The potassium in kiwi also helps balance sodium levels, promoting better heart health.
    4. Improves Sleep Quality
      Studies have shown that eating kiwi before bed can improve sleep quality and duration. This is because kiwi contains antioxidants and serotonin, which promote a more restful night’s sleep.

    How to Select the Best Kiwis at the Market

    1. Check the Firmness: Gently press the kiwi with your thumb. It should be slightly soft but not mushy. If it’s too firm, it may not be ripe yet, but you can let it ripen at home. If it’s too soft or has spots, it’s likely overripe.
    2. Look for Unblemished Skin: Select kiwis with smooth, unbroken skin. Avoid those with bruises, wrinkles, or blemishes.
    3. Size Matters: Larger kiwis tend to be juicier and sweeter, but smaller ones are often more concentrated in flavor. Choose according to your preference.
    4. Smell the Kiwi: Ripe kiwis have a light, fruity aroma. If you can’t smell anything, it may need more time to ripen. If it smells overly sweet or fermented, it’s likely overripe.

    Healthy Recipe Featuring Kiwis: Kiwi Tropical Chia Pudding

    Ingredients (Serves 2)

    • 2 ripe kiwis (peeled and sliced)
    • 2 tbsp chia seeds
    • 1/2 cup unsweetened almond milk (or any plant-based milk)
    • 1/2 cup Greek yogurt (optional for added protein)
    • 1/2 tsp vanilla extract
    • 1/2 tbsp honey or maple syrup (optional for sweetness)
    • 1/4 cup diced mango
    • 1/4 cup diced pineapple
    • 1 tbsp unsweetened shredded coconut (optional)

    Instructions

    1. Prepare the Chia Pudding: In a jar or bowl, combine chia seeds, almond milk, vanilla extract, and honey. Stir well, cover, and refrigerate for at least 2 hours (or overnight) to allow the chia seeds to absorb the liquid.
    2. Prepare the Fruit: Dice the mango and pineapple. Peel and slice the kiwi into rounds.
    3. Assemble the Pudding: Once the chia pudding has thickened, layer it in a glass or bowl with Greek yogurt (optional), followed by mango, pineapple, and kiwi slices.
    4. Garnish and Serve: Top with shredded coconut for a tropical finish. Serve immediately or store in the refrigerator for up to 24 hours.

    This kiwi tropical chia pudding is a refreshing, protein-packed breakfast or snack that supports digestion, immunity, heart health, and better sleep!

    Peace on Earth ~ A Poem by William Carlos Williams

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    Peace on Earth

    William Carlos Williams

    The Archer is wake!
    The Swan is flying!
    Gold against blue
    An Arrow is lying.
    There is hunting in heaven—
    Sleep safe till tomorrow.

    The Bears are abroad!
    The Eagle is screaming!
    Gold against blue
    Their eyes are gleaming!
    Sleep!
    Sleep safe till tomorrow.

    The Sisters lie
    With their arms intertwining;
    Gold against blue
    Their hair is shining!
    The Serpent writhes!
    Orion is listening!
    Gold against blue
    His sword is glistening!
    Sleep!
    There is hunting in heaven—
    Sleep safe till tomorrow.

    Source

    Health Fact: Trouble Sleeping?

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    It’s Counter-Intuitive but Restricting Your Sleep May Help You Sleep

    If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

    • Avoid napping during the day.
    • The first night, go to bed later than normal and get just four hours of sleep.
    • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
    • As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

    Source: HealthBeat – Harvard Medical School

    Health Facts: Are High CO2 Levels Affecting Your Sleep and Brain Functions?

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    Here are two lesser-known but important health facts about why monitoring CO2 levels in your home is essential:

    1. CO2 Build-Up Can Affect Cognitive Function: Elevated indoor CO2 levels, even at concentrations previously thought to be safe (e.g., 1,000–2,500 ppm), can impair cognitive functions like decision-making, focus, and memory. Studies have shown that when CO2 levels rise, the brain receives less oxygen, which can lead to reduced mental performance, sluggishness, and difficulty concentrating, especially in poorly ventilated spaces.
    2. CO2 Can Disrupt Sleep Quality: High CO2 levels, especially in bedrooms, can negatively impact sleep. Increased CO2 reduces the oxygen availability in the air, causing shallow breathing, restlessness, and frequent waking during the night. This can lead to poor sleep quality, which in turn can affect overall health, immune function, and mental well-being over time. Keeping CO2 levels in check by ensuring proper ventilation can significantly improve sleep and overall health.

    Today’s Poem: Morning Prayer by Ogden Nash

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    Morning Prayer

    Ogden Nash

    Now another day is breaking,
    Sleep was sweet and so is waking.
    Dear Lord, I promised you last night
    Never again to sulk or fight.
    Such vows are easier to keep
    When a child is sound asleep.
    Today, O Lord, for your dear sake,
    I’ll try to keep them when awake.

    Source

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