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  • 15 Reasons to Get More Sleep- and 12 Tips to Help Get Those ZZZs

    15 Reasons to Get More Sleep- and 12 Tips to Help Get Those ZZZs

    Health Benefits of Sleep

    You’re always in a rush,
    or else you’re too exhausted to have a proper conversation.

    Soon enough,
    the long hours, the traveling, the broken sleep
    have all crept into your being

    and become part of you, so everyone can see it,
    in your posture, your gaze, the way you move and talk.

    ― Kazuo Ishiguro, Never Let Me Go

     

    Ouch. Way to get personal, Kazuo.

    Feel like that passage might be describing you? As I get older, I definitely feel the need for more sleep, and the effects of not getting enough.

    I become forgetful. It’s difficult to concentrate. I’m generally run down.

    I’m tired. And the more tired I get, the more squirrelly I feel.

    I wrote the bulk of this post a long time ago, but for World Sleep Day— that’s today, folks, don’t forget to celebrate— I thought I’d drag it back out and give it a bit of dusting off.

    It’s funny how we take our fitness needs and our nutritional needs so seriously, dedicating time and money for the right training, the right clothing, the right foods and vitamins. But sleep? Who scans the internet or hires personal trainers for advice on sleeping well? Who buys books full of great ideas for ways to get a delicious night’s sleep?

    Nobody, that’s who. Sleep is the 3rd component in the Healthy Lifestyle Trifecta and it’s the easiest to do, but we don’t prioritize it the way we should.

    poll conducted by the National Sleep Foundation found that:

    • 43% of Americans aged 13-64 said they rarely or never get a good night’s sleep on weeknights.
    • 60% experience a sleep problem — snoring, waking in the night, waking too early — every night or almost every night.

    We know, intuitively, that sleep is good for us; we can feel the difference between being well-rested and being sleep deprived. But do a little digging and it’s kinda scary just how important it really is.

    reasons why sleep is important

     

    15 Reasons Why You Need Sleep

    1. Sleep deprivation increases risk of car accidents, with severity and fatality rates comparative to driving under the influence.
    2. It also increases your risk of heart attack.
    3. Poor sleep can be linked to obesity, chronic diseases, hypertension, diabetes, depression and teen risk behaviors.
    4. Sleep improves the functions of your immune system, produces necessary hormones, repairs damaged tissue and may help fight cancers.
    5. Sleep improves connection-making by clearing away mental clutter, and bolsters memory (both mental and muscle memory) through a process called consolidation.
    6. Sleep deprivation makes us mentally groggy and fuzzy, but our agitating nerves become hyper-reactive, causing stress and jumpiness.
    7. Lack of sleep impairs decision making by undermining emotional and cognitive processes.
    8. Tired people are more likely to obsess over the past with “displaced aggression”: thinking about how things could have been better if THAT GUY had done something differently rather than examine their own behavior.
    9. Better sleep can mean better pain management and better recovery times.
    10. Extra sleep can be correlated to peak performance and a competitive edge in athletes (and shouldn’t we all be striving for peak performance and a competitive edge all the time?)
    11. The lack of focus brought on by lack of sleep can lead to clutter and disorganization (mental and physical).
    12. The sleep deprived tend to be less motivated to cook and are more drawn to high fat foods.
    13. In one study, a group who slept 80 minutes less than the control group was found to consume an additional 549 calories daily on average.
    14. Sleep deprived people are perceived as less healthy and less attractive.
    15. Beauty sleep is no misnomer, as you can see sleep deprivation in your skin due to stress-related aging and chronic dehydration.

     

    sleeping for health

    Cass and Karma have no problems sleeping.

     

    That’s all well and good and easy for me to say, right? The real question is, How do we achieve better sleep?

    I think you know the basics, but here’s some advice for a better night’s sleep. Maybe there’s something new for you.

     

    ways to get better sleep


    To sleep, perchance to dream:

    12 Tips for Better Sleep

    1. Reserve your bedroom for rest and sex only. You can work somewhere else.
    2. Unplug from screens an hour or more before bedtime. If you wake up during the night, resist the temptation to check your phone. (If you’re having trouble breaking the sleep late/go to bed late cycle, try checking your phone as soon as you get up. It will help jolt you awake.)
    3. Keep noise and electronic glow/hum to a minimum. Ideally, kick all tech to a different room.
    4. Keep it cool for unbroken sleep cycles (optimum temperature for sleep is 65-72° for most people).
    5. Exercise. Recent research indicates exercising at any time, even near bedtime, helps most people; however I often hear people say that nighttime exercise is a stimulant for them personally. Experiment to see what timing is best for you.
    6. Can’t shut off your monkey brain? Grab a pad and pen and write out your to-do list. Once it’s out of your head, you can rest a little easier.
    7. Get some sunshine during the day to improve circadian rhythms.
    8. Take a warm shower or bath before bed; the warm/cool cycle helps prepare your body for slumber.
    9. Sleep training works for adults too: develop a bedtime and routine and stick to it.
    10. No nightcaps- they might help you drop off faster, but alcohol can negatively affect your overall sleep.
    11. Try melatonin for improved quality of sleep.
    12. Apparently, sleeping on your left side can increase your chances of nightmares, possibly because you’re putting more pressure on your organs that way. Leftie sleepers, roll to the right for mellower dreams and better rest.


    How’s your sleep? Any tips to offer?

     


     

  • Gimme Some of That Great White Hype

    Gimme Some of That Great White Hype

    snow storm

    Getting an inch of snow is like winning 10 cents in the lottery.

    -Bill Watterson

     

    As I type this, it’s relatively warm out and a light rain is falling, but a rumored “monster storm”— the worst of the winter, and we’ve had 16 so far— is moving in. Depending on who you listen to, by the time it’s all said and done we might have anywhere from one to 15 inches on snow on the ground. The totals keep being updated, but what’s not clear to me is whether a lower snowfall is a good or bad thing, less snow may well mean more freezing rain.

    I’ll admit, I’m hoping for a last hurrah. One more chance to build fun snowmen or snow sculptures, one more round of sledding down the hill.

    Earlier this winter, a weather page I follow on Facebook (or rather, followed; they’ve now disappeared) posted a picture of what one of the weather models was returning for the next week. They were very clear in saying that it’s nearly impossible to predict with any confidence a week out, and this was only what ONE model was saying, but if all the stars aligned and the timing and temperature worked out just right, we could be looking at measuring snowfall with yardsticks: 30-40 inches.

    I immediately shared the image with great gusto and glee, tagging all those people who seem to find every snowfall event a personal affront. I told the kids, and we envisioned building tunnels in the backyard for the dogs to move through and living the Little House on the Prairie life when our power inevitably went out.

    The model then went to take a much more conservative path, and in the end we got something like 6 inches of accumulation that time, I think. (It all runs together now.)

    And half the internet rolled their eyes and said, “I told you so,” and went on to slam everyone who had shared the photo, belittling their excitement. An article ran in my local paper called the “superstorm” the “great white hype,” and was very smug in its assessment of the original poster’s “irresponsibility” for sharing the weather model in the first place.

    Having now run through this scenario of snow Eeyore-ism 16 times this winter, I just want to go on record as saying: ye gods, get over yourself. I’ll take a little of that great white hype, every time. Here’s why.

    In December, there was a snow event predicted to begin at noon, producing a coating to an inch. And so like responsible parents, we got the kids ready early and we went to get our Christmas tree at around 10:30.

    When we arrived, tiny flakes had started flurrying.

     

    me and Maverick

    tree farm

     

    By the time we’d found and harvested our tree 20 minutes later, it was really starting to come down in massively large flakes and the temperature was just plummeting. We tried to keep warm by a fire in a barrel while we waited for the tractor to return and transport us back to the parking area.

    Turns out, the tractor had got stuck and we had to walk back, slipping in fresh snow the whole way. There was probably already two inches of snow on the ground by that point.

     

    snow in hair

    pick your own Christmas tree

    Schmidt's Tree Farm

     

    Our toes were numb, our hair was frozen, Jeff had icicles in his eyelashes.

    We paid for the tree, tied it onto the roof, and were on our way home. Only…

    We couldn’t get out of the parking lot. Stuck.

    So Jeff pulled back into our parking spot and we settled in to wait it out. After all, they’d only predicted an inch TOTAL. How much longer could it possibly snow?

    45min and many inches later, I was full on panicking. We were 3 miles from home. Jeff wanted to wait for a plow to go through, but we were on a rural road and clearly they had not been expecting this. How long would a plow take? How long would the gas in my tank keep us warm? All of our phones were on the brink of running out of juice and none of us had eaten.

    To make things worse, the kids hadn’t worn boots so their feet were already soaked. Cass wasn’t wearing socks or gloves. I did not relish the idea of having to piggyback her three miles.

    And, Jake’s girlfriend had come with us, sending the embarrassment factor soaring.

    I made the call: we had to start walking, before the storm got any worse (and it kept getting worse, near whiteout visibility at times). I told Rachel shoe should probably call her dad to pick her up, as the tree farm was closer to her house than our own house.

    Here’s where we got lucky: her dad drove an AWD that would fit all of us in it (Toyota 4Runner for the win). We made it home, passing all sorts of vehicles stuck in ditches and front yards. On one hill there was a long line of cars, and a team of good Samaritans pushing them up the incline one by one. It took Rachel and her dad over an hour to make it back to their house, usually 10 minutes away (I owe that man a beer).

    At home, it looked like this.

     

    snowstorm

     

    My point? You can’t tell me NOT ONE COMPUTER MODEL indicated there was a chance that we were going to be slammed by snow. If we’d had any idea that we might get hit by any real accumulation we’d have taken Jeff’s truck, not my minivan, and we’d have made sure the kids wore boots.

    I understand that there’s a risk of looking stupid if you predict sizable accumulations and it doesn’t happen. Around here we call that the Bolaris effect.

    But if there’s any chance at all, it’s irresponsible not to tell us about it. That’s how people get stuck on lonely rural roads with a car full of hungry kids.

     

    Great White Hype

     

    Seriously, we are grown ass adults. We can handle it. We understand words like “just one model” and “very unlikely, but.” Time and again this winter it’s been illustrated that Mother Nature is sneaky and valuable insight into her caprices is being deliberately withheld from us, in the name of ratings and saving face.

    We are grateful for two hour delays. Sure, the road outside your window might be fine. On our twisty roads they are often treacherous and a bit of sun makes a huge difference; I’d prefer my boys not have to walk an icy road around a blind curve at 6:30am in the dark. The schools make the call with ALL their kids’ safety in mind… not just your personal convenience.

    We reserve the right to purchase bread, milk and eggs, the staples that households with kids run through in just a day or two. A small amount of snow often turns into days of melting and refreezing ice; one snowfall can easily trap me for days on end.

    We also have the right to indulge in gleeful childlike anticipation of the impending storm, even when we know it probably won’t pan out. 90% of the joy of snow is waiting for those flakes to fall.

    I’ll take reveling in the deliciousness of a predicted 40″ that never came to be over shoveling an unexpected foot of snow any day.

     

    shoveling

     

    So, internet, you can take your snow smugness and shovel it.

    This storm may well be a bust— it feels pretty warm to me out there right now— but I’m glad our school district has already decided not to chance potentially icy roads during the morning rush, calling with a 2hr delay.

    It was nice thinking about going out with a bang. It will be even nicer not having to deal with it.

    Don’t ruin it by being a jerk. I get it, when you predict a storm won’t be as severe as forecasted, you’ll be right half the time.

    Big deal. Let it go.

     

  • Video Gameplay for Good: Play ‘Sidekick Cycle’ and Aid World Bicycle Relief

    Video Gameplay for Good: Play ‘Sidekick Cycle’ and Aid World Bicycle Relief

    Sidekick Cycle

    A game is an opportunity to focus our energy,
    with relentless optimism,

    at something we’re good at (or getting better at) and enjoy.

    In other words,
    gameplay is the direct emotional opposite of depression.

    ―Jane McGonigal
    Reality Is Broken:
    Why Games Make Us Better and How They Can Change the World

     

    Regardless of how you feel about video games in general, kids (and adults) love ’em, and with this one you can throw your support behind a good cause.

    Sidekick Cycle is from the Global Gaming Initiative, a company that incentivizes charitable micro giving: helping to raise awareness of economic and social issues through fun video games. 50% of the proceeds from Sidekick Cycle sales go to World Bicycle Relief, a non-profit group that gives rugged, locally assembled bikes to students, disaster victims and healthcare workers in Africa. These bikes aren’t just an opportunity for healthy fun; they can ensure a kid attends school every day.

    With every 387 downloads of Sidekick Cycle— available for just 99 cents in the app store for the iPhone, iPad, and iPod Touch— GGI purchases one bicycle for a child in an impoverished community. (It’s a universal app that is GameCenter enabled. An Android version will be available this fall.)

    [Tweet “99 cents to download @ggiplaytogive Sidekick Cycle game- 50% of proceeds aid World Bicycle Relief”]

    I’m already sold at this point, because it’s a dollar donation to get kids on bikes and in school.

    Oh! But you get a game too!

    video games for good

     

    Basically Sidekick Cycle is a downhill biking game, whizzing at “vertigo-inducing” top speed over hazardous terrain in Africa and North America; you have to stick tricks and flips (earning bonus points and coins to spend on upgrades) while delivering bikes to kids in need. There are over 30 tracks/levels, with more on the way.

    Bikes can be customized with Sidekick companion animals; each of these has its own special ability, so you can mix and match different powers for varying “powered up” play. Bikes themselves can also be customized with gear for a uniquely sweet, sweet ride.

    I have to say that I’ve always liked driving games and the wipeout factor of a bike game sounds fun. This sounds like a good way for Cass to pass the time while we’re waiting for a table or at the doctor… while driving home how great bikes are and how they can make a difference.

    I’ll have her try it out and report back on how she likes it— but really for a dollar it’s a good buy however you look at it.