Sleep During a Pandemic
Sleep is a critical aspect of health and wellness. When we sleep, our body repairs the damage caused by stress and environmental factors, it gives us energy and invigorates us for the day ahead, keeps us alert, helps with memory and most importantly, especially right now, helps to fight infection. When we do not get enough sleep, your immune system is weaker. Optimally, we need 7-9 hours of uninterrupted sleep every night. With people’s schedules being off, nightmares and levels of stress and anxiety being high, sleep has become a mystery lately. So what are things you can do to improve your sleep hygiene?
- Keep your routines. This may be the most critical right now. Go to sleep and wake up at the same time every day. Even if you may not have work or school, it is important for your body to have a consistent routine.
- Try not to watch too much news and detox from TV, social media and phones for at least an hour before bed. Give your brain a chance to slow down.
- Have a cut off time for fluids, approximately 3 hours before bed so that you do not have to wake frequently during the night. Even if you go right back to sleep, you are breaking a REM cycle. Limit caffeine and alcohol intake as they can impact sleep as well.
- Make your room as dark as possible. Daylight savings brings light for longer hours. We get the deepest sleep in the darkest room possible. Cover electronics that may shine into the room.
- Keep it cool. 60-67 degrees promotes optimal sleep.Take those socks off!
- Avoid naps during the day, especially in the afternoon. This can interfere with your ability to fall asleep at night. If you really need a nap, make it no more than 20-30 minutes.
- Get in daily exercise. This can help with quality sleep. Pay attention if afternoon exercise makes you “wired” as this would decrease your ability to sleep.
- Try meditation before bed. Happify, Headspace, calm and 10% happier all make good Apps that can provide guided programs. You can also just focus on your breathing. Think to yourself-inhale and exhale.
- Do not eat for at least 3 hours before bed. we do not want to be digesting while we are trying to sleep.
- Consider Melatonin. This is not a supplement to use long term, but in the short term, can re adjust your cycle. I recommend 3-5 mg 90 minutes before bed.
These are difficult times, and sleep should not be overlooked, as it is so important to our overall health. Reach out if you really need help. Sometimes, just talking about whats on your mind can go along way to having a better nights sleep. If you are struggling, talk to your doctor or therapist about alternatives that may help get your sleep back on track. Sending love and prayers to those that need it right now.
Vegan Smoothie Bowl
Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.
Directions
Nutrition Facts
How Not To Stress Eat During a Quarantine
We are living in stressful and uncertain times and the majority of the country is under some form of a stay at home order. By the way…. PLEASE DO!!!! Many people have reached out to say they have been eating too much while at home and eating things they normally wouldn’t in large quantities. So, what can you do? First and for most, do not be in denial about your feelings. It is more than OK to feel stress, anxiety, loneliness and fear during this time, but it is not a good idea to stay in denial about it. Feel it and embrace this time as an opportunity to do/visualize all the things you would like to be when this passes. We all say we never have enough time to do the things we want or need to do. Now we have that time. Here are just a few things to stop that stress eating while at home.
- Go back to food journaling. Stay accountable to yourself for what you are eating. Food has power and it can give us strength or it can create disease. Have frozen and canned vegetables and fruits, beans, fish-whatever you can get to stay healthy
- Do not work/entertain where you eat. Keep those environments very separate. What will you do in a room full of food? EAT. so do not plop your laptop or puzzle down on the kitchen table, move it far away from the kitchen.
- Try a new exercise or start to exercise! So many trainers and sites are offering free workouts online while we are all inside staying safe. Maybe you always wanted to try yoga, barre or zumba. Now is the time to go for it. Add in those things you never had time for before, like stretching and balance practice.
- Meditate. Now more than ever, we need a practice to help lower those cortisol levels and keep us grounded. Breathe in and out, deeply, say this too shall pass, try and app: Headspace, Happify, or Calm for example.
- Keep your sleep, eating and wake cycles consistent. Just because we have no where to go does not mean we should not keep a routine. It will help with cravings and keep you grounded.
- Stay as well hydrated as possible with a goal of 8, eight ounce glasses of water a day.
- Practice gratitude. Find at least one thing to be grateful for each day. It can change your perspective on how you feel. You don’t have to stay home, you get to stay home to be safe. Be thankful for all those that are helping during this time: Doctors, nurses, support staff, postal workers, pharmacists, grocers, garbage collectors and more….
- Read that good book that you never had time for, watch an educational program or listen to a podcast. Harvard Health has some great ones, listen to a TED talk, watch some youtube or a comedy special.
- Practice some indulgent self care. Take a bubble bath, do a facial mask, mani/pedi or body scrub-create a spa in your house.
- Clean that closet/basement/attic that you have been avoiding because you never have time!
I truly hope that when we flatten the curve and return to some sense of normalcy, we will have all learned not to take anything for granted, appreciate who and what we have and that we will be better, more giving people with a new perspective. Stay safe and healthy. Please listen to CDC guidelines: Stay home, practice self distancing, wash your hands, don’t touch your face, if you must go out wear a mask (but save N95 for health practitioners or the immunocompromised)-there are plenty of sites online showing how to make your own mask at home. Sending love and prayers to all.
White Bean, Sweet Potato and Kale Soup
- Total Time: 35-40 minutes
- Yield: Serves 6 1x
INGREDIENTS
1 small white onion, roughly chopped
2 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes
1 teaspoon kosher salt plus more for serving
1/2 teaspoon black pepper plus more for serving
1-14.5 ounce can fire-roasted diced tomatoes
5 cups vegetable stock
1 medium sweet potato, peeled and diced
1-15.5 ounce can cannellini beans, drained and rinsed
3/4 cup quinoa, rinsed in cold water
2 cups roughly chopped Lacinato kale, stems removed
INSTRUCTIONS
Heat the olive oil in a large saucepan over medium high heat. Sauté the onions until they start to soften, about 3-5 minutes. Add the garlic, red pepper flakes, salt, pepper and cook for another minute until fragrant.
Stir in the tomatoes, stock, sweet potatoes and beans. Bring to a boil, reduce heat and simmer for 15 minutes. Add the quinoa and continue simmering for 10 minutes. Stir in the kale and simmer for 5 minutes until it has wilted.
Season with additional salt and pepper to taste before serving.
