During my 18 years I came to bat almost 10,000 times. I struck out about 1,700 times and walked maybe 1,800 times. You figure a ballplayer will average about 500 at bats a season. That means I played seven years without ever hitting the ball.
-- Mickey Mantle
When you get to the end of your rope, tie a knot and hang on.
-- Franklin D. Roosevelt
Monday, June 14, 2010
Where are those sheep when you need them?
By Wendell Berry CPT
Grumpy, run down, feeling sickly?? Well, if you haven't figured it out all of this may be from lack of sleep. Sleep is what makes your world go round. Without a routine bedtime system the whole family can find themselves tired and sleepy when the alarm clock sounds. Depending on the ages in your house all might need something different (see chart below by the American Sleep Association). Some of us need at least 8 hours while others my need at least 10. So, planning for sleep is critical to how you function daily and to your health. Allow plenty of time to slow down before bedtime….read stories to the kids, watch your favorite show, basically, just chill. You see a good night’s sleep starts long before you put your head on that fluffy pillow. It actually starts hours before. Plan ahead make a bedtime schedule and stick to it and your family may all seem a little happier, friendlier, healthier.
According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
· Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
· Children (ages 7-12): 9 to 10.5 hours each night
· Teenagers: 8 to 9.5 hours each night
· Adults: 7 to 8.5 hours each night
Some additional helpful hints to get some serious ZZZZZZZZZZZZZZ!
Limit food and beverage intake before bed. Snacking before bed isn’t good for your waistline nor is it good for the quality of sleep. Acids in the stomach level out, making heartburn and indigestion more likely to occur especially when you lie down. Also, since the body's metabolism increases slightly to digest that nighttime snack it can raise your energy levels making it hard to relax. If you believe you just have to have that nighttime fix try to limit it to a couple of hours before your scheduled bedtime and if it’s the kids who really need one try to limit it to three hours before.
Keep it small. If you must have a snack, keep the portions and the fat low. Fatty foods put your body in overdrive when trying to digest it which makes your body work hard instead of relaxing. And eating too much leads to a full stomach which is not a comfortable stomach when it comes to sleeping. Try a granola bar, a small bowl of cereal, or maybe a hand full of raw almonds.
Just say no. Stay away from caffeine drinks like colas, energy drinks, coffee, or grandma’s super sweet ice tea. These are all stimulants that will have you bouncing on the bed instead of sleeping in it. Try a small glass of low fat milk or even better that wonder drink, water.
A good bedtime plan and commonsense will help you achieve a good night’s rest without having to count any barn animals or take any magic potions.
Remember Life’s a Sport so play hard during the day and rest even harder at night.
By Wendell Berry CPT
Grumpy, run down, feeling sickly?? Well, if you haven't figured it out all of this may be from lack of sleep. Sleep is what makes your world go round. Without a routine bedtime system the whole family can find themselves tired and sleepy when the alarm clock sounds. Depending on the ages in your house all might need something different (see chart below by the American Sleep Association). Some of us need at least 8 hours while others my need at least 10. So, planning for sleep is critical to how you function daily and to your health. Allow plenty of time to slow down before bedtime….read stories to the kids, watch your favorite show, basically, just chill. You see a good night’s sleep starts long before you put your head on that fluffy pillow. It actually starts hours before. Plan ahead make a bedtime schedule and stick to it and your family may all seem a little happier, friendlier, healthier.
According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
· Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
· Children (ages 7-12): 9 to 10.5 hours each night
· Teenagers: 8 to 9.5 hours each night
· Adults: 7 to 8.5 hours each night
Some additional helpful hints to get some serious ZZZZZZZZZZZZZZ!
Limit food and beverage intake before bed. Snacking before bed isn’t good for your waistline nor is it good for the quality of sleep. Acids in the stomach level out, making heartburn and indigestion more likely to occur especially when you lie down. Also, since the body's metabolism increases slightly to digest that nighttime snack it can raise your energy levels making it hard to relax. If you believe you just have to have that nighttime fix try to limit it to a couple of hours before your scheduled bedtime and if it’s the kids who really need one try to limit it to three hours before.
Keep it small. If you must have a snack, keep the portions and the fat low. Fatty foods put your body in overdrive when trying to digest it which makes your body work hard instead of relaxing. And eating too much leads to a full stomach which is not a comfortable stomach when it comes to sleeping. Try a granola bar, a small bowl of cereal, or maybe a hand full of raw almonds.
Just say no. Stay away from caffeine drinks like colas, energy drinks, coffee, or grandma’s super sweet ice tea. These are all stimulants that will have you bouncing on the bed instead of sleeping in it. Try a small glass of low fat milk or even better that wonder drink, water.
A good bedtime plan and commonsense will help you achieve a good night’s rest without having to count any barn animals or take any magic potions.
Remember Life’s a Sport so play hard during the day and rest even harder at night.
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