Your Sleep Hygiene: A Wake Up Call

Written By: Leslie Wells

Like most other forms of hygiene, sleep hygiene is not a one-size-fits all affair. Sleep is not only one of the most valuable ways in which we care for our personal health, but with the key word being “personal,” it can look quite differently for everyone. 

Some studies suggest that teenagers tend to stay up later due to a later release of melatonin than adults. Other studies suggest that as we age, we may tend to shift our sleep patterns to reflect earlier bedtimes and earlier mornings. Babies may sleep for 14-17 hours a day, and may be able to fall asleep in a variety of environments, while adults may avoid naps and still struggle to get 6-8 hours asleep in the same silent spaces. Look at how many differentiations in sleep patterns there can be, while only considering the age variable!

While there are countless other variables to consider when assessing sleep habits and patterns, research suggests that our sleep hygiene will look differently to suit the different stages of our lives. So, how can we assess our current sleep habits and set ourselves up for success in this season? You may already have suspicions that you’re not getting enough sleep, so let’s look at some signs and symptoms of poor quality sleep, or sleep deprivation. 

These can include:

-red/puffy eyes or bags/ dark circles under eyes

-increases in caffeine consumption 

-mood instability/irritability/depression

-issues with focus and memory 

-weight gain 

-cravings for sweet and salty snacks 

-breakouts 

-and of course, most obviously, feeling tired and unrested all day long is a fairly simple way to tell that you may not be getting the right number of z’s each night. 

If you are experiencing any number of the symptoms above, and you think a lack of sleep could be the culprit, it’s time to do some experimenting. It would be great to hand over a fool-proof set of instructions to start getting more sleep, but again, each person is unique, and some trial and error is the best way to ensure great long term results for you. 

First, you need to know how many hours of sleep you’re currently getting (or not getting). To get an idea of your average number of hours asleep each night, keep a notepad and pen next to your bed, and record the time you get in bed each night and the time you get out of bed each morning. 

If you get up in the night for any reason, making note of the reason and frequency will also be helpful information. If you lay in bed for several hours before falling asleep, or if you wake up multiple times per night, you may not want to disturb yourself further by recording these events in the moment, but making a mental note to write it down in the morning can help you track your patterns. Once you have collected information for a minimum of one week, it’s time to answer the following questions:

1. How many hours of sleep am I getting on average? Is it between the recommended amount for adults of 7-9 hours of sleep per 24 hours? 

If you conclude you’re getting less than 7 hours of sleep each night, it’s time to assess whether the time you go to and get out of bed each day can be adjusted to allow for more time in your sleeping space. If not all the time, perhaps there are certain mornings/nights of the week where you have more space in your schedule for an earlier bedtime or later alarm clock, or perhaps there are opportunities to create more space. 

Example A) simplifying your morning routine by showering, setting out your clothes, packing your lunch, etc. the night before can allow you to set a later alarm clock, and enjoy a more gentle start to the day. 

Example B) making enough dinner on Sunday night to eliminate the need to cook on Monday night so that you can have an earlier dinner time, a more restful evening without any kitchen chores, and an earlier bedtime. 

2. What does the hour leading up to your bedtime look like? Are you scrolling on social media or watching TV in between wrestling kids into pajamas? Are you working up until bedtime or working in your bedroom/sleeping space? Is the hour before bedtime always fluctuating or do you have a consistent routine? 

Regaining control over the hour before bedtime can be a major first step in getting more  sleep and falling asleep faster. Even very simple routines can cue our bodies to know that it’s time to start shutting down for sleep. This could look as basic as lowering the lights at the same time each day, powering down or silencing devices, brushing your teeth, and getting into bed. 

3. Have your records revealed any recurring patterns? If so, what can be done to disrupt these patterns that are disrupting your sleep? 

Example A) If you wake up multiple times each night to empty your bladder, those bathroom breaks are disrupting your sleep! Can you increase fluid intake during the day, and take your last sips at least one hour before bedtime to reduce bathrooming in the middle of your sleep cycle? 

Example B) If you wake up multiple times due to discomfort, how can you set yourself up for success? This could look like making changes in sleep attire to be warmer/cooler/less restricted, trying new pillows/bedding, turning a fan on/off, opening/closing a window, etc.

Example C) If you wake up due to disruptions (sound, light, movement of a partner, etc.) how can these be minimized before bedtime? Can you wear a sleep mask or add black out curtains to the windows? Can you wear noise canceling headphones or make a plan with your partner/family for designated quiet hours? 

It’s important to note that if your sleep is consistently disrupted by a partner with whom you share a bed/sleeping space, it can become a bit more challenging to control your sleeping environment/routine, but it’s not impossible! Communicating your needs for healthy sleep with an invitation for them to communicate their needs may lead to a long overdue conversation for both of you. 

4. When is it time to seek a medical/professional opinion? 

If you have not been able to pinpoint the causes and solutions for a lack of sleep on your own, it may be time to consult a doctor or medical professional. Recent studies suggest that sleep disorders affect 50-70 million people on an ongoing basis, the most common being insomnia, sleep apnea, and narcolepsy. However, even seemingly small conditions like snoring and teeth grinding can be major disruptions to our sleep and have long term effects on our health! 

Safeguarding our sleep is a major component of our wellness with dozens of different facets to consider. For more information on sleep hygiene, be sure to tune into The WingSpace Podcast to hear certified nutrition specialist, Tracy Pritchard offer her take on how nutrition can also play a key role in rest and sleep.

Family Meals and Meal Planning

Written By: Tracy Pritchard (MS, CNS, LDN)

It is no secret that family life can be busy. Planning and preparing meals together takes time. You may find this time well spent and worth the effort so you can eat healthier meals while you catch up and communicate with your loved ones. If you consider the past several days, weeks, and months, have you taken the time to plan any meals? If you have that is great; if not, you can take some small steps to keep it simple and involve the family.

Keep in mind that every meal does not have to be a Thanksgiving feast or have a fancy Pinterest presentation. While dinner may be the obvious family meal to eat together, some families may find it more feasible to have a weekday breakfast or weekend brunch together.

Young kids can learn a lot about food through family meals by watching their parents and learning to eat what they eat. Family meals will usually include more vegetables and fruits than fast food and meals at restaurants. Meal planning may result in meals being more balanced leading to less mindless snacking. Picky eaters may be more likely to try new foods at mealtime when eating with others. Involving others in choosing and preparing meals may increase the chance they will try new foods. Even young children can help wash fruits and vegetables, toss salads, or set the table. Older kids may want to help find recipes or take responsibility for planning a meal now and then. You may even find them texting recipe ideas throughout the week knowing it may be something the family can enjoy together!

Preparing meals at home is an opportunity to teach kids about nutrients and cooking techniques that can shape future foods choices and contribute to smarter eating for life. If you are responsible for leading this effort and need support, there are endless prepping and cooking videos online and on television. Learning to plan and prepare is especially important for those who have a food allergy or sensitivity. It helps everyone learn what ingredients are safe and how to use them in meals that they enjoy.

You may also choose to compare the financial benefits of eating at home versus eating out. It can be a fun lesson to compare the prices on a restaurant menu with what you would spend at the grocery store to make a similar meal. If everyone helps with the grocery shopping they also gain knowledge and awareness that will help down the road for food budgeting. Planning and prepping may not only save money on one meal since meals can usually be doubled or tripled for leftovers. This will save time later in the week when the leftovers can be used for lunches or dinners on busy days. Of course, some people do not care for leftover meals but can still benefit from a planning and prepping mindset. It is simple enough to chop and prep extra veggies for use later in the week. Any leftover or extra baked chicken can be shredded and used in a new dish like a chicken wrap or chicken salad.

Mealtimes can also be a way to be creative. This will look different for each family based on schedules and preferences. Breakfast for dinner is an easy option. Another idea is to create theme meals such as taco bar, burger bar, pasta dinner, chili night, pizza night, or whatever sounds good to your family. There can be a lot of variety within a theme. For example, a burger bar one week might be traditional beef burgers while other weeks may include turkey burgers or vegetarian burgers that are store bought or homemade. Buffet style meals may work best for some families so everyone can pick the items they prefer. For example, some people at a taco bar may want to put everything in a burrito while others build a taco salad instead.

Another easy way to get family meals going may be to prepare simple crockpot or instant pot meals. Sheet pan meals are also a popular option. A sheet pan takes the place of a one-pot meal and uses a pan in the oven instead of a pot on the stove. It can save time and makes clean up easy. The basic idea is to cook around 2 pounds of protein, 2-3 cups of chopped vegetables, and 1-2 tablespoons of oil plus seasoning to taste. There is no wrong way to approach meal planning and family dinners.

Parents can also use this time to model the behavior they expect when the family comes together for a meal. This may include learning how to listen while other are sharing information and taking turns to talk. Try to include some open-ended questions to avoid yes-no answers. Instead of asking “Did you have a good day?” try something like “Tell me one great thing that happened at school today” to get more details. Another option is to make or find a list of conversations starters, cut into strips, and put all of the questions into a bowl or mason jar. Everyone can answer the same question at that meal or pick a new question. It is important to keep mealtimes relaxed and enjoyable, and not force anything.

Some small tips to help with meal planning and family meals include keeping a running grocery list where family members can add items. This will help to make sure you don’t run out of staple ingredients. Keeping the pantry and freezer stocked will also come in handy when you run out of time to plan or shop for your planned family meal but still want to spend time together. This may be a simple meal with pasta, jarred marinara, frozen veggies and some fruit for dessert. Dinner could also come from an extra meal in the freezer because you doubled the recipe the last time you made it knowing it could come in handy another time.

Some families may choose to start off with delivered meal kits that provide the ingredients and recipes while others may want to use a meal planning service that sends the shopping list directly to the grocery store for pickup or delivery. The important part is that you share the meal together.

Featured Recipe : Black Bean Turkey Chili

This is a family favorite! We make it on the stove and/or in the crockpot. Depending on the size pot you use, it is easy to double or triple this recipe to keep leftovers in the fridge or freezer. There are several options for vegetables and toppings based on what you and your family like. You can swap out the ground turkey for ground chicken or ground beef or use pinto beans or red beans instead of black beans. Have fun making this recipe your own!

Ingredients

1 pound ground turkey

2 (14.5 oz) cans black beans, rinsed and drained

1 (14.5 oz) can diced tomatoes, undrained

2 (14.5 oz can) tomato sauce

1 cup frozen corn

2 Tbls chili powder

1 Tbls paprika

1 tsp ground cumin

1 ½ tsp ground oregano

salt and pepper to taste

*optional (any or all of the following vegetables):

1 tsp minced garlic

1 yellow onion, chopped

1 bell pepper, chopped

2-3 carrots, diced

2-3 stalks celery, diced

Toppings ideas: shredded cheddar cheese, avocado/guacamole, sliced jalapenos, plain Greek yogurt, cilantro, crushed tortilla chips

Instructions (stove top)

1. Coat large stock pot with cooking spray. Over medium heat brown the ground turkey and break into smaller chunks. Once browned add any vegetables and cook an additional 5-8 minutes until soft.

2. Mix chili powder, paprika, cumin, and oregano. Add salt and pepper to taste. Cook for 1 minute then add in diced tomatoes, tomato sauce and black beans.

3. Bring to a boil. Reduce heat and simmer for about 30 minutes.

4. Can store leftovers in fridge for 4-5 days or in the freezer for months.

5. Serve with toppings you enjoy!

Instructions (crock pot)

1. Place ground turkey in the crockpot (you can brown the turkey first but not required).

2. Add the rest of the ingredients.

3. Cook in a 6-quart slow cooker on low for 6-8 hours or high for 3-4 hours.

4. Break apart turkey and stir.

5. Serve with toppings you enjoy!

Relationships and Communication

By: Shepard Stephenson, LGPC

Effective communication and healthy interaction patterns are essential components of successful intimate relationships. However, many couples encounter challenges that hinder their communication and interactions. Identifying and implementing strategies to address these obstacles is crucial for fostering strong and resilient relationships.

One of the most prevalent challenges in intimate relationships is the presence of poor communication skills. This may manifest as ineffective listening, frequent misunderstandings, or a lack of clarity in expressing thoughts and emotions. When partners struggle to communicate effectively, it can lead to frustration, resentment, and a breakdown in their emotional connection. Couples can benefit from developing active listening skills, practicing empathy, and using "I" statements to express feelings and needs. Engaging in open and honest dialogue, seeking to understand each other's perspectives, and validating each other's experiences can significantly improve communication within the relationship.

Another common difficulty is unresolved conflict, which can create tension and weaken the emotional bond between partners. When conflicts are left unaddressed or managed destructively, they can lead to long-term relationship distress. Couples can benefit from learning constructive conflict resolution strategies, such as using "soft start-ups" to initiate discussions, taking breaks when emotions run high, and practicing compromise and negotiation. Seeking professional guidance through couples therapy or counseling can also provide valuable support in navigating and resolving conflicts.

A "soft start-up" is a communication technique often utilized in the context of conflict resolution and effective communication within relationships. It involves initiating a conversation or addressing a potentially sensitive topic in a gentle, non-confrontational manner, with the goal of promoting a constructive and respectful dialogue. By employing a "soft start-up," individuals can set a positive tone for the conversation, increase the likelihood of active listening and understanding, and ultimately work towards resolving issues or addressing concerns collaboratively and empathetically.

In some relationships, partners may struggle with establishing and maintaining emotional intimacy, leading to feelings of disconnection and loneliness. This can stem from a lack of vulnerability, emotional avoidance, or a failure to nurture the emotional bond between partners. Building emotional intimacy requires intentional efforts to create a safe and supportive environment for sharing feelings, fears, and aspirations. Engaging in activities that promote emotional connection, such as regular check-ins, shared experiences, and expressions of appreciation and affection, can foster a deeper sense of closeness and understanding.

Some couples struggle with ineffective problem-solving approaches when faced with challenges or decisions, leading to recurring issues and unresolved concerns. Developing collaborative problem-solving skills involves identifying common goals, brainstorming solutions, and implementing a shared decision-making process. Partners can benefit from learning to approach challenges as a team, leveraging each other's strengths, and working towards mutually beneficial outcomes.

Unhealthy power dynamics, such as one partner dominating decision-making or communication, can lead to feelings of inequality and disempowerment within the relationship. Creating a balanced and equitable partnership involves promoting mutual respect, shared decision-making, and open dialogue about individual needs and boundaries. Establishing clear communication around power dynamics and fostering a sense of partnership and equality can contribute to a healthier relationship dynamic.

Addressing common challenges in communication and interaction patterns between intimate partners requires a commitment to self-awareness, empathy, and ongoing growth within the relationship. By recognizing these challenges and implementing recommended strategies, couples can cultivate stronger, more fulfilling relationships built on effective communication, emotional connection, and mutual respect.

If you are experiencing challenges building a resilient relationship with your partner, please contact us at Hope and Healing Therapy and Wellness Center and schedule a time to speak with one of our providers. We look forward to hearing from you.