9/11/2001

It seems to me that every generation has a "where were you when..." you heard about this tragedy. For my mom, it was when President Kennedy was shot and killed. It was a tragic day and one that is stamped vividly in your memory. For me, it was when the World Trade Center and the Pentagon were bombed. At that time, my oldest daughter was 2 + years old. She was too young to remember it, but I'll never forget it. I was home, had gone to take a shower and got dressed. I had a phone message from a dear friend that was odd, talking about praying for the people in New York. I didn't understand. Then my husband called, and told me to turn on the news. I turned it on just in time to see the second tower be attacked, with an airplane crashing into it. I was stunned, as I think many people in the U.S. were at that time. I gathered my things, as I was on MOPS Steering Committee at that time, and we had a meeting that morning. So I went to my church, and listened to the news on the way there. It made me cry, I just couldn't understand why this was happening. We gathered together and prayed, a group of very sad moms that morning. We cried together and discussed what we had seen. I don't think we got much planning done that day. I remember the news showing the airplanes and the towers falling over and over and over.We watched as the Fire Department of New York City worked tirelessly for hours, days, months... It was so very, very sad. Thousands of people died that day. The Pentagon was also attacked, and we later learned that valient men saved another place from attack by crashing their plane elsewhere. I think that plane may have been heading to the White House. The terrible event shook up our whole country around us. I learned that our nation can be vulnerable to major attacks, and how there was security related to living in the U.S.A. and even that can be shaken too. My parents had flown just the night before the attacks, and I was a little concerned for them initially, but they were fine. Later we learned a family friend had been in one of the two towers of the World Trade Center, and that shook me up too. Eventually I just had to stop watching the news, it was too challenging to see it over and over, even as an adult. I have not been to NYC since that terrible day, but sometime I think I'd like to see the memorial from September 11. Several of my favorite artists wrote songs about it, including Michael W. Smith, "There She Stands" and Steven Curtis Chapman, who wrote, "Remember the Day." There was a strong feeling of patriotism and unity in our country for several months. Airports changed dramatically, especially the monitoring of bags and people. Many people were suspicious of those of Arabic descent, but it wasn't anything major. President George W. Bush did an amazing job leading our nation through it all. It seemed so senseless then, and I still feel that way. But the patriotism and unity... that was the best thing that came from the whole event. What about you? Where you alive then? What do you remember about that day 25 years ago?

Genesis 4:8 Now Cain said to his brother Abel, “Let’s go out to the field.” While they were in the field, Cain attacked his brother Abel and killed him. Genesis 14:15 During the night Abram divided his men to attack them and he routed them, pursuing them as far as Hobah, north of Damascus. Psalm 56:1 Be merciful to me, my God, for my enemies are in hot pursuit; all day long they press their attack.

Tips about sleep

 This past fall, I downloaded an app's free version for a week, and it focused on getting better sleep. I wanted to share some of the things that I learned on the app, along with other things that I've learned over the years.

1. One of the most important things that I learned was that caffeine can stay in your body for TEN hours! I learned years ago that if I drank coffee after noon, I would have a hard time sleeping at night. Caffeine comes in many forms, such as coffee, soda, and energy drinks, and even chocolate. Even decaf coffee has some caffeine! If you have a tough time sleeping, you may try to give up caffeine in the afternoon and see if it makes a difference.

2. If you haven't slept well at night, you may have sleep debt. You can make up some of your sleep debt by going to bed earlier or waking up later, especially on weekends. Everyone has an ideal amount of sleep they need each night. Most adults need between 7 and 9 hours of sleep. Many people are chronically sleep-deprived, and we tend to underestimate the amount of time that we spend in bed.

3. Your circadian rhythms (your energy levels) change slightly from day to day. Most people are groggy for about 90 minutes after waking up. After that time, you can have an energy peak where you are more alert and focused. We may have an energy dip in the early afternoon, which can feel like a post-lunch slump. We can have an energy peak again around dinner, and then a wind-down period in the evening. You can read more about circadian rhythms here. Your brain naturally produces melatonin, and your body begins to power down. Your body knows when it wants to go to bed; you just need to heed the call and prioritize sleep.

4. Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Many people have found blackout curtains or a sleep mask helpful. Light plays a vital role in regulating your circadian rhythms. Many of us have heard of blue light that is emitted from screens, so it is a good idea to wear glasses that block blue light, especially in the 90 minutes before bed. Also, getting sunlight into your eyes during the day will help you sleep at night. Wearing sunglasses every time that you are in the sun may be affecting your sleep patterns!

5. Taking naps can be a great way to pay back some sleep debt. Power naps (15-25 minutes) or full-cycle naps (60-100 minutes) are good lengths. If you take a longer nap, you may feel groggy afterward, similar to how you feel in the morning. You can use earplugs or a sleep mask if you need help sleeping during the day. You may not feel groggy after a power nap. But the best quality sleep needs to occur during nighttime.

6. Relaxing your mouth and jaw will help you sleep. A relative told me years ago that you won't sleep if your tongue is shoved into the roof of your mouth. I thought, "I don't do that..." but I did! Test it yourself tonight! Also, don't do a workout within a few hours of your bedtime. You can also relax the muscles in your body, beginning with your head and going down to your toes.

7. I have found that deep breathing will help me go to sleep. I do box breathing, which means that I take a deep breath for 5 seconds, hold for 5 seconds, breathe out for 5 seconds, and hold for 5 seconds. Breathing out longer than 5 seconds can help too. I do this three times in a row, and it helps me most of the time! If you can't fall asleep after 30 minutes, get up and read a book or do other calming things to make you tired. Also, DON'T look at the clock; it helps increase your frustration and sleep anxiety.

This is my favorite melatonin!

8. Take supplements to help calm brain activity, such as magnesium and melatonin. There are others that help, but these are the ones that I have used with the most success. Some people have success with using essential oils before bed. Others think that writing in a journal helps them sleep. I think this would be helpful if your mind is racing or anxious about something. I have a few family members who listen to white noise or calming music when they go to sleep.

What can good sleep do for my body?

Sleep sharpens your focus and memory and helps you learn new skills more easily. Sleep can also boost your reaction time. It helps your body's systems run more smoothly, especially hormones and insulin production! If you sleep well, you will not get as sick as often. Sleep loss can affect your moods too- making you grumpier and your temper flare more easily.

How about you? Do you have anything to add?

Psalm 121:4
Indeed, he who watches over Israel will neither slumber nor sleep.

Psalm 127:2
In vain you rise early and stay up late, toiling for food to eat— for he grants sleep to those he loves.

Proverbs 3:24
When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.

Tips for living in "the desert"

 We talk in our family about living in the desert. We don't really live where there are sand dunes, walking for miles without water... that's what I think of when I think about the desert. Where we live on the western side of Colorado, the air is dry (low humidity), and the summers are HOT... often up to 105 or 107 degrees. I have some family that lives in Phoenix and Las Vegas, and it is even hotter there! Some people move to our area and often comment about needing to use lotion and lip balm a lot. Yep, that is part of life here!

Here are some things that I have found that help me and my family...
Ways to cool off your car:

1. You can take advantage of fluid dynamics to cool a car down by opening a rear window and using the opposite front door as a fan to draw hot air out. This forces hot air through the window.

2. Once the air feels noticeably cooler, press the recirculate button. Your A/C will cool the cabin air more efficiently, and your engine won’t have to work as hard.

3. Park in the shade. Obvious, yes, but it works. Even if it means walking a bit farther, parking in the shade can mean a 30- to 40-degree difference.

4. Use a sunshade. Yes, they’re awkward to fold. But they help block direct rays and protect your interior from baking.

5. If your car has dark or leather upholstery, toss on a cloth seat cover in the summer months. We like to use old kitchen towels or similarly sized rags and move them off the seat when we don't need them. I also will use a rag to hold the steering wheel if it is really hot to the touch.


If you need to be OUTSIDE for some time when it is very hot, here are a few things that we have found that help:

1. Take a long piece of cloth and dip it into very cold water, wring it out, and then put it around your neck. It works quickly and easily. We bought several of these "neck cooling cloths," and they work really well!

2. Put a line of peppermint oil across your neck. It feels so good when the slightest breeze hits it.

3. Use a spray bottle to spray water on your skin, and then fan yourself. 

4. Bring (or use) an umbrella to shade yourself.

5. Drink LOTS of water. More than you think. It really does help! If you're hiking and you've finished half your water, turn around and go back.

6. Find the shade, take a break, and stay in it for a few minutes.



Indoor tips:

1. Use your swamp cooler. It will cool the house about 20 degrees. It doesn't help as much when it's over 100 degrees outside, but most of the time it works great! Be sure to crack several windows to let the hot air out.

2. Use a fan to circulate the air. You can create a crosswind with several fans. Set your ceiling fans to rotate counter-clockwise.

3. Close your window coverings during the day. Most of us do the opposite, but it really can help! Open your windows in the morning and evening.

4. Take a cold shower. Take a nap or be less active in the hottest part of the day.


Other tips:

1. Dress lightly. Jeans are not to be worn outside when it is really hot. Wear lightweight, loose-fitting, and breathable clothing.

2. Go outside earlier in the day, if you can.

3. Never leave people or pets in a hot car!

4. Eat light foods such as watermelon and frozen grapes to hydrate and cool your body.

*5. If you feel dizzy, super sweaty, or just "off", be sure to tell someone! These are common heat illness symptoms.* Heat exhaustion and heat stroke are serious conditions!

Do you have any tips to add? I'd love to hear about them in the comments.

Exodus 14:11
They said to Moses, “Was it because there were no graves in Egypt that you brought us to the desert to die? What have you done to us by bringing us out of Egypt?


Exodus 15:22
Then Moses led Israel from the Red Sea, and they went into the Desert of Shur. For three days they traveled in the desert without finding water.


Psalm 105:41
He opened the rock, and water gushed out; it flowed like a river in the desert.

Isaiah 40:3
A voice of one calling: “In the wilderness prepare the way for the Lord; make straight in the desert a highway for our God.