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.

Tandoori Chicken Recipe (Instant Pot)

 This is a recipe that my husband found online several years ago, and we have been enjoying it a lot lately. Some of you may know that I have a bunch of dietary restrictions, so I am always happy when I find something that I can eat. It is also easy AND delicious! It checks ALL of the boxes.

The prep time is about ten minutes, and it cooks for 30 minutes. We often cook rice to go along with the chicken and sauce, and we do that in the Instant Pot too! My oldest daughter loved it when she visited us this summer, and my mother-in-law and sister-in-law enjoyed it when we visited them over spring break!

Ready to cook!

So here is the recipe; it is officially called "Coconut Tandoori-Inspired Chicken"

INGREDIENTS

2 pounds boneless skinless chicken thighs (I use chicken breasts)

2 tablespoons honey

2 tablespoons garam masala*

1 tablespoon chili powder

1 tablespoon garlic powder

1 tablespoon cumin

2 teaspoons salt

2 teaspoons turmeric

1/2 teaspoon ground ginger

1/2 teaspoon cayenne pepper

14-ounce can of coconut milk

INSTRUCTIONS

Freezer version: Mix everything together in a freezer-friendly bag or container. Place in the freezer and store up to three months. When you're ready to cook, follow the directions below!

Instant Pot: Add everything to the Instant Pot. If it's thawed, cook for 5 minutes on manual high pressure + 10 minutes for natural release. If it's frozen, cook for 15 minutes on manual high pressure + 10 minutes natural release. Shred and serve over rice!

 Slow Cooker: Add everything to the Slow Cooker. If it's thawed, cook for 4 hours on high, or 6 hours on low. If it's frozen, cook for 6 hours on high. Shred and serve over rice!

All done and ready to eat...yum!

*My note: I make my own version of garam masala with 1/2 Tbsp each of cinnamon, cloves, cumin, and nutmeg.     ALSO, make sure you have turmeric for this recipe!

NOTES

If you let the sauce stand for 15 minutes before serving, it should thicken up slightly and take on the texture of a light gravy or curry sauce. I find chicken thighs are pretty small and cook up quickly, but make sure you check to make sure that they are fully cooked. I like to add a veggie to round out the meal. You can also serve it with rice bowls, cauliflower rice, or even as tacos or burritos.

Thanks to Pinch of Yum for this recipe!

I hope you enjoy this recipe and let me know how you like it!

Numbers 11:4-6
The rabble with them began to crave other food, and again the Israelites started wailing and said, “If only we had meat to eat! We remember the fish we ate in Egypt at no cost—also the cucumbers, melons, leeks, onions and garlic. But now we have lost our appetite; we never see anything but this manna!”

Matthew 5:13-16
“You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.