It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.
- John Steinbeck
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Sleep Well to Be Well
We all know that good sleep is essential to our health. Sleep requirements vary slightly from person to person, but experts say that most healthy adults need at least 8 hours each night, and this means sleep without frequent disruptions. Make it a priority, because quality sleep:
- helps replenish our body's cells, repairing damage from stress, harmful exposures, and trauma.
- keeps the heart healthy. Lack of sleep increases blood pressure and cholesterol levels, and therefore the risk of heart disease and stroke.
- reduces stress. Lack of sleep causes the body to function on high alert, producing stress hormones.
- increases emotional stability. Good sleep lowers the risk of depression by helping to regulate levels of the neurotransmitter serotonin, which makes us happier and more productive.
- curbs chronic inflammation, responsible for heart disease, stroke, diabetes, arthritis, premature aging, and other conditions.
- boosts memory and spurs creativity.
- helps maintain a healthy weight. Lack of sleep affects the hormones responsible for appetite.
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Despite all of the above, studies show that 20% of Americans report an average of 6 hours or less per night. If you are one of the sleep-deprived, the following tips should help you get a better night's rest:
Go to bed and get up at the same time each day. Get in sync with your circadian rhythm, the natural sleep/wake cycle. Consistency is very important. For example, if you get to bed late, it's better to take a short nap in the daytime than sleep late.
Increase your exposure to light during the day. Go outside and open your curtains inside. This will spur production of melatonin, the natural-occurring hormone that helps regulate the sleep/wake schedule.
Exercise at least 20-30 minutes each day. Keep strenuous activities to the earlier hours.
Manage stress and be sure to laugh during the day!
Avoid heavy, rich foods. They are harder to digest and will keep you awake. Finish eating about three hours before bedtime. If you must have something before, make it light and sleep inducing, such as half a banana and a small handful of nuts.
Avoid alcohol before bed. A glass of wine at dinner, around 6 p.m., is fine. Later it may make you fall asleep, but it reduces sleep quality and will probably wake you up in the middle of the night.
Avoid caffeine. It can have sleepless effects 10-12 hours after drinking!
Stop drinking liquids at least 2 hours before bedtime. This helps minimize trips to the bathroom.
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Wind down an hour before bedtime. Lower lights and turn off TVs and computers. Don't read from back-lit devices, such as the iPad - the light suppresses melatonin. If family members or roommates won't comply, put on sunglasses and wear earplugs!
Darker is better. Keep electronic gadgets at least 3 feet away from you, and cover displays and TVs in the bedroom. Keep your clock turned away from your view. Use a sleep mask if necessary, and a flashlight if you need light to go to the bathroom.
Keep noise down. Mask noise such as traffic, dog barking, etc. with a fan, white noise machine, or earplugs.
Make your bedroom a haven. Have a comfy bed and pillow. Keep the temperature cool, around 65 degrees, with adequate ventilation.
Postpone worry. If necessary, keep a notepad and pen next to the bed so you can scribble down ideas and let them go for further thought in the morning.
Use deep breathing to help you fall asleep. Visualize a peaceful place. Other pre-sleep activities that may be helpful are a warm bath, aromatherapy (such as lavender essential oil), soft music, some easy yoga or stretches, or reading a magazine by soft light.
Everyone has an occasional sleepless night, but if you often have trouble sleeping, consult your doctor.
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Food Focus: Snow Peas
The snow pea (pisum savitum, var. saccharatum) is a legume and, specifically, a type of pea eaten in its pod while still unripe. The name mangetout (French for "eat all") applies to both snow peas and snap peas.* Snow peas were originally cultivated in a region now known as the Thai-Burma border 12,000 years ago.
They are an excellent source of vitamin C, which boosts the body's ability to fight off disease. Snow peas are also loaded with lutein, a carotenoid that protects the eyes from developing macular degeneration and cataracts. They are a good source of vitamin K, for bone health and blood clotting abilities, and vitamin B-6 and folic acid, to reduce the risk of heart attack, stroke, and artherosclerosis. The insoluble fiber in snow peas is good for digestion and can help lower cholesterol. They also contain iron and potassium for healthy blood cells and blood pressure.
Look for snow peas that are crisp, bright in color, and contain small seeds. They are best prepared soon after picking for maximum health benefits, but can be refrigerated in a plastic bag for up to 3 days. Before preparing, rinse in cool water and pinch off the ends. Snow peas are delicious in stir-fries and salads, or served as a side dish.
*The sugar snap pea, another "mangetout," was invented in 1979 by crossing the snow pea with the regular garden pea. Health benefits are similar to snow peas.
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Recipe of the Month: Snow Pea and Radish Salad  Prep time: 15 minutes
Yield: 4 servings
ice water
1/2 lb. snow peas, strings removed
5 radishes
1 1/2 tablespoons rice vinegar
1/2 teaspoon honey
salt and freshly ground black pepper
1/4 cup organic canola oil
leaves from 2 fresh mint sprigs, coarsely chopped
1. Bring a large pot of salted water to a boil. Have a large bowl of ice water ready nearby.
2. Add the snow peas to the boiling water and cook for 1 1/2 minutes. Drain the peas and then immediately plunge them into the ice water. Let stand for a minute or two. Drain the peas and pat dry.
3. Cut the peas on the diagonal into 1-inch pieces and place in a bowl. Thinly slice the radishes, the cut the slices into thin strips. Add the radishes to the bowl.
4. In a small bowl, whisk together the vinegar, honey, and a pinch each of salt and pepper. Add the oil in a slow, steady stream and whisk to blend. Adjust the seasoning if necessary.
5. Add enough dressing to coat the snow peas and radishes and toss well to coat; you may not need all the dressing. Add the mint, toss gently to mix, and serve.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
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