Sleep Better. Feel Better.

What is your New Year’s resolution? According to proactivechange.com, about 40 to 45 percent of Americans make at least one New Year’s resolution each year, which can include anything from an improved diet and weight loss to quitting smoking and saving more money. Another resolution that may be easier to keep is ringing in the New Year with a little more shut eye.

Sleep is one of the best things we can do to improve our overall health and happiness. According to the Better Sleep Council: “Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity, and your quality of life. While you sleep, your brain goes to work, consolidating the day’s learning into memory and reenergizing the body.”

Getting the recommended seven to nine hours of sleep, however, is sometimes easier said than done. Our overall lifestyle, work and eating habits can affect our ability to relax and achieve quality sleep. But, good health and good sleep go hand in hand, and there are several steps we can take to achieve both and start the New Year off right.

• Create a sleep sanctuary. Make your bedroom conducive to sleep in all ways. It should be cool, dark, quiet and comfortable, and free from televisions, computers, phones and anything work-related. Also, investing in a quality, supportive mattress and pillows (Simmons Beautyrest Collection) will go a long way to attaining a good night’s rest.

• Eat well. Eating a variety of healthy food and drinking plenty of water will help your body perform better both awake and asleep. (Tip: Try to eat at least two to three hours before your bedtime to avoid heartburn, indigestion or feeling too full before bed.)

• Exercise regularly. Getting 20 to 30 minutes of exercise each day helps your body achieve deep, more efficient, and more restful sleep. It also boosts our spirits, improves cardiovascular efficiency, and lowers blood pressure. (Tip: Don’t exercise too close to bedtime as it can actually interfere with sleep. Aim to exercise five to six hours before going to bed.)

• Avoid products containing caffeine, nicotine and alcohol. These all act as a stimulant and interfere with the body’s ability to relax and achieve deep sleep.

• Consult a doctor if you have problems sleeping. Many sleep-related issues can be easily addressed.

References:

Haydon, J. (2010, December 31). The List: Top New Year’s resolutions. Retrieved December 1, 2011, from The Washington Times website: http://www.washingtontimes.com/‌news/‌2010/‌dec/‌31/‌list-top-new-years-resolutions/

How Much Sleep Do We Really Need? (n.d.). Retrieved November 28, 2011, from National Sleep Foundation website: http://www.sleepfoundation.org/‌article/‌how-sleep-works/‌how-much-sleep-do-we-really-need

New Year Resolutions. (n.d.). Research: Statistics on new year’s resolutions [Statistics]. Retrieved November 27, 2011, from Proactive Change website: http://proactivechange.com/‌resolutions/‌statistics.htm

Sleep FAQ. (2009). Retrieved November 26, 2011, from The Better Sleep Council website: http://www.bettersleep.org/

Sleep Hygiene Tips. (2011, January 27). Retrieved November 26, 2011, from Centers for Disease Control and Prevention website: http://www.cdc.gov/‌sleep/‌about_sleep/‌sleep_hygiene.htm

Sleep Info. (2007, May). What is Sleep? Retrieved November 28, 2011, from American Sleep Association website: http://www.sleepassociation.org/‌index.php?p=whatissleep

Sleep Topics. (n.d.). Healthy Sleep Tips. Retrieved November 27, 2011, from National Sleep Foundation website: http://www.sleepfoundation.org/‌article/‌sleep-topics/‌healthy-sleep-tips

The holidays are officially upon us.

Between the shopping and the crowds, the parties and the endless preparations, life can get a little overwhelming during the holiday season. But have no fear, we’ve got you covered with both smart shopping tips and a list of winter luxuries that will bring relaxation and serenity to those on your “nice” list – you included!

Gifts of indulgence
• Gourmet teas and coffees

• Gourmet hot chocolate on (Dean and Deluca)

• ComforPedic Pillows by Simmons (Comforpedic.com)

• Heated blanket or throw (Simmons Accessories)

• Cashmere socks, scarf or hat

• Lavender Linen Spray (Crabtree & Evelyn)

• Spa treatments

• Facial fuel (for men) (Kiehl’s)

• Fine wine or scotch (Black Maple Hill Small Batch Bourbon from K&L Wines)

• Soothing sound machine (Brookstone)

• Himalayan Salt Detoxer (Findgift.com)

As you hit the stores, follow this guide prepared by the National Retail Federation* to make your shopping go a little smoother.

Top Tips for Smart Holiday Shopping*

• Shop after 6:00 p.m. the evening before a sale is advertised to begin. Many retailers program the registers the night before, so the sale may already come up in the register even if they have not changed out signs on the selling floor yet. Ask the associate in advance for any possible upcoming sales, especially on big ticket items.

• Prepare a list to use while you are shopping. Make sure to include alternative selections in case you are unable to find some of the items on your list.

• Avoid crowds by shopping during stores’ early and late extended hours.

• If you are looking for specific advertised items, take the complete ad with you so that you don’t end up in the wrong store looking for a specific price.

• Staple a gift receipt to the merchandise tag in case it needs to be returned or exchanged. Keep your original receipts with any warranty paperwork for the life of the warranty.

• Remember when gift shopping you are buying for someone else’s wants and needs, not your own. But don’t be afraid to take full advantage holiday promotions treat yourself to something nice!

• Shop safely! Watch your personal belongings at all times including handbags and purchases. The stores are not responsible for any lost items so be careful, especially at the register when you can get easily distracted by the transaction itself.

• Save yourself the headache: let the charity group at the mall wrap your gifts for you. This will save you a lot of time and free you up to do other things on your holiday to-do lists. Don’t forget to leave a donation for their services!

• When shopping online, have your credit cards and address book handy. Many websites have timed windows to complete a transaction, so you need to have shipping information at your fingertips.

• When walking through the mall or down Main Street, wear comfortable shoes! You’ll be walking on a lot of marble, concrete and tile.

• Only buy gift cards from reputable retailers, not through online auction sites. Gift cards sold through online auction sites may be counterfeit or have been obtained illegally.

• Make sure you have personal credit card information available at home in the event you lose a credit card while shopping. Important back up information includes customer service phone numbers, PIN numbers and account numbers.

• Be vigilant. Make sure to stash your cash in a safe place within a wallet while shopping. When paying with cash at the register, only pull out of your wallet what the amount totals, not the entire stash. This also applies to personal items you carry through the stores, including shopping bags and purses.

• When parking in a large parking lot, make sure to keep all items in the trunk of the car and out of sight. It also helps to park near a light if you know you it will be dark by the time you are done. Mentally locate the nearest security office or officers in case an emergency occurs you can easily track down appropriate personnel.

Resources: *NRF’s Top Tips for Smart Holiday Shopping. (n.d.). Holiday Shopping Tips. Retrieved from National Retail Federation website: http://www.nrf.com/modules.php?name=Pages&sp_id=883

The Thanksgiving feast is over, and everyone is falling asleep to the sounds of football. Invariably, they blame the turkey.

Urban legend, myth or wives tale – everyone’s heard the theory that tryptophan causes the sleepiness that comes with eating too much turkey. But, is the culprit the biochemical in the bird or, perhaps, something else?

Snopes.com, the website that debunks urban legends, cries foul on the turkey and tryptophan theory. According to the site, the more likely cause is overeating.

Tryptophan is an amino acid that works as a natural sedative on the brain. While it’s true that tryptophan is found in turkey (along with milk, beef, and beans), you have to eat it on an empty stomach and consume no other protein to feel the sedative effect. Even on Thanksgiving, most people aren’t going to eat enough turkey to fall afoul to tryptophan.

So what explains the lethargy that comes after a Thanksgiving feast?

More often than not, Thanksgiving sluggishness is linked to the heavy consumption of high-calorie, high-carb foods accompanied by alcohol. Research shows that the body responds to solid foods by increasing blood flow to the abdomen and accelerating the metabolic rate – both of which lead to the feeling of falling into a “food coma.”

Although the Thanksgiving tryptophan-induced food coma is a myth, the lethargy that overtakes many people after the day’s feast is a reality. Follow these simple tips to keep Thanksgiving sluggishness at bay:

Plan your plate. You can’t have a low-calorie snack or meal during the holidays if there aren’t any available. Plan ahead by bringing fruits or veggies with a healthy dip to snack on. Filling up on low-calorie foods will leave less room for fattening holiday fare.

Drink your fill (of water). Water makes us feel full and less likely to overeat. Before you indulge, drink water to slow yourself down.

All tasty things in moderation. Eat moderate portions of the dishes you like. Unless the dessert is something you love, skip it or take a small “taste.” Don’t feel you should eat something just to avoid hurting someone’s feelings.

Make sure to chew. Slowing down and savoring the food you eat gives your body time to realize it’s getting full.

Thanksgiving thanks. Enjoy the company of family and friends to take the focus off of endless eating.

Take a walk. After the feast, continue to visit with family and friends over a short walk. You’ll feel less tired and start the digestion process a little faster.

Don’t eat yourself up. If you overdo it on Thanksgiving, don’t beat yourself up. Tomorrow is a new day to be healthy.

Need a better reason not to overeat at Thanksgiving?
Findings from a Swedish study show that even a short period of overeating can lead to an unhealthy weight gain in the long term. Study participants who over-indulged for four weeks still had an increase in weight more than two years after the study, with an increase in fat mass from 20 to 24 percent in just one month.

Sources:

Herndon, J. (2010, December 24). How to Avoid Overeating at the Holidays [article]. Retrieved from http://www.livestrong.com/article/341817-how-to-avoid-overeating-at-the-holidays/

The Bid Sleep. (2007, November 22). Retrieved from Snopes.com website: http://www.snopes.com/food/ingredient/turkey.asp

Doheny, K. (2010, August 27). Medscape News. In Short-Term Overeating Has Lasting Impact [health news]. Retrieved from WebMD Health News website http://www.medscape.com/viewarticle/727582

“Visits always give pleasure – if not the arrival, the departure.”
~Portuguese Proverb

‘Tis the season of holiday houseguests. A time to plan, prepare and put the house in order … on top of everything else.

According to the American Express Spending & Saving Tracker survey, about 3 in 10 Americans plan to travel during the 2011 holiday season. So, chances are pretty good that someone is coming for a visit.

But, there’s no need to panic or dread your visitors’ arrival. According to simplemom.net, the number one rule to avoid undue stress is to be yourself. “Most houseguests aren’t expecting a perfectly immaculate house, and if they are, there’s no point in loading your shoulders with the pressure to try,” states the site. “The best kind of guests are there to see you, not you on stage.”

It’s also helpful to plan ahead, so you can actually spend time with your visitors and enjoy their company. Here are some tips to help you do just that.

Keep plenty of food and drinks on hand. Stock the fridge with an array of beverages and snacks that are easy to serve. Also consider making and freezing food ahead of time or buying prepared meals so you’re not stuck in the kitchen while everyone else visits.

Freshen the bedrooms. Make sure you have clean sheets, plenty of pillows, and extra blankets for your guests. If you don’t have enough beds, Simmons air mattresses make a comfy substitute. http://www.simmons.com/accessories.cfm.

Provide toiletries. In addition to fresh towels and washcloths, have a basket of essentials ready for your guests just in case they forget something, including shampoo, conditioner, toothpaste, toothbrushes, disposable razors and lotion.

Make room. Be sure your guests have space to put their belongings. Clear a dresser drawer, provide extra space in the closet and de-clutter the bathroom counter.

Extra touches. A little goes a long way. Put a small flower in a vase on the nightstand along with current magazines and bottled water. Set the timer on the coffee maker for your early risers.

Plan activities. Have various activities in mind to keep your guests entertained, including restaurant options. Make reservations, if necessary, and take note of hours of operation.

Last-minute details. On the day of your guests’ arrival, be sure to empty the garbage, run the vacuum, and wipe down kitchen and bathroom surfaces one last time. Have a scented candle burning and snacks ready.

Go with the flow. Have fun and keep in mind that everyone is off their normal schedules. Houseguests are temporary and soon will be on their way.

Sources:

Beeler, J. (n.d.). Solutions. In Make Your Overnight Guests Feel at Home [article]. Retrieved from Southern Living website: http://www.southernliving.com/home-garden/solutions/how-to-make-your-overnight-guests-feel-at-home-00417000071976/

Oxenreider, T. (2008, October 6). Hosting Overnight Guests: 10 Easy Tips To Help Your Visitors Feel Welcome [Web log post]. Retrieved from Simple Mom: http://simplemom.net/tips-to-help-guests-feel-welcome/

eHow Home. (n.d.). How to Prepare for House Guests [instructional article]. Retrieved from http://www.ehow.com/how_135192_prepare-house-guests.html

News. (2011, October 17). Americans Plan Trips with All the Trimmings This Holiday Season [Press Release]. Retrieved from American Express website: http://finance.yahoo.com/news/Americans-Plan-Trips-with-All-bw-2249483603.html?x=0

DIY Halloween costumes made from bed sheets

Halloween is here again, and we’re all scrambling for creative costume ideas that won’t cost us a fortune or hours of our time. Leave it to a mattress company to tell you the best go-to costume supply is right in your linen closet – sheets! No need to be the ho-hum ghost from Halloweens past. These creative ideas give you a myriad of options to give your sheets a night out on the town.

E.T.
Out of time, but don’t want to be thought a dull ghost? Give the standard a quirky twist. Don the ghost costume but spend the night on a bicycle. Randomly shout “Ouch” and “phone home” for added effect.

Lady Liberty
Drape a grey sheet around your child’s body and pin in place. Fashion a crown and torch out of cardboard or craft foam and spray paint them silver. And don’t forget silver face paint!

Angel
Cut a hole for your child’s head in a white sheet. Spray the sheet with clear paint or fabric glue and immediately douse with glitter (while paint is still sticky). Pre-made angel wings are fairly inexpensive, but if you don’t have time to run to the store, make your own. Fold metal clothes hangers into the shape of wings and cover with aluminum foil or a glittery sheet. Almost done… fashion a halo out of gold pipe cleaners and attach it to your little angel’s ponytail or headband.

Strawberry Marshmallow
Start off with a pink sheet and cut a hole for your child’s head. Fill the sheet with any fluffy materials – pillow stuffing, packing materials etc. and use fabric glue or Velcro to seal the bottom of the sheet. Pink long sleeves and tights finish up the yummy ensemble.

Laundry Basket
This one’s pretty creative and not likely to have neighborhood repeats. Cut the bottom out of an old plastic laundry basket, but leave enough room for your child’s waist to fit through. Tie ribbon through the basket holes so it will fit your child like suspenders. Fill the basket with sheets, and toss a box of dryer sheets and an empty bottle of detergent on top for good measure.

God/Goddess
Drape a white sheet around your child’s body (like a toga) and belt the ensemble with a short piece of gold cord. Buy gold leaves at a craft store, and glue them onto a headband. Ladies, to add a little pizzazz, brush body glitter on your shoulders, arms and face for an ethereal effect.

Toothpaste
This one’s guaranteed to get a few giggles and requires no sewing! Start with a white sheet and cut a hole for your child’s head. Cut out bright felt letters to spell out toothpaste or your favorite brand. Using a hot glue gun, glue the letters to the front of the sheet. Here’s where the giggles come in… secure a lampshade to your child’s head, and your little toothpaste tube has a cap!

Mummy
This one is a project for your oldest of sheets. Cut or tear them into strips and tie them around your child’s body. You may want to glue the strips onto old sweats or PJs to make bathroom breaks and the end of the night a breeze! For added effect, brush brown, black and grey paint on some of the strips to make your little mummy look like he’s been buried for ages.

Swamp Thing
This one is a fun variation of the mummy costume… Start off with an old green sheet (or dye an old beige one). Rip the sheet into strips and glue or tie to old clothing. Now this is the part your kids will love… have them search the yard for leaves, mud and dirt. Let your kids smear the dirt and mud all over their costume. Glue on the leaves, dab on some green face paint and your swamp thing’s all set to muck it up and trick or treat!

Vampire
A black sheet cape is the perfect addition to an all-black ensemble for your little vampire. Add some white face paint, fangs and drip fake blood from the corner of their mouth and wait for the bwahaha…

Bunch of grapes
For this one you’ll need a purple sheet with a hole cut for your child’s head. Blow up several purple balloons and pin the balloon tie to the purple sheet. Cut a few leaves from green felt and glue onto a brown beanie.

Trauma Patient
For older kids that want to look extra gruesome this year… This one’s definitely for sheets you’re planning on throwing away! Rip up old sheets and wrap your child’s “injured” body parts. Smear fake blood on bandages and add white face paint to make them look pale and ashen.

Now it’s your turn! Go to our Facebook page and share your favorite “sheet” Halloween costumes that we’ve missed. Or better yet – post your photos!

Research for Halloween Costumes out of Sheets

http://www.associatedcontent.com/article/395519/easy_halloween_costumes_made_from_a.html?cat=24

http://www.suite101.com/content/easy-halloween-costumes-from-sheets-and-clothes-a156194

http://www.thefunplace.com/halloween/costumes.html