Carmen Long
Simply Delicious
Bears may have the right idea on these cold winter days. The thought of snuggling down in a cozy place and taking a nice long nap until springtime arrives does sound appealing.
Sleep is something we all have in common. It does not discriminate, but our sleep habits do tend to change throughout our lives. Children often fight sleep – too interested in playing and afraid they may miss something. Then the teen years hit and kids enjoy staying up late and sleeping half the day away. As working adults, wouldn’t it be wonderful if employers told everyone to go home and take an afternoon nap, like they do in other parts of the world? As we get older, we may have trouble falling asleep or staying asleep at night, but nap more during the day.
As a child, I can remember trying to switch TV channels at my grandmother’s house when she appeared to be sleeping, only to have her say, “I was watching that.” She would claim she was only resting her eyes, which she did several times a day, but my brother and I would joke that she was watching the inside of her eyelids rather than the TV.
Sleep, along with nutrition and exercise, are key to the overall health of our mind and body. A core behavior of the Eat Smart, Move More initiative, sleep helps us feel renewed and recharged. Research has even shown a link between lack of sleep and an increased risk of obesity.
Make sleep one of your 2025 resolutions. Strive for the recommended 7 hours of sleep each night to help you wake up each day feeling rested and renewed.
Six Steps for Healthy Sleep
During the Day…
1. Light: Spend time in bright light (natural light or equivalent brightness) during the day.
2. Exercise: Exercise regularly for a deeper sleep. Aim for 30 minutes a day, 5 days a week.
3. Mealtimes: Eat your meals at consistent times every day..
Before Bed…
4. Avoid…: Heavy meals, nicotine, caffeine, and alcohol before bedtime.
5. Wind-down: Use a consistent routine with a relaxing wind-down to help get the sleep you need each night (7-9 hours for most adults, with same sleep and wake times).
6. Environment: Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment.
After a good night’s sleep, start your morning off right with one of these easy breakfast options.
Breakfast Bean Burrito
INGREDIENTS
- 1 -10” flour tortilla, whole wheat
- 3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
- 1 scrambled egg
- ¼ cup shredded Cheddar or Monterey Jack cheese
- 2 tablespoons of your favorite salsa
DIRECTIONS
1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese, and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.
Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!
Sources:
NC EFNEP
Eat Smart, Move More: eatsmartmovemorenc.com
National Sleep Foundation
