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Better Sleep for Increased Productivity

March 10-16 is Sleep Awareness Week. Sleep is something that we often overlook due to all the busyness of life. People have very hectic lives and as such we overlook the very simple thing that will improve how we feel. It is ironic that sleep awareness week starts the same day that we spring forward and lose an hour, due to the start of daylight savings time.

Get Your Sleep On

Our mental health and wellbeing depend on sleep. The quality of sleep we have affects our day-to-day activities. Adults should typically get around 7-9 hours of sleep. Teenagers should get slightly more; around 8-10 hours. The added technology, after school activities and early school start times for teens adds to the sleep challenge. Getting good grades in school are dependent on quality sleep. Teens cannot focus if they are sleep deprived.

We have all heard about the blue light from devices that make it harder to fall asleep. The use of cell phones and tablets that emit this blue light affects melatonin. That is why it is recommended to stay away from the devices at least one hour before bedtime. In this day and age, so many of us rely on these devices.

Other factors can hamper a good night’s rest like having caffeine close to bed time, not establishing a regular sleep schedule, drinking alcohol close to bedtime, the mattress we sleep on and room lighting and temperature.

Did you know? It is best to sleep in a room that is as dark as possible. A darker room helps with circadian rhythm and increases the quality of sleep.

Get Your Sleep On

Improving sleep habits will take some effort and time but is well worth it. Considering that healthy sleep makes for a productive day and helps to reduce stress and aid in weight loss. Clearer thinking and more alertness are also gained with better sleep. It also helps our heart health. Waking up after a good night’s sleep elevates mood, helps with focus and productivity.

Sleep tips

  • Disconnect from devices at least an hour before bedtime
  • Get out of bed if you cannot fall asleep in 15-20 minutes
  • Darken the room as much as possible
  • Change sheets often and freshen pillows
  • Limit caffeine and alcohol before bed
  • Exercise increases quality of sleep
  • Set a regular sleep schedule

Image credit: Olya Adamovich from Pixabay

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Leap Into February, 2024

Black History Month

February is Black History Month. 2024 is a leap year, so we have 29 days to show our pride. Reflect on the contributions of African Americans. Consider where we came from and where we are today.

Alexander Miles created automatic elevator doors. Making for a safer elevator experience by lessening fatalities from people falling down the elevator shaft. Mary Van Brittan Brown co-invented the home security system. A much-needed necessity in the world today, which gives peace of mind, both while at home and away. Other inventions like the ironing board, traffic light, caller I.D. and call waiting are just some of the inventions by the Black community.

Superbowl Sunday

February 11, 2024- Kansas City Chiefs vs San Francisco 49ers

Watch Your Heart

February is Heart Awareness Month. Take time to pay attention and watch out for your heart health. Exercise and healthy diet are two ways to maintain health.

Along with heart health, in February there is Black Love Day and Valentines Day. February 13th celebrate Black Love Day with your sweetie and remind them just how much they mean to you. Not only romantically, but also BLD highlights love for the Black community as a whole. Don’t forget about friends and family.

Valentines Day is on February 14. Another way to guard your heart health with displays of affection. Show your love for your partner and include family and friends.

International Week of Black Women in the Arts

February 7-15 is a week to recognize and celebrate Black women in the arts. This includes movies, art and music. Women are still facing equality issues as it relates to compensation for their talents. Black women are still not being paid in equal amounts like their peers.

Art by African American women is not displayed at exhibits the same way it is for people of other demographics. Women who are performers in music are underpaid in the industry. Even though they have made great strides in this area, it is still not equal to actresses of other nationalities.

If you are interested in learning more, research Black artists. If you have a favorite artist, share with people you know. Another way to support Black female artists is to buy pieces of art by them. Spreading the word is a way to support their contributions and achievements.

Happy Birthday

Happy Birthday Aquarians and Pisces.

Image Credit: Photo by Elena Mozhvilo on Unsplash

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Happy February 2023

Football Fans- Super Bowl Sunday

February 12th

Kansas City Chiefs and Philadelphia Eagles

Feb 13- Black Love Day

Black Love Day is about all kinds of love. Be it love of Black culture, romantic black love, love of African American people. Any kind of admiration for Black creatives, musicians, performers, inventors, entrepreneurs, etc. Alternatively, some will celebrate their special someone on this day instead of Valentine’s Day. Show love on this day and think about how we can instill more peace and less hate in the Black community. We have Ayo Handy-Kendi to thank for this celebration of Black Love. Practice self-love and forgiveness. Take a moment to share your personal stories of affection/admiration for African American people on social media. Volunteer, educate others and/or support African American businesses. Celebrate in a way that is the most meaningful for you.

4 Ways to Keep Your Relationship Strong
4 Ways to Keep Your Relationship Strong

Heart Awareness Month

February is the time of year we focus on heart health. Even though we focus on taking care of it all year long. It is an important organ and I know we don’t think about it, but it works hard for our entire body. The heart pumps blood through our arteries to all the vital areas it needs to go. Without proper heart function, we can have health problems. Some of these may not be obvious at first. The heart symbolizes love, so we should show our bodies some love. Nourishing ourselves with healthier foods to contribute to better functionality is the key. Exercise also helps to keep the blood flowing and bring oxygen to our heart.

Feb 14- Valentine’s Day

Valentine’s Day is usually a day for couples to celebrate and show their love for each other. February 14th is one of the top spending holidays. You will see people wearing red or pink. A lot of flowers, candy, balloons, jewelry, personal gifts and dinner dates will be had on this day. Everyone shows their token of love in different ways. You may have a personal ritual that you partake in on Valentine’s Day to show your love. Send you Valentine’s Day wishes to yoru closest friends, relatives and loved ones.

Image by Jill Wellington from Pixabay

Feb 18-Birthday of Luis Muñoz Marín

Puerto Rican Flag

Luis Muñoz Marín was the first governor to be elected in Puerto Rico. He was re-elected 3 times. The Puerto Rican native was instrumental in efforts to improve farming and housing on the island. In addition to his political pursuits, he was a journalist. The airport in PR is named after him, as well as part of 116th Street in Spanish Harlem, NY.

Feb 20- Presidents Day

In 2023, President’s Day is February 20th. Take this day to learn about the past presidents. Finding out what happened and how these men changed America will help to understand some of the customs of the present day. Do you know how cherries are associated with today? Hint; think George Washington.

Feb 26- Pistachio Day

Pistachios are nuts that come in several varieties. Buy these shelled, roasted, unsalted or without the shell. Although these nuts provide health benefits, be careful not to eat too many. Pistachios are packed with protein and fiber. Therefore, they help in losing weight. By keeping you feeling full, they help you to consume less. Pistachio’s aid in lowering high blood pressure and high cholesterol. Try incorporating these into your diet and see the changes in your health. They are also good for heart health.