I love my sleep, but I often do not get enough of it. Work, kids, worries and stresses all contribute to my poor sleep habits. And, I often eat late after taking care of everything else in my day. Can you relate?
Did you know we spend about a third of our lives sleeping? That’s about 26 years of sleeping in an average lifetime. Sleep is an important aspect of creating a good daily routine. And, quality and quantity are both important when it comes to sleep. Without enough sleep our bodies aren’t able to function properly.
Research shows you are at increased risk for high blood pressure, cardiovascular disease, obesity and several other disorders that can be improved or even avoided with quality sleep.
So, how much sleep do you need? Even though the amount of sleep required for each of us to have a productive day may vary, researchers have found that most adults need between seven and nine hours of sleep a night. (The National Sleep Foundation has recommendations for the amount of sleep infants through adolescents need.) How many hours of sleep are you getting each night?
Try following some or all of these tips to help improve your sleep quality and quantity:
• Stick to a sleep schedule, even on weekends.
• Avoid naps if you are having trouble sleeping at night.
• Exercise daily.
• Practice a relaxing bedtime routine, such as reading a book or listening to soft music.
• Wind down and relax a few hours before bedtime.
• Avoid cigarettes, alcohol and big meals before bed.
• Eat a healthy breakfast every morning.
Breakfast is often overlooked when it comes to a healthy lifestyle. Breakfast literally means “to break the fast” of not eating overnight.
According to Lynell Ross, a psychology-trained certified health and wellness coach and nutritionist, “When you eat a healthy breakfast, you feel energized and go through your day making healthier choices, giving you the energy to exercise and take care of yourself, so you sleep better at night.”
Breakfast is important as it kick starts your metabolism, helping jump-start your calorie burning, and gives you energy to accomplish your goals for the day. Research recommends 30 grams of protein at breakfast. Some good options for a high-protein breakfast are cottage cheese, eggs, peanut butter, oats and bacon. Below is a recipe for easy five-ingredient overnight oats.
Peanut Butter Overnight Oats
This easy peanut butter overnight oats recipe is made with only five ingredients. It is naturally sweetened, vegan, gluten-free and so delicious. It is not freezer-friendly, and it will keep in the refrigerator for two to three days.
Ingredients:
• 1/2 cup unsweetened plain almond milk (or other dairy-free milk, such as coconut, soy or hemp)
• 3/4 tablespoon chia seeds
• 2 tablespoon natural salted peanut butter or almond butter (creamy or crunchy, or use other nut or seed butter)
• 1 tablespoon maple syrup (or use coconut sugar, organic brown sugar or stevia to taste)
• 1/2 cup gluten-free rolled oats (steel cut or quick-cooking oats do not work well)
• Toppings (optional) such as banana slices, strawberries, raspberries, flaxseed or additional chia seeds
Instructions:
1. To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter and maple syrup, and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in the almond milk.
3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.
4. The next day, open and enjoy as is or garnish with desired toppings.
Optional: You can also heat your oats in the microwave for 45-60 seconds (ensure there is enough room at the top of your jar/bowl to allow for expansion and prevent overflow), or transfer your oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.
Extension office
The Colorado State University (CSU) Extension office in Archuleta County is located at the County Fairgrounds at 344 U.S. 84.
We are open to the public Monday through Friday from 8 a.m. to 4:30 p.m. (we close for lunch from noon to 1 p.m.). Stop in and say hi, call the Extension office at (970) 264-5931 or email cindi.galabota@colostate.edu.
To learn more about the many programs, resources and services offered by CSU extension, visit https://extension.colostate.edu.
CPR and first aid classes
CPR and first aid certification classes are offered every other month at the CSU Extension office, generally on the third Monday and Wednesday from 6 to 10 p.m. The cost for the classes is $80 for combined CPR/first aid and $55 for CPR, first aid or recertification. Call the Extension office at (970) 264-5931 to register.
Check out the online option on our website, https://archuleta.extension.colostate.edu/.
Archuleta County Realtor Education Day
Join Archuleta County Weed and Pest Supervisor Ethan Proud and other local experts for an Archuleta County Realtor Education Day on April 17 from 9 a.m. to 3:30 p.m. at the CSU Extension building located at 344 U.S. 84.
This program is approved for four continuing education credits. Registration information to come.
This free event is hosted by CSU Extension.
Field to Freezer Course
Colorado Parks and Wildlife will be holding a Field to Freezer Course on May 16 and 17 at the CSU Extension building located at 344 U.S. 84.
Trained professionals will teach you how to responsibly care for and process the meat from any big game ungulate in Colorado. Participants must be at least 16 years old. Visit https://forms.gle/owfhB5R8PTpYYHGGA to register.
There are limited spots available. Applications are due by May 9.
