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East Oregonian
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Tuesday, March, 13, 2018
Natural Ways to Get a Good Night’s Rest
(Family Features)
W
ith nearly one-third of Americans suffering from
sleep disturbances, according to research from
the Centers for Disease Control and Prevention, now is
the time to rethink your bedtime routine and consider
more natural ways to get a good night’s rest.
However, implementing those changes doesn’t have
to mean overhauling the way you live. Consider these
simple tips that can help you sleep better and longer:
Set a comfortable temperature. Making changes in
different aspects of your life to achieve better sleep is
a fine plan, but it may not make much difference if
you aren’t comfortable in your own bed. Be sure to
maximize comfort for a full night of sleep by finding
a temperature that works for you, but in general, the
National Sleep Foundation recommends a bedroom
temperature between 60-67 degrees F.
Tweak your diet. Making simple changes to what you
eat and drink can be a positive health-conscious deci-
sion, including helping you get better sleep. For exam-
ple, Montmorency tart cherries, which are available
year-round, are one of the few natural food sources of
melatonin, a sleep-regulating hormone. New research
from the American Journal of Therapeutics shows that
insomniacs who drank U.S.-grown Montmorency tart
cherry juice for two weeks extended sleep time by 84
minutes.
Consuming two 8-ounce glasses of Montmorency
tart cherry juice as part of your daily diet, once in the
morning and once at night, can help enhance your
sleep time and efficiency. It can also be added to your
favorite morning smoothie or a soothing nighttime
beverage, such as this Tart Cherry Moon Milk. For
additional information and recipes, visit HYPERLINK
“http://www.choosecherries.com/” ChooseCherries.
com.
Try bedtime yoga. Rather than scrolling on your smart-
phone or staring at the TV, consider a different routine
before heading to bed. Implementing a brief yoga
session is one way to clear your mind each night prior
to getting quality shut-eye.
Tart Cherry Moon Milk
Recipe courtesy of Amanda Paa of Heartbeet Kitchen
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1-2
6
4
1
1/2
While missing out on quality sleep can negatively
impact your health, simple changes to your lifestyle
and diet can play a role in improving the quality and
duration of sleep.
ounces almond milk
ounces Montmorency tart cherry juice
tablespoon honey or maple syrup
teaspoon ashwaganda (Indian ginseng)
dried culinary rose petals
In small pot, heat almond milk and tart cherry juice
over medium heat.
Remove from heat and whisk in honey and ashwagan-
da. Top with rose petals and drink warm.
Note: For a more frothy beverage, blend mixture in
blender before topping with rose petals.
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#14154
Source: Cherry Marketing Institute
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Easte
March 2018
Home alone?
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m
o
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Set
PAGE 7
Those difficult
family talks
PAGE 12
The Great
Spanking
Debate
PAGE 15
Louse in
the house
PAGE 13
E
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