Thanksgiving Dos and Don’ts

Thanksgiving is the kickoff to the holiday season. It’s a time for family and fun. However, often times Thanksgiving can be paired with last minute stress and family feuds. Luckily, we’ve created a list of Do’s and Don’ts for this Thanksgiving.

DO: Arrive on time.

If an invite states 5pm dinner, you should be prepared to sit down and eat at 5pm. The worst is waiting for people to still arrive when the food is fresh out of the oven. Arriving late is can be inconsiderate to the host and other guests. If you anticipate being more than 10 minutes late, best to call or text your host if possible.

DON’T: Arrive early.

The host needs that extra half hour to finish getting the house ready, and trying to entertain a guest while setting the table, and testing the turkey really isn’t a good look.

DO: Be thankful.

It is THANKSgiving after all. If you’re a guest, bring a little something and be sure to thank the host for all the time slaving away in the kitchen. If you’re the host, accept gifts graciously, accept compliments on the meal (everyone is their worst critic, but guess what? Guests won’t notice unless you point it out!), and accept help cleaning up afterwards. It’s only fair; you did the majority of the cooking after all.

DON’T: Be rude.

It is important to be considerate.  If you’re counting calories, don’t announce it. It only stresses out the other guests, and you know full well what kind of food is served at a Thanksgiving dinner. If you have an allergy, ask beforehand what kind of food will be served. By the same token, if you don’t like something, don’t eat it. There’s no need to be pushing it around on your plate for all to see.

DO: Engage in conversation.

It may have been a while since the family got together, so it’s always nice to catch up. Some lighthearted dinner conversations could include; the food, movies, travels, and even family.

DON’T: Use Thanksgiving as a time to push your ideas.

The family dinner table is not a time to be discussing politics, scandals, or a child’s report card. Occasionally, these topics can lead to an uncomfortable atmosphere for all parties involved.

DO: Invite friends and new neighbors.

Being the new kid doesn’t get any easier the older you get, especially if you are moving into a neighborhood around the holidays. Amidst unpacking and figuring out directions to the nearest grocery store, the holidays can easily sneak up on us. Be kind, and extend an offer to the new neighbors down the street. In a similar manner, young adults may have family in another state and may not be able to go home for Thanksgiving. This is especially true if they are saving up for a flight home come winter break, so be sure to extend the offer to your young adult and single friends as well.

DON’T: Overbook Thanksgiving.

As a host, be resourceful about who you invite into your humble abode, while keeping in mind that you only have one turkey that feeds 10. Trying to rearrange seating and plates can be an added hassle that no one wants to deal with on Thanksgiving.

DO: Manage your time.

As a guest, visiting a couple families on Thanksgiving is not out of the ordinary. Although overwhelming, it is important to manage your time. Each family has individual traditions, and has worked tirelessly for a fantastic Thanksgiving meal. Therefore, it is important to mingle and stay awhile. After all, nobody likes a dine and dash.

DON’T: Overbook yourself.

It is easy to get caught up in all the running around from house to house. However, it is more important to enjoy yourself and your company rather than doing everything. Just thinking about it gets tiring.

DO: Get some shut eye.

It’s easy to get pulled in to all the excitement surrounding the holidays. However, trying to make a full Thanksgiving dinner AND deal with the in-laws can tire anyone out. It is important to get a fully rested 8 hours of sleep prior to the big day. One way, is to sleep on a Tanda mattress. Guaranteed to make you fall asleep fast, and stay asleep.

 

 

Daylight Savings

Spring ahead, fall  back. Twice a year we change the clocks to either gain or lose an hour of beloved sleep. We wind the clocks back in the fall and gain that much needed extra hour of shut eye. In the spring, we lose an hour and are all of a sudden sent into a tailspin of rushed obligations and sleep deprivation. Understandably, it is easier to get accustomed to that extra hour in the fall – or so we think. Any time change can throw the body off balance, and changing the clock in the fall makes our days shorter and the nights longer with people getting up an hour earlier than they are used to.

It takes about a week to adjust to the shift during daylight savings time for both the fall and spring. Meanwhile, here are some tips you can start in advance to make the transition a bit easier.

  • Start adjusting ahead of schedule
    • Adjust your sleep schedule by 10-15 minutes for a few days before the end of Daylight Savings Time.
  • Exercise
    • Although it is easy to give in the snooze button, waking up to exercise is a good way to kickstart the day. Exercising, particularly in the morning, releases serotonin in the brain, which helps the body adapt to the time change.
  • Wake up at the same time
    • Keeping a regular sleep schedule helps regulates the body. After a while, your body will get used to the rhythm of going to sleep and waking up at the same time every day.
  • Avoid alcohol and caffeine
    • This one should be simple. Alcohol and caffeine can interfere with sleep. If you already have trouble falling asleep, avoiding these two items can aid in sleep.
  • Resist the nap
    • It is best to avoid taking a nap during Daylight Savings Time, because it may make falling asleep for the night more difficult. If you really can’t avoid a nap, it is recommended to take a power nap that is no longer than 20 minutes.
  • Avoid late night snacking
    • Eating too late at night can cause indigestion, which may lead to insomnia as your stomach works over time to digest. It is best to finish dinner a few hours before bedtime.
  • Relax
    • If all else fails, it is important to remember to relax. Stressing and worrying about not being able to fall asleep can actually keep you up longer. Don’t worry, eventually sleep will come. If it doesn’t, it may be important to consult a doctor because you may be suffering from a more serious sleeping condition.

Rise & Shine, Becoming a Morning Person in 10 Steps

Jealous of those supposed early birds who can get out of bed with ease while the rest of us begrudgingly roll out? You are not alone, many people have a love-hate relationship with mornings but there are ways to adjust your routine to make you a morning person.

  1. Catch them Zzz’s

As much as we wish we had more time to sleep this is actually important as getting 7-9 hours of sleep is essential to our health. Sleep has shown to help retain important information, heighten concentration, lower blood pressure and stress levels, and lead to better metabolism.

  1. No Screens in the Bedroom

As much as we all love watching some reality TV before bed (Below Deck anyone?), the blue light emitted from electronics, especially cell phones, laptops, and tablets can wreak havoc on your sleep cycle. If you can’t have no screens in bed, try and limit it to as few as possible or restrict access to at least an hour before bed. If not, adjust the brightness to as low as possible (some phones have a blue light filter that works off sunrise-sunset schedule).

  1. Lay Out Your Clothes the Night Before

While you might not be in elementary school anymore, laying out your clothes the night before will make you feel more confident for the next day.

  1. Create a Nighttime Routine

Create a ritual (read a book, brush your teeth, go to bed) you repeat night after night in a specific order. Your body will get used to your nighttime routine and know it is time to shut down and go to sleep.

  1. Don’t Hit that Snooze

As annoying as some alarms can be, get up when your alarm goes off because you might say 5 more minutes, close your eyes and boom, its 30 minutes later and you’re running around like a chicken with their head cut off because you’ll be late to work.

  1. Get Up at the Same Time Every Day

Ever wake up a couple minutes before your alarm clock? That’s your internal clock and it can be thrown off as simple as sleeping in too long over the weekends. If not, by getting up around the same time every day, you can develop this internal clock where the alarm is just there as backup plan.

  1. Mentally Plan Out Your Day

Got those morning blues? Right when you wake up, mentally plan out your day so you can prepare yourself. Have something to look forward to in order to get you through the day.

  1. Meditate

We’re not saying you need to get up and go to yoga at the crack of dawn, but mediating for 10 minutes in the morning before you start your day can help you feel a little jumpstarted for the day.

  1. Grab Some Nosh

They were right; breakfast is the most important meal of the day. In the morning, we usually feel rushed and don’t have time to grab some grub. However, breakfast gets your day going and kickstart your metabolism, giving you more energy throughout the day.

  1. Carpool with a buddy or coworker

Having some company in the morning will help you ease into the morning and sharing that time with other people will make sure you’re on time—giving you a reason to get up on time in the morning.

 

Are you converted morning person? Let us know what worked for you in the comments below.

Beat Jet Lag

Jet lag occurs when you have traveled through time zones causing fatigue, headaches, and sleep problems among others. Jet lag is the body’s natural response to the disruption of its circadian rhythms, which is involved in many psychological processes but most importantly, our sleep-wake cycles. Now while it is easier to travel west than east, the Sleep Health Foundation has put together some tips in beating jet lag. By the end of this post, you’ll be an expert and ready for all of your travels.

Adjusting to the Time Difference

  • Going to a different time zone can be hard on the body. While it might be 9 p.m. where you are it is already midnight at home and your bedtime was an hour ago. To help combat those feelings, you need to reset your body-clock closer to the new time. Traveling east to west, you need to delay your body clock, so wake up a couple of hours later and go to bed later. But if you are traveling west to east, you need to wake up earlier and go to bed earlier.

Short Trips—Stay on Home Time

  • If you are going to be away from home for less than 3 days, you should eat and sleep at the same time you do at home and try not to go outside when it is dark at home.

Be Prepared

  • Coming prepared to make your flight experience more comfortable will help to overcome jet lag. Bring earplugs, an eye mask, and a neck pillow. Stay hydrated during your flight and wear comfortable layers of clothes that are easy to remove and put back on if you get hot or cold.

Say No to Pills

  • While some people might swear by them, taking sleeping pills can render you immobile, increasing your chances of Deep Vein Thrombosis (DVT). Sleeping on a plane usually involves broken sleep so when you do wake up, get up, wiggle your ankles and toes, do the hokey pokey, and that’ll get your blood flowing.

Become a Local

  • This doesn’t mean knowing where everything is after 5 minutes or trying all the local food you can in 1 hour; it has to do with adjusting your body clock. Your arrival time is more important than your departure so do as the locals do. Eat when they do and go to sleep when they shut their eyes. An important factor in resetting your alarm clock is sunlight so if you are trying to stay awake, get outside as much as you can!

Take a Short Nap

  • We know that sleep experts say napping is bad for your sleep cycle (but those siestas do sound appealing), but napping is a useful tool if you are having a hard time staying awake until night time in your new destination. When you take your nap, set your alarm and don’t sleep for more than 2 hours; making sure you’re awake for at least 2 hours before you go to bed. So don’t take a nap at 8 p.m.

Do Some Exercise

  • We get it, you’re on vacation and want to indulge, and this is your time to not feel guilty about not hitting the gym. But it is proven that getting the blood pumping will help revitalize you on your arrival and reset your body clock.

How else do you beat jet lag? Let us know in the comments below!

What Do You Wear to Bed?

This isn’t that type of conversation but what you wear to bed makes a difference in how you sleep. It is not only the comfort and fit of your pajamas but the psychological effect of changing into your specific bedtime clothes. Even going to bed in the same sweats you’ve been wearing while binge watching TV all day can make it difficult to transition into sleep.

Since temperature effects how you sleep, what you wear to bed is just as important.
Cotton
Like a dependable pal, cotton is the usual go to as people are comfortable with this material. It’s easy to care for and soft to the touch. But this material can be problematic if you get hot or have night sweats. Does anyone want to get up in the middle of the night to change out of damp or wet pajamas?

Flannel
A first choice in cold weather, flannel is warm and breathable as well as being soft and durable. It’ll keep you cozy but if you sleep with a lot of layers on top or with a heavier blanket or quilt like I do, flannel will heat you up like a slow roasted chicken in the oven.

Silk
We usually think of silk as being a more luxurious type of sleepwear but it is good at thermoregulation—it keeps you warm when you are cold and cool when you’re hot. This slinky material is problematic though if you like to sleep on satin sheets creating a slippery experience that’ll keep you up during the night. Also, silk tends to have a higher price tag and the delicate handling isn’t always the most practical.

Polyester
This fabric is no longer the outcast of sleepwear fabric as it can be blended with other materials (cotton) to increase softness and durability. It is great for the moisture-wicking properties it contains.

Bamboo
These fibers are hypoallergenic so allergy sufferers, this might be perfect for you. The fabric is soft, silky, and biodegradable (how environmentally conscious of you). Like polyester, it is good at wicking moisture away.

Au Natural
You are not alone, a lot of people like to sleep in the nude and feel more comfortable with nothing between them and their sheets. Studies have shown that you sleep better when you sleep cool so sleeping this way can be an effective and alternative to keep your body temperature lower.

How to Sleep with Sunburn

Sunburn occurs when we are overexposed to ultraviolet (UV) light, which causes our skin to not only appear red but become swollen that is hot to the touch. In addition, it can be painful, tight, and itchy, and severe burns can cause even more symptoms like headaches, fever, and chills, making it even more difficult to fall asleep.

Now while the first thing to do once you are burned is to get out of the sun, here are some tips to help you feel a little better, and maybe a bit better rested.

Moisturize

  • We’re not just talking about lotion here; after a cool shower, pat your skin and apply some aloe vera (moisturizer with vitamins A and E work as well)—it is both moisturizing and cooling. Helpful tip when looking for and applying aloe vera, find one that is 100% and chill it in the refrigerator for some extra cool relief.

Drink Plenty of Water

  • This might seem like an obvious one but it is important. Sunburn draws fluid to the skin, increasing your chances for dehydration so drinking plenty of water throughout the day tends to be a good idea.

Wear Loose, Breathable Clothing

  • Wearing constrictive clothing can cause you more pain so it generally helps to wear clothing made from cotton.

Apply Hydrocortisone

  • If you have itchy, swollen skin, hydrocortisone will definitely help relieve those symptoms and they come in convenient applications such as ointments, creams, sprays, and lotions.

Take an Aspirin or Ibuprofen

  • These anti-inflammatory medications can help to reduce swelling, redness, and discomfort. (Follow the label for all directions and side effects when taking this medication).

Don’t Rub Ice on Your Skin

  • We get it, you’re hot, ice is cold, and it should cool you down. But don’t do it! Putting an ice cube on the sunburnt part of your skin can cause more damage. Experts say to stick to a cool bath or shower or a cool compress to help reduce the pain.

Got any more helpful tips and tricks? Leave it in the comments below!

8 Foods to Aid in Sleep

Ever get those late night cravings but have a hard time falling asleep afterwards? Try one of these 8 foods instead:

  1. Almonds
    • Almonds are a magnesium rich food that increases the quality of sleep and act as a muscle relaxer.
  2. Lettuce
    • Lettuce contains lactucarium, which has sedative properties.
  3. Tuna
    • Tuna is high in B6, which the body uses to make melatonin and serotonin. It also aids in regulating the body clock.
  4. White Rice
    • White rice is high on the glycemic index, quickly raising blood pressure, making it easier to fall asleep.
  5. Honey
    • Honey is a natural sugar that slightly raises insulin, allowing tryptophan, an amino acid that is a precursor to melatonin, to enter the brain.
  6. Hummus
    • Chickpeas are rich in tryptophan as well as folate and B6. Folate helps regulate sleep patterns, while B6 regulates the body clock.
  7. Cheese
    • Cheese is high in fat so use sparingly. However, cheese also contains calcium that helps the brain use the tryptophan found in dairy to produce melatonin.
  8. Bananas
    • Bananas are perhaps the most nutrient dense before bed snack. They contain tryptophan, magnesium, and potassium.

 

Bon appétit & sleep tight!

Beat the Heat

It is scientifically proven that sleeping cooler means sleeping better. Here are some tips and tricks to cool down in the summer heat.

  • Take a cool shower
  • Wear loose, breathable pajamas
  • Use blinds to keep the hot sunlight out during the day
  • Try a damp compress
  • Invest in a cool-to-the-touch mattress
  • Unplug gadgets
  • Stay hydrated
  • Remember, heat rises, so get low
  • Avoid using the stove
  • Ditch your partner for the night

Drinks for Bed

It’s easy to reach for a nightcap when you have trouble falling asleep. However, those alcoholic beverages will not actually aid in sleep. They may help you fall asleep faster, but alcohol close to bedtime is linked to having a less restful slumber. You may wake up more throughout the night and have more nightmares. So rather than reaching for a nightcap, why don’t you try one of these natural drinks for bed?

Milk: although more commonly given to children, a glass of warm milk can provide a warm, calm feeling throughout the body. Milk also contains tryptophan which can aid in inducing sleep.

Chamomile Teathis tea is the Tanda teams bedtime drink of choice. Chamomile is a nerve relaxant and mild sedative promoting relaxation.

Tart Cherry Juicecherries contain melatonin which helps regulate sleep.

So if you have trouble falling asleep, try one of these beverages…. Or all three.

Top 5 Reasons Sleep is Important to Your Health

  1. Heart Health
    Sleep is directly compatible with a healthy heart. Lack of sleep can increase stress hormones in the body. This leads to an overworked heart sometimes resulting in high blood pressure or even heart attacks.
  2. Keeps You Thin
    It’s true, sleeping well regularly can keep the pounds off. Sleeplessness increases appetite and depresses the feeling of being full. Lack of sleep can also make it difficult to say no to junk food.
  3. Mood Boost
    Not sleeping enough can leave you feeling stressed or frustrated. Long term effects on mood include depression, lower self-esteem, and increased anxiety.
  4. Increased Productivity & Focus
    Getting a good night’s sleep increases short-term memory in adults. Adequate sleep is directly correlated to an improved skill set as well as higher test scores and improved attendance. It makes sense, if sleeping less lowers your immune system and makes you irritable, it may be more difficult to focus and be productive.
  5. Improves Relationships
    Not getting enough sleep lowers libido. But aside from that, lack of sleep makes you more emotional and amplifies negative emotions making it harder to maintain positive relationships.

Don’t believe me? Get more tips & tricks here!