By Kathy McEwan, Family and Consumer Sciences Agent,Foods & Nutrition, SNAP-Ed Coordinator, Southwind Extension District – Iola Office, P.O. Box 845, Iola KS 66749, 620-365-2242,        [email protected]

February is National Heart Health month, and it’s a great time to evaluate how well you are taking care of your ticker.  Most of us know that a diet rich in vegetables, fruits, whole grains and lean protein and low-fat dairy is important, as well as being physically active, controlling diabetes and high blood pressure, not smoking and consuming alcohol in moderation if at all.  An additional factor to heart health – one that is often overlooked – is getting enough sleep.  Most adults need 7 to 8 hours of sleep daily, yet more than one-third of Americans report not getting the recommended amount of sleep.

According to the National Sleep Foundation and National Institutes of Health, sleep is essential for a healthy heart. People who don’t sleep enough are at higher risk for cardiovascular disease and coronary heart disease—regardless of age, weight, smoking and exercise habits. Getting enough good quality sleep is important if you want to lower your risk of these conditions.  It’s not completely clear why less sleep is detrimental to heart health, but researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation.

The struggle to get a good night’s sleep can be real!  Sleep problems are frustrating and exhausting but with a little dedication, they do not have to be a part of your nightly routine. These tips can help you get to sleep and improve the quality of your sleep.

1. Keep a consistent sleep schedule and bedtime routine.
   Going to bed and getting up every day at the same time helps your body get into the rhythm it needs to fall asleep at night with ease. Even on weekends, try to sleep no more than one hour later than you do on weekdays.  Create your own bedtime routine and follow it.
2. Avoid too much coffee or alcohol late in the day.
   Coffee, as a stimulant, drank later in the day can keep your mind spinning way past bedtime. Also, studies have shown that once alcohol’s sedative qualities wear off, sleep quality is affected by increased and sporadic wake periods during the night.
3. Use your bed only for sleep.
   Although it is tempting to read, watch TV, or work on your computer while in your bed, this may not be best for your sleep hygiene. Train your body to associate being in bed with sleeping.
4. Decrease mental stimulation before bed.
   With frequently hectic lifestyles, many US adults often work up to the very last minute of each day without setting any time aside for relaxation. If you sense muscle tension is to blame, try practicing yoga, engaging in meditation, or using breathing exercises to loosen up your tension before going to bed.
5. Get regular physical activity.
   In addition to its important role in weight management and prevention of many chronic illnesses, adding physical activity to your daily routine can help facilitate sleep when you need it most. However, try not to exercise too close to your normal bedtime as this may lead to difficulty in falling asleep.
6. Skip the big meals before heading to bed.
   Eating large amounts of food close to bedtime can lead to discomforts such as heartburn, acid reflux, and other gastrointestinal issues. If you are hungry close to your bedtime, try eating a light snack or drinking a soothing, non-caffeinated beverage to ease your hunger symptoms and prepare yourself for a restful night sleep.
7. Refrain from long naps.
   Long naps can contribute to late night alertness and throw off your nighttime sleep routine. If you feel you need a nap, limit it to 10-15 minutes. This can provide a quick recharge from fatigue without sacrificing your sleep quality at night.
8. Manage your nicotine use.
   As a stimulant, nicotine can leave users lying wide awake at night or waking up throughout the night with cravings. It is best to avoid nicotine, yet if you are a nicotine user, try to avoid use 4-6 hours before bedtime.
9. Consider the “20-minute rule.”
   If after 20 minutes of lying in bed you find yourself still awake, move to another quiet space and engage in relaxing activities such as reading or listening to calming music. Once you begin to feel drowsy, try to go back to bed again.
10. Make a to-do list and then “park” it for the night.
    Work, financial issues, and many other life worries are enough to keep our minds spinning late into the night. Instead of focusing on these sources of anxiety, try writing a “to-do” list before bedtime to remind yourself where to pick up the next day.

These strategies are inexpensive fixes to sleep issues that can offer many health benefits. If falling asleep continues to be difficult, talk with your physician about other options to help you get a good night’s sleep.

For more information, contact me in the Southwind Extension District office at 620-365-2242 or by email at [email protected].

Mercy Hospice hosted an English tea for Mrs. Lorna Carlton’s
102nd birthday on January 12.

Mrs. Carlton, staff and residents of Guest Home Estates, and friends
from First United Methodist Church of Fort Scott enjoyed Typhoo English tea, butterfly cakes, scones, tea sandwiches, and cream berry trifle to the singing of Elvis impersonator.

From an article written about Mrs. Carlton from fellow First United Methodist Church Member Jan Hedges:
Mrs. Carlton’s parents were born and raised in England. Lorna was born in Atchison, Kansas, on January 14, 1916. She came to Fort Scott for her senior year of high school to get courses in typing, shorthand, and music. Mrs. Carlton completed her senior year and
one semester of junior college.

She especially appreciated learning how to read and write
music from her music teacher Dr. Nichols.
Lorna worked at Western Insurance for 17 years.

Later in life, Lorna played the piano in the
Senior Swingers Band for 19 years. The band played in different homes, the community center, Memorial Hall, and Buck Run Community Center. She still plays the piano with gusto
for her fellow Guest Home Estates residents.

Lorna married Homer Mix in 1938 and had two children, Cristine and Curtis. She later married Huburt (Bud) Carlton in 1981.

Mrs. Carlton has outlived both of her husbands and
children. She has three grandchildren and 11 great-grandchildren. Friends Jackie and Allen Warren and the staff of Guest Home Estates care for her now.

Lorna’s room is decorated with several of her daughter’s paintings, plants, and flowers. She loves flowers and misses working in her flowerbeds. She was in a quilting group at the Bronson
Methodist Church where they used stitches she calls “dainty.” Since she is left-handed, she was responsible to quilt the corners.

Mrs. Carlton has played the piano, taught Sunday School, and
cooked and baked for many church functions at the Bronson United Methodist Church and the First United Methodist Church of Fort Scott over the years.

Lorna’s love of life still radiates from her smile after 102 years. At her birthday tea, she insisted on dancing to “A Fool Such as I” by Elvis Presley.

Lorna’s advice on being 102, “keep smiling every
day.”

Mercy Hospital Fort Scott is an acute care hospital with 46 licensed beds, offering comprehensive medical, surgical,
OB/GYN, pediatric, home care and hospice services. Inpatient care is provided with 24/7 physician coverage. In 2017,
Mercy Hospital Fort Scott received The Leapfrog Group’s prestigious A rating. Mercy Clinic Fort Scott is located on
hospital grounds as well as Mercy rural health clinics in Arma and Pleasanton.
Mercy, named one of the top five large U.S. health systems in 2017 by Truven, an IBM Watson Health company, serves
millions annually. Mercy includes 44 acute care and specialty (heart, children’s, orthopedic and rehab) hospitals, more
than 700 physician practices and outpatient facilities, 40,000 co-workers and more than 2,000 Mercy Clinic physicians in
Arkansas, Kansas, Missouri, and Oklahoma. Mercy also has outreach ministries in Arkansas, Louisiana, Mississippi and