Sleep is a prerequisite

So I have been auditing an abnormal behavior and pastoral counseling class through Trinity Evangelical Divinity School. There have been 3 weekends of classes in the past 3 months and one more weekend to go. I have been learning so much and my mind is quite overwhelmed but I have enjoyed every single minute. I wanted to share a few things on the importance of sleep that the professor shared on Friday.  

Sleep Deprivation

• Irritability

• Depressed mood

• Memory impairment

• Low energy

• Decreased concentration, Impaired problem solving

• Increase rate of accidents

• Impaired immune system functioning

• Increase weight gain

• Decreased longevity

Habits that Disturb Sleep

~Caffeine 

~Tobacco

~Alcohol

~Sedentary lifestyle -(happens because of tv, electricity...our choices over ride our bodies) Basically our bodies have no idea what is going to happen when we lay down at night, are we going to watch a show on the laptop, read a book, play on our phones.)

~Sleep disturbing bedroom-(For many of us our room is a laundry room, an office, a nursery, etc, not a place of rest and quiet)

~Erratic schedule-( Not having the same bed time every day)

~Unresolved conflict-(another reason to not let the sun go down on your anger)

~Stress

~Over-stimulation-(phones, music, computers, lights, you get the idea)

Sleep Hygiene Guidelines

*Maintain consistent sleep schedule

*Exercise regularly

*Establish relaxing pre-sleep rituals 

*Avoid caffeine within 4 – 6 hours of bedtime

*Avoid eating, nicotine, &/or alcohol within 2 hours of bedtime or during the night

*Do not lie awake in bed –( If unable to fall asleep within 15 – 20 minutes, leave the bedroom, and do a non stimulating activity, including not turning all the lights back on – *return to bed when drowsy)

*Relaxation, Imagery (Psalm 23 is a great verse to do this with)

*Use bedroom only for sleep and sex-(The Peddler and I decided when we first got married to not have a TV in our room because his mom made this comment to us and we totally agreed!) 

Alright then, on that note I am off to sleep! Good night ya'll!

Goat cheese and strawberry spread

So it's Monday and our fridge is bare. I am patiently waiting for my peapod order to arrive. 

I have to be honest, I secretly love when my fridge and cupboards are deplete of anything nutritious, I find I do my best creative cooking in these moments. 

For lunch  today I used the last strip of bacon, a little bit of pepper jack cheese and slices of apple and combined with bread for a decadent grilled cheese sandwich;)

As I stared in my fridge I noticed the half eaten package of goat cheese and a few strawberries that were starting to shrivel, (they were just staring at me with such sadness begging to be put out of their misery) and a full brick of cream cheese and my mind starting turning. Here is the recipe I just whipped together and I have to say it was yummy! 

1/2 a loaf of goat cheese

1/2 brick of cream cheese

4 or 5 strawberries-chopped small

Mix 2 cheeses together till smooth and add the strawberries and stir till mixed well.

Place a slice of apple over a cracker and dollop a small amount of the mixture on top.

Drizzle lightly with honey(I didn't have any honey but I can imagine it would be tasty)

Febphotoaday #29

Well I made it through the photo challenge and I only missed a couple days. 

Here is the last day

What are you listening to?

Listening to the Peddler's daughter read her home work which happens to be an American Girl book. I loved these book when I was her age and it's so fun to hear her read them!