Cosette Jarrett – FamilyToday https://www.familytoday.com Here today, better tomorrow. Thu, 22 Dec 2016 11:26:43 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.3 https://wp-media.familytoday.com/2020/03/favicon.ico Cosette Jarrett – FamilyToday https://www.familytoday.com 32 32 5 expert tips for getting a better night’s sleep https://www.familytoday.com/self-care/5-expert-tips-for-getting-a-better-nights-sleep/ Thu, 22 Dec 2016 11:26:43 +0000 http://www.famifi.com/oc/5-expert-tips-for-getting-a-better-nights-sleep/ Stop feeling fatigued and get a better night of rest with these tips.

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Although feeling tired can be caused by stress or a change in seasons, one of the most common causes is low sleep quality.

Your ability to fall asleep and stay asleep at night largely affects the way you feel the next day, which is why getting a good night of sleep is so important. If you think you aren't sleeping well at night, it might be time to take a closer look at ways to fix that.

Here are five tips given by sleep industry experts to help you enjoy a better night's sleep:

1. Create a bedtime ritual

Sometimes it seems like no matter how exhausted you are, you simply can't fall asleep once your head hits the pillow. This is because we often take our stresses and anxieties from the day to bed with us. Fortunately, there's a better way to clear your mind and fall asleep than simply counting sheep.

Creating a relaxing bedtime ritual that you conduct each night before you go to bed can help you prepare your mind and body for a restful sleep.

The National Sleep Foundation says "A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep."

Things like enjoying a cup of herbal tea, listening to calming music and diffusing calming essential oils are all great things you could add to your ritual to create a calming atmosphere.

2. Steer clear of your smartphone

Do you make a habit of checking Facebook before bed? If so, you're certainly not alone. 70 percent of smartphone users ages 18 and above say they sleep with their smartphones next to them. Although this seems harmless, gazing into the glow of your smartphone right before you try to go to bed will counteract your efforts to try to fall asleep once you put the device down.

"People are exposing their eyes to this stream of photons from these objects that basically tells your brain, 'Stay awake! It's not time to go to sleep yet,'" says Dr. Dan Siegel, clinical professor of psychiatry at the UCLA School of Medicine.

If you're really trying to get a better night's sleep, leave your smartphone on your nightstand once you've laid down. This will help you fully relax and unwind as you go to bed.

3. Focus on the right mattress details

Although purchasing a new mattress is a great first step, many of us focus on the wrong details when it comes to mattress quality and comfort.

A salesperson at your standard brick and mortar mattress store will probably try to sell you on the mattress with the most layers and a cushioned top. Although it feels comfy in the store, the amount of mattress layers won't do you any good if they don't interact well with one another.

"Some people compare densities, foam layers, etc, but most consumers aren't interested in those technicalities. We think it's more about how the layers are put together and interact with each other, and how they balance one another"says Jas Bagniewski, Founder of Eve Mattress.

Do your research to find a mattress that works best for your specific needs. If you're sharing your bed with a spouse, be sure to consider his or her needs as well.

4. Wear your body out before bed

No matter how mentally exhausted you are, it is impossible to get to bed if your body isn't ready. Restless legs and excess energy can keep you up all night even if you feel tired enough to go to bed. This is why exercise plays such an important role in sleep quality.

If you commit to at least 30 minutes of exercise daily, your body will be able to release more of its energy and feel more worn out and ready for sleep by the time you lay down in your bed.

"Physical activity improves sleep quality and increases sleep duration. Exercise may also bolster sleep in other ways, because it reduces stress and tires you out" say the sleep experts at Sleep.org.

Even if your routine is as simple as committing to a quick jog during your lunch break or a walk after dinner, regularly exercising will help prepare your body for sleep each night. If you're strapped for time, make sure you check out these tips for making time for exercise.

5. Stick to a schedule

As creatures of habit, humans tend to thrive when we follow routines. This holds especially true when it comes to sleep quality. Creating a schedule for your sleep and sticking to it will help your body establish a healthy sleep cycle.

According to the Mayo Clinic, "Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night."

Find a time that feels comfortable for you to get to bed and try sticking to it for at least a week to start out. Setting a tighter restriction for the first week will help you establish the habit you need to consistently get to bed at the same time in the future. The same goes for your wakeup time!

Sleep troubles can be difficult to crack, but once you find ways that work, you'll be able to finally get the rest you deserve.

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8 small things that increase your chances of achieving your goals https://www.familytoday.com/self-care/8-small-things-that-increase-your-chances-of-achieving-your-goals/ Fri, 12 Feb 2016 10:58:40 +0000 http://www.famifi.com/oc/8-small-things-that-increase-your-chances-of-achieving-your-goals/ Broken resolutions getting you down? These 8 small changes can help you reach any goal.

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Although goals are crucial when it comes to personal and professional growth, broken resolutions are all too common. Past broken resolutions diminish hope that future resolutions will actually be met.

Although it may seem like the achievement of your goals stands miles away from where you are now, it's actually closer than you think when you put the big picture aside and focus on the small things. Whether your resolutions are related to your personal or professional life, the 8 small changes I've listed below can turn your hopes into reality.

1. Your smile

According to Psychology Today, the act of smiling activates neural messaging that benefits your health and happiness. It activates the release of neuropeptides that help fight off stress and releases feel-good neurotransmitters such as dopamine, endorphins and serotonin. In other words, flashing a smile is a great way to instantly boost your mood and decrease stress levels.

Although it can be difficult to muster up a smile when your anger and/or anxiety levels hit a peak, it's not impossible. At the end of their study report, Psychology Today researchers recommended things like watching a funny movie, chatting with positive friends, listening to your favorite song and taking a visit to your favorite café to inspire a smile.

2. Your inner dialogue

The way you speak to yourself plays a key role in determining your overall sense of well-being and self-worth. Focus on your inner dialogue. What are you saying to yourself when things get hard? How could you correct your automatic negative response to challenges and fears in a way that will increase your ability to overcome difficult situations?

A great tactic for this is to develop a personal mantra. This is a simple sentence you repeat to yourself to increase calm and help eliminate stress and anxiety. Rather than allowing your fears to overtake your abilities, use the mantra to help you clear your mind of negative thoughts and distractions. Use it to regain focus to work on achieving the task at hand to the best of your ability.

3. Your outer dialogue

Positive inner dialogue will set the stage to put you in a better mood and boost your confidence. From there, it will be important to focus on your outer dialogue or the way you talk to others. Constantly apologizing for your work or downplaying your successes not only makes you feel as though your performance is lacking but also negatively influences the way your coworkers and superiors perceive what you've done.

One of the tools I've used to break the nasty habit of using dialogue that downgrades my message at work is the Just Not Sorry Gmail extension. Once you've downloaded and set up the extension, you'll notice corrections when you overuse words and terms like "just," "sorry," "I think," and "I'm no expert."

4. Your hobbies

It's important to take time for things that build the person you are outside of your professional life. Creative hobbies not only help you find release from your day-to-day routine but also help you increase your creative abilities when you get back to work.

Look for ways to enjoy your favorite hobbies in your free time. If you don't have free time, make some! Understand the important role hobbies play in determining your overall success. Once you've made time to enjoy your hobbies, you'll notice how they help you decompress and restart your creative engine after a long day on the job.

5. Your posture

The benefits of good posture have been praised for years. Some of these benefits include improved breathing, decreased joint pain and overall improvement in appearance and confidence.

Although individuals know their ability to stand and sit upright positively impacts how they look and feel, finding a good starting point for postural correction can be tough.

Common treatments for poor posture include exercises, braces, chiropractic adjustments and orthotics. Orthotics serve as a fantastic starting point.

Many physicians recommend you start with an over-the-counter orthotic to gauge your initial reaction to the treatment, then move to a custom option to maintain ongoing progress.

6. Your ability to disconnect

Taking a moment to disconnect from your favorite electronics at the end of the day can improve both your relationships with others and your relationship with yourself.

In 2015 plastic surgeons saw more requests for procedures as a result of patients becoming more self-critical due to an increase in sharing photos on social media platforms, according to the American Academy of Facial Plastic and Reconstructive Surgery. Clearly, our obsession with our social apps is more damaging to our self-esteem than many of us think.

On top of the negative impact excessive device use can have on your relationship with yourself, it can also affect how you connect with others. According to a recent study, nearly 1/3 of US Internet users polled said they would give up physical intimacy with their partners for 6 months to keep the Internet.

Focusing on the people in front of you and taking a break from what's going on in the online world at the end of each day has the potential to help you strengthen the most critical relationships in your life.

7. Your water consumption

Water is one of the biggest catalysts of positive change in our bodies. According to WebMD, drinking a sufficient amount of water each day can help control calories, energize muscles, cleanse and moisturize skin and stabilize bowel function.

Healthy adult men should drink about 13 cups of water per day. For women, around 9 cups of water daily is sufficient.

8. Your acknowledgment of your successes

Last but not least, acknowledging the things you've already accomplished can help inspire and motivate you to put more effort into accomplishing the goals you've set for the future.

Start by making a list of some of your top accomplishments from the past year. From here, write down how you made each happen, what specific steps were required and what personal qualities you utilized to achieve your goal like discipline, drive, etc. Once you've done this, take a cue from tip 2 in this article, and create a mantra specific to success.

Working on each of these smaller goals is an effective way to increase your chances of achieving your larger goals.

If you have a suggestion for the list, I'd love to hear it! Let me know in the comments below.

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8 tech tips to keep your college student safe online https://www.familytoday.com/family/8-tech-tips-to-keep-your-college-student-safe-online/ Fri, 23 Oct 2015 11:56:13 +0000 http://www.famifi.com/oc/8-tech-tips-to-keep-your-college-student-safe-online/ Sending a child off to college is an exciting milestone for any parent; but with all of the excitement comes…

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Sending your kids off to college is an exciting milestone; but along with that excitement comes a new set of worries. It's important to do whatever you can to help your college student stay safe, whether in her dorm room or while surfing online. Help your student keep his personal information and high-tech gadgets safe with these eight smart moves to help keep the bad guys at bay.

1. Use privacy settings

Students spend a lot of time on the Internet; and not all of it is for class. It's fun to document the college experience with photos and tweets, but it's important to not overshare. Be smart when using social networks. Encourage your student to set social media accounts to private so that only approved friends and family can see what he or she posts. They should never post information about their location or plans for the night, and should always scrutinize selfies to make sure there's no personal information lurking in the background.

2. Don't neglect physical protection

Cyberspace isn't the only place where it's smart to lock things down: Keeping smartphones, laptops, tablets, and other pricey gadgets from walking away is also important. Most laptops come with a security slot that can link to a cable lock to prevent theft. It's worth the hassle to cable that new laptop to something a thief can't carry away. When not in use, lock other mobile devices in a secure place like a locked drawer or file cabinet. There are also small lock boxes and safes that are the perfect size to tuck away in even the smallest dorm room.

3. Trust your gut

If an email or online offer seems too good to be true, it probably is. Don't let your student fall for scams that promise a big payout for little or no effort. Warn them never to click on links or open attachments from a sender they don't know. These can let malware and hackers into the computer, where they can destroy the machine and gain access to personal information. Make sure they show extra diligence with emails claiming to be from their bank. Always check with the bank over the phone and never enter banking credentials or passwords into an email request for verification.

4. Get protection

The best anti-theft software comes with a price tag, but it's one worth paying. Laptop-tracking software like LoJack by Absolute Software helps you recover a lost or stolen laptop. Because Absolute Software has a firmware deal with major vendors, the LoJack can reactivate even if the hard drive has been wiped or swapped out. There are also tracking apps and other software available for smartphones and tablets. And sometimes your service provider can also help track down a missing phone.

5. Lockdown on all devices

Passwords aren't just for bank accounts and social media. Laptops, phones and tablets all have passcode features to protect anyone who isn't you from getting into your device and gaining access to sensitive information. Every layer of protection your student can put between himself and a hacker is helpful. Always set the passcode, and use a different code for each device. Avoid easy-to-guess codes like birthdays, birth or graduation years, and house numbers.

6. Be cautious on public WiFi

Free WiFi may seem like a college student's best friend, but some cost-free options may not be worth giving up online info through an unencrypted network. This is why your student needs to understand the risks of using an open network and how they can be avoided.

A few quick pointers: Don't check out banking information, credit card bills, or insurance accounts while using a public network. It's easy for hackers to steal login credentials over an unsecured network. If your student uses a college computer, make sure he or she is careful to log out completely from every website, as well as the actual computer, before walking away.

7. Use the right passwords

Passwords are crucial for protecting devices and information. It may seem simpler to use the same password for multiple accounts and websites, but doing so makes you vulnerable to identity theft. Encourage your student to use different passwords for each account and to make them long and complicated. The most effective passwords include a variety of special characters, numbers, and upper- and lowercase letters. They should not be variations on a name or common phrase. To keep track of complicated passwords, your student can use a secure password manager.

8. Stay updated

All of those annoying reminders you get to update your software are actually pretty important. Outdated software is one of the biggest reasons computers and devices become vulnerable to attack. When updates and security patches are released for software and operating systems, update them as soon as possible. Keeping everything up-to-date is one of the easiest ways to protect devices and personal information.

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4 ways to parent through the winding roads of teenage dating https://www.familytoday.com/family/4-ways-to-parent-through-the-winding-roads-of-teenage-dating/ Thu, 03 Sep 2015 06:30:00 +0000 http://www.famifi.com/oc/4-ways-to-parent-through-the-winding-roads-of-teenage-dating/ The rise of media influence and social pressure has left teens a bit confused when it comes to defining their…

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Few things create a more dramatic effect in a young person's life then the highs and lows of dating and relationships. In the world of social media and reality TV, how can your teen sort through the mixed messages portrayed in the media and the behavior of peers to measure his or her own experience in exploring new relationships?

As a parent, it's your job to talk with your teen and help him or her establish healthy and realistic relationship expectations during youth. Taking time to discuss these things now will help them navigate through early dating life as well as in the future when they eventually choose a spouse. To help you out as you plan your discussion, I've provided a few discussion points to guide an effective conversation.

1. Mature relationships come with age

Naturally, your teen will think he or she has it all figured out. Help them understand that dating as a teen should be a fun learning experience, not a time-consuming activity that takes away from friends, family or schoolwork.

According to Education.com, "Some believe a teen first needs to form an identity and know who she or he is before developing a healthy intimate relationship. Other experts feel that romantic relationships are a way for teens to learn more about themselves." In other words, every parent's outlook on dating will be different - and that's OK. However, no matter which side your parenting style agrees with, it's important to discuss the importance of maturity in establishing healthy relationships with your teen. More mature relationships will develop naturally as your teen gets older.

2. Media aren't usually an accurate guide

Although some media outlets like The Mindy Project and New Girl are touted for their adorable onscreen romances, the truth is most of these shows don't offer up a realistic representation of healthy relationships for teens. Although they may not instill the potentially detrimental relationship values of highly criticized works like Twilight and 50 Shades of Grey, they're unrealistic for teen relationships.

Talk with your teen about the important differences between relationships in the media and real-life. Although a wildly passionate relationship may seem like the norm in movies and in their Instagram feeds, taking things slowly and maintaining life balance are crucial components in building healthy relationships as a teen.

3. Respect isn't an option - it's a must

Respect is one of the most critical discussion points on this list. It is important that you teach your teen to both command respect for him or herself and give respect to others while dating. TeenRelationships.org provides a fantastic description for this. According to the educational site, respect means, "You value each other as you are. Culture, beliefs, opinions and boundaries are valued. You treat each other in a way that demonstrates the high esteem you hold for one another."

Share this definition with your teen then talk about what respect means to him or her. How should your teen conduct him or herself to show respect toward future dates? How can he or she set firm dating values to make sure future dates will respect him or her as well? This will be an ongoing and ever evolving subject, so make sure your teen feels comfortable coming to you with questions or concerns later on.

4. Being single doesn't mean being alone

Teens see their social media feeds filled with cute couples all day every day. Naturally, this can make any single person feel a bit lonely or out of place. Reminding your teen that now is his or her time to be with friends and family will be key to helping him or her realize that being single doesn't mean being alone. In fact, teen years are the perfect moment in a person's life to enjoy a little freedom and spend time building quality friendships while focusing on school work and nurturing individual talents through extracurricular activities.

Starting the discussion

Hopefully, these four critical discussion points have helped you come up with a base for your conversation with your teen on dating. If you have the time, it would also be worthwhile to check out the resources provided in the post like Education.com and TeenRelationships.org for additional info and insights.

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10 simple ways to help your family unplug and reconnect this fall https://www.familytoday.com/family/10-simple-ways-to-help-your-family-unplug-and-reconnect-this-fall/ Fri, 21 Aug 2015 06:30:00 +0000 http://www.famifi.com/oc/10-simple-ways-to-help-your-family-unplug-and-reconnect-this-fall/ It's time for parents to take action against their kids' electronic obsession. Check out 10 ways you can help your…

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According to research, as many as 420 million people may have Internet Addiction Disorder (IAD). Also referred to as compulsive Internet use, IAD is an impulse control disorder that can isolate those it afflicts from friends and family. As a parent, this large number hardly comes as a surprise, given that even pre-teen children are becoming increasingly obsessed with social networks, gadgets and online games. If you've become concerned with your family's electronic obsession, it's time to take action! However, your approach will determine your overall success. Rather than enlisting the short-term tactic of grounding your family members from their devices, why not commit to long-term success by offering up a season full of opportunities to do something better?

By providing a variety of fun fall activities as an alternative, you can help your family unplug and reconnect with one another this season. Ready to get started on your schedule for fun family events? Check out these 10 on-season ideas to get out and enjoy some time with your family, sans WiFi connection!

1. Brainstorm activities as a family

Call a family meeting and create a fall bucket list. To help your family warm up to the idea of unplugging, let each person choose a few activities he or she enjoys and schedule one activity per week throughout the season. If your family likes getting crafty, make a fall bucket list garland and hang it in the kitchen or another high-traffic area.

2. Jump in leaves

Jumping in a colossal pile of leaves will bring out the kid in every member of your family. Supply everyone with a rake and challenge your crew to make the biggest leaf pile on the block. Then jump to your heart's content. This activity is easy, low-budget, and gets your family working as a team to tackle one of fall's common tasks.

3. Sleep under the stars

Camping is the quintessential family fun activity. If your crew isn't up for a weekend in the woods, pitch a tent in the backyard. Either way, stargazing and ghost stories are great alternatives to the Web.

4. Go geocaching

Geocaching is a worldwide treasure hunt where you find trinkets other geocachers have hidden and hide prizes of your own for the next geocacher to find. The adventure game requires a few minutes of online time, but it shows your family how the Internet can be used in a healthy, positive way. If you want a totally unplugged day of adventure, plan a scavenger hunt.

5. Navigate a corn maze

As your kids twist and turn through a corn maze they'll forget all about their iPad and Xbox. If a corn maze isn't an option, treat your family to an old-fashioned hayride or an age-appropriate haunted house.

6. Run a race

The cool temperatures of fall make it an ideal time to run, or walk, a race. Find one that benefits a charity, and give your family a high-five for getting active and helping others.

7. Gather the neighbors

Organize a neighborhood game of touch football, host an apple-bobbing contest or throw a pumpkin-carving party. Whatever event you choose, plan it as a family and divvy up the work.

8. Make a fall scrapbook

Buy each family member a disposable camera to take pictures of your fall activities. Print the pictures and make a scrapbook that showcases how much fun it is to get out and enjoy the season.

9. Volunteer

Working together to help the less fortunate is a surefire way to come together as a family. Use a website like VolunteerMatch or JustServe.org to find local volunteer opportunities that appeal to your family.

10. Plant a family garden

Fall is the time to plant bulbs that come up in the spring. As a family, decide what seeds to plant, prepare the soil, and get dirty! Your kids can create homemade garden labels so you don't forget what you've planted.

Seasonal activities like these help you start the traditions that bring your family closer together throughout the years. On top of this, they serve as an excellent reminder to you and your family that there is more fun to be had outside of the digital world! There's no better time than the present to teach your children the value of building strong, lasting relationships with friends and family members.

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