May 2026 Health & Wellness

May is Better Sleep Month

Take the Leap to better Sleep! 

Impact of Poor Sleep: Regularly failing to get enough sleep is associated with increased chronic inflammation and a shorter life expectancy.

  • Health Issues: Insufficient sleep, which is considered to be less than six to seven hours each night or poor-quality sleep can lead to higher A1c levels, indicating a risk for diabetes, and can impact immune system health.
  • Cognitive & Physical Decline: Lack of sleep causes grogginess, reduced concentration, and impaired physical performance. 

Key Advantages of a Full Night’s Sleep:

  • Improved Brain Function and Mental Health: Sleep consolidates memories, improves learning, and enhances problem-solving skills. It helps regulate emotions, lowering the risk of anxiety and depression, and reduces stress levels.
  • Physical Health and Disease Prevention: A full night’s sleep strengthens the immune system and lowers the risk of heart disease and stroke. It also helps regulate blood sugar levels, reducing the risk of Type 2 diabetes.
  •  Weight Management: Adequate sleep regulates hormones that control appetite, helping to manage body weight and reduce cravings.
  • Physical Performance and Recovery: Sleep allows the body to repair tissues and muscles, leading to better athletic performance, higher energy levels, and reduced injury risk.
  • Increased Safety and Focus: A well-rested brain has faster reaction times, reducing the risk of accidents and improving focus at work or school.

Key Tips for Better Sleep

  • Establish a Routine: Go to bed and wake up at the same time daily.
  • Optimize Environment: Create a dark, quiet, and cool bedroom environment.
  • Limit Stimulants/Alcohol: Avoid caffeine 10 hours and alcohol 3 hours before bed.
  • Disconnect: Stop using electronic screens at least one hour before bedtime.
  • Improve Sleep Hygiene: The National Council on Aging suggests that taking time to relax before bed can improve sleep quality. 

When to Seek Help
Experts generally define insomnia as taking 30 minutes or more to fall asleep or being awake for 30 or more minutes during the night at least three times a week. If sleep habits negatively impact daily life, consider consulting a healthcare professional.

Foods that help you sleep are rich in melatonin, magnesium, or tryptophan, which aid in muscle relaxation and sleep cycles. Key foods include tart cherries, bananas, almonds, fatty fish, oats, warm milk, kiwis and fermented dairy. Consuming these in the evening helps stabilize blood sugar and boosts sleep-promoting hormones.
  • Tart Cherries / Cherry Juice: A natural source of melatonin, helping you fall asleep faster and stay asleep longer.
  • Bananas: High in magnesium and potassium, which help calm the nervous system and relax muscles.
  • Almonds and Walnuts: Excellent sources of magnesium, which reduces cortisol (stress hormone) and promotes relaxation.
  • Fatty Fish (Salmon, Tuna, Mackerel): Packed with Omega-3 fats and Vitamin D, which improve sleep quality by boosting serotonin production.

Ingredients:

  • 2 Tbsp. olive oil, divided 
  • 1 red onion, diced 
  • 2 carrots, diced 
  • 1 bell pepper, diced 
  • 1 lb. ground turkey 
  • 3 garlic cloves, minced 
  • 1 Tbsp. chili powder 
  • 2 Tsp. ground cumin 
  • 1 Tsp. paprika 
  • ½ Tsp. dried oregano 
  • 1 28-oz. can of diced fire-roasted tomatoes 
  • 2 cups chicken bone broth 
  • 1 medium Hannah sweet potato, peeled and diced 
  • 1 15-oz. can of red kidney beans, drained and rinsed 
  • Salt and pepper to taste 
  • Optional: Greek yogurt, lime, shredded cheddar, and/or brown rice, for serving 

Instructions:
1. Heat 1 Tbsp. of olive oil in a large Dutch oven or pot. Once hot, add diced onions, carrots, and bell pepper. Sauté vegetables until softened and onions until translucent, about 5-7 minutes.  

2. Add remaining olive oil and ground turkey. Crumble and cook the turkey until it’s no longer pink. Season with salt and pepper. 

3. Stir in garlic and cook until fragrant, another 2-3 minutes.  

4. Stir in chili powder, cumin, paprika, and oregano. Cook for 1-2 minutes, until very fragrant.  

5. Pour in tomatoes and chicken bone broth. Stir until completely combined. Bring the chili to a simmer, then stir in sweet potatoes and kidney beans. 

6. Cook over a medium simmer until potatoes are tender and flavors have melded, about 35-40 minutes. 

7. Serve over brown rice, if desired. Top with your desired amount of Greek yogurt, lime juice, and shredded cheddar.

Enjoy!  

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