“How Emme Lentino Pursued Her Dreams On the World Stage”
Emme Lentino has stamps on her passport and a big heart for people. The singer-songwriter, actress and model has made a lifetime of hitting the road and taking big leaps of faith.
You might say she has “road trip magic,” to borrow a line from “Drive All Night,” a track from her latest, available on iTunes and Amazon Music. The release of “summer this, summer that” is a triumph – a mix of upbeat and soulful tunes for your next adventure. The pursuit of her artistic dreams has taken her across the United States, and even overseas to New Zealand.
She was born to an artistic and supportive family in Salem, Oregon. She started performing at the age of six and composing songs when she was only 10 years old.
The artist is always looking for a stage to inspire others.
Setting the Stage: The Early Years
As a performer, Lentino has many influences, from classic rock to modern pop. The Beatles, Norah Jones and Ed Sheeran all shaped her taste in music. She writes and sings straight from the heart. However, more than other artistic influences, her time spent in the theatre formed her artistic style. She performed across 30 states for the Missoula Children’s Theatre. Her first big leap of faith came with a move to New York City, where she played Lucille Ball in an off-Broadway production.
“I learned early on to use my imagination, says Lentino. “My mind was opened to another world through these stories and plays and characters I portrayed. My songwriting style I believe is partly inspired by my theatre background.”
Her creative talent flourished under the bright lights of New York. She collaborated with talented individuals across music and TV, going back and forth between New York and California. In addition to playing Lucille Ball, her songs were used on ABC’s One Life to Live and All My Children.
However, it hasn’t always been an easy road.
The artist spent time living out of her car in San Diego. She is grateful for the experience, looking back on it.
“I met many kind and generous people,” says Lentino. “I also met many who were struggling much more than I who didn’t have the comfort of a car to stay in… that really humbled me.”
A Leap of Faith: New Zealand
After the move to New York, Lentino was no stranger to leaps of faith. She would make another after meeting her late husband Tony – moving to New Zealand with him. The move to New Zealand is an important marker for the artist.
The cultures of New York and New Zealand could not be more different. She went from taking the subway to being surrounded by beautiful scenery.
She adjusted by being of service and teaching music to young children. Lentino has been working with youth since she was a teenager herself, and her lyrics show a passion for making a difference in the lives of young people.
Lentino’s story is one of loss, inspiration and finding yourself again. She tragically lost her husband to cancer in 2016. Her single “Seasons of Life,” written after her husband’s passing, is an anthem for anyone going through difficult times.
She credits her faith with helping her heal after tragedy.
“My faith and my music in combination have gotten me through many tough times,” says Lentino. “It is also because I have always believed that things get better.”
The singer-songwriter is currently signed with the Robert Bruce Agency and a featured artist for the Heart of Indie Radio, which celebrates unsigned artists. The music education platform provides opportunities for aspiring musicians with the help of partners such as Stax Music Academy in Memphis, TN.
The project is a subsidiary of Hands of Grace – Rae of Light, and supports Texas Children’s Hospital, Shriner’s Hospital for Children and suicide prevention programs.
As the co-host of the Eddie and Emme Show, Lentino interviews talented musicians eager to share their message with the world. She is excited about the opportunity to help young artists promote their music.
The artist likes to refer to her Twitter, Facebook & Instagram followers as a global family. Always on the move, she spends her time traveling from London to New Zealand, and back again.
What is next for Lentino? She expects new music to be released in 2020 and is collaborating with people all over the world.
The global traveler offered words of encouragement to young artists looking to follow in her footsteps.
“My advice is to know your core values,” says Lentino. “Write them down. Make a dream board, write down your goals. Surround yourself with friends and family who can nourish your soul. Be adventurous! If the opportunity to move for a job or project comes up – be open. Ask the right questions; and listen to your heart. You just never know what tomorrow may bring – that in itself is truly exciting!”
With the passing of Buffalo Bills superfan Ezra Castro AKA Pancho Billa, the NFL fandom was reminded just how fragile life can be. Fans and players of all teams came together to mourn a man that loved his team, family, & everyone that came in contact with him.
Thirty nine years is not enough for most people, but in those years Ezra gave a lifetime worth of kindness and love. After every kind act shown to him, Ezra was shocked & often humbled at the kindness that people gave him. He never got that people thought he was a big deal and downplayed his importance. In a social media world where the need for attention and self importance is the norm, Ezra was a regular guy and a breath of fresh air.
When Greg Dresko and I did our podcast with Ezra, it was obvious he did not feel good but he rarely cancelled anything. Even on his bad days he would do interviews with a smile. After our podcast I created a prayer night for him that Greg & I promoted. Literally thousands of people got involved praying for Pancho and all of those battling cancer. We did a second one not too long ago that was also greatly supported. People really cared and it was inspiring.
Buffalo was the perfect team for Ezra. It is a team that is set back in the time of the old AFL. A team that has not yet been ruined by the greed of NFL owners who’s only loyalty is to the money they can make. They have an old stadium, the second lowest ticket prices in the NFL, and a raucous loyal fan base. While everyone else changed, Buffalo didn’t. It is a special place.
With fancy, expensive stadiums pricing out many fans, the Bills are stuck in a wonderful time warp that allows for a foundation that continues to come to the games year after year. A loyal following that braves bitter cold and wind to support their Bills. From Jack Kemp to Joe Ferguson, to Jim Kelly to Andre Reed, the Bills rich tradition is steeped in a blue collar us against the world mentality. What an amazing place.
I don’t think any fan base or team other than Buffalo could have survived losing 4 Super Bowls while still coming back with dignity and grace. Through all of the jokes and taunting, winning 4 conference championships is still among one of the greatest achievements in NFL history & they are very proud of it.
Ezra & the Spirit of Buffalo:
In true Buffalo Bill spirit, Pancho Billa battled until the end. Just like Steve Tasker making an amazing play in a Super Bowl that had long been lost, Ezra never gave up. Adversity was what Ezra faced each day after being diagnosed with stage 4 cancer. Even in his darkest days he would show a positive, caring spirit that inspired so many. We DM’d each other on Twitter and his last message to me was a smiling emoji with a halo over his head. He knew. He also though remained positive asking people to never quit praying for a miracle. Giving up was never an option.
In reality the biggest gift Pancho Billa gave to people was the way he handled his illness. Even with social media bringing out the worst in people, he showed a spirit of pride and kindness that touched so many. He remained positive at the worst of times inspiring us all to not take ourselves too seriously. In a world where many get angry at the drop of a hat, he showed a calm passion and compassion for others during his fight.
The Power of NFL Fans:
Ezra reminded NFL fans everywhere that we are not gang members or part of a football militia that should hate anything not affiliated with our teams. He showed that in reality we are all on the same team of life and that football is a fun outlet & family to belong to. Happiness, health & supporting each other during the best and worst of times is what life is about. We all saw how our hearts are more powerful than any owners money or new stadium. It’s about the fans and the amazing relationships that we create from being fans. The simplest of things.
How I’ll Remember Ezra & You:
What I’ll remember most about Ezra, was how he brought everyone together. For a moment in time fans in New England and Oakland were on the same team. Dallas and Philly fans prayed for a miracle together and people began to realize all of the petty arguments and hate was not what being a fan was about. It’s a willingness to help when hope is hard to find, and being there to support and love someone during great times as well as their darkest hour.
Many of you have really touched me with your sincerity and compassion and I’m very proud of everyone. Your kindness touched Ezra and helped him and his family get through such an unspeakable tragedy. As much of a gift people felt Pancho was, he felt the same about you. He brought out the best in all of us and it sure felt good.
How to Keep His Legacy Alive:
If you really want to keep his legacy alive, lets be like him. Give as much as you can to others and show kindness with a calm spirit. As Ezra once said, “don’t bring flowers to my funeral. I hate flowers. Bring backpacks full of school supplies for kids”. Think of others first, and show love and appreciation and support to one another. Most of all do it without judgement or opinion. Love completely without complete understanding. What an amazing legacy that would be. And nothing would be more pleasing to the great Pancho Billa.
Florence Carmela is “In The Spotlight”✨ with Jon Bon Jovi’s Soul Kitchen
“Together, WE can make a difference…. One SOUL At A Time.”
JBJ Soul Foundation
What can you say about a man who not only creates music that millions of people enjoy and spent the better part of their lives swooning over. That Musician, Songwriter, and Philanthropist Jon Bon Jovi; along with his wife of almost 30 years Dorothea; have created an amazing Foundation that helps thousands of people through out The United States. The organization is The Jon Bon Jovi Soul Foundation and it is hands down one of the best Foundations out there!
The JBJ Soul Foundation assists and supports the efforts to shed light on the issues of hunger and homelessness in our country and to produce community awareness as well. It is a non profit organization that does all this and much, much more. The Foundation has helped provide assistance and support in several states across the country for so many people who are struggling, including our veterans. Jon says that his wife Dorothea should get the credit since she is the one that has been doing most of the work to make their Foundation a success.
Their overall mission is to help those who are in need of food & shelter. They currently have two JBJ Soul Kitchens that provide nutritional, hot meals to people in need in his home state of New Jersey. The meals are paid for by a small donation (whatever can be provided by the customer) or by volunteering in the Community Restaurant, to pay it forward in a positive, productive way. Recently, both Soul Kitchens locations in New Jersey, in partnership with The Murphy Family Foundation has provided free meals to furloughed Federal Workers who were in need of a hot meal.
This is truly an amazing organization! If you are looking for a cause to get behind, lend your support or donate your time and money to I suggest you look towards the JBJ Soul Foundation, their partnerships and all the incredible projects they are currently working on.
If you would like more information on the JBJ Soul Foundation and Soul Kitchens go to
1-21-19 IN THE SPOTLIGHT WITH ACTRESS ROSANNA ARQUETTE✨
I love nothing more than talking to talented and creative artists with a story to tell or a cause they feel passionate about. Recently on a quiet Sunday morning, I had the pleasure of speaking with the Actress, Rosanna Arquette.
She is not only talented, creative and beautiful, but the actress; along with the entire Arquette Family; has found a way to keep the spirit of their beloved sister Alexis alive. Rosanna, along with her siblings David, Patricia, and Richmond created The Alexis Arquette Family Foundation in memory of their sister Alexis Arquette and is committed to the care and support of the LGBTQ+ community.
Alexis, who was transgendered, passed away on September 11, 2016 and was a bright light with a beautiful heart and an artistic soul. While speaking with Rosanna I realized how much she and her entire family deeply miss Alexis and want to keep her memory alive.
Rather than remembering her on the anniversary of her death with sadness, Rosanna explained “we have a big dance party every year on September 11th to celebrate her life” in just the way Alexis would want it with a lot of laughter, music and memories.
The actress also shared with me that they are trying to raise money for the Foundation explaining “Patricia was working on that (raising funds) last week, and that’s what we’ve all been trying to do and its not been easy.” This is something they are currently working on for the Foundation, so it will continue to provide counseling, medical intervention and services for those in need.
The Alexis Project is a true partnership between The Alexis Arquette Family Foundation and the Violence Intervention Program, also known as VIP, at the LAC+USC Medical Center. For more information on how you can support The Alexis Arquette Family Foundation & The Alexis Project visit AlexisArquette.com
For more information on Rosanna Arquette go to RosannaArquette.com to see interviews, videos, photos and the many projects she is currently working on.
After the last Super Bowl, I made a decision to write more on a national level. Even though I knew something on every team, I realized I had to have in depth knowledge on all of them so I’ve spent the last 6 months analyzing each team.
As many of my new followers are finding out, I think for myself. I’m not a homer and I just don’t go by what others say. I actually try to do research and base my decisions on facts and not hope or any biases I may have. It doesn’t matter if I like or dislike the player or the team; I tell it like it is. In today’s sports world that is rare, and at times not very popular but that’s why people follow me. Be entertaining, be right, and be honest I say.
First off I love history and I LOVE the AFL. It was before my time but I’m fascinated by it and Buffalo was definitely a part of those AFL days. They’ve also put their stamp on the modern game as well. From Jack Kemp to Joe Ferguson to Joe DeLamielleure to Jim Kelly, the Bills have an amazing tradition. John Madden says to this day if an old AFL team gets into the Super Bowl, surviving members of the AFL will often call them before the game to wish them luck. It still matters.
Even though a dreaded ex is from upstate NY, I’ve learned to really appreciate the people there. Resilient and hearty and they love their football. When it comes to the NFL it’s hard to find better fans. With some of the worst weather in the country, to be a football fan in Buffalo means to be there through wind, rain or snow. I’ve forgiven Scott Norwood but boy I wish they would have won one of those Super Bowls.
When I began looking into the Buffalo Bills 2018-19 season a few months ago, it was amazing for me to see how so many national publications and writers had them doing so badly in 2018. Sports Illustrated was the harshest. They eventually had the Bills going 2-14 and getting the #1 pick for next years draft after being the worst team in the NFL. I read other national publications and they didn’t have much better of a tale. Even biased Bills fans that were writers were not very happy with their prospects. I decided to again, look into the Bills of 2018-19 to see if I had missed something because I never thought they were that bad. Let’s take a look at their position players and see if we can figure out if they are as bad as the experts say and if I dropped the ball on this one.
How to Prognosticate a Teams Season:
The problem with 90% of prognosticators in my opinion is that they only look at how good the team is. I think it’s more complicated than that. I think you evaluate an upcoming season by 3 things; how good is the team, how tough is their schedule, and how tough is their division. Take the Raiders for instance. Two years ago they had the second easiest schedule in the NFL and went 12-4. They won a lot of close games against a lot of bad teams. Last year they had the second hardest schedule and went 6-10. Let’s face it, if you have a bad game it’s a lot easier to beat the Cleveland Browns than the Eagles or Patriots. Now lets look at these 3 things in regards to the Bills.
The Bills signed free agent AJ McCarron. Most feel he’s a stopgap for the Bills and I agree. I see him more as a backup than a starter but he will do in a pinch. I never thought Nathan Peterman was much of a prospect to start in the NFL, but wow I still remember his game at Death Valley when Pittsburgh beat Clemson for their only loss of the year. Tyrod Taylor was never the answer in my mind and the Bills agreed, but is Josh Allen?
There are two camps for Josh Allen; those that think he will do well, and those that think he has bust written all over him. I personally think he was a horrible pick but time will tell. In his last year at Wyoming he was average at best. Three times he threw for under 92 yards in a game and only once did he throw for over 234 yards and that was against Gardner-Webb University. I just don’t get how a QB can be average in a smaller college conference and then all of a sudden be a world beater in the NFL. Again, time will tell who is right. He has a powerful arm and that can’t be debated, but accuracy and reading defenses will be his challenge.
ESPN did a great article showing just how bad the NFL experts and teams had become in drafting players and the position they drafted the worst was quarterback. If you are tall and have a big arm, it seems that you are an NFL QB prospect.
I still remember years ago being kicked off of a large Oakland Raiders website for pointing out how newly drafted Jamarcus Russell was going to be a big bust because he struggled so badly against pro style defenses in the SEC. Three years later that site apologized to me and asked me to come back (always follow people that are right most of the time). That being said I think McCarron handles the QB position for at least part of the year if not most of it. Injuries do happen though and I’m sure Allen will play some this year.
In the last 3 years, Buffalo’s running backs have lead the entire NFL with 4.6 yards per carry. New offensive coordinator Brian Daboll will have to rely on LeSean McCoy to man this offense like he did last year. McCoy is still one of the best in the league. A very underrated signing that Bills writers need to talk more about is the signing of veteran Chris Ivory. He’s a physical runner who makes plays and is a great backup for McCoy.
If Kelvin Benjamin is your third option you have a nice array of WR’s but when he’s the #1 option, you may have problems. The wildcard is Zay Jones who has been a huge disappointment so far and had a bizarre domestic issue to deal with. Tight Ends Charles Clay and Nick O’Leary will definitely get their targets with a very average group of veteran WR’s in the fold.
Here is where most experts say the Bills are in trouble. Some feel versatile Ryan Groy will take over at center if newly signed Russell Bodine doesn’t work out. Bodine didn’t exactly wow the NFL starting for the Bengals. After guard John Miller struggled and was benched, Vlad Ducasse took over at right guard for the rest of the season and played fairly well, but in the spring he’s been at mostly left guard. If Groy goes to center, Ducasse will be a key player at the guard position. Rookie Dion Dawkins played well at left tackle last year. There are still questions on who plays where and the pre season will clear that up.
Now let’s look at the bright spots of the Bills and it starts with the DL. The Bills way overpaid for DL Star Lotulelei, but he’s good against the run and that was a weakness last year for the Bills. Harrison Phillips out of Stanford was a sleeper pick in the third round. As with most Cardinals, he is well coached, physical and makes plays. He’s not much of a pass rusher but he’s excellent stopping the run. I love this pick and with he and Star in the game, running against Buffalo probably just got a lot tougher. Bill’s fans will love Phillips personality as well. He was a fan favorite at Stanford.
Kyle Williams has lost a step but he’s still an excellent player. Trent Murphy has to get healthy but he can help if and when he gets on the field. Shaq Lawson is the key. The hopes are for him to have a breakout season to help the pass rush and I like him to improve his numbers.
Buffalo traded up for Tremaine Edmunds and head coach Sean McDermott has handed the keys of the defense over to the 20 year old. Edmunds was an uber athlete at Virginia Tech with an amazing football IQ. As a kid he actually began breaking down film with his father, ex NFL tight-end Ferrell Edmunds. The Bills hope he will be a mainstay at MLB for years to come. Matt Milano was a pleasant surprise and he will man the left side spot and hope to continue to improve. The right side will be wide open for competition with 34-year-old Lorenzo Alexander hoping to start.
The Bills have excellent versatility with safeties Micah Hyde and Jordan Poyer leading the way. They are good in coverage and against the run. Tre’Davious White had a great rookie year and he can only get better. Vontae Davis was signed in the off-season and is recovering from groin surgery which sidelined him for much of last year. With the depth of the Bills DB’s, this will be one of the best groups in the NFL if Davis can regain form.
I like their coaching staff, and if they can stop the run and put consistent pressure on the QB, this could be a really good defense. There are a lot of holes in their offense and that is going to be an issue off and on all year.
Schedule & Division:
Now the bad news. The first 8 games of the Bills schedule are brutal. They will have road games with Baltimore, Green Bay, Minnesota, and Houston, and then have home games with New England, San Diego and Tennessee. If some how and some way the Bills can go 3-5 or 4-4, they could get into the playoffs. In the final 8 games, they have very winnable contests playing the Jets and Dolphins twice each, and hosting the Bears and the Lions. They will also host Jacksonville and play at New England.
The AFC East scares no one outside of New England and even they are not the same team they once were. The Patriots should win the division but the Bills could sneak into the playoffs with some breaks and a huge year by their offense. These are all big ifs. If Tom Brady gets hurt or breaks down at 41 years old, this division is very wide open.
At 9-7 last year, the Bills snapped a 17-year playoff drought but it wasn’t as magical as some are laying it out to be. The AFC last year was not very good and it took a miracle 50-yard TD pass by Bengals QB Andy Dalton on 4th and 12 with 49 seconds to go in Baltimore for the Bills to get in.
That being said I see a 7-9 season. I think if McCarron plays over his head and they get some momentum in the first half of the season, a miracle playoff journey could happen with a 9-7 record. Worst-case scenario is they tank in the first 6 games and struggle the rest of the way and go 5-11. With this defense I doubt that happens. The Bills are also one of those teams that always seem to have their share of injuries and bad luck so it could get ugly fast if they don’t stay healthy.
That first half schedule though is a killer and you will know what kind of season the Bills will have after week 6. Next year the Josh Allen show will start and you will see what the near future will hold. It won’t be pretty but the Bill’s hope to shock all the experts and grind out as many wins as possible in 2018-19 in the hopes for another taste at the post season. Everyone in the AFC has some sort of issue so there is much hope in Buffalo. This is the NFL kids and even though it may look like a pipe dream, crazier things have happened.
On his show on 95.7 The Game, Greg Papa answered any and all questions about his departure from the Raiders. It was definitely must listen to radio.
Marc Badain the President of the Oakland Raiders texted Greg Papa on July 2nd stating that they had to meet in person. Papa met Marc on July 5th and at lunch Marc said they were not going to bring Papa back. Greg wondered why now and Badain said he bought Greg a few years by defending him. I’m thinking this firing in late July is a big bite me to Greg. It’s near impossible for him to get a gig doing NFL games so late in the year other than a few here and there.
“On January of 2014 I heard the Raiders were going to interview Mike Shanahan for head coach. The interview didn’t go great so I didn’t think it would happen, but I said it was beyond my comprehension that Mike Shanahan could be interviewed because Al loathed him. Rod Woodsen and Bill Romanowski were campaigning for Shanahan to be the head coach and I couldn’t believe it”.
In his first meeting with Badain when he was first hired, Badain said that Greg had to patch things up with Mark Davis. Greg stated that he called Mark Davis early the next morning. He said the call did not go well after he said he would not apologize to Mark for his comments about Mike Shanahan. Davis hung up on him. Papa has admitted that he warned the Raiders that he would quit if Shanahan was hired and that put Mark over the edge. He said that he felt like he was public enemy number one after that and was taken off some of the things that Al had always wanted him to do. He saw Davis once and said hi to him and Davis ignored him and just walked on by.
Papa Calls Out Blogger’s/Podcaster’s With the Wrong Information:
Greg said the misinformation that was written about by bloggers was comically wrong. “I’m not much into social media but Boy, some of the crazy stories were so wrong”. He stated that he never was asked to go to Las Vegas and he never said that he would not go. In fact he admitted that he would have gone and that flying to Vegas for the weekend and doing a game was no big deal to him.
Why Greg Is So Loyal To Al Davis:
Al was loyal to the end. Former Raider executive John Herrera probably said it best in a 2012 interview with SFGATE. “Al was so demanding. He would sometimes call you at 1 am just to see if you were on the ball and if you did what he asked you to do. There were no cell phones back in the day so we had to be around our home phones when we weren’t at work. Once he trusted you and knew you’d do a good job though, you had a friend for life. He helped people financially, personally and if you didn’t need help he made sure you got tickets when you wanted them”. These stories are still refreshing in a day and age when few can do something nice without posting a video of it on social media.
That’s the relationship Greg Papa had with Al Davis. Unlike the great Bill King, Al became close to Greg. Greg was the new guard in announcers. Fans started to change and most wanted their announcers to be more “homers” than objective and Greg fit right into that mold. He would criticize at times, but rarely was he super negative about the Raiders where Bill King at times would be brutally honest if they played poorly. Greg became very close to Al who appreciated his loyalty and some publications have stated that Greg was a possible front office hire for the Raiders in the future. “Al was like a second father to me,” Papa said. Many in the media said Greg was the semi mouthpiece of Al when Mr. Davis became very ill.
It must have been hard for Mark Davis to watch his father be so close to some people. The stories about how Al treated Mark at times are uncomfortable to listen to. Let’s face it; if Al thought a lot about his son he would have been in an important job in some capacity. Instead the only job Mark Davis has really ever had in his life is some minor PR jobs for the Raiders.
Who Is In the Wrong:
Probably no one. I don’t think that Mark Davis is a bad guy but he had pretty much little to no work history and now he owns an NFL team. To be fair, running a business is really difficult even with a lot of experience. Mark Davis wanted respect and loyalty from Papa and let’s face it; Papa doesn’t respect him.
I get what Greg is saying. I love my dad and I’m loyal to the nines. In fact in my first 2 years in business, 2 businesses my father despised wanted to work with us and I declined. Let’s be real; Mark and Al Davis probably weren’t Ward Cleaver and the Beaver, and Mark’s actions prove it. Like I always say, actions show a man’s heart, and their words are the B.S. to cover over those actions.
I greatly respect Greg Papa and I understand. You remember being down or just starting out and someone takes a chance on you and you make it and it’s something you never forget. In today’s world that type of loyalty means little to nothing to some people. People only look at if that person can help them or not. To Papa it meant everything.
Greg also see’s one of the greatest minds in pro football history pass away and his new boss is his son who never had much to do with the team and has little or no job history in 6 decades of life. I’m sure underneath Greg wasn’t too happy, or impressed.
I feel bad for Mark in a way. I can also see Mark’s side and it must have been hard to watch Greg get so close to his father. I don’t blame Mark Davis for wanting to be his own man but I think there are a lot more motives to all these changes than that.
Greg Papa has now gone the way of Hue Jackson, Amy Trask and John Herrera. The changing of the Al Davis guard is pretty complete. The 300-pound gorilla in the room that no one wants to talk about is the complicated relationship between Mark Davis and his father. He wants to literally start over in Las Vegas while pushing the reset button. Davis needs to realize in the NFL world he has to earn his way and earn respect. With popular Greg Papa, he obviously didn’t.
Mark Davis is trying to find himself as a person and as an owner. Today’s cynical and shallow age is a hard place to do it in especially if you are in your 60’s. And what I found out is that a radio announcer would lose a job he loves beyond measure for the loyalty of a man, and the very person who is firing him for his loyalty is the son of that man. This is a lot deeper than anyone wants to admit.
Nothing is more frustrating than not being able to go to sleep, but there is hope. More and more studies are showing that proper sleep habits or “sleep hygiene” is as much or more important that medications in fixing your sleep. There are many things you can do to help without medications! The following tips can help you attain the quality sleep you need. If you are a Type-A person that can’t let go of things, those days need to end for you. Be it exercise, baths, or whatever makes you feel relaxed, it’s time to lower the stress and increase the sleep hours with good quality sleeping habits.
Why 8 hours of sleep is important:
Most adults need 8 hours of sleep. Research has shown that the average American in 1900 got about 9.2 hours of sleep a night. The average American in 2018 gets about 6.8 hours of sleep. It is predicted that only 60% of all Americans sleep enough hours each night. With everyone eventually getting electricity, radios, television; and now smart phones and laptops; there is way too much keeping us alert at night. A good night sleep releases various hormones, can elevate your mood, keep you sharp and alert, and make you feel rested so that you can take on your day. For adolescents growth hormone is released as well.
An important thing to remember is that the longer you sleep the deeper you sleep. If you need 8 hours of sleep and you only sleep 5 or 6 hours, the 2 hours of missed sleep at the end may have contained important deep sleep to make you feel refreshed. The two types of deep sleep are Stage 3 and 4 Delta sleep, and REM sleep or Rapid Eye Movement sleep which is dreaming. In the sleep field we like to say Delta sleep restores the body, REM sleep restores the brain and emotions.
If you don’t fall asleep within 20 minutes, get out of bed and do something boring in another room until you feel sleepy. Do not eat or drink in bed!
Sit quietly in the dark or read something very boring in another room. Don’t expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up. If it takes you longer than 20 minutes to go to sleep, you also may be going to bed too early. Some people stay in bed for 10-12 hours a night but only sleep 6-7 hours so they should go to sleep later. As we said before, the longer you sleep, the deeper you sleep.
Don’t take naps unless absolutely necessary
This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, make sure it is less than one hour, and before 3 pm, or your sleep at night may be affected. Even a short nap though can decrease your sleep at night. Each person is different. If you just can’t get enough sleep, power naps are used often to help you, so if you don’t have insomnia, taking a short nap is a great idea so restoring you somewhat. When you take a power nap, the brain will often go into REM sleep quickly which helps to restore you. I use them often.
Get up and go to bed near an hour the same time every day and night respectively
Even on weekends! For instance if you sleep from 11 pm to 7 am every night, try to do that on the weekends too. When your sleep cycle has a regular rhythm, you will feel and sleep better. Staggering your sleep times will make sleeping consistently difficult and sleep deprivation will usually occur. You will then often feel fatigued and tired.
Refrain from exercise at least 2-3 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine-free tea, or do light relaxation exercises or stretching. Do whatever works for you. (Make sure to do this outside the bedroom).
STAY OFF OF THE INTERNET WHEN YOU SHOULD BE SLEEPING!!
This is self-explanatory. If you have insomnia then obviously do not text, or talk on the phone in bed. If you do, you then train your brain that when you are in bed it’s now time to be alert and on the phone. Don’t use your laptop to do work in bed. Do not sleep with your cell phone next to you. Instead put it away from you so that you can’t get to it. I charge it on my nightstand where I can’t reach it. Every tiny text or notification is not going to change your life. Getting a good night sleep will. I have very few notifications on my cell. I don’t need them for social media or basic apps.
Only use your bed for 2 things; no TV, eating or reading:
Refrain from using your bed to watch TV, eat/drink, pay bills, do work, or read. This is so that when you go to bed your body knows it is time to sleep. Sex and sleep are obviously the only exception.
Stay away from caffeine, nicotine and alcohol at least 3-4 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, and some prescription and non-prescription drugs can contain caffeine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep. If you snore or have apnea, alcohol will make it worse. Do not take OTC cold remedies (that I can’t name) to make you sleep. They have a rebound effect that will make you sleepy the next day, and also if you do sleep, it may decrease the amounts of Delta and REM sleep.
If needed, Have a light snack before bed
If you eat early and your stomach is too empty, that can interfere with sleep so a light snack may help you. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which may act as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended. If you have reflux problems, try to sleep on your left side, and don’t eat near bedtime.
You can take a hot bath 90 minutes before bedtime
Some people enjoy taking a hot bath near bedtime. This will raise your body temperature, but it is the drop in body temperature afterwards that help some people sleep.
Make sure your bed and bedroom are quiet, cool, and comfortable
SUPER important. A very warm room may feel comfortable, but it will make sleeping difficult because it will increase your body temperature. That’s why during hot days in the summer, it’s part of the reason why it’s so hard to sleep. A cooler room along with enough blankets to stay warm is recommended because it will increase your bodies melatonin production and bring you to a state of sleepiness. If light in the early morning wakes you up, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a white noise machine.
Use sunlight to set your biological clock
Soon after you get up in the morning, make sure that you create a lighted environment. The sunlight and activity can increase seratonin levels which will elevate your mood and also make you more alert. This will tell your brain that it’s time to get up. (i.e. open the curtains, electric lights, sunlight by going outside, etc…) If you travel a lot, it’s imperative that you stay out in the sun during the day as much as possible. This will increase seratonin production and greatly help your jet lag and listless feeling that many business travelers experience.
In ending, to sleep well you will need to create a cool environment, and have consistent quality sleeping habits. We all have different personalities; and some are more anxious or “Type-A” than others; but don’t make sleep such a stressful event that it makes sleeping even more difficult. People that sleep well don’t think much about it because their quality sleep habits have become second nature to them. If you’re a worrier and think about things over and over in bed, then take these suggestions to heart to improve your sleep. Some people have had difficulty sleeping and poor sleep habits for years, so this may take time. You are the key to getting a good night’s sleep and creating proper sleep hygiene. REMEMBER, EVERYONE IS DIFFERENT SO DO WHAT WORKS FOR YOU AND YOUR SLEEP WILL IMPROVE SOONER THAN YOU THINK! Be positive and consistent with these changes and you too can sleep well without much worry.