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.
In the beautiful seaside city of Southport in Merseyside, England, a scared 13-year-old girl first became aware of a monster that was literally attacking her. After begging her parents to take her home, she stayed in the hospital for days. At a time when Olivia; or Livvy as her friends and family call her; should have been thinking about cute boys and spending time with her friends, she now realized that she was in for the fight of her life.
Livvy found out she had Cystic Fibrosis. Cystic Fibrosis is a progressive, genetic disease that causes persistent lung infections and limits a person’s ability to breath. In people with CF, a defective gene causes a thick, sticky buildup of mucus in the lungs, pancreas, and other organs. Year’s ago it was a death sentence with many passing away in their teens, but now the lifespan has been increased to 50 y/o with research increasing that number every year. In the U.S., famous former NFL Quarterback Boomer Esiason started a CF foundation that has raised millions for research after his 2-year-old son Gunnar was diagnosed with the disease. Gunnar is now 26 and is an advocate for CF with a fantastic website. Below are both websites to these highly regarded advocates.
“I grew up an only child,” Livvy explains. “And that was mainly because my parents were afraid they’d have another child with CF. The kids at school never teased me but I was in the hospital every 3 months, which made it hard to make close friends. When people tried to get me to tell them what was wrong with me, I’d always tell them I had an asthma condition”.
When you have CF, it is a constant stress in dealing with the people around you as well. “I got my first boyfriend at 16 and even though he understood my disease, he kept it away from his parents fearing they would no longer allow him to see me. When he would visit me in the hospital he would have to lie about my condition. I’m 29 now and I have an understanding boyfriend but I still feel a pressure from his family thinking I’m not good for him because I can’t have any kids”.
Not only do patients have to fight the stigmatism of having a terrible disease, but they also have to endure a daily ritual of medications and treatments. Few diseases take this much effort to keep oneself healthy. Another characteristic of CF is low body weight and depressed growth. Many with CF look much younger than they are due to this factor.
The Daily Battle:
The daily routine for a CF patient is a grind that can’t be compromised. “I wake up hopefully after a good night’s sleep” Livvy says. “A good night for me is waking up twice to cough up mucus off of my chest. A bad night is when I wake up every hour, or not being able to sleep at all due to the coughing”.
Treatment starts right after she wakes up as she takes 2 medications through a nebulizer called an eflow, which delivers the medications rapidly. This takes half an hour. She then has to try and do breathing exercises to bring out more mucous which seems never ending. She then takes another type of inhaler and tries to get a bite to eat. “I also have CF related diabetes which makes eating consistently really important”. After breakfast she takes more medications, which includes prednisone, which helps her breathing, but it can worsen her diabetes and thin her bones.
Something Livvy has discovered is that being physical fit and going to the gym for an hour a day is essential for improving her health. “I have to go every single day or my lungs suffer because of the mucous buildup. When the mucous starts to build up it’s just like I’m drowning. I do mostly cardio on a treadmill, an incline, or a rowing machine, as well as lift weights. When I return home I eat a high caloric lunch to keep my weight up and drink an Ensure supplement”.
The rest of Livvy’s day is an interval of taking medications to keep her lungs open and to eliminate the mucous, which makes breathing easier. In between these treatments it’s also important to continue to eat enough calories to keep her weight up, and then checking her insulin to make sure it’s at a normal level.
”I hate going into the hospital for a 2 week course of IV therapy, which mentally can wear me out. Even though I am lucky enough to be able to drive home between treatments, I do have to sleep there. That leaves a lot of time by myself as we all have our own rooms on the CF ward”.
Whenever profits are placed over patients, the patients always lose. Such is the case for the latest CF drug that has not been released in the UK yet because the drug company and the governmental agencies are fighting over a price. The patients that need the medications wait and can only hope of getting a drug that could greatly help their condition while rich people in suits push papers and look at dollar signs. The drug companies obviously want to get every pound or dollar that they can out of the selling of the drug, and the governmental agency wants to pay as little as possible. “All I hope is that I don’t die before the drug is finally approved” says Livvy. “On bad days my lungs are bordering on now needing a transplant and I get frustrated. It’s ok to have a bad day and to feel bad, but you have to rebound. I can quit or just keep working hard to keep as healthy as possibble and try to be positive. I choose the latter”.
(below is a video of a day in the life of a CF Patient)
Livvy, like so many CF patients, is an inspiration. Their positive outlook against a terrible foe touches and motivates many around them. She has a growing Instagram and Twitter page as well as a positive and fun blog where she shares her life and her story. “If you have CF”, encourages Livvy,”then PLEASE exercise and work out every day. Also you need to have dreams. I want to get a house with my boyfriend and work on the side part time, or even volunteer. CF patients find it very hard to work full time but right now I’m working on being as healthy as I can be”. Presently Livvy gets the UK version of what we call disability in the U.S. She is close to her family and looks to grow her online fingerprint while improving her health.
Livvy’s health sometimes can wear her out physically and mentally. “I’ve struggled at times and it is hard to do so much to just keep my health at a stable level. Sometimes I worry if I will ever get to use the new medication that I know would help me. What I am going to do though is keep fighting, and keep doing what my doctors tell me to do. I want to be a warrior, and not a worrier”.
About 16 years ago a young 13-year-old girl first saw the monster that was attacking her. Through perseverance, hard work, and great determination, she now is a lovely adult woman looking ahead to the future. It’s definitely not easy at times but she fights for every breath and every moment. With her family and friend’s support and the help of her medical team, my money is on Livvy. She is proving to be a small package of heart and spirit who is taming her goliath with a positive energy and a smile, while inspiring others along the way. A CF Warrior indeed.
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.
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.
With the announcement of Oakland Raiders star pass rusher Khalil Mack’s hold out, some began to worry if there was a possibility the Raiders may eventually lose Mack after this season. I love social media and it already has many comments on the subject. Some are tweeting Mack is done with the Raiders and others are saying he won’t be there week 1. As we always do, let’s be realistic about this situation.
I said after the Super Bowl that if I was Khalil Mack, I would not play another play without a long term deal. If Mack plays the last year of his contract and gets hurt, he will lose money, and maybe a lot of it.
Some said that they want Mack to just show up and play because he is making a good salary now but that would be ridiculous. At 27 years old, this will be Mack’s biggest contract signing of his career, so he needs to cash in on it big time.
Last year the Rams all world DT Aaron Donald held out until the day before the season started wanting a new contract. Rams fans/writers were losing their minds saying he ruined his season and he was done in Los Angeles. After a few weeks Donald was back to form terrorizing offenses while being double teamed most of the year. I do agree that it remains to be seen if the Rams burned a bridge with him but the hopes there is that they can work out a long term deal.
Le’Veon Bell didn’t show up for Pittsburgh until September 1st and after a sluggish start, began to dominate in week 4 becoming maybe the best all around RB in the NFL. After the season ended, ridiculous rumors started popping up that the Raiders were in the lead to get Bell. I reminded a national writer and several local writers that this was nonsense. For a year Pittsburgh said that they were going to franchise Bell and that was that. Well, that is exactly what happened.
You have to think these things through and not just throw things on the wall to get a rise out of people. Thus when you hear rumors, read the people you trust and do your own homework and see that most rumors are nothing to worry about.
The Reggie McKenzie Factor:
Just like with Derek Carr, Reggie McKenzie isn’t the type to want to wait until the last second to sign a player. They want to sign Mack quickly before his final year begins. Both sides are reasonable, want to have a relationship, and feel good about getting it done. Remember that Derek Carr signed on June 22nd of last year so there is no need to panic. I would not overreact to all of the nasty nipping and fighting that may occur during these types of negotiations. When a deal is done, most everything is forgiven no matter how nasty the negotiations.
Last year in a nice interview with NBC Bay Area, Mack stated that he knows this is a business. He also said he wanted to be a Raider for life and that it’s a no-brainer for him to stay with Oakland for the rest of his career. Mack has shown himself to be honest and level headed. Nothing has changed and I see Mack signing something long term most likely sooner than later.
Khalil Mack and Aaron Donald are playing a cat and mouse game to see who signs first, so the other player can get an idea of what to ask for. As for head coach Jon Gruden, he just wants him on the field again. Even in a couple of press conferences this week, Gruden said that what the Raiders do in contracts is private, but he said they would like to have Mack back signed as quickly as possible and he’s hopeful they can reach an agreement. He also commented that part of coming back as a coach was to coach for Mack.
Should Raider fans be worried right now? No. If I was Mack I’d hold out until the season started if needed, and then I’d tell the Raiders the time to talk ended and I’m opting out for free agency at the end of the season. Of course during the season I’d still be negotiating and trying to sign a deal.
I personally think Mack will sign in late June or even July. I don’t think it could play out until August but who knows. Either way I’d be shocked and stunned if he kept holding out. It’s the same thing I told fans back when Derek Carr signed and people got worried. If Khalil doesn’t have a contract after the season starts then I’d worry, but even then I wouldn’t lose my mind.
The Raiders are not going to be pushovers and just cave in to his demands but as long as he’s not hurt, Mack is holding all of the aces. With him there are still some big questions on defense for the Raiders but without him there are HUGE issues. The Raiders are not going to let him go because they need him big time. This is not Jr. High School loyalty folks, this is the NFL and it’s business. In the end I see Mack playing for the Raiders for a long, long time and I’d worry more about other things in life like what you are having for dinner and who will win the World Cup.