By: Calla Fragassi

Getting a good night’s sleep is the key to a great day, whether you’re going to school, work, or just relaxing at home. Here are a few of the main sleeping recommendations from Mayo Clinic.

1. Going to bed at a decent and consistent time every night.

If you aren’t going to bed until past 11pm-12am every night, you are going to start to feel a change in your body. Even though everybody’s bodies are different and require a different amount of sleep, it is suggested by the Centers for Disease Control and Prevention that you get a minimum or 7-8 hours of rest nightly to allow your body to fully refresh and reset. If your body doesn’t get enough, it won’t go through the stages needed to complete the sleep cycle.

2. Sleep in a comfortable, cool environment

Making sure you are comfortable with your sleeping arrangement is another important factor when it comes to getting a good night’s sleep. Having a cool, dark room or space to sleep will make it easier for you to fall asleep, and stay asleep longer without disruptions. One way to cool down your room is to keep heat out of your room during the day. This could be as easy as keeping your door open, or covering your windows to prevent sunlight from coming in. Doctors recommend keeping your room at a temperature between 60-68ºF for the most comfortable sleep.

3. Remove electronic devices from your room

Having your phone, computer or any other device with you before you go to sleep may make you stay up later than you need to be. Screen time right before bed can affect your sleep and its quality due to blue light. Blue light interferes with your sleep hormones and can make it difficult for you to fall asleep. Shutting off your phone an hour before bed will help promote faster melatonin production and will help you sleep better.

4. Avoid eating large amounts of food or ingesting caffeine before bed

Eating right before bed risks the chance of getting an upset stomach or uneasiness which can make it harder to fall asleep. Eating can trigger heartburn and drinking caffeine can result in headaches, nausea and night sweats. Doctors recommend eating 2 hours before you go to bed to settle any possible stomach issues and to avoid negative effects.

5. Be active during the day

Being active during the day will tire out your body and allow your body to fall asleep more easily at night. Running and completing exercise can help boost serotonin levels, regulate sleep and heighten hormone production at night, including melatonin. The more energy you use up during the day, the more sleep you will need to be able to replenish your body of the energy supply lost. This is why when you don’t do a lot in one day, you will most likely sleep worse than if you had an active day.

There are lots of different ways to help elevate your sleeping experience to have a better day and a better feeling overall. These are just some of the many ways you can improve your sleep, and I would recommend testing some of these out to see which works best for you!

For more information, please visit:

• https://www.mayoclinic.org/

By: Natalia Gercheva

Winter has finally hit Minnesota and the forecast temperatures have dropped significantly. This means many outdoor recreational activities have just opened like: skiing, snowboarding, sledding, tubing, and more. In this article I will be focusing on some of the outdoor and indoor open skate locations around the Twin Cities!

Charles M. Schulz-Highland Arena

This location is great because it is nearby Highland High School, so if you live in the area it is very accessible. There are actually two arenas; the north rink seats 500 while the south rink seats 100. Admission is free along with free skate rental! The open skate times are limited and inconsistent, so I recommend checking out their calendar which I have linked below.

Open Skate Schedule for Ramsey County

Roseville Oval

Personally, this has been my favorite place to go ice skating for the past few years. The ice is well kept, and there is also an indoor and outdoor area. Hockey players play in the middle of the rink, while figure skaters go counterclockwise around the outer oval. Admission is $9.00 and skate rentals are $5.00. Whenever I go here everything goes smoothly, and it’s super fun.

Roseville Oval January Calendar

Maple Grove Skate Loop

This outdoor skating loop has great hours and it also has free admission. Although, if you are renting skates it costs $7.50 per pair. Unfortunately, no hockey sticks or pucks are allowed on the loop. The scenery is super festive and beautiful.

Maple Grove Loop Skating Hours

Centennial Lakes Park

Centennial Lakes Park is a 10-acre lake that is groomed daily for ice skating. Skating is free, but skate rentals cost $10.00. Skating is open daily but it is weather permitting. The rental hours are only available sometimes. There are three main ponds that are all connected by more narrow canals. It is super fun and gives the skaters a unique experience.

Centennial Lakes Ice Skating Hours

I have already been ice skating multiple times this season, and in my experience all these places have been super fun and great places to go ice skating. All of these locations are open to all ages so it also makes a great family activity. I hope everyone gets the opportunity to go outside and at least try ice skating while the season lasts!

By: Aliana Romo

Winter is often seen as long and boring for many people, although there’s many things to do during the winter that can make it pass more quickly. Since I live in Minnesota, the winters can start from November and last until March, which is a long time to be inside since it’s cold and snowy. I used to dread going out into the snow until I learned how to enjoy it. These winter activities can make the winter season go by much quicker.

My personal favorite activity to do in the winter is to go skiing or snowboarding; it’s a perfect way to get together with family and friends to enjoy time outside. In Minnesota there’s ski resorts such as Afton Alps and Buck Hill that offer amazing views and many different hills for different skill levels. Skiing and snowboarding allows for you to be outside and enjoy the weather instead of staying inside and praying for it to be sunny again. It also helps the winters to go by faster since you can progress at it, over the winter you can get better and better each year, to have something to look forward to.

Another way to get out of the house during winter is by going ice skating. Ice skating is a classic and well known activity to do during the winter since it can be taught easily. It’s a perfect family activity and something to do with friends. Me and my friends like to go ice skating together and then get pizza, ice cream and hangout.

One way to spend time besides skiing and ice skating is to go sledding or snow tubing. Unlike skiing and ice skating, going sledding doesn’t take much money or effort. As long as you use a nice hill and a sled, it can be one of the funnest winter activities there is. I have many memories from when I was younger of going sledding with family and friends while having hot cocoa breaks and sitting by a campfire. Snow tubing is mainly similar to sledding, although it includes going down a much bigger hill and instead of on a sled, it’s a tube. This creates a more fun and exciting experience of sledding.

Playing in the snow is also a simple way to be outside, and enjoy the weather. This can differ from building a snowman, to snowball fights or overall just enjoying the snow. Many times after my family and I would get done shoveling the snow we would begin playing in the snow together. It’s a great way to experience the snow and spend simple time with loved ones.

Being able to get outside during the winter is mainly how winters will be able to go by quickly. Staying indoors for way too long can drastically change how you feel. For me personally, I feel much happier in the summer than I do in the winter, this is because I spend much more time outside in the summer than I do when it gets cold. Once it gets cold it seems unnecessary to be outside. This goes to show that instead of hating the winter and snow, it’s better to enjoy it and make the best of it, since being outside is important for mental and physical health. Overall, it’s best to spend these winter activities with loved ones to get together with people, make memories and create the best winter possible.

By: Chloe Rocha

In life people will experience many different kinds of emotions, they may have their ups and downs. Sometimes when they are down it can be hard to find the right words to say to them. I myself have been on both ends of this situation. When you find yourself upset about something, sometimes there is a specific set of words that you really need to hear at that moment. Those words can vary from person to person, there isn’t a set sentence that can make everything better. But on the other side of the situation, when you see someone upset, people can tend to freeze up and not know what to say. This article is a guide to help you find the right words.

If they are struggling with depression it can be hard to identify that. Here are some common signs and characteristics of depression:

• Feelings of hopelessness.
• Negative thoughts; this can include about yourself or the world.
• Difficulty doing regular and daily activities.
• Sleep or appetite problems

Here are four things you can say that might help more than you expect:

‘It’s okay to not feel okay’
It can be common for a person to feel like something is wrong with them for feeling a certain way. That’s why saying “it’s okay to not feel okay” can reassure them in their feelings.

‘Your not alone’
When experiencing feelings of sadness, the person may feel as though they are alone or as though they should isolate themselves from others. Just those three words can help someone feel very loved and cared for.

‘I’m here for you, no matter what’
If your friend or a loved one is feeling like a burden or unworthy, saying this can help remind them that you’re going to be there for them, not only when things are bad, but for the good as well.

‘Help is available’
When someone feels hopeless, it becomes hard to see the good things, or that things can get better. There are many treatments for people who need it, so reminding them when they aren’t able to think straight can help clear their mind and make a huge difference.

According to Healthline, at least 21 million Americans have or are experiencing depression. If you or someone you know or love is a part of the statistics, there are many resources available to help.

A helpline that you can text is 741-741, text HOME and an automated message will be sent right away as they are assigning someone to your text message.

If you would prefer to call the national suicide hotline it is 988.

By: Alex Martinez Martinez

Why is it so important to get sleep? Sleep plays a big role in how we manage to get through a day and it plays a big part in both our physical and mental health. Sleep helps our bodies and brain to function better.

Getting a good night’s sleep could improve your memory and brain performance. Sleep gives you the energy you need and it can help you to think more clearly and focus better through the day. Not getting the right amount or quality of sleep can affect your mood and how you interact with others; you could be more irritable and feel like not talking to others.

Not getting enough sleep over time can also put you at a bigger risk of developing depression. Sleep is very essential for your physical well being, as research shows that it can affect growth, immune system, appetite and blood pressure. Lack of sleep increases the risk of obesity, infections and heart diseases.

For an adult, on average, they should get 7-8 hours of sleep every night, while teenagers should be getting 8-9 hours of sleep, and younger children should get up to 10 hours of sleep, at least, per night.

It is not only about the amount of sleep but the quality too. Finding and sticking to a sleep schedule and practicing relaxation techniques can help to improve the quality of your sleep.

I have seen and experienced how sleep can really affect our body’s ability to function when getting the right amount and quality of sleep. I notice that when I don’t get the right amount of sleep I’m less focused and motivated in the mornings, but when I do get the proper amount of sleep I wake up refreshed and energized, ready to start the day.

Sleep is very important when it comes to the well-being of your physical and mental health. Make sure you prioritize your sleep over anything because sleep isn’t just about getting some shut eye but about taking care of our bodies, minds and overall health. This is why it is so important to get sleep.

For more information, please visit:

• https://newsinhealth.nih.gov/2013/04/benefits-slumber#:~:text=Sleep%20helps%20you%20think%20more,nightly%20sleep%2C%E2%80%9D%20says%20Mitler.
• https://newsinhealth.nih.gov/2021/04/good-sleep-good-health#:~:text=But%20sleep%20is%20as%20important,stroke%20to%20obesity%20and%20dementia.