Q3 2019 Black Hills Boomer

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BlackHillsBoomer.com Publisher Tout Advertising, LLC Editor-in-Chief Tracy Bernard Copy Editor Alissa Messinger Layout & Design Tracy Bernard Shania Biers Cover Photo Ashtyn Bodensteiner Ashtyn Schae Photography Cover Design Tracy Bernard For sales & inquiries contact: Jessie Fewson 605.877.1446 bhwsales@toutadvertising.com

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Inside this issue

Balance Beyond the Checkbook

Finance

Get Jammin’ in Deadwood

Entertainment

Sleep Apnea

The New Game on the Block: Pickle Ball

Hobbies

Summer Adventures

Crossword

Health

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10

14 18

20

Standing 50 Years Together

Feature

Who was Sarah Campbell?

26

History

Low-maintenance Lawn and Garden Tips

Home & Garden

His and Her Sleep Checklist

Relationships

Crossword Answers

Crossword

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Balance Beyond the Checkbook By Brittany Pruess

Do you feel it? That nagging pressure of finding the financial stability? Do you wonder how you could possibly save for your future without sacrificing your happiness today? Where does living for today show up in the conversation of saving for retirement? Can a person really enjoy the here-and-now when they know they need to be saving for their future? These are the questions many find themselves asking on a daily basis. Individuals are pulled back and forth between living for their present moment, splurging on their dream vacations or possessions, and feeling the urge to save every last dollar in the hope of having a secure future. This can leave them feeling directionless and uncertain about how to approach saving for their retirement. Although saving for retirement is a very 6

Finance

individualized, and sometimes, complex process, here are a few proactive steps you may want to consider for finding the balance in the checkbook and beyond.

Maximize Money + Be Proactive If you work for a company, one of the greatest investments you can make for your future is to participate in the 401k. Select the maximum company contribution option. For example, if your company will match a maximum of 4% of your paycheck every month, go with that option. You will contribute more financially in the present, but gain for the future. If you are self-employed, always make sure you are paying yourself first. To know how much you should be setting aside, seek a professional financial advisor.


Budget You simply hear the word and think “limitations”. It is time to flip this script. Budgeting puts you in charge of your spending and where you want your money to go, rather than your money controlling you. Once a month, sit down and write out your budget. A few items your budget should include: 1. Household Income 2. Monthly Savings Plan (Specific amounts for retirement, emergencies, large purchases, travel plans) 3. Recurring Monthly Expenses

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4. Month-Specific Expenses Creating a budget requires you to be aware of your priorities, where you want your money to go, and the income you are currently producing. If you have larger expenses coming up, look at opportunities to shift your money from the other categories. A few examples may include cooking at home versus dining out, walking/biking to work instead of driving, sharing a meal with your spouse rather than ordering two at a restaurant, or visiting local parks instead of shopping with friends. Rather than viewing these shifts as shortcomings, look at them as opportunities to savor simple moments and try new things. If you find yourself wanting to incorporate a new activity into your lifestyle on a consistent basis, but your current budget does not allow for it, get creative! Perhaps find a part-time job you thoroughly enjoy, turn your hobby into a little extra income, or even consider being proactive and asking for a raise if one is to be granted.

Ditch the Plastic The time we live in today almost requires us to

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Finance

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purchase items with a credit card, especially on-line. Consider trying the envelope system Dave Ramsey teaches, and then, if necessary, implement this into your on-line and credit card spending — think of it as a “credit card/on-line spending envelope system”. For example, write down how much money you have for food. When you purchase a food item, note the amount you spent at the end of the day and subtract it from your total budget. When you hit the total budget for the month, you are maxed out for that category. And of course, pay off your card at the end of every month.

conversation, and experience the changing seasons. It is in these simple moments where life is truly lived. Living for today while saving for tomorrow can sound complicated, especially when things do not go as planned or your dream vacation may just suck your savings dry. However, when you begin with mindful planning for the future, budgeting, and cherishing the simple moments; you start to feel like your life, regardless of your present flow of money, will always be well lived and your future well taken care of.

BHB

Savor Simple Stop viewing the big trips and large expenses as the only items that contribute to a life fulfilled. Rather, begin to cherish the simple moments and how special they are. For example, we are blessed to have the opportunity to cook wholesome meals, enjoy deep

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Finance



n i ’ n i m m a J Get d o o w d a e D rari

ly Ba By Mol

You are personally invited to the biggest music jam in

Pearson is personally excited for this year’s event

the Black Hills! This year’s Deadwood Jam takes place

because it marks a milestone in his life. “I’m stepping

September 12-14 in Deadwood.

down as chair after 10 years in that

You’ve probably heard of the Jam already, but there are a few new things happening at the event this year. First, the event is moving to Main Street. The Jam was scheduled to coincide with the opening of Deadwood’s new Outlaw Square, but because of construction delays due to weather, the Jam concerts will take place on Main Street—just like they do at Kool Deadwood Nites. Since the Jam was planned along with the opening of Outlaw Square, it was decided that admission would be free this year. But even with the construction delay, the event will still be held at no charge.

Jam board member responsible for sponsorships.” The upcoming opening of Outlaw Square is also exciting for Pearson because he is chairman of the Main Street Initiative—formerly known as the Deadwood Revitalization Committee. Pearson says Deadwood Jam offers a unique atmosphere for music lovers. “It’s a festival atmosphere with an eclectic selection of musical genres, all in the heart of Historic

“We decided to have it be free anyway as a thank you

Deadwood,” he says. “There are very

to all the loyal followers who have been coming to

few locations that can match it.”

the Jam for 28 years,” says Bill Pearson, Chairman of Deadwood Jam.

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role, and prior to that, 10 years as a

Entertainment

The Jam also has unique


demographics, seeing attendance that heavily falls into the 30 to 70 age group. That’s why rock is the main theme at the Jam. “This year we have Melvin Seals & JG Band for all the Deadheads out there,” says Pearson. Pearson says the Jam appeals to Baby Boomers for several reasons. “Music, fall colors, gaming, fine eateries, history, and fun saloons!” He says. “As a Baby Boomer myself, I’m going to the 50th anniversary of Woodstock to hear Ringo Starr, Santana, and the Doobie Brothers in August. We also had the Deadwood class of ’69 50th reunion a few weeks ago.” To help raise money to sustain the Jam, Pearson says an art auction was added two years ago. “It has been successful due in part to Jacobs Art Gallery donating and helping to host the event. This year we are stretching out the silent auction through the Jam, culminating before our headliner on Saturday night.” Pearson says locals look to the Deadwood Jam as the perfect end to a busy summer. He says the Jam couldn’t go on without all the sponsors and volunteers who make it a success. The whole town gets involved, from the Parks Department to the City Commission. “We be jamming!” Says Pearson. Now it’s time to get your jam on, too!

BHB

Entertainment

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Thursday, September 12 3rd Annual Art and Jam Auction at Jacob’s Art Gallery, 670 Main St. 6 – 8 p.m.: Live and Silent Auction

Friday, September 13 Music starts at 5 p.m. Frogleg The Yawpers Big Sam’s Funky Nation

Saturday, September 14 Gates open at 11 a.m., music starts at noon My 2nd Rodeo Kind Country Hillstomp Dragondeer

Jam Sc hedule Melvin Seals & J G Band Leftover Salmon

For more info, visit deadwoodjam.com.

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Entertainment



Does

your sleeping partner complain about your

snoring? Do you wake up feeling tired after a full night’s sleep? Are you struggling to keep your high blood pressure under control? If so, it might be time to ask your doctor about sleep apnea. Sleep apnea is a medical condition defined as the repeated stopping and starting of breathing during sleep. Obstructive sleep apnea occurs when the throat muscles relax during sleep, narrowing the airway so you don’t get enough air. Your brain senses this and briefly awakens you to breathe, a pattern that can repeat itself 30 times each hour. Central sleep apnea happens when the brain fails to send the proper signals to the muscles that control breathing. Complex sleep apnea is a combination of both types. More than 18 million adults in America have sleep apnea, according to the National Sleep Foundation, and experts say it can pose a serious health risk if it goes untreated.

eid

By H

ease

lG i Bel

The Mayo Clinic reports the condition has been linked to high blood pressure, type 2 diabetes and liver problems. Sleep apnea causes sudden drops in blood oxygen levels, which puts a strain on the cardiovascular system. Obstructive sleep apnea can also cause problems with some medications and with general anesthesia. And because people with sleep apnea never reach the restful phases of sleep, they frequently suffer from daytime fatigue and an inability to concentrate. The mayoclinic.org website says people with sleep apnea have a greater risk of vehicle and workplace accidents. They may also be prone to morning headaches, irritability and depression – not unlike their sleep-deprived partners, who may be forced to retreat to another room in order to get any rest. In fact, sleep partners are often the reason a patient’s

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Health & Wellness


apnea is diagnosed. “Most commonly if they sleep with another person it’s

some patients are able to test for sleep apnea using a home monitor.

witnessed episodes of pausing during breathing and

Sleep apnea is more common as people age. Men are

disruptive snoring (that leads to a diagnosis),” said

two to three times more likely to have the condition

Dr. Nancy Babbitt of Creekside Medical Clinic. “I refer

than women, although women’s risk increases after

tons of patients for sleep apnea tests.”

menopause.

Sometimes that means spending the night at a sleep

Other risk factors include excess weight, neck

center where monitors keep track of breathing,

circumference, a narrow airway, heart disorders,

oxygen levels, heart rate, sleep state, etc. Babbitt said

family history, smoking (smokers are three times

Health & Wellness

15


more likely to have obstructive sleep apnea), use of

are machines called Auto PAPs that are the size of a

alcohol or sedatives, and chronic nasal congestion.

small jewelry box.”

African-Americans, Hispanics and Pacific Islanders are also more prone to develop apnea.

like these huge pilot masks from World War II,” Babbitt

For overweight patients, losing weight can actually

observed, “but now they are much more streamlined

cure sleep apnea. Avoiding alcohol and smoking can

and quieter, emitting a sound similar to white noise.”

help reduce its severity, as can dental appliances that reposition the jaw and tongue.

Sleep apnea can be dangerous. But if you sleep with a snorer, you might hope for an apnea diagnosis, since

By far the most common treatment is a continuous

CPAPs are an effective treatment. Babbitt said it’s

positive airway pressure device, or CPAP. This is a

common to confuse disruptive snoring with apnea –

mask that fits over the nose and/or mouth and gently

and if it’s NOT apnea, a CPAP won’t help.

blows air into the airway to keep it open during sleep. If used correctly, experts say CPAPs can have a huge benefit on health. The devices have come a long way. “They used to take up an entire bedside table,” Babbitt said. “Now there

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CPAP masks have also improved. “They used to look

Health & Wellness

In terms of finding solutions, Babbitt said, “Snoring is a much bigger problem than sleep apnea.” BHB


Health & Wellness

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The New Game on the Block

Pickle Ball By Kayla Gahagan

If you go to the Canyon Lake Senior Center to play pickle ball, you better get there early. Even

says. “There are people that play every day.” The game is popular at retirement centers across the country, but it’s also growing in popularity among younger people.

with the

“People think it’s a game for older people, but there

center’s

are schools using it in their P.E. curriculum now,”

six new

Garfield says.

regulation outdoor courts, combined with three indoor courts, you might have to wait.

“It’s popular in retirement communities because the courts are smaller than tennis courts, but it requires reflexes, agility, physical fitness and coordination,” Tran says. “Anybody can play,” he says. “It’s a friendly sport. Any skill level can do it. I got hooked on the first day.”

“It’s a sign – a great one,” says

More than 150 players, from people in their twenties

Alvin Tran, that the sport has become popular in the

to a man in his 90s come to the senior center to

Black Hills and beyond.

practice and compete, some traveling out of state.

“It’s growing like wildfire,” says Tran, a 43-year-old

As more people came, it was evident the indoor

pickle ball player and coach who spends at least four

courts at the center were overused, Tran says, and

days a week at the Canyon Lake courts.

the idea was born to raise the money to construct

Pickle ball is a paddle ball sport that is a mix of

new ones.

badminton, tennis and table tennis. Two or four

“We were joking about how fun it would be to have

players use paddles to hit a ball back and forth over

new courts,” he recalls.

a net. The game started at the senior center more than a decade ago, according to Michael Garfield, the center’s director.

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“Someone said it’s so addictive once you start,” he

Sports & Hobbies

People donated to the cause and the courts were completed earlier this year. “It’s a dream come true,” Tran says. “It’s awesome.”


Garfield said the courts are the first regulation courts

Garfield said there’s

in Rapid City.

a

“We’re really proud of them,” he says, and it’s been exciting to witness the variety of ages try their hand

camaraderie

that

happens on the pickle ball courts.

at the sport. “They are having fun getting out there

“It’s the friendships that grow,”

and playing.”

he says.

It’s a sport that can be as serious or as recreational

There’s room, especially now, Tran

as you would like. For people who become advanced,

says, for more.

the game can get to a feverish pitch. For others, it’s about strengthening their body and mind. “We have some 20 and 30-year-olds and we have a

“Come, bring your whole family.” BHB

90-year-old who keeps rocking it,” Tran says. “There’s so much benefit. You’re not sitting around your house. It helps with joints, coordination, eye sight, and agility.”

C REEKSIDE M EDICAL C LINIC 605-341-1208 • creeksidemedicalclinic.org

Our family is growing to take care of your family. Please call to schedule an appointment for urgent care and primary care for all ages. Dr. Taylor Kapsch (August 2019)

Dr. Nancy Babbitt

Dr. Jon Wingert

Dr. Kyle Larson (September 2019)

Dr. Ann Hibbs

(September 2019)

Dr. Carson Phillips Jenna Dormann, PA-C

Steve Sachs, PA-C

2822 Jackson Blvd, Suite 101 Rapid City, SD Sports & Hobbies

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20

Crossword


Answers on page 34 Crossword

21


L Doug and Lori Andrews recently celebrated the rare milestone of 50 years of marriage. In the spirit of believing we all have something to learn from each other, perhaps they have some advice or perspective to share. Who better to unravel their secrets to longevity in togetherness than their oldest daughter, Dayna, to frame some tough questions about marriage, love, and family.

Doug and Lori met in 1969 in Denver, Colorado. Doug was the lead singer in a band called The Capricios. Lori came into the bar and happened to sit next to Doug’s brother. He nudged her and said, “He’s kind of cute, isn’t he? I can introduce you at the break.” He did, Doug asked her out for breakfast, and they were engaged to be married 6 weeks later. The wedding was the first

Standing 50 Years Together Q&A by Dayna Bodensteiner

time Lori’s siblings (all 11 of them) and her parents would meet Doug. They all immediately loved him but questioned her sanity when she quit her job working for the airlines to travel with Doug’s band. Like all marriages there have been good times and bad. The Andrews have experienced heartache and loss, triumphs and joy. But 50 years later, they stand together. Dayna: What do you consider as the foundation of your marriage lasting 50 years? Lori: I grew up in a family where religion was just a part of our lives. On the other hand, Doug grew up attending church only occasionally. He promised to regularly attend with me once we were married,


knowing it was important to me. Our marriage text was Joshua 24:15, which is “As for me and my house, we will serve the Lord.” Doug kept his promise and we went to church almost every Sunday with our girls, even though he slept through some services after playing in his band on Saturday evenings. We built this marriage on the three-legged stool premise, that we each represent one leg and God is the third. Our faith has gotten us through some horrific times; cancer, loss of family members, financial woes and all the problems life has thrown at us. Dayna: What has been your greatest joy? Doug: Our greatest joy is our family and we feel so blessed living close to our daughters and grandchildren. Dayna lost her husband, Jon, at 42 and had 3 young daughters and Kristen divorced at 36 with 2 young children. They both leaned heavily on us during those times in their lives and we are so grateful that we could be there for them. After all, raising a family does not end when your children become adults. I think all of us continue to feel blessed that we can help each other through difficult times of loss and challenges but also are there for each other to celebrate successes and milestones. We are thankful we get to attend sporting events, concerts, graduations and be a very big part of the lives of our family. Dayna: What has been your biggest challenge or cause of stress through the years? Lori: I think managing finances was our most difficult challenge and would guess it’s the same for most couples. I always had a set income until going into real estate, but Doug was always self-employed or worked on commission. It is difficult to budget when income fluctuates drastically. In 50 years we’ve seen many down swings and upturns in the economy which directly affected real estate, the theatre that we


O

owned, or our construction projects. We just never gave up and kept working or adding another job, if necessary, to make sure the bills were paid. Dayna: How did you handle the empty nest, once Kristen and I left for college? Lori: We were so proud of you both and excited for your new adventures. We didn’t go through what most parents do because we owned the Elks Theatre and always had 25-30 kids working for us. We missed our own girls, but our lives continued to be filled as our employees shared their stories, loves, proms, graduations and weddings. We’ve even had 2 couples that met at the theatre go on to be married and are still together today. Doug: Since retiring, we have tried to travel as much as possible, hike and play golf. I still make music a priority and Lori also has her own hobbies, all of which allows us to have our time apart and with various friends. I think this has been key for our

continued tolerance of each other and friendship which is needed for the years post kids. Dayna: Dad is a dreamer and mom, you’re a very organized Type-A woman. How do you navigate these differences? What advice do you have for other couples, to have a lasting marriage? Lori: Try to find things in common that you can do together. In our early years all we did was work and attend the girls activities, but we found ways to work together. In construction, Doug was in charge of the business plan and estimating while I did the bookkeeping. At the theatre, his expertise was in the building maintenance, projection and sound equipment. I was in charge of the staff, bookkeeping and creative ideas. We’ve always found how to take our individual skill sets and complement each other. We keep each other in check and make the differences work to our advantage, which has been essential to making it through 50 years. BHB


The Andrews Family

LOVE


miners she fed and cared for – led a life that was remarkable in many ways. According to local historian Lilah Pengra, Campbell was the daughter of an African American slave named Marianne. The man who owned Marianne had reportedly drawn up a will stating that upon Marianne’s death, her children would be given their freedom. When Sarah was 11 years old her mother died, but the man did not keep his promise. Less than a week after her mother’s death, Sarah was sold to Henry Chouteau, whose cousin Pierre Chouteau Jr. later established Fort Pierre.

WH O WAS

SARA H CAMPBE LL? By Heidi Bell Gease

Anyone familiar with Black Hills history has heard of Wild Bill Hickok and Calamity Jane. Most also know that General George Armstrong Custer led the 1874 expedition that led to the Black Hills gold rush. But far fewer know the story of Sarah Campbell, even though she played a part in local history and in the lives of many early residents. Born into slavery in Kentucky in 1823, Campbell was the first documented non-Native American woman to enter the Black Hills. She first came to the Hills in 1874 as a cook for the Custer Expedition. That alone gives her a place in local history, but Campbell – who came to be known as ‘Aunt Sally’ among the soldiers and

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History

Young Sarah was hired out as a cook on steamboats that traveled the Missouri River, from Yankton to Bismarck, N.D., where she served meals to those involved in the fur trade. But slavery did not exist in Dakota Territory back then. Pengra says Campbell filed an unlawful detainment suit against Chouteau the following year. With the help of an attorney she met onboard a steamship, she won her freedom (and one cent in damages) at age 14. In 1837, Campbell left her riverboat job to live in Bismarck. She soon began working as a laundress, cook and midwife, establishing a successful business for herself. She also married a fellow steamboat worker. Their son, St. Clair Campbell, was born in 1840 and later operated the ferry at Fort Randall. There is no record of what became of Sarah’s husband. But for the next 30-plus years, she was a respected businesswoman in Bismarck, where she was the first black woman to own property. In June 1872, the U.S. Army established a new fort west of Bismarck. “Aunt Sally” soon began providing domestic services to the military units at what would become Fort Abraham Lincoln. Custer was the fort’s first commander.


In 1874, the U.S. Government ordered Custer to the Black Hills to select a site for a new Army fort and evaluate the natural resources. When Custer’s expedition headed west on July 2, Aunt Sally went along as cook and laundress for the 1,100 soldiers, teamsters and others providing services to the 7th Cavalry. She was 51 years old. In August, expedition members discovered gold near what is now the town of Custer. Soon afterward Sarah and a group of other Bismarck residents formed the Custer Park Mining Company. When they staked placer claims on French Creek, she became the first woman to stake a mining claim in the Black Hills. By 1876, Campbell had moved west. She lived in Crook City and Galena, where she worked as a cook and midwife while continuing to prospect for silver and gold. She eventually filed five claims, but according to Pengra the Alice Lode silver mine was the only one that proved valuable. Campbell sold it for $500, 15 months before she died on April 10, 1888. Sarah Campbell was a true entrepreneur, always resourceful about ways to earn a living. According to South Dakota Public Broadcasting, Campbell also bought a ranch near Galena where she raised cattle to supply beef for miners and settlers; she also sold wood to settlers after the silver boom ended. Aunt Sally is buried at Vinegar Hill cemetery in Galena. Her story, though, lives on. BHB

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The only known photo of Sarah Campbell.

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LOW MAINTENANCE

LANDSCAPING BY SHANIA BIERS

We all love the look of a well-manicured lawn and garden, instead of spending hours doting upon it here are 8 tips for a lower maintenance lawn and garden. 1. Switch from wood mulch to rubber mulch. You will save money and time as rubber mulch lasts many years and won’t need to be replaced yearly, and it’s a great way to recycle as well. 2. No-mow grass sounds like a fairytale doesn’t it? Well call yourself Cinderella because this is no dream. There are cocktail seed mixes of lowgrowing fescue that occasionally contain clover. If a mixed seed isn’t your style just make sure to read the fine print on the bag as you can find pure blends on the market. 3. Save your back and knees some stress by planting perennials like tulips and daffodils as they don’t require as much care as other perennials and will look great for more than one summer. 4. Trying to keep the deer at bay can be quite the task! Adding deer repellent and resistant plants will save your flowers and your peace of mind. The shrub and perennials on the adjacent page are suggestions are from Jolly Lane Greenhouse.

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Home & Garden

5. Leafy trees and bushes are great for most of the year but if you want some beautiful color all year long consider evergreen trees and bushes, it’ll also save you from raking up leafs come fall time. 6. Got too much grass land on your hands? Consider building a patio. Hardscaping with stone, brick, or even concrete will save you mowing time for years to come. 7. We all know keeping up on plant feeding isn’t easy. Try using slow-release plant food. Your favorite finicky plant will coast through summer with all the nutrition it needs and all you’ll need to remember is watering it. 8. Cut down on your water usage by Xeriscaping (landscaping that requires little to no irrigation or maintenance) with crushed stones, sand, and large rocks. What is more calming and stress free than a rock garden? Taking inspiration from Japan you can create your own piece of mind with a garden that doesn’t require any work post set-up. It will save you time and money when it comes to watering and it’ll last for years to come. BHB


Shrubs Barberry (Berberis) Buffaloberry (Shepherdia) Butterfly bush (Buddleia) Cotoneaster Current (Ribes) Elderberry (Sambucus) Forsythia Honeysuckle (Lonicera) Privet (Ligustrum) Potentilla Siberian peashrub (Caragana) Spirea Viburnum

Perennials Achillea (Yarrow) Aconitum (Monkshood) Alchemilla (Lady’s mantle) Artemsia (Wormwood) Asclepias (Butterfly milkweed) Callirhoe (Prairie wine cups) Campanula (Bellflower) Dianthus (Pinks) Dicentra (Bleeding heart) Digitalis (Foxglove) Echinacea (Coneflower) Fallopia (Fleece flower)

Home & Garden

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His & Her Sleep Checklists By Dorothy Rosby

30

Relationships


Women need around 20 minutes more sleep per night than men do. I read it on the internet, so it must be true. Unfortunately, we also suffer from insomnia more often, maybe because we have to deal with men so much. I’m sorry men. That was uncalled for. I’m a little resentful right now because it’s 3 o’clock in the morning, and all the males in my house—my husband, my cat and my canary—are sleeping. Meanwhile, I’m awake writing about it, which isn’t nearly as restful. But no more. I’ve gone to that fount of all knowledge, Google, to learn all I can about sleep. And I’ve used what I found there to create the following sleep checklists which address the unique sleep challenges my husband and I face. Feel free to adapt these to your circumstances.

My Sleep Checklist • Wake up at the same time every day. A good night’s sleep starts long before bedtime and sleep experts say a strict sleep schedule is key, though I suspect the experts who say that don’t have children, pets or hot flashes. • Get plenty of sunlight early in the day. Since I work indoors, I’ve decided to start getting dressed on my deck. • Stop drinking caffeinated beverages four to six hours before bed. The effects of caffeine hang on like garlic on your breath. By skipping my afternoon jolt today, I may sleep so well tonight that I can do without an afternoon jolt

tomorrow, but probably not. •

Have a nutritious but not heavy dinner at least two to three hours before bed. Nothing I read said this, but I think my husband should cook it. He’s better rested.

• Get the guest room ready in case I have to make a quick escape tonight due to someone’s snoring, and I don’t mean mine. (Dear reader, if you don’t have a guest room, you’ll want to build one by tonight. Convert the dining room if you have to.) • Avoid television and electronic devices several hours before bedtime. They emit a blue light that interferes with sleep, and in my opinion, they emit plenty of other things that interfere with sleep too. I was once awake half the night because earlier that evening I’d passed through the family room and caught a glimpse of the movie Kill Bill. My husband watched the whole thing, but slept just fine. • Cut back on all liquids at least 90 minutes before bedtime. While sleep specialists say regular exercise improves sleep, I don’t think jogging to the bathroom all night is what they have in mind. • Eat a light bedtime snack if I’m hungry. Kiwis, bananas, almonds, walnuts, cottage cheese and fatty fish are all thought to aid sleep, though I probably shouldn’t eat them all right before bed. Some people claim turkey promotes sleep too. Others say it’s the whole Thanksgiving dinner that does it, maybe because you get so tired making it. Either way, by the time I get to this point on my checklist, it’s probably too late to start cooking. •

Tell my family goodnight and not just to be polite. This is my warning that if anyone wakes me for any reason except the house being on fire, they’ll get a tongue lashing they’ll never forget. Nobody sleeps well after those.

• Adjust the thermostat. Some experts say the best

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temperature for sleep is between 60 and 67 degrees. For some women I know, it’s closer to 50. Their husbands wear coats to bed. •

Cover the clock, the television and anything else in the bedroom that gives off even the tiniest bit of light and pull the blinds and blackout curtains. If I’m staying somewhere without blackout curtains, I’ll take a blanket off the bed and nail it over the window.

Turn on a fan or white noise machine to drown out the sounds of traffic, dogs barking and my husband’s breathing. If any sound is still audible, I’ll track it down and put a stop to it, no matter how faint it is and where in town it’s coming from. Once while I was staying in a hotel, I got up in the night, walked down the hall and beat on someone’s door. It didn’t help me sleep, but it was quite refreshing anyway.

• And finally, go to bed at the same time every night. I may or may not get a good night’s sleep after doing everything on this checklist, but I will be really tired.

My Husband’s Sleep Checklist • Lie down. Or sit in the recliner. That works too. • (That’s all.) Dorothy Rosby is still working out her sleep schedule. BHB

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Acupuncture cAn help you prepAre for seAsonAl chAnges helping relieve allergic responses; manage pain; fight addictions; assist with fertility & hormonal imbalances; and so much more

Colleen Ragan licensed acupuncturist

Master of Science Oriental Medicine Nationally Certified – NCCAOM

Safe, Effective & Gentle 10 St. Francis Street Rapid City, SD • 605-791-1838 w w w.NewFreedomAcupuncture.com Relationships

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