8 Foods That Can Disturb Your Sleep

 Do you wonder why you sometimes have trouble sleeping?  Your diet could be the culprit.  Check out these eight foods that you want to avoid eating before bed.  This will help you get a better nights sleep.  You can learn more here.

 
Dark Chocolate
Nibbling on a piece of dark chocolate might cure a late-night sugar craving, but that sweet satisfaction might be short-lived. Certain dark chocolates, such as Hershey’s Bliss Dark Chocolate, have as much as 25 to 38 percent of the amount of caffeine found in a standard cup of coffee. That’s enough to keep a few people up tossing and turning.
All chocolate – even milk chocolate – contains caffeine, but an easy rule of thumb to follow is: The darker the chocolate, the more caffeine it contains. So if you can’t give up the craving, reach for chocolate with a lower percentage of cocoa.

Steak
Beyond raising cholesterol and increasing obesity risk, fatty foods that are high in protein, like steak, digest slowly and may disrupt our Circadian rhythm if eaten close to bedtime. What’s more, high-fat, high-protein diets have also been linked to sleep apnea, which can leave you tired and irritable throughout the next day.

Alcohol
The nightcap. It’s supposed to help you unwind and get some rest after a long day. However, time after time, studies have shown that while alcohol can help you fall asleep faster, it negatively affects your sleep cycle by reducing the amount of SWS and REM sleep – both of which are responsible for helping to repair and restore the mind and body – you receive per night.

Spicy food
Spicy food may not give you nightmares, but it sure can disrupt a good night’s sleep. Lying down after eating a heavy, spice-laden meal can result in heartburn and a restless night. Studies have found that eating spicy food prior to bedtime not only reduces the overall amount of sleep a person gets, but also raise core body temperature, which has been linked to poor sleep quality.

Decaf coffee
If you’re jonesing for an after-dinner cup of coffee, reaching for decaf instead of regular may not prevent the late-night jitters. Contrary to popular belief, decaffeinated coffee contains enough caffeine to disrupt sleep, particularly for those who are caffeine sensitive.

Broccoli or cauliflower
Being healthy by eating your veggies has a time and place, but it’s not before bed. Some roughage like broccoli and cauliflower contain tryptophan, which actually helps the body produce serotonin and regulates sleep. However, eaten too close to bedtime, vegetables with high amounts of slow-to-digest fiber can keep your body working well into the night while you’re trying to get some shuteye.

French fries
Some of us may dream about fried food, but high-fat foods like French fries can keep you from doing just that. Indulging in one or two fries before bed may not be enough to keep you awake, but eating an entire serving may push your digestive system into overdrive not to mention give you a bad case of heartburn -- both of which are enough to prevent a good night of dreaming.

Chili
Hot sauce. Beans. Beef. Oh, my! Chili is a five-alarm recipe for sleep disaster if you eat it close to bedtime. Hot sauce-induced heartburn and a disgruntled tummy thanks to the beans and beef will keep you from getting all of those precious 40 winks.

Dust and Electronics

Did you know that dust can hurt or damage all of your electronics?  The blog below has some great tips on how to keep your electronics dust free and running smoothly.  You can learn more about technology tricks by visiting apartment therapy.

Desktop Computer: Many towers have fans on the back and vents on the sides. At least once per year, perhaps more in dust ridden regions, use compressed air, then wipe down with an anti-static microfiber cloth. Start with the fan, then move to the vents to release any dust build up. You may be surprised what resides inside your computer's internal regions.

TVs: Wiping down the screen is pretty standard, but like computers, many large TVs also have a fan in the back helping to prevent the television from overheating. A little compressed air will help here too.

Keyboards: Keyboards won't overheat, but low profile keyboards will get "soft keys" (sticky) if there's too much built up gunk under a key. Unplug the keyboard and blow on it gently every once in a while, using that handy can of compressed air for bigger jobs, and a dollop of hand disinfectant on a paper towel to remove grime on top. 


Mouse with Rolling Balls on Top or Bottom: My old Mac had a mouse with a small rolling ball on the top. It was great for web browsing, but on a nearly monthly basis the ball would get stuck and would roll sporadically. Even small amounts of dust will cause a mouse with delicate parts to operate poorly. A little compressed air on a regular basis will go a long way, with an alcohol based cleaner to wipe the top and bottom from smoother scrolling.

Add an Air Purifier: protect your home electronics further by installing an air filtration system nearby to keep dust, pet fur, and other debris out of digital devices and appliances in the first place. 

Check out our How to Shop for an Air Purifier shopping guide, alongside Consumer Reports, Good Housekeeping, and Consumer Search for recommendations.

Lets Go Tigers

Lets go Tigers!  Do you know why we are saying that cheer today?  Check out this great story about how the University of Memphis became the Memphis Tigers.  You can keep reading the blog below and find out about more traditions at the Memphis Tigers site.



When the University of Memphis first fielded a football team in the fall of 1912, no one had selected a nickname for the squad.

Early references to the football team tabbed them only as the Blue and Gray Warriors of West Tennessee Normal School.

After the final game of the 1914 season, there was a student parade. During this event, several Normal students shouted, "We fight like Tigers." The nickname was born.

More and more the nickname "Tigers" was used, particularly in campus publications. But it did not catch on with the newspapers downtown. They continued to use "Normals" or the "Blue and Gray" when referring to the University.

Under Coach Lester Barnard in 1922, Normal's football team gave a ring of truth to that old student yell about Tigers. The team adopted a motto - "Every Man a Tiger" - and went on to score 174 points while allowing its opponents just 29 points.

In the late 1920s, student publications and downtown newspapers began referring to the football team as the "Teachers" or "Tutors." The Tiger nickname would return, but not until 1939 was it finally adopted as the official nickname for the University of Memphis.

Surviving College on a Budget

 College can be rough on the wallet.  However, even with limited funds you can still have fun.  Check out these great ways to save money in college and stay within your budget.  You can learn more at ecampustours.

Since you don't have a lot of cash flow in college, you need to learn how to be thrifty with your money. Here are some tips for surviving on a college budget.
 
Walk or ride your bike to classes. By doing this, you won't have to spend as much money on gas or car maintenance. You also won't have to shell out a bunch of money each semester for campus parking fees.
 
Get good grades. Having good grades can save you money on car insurance. Check with your insurance company to see what grades they require for the discount.
 
Look for free or cheap entertainment. Stop spending ridiculous amounts of money at your local movie theater. Many campuses host free movie nights throughout the school year. You could also set up a netflix account and watch movies in your dorm room or apartment for cheap. Check out sites such as Groupon and DealChicken for deals on movies, food, travel, etc. Instead of going out to clubs every weekend where you have to spend money on cover charges and beverages, save your cash by attending art openings or free student concerts. Stay away from shopping malls when you are bored; you'll be too tempted to make purchases. Instead, keep yourself busy by going for a long walk, playing sports, having a picnic with your friends, etc.
 
Don't pay for a fitness club membership. Most campuses have fitness centers that are free to students. If your campus doesn't, buy some hand weights and take up running, biking, swimming, etc.
 
Use coupons. For every item that you purchase, check to see if you can use a coupon for it. This includes groceries, clothing, electronics, etc. If purchasing items online, you should first visit sites such as ultimatecoupons.com or couponchief.com to check for online coupon codes. In addition to discounts, some sites, such as Ebates, offer cash back and will mail you a check based on your purchases. If your mom is a coupon clipper, have her send some in your next care package.
 
Get free Internet access. Many campuses offer free wireless access. If you have a desktop, some colleges provide their students with free or discounted dial-up accounts. If you need faster service, head to your campus computer lab.
 
Purchase a laundry rack. Using a laundry rack instead of a clothes dryer will cut your laundry costs in half. Plus, your clothes will last longer and look better.
 
Buy your textbooks online. Websites, such as Amazon and barnesandnoble.com, offer cheaper textbook prices than your local bookstores. In some cases, you may save more than 50% by purchasing books online. You can also save money by renting textbooks at sites such as chegg.com and campusbookrentals.com. Added bonus: you bypass the whole standing in line thing.
 
Be smart about credit. If you use a credit card, make sure you have cash to pay off the balance every month as not to accrue interest. If you get into debt during college, those credit card woes will be with you long after graduation.
 
Get a free checking and savings account. Look around your community for banks that cater to students. Make sure there are no attached fees for ATM withdrawals, online banking, funds transfer, etc.
 
Don't shop for groceries when hungry. You'll end up spending way more than you originally intended. Make a list and stick to it!
 
Carpool. Going home for the weekend or for a holiday? Carpool with other students from your hometown. Gas doesn't seem that expensive when you split the cost.
 
Don't forget about financial aid. Remember to research scholarships and grants.
Your college years can be a financially rough time. With a little planning and a lot of willpower, you can survive on a college budget.

Happy Independence Day!

We hope everyone has a great Fourth of July with friends and family!