ASK FCHS
We are excited to welcome questions from our readers on nutrition, fitness, and wellness and will highlight a monthly Q&A in this new column every month.
Question:
Can you provide tips on getting a good night sleep?
Answer:
With daylight saving scheduled for Sunday, March 9th, the time adjustment can throw off your sleep schedule. Here are tips to help you adjust smoothly:
Before the Time Change
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Gradually adjust your schedule: Go to bed 15-30 minutes earlier (for spring forward) or later (for fall back) each night for a few days before the switch.
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Get more morning sunlight: Exposure to natural light in the morning helps regulate your body clock.
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Limit evening light exposure: Reduce screen time and bright lights before bed to help your body prepare for sleep.
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Maintain a consistent routine: Keep your sleep and wake times as consistent as possible to help your body adjust.
After the Time Change
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Stick to your schedule: Even if you are tired, try to wake up and go to bed at the same time each day to reset your internal clock.
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Get moving: Exercise, especially in the morning, can help your body adjust to the new time.
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Avoid caffeine & alcohol before bed: These can disrupt sleep, making adjusting harder.
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Take short naps if needed: A 20-30-minute nap can help combat fatigue without ruining your nighttime sleep.
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Be patient: Your body may take a few days to adjust fully, so give yourself grace and prioritize good sleep habits.
March is National Sleep Month. For additional information on sleep visit https://newsroom.heart.org/events/march-is-national-nutrition-month-national-sleep-month-plus-epi-lifestyle-2025-daylight-savings-time-and-more
Please email us your questions at fchs@co.somerset.nj.us.
FCHS UPCOMING EVENTS
Check out these upcoming FCHS programs!
Monday, March 24 @ 11am - Warrenbrook Senior Center - Art of Making Homemade Soup
Friday, March 28 @ 11am - Quailbrook Senior Center – Reducing Sodium
Wednesday, April 2 @ 10am - Warrenbrook Senior Center – Strength & Stretch
Thursday, April 3 @ 11am - Basking Ridge Senior Center – Reducing Sodium
For more events and updates, follow our Facebook Page
FEATURED PROGRAMS
Cancer Thriving & Surviving
6-Week series on Tuesdays | Remaining Sessions: March 4, 11, 18, 25, 2025
A Workshop to Support Adults & Caregivers Impacted by Cancer
Developed by Stanford University, this self-management program is proven to help cancer patients, survivors and caregivers learn to better manage the challenges of thriving.
This workshop is virtual via Zoom.
To register, visit https://bit.ly/4hfKzPj
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Cooking with Herbs
March 26, 2025, 6:30 – 7:30pm
Learn how to add healthy flavor to your dishes!
Class will be taught by Somerset County Family & Community
Health Sciences and includes a tasting and take-home recipes.
Location: Bedminster Town Hall (main meeting room)
One Miller Lane, Bedminster
Fee: Cost of class is $10 and can be paid via cash or
check made payable to Bedminster Township OR
by registering online via Community Pass with
credit card at: https://register.communitypass.net/Bedminster
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4-H Ag-Venture Day Spring Break
April 14-17, 2025
Join Rutgers Cooperative Extension of Somerset County for four days of hands-on workshops, farm tours, and fun activities around agriculture and nature!
Farm Tours: See farm animals up close
Hands-on Workshops: Farm-to-fork activities
Animal Science: Learn the science behind caring for livestock, sustainability, and agriculture
It's Spring Break - let's make it an adventure you’ll never forget
Open to youth in grades 2-6
Register by April 4th:
https://4histops.org/events/ag-spring-break
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NJ Empower to Prevent: the CDC’s National Diabetes Prevention Program (NDPP)
The NDPP is an evidence-based, lifestyle change program, shown to reduce the risk of developing diabetes. The year-long virtual program focuses on modest weight loss, healthy eating and physical activity, stress reduction, and healthy coping.
Sessions are enrolling for May 2025. For more information on NJ Empower to Prevent program, and eligibility for the program, contact fchs@co.somerset.nj.us
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HEALTH RESOURCES
March is National Nutrition Month
Stay connected with FCHS on social media throughout the month for nutrition tips and resources for National Nutrition Month!
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March is Colorectal Cancer Awareness Month, Use This Interactive Calendar for Resources
THERE IS GOOD NEWS about colorectal cancer (cancer that starts in the colon or rectum): It can be prevented through regular screening (before a person has symptoms), starting at the age of 45 or earlier if you are at higher risk. Regular screening can also find colorectal cancer early so that it can be more easily treated. Learn more about healthy living, ways to prevent colorectal cancer, screening recommendations, and resources, in this interactive calendar.
CLICK HERE for the Calendar
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Receive Public Health Messages from Somerset County
 To receive public health information from Somerset County, please subscribe at the following link: https://phm.njlincs.net/Subscriber/Subscribe
Information Provided Includes:
»Food Recalls
»Veterinary Health and Safety Toolkit
»Protocols for Testing Cats or Dogs with Compatible Clinical Illness and Risk Factors for H5N1 in New Jersey
»CDC/IDSA Clinician Call: Update on Avian Flu (H5N1)
»Update: Industry and Occupation Section in CDRSS
»Food Recalls
»Accelerated Subtyping of Influenza A in Hospitalized Patients
»Electronic Reporting of Tuberculosis Cases and Suspect Cases through CDRSS
»Respiratory Illness Surveillance Report
»Guidance for Animal Control Officers (ACOs) on H5N1 Avian Influenza (Bird Flu)
FACEBOOK EVENTS
Family Favorites:
Join us for "Family Favorites" on Facebook each week on Fridays at 11:00 a.m. We will showcase a variety of ideas for healthy family-friendly meals, snacks, and discuss other food-related topics - all of which are focused on flavor, fun, and easy preparation.
Visit https://www.facebook.com/SCNJFCHS/events to view all upcoming Facebook events!
Workout of the Week:
Join us for “Workout of the Week” videos posted each Monday. March videos will highlight stretching, strength, mobility, and aerobic exercises that can be done from the comfort of your home.
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