Up and Down the Kennebec Valley: Education in Winslow & Waterville

Sand Hill School, in Winslow.

by Mary Grow

The northernmost of three area towns incorporated on April 26, 1771, was Winslow, on the east bank of the Kennebec River, then including Waterville and Oakland on the west bank.

As discussed in earlier articles, Teconnet or Ticonic, later Winslow, was one of the earliest European-settled areas on this part of the river, with a British trading post in the 1650s and a British fort in 1754. Henry Kingsbury wrote in his Kennebec County history that Winslow’s first town meeting was held Thursday, May 23, 1771.

Your writer has found little information on 18th century schooling in Winslow and less on the 19th century. Elwood T. Wyman, in his chapter on education in Whittemore’s 1902 history of Waterville, commented that early residents on the Winslow side of the Kennebec could not always afford an education appropriation.

In 1778, town meeting voters agreed to pay a preacher but not a teacher, he said. In 1780, 1788, 1789 and 1790, they funded neither.

In 1791, they appropriated 50 pounds for schooling and nothing for preaching. In March 1796, voters – still representing both sides of the river – approved $250 for education, by now switching to dollars.

Wyman wrote that in addition to the struggling public schools, some wealthier residents supported private schools. He gave as an example a Dec. 28, 1796, agreement (signed Feb. 7, 1797) between nine residents (from both sides of the river) and Abijah Smith (later Waterville’s town clerk) for Smith to run a school in Ticonic Village (on the Winslow side) for three months.

Smith was to find his own room and board and a schoolroom (whether the living and teaching quarters were separate is unspecified). He was to be paid a total of $60, $2 a month for board and the remainder at the end of the term; and his sponsors would deliver firewood for the school.

Wyman switched his focus from Winslow to Waterville in 1802, when the two towns separated. Kingsbury provided no historical details on education in the Winslow chapter in his history. Again (as with Sidney), he described Winslow education only in 1892, the year his book was published.

Notes by Winslow historian Jack Nivison on the Winslow Historical Society’s website describe two 19th-century school buildings depicted there: the 1819 Fort School on the west side of Lithgow Street, near the Kennebec; and the 1887-88 Sand Hill School, at the corner of Monument and Bellevue streets, well uphill from the river.

Second Fort School, Lithgow St.

The original Fort school was one room. Nivison said it might have been Winslow’s earliest public – he emphasized “public” – school.

An on-line site says it was used until 1909, when increasing enrollment required the new, larger Fort School, built in 1910. This two-room Fort School was on the east side of Lithgow Street, three lots south of the first one.

The original Fort School was reused for a year or two after a high school burned down in 1914, the on-line site says. In 1976, the building became the Winslow Historical Society’s museum. It was destroyed in the Flood of 1987.

The Sand Hill School was the largest in town when it was built, Nivison wrote. The accompanying photograph, taken after a 1909 addition, shows a tall, two-story, L-shaped building. Sand Hill School was “always an elementary school,” though with “different grades at different times.” It closed after the 1929-30 school year.

Kingsbury, describing Winslow education in 1891-92, said there were 16 school districts, 15 schoolhouses “and eleven schools that were taught in 1892,” attended by 247 students.

Funding, he summarized, consisted of $1,400 “in public money” (state funds?), $1,500 from town taxes and another $250 “for the support of free high schools.”

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In the 1902 Waterville history, Wyman summarized education-related actions at early town meetings after Waterville was incorporated as a separate town on June 23, 1802.

At the first meeting on July 26, voters elected 10 men as school agents. At an Aug. 9 meeting, they raised $300 for education. In March, 1803, they approved another $400; and on May 2, 1803, they accepted a report from the selectmen establishing 10 school districts.

Eight districts were named after residents; the “village district,” No. 1, was Ticonic and the third was Ten-lot. Names had changed to numbers by around 1808. But, Wyman said, in 1902 some districts’ residents were still using the family names.

The selectmen also recommended, and voters approved, having annual town meeting voters choose school agents and letting each district’s residents contract with their teachers, within legal limits. Selectmen were authorized to aid small districts (financially? with supplies? with expertise?), and “Rose’s district was advised to join with neighboring families in Fairfield in support of a union school.”

(Elsewhere, Whittemore’s history lists a George Rose from Water­ville who served during the winter of 1839 in a militia unit raised in Fairfield and Waterville for the Aroostook War.)

By 1806, Wyman wrote, the education appropriation was increased to $600. That year, too, voters elected a five-man committee to inspect Waterville’s schools during the following year. Wyman commented that two members, Dr. Moses Appleton and Hon. Timothy Boutelle, were Harvard graduates; other sources say Appleton graduated from Dartmouth College, Class of 1791.

Wyman (like Kingsbury) listed family names of the 145 students in District 1 in 1808. He said they came from “Main, Silver, Mill, College, Water and lower Front streets.” Except for Mill Street, these are current names of major streets in downtown Waterville.

In 1808, Wyman said, the streets were “rough roads,” running through “an area still largely covered with woods, and used mostly for pasturage.” He listed two schoolhouses, “the little old yellow one close by the town hall, and the brick one on College street,” farther north along the Kennebec.

Voters at an 1812 town meeting made a decision that Wyman said recognized “the importance to public schools of official inspection.” They chose Appleton and Daniel Cook “visiting inspectors,” directed to visit every public school at least once in the winter term, and in the summer “if they thought proper,” and to tell each schoolmaster “the most proper mode of instruction.”

Appleton and Boutelle were two of the five 1821 school committee members Wyman named. Appleton was elected again in 1826, when, Wyman said, the committee had three members.

By then voters had approved paying school committee members “a reasonable sum” for their work, and in 1827 Appleton got $6. That year, too, voters approved a long motion by Boutelle that considerably expanded the men’s responsibilities.

Committee members were now required to prepare a detailed annual report. It was to cover how much each district spent and what for (specifically, expenditures for schoolmasters, for schoolmistresses and for wood); teachers’ names, wages and lengths of service; the number of students, what kinds of textbooks they had and what subjects they studied; the committee’s opinions on the quality of each school; and anything else committee members thought useful or interesting.

Wyman surmised it was because of the reporting requirement that committee members’ annual stipends went up to eight dollars in 1828.

In 1828, too, he wrote, the boundaries of Waterville’s 13 school districts were described in such detail as to take up three pages in town records. For years thereafter, he said, almost every town meeting included a vote on “setting off certain persons from one [school] district to another. This business and the laying out or discontinuance of roads furnished a never-failing subject for discussion and action.”

The comprehensive reports gave historian Wyman a surplus of material to choose from. His reports for the rest of the century are fragmentary, based apparently on his estimates of importance and interest.

In 1829, Wyman found, voters approved $900 for schools for the year, higher by $200 than any prior appropriation.

The 1834 school committee consisted of three ministers, Rev. Calvin Gardner (Universalist, who served his church from September 1833 to January 1853), Rev. Samuel F. Smith (Baptist, author of America, who served in Waterville from Jan. 1, 1834 to early 1841) and Rev. Jonathan C. Morrill (whose name is listed nowhere else in the Waterville history index and whom your writer could not find elsewhere).

Wyman wrote nothing about what this committee did.

By 1836 Waterville had 1,049 students in 14 school districts, and 26 teachers for the year. District 1 was the most populous, with “212 scholars on its census roll” – and an average attendance of 50.

In that district, one of the men was paid $26 a month for 18 weeks, and one of the women $14 a month for 23 weeks. Her pay, Wyman commented, “was more than was paid to some of the male teachers.” Six other districts paid female teachers $4 a month.

The most common school term was 22 weeks, longer in “the village schools” and somewhat shorter in “the smaller districts,” one of which had only 14 pupils.

Myrtle Street School

Wyman summarized several years of arguments over whether and where to build new school buildings. A long-debated schoolhouse on the Plains, the area along Water Street south of the Kennebec River bridge, was authorized in 1846 “at a cost of $250”; and voters further agreed “to furnish two school rooms in the town hall.”

Some of the disputes were between residents of Waterville’s north and south ends. In 1853, Wyman wrote, a four-man committee created a 10-man committee that proposed a brick schoolhouse in each end; the idea was accepted.

The southern building was near the site of the present Albert S. Hall school, at 27 Pleasant Street, two blocks inland from the Kennebec.

North Grammar School, in Waterville.

The northern schoolhouse was on the lot that by 1902 was occupied by North Grammar School, opened Feb. 28, 1888. The 1853 building had been moved to College Avenue and was described as “a brick tenement.” After being relocated, it had been used as a school until the Myrtle Street School opened in 1897.

Wyman called the Myrtle Street School “in most respects the best school building in the city” in 1902.

A Dec. 4, 1981, report on the Waterville Fire and Rescue website locates the Myrtle Street School at the end of Myrtle Street, which dead-ends westward off College Avenue. The report is of a suspicious two-alarm fire; it says the three-story brick building, by then a warehouse for used tires, was gutted and one firefighter was slightly injured.

Main sources

Kingsbury, Henry D., ed., Illustrated History of Kennebec County Maine 1625-1892 (1892)
Whittemore, Rev. Edwin Carey, Centennial History of Waterville 1802-1902 (1902)

Websites, miscellaneous.

FOR YOUR HEALTH: There’s More To Vision Health Than Meets the Eye

An alliance of experts brings hope to people suffering visual function loss.

(NAPSI)—If you or someone you care for is ever among the millions of people in the United States who suffer from a loss of visual function as the result of stroke, concussion, traumatic brain injury and other illnesses and conditions, there’s information you may want to see.

Understanding the Issue

Most seeking care are told that if their visual abnormalities don’t resolve on their own within the first year, there is nothing that can be done to rehabilitate visual field loss. It can be devastating, resulting in loss of the ability to work, drive, read and other important functions that are critical components to quality of life. Fortunately, many of these conditions have and continue to be rehabilitated through neuro-optometry.

Vision is more than eye health; it’s a complex process that relies on the brain’s processing functions to translate the information received from the eyes. The practice of treating the interaction of the eyes and the brain is known as neuro-optometry, but awareness of this field of practice­—and access to physicians who specialize in it—is limited. That’s why a group of experts and innovators created the DeyeNAMICS Alliance. Its goal is simple, but its implications are profound. By raising awareness of neuro-optometry and creating the most rigorous standards of care, the organization seeks to revolutionize access and outcomes for patients.

Access is Critical

The life-changing care the group provides, however, is only as valuable as a patient’s ability to access to it. That’s why the DeyeNAMICS Alliance is committed to growing a nationwide network of quality providers to create more access points for patients. The Alliance’s core values are grounded in the belief that everyone deserves the dignity of a diagnosis and quality continuum of care.

A network of doctors is located across the country, and a goal is to have so expansive a network that everyone has a provider within an easily drivable radius—so there’s more care for more people with better outcomes.

Treatable Conditions

Stroke and TBI aren’t the only conditions that can produce loss in visual function abnormalities—and visual field loss is only one of several conditions people may develop. Patients with Lyme disease, cerebral palsy, Parkinson’s and other conditions can have other visual abnormalities that require more than traditional optometric care—and may also suffer from visual midline shift, which results in dangerous gait and balance problems destabilizing everyday motor function, making life far more difficult.

Conditions May be Complex, but Awareness and Access Can be Simple

With millions of people suffering, we all probably know someone struggling with one or more of the treatable conditions mentioned. The key is to educate and increase awareness of neuro-optometry and how to access it. To that end, the DeyeNAMICS Alliance created an informational website of easy-to-understand information and links to providers. A better understanding of how neuro-optometry can improve lives is as close as your phone or home computer.

Learn More

To learn more about how neuro-optometry works, see a comprehensive list of conditions it can treat and even schedule an appointment with a physician, visit deyenamics.com.

Conjuring Carroll awarded scholarship grant

Carroll Chapman

The National Center for Agricultural Literacy (NCLA) recently launched its Certified Agricultural Literacy Educator program is designed for K-12 educators, through the University of Utah. Performing Artist “Conjuring” Carroll Chapman was awarded a scholarship grant to attend the pilot training, to provide peer reviewed input on the developed curriculum.

NCLA promotes agricultural literacy through research, resources, and educational initiatives, in partnership with the National Agriculture in the Classroom Organization (NAITCO), the AgClass­roomStore, Utah State University, and the United States Department of Agriculture (USDA). Their mission is to educate communities to become more agriculturally literate. An agriculturally literate person understands and can communicate the source and value of agriculture as it affects our quality of life.

Mr. Chapman is a social worker magician, who graduated from the School of Social Work at the University of Maine. He intertwines his education and 30 years of performing arts to provide dynamic presentation as an educational specialist. He plans to utilize his certification in agricultural literature to help educate communities, schools and agricultural fairs about the importance of agriculture.

For more information about the National Center for Agricultural Literacy can be found at https://agliteracy.org/ Mr. Chapman can be contacted by the following email conjuringcarroll@gmail.com.

New Physician Assistant joins Unity Practice

Jennifer Fitzpatrick

Northern Light Primary Care, in Unity, welcomes Jennifer Fitzpatrick, physician assistant, to their team.

Jennifer is welcoming new patients and will be providing routine wellness exams, chronic disease maintenance, acute/sick visits, and in-office procedures.

With a bachelor of science degree in exercise science from the University of Southern Maine and a master of medical science from Yale School of Medicine, Jennifer also has experience as a cardiac tech and spent nine years as a health and wellness coach.

“I try to get to know each and every patient individually so I can learn what their healthcare priorities are. My goal is for every patient to play an active role in their own health, and I will meet them where they are in terms of their health, resources, and motivation so we can work as a team to keep them well,” shares Jennifer.

To schedule an appointment, please call the office at 207-948-2100.

Northern Light Inland Hospital changes leadership

Northern Light Health announces that Tricia Costigan has stepped down from her role as president of Northern Light Inland Hospital and Northern Light Continuing Care, Lakewood, effective immediately. Randy Clark will assume leadership of both organizations in tandem with his role as president of Northern Light Sebasticook Valley Hospital. Randy is also a senior vice president at Northern Light Health.

Joining Northern Light Health in 1996, Randy started as controller with Sebasticook Valley Hospital, became vice president of Finance in 2005 and vice president of Finance and Operations in 2016, served as vice president of Finance and Operations in 2021-2022 for Inland Hospital and Lakewood, and became president of Sebasticook Valley Hospital in April 2022.

As part of this leadership restructuring, Randy will report to Marie Vienneau, in her new role as regional president. This role is in addition to Marie’s work as senior vice president of Northern Light Health, and president of both Northern Light CA Dean Hospital and Northern Light Mayo Hospital.

Enhancing existing regional collaborations, this new executive structure of Northern Light Health will formally link Sebasticook Valley Hospital, Inland Hospital, and Lakewood, with our member facilities in Piscataquis County. It will also encourage further alignment around best practices in patient care, advance shared services, create administrative efficiencies, and be a good steward of scarce resources during these economic times.

Pamela Partridge winner of AARP award

Pamela Partridge

AARP Maine announced recently that North Anson resident, Pamela Partridge, is the winner of the 2024 Andrus Award named in honor of AARP’s founder Dr. Ethel Percy Andrus. The Andrus Award celebrates and honors those who make a difference in the lives of others, and it is the most prestigious and visible award AARP presents each year.

Pam Partridge’s extraordinary public service actively embodies Dr. Andrus’ motto “To Serve, Not To be Served.”

Noël Bonam, AARP Maine State Director, stated “The AARP Maine Andrus Award acts as a symbol that every single person can make a difference, and that each person can bring about positive social change. We are deeply proud to be presenting this year’s award to Pam Partridge, whose record of achievement, service and commitment provides an excellent example of the power of giving back to others.”

Pam has served as the president of the Somerset Education Association-Retired, web administrator for the Maine Education Association-Retired, and she actively volunteers with AARP Maine as an advocate at the State House. Pam also serves as volunteer producer of “Fraud Watch with Phil and Pam,” a monthly virtual workshop she co-hosts with her volunteer colleague, Phil Chin, to help Mainers learn about common scams and how to spot them.

Together with other volunteers, she established and now is the volunteer lead of the AARP Maine Speakers Bureau. Pam is also a member of the all-volunteer AARP Maine Executive Council. She belongs to several local, state and international organizations, all the while volunteering at her local soup kitchen. Pam has a son, a step-daughter, several grandchildren and great-grandchildren.

“In giving vulnerable Mainers the best methods of avoiding fraud, Pam has become a significant part of our community and a key leader of fraud prevention in Maine,” said Bonam. “She sets herself apart with her generous spirit and dedication to help others above all else.”

Pam grew up in New Jersey where her parents owned a hardware store in Red Bank near the Jersey shore. She came to Maine in 1971 to attend Unity College, earning a degree in forestry and meeting her future husband, Deane. After marriage and the birth of their son, she returned to college as a non-traditional student in the secondary teacher education program at the University of Maine, Farmington. Pam taught middle level science for 11 years, and varying combinations of grades 3, 4 and 5 for 13 years at the Garret Schenck School in Anson, while also earning her M.Ed., Middle Level Education, at the University of Maine in 1994, and her K-6 teacher certification. She retired from teaching in 2012.

What you should know about nutrition and sleep

by Lauren Panoff

When it comes to feeling healthy and refreshed, prioritizing sleep is non-negotiable. But whether it’s falling asleep, staying asleep, or feeling rested in the morning, we all experience challenges from time to time. There are some simple habits most of us know can make it easier to get a good night’s sleep — for instance, going to bed and waking up at the same time every day, creating a sleep-promoting environment, and avoiding blue light and caffeine close to bedtime.

One of the lesser talked-about factors in sleep is diet, but research shows that good nutrition and sleep are like peanut butter and jelly. They just go together! Let’s examine what to eat more of – and less of – to help you catch better Z’s.

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately. Additionally, restrictions and regulations on supplements may vary by location. If you ever have any questions or concerns about a product you’re using, contact your doctor.

Long Story Short

Your everyday food choices can influence your sleep patterns, and how you sleep at night can influence the food choices you make, including cravings.

The best diet for better sleep prioritizes foods like fruits, vegetables, whole grains, legumes, nuts, and seeds that provide omega-3 fats, fiber, and lean protein, as well as nutrients like magnesium, tryptophan, melatonin, and calcium.

Ultra-processed foods that are high in added sugar, sodium, and saturated fat, as well as caffeine and alcohol, are more likely to disrupt sleep and can worsen conditions like sleep apnea and acid reflux.

How Nutrition Affects Sleep

Nutrition is an evolving science, but one thing’s for sure: what we’re eating impacts literally every aspect of our health, including sleep. This means the food choices you’ve been making all week could very well play a role in how rested you feel tomorrow morning. More specifically, things like meal timing, nutrients, and even portion sizes (overeating or undereating) help shape your sleep patterns. (1)

Your body’s biological clock is called your circadian rhythm – it regulates your sleeping, waking, thirst, hunger, energy consumption, and metabolism. (2) These aren’t aspects of your health that you generally have to think about because your circadian rhythm works almost on autopilot in response to your lifestyle habits.

Your digestive system is impacted by your circadian rhythm too; for example, a change in the way you’re eating can trigger a change in your sleep pattern. On the other hand, a change in the way you’ve been sleeping affects things like the way energy is used and stored and the types of foods you’re craving.

Additionally, inadequate sleep is linked to an increase in appetite-regulating hormones, like ghrelin and leptin. Ghrelin, which stimulates hunger, tends to rise when you aren’t getting enough high-quality sleep, while leptin, the hormone that signals fullness, decreases. This hormonal imbalance can trigger cravings, particularly for high-calorie, sugary, carbohydrate-rich foods, as the body seeks fast energy to combat fatigue.

The Nutrients That Help Us Sleep

The best way to support better sleep through diet is to prioritize foods that contribute an array of nutrients. Incorporating a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains provides a balance of vitamins, minerals, fiber, antioxidants, proteins, and healthy fats your body needs. Emphasizing a few specific nutrients may be particularly helpful for your circadian rhythm.

Tryptophan

Sandra Chavez, MS, RD says several foods naturally contain tryptophan, an amino acid that, when lacking, has been associated with poor sleep. Tryptophan becomes vitamin B3, also known as niacin, which then turns into serotonin, a brain chemical involved in mood and relaxation. Serotonin, in turn, is converted into melatonin, the hormone responsible for regulating sleep-wake cycles.

Some foods that are either rich in tryptophan or promote serotonin production include bananas, hazelnuts, wild rice, spinach, lettuce, straberries, pineapple and kiwi.

“These foods don’t have to be eaten at bedtime,” says Chavez. She continues, “Rather, adopting an overall diet that delivers enough tryptophan can be a great move towards better sleep.”

Magnesium

Magnesium plays a crucial role in promoting relaxation and calming your nervous system, making it easier to fall asleep. Additionally, magnesium helps regulate levels of the brain chemical GABA, which has calming effects on your brain. (9)

Magnesium-Rich Foods

Meyer recommends skipping sleep supplements if possible and instead reaching for foods with magnesium, such as leafy greens, like spinach, nuts and seeds, like almonds and pumpkin seeds, whole grains, avocados and dark chocolate.

Melatonin

Melatonin is a hormone produced by the pineal gland in the brain and helps regulate the sleep-wake cycle. It’s released in response to darkness, signaling to the body that it’s time to sleep. Some foods contain small amounts of melatonin, such as tart cherries, grapes, walnuts, rice, eggs. However, it’s unlikely that most people consume enough food-derived melatonin to make a significant difference in their sleep patterns. Because of this, man-made melatonin supplements are popular; however, they’re generally intended for short-term use such as recovering from jet lag, and long-term safety research is limited.

Calcium

Not just good for building strong bones, calcium helps regulate the production of melatonin. Additionally, calcium helps your brain use tryptophan to produce serotonin, a brain chemical that further aids in relaxation and sleep. Some of the best food sources of calcium are Tofu made with calcium sulfate, canned fish that contain edible bones, like salmon or sardines, dark leafy greens, like kale, collard greens, and bok choy, calcium-fortified foods like certain cereals, orange juice, cow’s milk, and plant-based milk.

The Foods That Make it Hard to Sleep

While you’re designing a diet that includes sleep-promoting foods, it’s equally important to reduce the types of foods that have the opposite effect, especially close to bedtime. Some foods and beverages that can make it challenging to fall asleep or stay asleep include caffeine-containing items: Coffee, tea, energy drinks, and chocolate can stimulate the nervous system, leading to increased alertness and difficulty winding down. Spicy foods: These may cause indigestion and heartburn, making it uncomfortable to lie down and relax. High-fat and heavy meals: Eating these foods close to bedtime can lead to discomfort and may cause disruptions in sleep. Sugary snacks and refined carbohydrates: These types of ultra-processed items can cause fluctuations in your blood sugar levels, potentially leading to restless sleep. Alcohol: While initially sedating, drinking alcohol can disrupt sleep cycles and lead to frequent awakenings later in the night.

Is There an Ideal Diet for Sleep?

Achieving better sleep through food begins with adopting a balanced diet that supports relaxation and maintains stable blood sugar levels throughout the day. A diet rich in nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats can promote better sleep quality.

Chavez says, “While there is no one perfect diet for every person, generally a Mediterranean-style eating pattern contains a balance of nutrition that promotes good sleep.” She notes, “A healthy dose of omega-3’s from fatty fish and some nuts, complex carbohydrates, and lean proteins are just a few of the sleep-promoting benefits of this eating style.”

Establishing regular meal times and avoiding heavy, spicy, or fatty meals close to bedtime can further support a healthy sleep pattern. Ultimately, focusing on a well-rounded diet with attention to timing and nutrient composition is a good place to start.

Can an Unhealthy Diet Impact Sleep Disorders?

The relationship between nutrition and sleep is also apparent in some sleep disorders. Consuming a diet full of ultra-processed foods, which tend to be high in added sugars, sodium, and saturated fats, has been linked to various sleep disturbances.

For example, obstructive sleep apnea (OSA) can be worsened by an unhealthy diet and alcohol use. Research shows that diets high in saturated fat, processed meats, and ultra-processed snack foods are associated with more frequent and severe breathing-related night wakings among people with OSA.

It’s important to address sleep apnea as, not only does it disrupt your rest, but it’s also a risk factor for other conditions, like diabetes and heart disease.

Amy Beney, MS, RD, CDCES tells Sleepopolis, “A recent [2021] study showed that those with a diet higher in fruits was associated with a reduced risk of sleep apnea versus a diet higher in animal innards, fried foods, salted foods, carbonated beverages, and non-carbonated beverages.” (25)

These types of foods — which make up much of the standard American diet — can disrupt the body’s natural sleep-wake cycle and interfere with the production of sleep-regulating hormones like melatonin and serotonin. The time you eat matters, too: eating late at night can also worsen symptoms of sleep apnea.

How Sleep Affects Nutrition

How you sleep affects your food choices (and overall nutrition), and the quality of your food choices affects how you sleep.

For one thing, when you don’t sleep well, this can knock your appetite-regulating hormones out of balance, triggering cravings for high-calorie and sugary foods. Your body’s ability to keep your blood sugar within healthy levels can also be thrown off track.

Plus, think about the last time you didn’t sleep well for a couple of days. You probably didn’t make the best decisions thanks to brain fatigue, and you may have had a hard time choosing healthy foods.

Getting your sleep on track supports a healthy hormonal balance and helps your body function properly. This makes it easier to make better food choices and support your overall well-being. (28)

Can Sleep Help You Lose Weight?

Getting enough sleep isn’t just crucial for health and wellness but can also play a significant role in weight management. Experts recommend adults get 7-9 hours of quality sleep per night. This may help promote normal hormonal balance and metabolism, which can support weight loss efforts. (28) Not to mention, being well-rested leaves you with more energy, which may make it easier to take that afternoon walk or make healthier food choices.

The Last Word From Sleepopolis

Most of us agree that we’d like to sleep better most nights. While there are countless sleep disruptions that we may not be able to control as easily — like crying babies, noisy neighbors, and a stressful day — one thing we can be more intentional about is what we’re eating.

Nutrition and sleep are strongly linked, and looking for opportunities to improve your diet is a worthy cause. Try to cut back on the ultra-processed foods and add in more of the good stuff, including foods that contribute more magnesium, tryptophan, and calcium to your diet.

SMALL SPACE GARDENING: Grow healthier gardens with the help of a soil test

by Melinda Myers

Soil is the foundation of a healthy garden, but let’s be honest, most gardeners don’t like spending time, energy, and money on it. It’s more fun to show off pretty flowers or share tasty vegetables. But creating a healthy soil foundation will increase your growing success which means more beautiful flowers, larger harvests, and a healthier landscape to enjoy.

When creating a new lawn, landscape, or garden bed, begin with a soil test. Use soil testing to evaluate your fertilization practices and diagnose problems in existing lawns and gardens. Prioritize and spread out the cost by starting with new and struggling gardens or lawn areas. Then implement an ongoing testing schedule that tests one or two existing gardens each year. Testing lawns and gardens every few years can help improve their health while helping you avoid improper and overfertilization that can negatively impact your landscape and the environment.

A soil test report tells you what if any fertilizer is needed and what fertilizer is best to use for the plants you are growing. It also evaluates the soil pH, acidity, and alkalinity, advising you of any needed adjustments. Testing this before fertilizing or adjusting the soil pH can help avoid years of problems caused by applying too much or the wrong fertilizer, lime, sulfur, or other products.

You can take a soil sample for testing whenever the soil is not frozen, and you have not recently applied fertilizer. Fall is an excellent time as it allows you to implement the soil test results before the next growing season.

Contact your local or state University Extension Service to locate a qualified soil testing lab near you. Many have a state lab that provides this service for a fee while others provide lists of soil-testing labs in your area.

Take separate samples for each type of planting, garden bed, and if needed, lawn area. As you may have discovered, the soil can vary greatly from one place to another. Fill may have been added when the house was built, topsoil used to create planting beds, and other soil amendments incorporated that can impact your growing success. Taking a sample from individual planting beds, mixed borders, and the lawn provides better information on the existing conditions and what is needed for growing those types of plants.

Use a clean trowel and bucket to gather the soil sample. If needed, slide away mulch and remove a narrow slice of soil, four to six inches deep, where many plant roots grow.

Take several samples from the garden or lawn area you want to test. Collect samples from each edge and several throughout the middle of the bed or lawn area. Mix the samples together, place about a cup in a plastic bag, and send it to the soil testing lab. Allow several weeks for the test to be completed and the results returned.

Consider adding soil testing to your garden preparation and ongoing care. This investment will help you grow healthier, more productive, and more beautiful gardens and landscapes.

Melinda Myers has written over 20 gardening books, including Midwest Gardener’s Handbook, 2nd Edition and Small Space Gardening. She hosts The Great Courses “How to Grow Anything” instant video and DVD series and the nationally syndicated Melinda’s Garden Moment radio program. Myers is a columnist and contributing editor for Birds & Blooms magazine. Myers’ website is www.MelindaMyers.com.

PHOTO: Lawrence High School girls soccer captains

From left to right, Bianca Wright, Ella Moynihan, Zoie Ward, Taylor Pellerin, Kylie Delile, and Zoe Hutchins. Absent from photo Hayley Woods. (photo by Galen Neal, Central Maine Photography)

TEAM PHOTO: Fairfield PAL senior champions

Front Row, from left to right, Jacobi Peaslee, Kayden Lachance, Hunter Lochart and Ryker Miklos. Middle row, Stella Curtis, Chase Bonney, Brock Richards, Levi Brann, Owsley Richardson, Malcolm Gilliland, Jackson Hanson, Bryce Faulkner, and Jackson Curtis. Back, coaches Peasle, Clement, Miklos and Richards. (photo by Casey Dugas, Central Maine Photography)