Miami, FL

Get better quality sleep in 2024 with these five tips

Published

2 years ago

January 1, 2024

Get better quality sleep in 2024 with these five tips

(CNN) – Each new year offers hope for a new beginning that focuses on you. Will it be eating a healthier diet? Getting more exercise? Nurturing new and old relationships? Reducing or coping better with stress at home and at work?

All these efforts are sure to bring benefits to your long- and short-term health. Yet you’re more likely to succeed in your objectives, experts say, if you start by focusing on better quality sleep. Being well-rested boosts mood and improves energy, thus giving you a jump start to achieve your dreams and goals.

The “sweet spot” for restorative slumber is when you can sleep continuously through the four stages of sleep four to six times each night. Since each cycle is roughly 90 minutes long, most people need seven to eight hours of relatively uninterrupted z’s to achieve this goal.

The good news is you can easily train your brain to get restorative slumber. Here are five science-backed ways to obtain high-quality sleep in 2024.

Establish a sleep schedule and stick to it
Establish a set wake-up time, even on weekends, vacations or after a night of poor sleep, experts say. If bedtime and wake-up times change from day to day or on weekends, your sleep rhythms aren’t predictable, and the body doesn’t know how to respond, clinical psychologist and sleep expert Michael Grandner told CNN in an earlier interview.

“The brain likes regularity and predictability,” said Grandner, who directs the sleep and health research program at the University of Arizona and the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson.

“Waking up at the same time every day,” he said, “and then adding light and movement as soon as you wake up, will set your other rhythms for the day and give you increased energy and mood.”

Avoid certain food and drink
Don’t turn to alcohol to calm your nerves or help you sleep. Alcohol may help you fall asleep, but it traps you in the lighter stages of sleep. Your body needs to experience all three stages of sleep – light sleep, the REM or dream state, and deep sleep – to repair and restore itself fully.

Staying away from caffeine after midday and avoiding heavy or spicy foods that can create heartburn or other digestive issues can help as well.

Practice good sleep hygiene
There are many more ways to train your brain to go to sleep and stay asleep. Good habits include eliminating blue light and noise, taking warm baths or doing yoga for relaxation, and keeping the bedroom cool and free of electronic devices.

Science tells us that we rest better in cooler temperatures of about 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius).

Blue and other LED lights emitted by laptops, smartphones and television interfere with the production of melatonin, the body’s sleep hormone.

Make the bedroom sacred
Last, but definitely not least, reserve your bed for sleep and sex. As normal as it may seem sometimes to work from bed or play games with the kids in bed, doing so doesn’t teach your brain to view the bedroom as a place for slumber.

The holy grail of sleep tips
There’s one more recommendation that Grandner swears by, saying that in his clinic it is as effective as prescription sleep medications: “The best sleep tip you can ever give somebody is get up – don’t lay in bed awake but not sleeping.”

“Whether it’s the beginning of the night or the middle of the night, if you’ve been awake for 20 or 30 minutes, get up and reset,” Grandner said. “Maybe you just need five minutes to get sleepy, or maybe an hour, but don’t spend that time awake in bed.”

Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner said. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.

“It’s counterintuitive, but spending time in bed awake turns the bed into the dentist’s chair,” he said. “You want the bed to be like your favorite restaurant, where you walk in and you start getting hungry even if you just recently ate. You want the bed to do that for sleep.”

Still not sleeping like a baby? You may need professional sleep training or a visit with a sleep specialist to rule out sleep apnea or serious sleep disorders. Search online for a diagnostic sleep center in your area.

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Miami, FL

Crash involving unmarked Miami-Dade Sheriff’s Office vehicle impacts morning commute

Published

12 hours ago

January 8, 2026

Press Room

Crash involving unmarked Miami-Dade Sheriff’s Office vehicle impacts morning commute

Updated on: January 8, 2026 / 7:30 AM EST
/ CBS Miami

A crash involving an unmarked Miami-Dade Sheriff’s Office vehicle was reported in Northwest Miami-Dade on Thursday morning, and the morning commute was impacted as a result.

Few details have been released, but the crash was reported in the area of Northwest 79th street and Interstate 95.

Video from the scene showed that the vehicles had heavy damage.

The sheriff’s office said the crash also involved a civilian vehicle, and no injuries were reported.

No other information was released.

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Miami, FL

Miami Heat-Minnesota Timberwolves Final Injury Update: Anthony Edwards’ status divulged

Published

2 days ago

January 6, 2026

Press Room

Miami Heat-Minnesota Timberwolves Final Injury Update: Anthony Edwards’ status divulged

The Minnesota Timberwolves announced that guard Anthony Edwards is now available to play in Tuesday night’s game against the Miami Heat after originally being listed as questionable with right foot injury maintenance.

Here’s the rest of the injury report and game preview:

INJURY REPORT

HEAT

Tyler Herro: Available – Toe

Jaime Jaquez Jr.: Out – Ankle

Nikola Jovic: Available – Groin

Terry Rozier: Out – Not with team

TIMBERWOLVES

Anthony Edwards: Available – Foot

Terrence Shannon Jr.: Out – Foot

Joan Beringer: Out – G League

Game date, time and location: Tuesday, Jan. 6, 8:00 p.m. EST, Target Center, Minneapolis, Minnesota

TV: TV: Peacock,

Radio: 104.3 FM (Miami/Ft. Lauderdale), ESPN 106.3 FM, (West Palm Beach), FOX Sports Radio 105.9 FM (Ft. Myers/Naples), 1450 AM (Suart), 97.7 FM (Florida Keys), WAQI 710 AM (Spanish-language broadcast, South Florida) 100.3 FM (Minnesota)

VITALS: The Miami Heat (20-16) and Minnesota Timberwolves (23-13) meet for the second and final regular season matchup after just facing off three days ago with Minnesota recording a, 125-115, win in Miami on January 3. The teams split the series, 1-1, last season with each squad winning on the road. The Heat are 36-35 all-time versus Minnesota during the regular season,
including 19-16 in home games and 17-19 in road games.

PROJECTED STARTERS

HEAT

G Davion Mitchell

G Tyler Herro

C Bam Adebayo

F Norman Powell

F Andrew Wiggins

TIMBERWOLVES

G Donte DiVincenzo

G Anthony Edwards

C Rudy Gobert

F Jaden McDaniels

F Julius Randle

Spread: Heat +5.5 (-112), Timberwolves -5.5 (-108)

Moneyline: Heat +166, Timberwolves -198

Total points scored: 239.5 (over -106, under -114)

QUOTABLE

Heat head coach Erik Spoelstra on the forced turnovers: “That is and has to be our identity. We have to play with a recklessness and activity level that exceeds our opponent, and thats not to put down our talent level or anything like that, it’s more about we look different when we’re flying around and making plays and making it tough for the opponent.”

For more Miami Heat information and conversation, check out Off The Floor.

Alexander Toledo is a contributor to Miami Heat On SI and producer/co-host of the Five on the Floor podcast, covering the Heat and NBA. He can be reached at Twitter: @tropicalblanket

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Miami, FL

Man shot during $22,000 gold chain robbery at Supreme store in Miami’s Design District; Atlanta suspects arrested

Published

2 days ago

January 6, 2026

Press Room

Man shot during ,000 gold chain robbery at Supreme store in Miami’s Design District; Atlanta suspects arrested

Three men were arrested Saturday after a robbery inside a Miami clothing store left a man shot and hospitalized, according to Miami police and arrest affidavits.

The incident happened Friday afternoon in Miami’s popular Design District neighborhood.

Police said officers were dispatched around 4:20 p.m. Friday to the area of Miami Avenue and Northeast 41st Street after receiving reports of a man who had been shot. Officers found the victim, who told them he had been robbed and shot while shopping inside a Supreme store located at 45 NE 41st Street.

According to investigators, the victim said he was approached by three suspects inside the store, including one person with whom he had a prior conflict originating from the Atlanta area. Police said an argument broke out, and one suspect forcibly removed a gold chain from the victim’s neck. The chain was valued at approximately $22,000, according to police.

As the suspect ran out of the store, the victim attempted to chase him, police said. During the pursuit, an unidentified male shot the victim once in the stomach. The suspects then fled the area in a white Mercedes-Benz, according to the arrest affidavits.

Miami Police detectives later located the suspect vehicle parked near Northeast 10th Avenue and Northeast 91st Terrace. Police said they conducted surveillance and observed the suspects abandon the vehicle and walk through a nearby residential area before entering a home in the 800 block of Northeast 90th Street.

A residential search warrant was executed, resulting in the arrest of three suspects. During the search, detectives recovered the victim’s gold chain, keys to the suspect vehicle, and clothing believed to have been worn during the robbery, police said.

The suspects were identified as Jamar McKay, 25, Omarion Phillips, 20, and Kevieon Smith, 21. McKay was charged with armed robbery with a firearm or deadly weapon. Phillips and Smith were charged as accessories after the fact, with Smith also facing an additional firearms-related charge, according to court records.

“This arrest sends a clear message: violent crime will not be tolerated in the City of Miami,” Miami Police Chief Manuel Morales said in a statement. “Individuals who commit acts of violence in our city will be identified, located, and held fully accountable.”

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