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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.
Rumors have swirled around Charlotte Hornets guard LaMelo Ball for several seasons, recently heating up ahead of the 2025-26 NBA season. Despite coming into the season with a promising young core, headlined by the All-Star guard, Charlotte’s struggles have persisted.
Ball has been largely inefficient in a new-look rotation, shooting just 41% from the field, tying the second-lowest mark of his career thus far. Monitoring teams around the league, several suitors could offer enticing returns for Ball, but one Eastern Conference club is one of the more sensible destinations for the Hornets guard: the Miami Heat. Here’s a mock trade that sees Ball moved to South Beach:
Charlotte Hornets-Miami Heat Mock Trade & Fantasy Basketball Impact
Charlotte Hornets receive Andrew Wiggins, Simone Fontecchio, 2029 first-round pick, 2031 first-round pick
Miami Heat receive LaMelo Ball
A trade to a consistent playoff contender could help Ball overcome lasting narratives that have surrounded the star point guard. Fans, media personnel and coaches alike have speculated over Ball’s commitment and ability to buy in throughout his career, something that could be overcome with a trade to the Heat.
In Miami, Ball could contribute to a winning culture for a team prepared to re-enter title contention after moving on from Jimmy Butler last season. The Heat would roll out a big-three consisting of Ball, Bam Adebayo and Tyler Herro, a trio that has the potential to emerge as one of the top in the NBA.
From a fantasy basketball standpoint, his stock could take a noticeable leap in an improved situation. Ball would take on greater scoring responsibility, while retaining his role as the offense’s primary ball-handler. With two co-stars and a plethora of perimeter shooters, he could overcome an inconsistent start to the season and hit his stride down the stretch of the year.
Why The Hornets Make The Trade
While Ball has brought his stardom to the Hornets, the team has struggled throughout his career, failing to reach the postseason in his first six seasons. Charlotte has pieced together a promising young wing duo of Brandon Miller and Kon Knueppel, two key contributors for the Hornets to build around as they establish an improved culture over the next several seasons. While he’s just 24 years old, I’m not confident Ball fits alongside this hypothetical new-look Hornets club, considering previous frustrations with the team.
Why The Heat Make The Trade
Miami has sought a trade for a star player to help the team return to title contention, a billing that Ball fits perfectly. He presents a consistent floor general to help the Heat’s offense overcome a slow start to the season, ranking 20th in the NBA in defensive rating to this point of the season (114.8). I love Ball’s fit alongside the likes of Herro and Adebayo, taking pressure off the two All-Stars with consistent playmaking and versatile scoring ability. The Ball-led Heat would be set up for title contention over the next several years.
Read More Fantasy On SI News
It looked improbable two months ago.
Two years ago — impossible.
But against the odds, Miami and Indiana have a date in the College Football Playoff final — a first-of-its-kind matchup on Jan. 19 in the second national title game of the expanded-playoff era.
The Hoosiers (15-0), the top-seeded favorite in the 12-team tournament, stomped Oregon 56-22 on Friday night to reach the final. The Hurricanes (13-2), seeded 10th and the last at-large team to make the field, beat Mississippi 31-27 the night before.
Indiana opened as a 7 1/2-point favorite, according to the BetMGM Sportsbook.
The game is set for Hard Rock Stadium in South Florida — the long-ago-chosen venue for a game that happens to be the home of the Hurricanes. Indiana quarterback Fernando Mendoza is a Miami native who grew up less than a mile from the campus in Coral Gables.
“It means a little bit more to me,” Mendoza said of the title game doubling as a homecoming.
Miami quarterback Carson Beck (11) holds the offensive player of the game trophy after winning the Fiesta Bowl NCAA college football playoff semifinal game against Mississippi, Thursday, Jan. 8, 2026, in Glendale, Ariz. Credit: AP/Ross D. Franklin
He’ll be going against the program known as “The U.” Miami won five titles between 1983 and 2001 and earned the reputation as college football’s brashest renegade.
A quarter century later, they are one side in a tale of two resurgences.
Miami’s was sparked by coach Mario Cristobal, a local boy and former ‘Cane himself who came back home four years ago to lead his alma mater to a place it hasn’t been in decades.
Among his biggest wins was luring quarterback Carson Beck to spend his final year of eligibility with the ‘Canes.
Miami head coach Mario Cristobal yells from the sideline during the second half of the Fiesta Bowl NCAA college football playoff semifinal game against Mississippi, Thursday, Jan. 8, 2026, in Glendale, Ariz. Credit: AP/Rick Scuteri
Beck, steadily rounding back to form after an elbow injury that ended his season at Georgia last year, is getting better every week. He has thrown for 15 TDs and two interceptions over a seven-game winning streak dating to Nov. 8.
“He’s hungry, he’s driven, he’s a great human being, and all he wants to do is to see his teammates have success,” Cristobal said after Beck threw for 268 yards and ran for the winning touchdown against Ole Miss.
It was the latest step in a long climb from No. 18 in the season’s first CFP rankings on Nov. 4 — barely within shouting distance of the bubble — after their second loss of the season.
The Hurricanes haven’t lost since.
Hoosiers rise from nowhere to the edge of a title
Indiana’s climb to the top is an even longer haul. This is the program that had a nation-leading 713 losses over 130-plus years heading into the 2024 season. Since then, only two.
The turnaround is thanks to coach Curt Cignetti, who arrived from James Madison and declared: “It’s pretty simple. I win. Google me,” while explaining his confident tone at a signing day news conference in December 2023 when he landed the core of the class that has taken Indiana from obscurity to the edge of a title.
But Indiana’s biggest catch came about a year ago from the transfer portal — the oxygen that drives the current game.
Mendoza, who went to the same high school as Cristobal in Miami, chose Indiana as the place to finish his career. So far, he has won the Heisman Trophy and is all but assured to be a top-five pick in the NFL draft.
“Can’t say enough about him,” Cignetti said.
One more win and he’ll bring a national title and an undefeated season to Indiana, an even 50 years after the Hoosiers’ 1975-76 basketball team, led by coach Bob Knight, did the same.
Lots of people could see that one coming. Hard to say the same about this.
CFP selection committee almost kept this game from happening
It might seem like ancient history, but Miami almost didn’t make the playoffs.
In its first ranking of the season, back in November, the CFP selection committee ranked the Hurricanes eight spots behind a Notre Dame team they beat to start the season.
The history of Miami’s slow crawl up the standings, then its leapfrogging past the Irish for the last spot, has been well-documented. If Miami’s trip to the final proved anything, it’s how off-base the committee was when it started the ’Canes at 18, even if they were coming off a loss at SMU, its second of the season.
Though these programs haven’t met since the 1960s, there is familiarity.
One of the best games of 2024 was Miami’s comeback from 25 points down to beat Cal. The quarterback for the Bears: Mendoza, who threw for 285 yards but got edged out by Cam Ward in a 39-38 loss.
With Ward headed for the NFL, the Hurricanes were a consideration for Mendoza as he sought a new spot to finish out his college career. But he picked Indiana, Beck moved to Miami, and now, they meet.
Miami cashes in big
The College Football Playoff will distribute $20 million to the Big Ten and Atlantic Coast Conferences for placing their teams in the finals — that’s $4 million for making it, $4 million for getting to the quarters, then $6 million each for the semis and finals.
While the Big Ten divvies up that money evenly between its 18 members, Miami keeps it all for itself — part of a “success initiatives program” the ACC started last season that allows schools to keep all the postseason money they make in football and basketball.
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