Miami, FL
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.
Miami, FL
Dulac Reveals One Reason Steelers ‘Like’ Miami QB Carson Beck
It’s easy to fall in love with college quarterbacks with just a handful of strong starts under their belt, but more often than not that leads to incomplete evaluations and regret. That’s why Ty Simpson, who at one point looked like the best quarterback in college football last year, is tough to justify a first-round pick on. If experience is something the Pittsburgh Steelers place a high value on, Miami’s Carson Beck checks a lot of boxes.
“The Steelers have little intention of taking a quarterback with their No. 1 pick because they don’t believe there is a first-round quarterback after [Fernando] Mendoza,” Gerry Dulac wrote via Pittsburgh Post-Gazette. “But one of the reasons they like Miami’s Carson Beck is he has started 43 games, counting his time when he won a national title at Georgia.”
None of those 43 starts came during the Bulldogs’ two National Championship runs, but he still managed to lead the SEC in completions and yards during his first season as a starter in 2023. And he finished with an impressive 37-6 record as a starting quarterback.
Bill Parcells famously laid out a list of rules aimed at maximizing the chances of hitting on a quarterback in the draft. Among some of the statistical goals, 30 or more starts and 23 or more wins were two of his requirements. Beck, who the Steelers had in for a pre-draft visit, easily checks those two off the list.
Parcells’ rules aren’t bulletproof. Three of the best quarterbacks in the league at the moment wouldn’t have made the cut if it were up to him. Patrick Mahomes had 29 starts, Joe Burrow 28, and Josh Allen 25. But for every one of them, there are two or three Anthony Richardsons, Zach Wilsons, J.J. McCarthys and Trey Lances as a counterpoint.
Experience isn’t the end-all, but it cuts out a lot of the guesswork. And leaving anything up to chance and gambling with a first-round pick is not a winning strategy. Some teams will hit the jackpot, but most will find themselves set back a few years and looking for a quarterback once again.
Beck is one of the only options in this class that meet all of Parcells’ criteria.
– Senior and three-year starter? Yep.
– College graduate? Yes.
– 30 or more starts and 23 or more wins? Easily.
– 60 percent completion rate and 2:1 TD-INT ratio? Check (69.5%, 88:32).
If you subscribe to the Parcells method, Beck covers all the bases. Keep in mind that Mike McCarthy is one of the oldest head coaches in the league. He was very much around when this rule was popularized. Amazingly, this is his first time with a chance to draft a quarterback for a team in need. Should it really be a surprise if he leans on a framework he came up around?
Beyond the experience and stats, Beck offers some of what the Steelers look for at the position. Omar Khan has repeatedly stated the need to find an “AFC North QB.” At 6046, 233 pounds, with 10-inch hands, he resembles what the Steelers are looking for.
Don’t get me wrong, Beck has plenty of flaws. That’s why he’s unlikely to go in the first few rounds of the draft. But the Steelers could do worse than following their process to land a Day 3 developmental quarterback. That’s one of the main reasons McCarthy was hired as the head coach.
Instead of putting every egg in the Will Howard basket, why not add another young, high-pedigree quarterback to the mix? Carson Beck may just be that guy come the end of April.
Miami, FL
Nu Stadium party! Inter Miami host epic home opener | MLSSoccer.com
MIAMI – Fans, celebrities and media flocked to Nu Stadium on Saturday to experience opening night at Inter Miami CF’s brand new, soccer-specific venue.
The Herons were up for the occasion, throwing an epic housewarming party capped by a 2-2 comeback draw against Austin FC.
Club legends Lionel Messi and Luis Suárez provided the goals that paced Miami to a dramatic start to life in their new home.
“Today, it’s clear that for the last 20 to 25 minutes, we took a lot of risks,” head coach Javier Mascherano told reporters post-match.
“But we’re at home. We’re MLS [Cup] champions, and we have to show it.”
Electric atmosphere
The Herons went all out to make Nu Stadium’s opening match one to remember, christening their state-of-the-art Downtown Miami digs with fireworks and rousing pre-game speeches from co-owners Jorge Mas and David Beckham.
Famed Miami resident and four-time Grammy Award winner Marc Anthony then belted out a stirring rendition of the national anthem, setting the stage for 90-plus minutes of non-stop chanting, cheering, and drumming from the sellout crowd of 26,700.
“It was beautiful. A sold-out crowd of people who made the effort to come and see us. And honestly, they cheered us from beginning to end,” said defender Maxi Falcón.
“For them to welcome us like that, with today’s spectacle, it was beautiful for us.”
That electric atmosphere helped the Herons recover quickly from Guilherme Biro’s sixth-minute opener for Austin, with Messi responding four minutes later to score Miami’s first-ever goal at their new home with a precise header.
A similar scenario played out in the second half, with fans spurring the Herons on as Suárez came off the bench to cancel out Jayden Nelson’s go-ahead strike by rifling home from close range in the 82nd minute.
Nu Stadium briefly erupted in pandemonium after Suárez appeared to score a last-gasp winner, only for the goal to be called off.
“On the field, you could definitely feel the atmosphere – especially when you score a goal to tie it up late,” said goalkeeper Dayne St. Clair.
“We pushed for the winner as well, and we felt that the crowd was really with us and pushing and kind of suffocating them.”
World-class venue
While Saturday’s draw wasn’t the result they wanted, Inter Miami can take pride in boasting one of the best sporting venues in the world, according to MLS Commissioner Don Garber.
“They’ve done the unthinkable. The stadium is spectacular, it’s breathtaking,” Garber said. “Jose and Jorge [Mas] spoke to me this morning and they said, ‘I wish I could be with you when you walk in because it will take your breath away.’ And it did. It’s absolutely spectacular.”
“It feels to me like a building that can rival any sports facility anywhere in the world. Not just soccer stadiums, but any sports building. I’m very proud of them.”
For Mas, the venue that anchors the broader Miami Freedom Park project could launch the club to transformative heights.
“Today we’re home,” Mas told the crowd during his pre-game speech. “I think this is a personification of what’s possible. I think it’s an amazing stadium, an amazing environment.
“And, listen, our goal is to lift trophies and win championships, and I think this will be a proper home to do that with and for our fans.”
Made in Miami
Saturday’s match carried extra meaning for Miami beyond the outcome.
After six years playing 30 miles to the north in Fort Lauderdale, the Herons are now officially setting roots in Miami proper.
“[For the] fans to be able to have a permanent home where they know they’ll be here,” said St. Clair. “So I think for us, you just want to be able to reward the fans and give them wins and show them the effort. And be willing to do everything for the badge and for the club.”
Beckham, who helped plant the seeds of Inter Miami over a decade ago, was especially proud.
“To see this stadium come to life after years and years of trying to get this stadium up and running in Miami is something very special,” said the England and LA Galaxy legend. “I came to America and the MLS 20 years ago and I made a lot of promises. And 13 years ago, I made a lot of promises again, announcing that I was coming to Miami.
“And today is just a dream come true for us.”
In with the Nu
With Nu Stadium’s first match in the books, Inter Miami are looking to build on the legacy they’ve already created with MLS Cup 2025, 2024 Supporters’ Shield and Leagues Cup 2023 titles.
“I think the favorite part is still to come,” said Mas. “Everything to now has been frankly extremely stressful, the last few months. But I think the culmination of lifting an MLS Cup, us together here in December, would be a great shining cap off to an amazing year.”
Miami’s players, meanwhile, are more focused on the short-term.
“We’re a little bitter about not taking all three points because we know we’re a strong team,” said Falcón.
“…. We showed it last year, especially towards the end of the season. We have to get back to that, get our heads together and prepare well for our next game.”
Miami, FL
Driver detained after striking deputy’s cruiser during fatal crash investigation in NW Miami-Dade
A driver was detained in Northwest Miami-Dade on Saturday after being accused of striking a deputy’s vehicle during a fatal crash investigation, authorities said
According to the Miami-Dade Sheriff’s Office, at around 11:55 p.m. on Friday, a vehicle crashed into a tree on Northwest 135th Street and 57th Avenue, where it caught on fire.
Miami-Dade Fire Rescue arrived at the scene, extinguished the flames, and the driver was pronounced dead.
Their identity was not released.
During the investigation, deputies blocked the intersection when a vehicle went through the intersection and struck a cruiser.
MDSO said the cruiser sustained damage, and the deputy had minor injuries and was treated at the scene.
The driver was then detained.
No arrests have been made as the investigation remains active.
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