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
Miami-Dade sheriff’s deputy opens fire on vehicle after altercation during traffic stop, officials say
An investigation is underway in Northwest Miami-Dade after the sheriff’s office said a deputy opened fire after an altercation occurred during a traffic stop on Sunday night.
According to the Miami-Dade Sheriff’s Office, a deputy received an alert about a stolen vehicle Sunday evening and eventually located the vehicle in the area of NW 17th Avenue and NW 95th Street in West Little River and conducted a traffic stop.
The Miami-Dade Sheriff’s Office said that as the deputy approached the vehicle, an altercation began, and the deputy opened fire, striking the vehicle.
That vehicle then fled the scene and was located nearby.
The sheriff’s office said a gun was located inside the vehicle, and the driver fled the scene.
That person is still at large as of early Monday morning, officials said.
The deputy was not injured in the incident, and the Florida Department of Law Enforcement has taken over the investigation.
Anyone with information about the incident is asked to call Miami-Dade Crime Stoppers at 305-471-TIPS (8477).
Miami, FL
Bucs Fall Flat in Miami, Remain Alive in Playoff Hunt
Tampa Bay 7, Miami 0 – 5:27 remaining in the first quarter
After another touchback, WR Jaylen Waddle got seven yards on an end-around but Ewers threw deep and incomplete on second. A false start then made it third-and-eight and Ewers got that and a lot more with his next pass. WR Theo Wease got open on the left sideline behind the defense and was able to gallop all the way to the end zone for the 63-yard score.
Tampa Bay 7, Miami 7 – 4:29 remaining in the first quarter
A holding penalty on the Bucs during the kickoff return that followed forced the offense to start at its own 17. A run and a reception on a screen pass by Irving picked up a total of four yards, but Mayfield put one up high for Evans on an out and he hauled it in for a first down at the 37. An illegal contact penalty gave the Bucs an added five yards, and two plays later a short catch by Otton left the Bucs in a third-and-two on the midfield stripe. After the two teams switched sides to start the second quarter, Mayfield tossed a swing pass to Irving in the right flat but LB Tyrel Dodson made a strong open-field tackle to keep the back from reaching the first-down marker. The Bucs left the offense on the field again, but this time only to induce an offside call, and when that didn’t work they punted away down to the Miami 13.
The Dolphins started the next drive in a jumbo package and succeeded in getting good push for two Achane carries of seven and 11 yards. Wright replaced Achane and had just as much success with a toss-sweep to the left for nine yards. Ewers’ first pass of the drive was a lob down the middle to Dulcich for a gain of 23 yards to the Bucs’ 37. CB Jamel Dean had good coverage on a slant by TE Darren Waller on the next play and the pass was incomplete. Wright bounced his next carry out to the right and hit the open field for a gain of 32, with only Winfield preventing the touchdown at the end. On first-and-goal, Ewers tried to throw a shovel pass to Waller but OLB Yaya Diaby deflected it back to the quarterback, who caught it and was tackled for a loss of six. After a short pass over the middle to Dulcich got the ball back to the four, Ewers threw backward to Dulcich out to his right and OLB Haason Reddick was on him immediately for a loss of seven. The Dolphins settled for Riley Patterson’s 29-yard field goal.
Miami 10, Tampa Bay 7 – 8:18 remaining in the second quarter
Johnson got the ensuing kickoff out to the Bucs’ 28, and short passes to WR Tez Johnson and Godwin added up to nine yards and a first down. Irving took a Wildcat snap on the next play, faked a handoff to White and tried to go up the middle but he was stopped for a loss of one. Mayfield tried to go deep on the next play to McMillan but CB Jason Marshall jumped in front of him to make a leaping interception. He got up and returned it close to midfield but a personal foul on the Dolphins during the return put the ball at the Miami 23.
Once again in a jumbo formation, the Dolphins gave it to Achane for a gain of four. A swing pass to Achane out to the left worked even better, as he ran out of bounds with a first down at the Miami 43. A rollout pass to Dulcich got the ball into Tampa Bay territory, and runs by Wright and Achane gained another first down at the Bucs’ 29. Another swing pass left to Achane presented him with open field and rumbled down to the 10-yard line. A rollout incompletion brought on the two-minute warning, and after the break the Dolphins lost 10 yards on a holding penalty. An underneath pass to Achane got the ball back to the 10 and on third-and-goal Ewers found Dulcich cutting left to right just inside the end zone for the 10-yard score.
Miami 17, Tampa Bay 7 – 1:43 remaining in the second quarter
Starting at their own 30 with 1:36 left, the Bucs had a good gain on a pass to Irving erased by a block-in-the-back penalty. Two plays later, Mayfield found McMillan behind the defense on the left sideline and hit him for a gain of 33 to the Miami 41. A scrambling incompletion stopped the clock with 56 seconds left in the half. A catch-and-run by Irving that would have gained another first down was marred by a downfield holding call that pushed the ball all the way back to the Miami 44. On second-and-13, Mayfield tried a downfield shot to Evans but it was well-covered and incomplete. After taking a timeout, Mayfield hit McMillan for a gain of seven to set up a 55-yard field goal try by McLaughlin, but it was blocked by DT Zeek Biggers.
That left Miami with 20 seconds and three timeouts, with the ball on Tampa Bay’s 45. Ewers dropped back to pass on first down but was hurried into an incompletion by a blitzing Winfield. Ewers tried a swing pass to Achane on the next snap but it hit the ground and rolled out of bounds and was ruled a backwards pass out of bounds that resulted in a five-yard penalty. Miami faced a third-and-15 with 13 sacks left and DL Logan hall brought the half to an end with a 10-yard sack.
A touchback to start the second half put the Bucs at their own 35. A play-action pass to WR Emeka Egbuka picked up a quick seven but a shotgun handoff to Irving was stopped for no gain. Mayfield scrambled on third down and tried to throw on the run to Godwin but his pass hit the dirt in front of the receiver. Riley Dixon’s punt was downed at the Miami 31 after a net of just 27 yards.
After a false start, Ewers threw downfield in Waller’s direction but it was well out of reach. On the next play, Diaby broke immediately through the line and swarmed over Ewers for a nine-yard sack, and the Dolphins just gave it to Achane on third-and-24. He got two and the Dolphins punted it back, with Johnson’s 12-yard return taking it to the Tampa Bay 35. A swing pass to White was good for six yards, and Mayfield scrambled on second down for three more. Mayfield then kept the game alive with a wild back-and-forth scramble that got him just past the sticks. After a seven-yard White run, Mayfield found Tez Johnson on a crossing route and hit him stride for a gain of 17 to the Miami 30. A shot to Evans in the end zone didn’t work, and Irving was tackled by his foot on second down to make it third-and-10. Mayfield saved the day again with another scramble, this time diving at the end to get 11 yards and a first down at the 19. Irving final broke loose on his next carry, darting up the middle for 12 yards to the seven. CB Jack Jones run-blitzed off the left edge on first-and-goal and dropped Irving for a loss of two. White couldn’t get through traffic on a short pass on second down, leaving the Bucs in a third-and-goal from the eight. On third down, Mayfield tried to pull up short on a pass and ended up loosing control of the ball. He was able to recover to set up a 33-yard field goal by McLaughlin.
Miami 17, Tampa Bay 10 – 3:49 remaining in the third quarter
Return man Malik Washington got the momentum right back for the home team, returning the next kickoff 47 yards to the Bucs’ 45. LB SirVocea Dennis dropped Achane for a loss of five on first down but the Dolphins back broke tackles going around left end on the next play and got 18 yards to the Bucs’ 32. Two more Achane runs took it down to the 20. OLB Jason Pierre-Paul got a hand on Ewers’ next pass and a false start made it second-and-15. An eight-yard run by Wright brought the third quarter to a close. On third-and-seven, Ewers threw short over the middle to Washington but Parrish came up quickly to make the stop and the Dolphins sent out Washington for a 31-yard field goal to restore the 10-point lead.
Miami 20, Tampa Bay 10 – 14:15 remaining in the fourth quarter
After a touchback, Mayfield went deep down the left sideline to Evans but the receiver was called for offensive pass interference. Short passes to Egbuka and Godwin got the Bucs into a third-and-seven, but a difficult pass through traffic to Evans was too hard to hold onto and the punt unit came on. Dixon dropped his kick near the goal line and it bounced back to the four where it was downed by long-snapper Evan Deckers.
Another false start moved the ball back to the two, and Dennis kept Achane from gaining anything on a first-and-12 carry. S Christian Izien figured out a quick pass to Waller and dropped him at the one-yard line. However, Ewers was able to get the ball to TE Julian Hill for a 15-yard completion on third-and-11 that kept the drive moving. Three plays later, with the clock descending below 10 minutes, the Dolphins faced a third-and-nine and nearly got another conversion on a slant to WR Cedrick Wilson that went for eight. The ensuing punt was fair caught at the Bucs’ 21 with 8:37 left in regulation.
The Bucs went into hurry-up mode and Mayfield found Egbuka for seven yards before a hurried incompletion made it third down. Mayfield then found McMillan wide open out to the right and the receiver raced up the sideline for a 33-yard gain to the Miami 43. After a miracle escape from a near sack on the next play, Mayfield was able to find Evans for 11 yards, but on the next play he tried to fit a seam pass through coverage to Egbuka and it was intercepted by Davis at the five-yard line. Davis returned it to the Miami 26 with seven minutes left in regulation.
The Bucs’ defense managed to get off the field quickly, with CB Benjamin Morrison making an acrobatic pass breakup on third down to force a punt, but the clock was down to 5:20 when the offense got the ball back, still down two scores.
Two quick passes to Godwin picked up 17 yards but a deeper shot to Egbuka was broken up. An outlet pass to Irving on third down left the Bucs in a fourth-and-one but Godwin broke a tackle to get the necessary yards, then continued fighting to get to the sideline and stop the clock. Now at the Miami 38, Mayfield threw to McMillan for seven but he was sacked by Chubb on the next play and lost a fumble, with the OLB Quinton Bell recovering for the defense at the Miami 41.
A Ewers scramble on third down three plays later gained a first down and continued to drain the clock. Three runs then left Miami in a fourth-and-four at the two-minute warning. The Dolphins punted down to the Bucs’ nine-yard line with 1:50 left.
The Buccaneers managed to make it a one-score game with a 60-second, 91-yard touchdown drive. Godwin did most of the damage, taking a pass and dashing 58 yards all the way to the Miami 32. A pass-interference call drawn by Evans made it first-and-goal at the four and Mayfield then rolled left and threw to Evans in the end zone for a four-yard touchdown.
The Buccaneers attempted an onside kick after that score and McLaughlin got his skimmer to take a big hop near the 10-yard mark, but Achane jumped to corral it and was able to hold on.
Miami, FL
Fresno State wins Snoop Dogg Arizona Bowl, stifles Miami of Ohio
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The Fresno State Bulldogs got the best of the Miami (Ohio) RedHawks, prevailing 18-3 in the Snoop Dogg Arizona Bowl at Arizona Stadium in Tucson, Arizona, on Saturday, Dec. 27.
Fresno State was led by E.J. Warner, the son of Pro Football Hall of Famer Kurt Warner, who threw for 214 yards and a touchdown. Warner was named the game MVP.
“It’s awesome,” E.J. Warner said in his postgame interview. “It’s my first bowl game with these guys here. I love them all. A lot of ups and downs this year but we persevered, got out with nine wins. (I’m) happy for all these guys, happy to be a part of it this year.”
Whenever the Bulldogs needed a big gain on offense, Warner — a transfer from Rice University in Houston — found senior receiver Josiah Freeman. Freeman ended the game with seven catches and 143 yards.
The lone touchdown of the game came from tight end Richie Anderson III on a 2-yard catch in the fourth quarter.
The Bulldogs racked up 391 total yards and held the RedHawks to 192 yards in the game. Hats off to a Fresno State defense that didn’t allow any touchdowns and forced two turnovers: a fumble caused by senior linebacker Jadon Pearson and recovered by Fresno State’s Jakari Embry, who also had an interception in the game.
Fresno State head coach Matt Entz becomes one of the few coaches to win a bowl game in their first year as a college head coach.
“Hard-fought long season,” Entz said.
Here are the highlights from Fresno State’s win over Miami in the Arizona Bowl:
Fresno State vs. Miami (Ohio) Arizona Bowl highlights
1st quarter highlights
Miami drove down field on its first possession of the game behind back-to-back gains from sophomore receiver Keith Reynolds. He opened the game with 32- and 9-yard runs to put the RedHawks in Fresno State territory before settling for a field goal by kicker Dom Dzioban.
The Miami of Ohio defense forced a three and out returning to offense. RedHawks quarterback Thomas Gotkowski threw the game’s first interception with 8:12 remaining to Fresno State’s Jakari Embry of Gadsden, Alabama.
The Bulldogs offense showed flashes of promise, but could not get much going in the opening quarter. They were held to 45 total yards on offense, compared to Miami’s 85 yards. Yet the Bulldogs only trailed 3-0.
It’s been a roller coaster season at Fresno State, which started 5-1, then dropped back-to-back games before going 3-1 in its last four games.
2nd quarter highlights
Fresno State started to pick it up in the second quarter, converting on first downs, something the Bulldogs didn’t do in the opening 15 minutes.
The Bulldogs made their way down to the red zone before scoring on a 28-yard field goal from senior Dylan Lynch to tie the game, 3-3, with 7:54 in the second quarter.
Fresno State’s defense looked to come alive in the second quarter, forcing a Miami punt which turned into good field position for the Bulldogs after a bad snap pinned the RedHawks punter in his own end zone. He attempted to get the punt off but it was blocked and recovered by Fresno State on Miami’s 10-yard line.
Fresno State ended the drive with a Lynch field goal to take a 6-3 lead.
Miami of Ohio drove down the field on a mix of runs and passes, but turned the ball over on a fumble by Redhawk Jordan Brunson caused by senior linebacker Jadon Pearson recovered by Fresno State’s Embry.
The Bulldogs took advantage getting back to redzone on back-to-back passes from E.J. Warner, who threw a short pass to Josiah Freeman who took it for a 47-yard gain. The next play Warner found tight end Ezekiel Avit for 20 yards.
Unable to find the end zone, Fresno State settled for a third field goal from Lynch. The Bulldogs led at halftime, 9-3.
3rd quarter highlights
Miami of Ohio was unable to get anything going on in its first possession of the third quarter. The Bulldog defense forced a punt.
The Warner-Freeman connection caused problems for Miami all day. Warner found Freeman in the third on a short pass that Freeman turned into a big 51-yard gain, putting the Bulldogs closer to scoring position.
That play set up a field goal, but Lynch missed the chip shot from 28 yards.
The RedHawks took over on offense but made nothing of it, punting after failing on first down attempts. However, their defense returned the favor and forced the Bulldogs to punt.
Fresno State’s defense continued to stifle Miami of Ohio, forcing another punt. The third quarter ended with Fresno State ahead, 9-3.
4th quarter highlights
The Bulldogs scored the first touchdown of the game with 11:12 left in the fourth quarter when Warner found Richie Anderson III on a 2-yard pass. Fresno State failed on its ensuing two-point conversion attempt and led the game, 15-3.
The Bulldogs defense continued to stifle Miami of Ohio. Lynch tacked on one more field goal to seal the deal, giving Fresno State an 18-3 victory.
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