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 Area Gets First New Manufactured Home Community in Decades
Miami-Dade County is one of the most desirable places to live in the country, but its median listing price of $595,868 is pushing many everyday people out of the market.
That’s why an affordable alternative is drawing attention.
Cottage Grove, a manufactured housing community under construction in South Miami-Dade, will feature 349 single-family homes with prices starting at just $129,900. It will be the first new manufactured housing development in Miami-Dade in decades.
“The interest has been tremendous,” Ross Partrich, the CEO of RHP Properties, which owns Cottage Grove, tells Realtor.com®. “The market is showing there’s a real need—we’ve had over 1,000 inquiries.”
RHP Properties has built manufactured housing communities across 31 states, including Florida, but this is its first project in Miami-Dade.
“Cottage Grove addresses a critical gap in the housing supply at a time when rising home prices and construction costs are putting homeownership out of reach for many families and when supply is shrinking due to redevelopment,” says Partrich.
According to the Manufactured Housing Institute, approximately 22 million Americans reside in manufactured homes. These homes are faster and cheaper to build.
“There’s much less waste and more precision when you’re building in a factory,” says Partrich. “The economies of scale are better, and we’re passing on the savings to our residents.”
About the community
At Cottage Grove, homeowners will own their houses but lease the land beneath them, paying $1,445 a month in lot rent.
Partrich says residents of the community will enjoy five-star amenities.
“That includes a beautifully maintained pool with a large sun deck, contemporary clubhouse, fitness center, yoga and lounge rooms, scenic biking and walking trails, and serene gazebos,” he says.
While many manufactured housing communities in Florida are age-restricted to 55 and older, this 92-acre community will welcome residents of all ages.
“The playground, expansive green spaces, and gated entrance add to the community’s appeal for families,” says Partrich.
Partrich says people have already begun putting down deposits on the homes—each of which has four bedrooms and is around 1,600 square feet.
“They’re spacious, with open floor plans, multiple living areas, and kitchens equipped with stainless-steel appliances and islands,” he explains.
The first group of homes is expected to be completed and move-in-ready by late summer.
Durability and long-term value
In hurricane-prone Florida, durability and safety are key considerations.
Homes in Cottage Grove meet a set of quality standards from the Department of Housing and Urban Development.
They’re set on concrete foundations, and Partrich says they’re able to withstand hurricane-force winds—which gives residents added peace of mind.
Over the past seven years, manufactured homes sold without land have appreciated by 51.6%, according to the Realtor.com Perks of the Park: Mobile Homes as an Affordable Alternative Report.
By comparison, median single-family homes rose 58.6% over the same period.
“Financing has typically been more challenging to obtain on manufactured homes, with fewer lenders and higher interest rates,” Florida real estate agent Cara Ameer tells Realtor.com.
“Most manufactured housing communities use land leases, adding a monthly fee that can make it harder for some buyers to qualify or stay long-term. As a result, appreciation has historically been more limited,” Ameer explains.
But Florida real estate broker Jeff Lichtenstein, CEO of Echo Fine Properties, says he believes manufactured houses will only continue to rise in popularity, especially in the Sunshine State.
“Stronger manufactured homes are going to be big,” he says. “The reason is that people just want a piece of the American dream and don’t want to be stuck in rentals. These, in many cases, are stepping-stone communities that let someone get started and not be forced to move two counties away. It solves the problem of homeownership, individual placement, and a sense of community.”
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Miami, FL
Four Convicted in Miami for Roles in Killing of Haiti President
Four men were convicted in Miami for their roles in the 2021 assassination of Haitian President Jovenel Moïse that further destabilized the government and led to years of violence in the country.
Jurors returned guilty verdicts Friday against the men, who prosecutors said had organized the plot using Colombian mercenaries and Haitian gang members to violently oust Moïse and replace him with a friendly successor to allow them to obtain lucrative contracts with the government. The group helped supply equipment from Florida to aid in the killing, prosecutors said.
Miami, FL
Future of Miami historic landmark continues in limbo after redevelopment plan rejected by zoning board
The fight over the future of the Coconut Grove Playhouse continues after a controversial redevelopment plan was rejected by a city zoning hearing on Wednesday.
The historic landmark, built in 1927, has been a dilapidated eyesore since it closed its doors in 2006. Developers had previously come in for renovations, but the project stalled following a partial collapse. The site is currently covered under a black tarp as the city continues to disagree on its final plans.
The city zoning hearing reviewing the proposal for the Coconut Grove Playhouse went late into the night on Wednesday. Miami-Dade County leaders plan to redevelop the site into an open campus with a new theater, shops, and parking. However, not all residents are for it.
“This is a place that is a treasure in Coconut Grove,” said Carl Hawks, a Coconut Grove resident.
Marlene Erven, with the Coconut Grove Women’s Club, explained the neighborhood’s concerns.
“We are fighting to preserve as much as we can for the intent of the property, which is a cultural use and to help the neighborhood be protected from the commercial intrusion of all of the development,” Erven said.
In the end, the plan was rejected, which thrilled residents like Erven.
“I think yesterday was a win to some extent for saving the Playhouse and the residents of West Grove,” Erven said.
While most “Grovites” disagree with the county’s major plan, they do say something needs to be done, all while keeping the history of the site alive.
The developers will now have to return to the drawing board. It is unknown when those new plans will be presented. The saga of the Coconut Grove Playhouse continues.
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