Connect with us

Miami, FL

Get better quality sleep in 2024 with these five tips

Published

on

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.

Advertisement

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.

Advertisement

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.”

Advertisement

“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. 

Advertisement



Source link

Miami, FL

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

Published

on

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.

Advertisement

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.”

Advertisement



Source link

Continue Reading

Miami, FL

Miami Hurricanes arrive in Phoenix to continue Fiesta Bowl preparations

Published

on

Miami Hurricanes arrive in Phoenix to continue Fiesta Bowl preparations


play

The Miami Hurricanes are looking to buck a bad trend. They’re 0-4 in the Fiesta Bowl.

Coach Mario Cristobal’s team gets its fifth shot this week as Miami (12-2) squares off against Mississippi (13-1) in the Fiesta Bowl at 5:30 p.m. on Jan. 8 at State Farm Stadium. The school may be 0-4 historically, but there is plenty at stake. This Fiesta Bowl is serving as a College Football Playoff semifinal.

Advertisement

The Hurricanes, the No. 10 seed in the 12-team playoff field, arrived at 5 p.m. Monday, Jan. 5, at the Ragsdale Executive Terminal of Sky Harbor Airport. The opposing team is expected 24 hours later.

The gathered crowd of 100 or so was made of members of the Fiesta Bowl Committee, easily identifiable in their yellow jackets, and their families.

In the past, there had been a welcome event in a tent adjacent to the runway. The coach typically made an opening statement, but players and coaches walked off the plane and straight to their buses parked nearby.

Players, dressed in white sweatsuits, filed off their American Airlines flight in single file on a blue carpet.

Advertisement

The players will take part in a media day on Jan. 6 at a Scottsdale hotel, with the coaches talking to the media the following day, the eve of the contest.

The Hurricanes enter on the heels of a six-game winning streak. Their last loss came on Nov. 1 against SMU, a game decided in double overtime 26-20. They have surrendered just 17 points in their two postseason games.

The winner advances to the national championship game on Jan. 19 against the winner of the other semifinal, the Peach Bowl between Oregon and Indiana.



Source link

Advertisement
Continue Reading

Miami, FL

This Miami Developer Is Leaning Into Miami’s Surging Mansion Market

Published

on

This Miami Developer Is Leaning Into Miami’s Surging Mansion Market


Naoshi Matsumoto has found a niche in the Miami luxury new-development scene—long dominated by glittering, amenity-packed condo buildings—in ultra-private, design-driven single-family waterfront homes.

As the founder of Sunland Group, the developer oversees architecture, construction and brokerage under a single umbrella, a setup that gives the firm unusual creative control in every step of building and selling a home. Given this level of autonomy, Matsumoto has shaped some of the city’s most luxurious stand-alone residences over the past decade.

His approach is on full display with his latest project: Marea Collection, four waterfront homes inside Belle Meade, an upscale gated enclave. Two of the houses Casa Vista and Casa Coral—each priced at $10 million—have hit the market. Casa Coral was developed in collaboration with the Chilean architect Gonzalo Mardones.

MORE: Castle Built for a Habsburg Outside Vienna Hits the Market for €33 Million

Advertisement

With more high-net-worth buyers trading penthouses for stand-alone homes—drawn by privacy, space and the appeal of living directly on the water—Matsumoto has found himself at the center of one of Miami’s gradual shifts in taste. He spoke to Mansion Global about why some buyers are rethinking condo life, what they’re seeking instead, and how he sees the city’s next wave of waterfront architecture evolving in the years ahead.

Mansion Global: What drives a Miami’s luxury buyer to move away from condo living and toward a stand-alone home? 

Naoshi Matsumoto: High HOA fees that don’t provide the level of services buyers expect when they purchase a luxury condominium is the primary reason. We’re also seeing concerns about privacy, as well as the desire for a true waterfront lifestyle that enables buyers to house their personal boats in their backyard. It’s worth noting, too, that the price point of single-family waterfront homes today, like those in Marea Collection, is comparable to that of ultra-luxury condominiums. This makes the concept even more compelling to both current condo owners as well as those deciding between the two asset types.

Are condo owners expressing interest in the Marea Collection? 

Most of our buyer interest is from current luxury-condo owners. The majority of them note a desire for increased privacy and the opportunity for true waterfront living as the main reasons they are considering making the switch.

Advertisement

How does Sunland Group’s vertically integrated model influence the way you design and deliver a home? 

The close collaboration and ongoing involvement between the architects, construction team and brokers lead to more unified decision-making, which streamlines every process. Each detail is analyzed from multiple perspectives, resulting in homes that are architecturally appealing, functional and thoughtfully designed.

From Mansion Global Boutique: How To Create Comfort in Winter’s Dark Months, According to Kendall Wilkinson

Indoor-outdoor living is central to your work. What core design principles guide your waterfront projects? 

We explore distinct modern expressions within a shared design language to give each home a unique identity while maintaining a cohesive aesthetic. Because this aesthetic is more minimal, it enables you to draw the outdoors in beautifully, which is crucial for leveraging a waterfront home’s most desirable aspect: the water. In this way, the surrounding areas, with the waterways and views, become a signature design element.

Advertisement

We also rely heavily on a warm color palette, floor-to-ceiling windows, sliding glass doors, and multiple outdoor spaces to further integrate the outdoors. There is an inherent ease to waterfront living due to the desire to allow the natural landscape to take a more prominent role. These elements combined help blur the lines between indoors and out to create a sense of luxury and serenity.

Tell us about the Belle Meade neighborhood.

When we first came across Belle Meade and the four adjacent sites, we saw an immense opportunity, both in the amount of private waterfront access each residence would have, as well as the proximity to the open waterways. People not only want immediate access to water but also to be able to get out of the winding canals quickly and easily. Belle Meade enabled all of this, which is a rarity. The neighborhood is also an incredibly private and exclusive community, something buyers at this price point tend to appreciate. These elements, combined with a commute time of just 10 to 20 minutes to both Brickell and the Design District, make Belle Meade one of Miami’s best hidden gems.

Advertisement – Scroll to Continue

What’s influencing what today’s luxury buyers want? 

Advertisement

Many luxury buyers, especially those relocating from other states, prefer a move-in-ready home to avoid the extended timelines associated with design and ground-up development. While some degree of personalization is expected, it typically occurs through interior design elements such as furniture, art, and lighting rather than through structural or material changes. 

Buyers are especially drawn to architectural elements such as refined wall paneling, purpose-designed niches, thoughtfully proportioned art walls, and spatial layouts that accommodate sculpture and large-scale artwork. They also place a high value on functional, open floor plans that allow luxury furniture pieces to be showcased as part of the overall spatial composition.

MORE: Burt Reynolds, Jake Paul and Five Finger Death Punch: 10 Celebrity Homes That Wowed in 2025

Where do you see the greatest opportunity for the next wave of luxury single-family development in Miami? 

Many buyers are beginning to look toward lesser-known waterfront neighborhoods such as Belle Meade, where architectural character, lot sizes, and street layouts offer a more intimate, curated residential experience. As true waterfront parcels become increasingly scarce and values continue to rise, these emerging enclaves present both strong investment fundamentals and an appealing architectural setting.

Advertisement

This interview has been edited for length and clarity.



Source link

Continue Reading
Advertisement

Trending