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.
With Miami-Dade Superintendent Jose Dotres’ contract ending in February 2027, school board members are now looking to have his replacement by August.
Dotres has served as the superintendent for the third-largest school district since 2022. The school board started the search for his replacement in April.
More than 20 people applied for the position, but now only six have secured spots as semifinalists.
Here’s a closer look at who Miami-Dade’s superintendent might be:
Jose Bueno
With roughly 33 years of experience within Miami-Dade County Public Schools, Bueno currently serves as Dotres’ Chief of Staff.
According to his LinkedIn profile, Bueno’s tasks include coordinating and implementing major projects “that have significant district-wide impact on the goals of the district and involve coordination of other divisions and offices.”
He started as a teacher within the country back in 1993 and is a Florida International University and Nova Southeastern University graduate.
Ernie Lozano
Lozano is currently Broward County’s Public Schools Chief Human Resources Officer.
His passion is creating a safe and secure environment for both students and staff.
“He has been recognized for his contributions to the District’s safety and security initiatives, receiving accolades for his exceptional leadership and commitment to student and staff well-being,” according to a bio on the site for the National Student Safety and Security Conference & Workshop.
Before his career in human resources, Lozano served within education as a teacher, assistant principal and more.
Sylvia Mitchell
Hope builder, executive leadership coach and seasoned superintendent are all descriptions Mitchell has on her LinkedIn.
Living in Houston, Texas, Mitchell is familiar with the Sunshine State since she was a principal at Charter Schools USA in Fort Lauderdale back in 2012.
She has also served as superintendent twice in Texas and is currently Executive Vice President, Curriculum, Design & Development for Per Scholars.
Carlos Perez
Perez is a charter school principal in West Palm Beach and the former executive director of the Education Reform Project, a nonprofit organization based in Miami Beach.
According to the nonprofit, Perez has over 25 years of experience within education, mainly in New York, but now in Florida.
Perez has also been an assistant superintendent in the past, as well as taking part as an Executive Board Member for the New York State Association of School Personnel Administrators.
Christopher Ruszkowski
Currently based in South Carolina as CEO of South Carolina’s Children’s Fund, Ruszkowski has moved all over the country, and Florida will be no exception.
According to his LinkedIn, he served as New Mexico’s Secretary of Education back in 2019. Before living in South Carolina, he was a conservator for the Texas Education Agency. A conservator oversees the state’s takeovers of large school districts and charter school networks.
Getting his master’s at Stanford, Ruszkowski was a Distinguished Policy Fellow at the Hoover Institute located within the university.
Rafael Villalobos
Since 2022, Villalobos has been the South Region Superintendent of Miami-Dade County Public Schools. Before that, he was a principal for over ten years.
The Nova Southeastern alum has been in Miami for most of his life, even graduating from South Miami Senior High School in 1990.
Miami, FL
I went to 2 famous Miami restaurants, a flashy steakhouse and a Cuban hot spot. Here’s how they compared.
Café La Trova celebrated the city’s Cuban heritage through live music, warm hospitality, and dishes that felt deeply rooted in local culture.
Papi Steak, meanwhile, embraced Miami’s flashy, see-and-be-seen reputation with theatrical presentations, celebrity appeal, and an atmosphere that often felt more like a nightclub than a standard steakhouse.
Despite Papi Steak’s over-the-top reputation, nearly every dish I tried — from the wagyu pastrami to the hamachi crudo — was thoughtfully prepared and tasted just as good as it looked. If you’re looking for an indulgent, special-occasion dinner where the spectacle is part of the fun, it’s easy to understand why the restaurant has become such a phenomenon.
Still, if I could only recommend one restaurant to a first-time visitor, I’d choose Café La Trova.
While Papi Steak offered the more decadent, once-in-a-lifetime meal, Café La Trova delivered a more authentic Miami experience, pairing outstanding food and cocktails with a genuine sense of the city’s history and culture.
Miami, FL
7 more women arrested at southwest Miami-Dade massage parlors, accused of prostitution in undercover sting
Seven more women have been arrested at massage parlors across Miami-Dade, following a wave of arrests in an undercover prostitution sting operation run by the Miami-Dade Sheriff’s Office.
All seven women appeared in bond court facing prostitution charges as well as running a massage business without a license. The arrests come a day after seven other women were arrested at massage parlors in southwest Miami-Dade. Those locations were closed after the first round of arrests.
According to arrest reports, the women would offer sexual acts to an undercover detective after a massage. They would also charge, according to the reports, prices ranging from $50 to $150.
The women’s ages ranged from 46 to 67 years old:
- Yaoying Lin, 58
- Xiufen Lin, 51
- Yan Xi, 48
- Zixuan Wang, 46
- Mei Hui Lin, 49
- Quirong Xu, 67
- Hongli Ren, 63
Judge Mindy Glazer presided over the bond court appearances. During the proceedings, she referenced charges of “committing a lascivious act and engaging in prostitution,” according to CBS News Miami’s reporting from the courthouse.
Yaoying Lin’s attorney, Paul Petruzzi, persuaded the judge to reduce her charge from a felony to a misdemeanor.
“She’s resided in Miami for many years. Married. And has never failed to appear,” Petruzzi said.
“They had my client held overnight. She was charged with a felony unfairly. To the point where a judge on her own dismissed it. It’s either real bad, bad, bad police work. Or it’s something else. A little bit more nefarious. I’m afraid the latter,” Petruzzi said.
The Miami-Dade Sheriff’s Office said that they will not be providing any interviews regarding this undercover sting at this time.
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