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How to fall asleep fast: Three ways to get a better night’s sleep now

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If you have trouble falling asleep within a reasonable amount of time (ie. before dawn), you’re not alone. In 2023 the Cleveland Clinic reported that around one in every three adults in the US deal with at least some symptoms of insomnia. Sleep deprivation has links to a whole assortment of chronic health issues, from high blood pressure to depression, so it’s important to improve your habits if you’re not getting enough sleep.

So what’s the answer for combatting those sleepless nights?

Getting better sleep isn’t just about your mattress — although that is important. Pairing yourself with the right mattress can be a big, glaring missing puzzle piece if you struggle to stay comfortable at night. There’s a reason the Saatva Classic mattress (currently marked down $299) is one of America’s best-selling online luxury hybrid mattresses, after all. 

The No. 1 thing you can do to improve the quality (and quantity) of your sleep each night is to take charge. Here’s how you can fall asleep faster and enjoy a better night’s sleep now.

Three things you need to get a better night’s sleep now

There are a number of useful tips and tricks out there for improving sleep quality. From deep breathing exercises to consistent schedules, here are three useful techniques for getting a better night’s sleep.

Practice relaxation techniques

If you want to fall asleep faster at night, reducing stress around bedtime can help. Mindfulness has been known to work for people who struggle with insomnia. Mindfulness is essentially a radical form of self-awareness and there are a few relaxation tricks that are effective at helping people to fall asleep faster. 

Here are three useful techniques to help you relax at bedtime. Consider trying one out to improve your sleep quality:

  • Progressive muscle relaxation: Also known as deep muscle relaxation, this method puts you in control of your body. Release tension by focusing on one muscle group after another as you lie in bed. The goal is to tense each muscle for five to 10 seconds, release, and then take a few deep breaths. Start with your face then move on to your shoulders, chest, etc. This can help to alleviate bodily stress.
  • Four-seven-eight breathing method: Simpler than progressive muscle relaxation, this breathing method can either be an easy technique to try out. Everything you need to know is in the name of this cyclical breathing technique: Inhale for four seconds, hold your breath for seven seconds, and then exhale deeply for eight seconds. Try to position your tongue behind your upper front teeth and making a “whoosh” sound for each exhale. Repeat this several times to regulate stress and reach a state of relaxation faster. 
  • Military technique: As you can guess by the name, this last technique is all about efficiency. If you want to get to sleep at night as quickly as possible, the military method can be your best friend. Once you’re comfortable, start focusing on individual body parts. Relax your jaw, eyelids, and brow. Drop your shoulders and take deep breaths to relax your chest. As you move down your body, try to visualize a peaceful setting. Recognizing and deterring intrusive thoughts can be difficult at first, especially if you deal with a lot of anxiety around bedtime, but it’s an important part of the equation. Get this whole process down pat, and you could fall asleep within minutes. 

These relaxation techniques work best when you’re comfortable in bed. If you feel like it’s a challenge to find the ideal sleep position on your mattress, it may be time for an upgrade. For unparalleled comfort, we recommend the plush DreamCloud Hybrid mattress. Shop this mattress today and save 40% thanks to DreamCloud’s ongoing Presidents’ Day sale.

Commit to a consistent sleep schedule

Typically, it takes an adult with a relatively good sleep schedule 15 to 20 minutes to fall asleep. If you’re not already, you should also buffer that time with a calming winddown period before you hit the hay each night. This could be anywhere from 30 minutes to 2 hours, so try to find what works best for you — and stick to it.

Adhering to a consistent sleep schedule can be beneficial to your health, leading to better sleep quality as well as reduced time spent tossing and turning in bed at night. It may be a bit different for everyone, but the body follows its own internal clock. This nearly 24-hour cycle is known as your circadian rhythm. Once your body gets used to falling asleep and waking up at similar times day after day, it can become much easier to fall asleep faster.

In addition to planning out one or two hours of winddown time, plus another 15 to 20 minutes to fall asleep, how much time should you carve out of your schedule for sleep? The recommended amount of sleep is different depending on your age group, but adults generally need between seven and nine hours each night, while younger age groups tend to need a few more hours than that. 

Balance your nights with healthy habits during the day

Cementing healthy routines at night isn’t the only trick to improving your sleep quality. If you find yourself restless or wide awake while trying to fall asleep at night, this may be a sign you need more daytime activity to balance out a good night’s sleep. 

Light exposure during the day has been shown to improve sleep duration. Fitting in a bit of exercise during the day can also help tire you out and better prepare your body for a restful sleep. If you can, limiting caffeine intake can also help regulate stress. 



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Tajikistan nationals with alleged ISIS ties removed in immigration proceedings, U.S. officials say

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When federal agents arrested eight Tajikistan nationals with alleged ties to the Islamic State terror group on immigration charges back in June, U.S. officials reasoned that coordinated raids in Los Angeles, New York and Philadelphia would prove the fastest way to disrupt a potential terrorist plot in its earliest stages. Four months later, after being detained in Immigration and Customs Enforcement (ICE) facilities, three of the men have already been returned to Tajikistan and Russia, U.S. officials tell CBS News, following removals by immigration court judges. 

Four more Tajik nationals – also held in ICE detention facilities – are awaiting removal flights to Central Asia, and U.S. officials anticipate they’ll be returned in the coming few weeks. Only one of the arrested men still awaits his legal proceeding, following a medical issue, though U.S. officials speaking on the condition of anonymity to discuss the sensitive proceedings indicated that he remains detained and is likely to face a similar outcome. 

The men face no additional charges – including terrorism-related offenses – with the decision to immediately arrest and remove them through deportation proceedings, rather than orchestrate a hard-fought terrorism trial in Article III courts, born out of a pressing short-term concern about public safety. 

Soon after the eight foreign nationals crossed into the United States, the FBI learned of the potential ties to the Islamic State, CBS News previously reported. The FBI identified early-stage terrorist plotting, triggering their immediate arrests, in part, through a wiretap after the individuals had already been vetted by U.S. Customs and Border Protection, law enforcement sources confirmed to CBS News in June. 

Several months later, their removals following immigration proceedings mark a departure from the post-9/11 intelligence-sharing architecture of the U.S. government. 

Now facing a more diverse migrant population at the U.S.-Mexico border, a new effort is underway by the Department of Homeland Security, Department of Justice and the Intelligence Community to normalize the direct sharing of classified information – including some marked top-secret – with U.S. immigration judges. 

The more routine intelligence sharing with immigration judges is aimed at allowing U.S. immigration courts to more regularly incorporate derogatory information into their decisions. The endeavor has led to the creation of more safes and sensitive compartmented information facilities – also known as SCIFs – to help facilitate the sharing of classified materials. Once considered a last resort for the department, Secretary Alejandro Mayorkas has sought to use immigration tools, in recent months, to mitigate and disrupt threat activity.

The immigration raids, back in June, underscore the spate of terrorism concerns from the U.S. government this year, as national security agencies point to a system now blinking red in the aftermath of the Oct. 7 attacks by Hamas on Israel, with emerging terrorism hot spots in Central Asia. 

A joint intelligence bulletin released this month, and obtained by CBS News, warns that foreign terrorist organizations have exploited the attack nearly one year ago and its aftermath to try to recruit radicalized followers, creating media that compares the October 7 and 9/11 attacks and encouraging “lone attackers to use simple tactics like firearms, knives, Molotov cocktails, and vehicle ramming against Western targets in retaliation for deaths in Gaza.”

In May, ICE arrested an Uzbek man in Baltimore with alleged ISIS ties after he had been living inside the U.S. for more than two years, NBC News first reported. 

In the past year, Tajik nationals have engaged in foiled terrorism plots in Russia, Iran and Turkey, as well as Europe, with several Tajik men arrested following March’s deadly attack on Crocus City Hall in Moscow that left at least 133 people dead and hundreds more injured. 

The attack has been linked to ISIS-K, or the Islamic State Khorasan Province, an off-shoot of ISIS that emerged in 2015, founded by disillusioned members of Pakistani militant groups, including Taliban fighters. In August 2021, during the U.S. military withdrawal from Afghanistan, ISIS-K launched a suicide attack in Kabul, killing 13 U.S. service members and at least 170 Afghan civilians. 

In a recent change to ICE policy, the agency now recurrently vets foreign nationals arriving from Tajikistan, Uzbekistan and other Central Asian countries, detaining them while they await removal proceedings or immigration hearings.

Only 0.007% of migrant arrivals are flagged by the FBI’s watchlist, and an even smaller number of those asylum seekers are ultimately removed. But with migrants arriving at the Southwest border from conflict zones in the Eastern Hemisphere, posing potential links to extremist or terrorist groups, the White House is now exploring ways to expedite the removal of asylum seekers viewed as a possible threat to the American public. 

“Encounters with migrants from Eastern Hemisphere countries—such as China, India, Russia, and western African countries—in FY 2024 have decreased slightly from about 10 to 9 percent of overall encounters, but remain a higher proportion of encounters than before FY 2023,” according to the Homeland Threat Assessment, a public intelligence document released earlier this month. 

A senior homeland security official told reporters in a briefing Wednesday, that the U.S. is engaged in an “ongoing effort to try to make sure that we can use every bit of available information that the U.S. government has classified and unclassified, and make sure that the best possible picture about a person seeking to enter the United States is available to frontline personnel who are encountering that person.”

Approximately 139 individuals flagged by the FBI’s terror watchlist have been encountered at the U.S.‑Mexico border through July of fiscal year 2024. That number decreased from 216 during the same timeframe in 2023. CBP encountered 283 watchlisted individuals at the U.S.-Canada border through July of fiscal year 2024, down from 375 encountered during the same timeframe in 2023.

“I think one of the features of the surge in migration over recent years is that our border personnel are encountering a much more diverse and global population of individuals trying to enter the United States or seeking to enter the United States,” a senior DHS official said. “So, at some point in the past, it might have been primarily a Western Hemisphere phenomenon. Now, our border personnel encounter individuals from around the world, from all parts of the world, to include conflict zones and other areas where individuals may have links or can support ties to extremist or terrorist organizations that we have long-standing concerns about.”

In April, FBI Director Christopher Wray warned that human smuggling operations at the southern border were trafficking in people with possible connections to terror groups.

“Looking back over my career in law enforcement, I’d be hard-pressed to think of a time when so many different threats to our public safety and national security were so elevated all at once, but that is the case as I sit here today,” Wray, told Congress in June, just days before most of the Tajik men were arrested.

The expedited return of three Tajiks to Central Asia required tremendous diplomatic communication, facilitated by the State Department, U.S. officials said.  

Returns to Central Asia routinely encounter operational and diplomatic hurdles, though regular channels for removal do exist. According to agency data, in 2023, ICE deported only four migrants to Tajikistan.

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Here Comes the Sun: Ralph Macchio and more

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Here Comes the Sun: Ralph Macchio and more – CBS News


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Actor Ralph Macchio sits down with Lee Cowan to discuss the sixth and final season of “Cobra Kai.” Then, Tracy Smith visits The Broad museum in Los Angeles to learn about Mickalene Thomas’ exhibition “All About Love.” “Here Comes the Sun” is a closer look at some of the people, places and things we bring you every week on “CBS Sunday Morning.”

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The Depraved Heart Murder – CBS News

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A surgeon is accused of drugging his girlfriend in order to control her. “48 Hours” contributor Nikki Battiste reports.

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