Connect with us

CBS News

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

Avatar

Published

on


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. 



Read the original article

Leave your vote

Continue Reading

CBS News

Former Israeli hostages released in truce 1 year ago call for action to release those still held

Avatar

Published

on


Former Israeli hostages who were freed from Hamas captivity during a week-long humanitarian pause in fighting exactly one year ago Sunday called for immediate action to secure a deal for the release of those still held.

The only truce in the ongoing Israel-Hamas war on Nov. 24, 2023 – fewer than two months after fighting began – led to the release of 80 Israelis held by militants in Gaza. They were freed in exchange for 240 Palestinians detained in Israeli jails.

Repeated efforts since then by mediators from Qatar, Egypt and the United States to secure another truce and hostage release have failed. Qatar early this month said it was suspending its mediation role until the warring sides show “seriousness.”

Protests continue in Tel Aviv, demanding hostage swap deal
Thousands of Israelis gather with banners and photos of hostages to protest against Israeli Prime Minister Benjamin Netanyahu and his government for not signing the ceasefire agreement with Gaza and to demand hostage swap deal with Palestinians in Tel Aviv, Israel on November 23, 2024.

Mostafa Alkharouf/Anadolu via Getty Images


Gabriella Leimberg was kidnapped during the Oct. 7, 2023, Hamas attack and was released along with her daughter, Mia, and sister Clara.

“For 53 days, the one thing that kept me going is that we, the people of Israel, the Jewish people, sanctify life — we don’t leave anyone behind,” she said.

Leimberg added: “Everything has already been said and now action is required. We don’t have any more time.”

Around 100 hostages are still in Gaza, and at least a third are believed to be dead.

“I survived and I was fortunate to get my entire family back,” Leimberg said. “I want and demand this for all the families of the hostages.”

Hamas wants Israel to end the war and withdraw all troops from Gaza. Israel has offered only to pause its offensive.

The Palestinian death toll from the war surpassed 44,000 this week, according to Gaza’s Health Ministry, which does not distinguish between civilians and combatants in its count.

Israel Palestinians
Placards read in Hebrew: “The boss is satisfied, the hostages are dying” and “Instead of consciousness, make a deal”.

Maya Alleruzzo / AP


Danielle Aloni, who was kidnapped with her five-year-old daughter, Emelia, and freed after 49 days, spoke at the ceremony of the “increasing danger” those still being held face every day.

She said those still in captivity “suffer physical, sexual, and psychological abuse, their identity and dignity crushed anew each day”.

“It took the Israeli government about two months to secure a deal for me and 80 other Israeli hostages. Why is it taking over a year to reach another deal to free them from this hell?” asked Aloni, whose brother-in-law, David Cunio, and his brother, Ariel Cunio, are still being held.

She emphasized that, even though she and the other hostages gained their freedom a year ago, “we haven’t really left the tunnels,” — referring to Hamas’ underground tunnels where many of the hostages were held.

“The feeling of suffocation, the terrible humidity, the stench — these sensations still envelop us,” Aloni said.

“If people could truly understand what it means to be held in subhuman conditions in tunnels, surrounded by terrorists for 54 days — there’s no way they would allow hostages to remain there for 415 days!” said Raz Ben Ami, who was released in the deal a year ago.

Her husband, Ohad, is still among those being held.

Ben Ami called for a ceasefire to “bring back all the hostages as quickly as possible”.



Read the original article

Leave your vote

Continue Reading

CBS News

Couple charged for allegedly stealing $1 million from Lululemon in convoluted retail theft scheme

Avatar

Published

on


A couple from Connecticut faces charges for allegedly taking part in an intricate retail theft operation targeting the apparel company Lululemon that may have amounted to $1 million worth of stolen items, according to a criminal complaint.

The couple, Jadion Anthony Richards, 44, and Akwele Nickeisha Lawes-Richards, 45, were arrested Nov. 14 in Woodbury, Minnesota, a suburb of Minneapolis-St. Paul. Richards and Lawes-Richards have been charged with one count each of organized retail theft, which is a felony, the Ramsey County Attorney’s Office said. They are from Danbury, Connecticut.

The alleged operation impacted Lululemon stores in multiple states, including Minnesota. 

“Because of the outstanding work of the Roseville Police investigators — including their new Retail Crime Unit — as well as other law enforcement agencies, these individuals accused of this massive retail theft operation have been caught,” a spokesperson for the attorney’s office said in a statement on Nov. 18. “We will do everything in our power to hold these defendants accountable and continue to work with our law enforcement partners and retail merchants to put a stop to retail theft in our community.”

Both Richards and Lawes-Richards have posted bond as of Sunday and agreed to the terms of a court-ordered conditional release, according to the county attorney. For Richards, the court had set bail at $100,000 with conditional release, including weekly check-ins, or $600,000 with unconditional release. For Lawes-Richards, bail was set at $30,000 with conditional release and weekly check-ins or $200,000 with unconditional release. They are scheduled to appear again in court Dec. 16.

Prosecutors had asked for $1 million bond to be placed on each half of the couple, the attorney’s office said.

Richards and Lawes-Richards are accused by authorities of orchestrating a convoluted retail theft scheme that dates back to at least September. Their joint arrests came one day after the couple allegedly set off store alarms while trying to leave a Lululemon in Roseville, Minnesota, and an organized retail crime investigator, identified in charging documents by the initials R.P., recognized them.  

The couple were allowed to leave the Roseville store. But the investigator later told an officer who responded to the incident that Richards and Lawes-Richards were seasoned shoplifters, who apparently stole close to $5,000 worth of Lululemon items just that day and were potentially “responsible for hundreds of thousands of dollars in loss to the store across the country,” according to the complaint. That number was eventually estimated by an investigator for the brand to be even higher, with the criminal complaint placing it at as much as $1 million.

Richards and Lawes-Richards allegedly involved other individuals in their shoplifting pursuits, but none were identified by name in the complaint. Authorities said they were able to successfully pull off the thefts by distracting store employees and later committing fraudulent returns with the stolen items at different Lululemon stores.

“Between October 29, 2024 and October 30, 2024, RP documented eight theft incidents in Colorado involving Richards and Lawes-Richards and an unidentified woman,” authorities wrote in the complaint, describing an example of how the operation would allegedly unfold. 

“The group worked together using specific organized retail crime tactics such as blocking and distraction of associates to commit large thefts,” the complaint said. “They selected coats and jackets and held them up as if they were looking at them in a manner that blocked the view of staff and other guests while they selected and concealed items. They removed security sensors using a tool of some sort at multiple stores.”

CBS News contacted Lululemon for comment but did not receive an immediate reply.



Read the original article

Leave your vote

Continue Reading

CBS News

Former Trump national security adviser says next couple months are “really critical” for Ukraine

Avatar

Published

on


Washington — Lt. Gen. H.R. McMaster, a former national security adviser to Donald Trump, said Sunday that the upcoming months will be “really critical” in determining the “next phase” of the war in Ukraine as the president-elect is expected to work to force a negotiated settlement when he enters office.

McMaster, a CBS News contributor, said on “Face the Nation with Margaret Brennan” that Russia and Ukraine are both incentivized to make “as many gains on the battlefield as they can before the new Trump administration comes in” as the two countries seek leverage in negotiations.

With an eye toward strengthening Ukraine’s standing before President-elect Donald Trump returns to office in the new year, the Biden administration agreed in recent days to provide anti-personnel land mines for use, while lifting restrictions on Ukraine’s use of U.S.-made longer range missiles to strike within Russian territory. The moves come as Ukraine marked more than 1,000 days since Russia’s invasion in February 2022. 

Meanwhile, many of Trump’s key selection for top posts in his administration — Rep. Mike Waltz for national security adviser and Sens. Marco Rubio for secretary of state and JD Vance for Vice President — haven’t been supportive of providing continued assistance to Ukraine, or have advocated for a negotiated end to the war.

1732468274686.png
H.R. McMaster on “Face the Nation with Margaret Brennan,” Nov. 24, 2024.

CBS News


McMaster said the dynamic is “a real problem” and delivers a “psychological blow to the Ukrainians.”

“Ukrainians are struggling to generate the manpower that they need and to sustain their defensive efforts, and it’s important that they get the weapons they need and the training that they need, but also they have to have the confidence that they can prevail,” he said. “And any sort of messages that we might reduce our aid are quite damaging to them from a moral perspective.”

McMaster said he’s hopeful that Trump’s picks, and the president-elect himself, will “begin to see the quite obvious connections between the war in Ukraine and this axis of aggressors that are doing everything they can to tear down the existing international order.” He cited the North Korean soldiers fighting on European soil in the first major war in Europe since World War II, the efforts China is taking to “sustain Russia’s war-making machine,” and the drones and missiles Iran has provided as part of the broader picture.

“So I think what’s happened is so many people have taken such a myopic view of Ukraine, and they’ve misunderstood Putin’s intentions and how consequential the war is to our interests across the world,” McMaster said. 

On Trump’s selections for top national security and defense posts, McMaster stressed the importance of the Senate’s advice and consent role in making sure “the best people are in those positions.”

McMaster outlined that based on his experience, Trump listens to advice and learns from those around him. And he argued that the nominees for director of national intelligence and defense secretary should be asked key questions like how they will “reconcile peace through strength,” and what they think “motivates, drives and constrains” Russian President Vladimir Putin.

Trump has tapped former Rep. Tulsi Gabbard to be director of national intelligence, who has been criticized for her views on Russia and other U.S. adversaries. McMaster said Sunday that Gabbard has a “fundamental misunderstanding” about what motivates Putin.

More broadly, McMaster said he “can’t understand” the Republicans who “tend to parrot Vladimir Putin’s talking points,” saying “they’ve got to disabuse themselves of this strange affection for Vladimir Putin.” 

Meanwhile, when asked about Trump’s recent selection of Sebastian Gorka as senior director for counterterrorism and deputy assistant to the president, McMaster said he doesn’t think Gorka is a good person to advise the president-elect on national security. But he noted that “the president, others who are working with him, will probably determine that pretty quickly.”



Read the original article

Leave your vote

Continue Reading

Copyright © 2024 Breaking MN

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.