Get better sleep with these 5 tips from experts

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Get better sleep with these 5 tips from experts

2024-04-24 23:47 Last Updated At：23:50

Spending too many nights trying to fall asleep — or worrying there aren’t enough ZZZs in your day? You’re not alone.

Nearly one-third of American adults say they don’t get the recommended seven to nine hours a night. Some of the major causes: Stress, anxiety and a culture that experts say is about productivity, not rest.

“You need to understand what your body needs and try your hardest to prioritize that and not just see sleep as kind of what’s left over of the day,” said Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins School of Medicine.

Don’t fall for online fads or unproven methods to fall asleep and stay asleep. Instead, try these simple tricks recommended by sleep experts.

Work-related stress is inevitable, and it can be hard to disconnect. Try creating a “buffer zone” between the end of your work day and your bedtime.

Experts suggest leaving career work and daily responsibilities alone about an hour before bed. Don’t check email, pay bills, do chores or scroll endlessly through social media. Instead, create a routine where you relax with a book, indulge in a hobby or spend time with loved ones.

“It goes back to the core value of mindfulness,” said Dr. Annise Wilson, an assistant professor of neurology and medicine at Baylor University. “Anything that helps to center you and just helps you focus and release a lot of that tension from the day will then help promote sleep.”

Eating a large meal right before bedtime can disrupt your sleep, so try to grub in the early evening hours.

“I would say that eating a large meal is impactful simply because it’s like giving your body a really large job to do right before sleep at a time when things are supposed to be shutting down,” Atwood said.

But don’t go to bed super-hungry, either. Try snacks with protein or healthy fats, like cheese, almonds or peanut butter on whole grain bread.

Having a nightcap or post-dinner espresso might feel relaxing, but it could lead to a long night.

While alcohol can help you fall asleep initially, it can disrupt your sleep cycle, reducing the quality of sleep and increasing the chances you'll wake up more often in the middle of the night.

Caffeine is a stimulant that blocks adenosine, a chemical that contributes to the feeling of sleepiness — and it can take your body up to 10 hours to clear caffeine.

For these reasons, experts suggest finishing up your caffeinated or boozy beverages several hours before bed.

Light from phones and computer screens can disrupt the circadian rhythm – or the internal clock that naturally wakes us up – by suppressing melatonin, which assists with sleep.

But you’ll need self-discipline to stop streaming or scrolling, said Dr. Dianne Augelli, an assistant professor of clinical medicine at Weill Cornell Medicine.

“TikTok doesn’t want you to stop,” Augelli said. “Only you can stop you, so you have to learn to put that stuff away.”

If nothing’s working and you’ve struggled to get a good night’s sleep for more than a month, experts say it’s time to go to a doctor. This is especially true if your sleepless nights are interfering with your work performance or your mood.

“It doesn’t matter how much relaxation you do. At a certain point, it’s not going to be effective if there’s a significant amount of stress,” Atwood said. “... It might involve some problem-solving to figure that out.”

In a story published April 23, 2024, about sleep tips, The Associated Press erroneously reported the name of an academic medical institution. It is Weill Cornell Medicine, not Weill Cornell Medical College.

The Associated Press Health and Science Department receives support from the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

Heavy rains over Texas have led to water rescues, school cancellations and evacuation orders

2024-05-04 06:27 Last Updated At：06:30

HOUSTON (AP) — Heavy storms slammed the Houston area again Friday, widening already dangerous flooding in Texas and leading to numerous high-water rescues, including some from the rooftops of flooded homes. Officials redoubled urgent instructions for residents in low-lying areas to evacuate, warning the worst was still to come.

“This threat is ongoing and it’s going to get worse. It is not your typical river flood,” said Harris County Judge Lina Hidalgo, the top elected official in the nation’s third-largest county.

She described the surge of water as “catastrophic” and said several hundred structures were at risk of flooding. There had already been at least two dozen water rescues in the county, in addition to getting 30 pets to safety. Schools in the path of the flooding canceled classes and roads jammed as authorities closed highways taking on water.

For weeks, drenching rains in Texas and parts of Louisiana have filled reservoirs and saturated the ground. Floodwaters partially submerged cars and roads this week across parts of southeastern Texas, north of Houston, where high waters reached the roofs of some homes.

More than 11 inches (28 centimeters) of rain fell during a 24 hour period that ended Friday morning in the northern Houston suburb of Spring, according to the National Weather Service, which has issued a flood warning until Tuesday for the region.

In the rural community of Shepherd, Gilroy Fernandes said he and his spouse had about an hour to evacuate after a mandatory order. Their home is on stilts near the Trinity River, and they felt relief when the water began to recede on Thursday.

Then the danger grew while they slept.

“Next thing you know, overnight they started releasing more water from the dam at Livingston. And so that caused the level of the river to shoot up by almost five or six feet overnight,” Fernandes said. Neighbors who left an hour later got stuck in traffic because of flooding.

In Montgomery County, Judge Mark Keough said there had been more high-water rescues than he was able to count.

“We estimate we’ve had a couple hundred rescues from homes, from houses, from vehicles,” Keough said.

In Polk County, located about 100 miles (160 kilometers) northeast of Houston, officials have done over 100 water rescues in the past few days, said Polk County Emergency Management Coordinator Courtney Comstock.

She said homes below Lake Livingston Dam and along the Trinity River have flooded.

“It’ll be when things subside before we can do our damage assessment,” Comstock said.

Authorities in Houston had not reported any deaths or injuries. The city of more than 2 million people is one of the most flood-prone metro areas in the country and has long experience dealing with devastating weather.

Hurricane Harvey in 2017 dumped historic rainfall on the area, flooding thousands of homes and resulting in more than 60,000 rescues by government rescue personnel across Harris County.

In Crosby, school officials said the driver of a school bus carrying 27 students stopped his vehicle just before driving into high water Friday. The students exited through a rear door and were taken to campuses on another bus. “I am proud of the quick action of our bus driver,” Crosby school district Superintendent Paula Patterson said.

Of particular concern was an area along the San Jacinto River in the northeastern part of Harris County, which was expected to continue rising as more rain falls and officials release extra water from an already full reservoir. Judge Hidalgo on Thursday issued a mandatory evacuation order for those living along portions of the river.

In some areas along the river, “it’s too late to evacuate preemptively & folks are being assisted off their rooftops,” Hidalgo wrote Friday afternoon in a post on X. She said residents west or south of the area still had time to leave or “otherwise, prepare to stay in place for 2-3 days.”

Most of Houston's city limits were not heavily impacted by the weather, except for the northeastern neighborhood of Kingwood. Officials said the area had about four months of rain in about a week's time. Houston Mayor John Whitmire said rising flood waters from the San Jacinto River were expected to impact Kingwood late Friday and Saturday.

“The water is coming this way. ... We have time to prepare. But a few hours from now it will be impassable,” Whitmire said, speaking from a fire station in Kingwood.

Shelters have opened across the region, including nine by the American Red Cross.

The weather service reported the river was above 69 feet (21.03 meters) around noon Friday and expected to crest at 78 feet (23.77 meters) Friday night. The is expected to fall below flood stage of 58 feet (17.68 meters) Tuesday afternoon, according to the weather service.

In the city of Conroe, just north of Houston, rescuers drove boats into neighborhood subdivisions to rescue people and pets from their homes, then carrying them from the boats to higher ground. In nearby Livingston, neighborhoods were flooded, with water rising to the windshields of moving vans and above the bottom of windows of some buildings.

Storms over the past month in southeast Texas and parts of Louisiana have dumped more than 2 feet (61 centimeters) of rain in some areas, according to the National Weather Service.

The greater Houston area covers about 10,000 square miles — a footprint slightly bigger than New Jersey. It is crisscrossed by about 1,700 miles (2,736 kilometers) of channels, creeks and bayous that drain into the Gulf of Mexico, about 50 miles (about 80 kilometers) to the southeast from downtown.

The city's system of bayous and reservoirs was built to drain heavy rains. But engineering initially designed nearly 100 years ago has struggled to keep up with the city’s growth and bigger storms.

Associated Press reporters Ken Miller in Edmond, Oklahoma, and Jim Vertuno in Austin, and Valerie Gonzalez in McAllen, Texas, contributed to this report.

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