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Tonight: A Few Flurries with Clouds Breaking Late and A Frigid Start to the Day.
Low: 19   Winds: W 5-10 mph

Tomorrow: Mix of Sun & Clouds through the Afternoon - A Tad Breezy.
High: 35    Winds: S 6-12 mph

Saturday: Mostly Cloudy & Breezy ...
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The following is an archived video story. The text content of that video story is available below for reference. The original video has been deleted and is no longer available.

Need Better Sleep?

It's Monday and a lot of people struggle to wake up to begin the work week. Dr. Rob Kominiarek, America’s Fitness Doctor, offers a few tips to a sound sleep.

To celebrate Better Sleep Month and to alleviate feelings of crabbiness or fatigue, implement the following better-sleep solutions:

No. 1: Set a sleep schedule: Go to bed and get up at the same time every day (even on weekends and days off!) Consistency is keep and reinforces your body’s sleep-wake cycle.  Don’t agonize over falling asleep, if you find yourself restless after 15 minutes in bed, get up and do something relaxing.

No. 2: Fall back on food and beverages: Discomfort is one of the top reasons why we aren’t sleeping well! Never go to bed hungry or full yet satiated. Caffeine shouldn’t be consumed past 3PM and nicotine/alcohol should be cut-off at least two hours before bedtime. 

No. 3: Sleepy-time rituals: What do you do to tell your body “it’s bedtime!”?  Your body needs time to wind down: stretch, listen to soothing music, light relaxation candles, mood lighting, etc. are relaxing activities that help transition you wakefulness to drowsiness.

No. 4: Comfort station: Your bedroom should reflect its main duty: sleep. Keep it cool, dark and quiet. Turn off technology within an hour before bedtime. Some research suggests that screen time or other media use before bedtime interferes with sleep.  Consider a cooling fan, earplugs, quality bedding and room-darkening shades/blinds to create an environment that induces sleep.

No. 5: Barely nap: Siestas are ideal…but, long daytime naps (more than 1 hour) can interfere with nighttime sleep.  Limit yourself to 10 – 30 minutes of mid-afternoon napping.

No. 6: Get physical: Regular physical activity can promote better sleep. Time it first…if you exercise too close to bedtime, you may be too energized to fall asleep.  Any physical activity at least two hours before bedtime is sufficient.

No. 7: Stress supervision: To-do lists running through your mind all night? You’re thinking too much. Restore peace in your life by setting a basic organization system, set priorities and delegate tasks.  Give yourself a break - - if one or two items aren’t completed before day’s end, move it to the next day without any apprehension. 

 
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