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Look up “how to be healthier” or “how to get fit” and the majority of entries are going to be about intense training regimes or divergent diet plans. Implementing these new methodologies to your weekly routine can require systemic changes to your lifestyle, schedule, grocery buying, and many, many gym visits. But one fundamental way to vastly improve your overall health and give you a longer life expectancy is to improve your quality of sleep.

Going to bed can seem simple on paper, and it essentially is, but for many getting a good night’s rest is a real struggle. The problem is that humans are creatures of habit and when we get into bad ones they can be difficult to break. For many, there are roadblocks that lie between them and the sheets in many forms — social media, streaming services, food choices, or social events.

These distractions are fine, perhaps even beneficial, when done in moderation. But when they start to affect our periods of deep sleep — the crucial time when we recover from the wear and tear of the day — changes need to be made. Here are a few small adjustments you can make to your nightly routine that will help you recover better so you can perform better the next day.

STICK TO A SLEEP SCHEDULE

One of the best, and easiest ways, to get better rest is to lock in on your natural sleep-wake cycle, the time that your body wants you to go down for the night. This process is known as your circadian rhythm and helps regulate your body’s production of melatonin, which is the most important hormone when it comes to sleep. Since this sleep-wake schedule is so crucial, you should do whatever you can to keep it intact. That means finding a reasonable time for you to go to bed at night and wake up every morning.

There are a few key ways that you can protect the circadian rhythm like avoiding sleeping in on the weekends because that will confuse your system. And to that same effect, significant naps should be avoided. That doesn’t mean that you have to cancel all naps but keep them no longer than 20 minutes.

GET OUTSIDE…EARLY

Getting back to melatonin, which is your gateway drug to a peaceful rest — it’s regulated by your eyes taking in light. Exposing your eyes to natural sunlight as early in the morning as possible is a great way to help your energy levels and get your mind ready to take on the day. Studies have shown that people who suffered from insomnia and exposed their eyes to bright natural or artificial light had improved rest and fell asleep faster. [Source]

REIN IN TECHNOLOGY USE

There are a number of reasons to pull away the phone or laptop a few hours before bed. For one, in this day and age work has a way of following us into the evening hours which makes it virtually impossible to wind down. On top of that, social media and streaming services are designed for the specific purpose of keeping us on them for as much of our evening hours as they can (to surface ads!). That’s not to say that you aren’t allowed to enjoy your favorite show, but it’s important to stay vigilant when adhering to your schedule and knowing how to shut off the television.

The blue light that comes from the screens of your technology is also disruptive, so getting off them as early as possible will benefit your sleep. If you need to be on your phone or laptop for some reason, try glasses that are developed to block out blue light like these from Lensabl. Otherwise, it can be helpful to put your phone away as you wind down — as another way to signal the end of the day. Perhaps you can use that time to read a book!

EAT AND DRINK SLEEP-SMART

How we sleep at night has a lot to do with how we start our day, and what we do nutritionally is a big part of that. Kicking off the morning with a nice healthy breakfast is a great way to tell your body it’s time to come online, and in reverse, if you skip breakfast you can see abnormalities in your blood sugar rhythm and an increase in stress, which can be disruptive to your sleep. Eating correctly throughout the day, including healthy snacks, is a great way to maintain good energy which will lead to better sleep.

As far as what you’re drinking it’s important to stop your caffeine intake from things like coffee before nightfall, and to limit your alcohol consumption, as it only takes a few drinks to alter your melatonin production. One last thing to consider is the after-dinner drowsiness that can come after a big meal. For the majority of people, going to bed immediately after eating their last meal of the day, and in fact, it is unwise to do so. In that pursuit, find something active to do once you’re done, like washing dishes or doing the laundry.

GET A GOOD WORKOUT IN

Everybody knows that one of the best ways to get someone ready for bed is to have them “tired out” by bedtime. It works with children and dogs, and it works for us as adults too. Finding a regular time to get some quality exercise that includes cardio — like bicycling or running — is a great way to make sure we’re looking forward to going lights out at the end of the day. The best course of action is to hit your sessions at some point during the day, and at least 4 hours before bedtime.

Check out a few great workouts that you can do anywhere here and here.

It may be a while before Ariana Grande puts out a follow-up to her sixth studio album, Positions. The “34+35” singer is hard at work on the film adaption of the stage musical, Wicked, in which, she will play Glinda the Good Witch.

The film will be released in two parts, the first in 2024, and the second in 2025.

Earlier this year, Grande admitted she hadn’t begun recording material for a seventh album, as she had been directing much of her energy toward Wicked, however, it appears she may already have some collaborations lined up once she’s ready to hit the booth again.

In a live stream on TikTok, Kali Uchis shared that she and Grande are planning to work together after Wicked wraps production.

“She’s not recording right now,” Uchis said, “because working on her movie stuff; her play that she’s doing… She said that when she’s done with that, we are going to work. I’m excited for that.”

While Wicked is sure to take some time, fans of Uchis can rest assured that new music is coming soon. In an interview with Vogue, Uchis revealed she has two albums underway; one in English, and one in Spanish.

“I just want to show all the different sides to me,” Uchis said, “and that I’m multi-dimensional when it comes to my music, my style, my everything. So I think it’s more about just having fun with it and letting my fans see and hear this other side of me that they never have before.”

The MCU is in a bit of an awkward position right now. Half of the original Avengers gang are gone. Phase Four is about to end. They have a gang plan through 2025 (through Phase Six), but it’s not entirely clear who’s doing what. Back in June, Elizabeth Olsen even revealed she has no idea when or if she’ll play Scarlet Witch again. Add Brie Larson to the list of Marvel actors who feel in the dark.

As caught by Entertainment Weekly, Variety caught up with the Oscar-winning actress at this weekend’s D23 Expo, where Marvel was unveiling the first footage of The Marvels, which gives Larson’s Carol Danvers two partners: Teyonah Parris’ Maria Rambeau (first seen in WandaVision) and Iman Vellani’s Kamala Khan, aka Ms. Marvel (first seen in her own show, Ms. Marvel). That film has already wrapped, but when asked how long she’ll be playing Danvers, Larson didn’t have an answer.

“I don’t know. Does anyone want me to do it again?” Larson said sarcastically, almost testily. When pressed, she admitted she “didn’t have an answer for that.”

During the panel for The Marvels, as Variety reported, Larson was a lot more assured, admitting she loved not doing another Danvers solo movie. “It was really nice to have a team. I had a team!” she told the crowd.

Marvel has a lot of movies in the pipeline, introducing new characters to the MCU, from Blade to the Thunderbolts to the Fantastic Four. It’s all building to an epic two-parter, which will presumably bring back anyone who’s not back already. Maybe that’s when Olsen and Larson will be able to announce they’re truly, actually coming back. Or maybe Team MCU needs a slightly better communication strategy.

(Via Variety and EW)

On Sunday morning, Chicago was treated to a torrential downpour that dumped more than three inches of rain in an hour on the city, causing flooding of streets and basements, and also the new sod laid down at Soldier Field.

The videos of the field conditions prior to the 49ers-Bears game went viral on Sunday morning, as crews tried to squeegee the field as best as they could to get things ready for play.

While they got rid of the worst of the puddles on the surface, there was still a considerable amount of water on the field that made life very difficult on the players, as ever step they took sent water splashing up and it looked like more like a kid’s splash pad at a park than a football field. As such, things like running, cutting, and kicking were very difficult to do, and points were at a premium. The 49ers took a 7-0 lead into halftime, with the Bears offense barely able to move the ball, but they had their best drive in the late second quarter setting up what should’ve been a long field goal to get on the board.

However, as they set up for the field goal, punter and holder Pat O’Donnell brought a towel out with him to try and dry off the field where the kick would take place from. The problem is, that’s apparently against the rules, and the Bears were hit with an unsportsmanlike conduct 15-yard penalty, pushing them out of range and forcing them to punt instead.

It’s not a rule you hear of often, but we all learned a little something today. If you want to clear a spot for a kick, you have to sneakily have a grounds crew member do it while clearing snow like in New England, not with the holder and a towel in the rain.

Last week, Queen Elizabeth II passed away at 96. The news prompted widespread tributes, but it also inspired others to point out the darker sides of the Royal Family and of the aristocracy in general. It didn’t take long for Elizabeth’s successor, her son Charles, now king, to casually do something that shows how out-of-touch they are with the public.

Over the weekend, a brief video of King Charles III circulated through social media, showing him testily commanding a staff member to clean up a few pens and other detritus on a desk at which he was about to sit and sign documents. He didn’t appear to say anything; he simply swatted his hands until the space was empty. There was no apparent malice. It seemed like the kind of thing he does all the time.

That’s exactly what prompted such an online backlash. The Twitter parody account Laura Kuenssberg Translator, which shared the video on Saturday, captioned the post, “The servant must clear my desk for me. I can’t be expected to move things.”

Another poster wrote, “This is the real Charles you can’t hide who you are this is how he’s been treating the servants for years with such little respect. Fanning his finger to clean the desk off and move the object. Showing your real Arrogance you will fail it’s in the cards.”

The late Queen Elizabeth II’s public image was famously meticulously controlled, and Charles is no different. But every now and then something unflattering slips through the cracks. Surely this moment, however minor yet quietly damning, will make for a great bit in a future episode of that incredibly popular Netflix show that airs all the Royals’ dirty laundry.

(Via Newsweek)

Tommy Lee has revealed a lot lately, and he revealed even more this weekend at a show in Las Vegas with Motley Crue. After he shared a picture of his penis on Instagram last month, which was later removed, Lee shared that he has joined OnlyFans.

“In case you guys are f*cking living under a rock, I’ve been in trouble a little bit lately,” Lee said to the crowd in a fan-captured video. “I wanna see what kinda trouble we can get into tonight. We are in f*cking Las Vegas, right? And I think that we should dispel that f*cking bullsh*t ‘What happens in Vegas stays in Vegas.’ F*ck that. Let’s f*cking share it with the world.”

He continued, saying “I showed you my sh*t. They took it down off the internet…What I’ve done is I have now gone over to a place where you can be free as f*ck. And you can show anybody whatever the f*ck you want, and they don’t f*cking take it down.”

He then pulled down his pants, revealing the word “OnlyFans” written on his butt cheeks in marker.

Later that night, Lee shared a NSFW Instagram post, containing a video clip of himself mooning his followers. The link to his OnlyFans can be found in the post’s caption.

The Nebraska Cornhuskers did something they’ve never done in their long history as a college football program on Saturday night, when they scored 42 points at home and still lost to Georgia Southern — a team they paid $1.4 million to come to Lincoln to play the game.

Nebraska was 254-0 in program history when scoring 35 or more points at home prior to Saturday night, and having that streak snapped was the straw that broke the camel’s back for Trev Alberts and the Nebraska athletic department. On Sunday, embattled head coach Scott Frost was fired, which everyone had expected was coming later this season, but happened earlier than expected after dropping to 1-2 in dismal fashion.

What makes the timing so stunning is that Frost’s buyout drops from $15 million to $7.5 million if he was fired after October 1 of this year, so most everyone anticipated Nebraska would just gut it out until then. However, the team was so bad coming off a 3-9 season that they just couldn’t wait and clearly some wealthy boosters stepped up and said they’ll cover the extra $7.5 million.

Frost went 16-31 in his four-plus seasons at his alma mater, failing to come close to replicating the success he had at UCF prior. His Huskers were famously terrible in one-score games, which is usually an indicator of poor coaching, and eventually bad luck could no longer be reasoned as the excuse for their struggles executing in close games. Where Frost’s career goes from here is a fascinating question, as he was once a rising star who now figures to go back to a coordinator gig for awhile before getting another crack at a head coaching job given how disastrous his Nebraska tenure was.

For the Huskers, their search begins for another new coach, as they find themselves lost in the morass of the Big Ten West, despite still striving to recapture the glory days of old. Whoever steps into this vacancy will have their work cut out for them, especially as the Big Ten only figures to get more difficult with the addition of USC and potentially others.

Like a lot of us, the pandemic has not been kind to the world’s greatest detective, Benoit Blanc (Daniel Craig, having a rip-roaring time here once again). Rian Johnson’s Glass Onion (which had its world premiere Saturday night at the Toronto International Film Festival) is set in 2020 during the worst part of the pandemic (don’t worry, I don’t like “pandemic” movies either, but this does it a great way … I’ll explain in a bit). And Benoit Blanc spends most oh his time hiding in his bathroom, soaking in his bathtub, reading books and playing games on Zoom with a group of friends that includes Kareem Abdul-Jabbar. Then, one day, a mysterious box arrives that, after Benoit solves a few puzzles, opens up to reveal an invitation to a private island with a mansion called the Glass Onion, to attend “a murder mystery party” hosted by “a disrupter” named Miles Bron (Edward Norton, in full-on fast talking asshole mode here, which is fantastic). Seemingly bored, Benoit Blanc decides to venture back out into the world and accepts the invitation.

The others invited to the game are also all considered “disrupters”: There’s Claire Debella, the governor of Connecticut (Kathryn Hahn); entrepreneur Andi Brand (Janelle Monáe); Lionel Toussaint, a scientist (Leslie Odom Jr.); Birdie Jar, a fashion designer (Kate Hudson); and social media star Duke Cody (Dave Bautista). When Benoit Blanc arrives at the island, a problem arises: Miles Bron recognizes the famous detective, but informs Benoit he wasn’t invited and asks what he’s doing there in the first place. (Which sets up a funny back and forth about if the murder mystery game has already started.) “Is you telling me I’m not invited part of the game?”, he asks, with Miles frustratingly assuring Benoit Blanc that this is not the case. Benoit then concludes that one of the other guests has invited him there, and that can only mean whoever it was believes a real murder will happen while on this island. And it will most likely be Miles as the victim. Miles then extends a formal invitation to Benoit Blanc.

I mentioned earlier this takes place in 2020 during the worst of the pandemic. I usually don’t like these handful of movies. Being in New York City at that time was, let’s say, not fun. But the way Johnson handles it is the perfect way to do it. For instance, Kathryn Hawn accepting her invitation from a delivery driver but forgetting to wear a mask then doing that “tuck your shirt over your mouth” move we’ve all done at one point or another. Or Kate Hudson showing up in a “mask” that only consists of a few strings. It also would explain why all of these seemingly busy people would be so eager to travel to a private island for a weekend where the rules of the pandemic no longer apply. So far, this is the best use of the pandemic I’ve seen in a movie, used for comedic effect using daily situations we’ve all had to endure.

As you might have guessed from the title, this is a movie with many layers that aren’t what they appear to be and become more clear as everything is pulled back. (Also, the walrus was Paul.) This is about as far as I feel comfortable going with the actual plot of the movie other than that there is a stellar 2010: The Year We Make Contact reference that I laughed very hard at, then realized no one else was laughing. (I guess I’m the only one who has watched 2010: The Year We Make Contact recently. If you’ve never seen it, it’s a lot better than you probably think it is.) Also, Glass Onion makes great use of the word “fiddlesticks,” which I’ve decided to add to my daily vocabulary.

It’s so great Daniel Craig has found a role he really loves. He’s walked back some of the things he’s said about playing Bond, but it’s pretty obvious his heart wasn’t in it anymore. I truly believe he appreciates what Bond did for his career, but he had grown tired of the strain it takes to play Bond. In these Knives Out movies he doesn’t really have to do any stunts. Instead he gets to do a fun voice, make funny faces, and just have a great time. I hope Daniel Craig plays Benoit Blanc forever.

And on that same note, Rian Johnson, inexplicably, became one of the most polarizing directors working today. (I’m going out of my way not to say the name of the particular movie in question because I don’t want it popping up in a Google search, and then people start yelling at me on Twitter.) If you would have told me this in 2012, there is no way I’d have ever believed this. It’s truly baffling. But having said that, it’s so great he has this series, born from his love of the murder mystery genre. Last month, he programmed a few movies at the Paris Theater in New York City and I went to the 1978 version of Death on the Nile and a World War II-era film called Green For Danger – and you can see where a lot of his influences for these Knives Out movies comes from. Obviously the genre itself, but I’m talking about specific scenes. (He also programed The Last of Sheila, a movie I watched somewhat recently, but it’s also a movie where there are specific moments he’s referencing.)

Glass Onion is just a great time watching a movie. It’s a rare movie (especially at a film festival where I have places I have to be) in which I wished it were longer. I would have gladly spent more time with these characters, played by actors who are all obviously having a wonderful time. I already miss them. Make more movies like this. What fun.

You can contact Mike Ryan directly on Twitter.

This article originally appeared on 01.15.21

Server Flavaine Carvalho was waiting on her last table of the night at Mrs. Potatohead’s, a family restaurant in Orlando, Florida when she noticed something peculiar.

The parents of an 11-year-old boy were ordering food but told her that the child would be having his dinner later that night at home. She glanced at the boy who was wearing a hoodie, glasses, and a face mask and noticed a scratch between his eyes.

A closer look revealed a bruise on his temple.

So Carvalho walked away from the table and wrote a note that said, “Do you need help?” and showed it to the boy from an angle where his parents couldn’t see.

The boy shook his head, no. “I knew it that he was afraid,” she said.

Carvalho made two more attempts until the boy nodded yes.

The server then called the owner of the restaurant to let her know that she was going to call the police on the boy’s parents.

“SEE SOMETHING SAY SOMETHING: An Orlando waitress saw a family withholding food from a boy at a table. She noticed bruises on his body and created this sign to secretly ask the child if he needed help. When he signaled “Yes” she called us. The stepfather & mother were arrested.”

u201cSEE SOMETHING SAY SOMETHING: An Orlando waitress saw a family withholding food from a boy at a table. She noticed bruises on his body and created this sign to secretly ask the child if he needed help. When he signaled “Yes” she called us. The stepfather & mother were arrested.u201d

— Orlando Police (@Orlando Police)
1610638528

The police arrived and arrested the boy’s father

on one count of third-degree child abuse. His mother Kristen Swann was arrested with two counts of child neglect. A four-year-old girl was taken from the family by authorities. They say she showed no signs of abuse.

Detectives spoke with the boy and learned his parents frequently withheld food from him as a form of punishment. He was 20 pounds underweight. After searching his body, they discovered that he was nearly covered in bruises.

His father had recently beat him with a broomstick and back scratcher.

The boy told detectives that he was once hung upside down from his ankles in a door frame by his father and had been restrained by being strapped to a furniture dolly.

“To be honest what this child had gone through was torture,” Detective Erin Lawler said. “There was no justification for it in any realm of the world. I’m a mother and seeing what that 11-year-old had to go through, it shocks your soul.”

“Chief Orlando Rolon, @OrlandoPolice, with waitress Flavaine Carvalho (middle) who saved an abused 11yo when he was dining with his family. They say the boy was “tortured.” The full details of his salvation on @fox35orlando at 5/6pm. #FOX35 #news #crime #update”

u201cChief Orlando Rolon, @OrlandoPolice, with waitress Flavaine Carvalho (middle) who saved an abused 11yo when he was dining with his family. They say the boy was u201ctortured.u201d The full details of his salvation on @fox35orlando at 5/6pm. #FOX35 #news #crime #updateu201d

— Matt Trezza FOX 35 (@Matt Trezza FOX 35)
1610650833

Carvalho’s quick thinking and bravery may have saved the lives of two children.

“This could have been a homicide situation if she had not have intervened,” Orlando Police Chief Orlando Rolon said.

“The lesson here for all of us is to recognize when we see something that isn’t right to act on it… This saved the life of a child,” he added.

The restaurant’s owner, Rafaela Cabede, hopes that Carvalho’s bravery inspires others to look out for signs of abuse as well.

“We understand that this has to encourage other people that when you see something, say something,” Cabede said. “We know when we see a situation that is wrong, we know what’s the right thing to do. We know that speaking up is the right thing to do. But it takes more than acknowledging it. It takes courage.

This article originally appeared on 01.27.21

There are few things as frightening to a parent than losing your child in a crowded place like a shopping mall, zoo, or stadium. The moment you realize your child is missing, it’s impossible not to consider the terrifying idea they may have been kidnapped.

A woman in New Zealand recently lost her son in a Kmart but was able to locate him because of a potentially life-saving parenting hack she saw on TikTok a few months ago.

The woman was shopping at the retailer when she realized her two-year-old son Nathan was missing. She immediately told a friend to alert the staff to ensure he didn’t leave through the store’s front exit.

“Another friend searched the area he was last seen,” the mom wrote in a Facebook post.

The mother began looking for him by rummaging through clothes racks and running through the aisles.

It was the “scariest 10 minutes of my life” she later wrote.

But then she remembered a parenting hack she saw on TikTok by blogger Jess Martini. “If your child goes missing, screw the stares and start calling out their description,” the mother recalled.

“I’m missing a little boy, he’s wearing a yellow shirt and has brown hair. He’s two years old and his name is Nathan!” she called out to the rest of the store while reminding herself not to “break down” in tears.

“You need people to understand you loud and clear,” she said.

The mother’s calls immediately deputized everyone who heard them to begin looking for the child. It was like multiplying the search by a factor of 10. “I turned an aisle and heard ‘He’s here!'” she wrote. “I turned back the way I came and there he was. A man had walked past him after hearing me calling out.”

She immediately thanked the man, realizing that if she hadn’t called out he may have never known the child was missing. “Nate would have walked past him and he wouldn’t have blinked,” she said.

In November, parenting blogger Jess Martini posted a video sharing the best way for parents to locate a missing child. It’s great advice because the knee-jerk response is usually to just call out their name or silently run around looking.

@jesmartini PSA that I feel can save kids and I’ve used- if your child goes missing in public #momsoftiktok #PSA #nojudgement #fyp #4up #besafe #parentsoftiktok ♬ original sound – Jess martini

“To all parents out there, if your child goes missing, do not search in silence or just call out their name,’ Martini says in the video. “Shout out loud and clear. Say they’re missing, give a description and repeat, repeat, repeat!”

“Everyone will be on alert, and if someone is trying to take off with your kid, it will decrease the chances of them getting away,” she added.

The advice is a great reminder to make a mental note of what your child is wearing when you go out, so if they go missing, you can easily provide a description. It also proof that when a parent needs help, most people are more than willing to lend a hand.