Wednesday, August 7, 2024
Bravo for Biden for recognizing Venezuela’s opposition win
Andres Oppenheimer
Mexico, Brazil and Colombia will pay a heavy price for their wavering stands on Venezuela’s July 28 electoral fraud: in the absence of a regionally-brokered solution to Venezuela’s political crisis, millions more of hopeless Venezuelans will flee to countries across the Americas.
This is not just speculation. More than 7.7 million Venezuelans have already left the country since dictator Nicolás Maduro took office in 2013, according to United Nations data. A July poll by the Venezuelan firm Consultores ORC showed that 18% of adult Venezuelans, or more than 4 million people, said they would consider leaving if Maduro stayed in power.
An April poll by Venezuela’s Meganálisis had put the figure of those considering migrating at a staggering 44.6% of Venezuela’s 25 million adults. That amounts to more than 11 million people.
Shamefully, the democratically-elected leftist governments of Mexico, Brazil and Colombia failed to support an Organization of American States July 31 proposed resolution that would have asked the Maduro regime to show a detailed voting count.
That caused the proposed OAS resolu-
tion to fail, because it did not reach the 17 country votes it needed to pass. Later, the three countries put out a separate, weaker joint statement calling on Maduro to show evidence of this victory claim.
The Maduro-controlled National Electoral Council had claimed on election night against all evidence that Maduro had won with 51% of the vote, but refused to show the voting tallies, as Venezuela’s law requires. Maduro later made the bizarre claim that he couldn’t show the voting records because the election’s computer system had suffered an opposition-directed cyber attack launched — I’m not making this up — from “Northern Macedonia.”
But the opposition made public receipts of more than 80% of voting machines showing that its candidate Edmundo Gonzalez Urrutia won by 67% of the vote, to Maduro’s 30%. In addition, exit polls by the respected U.S. polling firm Edison Research and others showed that the opposition had won by a landslide.
Barring any outside pressure that gives the Venezuelan people some hope for the future, a new Venezuelan migration wave will start soon.
The first to leave will be the young, because they won’t see any future for
themselves. Also, many exiles will try to get their parents and grandparents out of Venezuela because of fears that they won’t get access to essential medicine if there is a new cycle of mass protests, government repression, and worsening economic crisis.
Maduro may not have an easy time staying in power, however.
John Magdaleno, a professor of political science at Venezuela’s UCAB University, told me that he has counted at least 11 cases in recent decades in which autocrats were forced to resign after rigging elections. Among them was Serbia’s Slobodan Milosevic in 2000 and Bolivia’s Evo Morales in 2019.
“Often, there are mass demonstrations, followed by a rupture within the ruling elite,” Magdaleno told me. “I’m not ruling this out in Venezuela’s case.”
President Joe Biden, to his credit, called Brazil’s president Luiz Inacio Lula da Silva, a Maduro friend, and convinced him to ask the Venezuelan dictator to release the detailed voting data. And Secretary of State Antony Blinken on Thursday put out a statement saying that there is “overwhelming evidence” that González Urrutia had won the election.
But Biden should do more. He should raise the profile of Venezuela’s political crisis by speaking out personally about it, rather than leaving that job to underlings. In addition to escalating sanctions on Venezuela’s dictatorship, Biden should get on the phone and ask Latin American leaders to recognize Gonzalez Urrutia.
Unlike what happened in Venezuela’s 2018 elections, where the opposition didn’t participate and therefore didn’t have voting records to prove a victory, this time there are Gonzalez Urrutia’s voting tallies to prove his win.
Biden should tell Mexico’s president, for instance, that it’s in his own interest to press Maduro to provide a vote count, or otherwise seek a negotiated transition to democracy. Citing recent U.S. border control measures that have drastically reduced border crossings, Biden should warn him, “The United States will not take the new wave of Venezuelan migrants: they will be stuck in Mexico.”
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TRACK & FIELD
ALUM OFFERS NEW PERSPECTIVE TO U.S. OLYMPIC TRIALS
It was always a dream for Aviana Goode to earn a trip to Hayward Field, the world-class track & field facility in Eugene, Oregon also known as TrackTown USA.
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IMAS Members, join us for an early preview of Ella. Ella is an exhibition which examines the personal connections every person has to a woman. This exhibition not only challenges the viewer to think about these connections in their own lives but is also a celebration of the achievements of women in all aspects of life.
Ella Member Preview Reception
OPINION
Maduro’s election fraud: the biggest scandal in Latin America’s recent memory
In my four decades of covering Latin America, I have seen many electoral frauds. But what happened July 28 in Venezuela certainly looks like the mother of all stolen elections.
In most rigged elections in the region, authoritarian rulers typically manipulate the vote count to give themselves an extra one or two percent of the vote. But in Venezuela’s case, strongman Nicolás Maduro went overboard: He fabricated as much as 40% of his votes, according to opposition counts and exit polls.
Venezuela’s government-controlled National Electoral Council stunned observers with the announcement in the early hours of Monday that Maduro had won the elections with 51.2% of the vote, against united opposition candidate Edmundo Gonzalez Urrutia’s 44.2%.
Opposition leader Maria Corina Machado, who backed Gonzalez Urrutia after she was banned from running by the Maduro regime, said she can prove with copies of voting tallies that Gonzalez Urrutia won 70% of the vote, while Maduro was way behind with 30%. It was “the biggest margin of difference” in Venezuelan history, Machado said.
You could say that it’s one party’s word
against the other, but there are several reasons to believe that Maduro’s official results are fraudulent.
First, all credible pre-election polls showed opposition candidate Gonzalez Urrutia leading Maduro by more than 25 percentage points, a massive advantage by any standard. One poll by the ORC consulting firm gave Gonzalez Urrutia 60% of the vote, while Maduro had only 14.6%.
Second, an exit poll on election day by Edison Research, the respected polling firm that does exit polls for major TV networks in U.S. and other countries’ elections, concluded that Gonzalez Urrutia got 64% of the vote, while Maduro got only 31%. Edison’s exit poll interviewed 6,846 voters in 100 polling centers across Venezuela.
The Venezuelan government’s election results “run completely contrary to what our survey showed,” Edison’s Executive Vice President Rob Farbman told Colombia’s FM radio station Monday. The exit poll showed it “was basically a landslide for Gonzalez (Urrutia) and the opposition,” he added.
Third, on election night, the Maduro regime delayed the release of voting results for six hours, and prohibited opposition leaders from getting access to the vote tallies at the National Electoral Council. At the time of this writing, Maduro’s electoral authorities have not yet released detailed election results at the polling station level, as required by Venezuelan law.
Long before election day, Maduro had also denied the right to vote to an estimated 4.5 million Venezuelans living abroad, who are mostly government opponents and represent more than 20% of the country’s total voters. In addition, he had banned Machado, the country’s most popular opposition leader, and several other top opposition figures from running, arrested opposition activists and censored the media.
“This was the biggest election steal in Latin America’s modern history,” former Bolivian President Jorge Tuto Quiroga, who was invited to observe the election by the opposition but was denied entry into the country by Maduro, told me.
Still, Maduro’s election steal may not leave him in firm control of the country. History is full of examples of authoritarian rulers who rigged elections, only to later face violent backlashes.
Bolivia’s former authoritarian populist leader Evo Morales rigged the 2019 elections, and was soon forced to step down by a combination of mass protests and international pressures. Ukraine’s fraudulent 2004 presidential elections led to mass protests known as the Velvet Revolution, which moved the country’s supreme court to order a new election that was won by the opposition.
Doubts about Maduro’s election results will only keep growing, because he refuses to publish the voting machine tallies. If Maduro had won the elections, it would be in his best interest to show his people — and the world — the detailed polling data. But he’s not releasing them, which is additional evidence of his monumental fraud.
UTRGV School of Medicine’s Class of ‘28 White Coat ceremony
By Saira Cabrera
RIO GRANDE VALLEY, TEXAS–
A sea of white coats filled the UTRGV Performing Arts Complex on Saturday as the UTRGV School of Medicine’s Class of 2028 received their emblematic physician’s white coats.
This year’s White Coat Ceremony – a special event that serves as a rite of passage and marks the start of the pathway to medicine – celebrated 59 new UTRGV School of Medicine students who participated in the robing ceremony.
Keynote speaker Dr. Michael Sander, chair of the UTRGV School of Medicine Department of Surgical Specialty and Musculoskeletal and chief physician executive for UT Health RGV, said the coat symbolizes the first step in the lengthy journey to a medical career.
“The physician’s white coat is a powerful symbol that imparts an aura of professionalism, integrity, competence and benevolence,” Sander said.
He reminded the Class of ‘28 that, for a physician, the coat is more than just a coat, that is a symbol of trust.
“Remember and respect the trust that patients, their families and society place in you as a physician wearing that white coat,” he said. “Receiving your white coat today marks the beginning of a career-long journey where you will continually learn, develop and improve.
“Don’t forget the trust that has been placed in you as a leader, and advocate in ensuring the ultimate purpose: caring for the patient,” he said.
ACHIEVING A DREAM
For many in the new class of medical students, participating in the annual White Coat Ceremony is the realization of a dream, one the UTRGV School of Medicine made accessible for them close to home.
“Getting my white coat today feels like finally achieving a dream I have worked so hard and long for all of my life,” said Ashlyn Holubar, an incoming medical student from McAllen and a member of the UTRGV Vaqueros MD pipeline program. “The UTRGV School of Medicine has provided me with an amazing opportunity to begin my medical
school career at home, in a great community, and with ample guidance.”
A GOLDEN TICKET
Dr. Michael B. Hocker, dean of the UTRGV School of Medicine and senior vice president for UT Health RGV, encouraged the new class of 59 medical students to take advantage of being accepted into medical school out of more than 7,500 applicants.
“Class of 2028, getting here is a big deal. Today not only marks a meaningful milestone in your pathway to becoming a physician,” he said. “You’ve been given a golden ticket. Make the most of it. In four years, I want to be the first one to shake your hand and say ‘Congratulations,’” Hocker said. “You are now part of our commitment to serve the Rio Grande Valley and beyond, and address the shortage of medical care throughout the region.
“What is taking place today is shaping the future of medicine,” he said. “Welcome to your lifelong service career.”
This is the ninth cohort of the UTRGV School of Medicine, with students from six states across the country, from 18 counties in Texas, and with 24 students from the Rio Grande Valley. Some students are from abroad, from China, Mexico, Pakistan and Peru.
The newly coated medical students walked across the stage to don their white coats and recited the Hippocratic Oath – the oath of ethics for all physicians – officially marking their start to a career and a lifetime of dedication to medicine.
Kaitlyn Dianne Ybañez, a student from the Class of 2028, an Edinburg native and a member of the UTRGV Vaqueros MD pipeline program, beamed with excitement as she showed off her white coat.
“God has placed me where he thinks I will serve him best,” she said. “I feel so blessed to continue my passions in science and medicine. It is a privilege to study health and discover new ways to improve care for people, all here at home.
“This moment is just the beginning of many more of what I am capable of,” she said. “I know that I am placed where I will serve best.”
Weslaco Fire Chief’s 20-year journey of service Celebrating Shaine Casas, Our Hometown Hero
It was at South Texas College where Weslaco Fire Chief and Emergency Manager Antonio Lopez Jr. first decided to stay home and pursue a career in Emergency Medical Services, a decision that led him to become the Rio Grande Valley’s first fire chief with dual roles as firefighter and paramedic.
With more than 20 years of service, starting as a volunteer in high school and today proudly helping his hometown become a safer community, Lopez attributes his leadership skills and expertise to the strong educational foundation he received at STC.
“My parents, who dedicated their lives to education, were my inspiration to give back and do something bigger than myself,” the 47-year-old said. “Growing up, it was instilled in me that no matter what I did, I had to graduate from college. Thankfully, I knew very early on that I wanted to be in health care.”
Raised in Monte Alto as the oldest of four, Lopez started volunteering for Knapp Medical Center during his freshman year at Edcouch-Elsa High School. By his senior
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year, he had not only become the president of the volunteer program, leading about 80 students, but he also started volunteering with the Monte Alto Fire Department.
Upon graduation and inspired by his time helping patients, in 1996 he moved away to attend Eastern Michigan University, with the dream of becoming an Occupational Therapist.
“My first year away, the hospital asked me to come back for the summer. I also continued volunteering at the fire station because I genuinely enjoyed helping people,” he said. “Then I realized my goal had always been to make an impact, so why not make it at home? I ended up coming back for my second summer as well.”
That’s when, through a friend, he discovered STC’s Emergency Medical Services program, and even though he only intended to stay in the RGV for one semester to become an Emergency Medical Technician, he took the first step to a successful and rewarding career right at home.
“As a volunteer firefighter, I always looked up to the EMTs and paramedics, many of whom were from STC. I could tell because they would arrive at any call, no matter how severe, and immediately know what to do,” he said. “Once I started the program, I couldn’t stop. That first class motivated me not only to be an EMT, but to take charge. I had to pursue the two-year associate degree and become a paramedic.”
In 2002, two years after graduating from STC, Lopez officially joined the Weslaco Fire Department as a paramedic and became a licensed firefighter shortly after, as part of the
city’s initiative to integrate both disciplines.
“I truly enjoy what I do. It’s a unique opportunity to help people in the worst scenarios. For example, at a car crash, as a firefighter, I have the ability to rescue, but as a paramedic, I can treat them, sometimes even before they are out of the vehicle,” he said proudly. “In most cities, 75% of the calls we receive at the fire station are EMS calls, with the remainder directly related to fire. This highlights the importance and value of our work as a fire and EMS integrated department.”
Throughout his career, Lopez pinpoints Hurricane Katrina as a pivotal moment that led him to explore the field of Emergency Management, a new perspective on emergency preparedness that motivated him to establish a regional team of paramedics ready to deploy whenever needed.
“This moment changed my perspective to an all-hazards approach, considering not only natural disasters or large fires, but also mass casualties,” he reflected. “My motivation for where I am today started with that.”
In 2015, he was chosen as the Fire Chief for the city of Weslaco, an accomplishment he attributes to his constant pursuit of continuing education and training.
“I strongly encourage my peers to further their education, and I’m pleased that today, STC offers so many pathways for them to do so, and not only be paramedics, but also pursue routes in nursing or the fire service. It’s an exciting time,” he said. “Paramedic firefighters specifically are in high demand, everyone who enters this field is virtually guaranteed a job. Here at the Weslaco Fire Department, we actively seek such individuals because ultimately, it benefits our community.”
With many milestones accomplished, including becoming the president of the Hidalgo County Fire Chief Association, actively shaping the future of the profession through his role on STC’s EMS program Advisory Board and, most cherished by him, delivering nine babies on duty, Lopez sees retirement as a distant prospect.
“People say when you enjoy your job so much, it’s not a job. I really cherish the career path I’ve taken, and much of it is thanks to STC,” he said. “As my parents would say, it all goes back to your foundation. Every patient, deployment, promotion, even my retirement will forever be linked to the strong foundation I received at STC and the encouragement from my parents. This culture of excellence comes from STC, and that’s why our region thrives. The education in our region is what makes us excel.”
For more information on STC’s Emergency Medical Services or other Nursing and Allied Health programs, visit nah.southtexascollege.edu or call 956-872-3100.
We are incredibly proud to celebrate Shaine Casas, a true champion who represented the Valley at the Summer Olympic Games! His journey to the Olympics and his outstanding achievements have inspired us all, showcasing the power of dedication, perseverance, and passion.
Shaine’s road to the Olympics was filled with hard work, early mornings, and countless hours of training. His unwavering commitment to his sport and his determination to excel have made him a role model for aspiring athletes in our community. Watching him compete on the world stage was a moment of immense pride for all of us in the Valley.
As a hometown hero, Shaine has shown that dreams can become a reality with the right mindset and support. His success is not just a personal triumph but a victory for our entire community. He has put the Valley on the map, and we couldn’t be more grateful for his representation.
Let’s take this opportunity to celebrate Shaine Casas and all that he has accomplished. His achievements remind us that greatness can come from anywhere, and his story continues to inspire the next generation of athletes.
Shaine, thank you for being a beacon of hope and a source of pride for our community. You are a champion in our hearts, and we can’t wait to see what you’ll achieve next!
TRACK & FIELD ALUM OFFERS NEW PERSPECTIVE TO U.S. OLYMPIC TRIALS
RIOGRANDE VALLEY – It was al-
ways a dream for Aviana Goode to earn a trip to Hayward Field, the world-class track & field facility in Eugene, Oregon also known as TrackTown USA.
Track & field has long held a central role in Goode’s life. Originally from Bay Shore, New York, she won three state championships and collected silver and bronze medals at state meets while starring for Bay Shore High School.
Goode went on to compete at Syracuse, where she was the 2019 Atlantic Coast Conference indoor high jump bronze medalist and 2019 ACC outdoor bronze medalist in high jump. After completing undergrad at Syracuse in 2020, she joined The University of Texas Rio Grande Valley’s (UTRGV) track & field program as a graduate transfer. At the 2021 Western Athletic Conference (WAC) Outdoor Championships, she won gold in the 100-meter hurdles, was the runner-up in high jump and took bronze in long jump. Goode was the silver medalist in long jump at the 2022 WAC Indoor Championships. She left UTRGV as the indoor program record holder in the 60 hurdles and the outdoor record holder in the 100 hurdles and heptathlon. Goode remains ranked in the top-five in program history in high jump both indoors (2nd) and outdoors (3rd) and in indoor long jump (T-3rd).
Goode recently added to her long list of track & field-related accomplishments, but in a way she never quite expected. She was one of four photographers se-
lected to cover the 2024 U.S. Olympic Track & Field Team Trials at Hayward Field as part of the Black Women Photographers and TrackTown USA creative team.
“It was surreal,” Goode said. “My goal in life, in track & field specifically, was always to make it to Hayward Field. It was supposed to be as an athlete, but I guess God had different plans for me. I ended up there with a whole new lens, literally and figuratively, and having that perspective of watching the athletes and knowing what it means made the experience feel that much more special.”
The Olympic Trials ran from June 21-30. Goode spent 12 days in Eugene, arriving the day before Trials began to get a feel for the venue, learn the zones designated for photographers, and figure out her angles.
She covered the afternoon sessions, typically shooting from 3 p.m. to 8 p.m. After the meet, Goode and her BWP teammates – Ashé Davis, Erica Calhoun and Taylor Sims – spent hours editing their work. Goode was assigned to triple jump, long jump and hurdles, but had the opportunity to photograph almost all of the events and floated all over the venue.
Goode said she took around 1,400 to 1,800 photos daily and edited 200 to 400 images per day. The team had card runners who would take the SD cards from the photographer to the editor and back again for quick editing and posting of images between events.
She switched between two cameras – her personal camera, a Sony A7III with a FE 70-
300mm F4.5-5.6 G OSS lens, and a Canon EOS -1D X Mark II with a EF 70-200mm F2.8L IS II USM lens belonging to Howard Lao, an experienced photographer with TrackTown USA and a significant guide for Goode personally. She shot from the infield, the various designated media zones, the stands and anywhere else she felt she could get a unique photo.
“Taking the pictures was so fun because it’s like the whole culture in Eugene is track & field and I think that’s where the magic really comes from. The most draining part was editing, honestly,” Goode said. “I was mainly going for a clean look, clear shots, realistic. I wanted people to be looking at the photo but thinking they were actually there.
Goode studied communication and rhetorical studies at Syracuse and earned a Master of Arts, Communication at UTRGV. She currently works at an indoor track & field center in New York City and got started with sports photography less than two years ago by shooting events hosted at work. Goode turned to YouTube to learn about the craft and soaked up any advice given to her as she developed her skills.
“I’ve always had a passion for sports. Getting into photography was different for me because I didn’t know I even had the skill. I just picked it up one day at my job and from there I got pretty good at it, I guess,” Goode laughed. “I’ve improved my skill level because we have so many track meets so I’m able to adapt to the fast environment and I’ve learned how to shoot action shots.”
In February, it was announced that, for the third consecutive year, BWP and TrackTown USA would come together to provide paid opportunities for Black women and non-binary creatives to cover summer track & field events at Hayward Field, including the Olympic Trials. Goode sent in her portfolio and applied.
“I had shot literally only one outdoor track meet when I applied, so I was extremely nervous,” Goode admitted. “I wasn’t sure if I made the cut, but in April they emailed saying that I was selected. I FaceTimed my mom and my sister and told them what happened. My family is big track fans, mainly my mother, so I knew this was going to be a win for everybody. I spoke with Polly, she said, ‘I saw your pictures and I thought they were beautiful. They were super clear and to the point and I loved your style.’”
Goode photographed the 2024 USA Track & Field NYC Grand Prix in early June to practice for Olympic Trials, then went to Hayward Field with her fearless determination. Her raw skills and genuine love for the sport were an asset.
Goode didn’t only find confidence in her photography skills at Olympic Trials, she found community. She knew that women and minorities would make up a small part of the creatives at Trials and it meant a lot to her to be representing, connecting and pushing things forward.
“Track & field is mostly made up of African Americans, if we’re being real, so we need to be represented in covering the sport,” Goode said. “Besides our team, there were probably like five other creatives that were also Black women. After we would finish our editing we would go have dinner together and have, like, heart-to-heart conversations, talking about how grateful we were and how we all got there and it was a great time, just being with them in that space.”
Other highlights for Goode were getting to photograph Sydney McLaughlin-Levrone, who she is a longtime fan of, and the big stars like Noah Lyles and Tara Davis-Woodhall. She also got to photograph a former Syracuse teammate, Freddie Crittenden III. The legendary Allyson Felix stopped by the BWP portrait booth and gave Goode’s creative team a shoutout on Instagram.
Capturing Olympic Trials from start to finish taught Goode countless lessons, grew her portfolio and network, and showed her that she can excel off the track, too. She hopes her experience and the mission of Black Women Photographers can inspire young women of color to push themselves and find their place in the creative space.
“This opportunity gave me the chance to be shown in a new light and for people to know my name and know what I can do,” Goode said. “Being a photographer allows me to go out there and still feel like an athlete. I can feel the emotion. I’m capturing everything to remember the moment and to show the love and passion for the sport that I think is the hardest sport in the world.
Edinburg’s Market Mania
that, for Trackprovide women and track including portoutdoor extremewasn’t sure emailed FaceTimed my what hapmainly to be Polly, she thought they and to USA early June went to determinafor the in her Trials, she women small part meant a lot connecting and up of real, so covering the there creatives that would have dinheart-to-heart grateful and it them in getting McLaughlin-Levof, and Tara Daphotograph a Crittenstopped Goode’s Instagram. start to grew showed her She mission of inspire themselves space. chance to people to can do,” allows an athcapturing moment and sport world.
Get ready for a day of fun and discovery at Edinburg’s Market Mania! Join us on August 17th from 10 am to 4 pm at 315 Mark S. Pena Drive for an event that promises excitement for all ages.
Market Mania is a free event that brings together dozens of unique vendors, each offering incredible treasures for collectors and hobbyists alike. Whether you’re an avid collector, a curious shopper, or someone looking for a delightful weekend activity, this market has something for everyone.
Explore a wide array of items, from vintage collectibles and handmade crafts to
one-of-a-kind antiques and rare finds. With such a diverse selection, you’re sure to uncover something special. The vibrant atmosphere and the thrill of discovering hidden gems make Market Mania a must-visit event.
Mark your calendar and don’t miss out on this opportunity to find your next great treasure. Bring your friends and family for a fantastic day out, and who knows, you might just stumble upon that perfect item you’ve been searching for!
Join us at 315 Mark S. Pena Drive on August 17th and experience the joy of Market Mania. We look forward to seeing you there!
Ella Member Preview Reception
IMAS Members, join us for an early preview of Ella.
This event is free for IMAS Members with pre-registration encouraged. Members may bring one non-member guest per Membership. Additional Member guests may attend for a $10 admission fee. Please present your Membership card and ID for entry. Membership may be purchased online or at the door.
Free admission to this after-hours event is a perk of membership and allows IMAS to thank its members for their support and patronage.
Ella is an exhibition which examines the personal connections every person has to a woman. Be it their mother, grandmother, sister, cousin, friend, or significant other, every person has a special woman in their life. Through her series of sculptures Nour Kuri explores connection, perception, and
emotion we have with the women in our lives. This exhibition not only challenges the viewer to think about these connections in their own lives but is also a celebration of the achievements of women in all aspects of life.
Nour perceives reality beyond appearances and uses sculpture as her medium to communicate her emotions and feelings through Bronze, Marble, Wood, Terra cotta and Glass. Her style is modern and incorporates stylized human forms. Though her sculptures tend to delve into abstraction, they maintain resemblance to the original form. The recurrent theme in Nour’s work is the human form, seeking to express it in different moments of life, love, family, and community.
This exhibition was organized by the artist, Nour Kuri.
Sleep tips: 6 steps to better sleep
You’re not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.
Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive.
You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.
Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed
when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
Pay attention to what you eat and drink
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though
alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.
Spending time outside every day might be helpful, too.
Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Know when to contact your health care provider
Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.
