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Tips on how to enjoy late-night sports and still get good sleep
Late nights watching the game on TV or at the stadium are inevitable. A sleep expert at the Baylor College of Medicine said there are ways to feel more rested throughout the day, even if you are up late watching a major sporting event.
Dr. Ritwick Agrawal, assistant professor of sleep medicine at the Baylor College of Medicine, offers tips on how to enjoy latenight sports and still get good sleep: Limit caffeine, alcohol and heavy meals
Food and drinks are inevitable while watching the games, but drinking too much alcohol or caffeine can result in poor quality of sleep and leave you feeling tired and groggy the next day.
“Alcohol can make you sleepy but the quality of sleep is also very poor,” Agrawal said. “If you are drinking an energy drink or other highly caffeinated drinks then it will prevent you from falling asleep when it’s bedtime.”
Limit light exposure in the bedroom when it’s time for bed
Keeping your bedroom dark with blackout curtains or blinds will help you fall asleep faster, improve your sleep throughout the night and help you sleep a little later the next day, if you have that luxury.
“Light sensitivity has shown to impact our sleep,” Agrawal said. “A lot of my patients can’t fall asleep even if there is a little bit of light in the bedroom. If you don’t have dark blinds or curtains try using a temporary paper blinds or even a black trash bag to prevent any light from coming into the room if you are sensitive to light.”
Consider taking a short nap during the day
If you are feeling sluggish the next day, Agrawal said finding time to take a short nap will help you feel rejuvenated. He does not recommend taking a nap for more than 30 minutes or too close to bedtime.
“Try to catch a nap somewhere, even if it’s short,” Agrawal said. “If you have that opportunity it can help refresh people who need to catch up on sleep.”
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for exercise
Make time
Finding time to exercise before the game or the next day has proven to improve quality of sleep and can help wake you up if you are feeling sleepy.
“Exercise tires the body and can play a positive role in improving your nighttime sleep, even if it’s for only 30 minutes a day,” Agrawal said. “I don’t recommend doing it too close to bedtime because it can also wake a person up, but doing it in the evening when you return from work or in the morning helps.”
Catch up on sleep the next day or over the weekend
Aiming for seven to eight hours of sleep by sleeping in is an effective way to feel rested after a late night. If sleeping in is not possible, try catching up on sleep during the weekends or days when your favorite sports team is not playing a late game.
“Try catching up on sleep by going to bed earlier or waking up later or whatever works best for you,” Agrawal said. “However, this strategy only works for the
South Texas College is accepting competitive proposals for the following:
22-23-1064 Network Cabling and May 18, 2023 2:00 pm Equipment Installation Services
Request for Proposals packages may be obtained at the Purchasing Department located at 3200 W Pecan Blvd Bldg N Ste 145, McAllen, TX 78501 (Corner of Quince & 31st St) or by calling 956-872-4681. Responses received after the specified time and date will not be considered and will be returned unopened. Email or Facsimile responses will not be accepted. All responses must be submitted in a sealed envelope. Responses need to be clearly marked on the envelope with the RFP number.
The successful respondent will not be determined on opening date.
Questions regarding this RFP or requests for additional information should be addressed to Becky Cavazos, Director of Purchasing 956-872-4681 beckyc@southtexascollege. edu, or Vanessa Campos, Technical Buyer of Purchasing, 956-872-4661 vsolis_3079@ southtexascollege.edu. Responses to the RFP must be submitted to South Texas College, 3200 W Pecan Blvd Bldg N Ste 145, McAllen, TX 78501.
South Texas College is an equal education and equal employment opportunity/affirmative action employer. As an equal opportunity employer, the College does not discriminate on the basis of race, color, national origin, religion, age, sex, sexual orientation, gender, gender identity, disability, genetic information, or veteran status.
Vendors are encouraged to visit the South Texas College’s Purchasing Department website to complete the 2-part Bonfire vendor registration for receiving solicitations at: https://southtexascollege.bonfirehub.com/login
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South Texas College is accepting competitive proposals for the following: short term or for somebody who is doing it for a few days and then going back to their regular sleep schedule. If someone has to catch up on sleep on a more frequent basis then that needs to be addressed because long-term sleep deprivation is a serious problem. It increases the risk of heart disease and Alzheimer’s and has been associated with other significant health issues.”
Remember to return to your normal sleep schedule
Agrawal adds that these methods should only be used for a short amount of time, and that you should return to your normal sleep schedule. He recommends keeping the same or within 10-15 minutes of the same bedtime and wakeup time throughout the week for the best quality of sleep and overall performance the next day.
“Try to minimize those days where you have to sleep late and are getting less sleep,” Agrawal said. “Our bodies love routine, so it’s really important to try going to bed at the same time during the weekday and the weekends.”
¿Cubrirá el seguro si un árbol cae sobre su auto o su casa?
Algunas veces.
Si un árbol o las ramas de un árbol caen sobre su casa o su auto, use estos consejos:
•Tome fotos de los daños antes de mover el árbol, de hacer reparaciones o de tomar cualquier otro paso para prevenir más daños.
•Haga reparaciones temporeras para prevenir daños adicionales, y contacte a su agente o compañía de seguros lo antes posible.
•Guarde los recibos de lo que pague para el reembolso. Su póliza de vivienda debería cubrir el costo de los materiales y la labor para las reparaciones.
La mayoría de las pólizas de vivienda ofrecen cierta cobertura si un árbol cae durante una tormenta y su casa sufre daños o las ramas bloquean su entrada de acceso.
Pero las pólizas usualmente no cubren si las ramas o los árboles caen en su patio. Llame a su agente o compañía para revisar.
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Si el árbol de su vecino cae sobre su casa, la póliza de vivienda de ellos probablemente no cubrirá los daños del árbol, ni para removerlo, a menos que su vecino sea el culpable de la caída. Su vecino no es responsable por los actos de la naturaleza. Si la póliza de su vecino no paga, usted puede presentar una reclamación bajo su propia póliza.
Si las ramas de un árbol cayeron sobre su auto, su póliza de auto pagará por los daño si tiene cobertura extensa. ¿Tiene preguntas sobre seguro?
Llame al Departamento de Seguros de Texas al 800-2523439 o visite www.tdi.texas.gov.
Request for Proposals packages may be obtained at the Purchasing Department located at 3200 W Pecan Blvd Bldg N Ste 145, McAllen, TX 78501 (Corner of Quince & 31st St) or by calling 956-872-4681. Responses received after the specified time and date will not be considered and will be returned unopened. Email or Facsimile responses will not be accepted. All responses must be submitted in a sealed envelope. Responses need to be clearly marked on the envelope with the RFP number.
The successful respondent will not be determined on opening date.
Questions regarding this RFP or requests for additional information should be addressed to Becky Cavazos, Director of Purchasing 956-872-4681 beckyc@southtexascollege. edu, or Vanessa Campos, Technical Buyer of Purchasing, 956-872-4661 vsolis_3079@ southtexascollege.edu. Responses to the RFP must be submitted to South Texas College, 3200 W Pecan Blvd Bldg N Ste 145, McAllen, TX 78501.
A pre-proposal conference will be held on May 10, 2023 at 10:00 a.m. at the STC Purchasing Department, 3200 W. Pecan Blvd., Bldg. N, Conference Room 142, McAllen, Texas. All prospective parties are encouraged to attend.
South Texas College is an equal education and equal employment opportunity/affirmative action employer. As an equal opportunity employer, the College does not discriminate on the basis of race, color, national origin, religion, age, sex, sexual orientation, gender, gender identity, disability, genetic information, or veteran status.
Vendors are encouraged to visit the South Texas College’s Purchasing Department website to complete the 2-part Bonfire vendor registration for receiving solicitations at: https://southtexascollege.bonfirehub.com/login
South Texas College is accepting competitive proposals for the following:
Books and Educational May 18, 2023 3:00 p.m. Materials
Request for Proposals packages may be obtained at the Purchasing Department located at 3200 W. Pecan Blvd, Bldg N, Ste 145, McAllen, TX 78501 (Corner of Quince & 31st Street) or by calling 956-872-4681. Responses received after the specified time and date will not be considered and will be returned unopened. Facsimile responses will not be accepted. All responses must be submitted in a sealed envelope. Responses need to be clearly marked on the envelope with the RFP number.
The successful respondent will not be determined on opening date.
Questions regarding this RFP or requests for additional information should be addressed to Becky Cavazos, Director of Purchasing 956-872-4681 beckyc@southtexascollege.edu, or Vanessa Campos, Technical Buyer, 956-872-4661 vsolis_3079@southtexascollege.edu
Responses to the RFP must be submitted to South Texas College, 3200 W. Pecan Blvd, Bldg N, Ste 145, McAllen, TX 78501.
South Texas College is an equal education and equal employment opportunity/affirmative action employer. As an equal opportunity employer, the College does not discriminate on the basis of race, color, national origin, religion, age, sex, sexual orientation, gender, gender identity, disability, genetic information, or veteran status.
Purchases made as a result of this solicitation will be funded through The Texas Higher Education Coordinating Board, Perkins Basic Grant Program.
Vendors are encouraged to visit the South Texas College’s Purchasing Department website to complete the 2-part Bonfire vendor registration for receiving solicitations at: https://southtexascollege.bonfirehub.com/login
Request For Proposals
South Texas College is accepting competitive proposals for the following:
RFP Number Description Date Due Time 22-23-1067 Re- Bid Starr County Campus- May 23, 2023 2:00 p.m. Bldg E – Analog to Digital Audiovisual Upgrade
Request for Proposals packages may be obtained at the Purchasing Department located at 3200 W. Pecan Blvd, Bldg N, Ste 145, McAllen, TX 78501 (Corner of Quince & 31st Street) or by calling 956-872-4681. Responses received after the specified time and date will not be considered and will be returned unopened. Facsimile responses will not be accepted. All responses must be submitted in a sealed envelope. Responses need to be clearly marked on the envelope with the RFP number.
The successful respondent will not be determined on opening date.
Questions regarding this RFP or requests for additional information should be addressed to Becky Cavazos, Director of Purchasing 956-872-4681 beckyc@southtexascollege.edu, or Vanessa Campos, Technical Buyer, 956-872-4661 vsolis_3079@southtexascollege.edu
Responses to the RFP must be submitted to South Texas College, 3200 W. Pecan Blvd, Bldg N, Ste 145, McAllen, TX 78501.
South Texas College is an equal education and equal employment opportunity/affirmative action employer. As an equal opportunity employer, the College does not discriminate on the basis of race, color, national origin, religion, age, sex, sexual orientation, gender, gender identity, disability, genetic information, or veteran status.
Purchases made as a result of this solicitation will be funded through the Department of Commerce, National Telecommunications and Information Administration (NTIA), Connecting Minority Communities Pilot Program (CMC), BroadbandUSA Grant.
Vendors are encouraged to visit the South Texas College’s Purchasing Department website to complete the 2-part Bonfire vendor registration for receiving solicitations at: https://southtexascollege.bonfirehub.com/login
Wednesday, April 26 was a great day for Starr County Veterans, the Veterans Mobile Medical Unit (MMU) was brought to Starr County to assist local veterans with medical needs.
Mrs. Cynthia Garcia Fuentes Starr County Wellness Coordinator and Mr. Bobby A. DomanskiMobile Medical Unit Program Manager were on hand to welcome the local veterans.
Staff was available to provide Primary Care, Women’s Health, audiology, laboratory and Telehealth Services at the parking lot of the Starr County Courthouse Annex. Appointments had been pre-scheduled, and many veterans who saw the unit stopped by to make future appointments.
The unit will be at the Starr County Courthouse Annex Building every Wednesday from now on.
Judge Eloy Vera would like to thank the VA Texas Valley Coastal Bend Health Care System, for bringing this service to Starr County.
For appointments or information, please call 1-855-864-0516.
RGC
Rattler
Alumni
Amanda Rodriguez has been accepted to work at the prestigious Barnes Foundation Museum under the Adult Education Department. The Barnes Foundation Museum houses world famous collections of impressionist art and post impressionist art.
At the Barnes Foundation Amanda will learn how museums operate, educate patrons in art and help marginalized communities have better access to art. She will also take courses at the museum to further her knowledge of visual arts.
Amanda is currently a freshman attending the University of Pennsylvania, studying Art History.
The Preparatory for Early College High School would like to recognize all students that were invited to attend the annual AP Recognition Banquet held on Wednesday, March 29, 2023 at the Julabe Ballroom in Rio Grande City, Texas. The students were recognized for passing one or more AP exams. Special recognition was given for those students who achieved the title of AP Scholar, AP Scholar with Honors, and AP Scholar with Distinction. Congratulations to all students!
