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Are you getting enough sleep?

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By Angela Kerrisk from Activate Fitness

We have all heard the phrase “routine is the killer” however for many of us who, on a daily basis, stretch ourselves thin wearing a variety of different hats, simply creating a specific and sustainable routine will separate the successful and organised from the stressed and overwhelmed.

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Incorporating a routine helps to bring direction and structure, and as Craig Ballantyne so wonderfully put it in his book 'The Perfect Day'; "Structure = Freedom".

In our childhood, we became accustomed to a bedtime routine. In fact, those of us who are parents go to great lengths to create this routine for our own children, knowing the benefits it brings. However, as we moved into adulthood, that same routine was thrown out the window by the demanding world of school and full-time work.

Sleep and health are locked together. When we improve our sleep, we have better energy, mood, and recover easier from exercise. When we sleep better it helps us to make better nutrition choices because sleep regulates our hormones. Yet it’s one of the first things we sacrifice in order to get through our full to-do list. Whatever these or our end goal is, jeopardising our health seems to be counterproductive and also just a little crazy! Why is it that as adults we stray so far away from one of the very foundational rituals that can keep us feeling grounded?

So how much sleep do you need? About six to eight hours is good but the exact number depends on the person. No matter who you are, you’ll feel worn out if you don’t get enough.

Here are some suggestions to help you achieve greater balance and a sound night's sleep:

Limit caffeine:

It takes a long time for caffeine to get out of your system, so avoid it late in the day. Typically, have your last caffeinated drink 10 hours before your bedtime.

Be active:

Physical activity reduces stress and improves sleep. One exception is not to do a hard workout right before bed as it might be tough to wind down for a while afterwards.

Unwind early:

Turn off screens well before bedtime. Bright screens can mess with your body’s sleep mechanisms, so turn off TV's, tablets and smartphones earlier in the evening. Take the dog out, brush your teeth, get into your pyjamas, and get into bed before the time you want to be asleep.

Brain dump for the next day:

Spend 5-10 minutes each night writing a list of to-do items to ensure you hit the pillow feeling organised and in control.

Set out your clothes the evening before:

This small task can save you a lot of last-minute rushing. Take the extra five minutes now when you have it.

Cool, dark and quiet:

When it comes to sleep, you want it cool, dark and quiet. Adjust the temperature or get a fan going, hang some blackout curtains and try to reduce any noise near your bedroom.

Buy an alarm clock:

This will help you to avoid being distracted by notifications should you wake and check the time in the middle of the night. Set an alarm right now for tonight. When it goes off, start your evening routine so you get into bed on time for a good night’s sleep!

Here at Activate, we promote and encourage balance to ensure we are living a happy and healthy life. Sleep is one very essential and key component of this. We hope these tips help you get some much-needed rest! When you combine great sleep with sound nutrition and solid training, you’ll feel amazing and make more progress toward your goals.

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Patient transfer to new hospital to begin on Monday

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Patient transfer to new hospital to begin on Monday



Following several false starts and long delays, the phased transfer of patients and residents to the new state-of-the-art Killarney Community Nursing Unit on Lewis Road is set to begin on Monday, August 10.



A major stumbling block regarding staff transfers and safe staffing levels was resolved following negotiations under the auspices of the Workplace Relations Commission (WRC).

With an agreement reached between the HSE and representative unions, including the INMO, SIPTU, and Fórsa, at long last, staff and residents are prepared to move into the new facility.

Welcoming the breakthrough, Councillor Marie Moloney expressed cautious optimism:

“It’s good news that an agreement has been reached with the staff and that transfer of residents and patients can finally take place to the Community Nursing Unit. So many families have been waiting for so long to see their loved ones transfer to this beautiful new facility. Let’s hope there will be no further delays.”

HSE National Director and Integrated Health Area Manager for Kerry, Julie O’Neill, confirmed that the agreement enables the facility to open safely on a phased basis:

“I welcome the agreement reached at the Workplace Relations Commission, enabling us to proceed with the opening of our new Community Nursing Unit in Killarney. I would like to thank everyone involved in reaching this agreement and acknowledge the constructive engagement of all parties.”

Fianna Fáil TD for Kerry and member of the Oireachtas Joint Committee on Health, Michael Cahill TD, also welcomed the news:

“This is very welcome news for older people and their families across Kerry. The new Killarney Community Nursing Unit has been eagerly awaited and I am delighted that agreement has now been reached to allow its phased opening from August 10. I know the delays have been a source of frustration for many families but today’s announcement provides certainty that residents will soon begin moving into this modern, purpose-built facility.”

Deputy Cahill acknowledged the efforts of all parties involved in negotiations, noting:

“I want to thank the HSE, the Workplace Relations Commission and the representative unions, the INMO, SIPTU and Fórsa for their constructive engagement in reaching this agreement. Ensuring safe staffing is essential, and I am pleased that a solution has now been found.”

He added:

“As a member of the Oireachtas Joint Committee on Health, I will continue to work to ensure Kerry receives the healthcare investment and staffing it deserves. The opening of this new unit is a major step forward for residential care in our county, and I look forward to seeing residents welcomed through its doors from August 10.”

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Call for plaque at historical burial site

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Call for plaque at historical burial site


Local history enthusiast Anthony Kerrigan has formally written to Kerry County Council proposing the installation of a commemorative plaque or historical marker at the unmarked Moyeightragh Burial Ground in Killarney, and is calling on Killarney Advertiser readers to back the initiative.

The ancient site is said to be in the vicinity of of Lewis Road and Fitzgerald stadium


The sacred site, registered under Monument Record KE066-068002, sits in the vicinity of Lewis Road and the Fitzgerald Stadium footprint. In his letter to council officials, Kerrigan explained how the landmark faded from view over generations.
“Historical mapping shows that this ancient burial ground was progressively built over and divided following the construction of Lewis Road in the 1850s and subsequent urban developments,” Kerrigan wrote. “While the site is completely invisible on the surface today, it remains a designated archaeological monument where subsurface human remains are protected in situ.”
Kerrigan highlighted that recent discoveries underscore the risk of the location being forgotten entirely, noting how the displacement of significant artefact, such as the 18th-century Margaret Shea grave ledger uncovered nearby during Park Road archaeological testing in 201, illustrates how vulnerable the memory of the site is to the passage of time.
Advocating for a permanent marker near the site, Kerrigan explained the cultural importance of recognising those buried there.
“As a matter of community respect, civic pride, and historical preservation, I believe a modest, non-invasive plaque or information board should be placed nearby,” he stated. He noted that such a marker would serve to honour past generations of Killarney citizens, educate visitors about the town’s shifting landscape, and prevent the total erasure of the designated heritage asset from local consciousness.
Kerrigan pointed out that the proposal aligns directly with the core objectives of the Department’s Community Monuments Fund regarding the enhancement and public accessibility of archaeological monuments. He expressed a desire to coordinate with the Council’s Heritage Office, the Burial Grounds Section, and local history groups like the Kerry Archaeological and Historical Society to ensure appropriate text and placement.

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