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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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JOE GAFFEY RIP A PERSONAL TRIBUTE

  By Eamonn Fitzgerald It was always uplifting to see and greet Joe Gaffey enjoying his work in Killarney. He kept the windows so clean, saying clean windows make a […]

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By Eamonn Fitzgerald

It was always uplifting to see and greet Joe Gaffey enjoying his work in Killarney.

He kept the windows so clean, saying clean windows make a great first impression, allowing natural light to enter, and helping to reduce energy costs.
He took such pride in his window cleaning business. I said, “Joe, even the humble flies are afraid to land on your cleaned windows”. Quick as a wink, he responded, “they’re afraid of skidding on my spic and span windows, like a jet crash-landing in these downpours”. With the trademark cloth whipped from his back pocket, he was back at work.
He loved the craic and the banter, but when it came to soccer, he was deadly serious, a brilliant player with Fossa FC (now extinct) where I first got to know the star player from Athlone and Jock (Alex Rintoul), his great teammate.
Teak tough, but a scrupulously fair defender, Joe was a godsend for the Fossa’s keeper. Not even the speediest inside forwards could get past him. He was a believer and practitioner of the Biblical and Lord of the Rings dictum ‘thou shalt not pass’. Not a blunt stopper, but you just could not get by such was his defensive skill and perfect timing, the sine qua non for brilliant players in any sports code. That lethal left leg, that trusted ciotóg never failed. He had the same sense of timing playing golf.
In previewing the 1976 All-Ireland final versus Dublin, I asked several members of the general public and GAA enthusiasts to predict the outcome for the Killarney Advertiser. All predicted a definite win for Kerry. A repeat of ‘75 was a dead cert. Joe was the only one to get it correct: a surprise win for the Dubs. He got a lot of mileage out of that episode.
How he would have loved Westmeath’s fairytale win over fancied Meath on Sunday last, his final day. Ach bhí an t-am istigh. The ref called for the ball. Game of life over, but our fond memories of Joe will endure. We’ll miss his professional expertise and his endearing and unfailing good humour. Slán abhaile Joe.
To his wife Julie, sons Darren and Jonathan, his extended family and his many friends and admirers, comhbhrón ó chroí.

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Killarney Advertiser remains Kerry’s last family-owned news publication

Following the announcement this week that Kerry’s Eye has been acquired by Webprint, the Killarney Advertiser now stands as the last remaining family-owned and in-house published news outlet in the […]

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Following the announcement this week that Kerry’s Eye has been acquired by Webprint, the Killarney Advertiser now stands as the last remaining family-owned and in-house published news outlet in the county.

The acquisition of the Tralee-based title leaves the Killarney Advertiser, and the Galway Advertiser, as the two longest-running independent publications of their kind in Ireland.
Established in 1973 – one year before Kerry’s Eye -the Killarney Advertiser was founded by the late Danny Casey in Woodlawn.
Danny’s vision was to create a publication that truly reflected the whole community, a mission that has remained the core value of the business for over five decades.
Today, the publication is led by Danny’s son, Cormac Casey. Having started his journey with the magazine as a delivery boy, Cormac has worked in every department of the business.
Under his leadership, the publication evolved from its original black-and-white format into the high-quality, full-colour weekly magazine that has become a staple of Friday nights in Killarney.
A key to the success of the Killarney Advertiser’s independence is its production process.
Every issue is written, designed, and published locally. To ensure continued local production, Cormac established KC Print at a state-of-the-art facility in Coolcashlagh.
Now one of Ireland’s largest trade printers, KC Print employs a workforce of 30 people, keeping jobs and expertise within the Killarney area.
“Our hyper-local news, led by our trusted journalists, ensures we are the community’s favourite read each week,” said Cormac Casey. “As we move into this new era for Kerry media, we remain committed to our roots. We are proud to be a local family business, and we want our readers to help us shape our content for the future.”
As the media industry sees further change, the Killarney Advertiser remains dedicated to independent, community-focused journalism. The support and goodwill of readers and advertisers ensure that, over 50 years since its first edition hit the shelves, the publication remains at the very heart of the weekend conversation in Killarney every week.

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