Christiana Donohue for BetterSleep
![]()
kAmQ(2<:?8 FA @? E96 HC@?8 D:56 @7 E96 365Q :D @7E6? EC62E65 2D 2 ;@<6 23@FE >@C?:?8 :CC:E23:=:EJ[ J6E D=66A C6D62C496CD 92G6 7@F?5 E92E 2 C6DE=6DD ?:89E 42? 2=E6C 9@H A6@A=6 EC62E E9@D6 4=@D6DE E@ E96>]k^Am
kAm%96D6 52JD[ >2?J A6@A=6 AC@E64E E96:C D=66A H:E9 E96 D2>6 42C6 E96J 8:G6 E96:C 5:6E 2?5 6I6C4:D6[ 9@A:?8 E@ H2<6 FA 962=E9:6C 2?5 >@C6 7@4FD65] qFE H92E @7E6? 8@6D >:DD65 :D 9@H 72C 2 D=66A=6DD ?:89E EC2G6=D 36J@?5 E96 A6CD@? H9@ =:G65 E9C@F89 :E[ :?E@ E96 >@@5D @7 E96 A6@A=6 2C@F?5 E96>]k^Am
People are also reading…
- Shenandoah football wins playoff game for first time in 39 years
- Hawkeye 10 honors 11 Clarinda student-athletes
- Dominant showing by Clarinda football in playoff opener
- Second round football playoff pairings released
- Ranking the Top 10 volleyball teams in Southwest Iowa
- Shenandoah Boys Cross Country ranked 11th entering state meet
- Watch highlights from Shenandoah/Treynor volleyball
- Shenandoah FB, XC enjoy historic week, Clarinda FB, XC also advance
- Ribbon cutting at Clarinda's R Kitchens & Baths
- Mustangs qualify for state XC for first time in 12 years, O'Rourke earns return trip
- Cowgirls eliminated in 5, milestone for Foster in final match
- Clarinda's Stogdill qualifies for state cross country
- Watch video interviews of Shenandoah, Clarinda state cross country qualifiers
- Strong finish for Shenandoah volleyball in semifinal loss
- Young men who helped elect Trump are ‘blackpilling’ out of politics
kAm!DJ49@=@8:DE p>:6 v@C5@? 2E &r q6C<6=6J 7@==@H65 >@C6 E92? k2 9C67lQ9EEADi^^?6HD]36C<6=6J]65F^a_`b^_`^`h^D=66A\4@FA=6D^nFE>0D@FC46l492E8AE]4@>Qme_ 4@FA=6Dk^2m 2?5 7@F?5 E92E 2 D:?8=6 C@F89 ?:89E @7 D=66A =67E 3@E9 A2CE?6CD 766=:?8 =6DD 2AAC64:2E65 E96 7@==@H:?8 52J[ 6G6? H96? @?=J @?6 @7 E96> 925 D=6AE 325=J] v@C5@? 2=D@ C6A@CE65 E92E k2 9C67lQ9EEADi^^?6HD]36C<6=6J]65F^a_`b^_`^`h^D=66A\4@FA=6D^nFE>0D@FC46l492E8AE]4@>Qm@?6 A2CE?6CVD A@@C D=66A =62G6D 3@E9 A6@A=6 766=:?8 8C@F49Jk^2m]k^Am
kAmw6C 7:?5:?8D 4@??64E H:E9 @3D6CG2E:@?D 7C@> k2 9C67lQ9EEADi^^HHH]36EE6CD=66A]4@>^Qmq6EE6C$=66Ak^2m[ H9:49 92D ?@E65 E92E 4@FA=6D @7E6? 3C:?8 5:776C6?E D=66A ?665D E@ E96 D2>6 365[ 2?5 @?6 A6CD@?VD 365E:>6 923:ED >2J 5:DEFC3 E96 @E96CVD C6DE] p?5 @?46 E92E C6DE :D :?E6CCFAE65[ E96 H2J 2 E:C65 A6CD@? C6DA@?5D 368:?D :?D:56 E96 3C2:?[ H96C6 2 7F== ?:89E @7 D=66A 96=AD <66A 6>@E:@?2= C624E:@?D F?56C 4@?EC@=]k^Am
k9bmw@H $=66A $92A6D t>@E:@?2= #68F=2E:@?k^9bm
kAm%96 C6=2E:@?D9:A 36EH66? k2 9C67lQ9EEADi^^HHH]D:>A=JADJ49@=@8J]4@>^2CE:4=6D^D=66A\6>@E:@?2=\C68F=2E:@?QmD=66A 2?5 6>@E:@?2= C68F=2E:@?k^2m :D 2 =@E >@C6 D6C:@FD E92? H2<:?8 FA 4C2?<J 27E6C 2 C@F89 ?:89E] |2EE96H (2=<6C[ 5:C64E@C @7 &r q6C<6=6JVD $=66A 2?5 }6FC@:>28:?8 {23@C2E@CJ[ k2 9C67lQ9EEADi^^?6HD2C49:G6]36C<6=6J]65F^?6HD^>65:2^C6=62D6D^a__f^`_^aa0D=66A=@DD]D9E>=Qm=65 2 DEF5J E92E >2AA65 H92E 92AA6?D :?D:56 E96 3C2:? @?46 C6DE :D 4FE D9@CEk^2m]k^Am
kAmk2 9C67lQ9EEADi^^HHH]ADJ49@=@8JE@52J]4@>^FD^32D:4D^6>@E:@?\C68F=2E:@?Qmt>@E:@?2= C68F=2E:@?k^2m :?4=F56D E96 23:=:EJ E@ 42E49 2 DEC@?8 766=:?8 2D :E C:D6D 2?5 D=@H E96 C624E:@? :E H@F=5 DA2C<] %96 3C2:? 92?5=6D E9:D H:E9 EH@ H@C<:?8 A2CED] ~?6 A2CE @7 E96 3C2:?[ 42==65 E96 2>J852=2[ 2=6CED E96 3@5J H96? 52?86C >2J 36 AC6D6?E]k^Am
kAmp?@E96C A2CE[ 42==65 E96 AC67C@?E2= 4@CE6I[ 4964<D E96 D:EF2E:@? 2?5 96=AD 4@?EC@= E96 C6DA@?D6] $=66A 96=AD <66A E96 4@??64E:@? 36EH66? E96> H@C<:?8 AC@A6C=J] $@[ 27E6C A2CE:4:A2?ED DE2J65 2H2<6 7@C bd 9@FCD[ (2=<6C’D E62> 7@F?5 E92E E96 k2 9C67lQ9EEADi^^?6HD2C49:G6]36C<6=6J]65F^?6HD^>65:2^C6=62D6D^a__f^`_^aa0D=66A=@DD]D9E>=Qm2>J852=2’D C6DA@?D6 C@D6 3J >@C6 E92? e_Tk^2m[ H9:=6 :ED 4@??64E:@? H:E9 E96 AC67C@?E2= 4@CE6I 925 H62<6?65]k^Am
kAm(:E9@FE E92E C6DE[ (2=<6C D2:5[ “6>@E:@?2==J[ J@F’C6 ?@E @? 2 =6G6= A=2J:?8 7:6=5[” 2D E96 3C2:? 92D >@C6 EC@F3=6 ;F58:?8 9@H D6C:@FD 2 D:EF2E:@? :D 2?5 <66A:?8 E96 6>@E:@?2= C6DA@?D6 F?56C 4@?EC@=]k^Am
k9bm(9J !@@C $=66A r2? x?4C62D6 r@?7=:4E k^9bm
kAm#6D62C496CD 92G6 DA6?E J62CD DEF5J:?8 H9J A@@C D=66A 492?86D E96 H2J 5:D28C66>6?ED F?7@=5] x? a_`b[ &r q6C<6=6J ADJ49@=@8:DED p>:6 v@C5@? 2?5 $6C6?2 r96? 7@==@H65 k2 9C67lQ9EEADi^^?6HD]36C<6=6J]65F^a_`b^_f^_g^D=66A\7:89EDQmfg 25F=ED 7@C EH@ H66<Dk^2m 2?5 7@F?5 >@C6 4@?7=:4E 27E6C 2 325 ?:89E[ 6G6? 2>@?8 A6@A=6 H9@ FDF2==J D=6AE H6==]k^Am
kAm%96:C =23@C2E@CJ H@C< E96? D9@H65 H92E 92AA6?65 @?46 2 5:D28C66>6?E 3682?] r@FA=6D H9@ 925 D=6AE A@@C=J 3C@F89E >@C6 ?682E:G6 6>@E:@? :?E@ E96 5:D4FDD:@? 2?5 925 8C62E6C EC@F3=6 C6D@=G:?8 :E]k^Am
kAmp C6=2E65 a_`f DEF5J 2E ~9:@ $E2E6 6I2>:?65 9@H E96 3@5J C6DA@?5D 5FC:?8 2 D:>:=2C 6I492?86[ 3C:?8:?8 k2 9C67lQ9EEADi^^H6I?6C>65:42=]@DF]65F^@FC\DE@C:6D^=@DE\D=66A\>2C:E2=\DEC6DD\3@@DE\:?7=2>>2E:@?Qmcb >2CC:65 4@FA=6Dk^2m :?E@ 2 =23 E@ 5:D4FDD 2 C64FCC:?8 5:D28C66>6?E]k^Am
kAmy2?:46 z:64@=E\v=2D6C[ H9@ 5:C64ED E96 F?:G6CD:EJ’D x?DE:EFE6 7@C q692G:@C2= |65:4:?6 #6D62C49[ 7@F?5 E92E 4@FA=6D 3642>6 >@C6 9@DE:=6 5FC:?8 E96 5:D4FDD:@? H96? 3@E9 A2CE?6CD 925 D=6AE =6DD] $9@CE6C D=66A H2D 2=D@ E:65 E@ 2 DEC@?86C :?7=2>>2E@CJ C6DA@?D6 27E6CH2C5] z:64@=E\v=2D6C D2:5 E9:D EJA6 @7 :?7=2>>2E:@? :D 2DD@4:2E65 H:E9 962CE 5:D62D6 2?5 @E96C 49C@?:4 :==?6DD6D]k^Am
kAmx? @E96C H@C5D[ A@@C D=66A 4@?EC:3FE6D E@ 4@?7=:4E H:E9@FE 244@F?E:?8 7@C 6G6CJ 5:D28C66>6?E @C 6I4FD:?8 92C>7F= 3692G:@C] p?5 H:E9 =6DD A2E:6?46 2G2:=23=6[ 2 AC@3=6> >2J E2<6 =@?86C E@ D6EE=6[ H9:=6 E96 3@5J C6>2:?D F?56C 8C62E6C DEC6DD 27E6C E96 4@?G6CD2E:@? 6?5D]k^Am
k9bm$=66A[ t>A2E9J[ 2?5 r@>>F?:42E:@?k^9bm
kAm~?6 @7 E96 >@DE :>>65:2E6 H2JD E92E A@@C D=66A 27764ED C6=2E:@?D9:AD :D 3J >2<:?8 :E 92C56C E@ C64@8?:K6 2?@E96C A6CD@?’D 766=:?8D 2?5 C6DA@?5 H:E9 42C6] &r q6C<6=6J C6D62C496CD t=D G2? 56C w6=> 2?5 |2EE96H (2=<6C DEF5:65 k2 9C67lQ9EEADi^^AF3>65]?43:]?=>]?:9]8@G^a_bbf`h`Qmbf J@F?8 25F=EDk^2m E@ D66 H96E96C D=66A =@DD 492?865 9@H H6== E96J C64@8?:K65 6>@E:@?D @? 7246D]k^Am
kAmp44@C5:?8 E@ E96 a_`_ DEF5J[ 27E6C @?6 D=66A=6DD ?:89E[ A2CE:4:A2?ED 925 >@C6 EC@F3=6 :56?E:7J:?8 =6DD @3G:@FD 6IAC6DD:@?D @7 92AA:?6DD 2?5 2?86C] p?5 H:E9 E9@D6 D:8?2=D 92C56C E@ 42E49[ 2 ?665 7@C C62DDFC2?46 >2J 8@ F??@E:465]k^Am
kAmp a_aa !{~$ q:@=@8J DEF5J =65 3J &r q6C<6=6J C6D62C496C tE: q6? $:>@? 7@F?5 E92E k2 9C67lQ9EEADi^^;@FC?2=D]A=@D]@C8^A=@D3:@=@8J^2CE:4=6n:5l`_]`bf`^;@FC?2=]A3:@]b__`fbbU2>AjFE>0D@FC46l492E8AE]4@>QmfgT @7 A2CE:4:A2?EDk^2m 3642>6 =6DD H:==:?8 E@ 96=A @E96CD 27E6C =@D:?8 2 ?:89E @7 D=66A] qC2:? D42?D 7C@> E96 D2>6 8C@FA D9@H65 =6DD 24E:G:EJ :? C68:@?D E92E 2C6 FD65 E@ F?56CDE2?5 H92E 2?@E96C A6CD@? >2J ?665]k^Am
kAm$66:?8 2 D:EF2E:@? 7C@> 2?@E96C A6CD@?’D A@:?E @7 G:6H E2<6D 2EE6?E:@?[ 2?5 D=66A =@DD =62G6D =6DD 2EE6?E:@? 2G2:=23=6 E@ ?@E:46 H96? D@>6@?6 ?665D DFAA@CE]k^Am
k9bm%96 #:AA=6 t7764E q6J@?5 #@>2?E:4 #6=2E:@?D9:ADk^9bm
kAm#@>2?E:4 C6=2E:@?D9:AD 2C6 @?=J @?6 A=246 H96C6 A@@C D=66A 492?86D 9@H A6@A=6 EC62E @?6 2?@E96C] %96 DEC2:? :D 6DA64:2==J G:D:3=6 2>@?8 A2C6?ED[ H9@D6 =@DE D=66A >2J 4@?E:?F6 7@C >@?E9D 27E6C 2 49:=5 :D 3@C?]k^Am
kAmx? a_aa[ C6D62C496CD H9@ 7@==@H65 k2 9C67lQ9EEADi^^A>4]?43:]?=>]?:9]8@G^2CE:4=6D^!|rhdgdhehQm`db >@E96CD 7@F?5 E92E D9@CE6C @C >@C6 3C@<6? D=66Ak^2m H2D =:?<65 E@ =6DD A@D:E:G6 A2C6?E:?8 5FC:?8 @3D6CG65 E:>6 H:E9 E96:C 49:=5C6?] p?5 >@E96CD H9@ E@@< =@?86C E@ 72== 2D=66A 2=D@ C6A@CE65 8C62E6C 5:77:4F=EJ H:E9 A2C6?E:?8]k^Am
kAm~FED:56 72>:=J =:76[ 6I92FDE:@? >2J 2AA62C E9C@F89 42?46=65 A=2?D @C F?2?DH6C65 >6DD286D] &r q6C<6=6J C6D62C496CD 7@F?5 :? a_`g E92E k2 9C67lQ9EEADi^^A>4]?43:]?=>]?:9]8@G^2CE:4=6D^!|re_habdf^nFE>0D@FC46l492E8AE]4@>QmD=66A\56AC:G65 25F=ED H:E95C6H 72CE96C 7C@> @E96C A6@A=6 2?5 H6C6 C2E65 2D =@?6=:6Ck^2m 3J @FED:56 @3D6CG6CD[ H9@ D9@H65 =6DD :?E6C6DE :? DA6?5:?8 E:>6 H:E9 E96>]k^Am
kAm$:>:=2C 67764ED 7@==@H A6@A=6 E@ H@C<] #6D62C49 7C@> a_`d =65 3J &?:G6CD:EJ @7 (2D9:?8E@? AC@76DD@C r9C:DE@A96C q2C?6D 7@F?5 E92E k2 9C67lQ9EEADi^^:?<]=:3C2CJ]D>F]65F]D8^48:^G:6H4@?E6?E]48:n2CE:4=6ldbdaU2>Aj4@?E6IEl=<4D30C6D62C49Qm>2?286CD H9@ D=6AE A@@C=J EC62E65 6>A=@J66D >@C6 92CD9=Jk^2m E96 ?6IE 52J[ H9:=6 6?8286>6?E 76== 24C@DD E96:C E62>D] !C@E64E:?8 D=66A[ E96C67@C6[ DFAA@CED E96 52:=J 677@CE C6BF:C65 E@ 42C6 7@C 49:=5C6? 2?5 DE2J 4@??64E65 E@ @E96C A6@A=6]k^Am
k9bmqF:=5:?8 q6EE6C #6=2E:@?D9:AD $E2CED H:E9 q6EE6C $=66Ak^9bm
kAm%96 C62=:EJ :D E92E k2 9C67lQ9EEADi^^HHH]?9=3:]?:9]8@G^962=E9\E@A:4D^65F42E:@?\2?5\2H2C6?6DD^D=66A\962=E9Qmd_ E@ f_ >:==:@? p>6C:42?D 92G6 D=66A 5:D@C56CD[ H9:=6 @?6 :? E9C66 25F=ED 5@ ?@E C68F=2C=J 86E E96 F?:?E6CCFAE65 D=66A E96:C 962=E9k^2m C6BF:C6D] qF:=5:?8 36EE6C C6=2E:@?D9:AD DE2CED H:E9 36EE6C D=66A[ 2?5 @?6 AC24E:42= A=246 E@ 368:? :D H2<:?8 2E E96 D2>6 E:>6 6249 52J[ :?4=F5:?8 H66<6?5D]k^Am
kAm$=66A 6IA6CED H:E9 E96 p>6C:42? p4256>J @7 $=66A |65:4:?6 C64@>>6?5 2 k2 9C67lQ9EEADi^^22D>]@C8^HA\4@?E6?E^FA=@25D^a_a`^_d^!C:@C:E:K:?8\$=66A\2?5\|2?28:?8\u2E:8F6]A57Qm4@?D:DE6?E H2<6 E:>6 2D A2CE @7 2 C68F=2C D=66A D4965F=6k^2m] p?5 2 C68F=2C H:?5\5@H? 42? E96? <66A H@C< 6>2:= @C 2 5:77:4F=E 4@?G6CD2E:@? 7C@> 56=2J:?8 365E:>6]k^Am
kAmr@FA=6D >2J 2=D@ ?665 E@ k2 9C67lQ9EEADi^^HHH]36EE6CD=66A]4@>^3=@8^62DJ\H2JD\E@\D=66A\36EE6C\2D\2\4@FA=6Qm255C6DD >:D>2E4965 D4965F=6D @C =@F5 D?@C:?8k^2m :7 6:E96C @?6 C6A62E65=J =@D6D D=66A] qFE A6CD:DE6?E D=66A EC@F3=6 56D6CG6D >65:42= 2EE6?E:@?[ 2?5 E96 p>6C:42? r@==686 @7 !9JD:4:2?D C64@>>6?5D k2 9C67lQ9EEADi^^HHH]24A@?=:?6]@C8^24A\?6HDC@@>^24A\C64@>>6?5D\4@8?:E:G6\3692G:@C2=\E96C2AJ\2D\:?:E:2=\EC62E>6?E\7@C\49C@?:4\:?D@>?:2Qm4@8?:E:G6 3692G:@C2= E96C2AJ 7@C :?D@>?:2 2D E96 :?:E:2= EC62E>6?E 7@C 25F=ED H:E9 49C@?:4 :?D@>?:2k^2m]k^Am
kAm#646:G:?8 E96 C:89E EC62E>6?E @7E6? :>AC@G6D D=66A @G6C E:>6[ 8:G:?8 A6@A=6 >@C6 A2E:6?46 E@ 92?5=6 52:=J DEC6DD H:E9@FE 42CCJ:?8 6I92FDE:@? :?E@ 6249 C6=2E:@?D9:A 2?5 4@?G6CD2E:@?]k^Am
k9bmr@?4=FD:@?i (92E %9:D |62?D 7@C t>@E:@?2= (6==\q6:?8k^9bm
kAm(:E9@FE 6?@F89 D=66A[ 6>@E:@?2= H6==\36:?8 2?5 A9JD:42= 962=E9 3@E9 DF776C[ 2?5 E96 A6@A=6 ?62C3J @7E6? 766= E96 67764ED] #6D62C496CD H9@ DEF5J D=66A 2?5 >6?E2= 962=E9 ?@H 56D4C:36 E96 4@??64E:@? 2D EH@\H2J] %96J 7@F?5 E92E k2 9C67lQ9EEADi^^>65]DE2?7@C5]65F^?6HD^:?D:89ED^a_ad^_g^D=66A\>6?E2=\962=E9\4@??64E:@?\H92E\D4:6?46\D2JD]9E>=Qm2?I:6EJ 2?5 56AC6DD:@? 42? >2<6 D=66A 92C56Ck^2m[ H9:=6 @?8@:?8 D=66A AC@3=6>D >2J 2=D@ :?4C62D6 2 A6CD@?’D C:D< @7 56G6=@A:?8 E9@D6 D2>6 4@?5:E:@?D =2E6C @? :? =:76]k^Am
kAmqFE D=66A 2=@?6 42??@E C6A2:C 2 C6=2E:@?D9:A @C C6A=246 42C6 7@C 566A6C 6>@E:@?2= A2:?] $E:==[ EC62E>6?E @776CD C62D@? 7@C 9@A6] qC@@<6 yF55[ D64E:@? 49:67 @7 D=66A >65:4:?6 2E s2CE>@FE9 w:E494@4< |65:42= r6?E6C[ 92D D2:5 E92E k2 9C67lQ9EEADi^^HHH]52CE>@FE9\962=E9]@C8^2CE:4=6D^d\E9:?8D\J@F\D9@F=5\<?@H\23@FE\D=66AQmA@@C D=66A A2EE6C?Dk^2m “42? 36 F?=62C?65[” 2?5 @?8@:?8 C6D62C49 :D 96=A:?8 4=:?:4:2?D F?56CDE2?5 9@H E@ EC62E E96> >@C6 67764E:G6=J]k^Am
kAmq6EE6C C6DE >2J 8:G6 2 A6CD@? >@C6 E:>6 E@ A2FD6 367@C6 C624E:?8 2?5 42=> 5@H? >@C6 BF:4<=J 27E6C 2 DEC6DD7F= 52J] p?5 H:E9 >@C6 4@?EC@= @G6C 9@H E96J C6DA@?5[ 2 5:77:4F=E 4@?G6CD2E:@? :D =6DD =:<6=J E@ 6?5 H:E9 H@C5D E92E C6BF:C6 2? 2A@=@8J E96 ?6IE >@C?:?8] k^Am
kAmk2 9C67lQ9EEADi^^HHH]36EE6CD=66A]4@>^3=@8^D=66A\27764ED\J@FC\C6=2E:@?D9:ADQmk6>m%9:D DE@CJk^6>mk^2mk6>m H2D AC@5F465 3Jk^6>m k2 9C67lQ9EEADi^^HHH]36EE6CD=66A]4@>Qmk6>mq6EE6C$=66Ak^6>mk^2mk6>m 2?5 C6G:6H65 2?5 5:DEC:3FE65 3Jk^6>m k2 9C67lQ9EEADi^^9F3D]=2^"_b<=8$#_Q C6=lQ?@7@==@HQmk6>m$E24<6Ck^6>mk^2mk6>m]k^6>mk^Am
Originally published on bettersleep.com, part of the BLOX Digital Content Exchange.
Build your health & fitness knowledge
Sign up here to get the latest health & fitness updates in your inbox every week!
