Ruth Chepngetich of Kenya Breaks World Record by Nearly Two Minutes at Chicago Marathon

CHICAGO — Ruth Chepngetich of Kenya smashed the world record by nearly two minutes at the Chicago Marathon on Sunday, winning in 2:09:56.

The 30-year-old broke the world record set by Tigist Assefa of Ethiopia in 2:11:53 at the 2023 Berlin Marathon. Sutume Asefa Kebede of Ethiopia finished second in 2:17:32.

Chepngetich became the first woman to break 2:10 in the marathon. She also won the Chicago Marathon in 2021 and 2022 and finished runner-up last year.

John Korir of Kenya won the men’s race in 2:02:44, besting Huseydin Mohamed Esa of Ethiopia, who finished in 2:04:39. Korir and Chepngetich ran in honor of the late Kelvin Kiptum of Kenya, who broke the world record by 34 seconds, finishing in 2:00:35, at the 2023 Chicago Marathon.

Four months later, police said the 24-year-old Kiptum and his coach, Gervais Hakizimana, died in a car accident after hitting a tree near a training area in Kaptagat, Kenya.

Organizers held a moment of silence for Kiptum before the race and offered the nearly 50,000 runners a memorial sticker to add to their bibs. The 26.2-mile race started and ended in Grant Park.

source https://time.com/7086451/ruth-chepngetich-kenya-wins-chicago-marathon-breaks-world-record/

Donald Trump Holds a Rally in California, Kamala Harris’ Home State

COACHELLA, Calif. — With the presidency on the line in battlegrounds like Wisconsin and Pennsylvania, Donald Trump spent Saturday night in solidly liberal California, seeking to link Vice President Kamala Harris to what he described as the failures of her home state.

Trump is almost certain to lose California, and that won’t change after his Saturday stop in Coachella, a desert city east of Los Angeles best known for the annual music festival bearing its name. Still, Trump took advantage of his visit to tear into the nation’s most populous state, bringing up its recent struggles with homelessness, water shortages and a lack of affordability. Harris, the Democratic nominee, was previously the state’s junior senator and attorney general.

[time-brightcove not-tgx=”true”]

“We’re not going to let Kamala Harris do to America what she did to California,” Trump said, referring to the state as as “Paradise Lost.”

The former president lost California in a landslide in 2020. He did get 6 million-plus votes, more than any GOP presidential candidate before, and his margins topped 70% in some rural counties that typically favor conservatives on the ballot.

That’s an enormous pool of potential volunteers to work on state races and participate in phone banks into the most contested states. And Trump drew media coverage in the Los Angeles market, the second-largest in the country.

Trump visited Coachella in between stops in Nevada, at a roundtable in Las Vegas for Latinos earlier Saturday — where he praised Hispanics as having “such energy” — and Arizona, for a rally Sunday in Prescott Valley. He narrowly lost those two swing states to Democrat Joe Biden in 2020.

Attendees who waited in broiling temperatures that approached 100 degrees Fahrenheit (38 degrees Celsius) said they didn’t expect Trump to win their state but were thrilled to see him.

“It’s like a convention of like-minded people,” said Tom Gibbons of Palm Desert, who’s backed Trump since 2016 but been unable to see him in person until Saturday, as he waited in line. “Everybody understands the heartbeat of America, the plight of the working man … It’s reassuring.”

Going to California gives Trump the “ability to swoop in and leverage this big population of Trump supporters,” said Tim Lineberger, who was communications director for Trump’s 2016 campaign in Michigan and also worked in the former president’s administration. He’s “coming here and activating that.”

Lineberger recalled Californians making calls to Michigan voters in 2016 on Trump’s behalf and said the campaign’s decision to go into safe, Democratic turf at this point was “an aggressive, offensive play.”

California is also a fountain of campaign cash for both parties, and Trump will be fundraising. Photos with the former president in Coachella were priced at $25,000, which comes with special seating for two. A “VIP Experience” was priced at $5,000.

Speaking for 80 minutes Saturday night, Trump ran through the standard list of Republican complaints about the Democrat-dominated state — its large number of immigrants in the U.S. illegally, its homeless population and its thicket of regulations — and waded into a water rights battle over the endangered Delta smelt that has pitted environmentalists against farmers.

The former president was particularly scathing about illegal immigration, warning at one point: “Your children are in danger. You can’t go to school with these people, these people are from a different planet.”

He continued his long-running spat with Democratic Gov. Gavin Newsom, whom Trump called “New-scum.” Trump again threatened Newsom over the water rights battle, saying that if he didn’t act in favor of farmers, “we’re not giving you any of that fire money that we send you all the time for all the forest fires that you have.”

Republicans beforehand listed a number of potential reasons for Trump’s visit.

With congressional races in play that could determine which party controls the House, the Coachella rally “is a get-out-the-vote type of thing that motivates and energizes Republicans in California, when they are not as close to what is going on in the national campaign,” Republican consultant Tim Rosales said.

Jim Brulte, a former chairman of the California Republican Party, said he thinks Trump is angling for something that has eluded him in previous campaigns: winning more total votes than his Democratic opponent.

“I believe Donald Trump is coming to California because he wants to win not only in the Electoral College, but he wants to win the popular vote. There are more registered voters in California than there are residents in 46 of the other 49 states,” Brulte said.

The Trump National Golf Club Los Angeles sits on the Pacific Coast, south of the city. But Trump has long had a conflicted relationship with California, where a Republican has not carried the state since 1988 and Democrats outnumber registered Republicans by about 2-to-1.

California was home to the so-called Trump resistance during his time in office, and Trump often depicts California as representing all he sees wrong in America. As president, he called the homeless crises in Los Angeles and San Francisco disgraceful and threatened to intercede.

Newsom on Wednesday predicted Trump would be denigrating his state at the rally, overlooking its strengths as the world’s fifth-largest economy. The governor said that for the first time in a decade, California has more Fortune 500 companies than any other state.

“You know, that’s not what Trump is going to say,” he predicted.

source https://time.com/7086412/donald-trump-rally-california-kamala-harris-home-state/

Former Scottish First Minister Alex Salmond, Who Sought Scotland’s Independence, Dies at 69

LONDON — Alex Salmond, the former first minister of Scotland who for decades championed Scotland’s independence from the U.K., has died. He was 69.

Salmond, who was a divisive figure in British politics and who as the then leader of the Scottish National Party took Scotland to the brink of independence in a 2014 referendum, died in North Macedonia after delivering a speech, according to British media.

[time-brightcove not-tgx=”true”]

Tributes poured in from across the political spectrum, with U.K. Prime Minister Keir Starmer of the Labour Party calling him a “monumental figure” of both Scottish and British politics.

“He leaves behind a lasting legacy,” Starmer said. “As first minister of Scotland, he cared deeply about Scotland’s heritage, history and culture, as well as the communities he represented.”

Salmond served as first minister of Scotland from 2007 to 2014, and was leader of the Scottish National Party on two occasions, from 1990 to 2000, and from 2004 to 2014. Salmond, as then leader of the Scottish National Party, led the independence campaign in the referendum in 2014, but lost, gaining 45% of the vote. Salmond resigned from the SNP in 2018 in the wake of sexual harassment allegations.

He subsequently formed a new party called Alba — the Scottish Gaelic word for Scotland — and was acquitted of the charges.

The current SNP first minister, John Swinney, said that he was “deeply shocked and saddened at the untimely death” of Salmond.

“Over many years, Alex made an enormous contribution to political life, not just within Scotland, but across the U.K. and beyond,” he said. “He took the Scottish National Party from the fringes of Scottish politics into government and led Scotland so close to becoming an independent country.”

Former U.K. Conservative Prime Minister Rishi Sunak said that Salmond was a “huge figure in our politics.”

“While I disagreed with him on the constitutional question, there was no denying his skill in debate or his passion for politics,” Sunak said on X. “May he rest in peace.”

source https://time.com/7086363/former-scottish-first-minister-alex-salmond-dead-age-69/

What We Learned From Kamala Harris’ Medical Report—and Why It’s Significant

The White House Military Office released Vice President Kamala Harris’ medical report on Oct. 12, sharing that Harris “remains in excellent health” based on her most recent and “unremarkable” physical exam in April 2024.

A healthcare statement from Joshua R. Simmons, Harris’ physician, said the Vice President “possesses the physical and mental resiliency required to successfully execute the duties of the Presidency.”

[time-brightcove not-tgx=”true”]

Simmons shared that Harris, 59, had certain health issues, including her nearsightedness, as well as seasonal allergies triggered by pollen, and urticaria—a common skin condition that causes itchiness and redness. Still, her physician asserted that she is managing these well, her allergies and urticaria have improved, and she has “never experienced severe symptoms.” The Vice President’s nearsightedness is also corrected by lenses, which leave her with 20/20 vision.

It was noted that Harris’ maternal side of the family has a history of colon cancer.

Meanwhile, Harris is up to date on her immunizations and preventive care recommendations—including colonoscopies and mammograms. Simmons described Harris’ active physical routine, something she has spoken about previously, as well as her “very healthy” diet.

Harris’ physical exam is significant because her approach to transparency differs intensely from that of former President Donald Trump, and Harris’ Republican opponent in the upcoming presidential election on Nov. 5.

Read More: What Kind of President Would Kamala Harris Be?

Ever since President Joe Biden dropped out of the presidential election on July 21, Trump, 78, has become the older candidate. This came after there was repeated focus on the age of Biden throughout the campaign battles between Biden and Trump, as well as Biden’s highly criticized debate performance in June, despite the age gap between Biden and Trump only being about three and a half years.

The public has little information on Trump’s current health situation. The most recent medical report publicly shared by Trump was featured in a Nov. 20, 2023, Truth Social post, which included a screenshot of a letter from Dr. Bruce Aronwald, sharing little detail but saying the former President was in “excellent health.”

Though Trump has recently said that he would “gladly” share his medical records, he has not yet done so. Furthermore, Harris released the information about her health almost exactly three months after Trump was wounded during an assassination attempt at his campaign event on July 13 in Pennsylvania—an event that killed a man in the audience.

Read More: What We Do and Don’t Know About Trump’s Ear Wound

Trump’s medical team has remained extremely tight-lipped over any information about the former President’s medical records after the attempt or the extent of his ear wound. Republican representative and physician Ronny Jackson of Texas did write a signed letter released on July 20, stating that the ear wound was caused by a gunshot, and that the wound was “beginning to granulate and heal properly.”

The Trump campaign has also not responded to attempts from publications like the New York Times to receive medical records—though the Harris campaign also did not respond to the Times, instead deciding to release the Vice President’s records on their own timeline.

According to ABC News, a senior Harris aide said they see the release of the Vice President’s records as an “opening to highlight how little is known about the health of 78-year-old Trump.”

source https://time.com/7086331/kamala-harris-medical-report-revelations-donald-trump-health-updates-contrast/

Cities Are at the Forefront of Climate Change. Now They Have the Money to Act

During her 11 year stint as the sustainability manager for Columbia, Mo., Barbara Buffaloe cooked up a lot plans to adapt the city for climate change and cut its carbon footprint. The college town planned to buy renewable energy and electrify its buses, among other things. All of it would serve the goal of cutting the community’s emissions 35% by 2035.

[time-brightcove not-tgx=”true”]

But Buffaloe faced one giant roadblock: funding. In a section labeled “tension point,” the city’s 2019 climate action and adaptation plan bluntly said that paying for the programs would be difficult and could require a rebalancing of priorities and, potentially, new taxes and fees. In the meantime, the city focused on what she described to me as “incremental improvements.”

Then, almost overnight, the opportunity to implement changed with the passage of a series of federal infrastructure laws, including and especially the Inflation Reduction Act (IRA). The 2022 law opened up new avenues for cities to fund infrastructure projects. “In the last two years, we have seen significant strides towards meeting these goals because of the historic investment we’ve been receiving from the federal government,” Buffaloe told me in September.

Columbia is not alone. Across the country, local governments are beginning to receive their slice of the billions the IRA allocated to city-led climate projects. It’s an important development with implications for the lives of residents as well as the viability of the law and the broader fight against climate change. Much of the focus of the IRA’s impact has been on uptake by the private sector as factories pop up to take advantage of its tax incentives. But the impact in American cities, where most people live, will also have long-term political, and social implications.

Read more: Companies Shouldn’t Overlook This IRA Fund That’s Boosting Local Climate Projects

Cities have a crucial role to play in the fight against climate change. More than half of the global population lives in urban environments, and 70% of global emissions occur in cities. And they often are somewhat removed from the ideological and partisan divides that hamper progress at the national level.   

“We are the doers. We get things done,” Sadiq Khan, who has pursued an aggressive climate agenda as the mayor of London, told me last month. “Cities are the first responders when it comes to tackling the climate emergency.”

Nonetheless, for most of the three decades when climate change has been an issue of global concern, cities have received short shrift—and with understandable reason. National governments tend to have larger revenue streams and the credibility to negotiate with their counterparts overseas.

The picture in the U.S. changed dramatically in 2017, however, when then-President Trump inadvertently elevated a nascent movement of cities committed to tackling climate change. As the U.S. pulled out of the Paris Agreement and nixed environmental regulations, mayors committed to a “we are still in” movement and began to cook up climate plans that could be enacted at the local level. But devising plans is easier than implementing them. And many cities struggled with the nuts and bolts of putting their ideas into action—especially when it came to finding the necessary funds. 

The federal government has a long history of relying on local governments to distribute dollars, but that money more typically flowed through state, not city, governments. The Biden Administration changed that by making cities a key funding recipient of money flowing from the Infrastructure Investment and Jobs Act and the IRA—two landmark spending laws with big energy and climate provisions. An analysis from C40, a network of cities committed to acting on climate change, says that local governments in the U.S. qualify for $47 billion in IRA funding.

This funding meant that eager communities all of the sudden had an opportunity to fulfill their green ambitions. Columbia, for example, received a grant to build EV charging infrastructure for consumers and another to buy electric buses. 

But not every place was equally prepared to pursue the grants, which require detailed applications and costly planning documents. “What the Infrastructure Act, similar to the IRA, asked is for cities to have a vision for how they’re moving their community into the future economy,” says James Anderson, who leads government innovation programs at Bloomberg Philanthropies. But “if you’re a city and you’ve never been eligible for federal funding before… there’s a lot of hope and ambition, but not a lot of capacity to realize it.”

To get over that hurdle, a consortium of philanthropic organizations and non-profits—including Bloomberg Philanthropies, the U.S. Conference of Mayors, and the National League of Cities—joined forces to create a “local infrastructure hub” that trained cities and towns in how to apply. To date, members of the hub have received more than $2.5 billion in funding. That means more federal dollars reaching communities that would otherwise likely have been left out—and greatly increasing the political salience of the IRA. 

For followers of U.S. climate policy, no question is more immediately pressing than the future of the IRA. If Trump were to win the election next month, a cohort of Republicans would almost certainly push to repeal some of it, if not the whole thing.

But the funding for infrastructure projects in local communities is one factor that would make repeal more difficult. Buffaloe, the Columbia mayor, says that local elected officials like to show up at ribbon cuttings for projects funded by federal laws they didn’t support. “Maybe the next time they’ll choose the benefit to us as opposed to just relying on political rhetoric,” she says.

In Mesa, Ariz., a city of 500,000 people near Phoenix, Mayor John Giles says that federal dollars have helped catalyze burgeoning semi-conductor and electric vehicle industries. And while he still receives occasional community pushback to the city’s new EV infrastructure push, funded in part with federal dollars, he thinks the “ship has sailed” when it comes to community acceptance. EVs are now prevalent on the streets of Mesa and the conversion of city vehicles is saving money, he says. “Success creates additional success,” says Giles. “Certainly there’s momentum that has been built. I think we’ll continue to build.” (Giles, a Republican, spoke at this year’s Democratic National Convention.)

The biggest challenge may be explaining to constituents that all of these welcome developments are the result of federal dollars meant to fight climate change. A Washington Post poll last year found that 71% of Americans had heard very little or nothing at all about the IRA, and the Harris campaign has largely skipped the opportunity to emphasize its success on the campaign trail.   

Depending on the outcome of the election, a critical question in the coming year may be whether the investments popping up in people’s backyards—public and private—will be enough to keep the IRA largely intact, even if most Americans don’t know what is.

TIME receives support for climate coverage from the Outrider Foundation. TIME is solely responsible for all content.

source https://time.com/7086090/climate-change-cities-inflation-reduction-act/

How Major Companies Can Help Their Suppliers Decarbonize

(To get this story in your inbox, subscribe to the TIME CO2 Leadership Report newsletter here.)

In some assessments, the boldest way for companies to address climate change is to look beyond their operations and cut emissions across their value chain. That means eliminating emissions from their suppliers as well as how their customers use their products.

[time-brightcove not-tgx=”true”]

There’s just one big problem: companies don’t control the operations of their suppliers. And suppliers—often smaller companies—have fewer reasons to act. To get over the gap, some of the world’s biggest companies are taking matters into their own hands, providing their smaller suppliers with the tools and resources to decarbonize. As governments start requiring companies to tackle their value chain emissions—known in technical lingo as scope 3 emissions—more companies will have to take on this challenge. For those who aren’t engaged already, it’s worth paying attention to the programs paving the way.

In July, Amazon launched a program dubbed “Sustainability Exchange” to provide suppliers with the resources to measure and cut their emissions. In September, a group of major automakers including Ford Motor Company and General Motors announced a partnership with the consulting arm of utility giant Edison International aimed at helping suppliers adopt renewable energy. And, since 2021, Walmart has partnered with HSBC to offer suppliers favorable financing terms to pay for decarbonization initiatives.

And then there’s Schneider Electric. The French digital automation and energy management firm has built a business around decarbonizing supply chains. Schneider has contracted with big companies like Walmart to work with their suppliers. And, in 2021, the company launched a sector-specific program targeting the pharmaceutical sector—the first aimed at decarbonizing an entire industry. The initiative, which has since expanded to include mining and semiconductors, includes educational programming along with concrete decarbonization product offerings. Major companies encourage their suppliers to participate—and help fund it. Today, the company is actively working with more than 2,200 suppliers. “They’re hearing from their customers, that gets them to the table and to participate,” says John Powers, vice president of global cleantech and renewables at Schneider Electric.

At the core of these efforts is the simple reality that value chain pollution makes up the majority of emissions for companies in most sectors. An analysis from the Carbon Disclosure Project found that, on average, scope 3 emissions represent 75% of corporate emissions. In some industries, such as agricultural commodities or financial services, scope three emissions represent more than 90% of climate pollution.

And yet suppliers may not have the bandwidth—or even the desire—to make the same bold commitments as the big companies that buy their product. Suppliers are inherently smaller firms, they tend to have less cash floating around, and they often have smaller profit margins. Perhaps most importantly, these companies tend to lack the technical knowhow around measuring and, eventually, reducing emissions.

On the other hand, many of their corporate customers have deeper pockets—and are feeling investor, consumer, and regulatory pressure to decarbonize. Thousands of multinational American companies, for example, will soon be required to comply with the European Union’s climate disclosure regulation, which includes extensive scope three requirements.

Supplier climate programs can take different forms, but they all start by helping companies understand the basics of climate, clean energy, and decarbonization. Amazon shares case studies and playbooks. Schneider offers suppliers a series of webinars with different languages and specifications for different geographies. The efforts have begun to show results. In September, companies in Schneider’s pharmaceutical supplier coalition announced that they had partnered on a joint renewable electricity purchase, one of seven cohorts formed by the company to purchase clean power. Earlier this year, Walmart reported that its Project Gigaton had achieved its goal of helping suppliers avoid 1 gigaton of emissions six years early.

These programs are bound to grow in importance with time. For one, the alternative approach to address scope three emissions is to engage in offsetting—schemes where companies pay to cut carbon elsewhere, often but not always, by preserving nature. Climate advocates and regulators have viewed offsetting with increasing skepticism in recent years, and supplier engagement offers an alternative.

And then there’s the possibility that some big companies will move from simply encouraging their suppliers to decarbonize to actually requiring it. “Most of our sponsors have been using the carrot approach to date,” says Powers. “But some are looking at these 2030 goals, which is right around the corner, and saying maybe we need to use more of a stick.”

In the midst of political uncertainty, and concern that momentum on climate policy may be set back, the consistent push to decarbonize is a helpful reminder that climate action is continuing.

source https://time.com/7086071/supply-chain-decarbonization/

What to Do If You Wake Up Tired Every Day

Have you ever slept a full eight hours but awakened feeling as tired as if you had pulled an all-nighter? If so, you may have experienced what’s known as unrefreshing sleep.

Unrefreshing sleep, also known as non-restorative sleep, is exactly what it sounds like: sleep that doesn’t recharge the body and brain enough to help you feel well-rested. People who experience it “feel just as tired as they were before they went to sleep,” says Thomas Roth, founder of the Sleep Disorders and Research Center at Henry Ford Health in Michigan.

[time-brightcove not-tgx=”true”]

Here’s what to know about unrefreshing sleep, and what to do if you experience it.

What is unrefreshing sleep, exactly?

People with insomnia struggle to fall or stay asleep and are often painfully aware of how long they’ve spent lying in bed wide awake. That’s not necessarily the case with unrefreshing sleep. Sufferers may wake up feeling fatigued even if they fell asleep quickly and didn’t get up at all during the night—in other words, they may be sleeping long enough, but the sleep isn’t doing its job.

“A lot of times people feel like, ‘It doesn’t matter how long I sleep. I wake up and feel like a truck ran over me,’” says Dr. Sonja Schuetz, a neurologist specializing in sleep medicine at University of Michigan Health.

What causes unrefreshing sleep?

Unrefreshing sleep can be a symptom of a larger medical problem, such as restless leg syndrome, fibromyalgia, myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), or Long COVID. Some treatable sleep disorders, such as hypersomnia, sleep apnea, and narcolepsy, also result in excessive daytime fatigue, even if someone slept plenty the night before.

Read More: Why Waking Up Earlier Isn’t Necessarily Better

“If sleep is [chronically] unrefreshing, you need a medical workup” to rule out these and other conditions, says Dr. Lucinda Bateman, founder of the Bateman Horne Center in Utah, which is dedicated to improving care for people with ME/CFS, Long COVID, and fibromyalgia.

But some people experience unrefreshing sleep without a clear underlying medical cause. Researchers aren’t entirely sure why that happens—but at its core, the problem seems linked to inadequate deep, restorative rest, Schuetz says.

During an average night, someone will go through four to six sleep cycles, each one comprising four different stages of sleep. The deep sleep that helps the body and brain recover happens toward the end of each sleep cycle. “There’s a certain amount of deep sleep that is required for good sleep quality,” Schuetz says. People who experience unrefreshing sleep may, for whatever reason, not get enough, leaving them fatigued during the day even after hours of shut-eye.

Read More: Why Do Some People Need More Sleep Than Others?

Why? One possibility is that some people experience “micro-arousals” throughout the night, waking numerous times but so briefly that they don’t remember it by morning, says Roth, who has studied non-restorative sleep. (That’s well-known to happen in patients with sleep apnea, who may wake dozens of times per hour.) And sometimes, Roth says, brain waves typically seen while awake “intrude” upon deep sleep, potentially harming overall sleep quality.

Chronic stress, anxiety, pain, or nervous-system dysfunction can also degrade sleep quality, Bateman says. Lifestyle and environmental factors can make a big difference, too. Background noise and ambient light can lead to poorer sleep, Schuetz says, as can drinking even small amounts of caffeine and alcohol. 

What to do about unrefreshing sleep

Everyone has the occasional night of poor sleep, leading to a drowsy next day. But if you’re constantly struggling with non-restorative sleep, it’s worth taking a hard look at your habits and sleep hygiene.

First, make sure you’re actually getting enough sleep, Schuetz says. Some people think they need less than the recommended seven to nine hours per night, but are in reality walking around chronically sleep-deprived. “A lot of times, insufficient sleep feels like unrefreshing sleep,” Schuetz says. To test whether you’re well-rested, she suggests, skip setting your alarm on your day off and see how late you wake up without it. If you sleep in late, that’s a signal that your body needs to catch up on rest because you’re not getting enough shut-eye normally.

Read More: Are Mushroom Edibles Safe and Legal?

Next, take a look at any medications you’re using. Sleeping pills and other types of prescription drugs, as well as over-the-counter remedies like melatonin, can have “hangover” effects that lead to morning grogginess, which can create or worsen the feeling of unrefreshing sleep, Bateman says. (Weed edibles, which some people use as sleep aids, can also result in morning grogginess—and potentially throw off sleep cycles in ways that make slumber less restorative, research suggests.) If you’re on a necessary medication that makes you feel fuzzy in the morning, ask your doctor if there’s a way to minimize side effects.

And, of course, it’s worth trying to implement the classic sleep advice you’ve probably heard a million times, but likely still don’t follow to a tee. Limit caffeine and alcohol consumption; stay off your phone close to bedtime; create a soothing bedtime routine and aim for consistent sleep and wake times; and try to sleep in a cool, dark, quiet room. Mindfulness and relaxation practices that minimize stress and anxiety also go a long way toward better sleep, Bateman adds.

If you’ve done all these things and still feel like your sleep isn’t restorative, to the point that it’s disrupting your daily life, it’s worth seeing a doctor. A physician can look for underlying medical causes—and, hopefully, help you land on a regimen that leaves you feeling rejuvenated in the morning.

source https://time.com/7085752/wake-up-tired-unrefreshing-sleep/