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The Importance of a Good Night’s Sleep Cannot be Underestimated!

LOS ANGELES SENTINEL — Many people think sleep is just for resting at the end of their busy day. They justify less sleep by saying: “I feel fine.” However, sleeping is as important as any other activities a person does during the day. When we sleep, our immune system is activated to hunt and kill viruses, bacteria and even cancer cells.

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By Sentinel News Service

Although sleep experts recommend adults get at least 7 to 8 hours of sleep every night, American adults are now averaging 6 hours per night. It is estimated that one in three Americans don’t get enough ZZZs. Are you one of them?

Many people think sleep is just for resting at the end of their busy day. They justify less sleep by saying: “I feel fine.” However, sleeping is as important as any other activities a person does during the day. When we sleep, our immune system is activated to hunt and kill viruses, bacteria and even cancer cells.

Our brain reviews all the information taken in during wake hours, then sorts and files it in an organized way to build memory. Psychological stability is also an important function of sleep. With sufficient sleep hours, a person wakes refreshed, with the mental and physical energy needed for a new day.

Dr. Dennis Hwang and Physician Assistant Cindy Gulley, national behavioral sleep medicine experts at Kaiser Permanente’s world-renowned San Bernardino County Sleep Center, stress that sleep disorders and chronic sleep loss can put you at an increased risk of physical and mental conditions, which can affect your overall health. Dr. Hwang advises that sleeping for 7 hours to 8 hours a night is best for maintaining a healthy level of metabolism among adults.

Dr. Hwang offers the following answers to frequently asked questions about the importance of sleep:

  • Can I make up for lost weeknight sleep on weekends? No. While it may help some, sleeping long hours on weekends can actually contribute to insomnia. Your best bet is to keep the same schedule all week long when it comes to waking up.
  • Do older people need less sleep? Not always. Studies show all adults, with few exceptions, need to ideally sleep between seven and eight hours per night. Older adults are less active in the day, and nap often, which makes night sleep more difficult. Staying active in the day is the key. Going outside in sunlight is energizing, and makes it easier to sleep at night.
  • Will consuming caffeine make it harder for me to fall asleep? It’s not advisable to consume caffeine late in the day, as it’s likely to stimulate your nervous system and may stop your body from naturally relaxing at night. In fact, according to one study published in the Journal of Clinical Sleep Medicine, consuming caffeine up to six hours before bed significantly worsened sleep quality.
  • What about alcohol? Avoid drinking alcohol before bedtime. It does make people relaxed and drowsy, but it suppresses production of melatonin, the natural sleep hormone, causing very disrupted sleep patterns and reduction of REM sleep. REM sleep is needed for mental stability.
  • If I wake up in the middle of the night, does that mean I don’t sleep well?Not necessarily. It’s normal to occasionally wake up during the night. As long as you can go back to sleep, and you feel rested when you wake up, it’s normal to occasionally wake up during the night. If symptoms such as daytime sleepiness occur, further evaluation may be needed.
  • What about using my iPhone or iPAD before I go to bed? It is easy to say NO,
    but we are very attached to our devices and constant flow of information. Research has found that exposure to “blue-white” light suppresses your body’s production of melatonin. Without sufficient melatonin it is difficult to fall and stay asleep. Blocking blue light with special glasses, and turning down blue light on devices, can really help.
  • Can I watch TV in bed to relax to sleep? Bed should be reserved for sleep.
    Wait until you are sleepy to go to bed. The bedroom should be dark, cool, and quiet to optimize the quality of sleep. Avoid checking the time during the night, it causes anxiety. Use an alarm to wake. Morning sunlight is important to be wakeful and energetic in the day.

The facts are clear: getting a good night’s sleep is critically important to everyone’s good health.

If you’re in need of sleep therapy, or want more information about a Kaiser Permanente sleep center, please visit www.kp.org. We want you to Sleep Well, Sleep Enough, Be Well and Thrive!

This article originally appeared in the Los Angeles Sentinel

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Activism

2024 in Review: Seven Questions for Frontline Doulas

California Black Media (CBM) spoke with Frontline Doulas’ co-founder Khefri Riley. She reflected on Frontline’s accomplishments this year and the organization’s goals moving forward. 

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Khefri Riley, co-founder of Frontline Doulas. Facebook photo.

By Edward Henderson, California Black Media

Frontline Doulas provides African American families non-medical professional perinatal services at no cost.

This includes physical, emotional, informational, psychosocial and advocacy support during the pregnancy, childbirth and postpartum period. Women of all ages — with all forms of insurance — are accepted and encouraged to apply for services.

California Black Media (CBM) spoke with co-founder Khefri Riley. She reflected on Frontline’s accomplishments this year and the organization’s goals moving forward.

Responses have been edited for clarity and length.

Looking back at 2024, what stands out to you as your most important achievement and why? 

In 2024, we are humbled to have been awarded the contract for the Los Angeles County Medical Doula Hub, which means that we are charged with creating a hub of connectivity and support for generating training and helping to create the new doula workforce for the medical doula benefit that went live in California on Jan. 1, 2023.

How did your leadership and investments contribute to improving the lives of Black Californians? 

We believe that the revolution begins in the womb. What we mean by that is we have the potential and the ability to create intentional generational healing from the moment before a child was conceived, when a child was conceived, during this gestational time, and when a child is born.

And there’s a traditional saying in Indigenous communities that what we do now affects future generations going forward. So, the work that we do with birthing families, in particular Black birthing families, is to create powerful and healthy outcomes for the new generation so that we don’t have to replicate pain, fear, discrimination, or racism.

What frustrated you the most over the last year?

Working in reproductive justice often creates a heavy burden on the organization and the caregivers who deliver the services most needed to the communities. So, oftentimes, we’re advocating for those whose voices are silenced and erased, and you really have to be a warrior to stand strong and firm.

What inspired you the most over the last year?

My great-grandmother. My father was his grandmother’s midwife assistant when he was a young boy. I grew up with their medicine stories — the ways that they healed the community and were present to the community, even amidst Jim Crow.

What is one lesson you learned in 2024 that will inform your decision-making next year?

I find that you have to reach for your highest vision, and you have to stand firm in your value. You have to raise your voice, speak up and demand, and know your intrinsic value.

In a word, what is the biggest challenge Black Californians face?

Amplification. We cannot allow our voices to be silent.

What is the goal you want to achieve most in 2025?

I really would like to see a reduction in infant mortality and maternal mortality within our communities and witness this new birth worker force be supported and integrated into systems. So, that way, we fulfill our goal of healthy, unlimited birth in the Black community and indeed in all birthing communities in Los Angeles and California.

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Activism

A Student-Run Group Provides Critical Support Services to Underserved Residents

Those visiting The Suitcase Clinic can get legal advice, sign up for food assistance, receive housing resources, get medical help, or enjoy a hot, fresh meal. They can also get haircuts and foot washes from the student volunteers. Nilo Golchini, executive director of the clinic, said one of the goals for most of the students working there is helping bridge the gap of trust that exists between many unhoused people and the healthcare and social welfare systems.

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UC Berkeley Law Students help a clinic visitor with legal advice at their Tuesday night services. The Clinic offers a variety of resources, including medical, to those in the community who have little access to these services. Photo by Magaly Muñoz
UC Berkeley Law Students help a clinic visitor with legal advice at their Tuesday night services. The Clinic offers a variety of resources, including medical, to those in the community who have little access to these services. Photo by Magaly Muñoz

Part One

By Magaly Muñoz

Every Tuesday evening, the dining hall of First Presbyterian Church fills up with dozens of people eating, laughing and moving from table to table, receiving much-needed services from UC Berkeley students – just a few blocks away from the university’s campus.

Individuals seeking support services can be found in this multi-stationed room on the south end of the church talking to law students, student case managers, or receiving medical attention in a corner by healthcare professionals.

This weekly event is hosted by Cal students through a volunteer-run program called The Suitcase Clinic.

The clinic, founded in 1989, was intended to offer free resources to underserved communities in Berkeley and surrounding cities. The majority of the clinic’s clientele are unhoused or low-income people looking for extra support.

Those visiting the clinic can get legal advice, sign up for food assistance, receive housing resources, get medical help, or enjoy a hot, fresh meal. They can also get haircuts and foot washes from the student volunteers.

Nilo Golchini, executive director of the clinic, said one of the goals for most of the students working there is helping bridge the gap of trust that exists between many unhoused people and the healthcare and social welfare systems.

During their tenure in the program, many of the students say they become strong advocates for homelessness rights.

Visitors of the Suitcase Clinic can receive haircuts and foot washing by student volunteers every Tuesday evening. Photo by Magaly Muñoz.

Visitors of the Suitcase Clinic can receive haircuts and foot washing by student volunteers every Tuesday evening. Photo by Magaly Muñoz.

“We’re also standing in solidarity with them. So, it’s not saying, ‘I’m going to help you, but I’m also going to stand with you,’” Golchini said.

Student volunteers get extensive training prior to working directly with clients. Those interested have to take a semester-long class to become versed in areas such as outreach, intersectionality, how to interact with unhoused people, how to sign people up for social services. and more.

Volunteers then get to pick from three different clinics: General, Women’s, or Youth and LGBTQ+.

The General Clinic is the most popular among visiting residents, while Women’s and Youth/LQBTQ+ have more specialized services for attendees.

The Women’s Clinic has many of the similar services to General, but also includes nail painting, childcare, and massages.

The Youth and LGBTQ+ Clinic offers a safe space for young people navigating living on the streets, with services that include housing referrals, wellness and recreation classes and employment resources.

Golchini explained that it’s important for them to keep these clinics separate because the different demographics experience poverty and homelessness differently than those who visit the General Clinic.

Suitcase Clinic student workers posing for a photo with a frequent clinic attendee. The Clinic is open to Berkeley unhoused and low-income residents who need medical or legal service, or a hot meal. Photo by Magaly Muñoz.

Suitcase Clinic student workers posing for a photo with a frequent clinic attendee. The Clinic is open to Berkeley unhoused and low-income residents who need medical or legal service, or a hot meal. Photo by Magaly Muñoz.

“We’re able to provide spaces where people can come in and feel safe and not feel like they’re constantly worried that something’s going to happen to them,” she said.

An outreach team also visits encampments every other Saturday in the Berkeley area to provide hygiene kits and encourage people to visit the in-person clinic, if possible.

However, Golchini said engagement has been low for some time now due to a recent decision by the U.S. Supreme Court that allows cities to ban and cite people for sleeping on the streets.

She said a lot of their clientele got displaced to other cities over time, making it difficult to stay in contact with the services the Clinic was providing for them.

But that hasn’t slowed down the students at the Clinic, if anything, it has pushed them to do more for the community they serve.

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Activism

Post News Group Hosts Second Virtual Town Hall on Racism

“While our society tends to rebrand over the decades, we find hate as the new word, broadening its arch of issues in society,” said show host and Post News Group Global Features Journalist Carla Thomas. “However, the very first form of hate, which is racism, built this country.”

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Photo courtesy of Post News Group
Photo courtesy of Post News Group

By Post News Group

Post News Group Global Features Journalist Carla Thomas recently hosted a second Virtual Town Hall on Racism, with guests including community builders Trevor Parham of Oakstop and Chien Nguyen of Oakland Trybe.

Thomas opened the town hall by paying homage to the ancestral losses of the African diaspora and to the Indigenous tribes, the enslaved, the freed, and the trailblazers of the Civil Rights Movement, Black Lives Matter Movement, and those more recently victimized by police brutality.

After thanking Bay Area non-profits for their work, Thomas led a thoughtful discussion on the importance of acknowledging racism as the first form of hate that built America.

“While our society tends to rebrand over the decades, we find hate as the new word, broadening its arch of issues in society,” she said. “However, the very first form of hate, which is racism, built this country,” she said.

“That act of othering, creating a narrative that made African people, indigenous people, and ultimately melanated people, labeled as less than human justified the colonizers act of subjugating our ancestors to inhumane, incomprehensible treatment for over 400 years,” said Thomas.

Parham of Oakstop, located at 1721 Broadway, explained that Nazi Germany patterned its mistreatment and extinction of Jews in the Holocaust after chattel slavery in America and the Jim Crow apartheid system that followed it.

“Nazi Germany found America’s treatment of Blacks so inhumane and denigrating that they (decided) it would actually be the perfect ingredient to undermine another group of people,” said Parham. “So, they essentially borrowed from what Americans did to Black people.”

Thomas pivoted the discussion to the limitations placed on Black America’s generational wealth through policies of red-lining, redevelopment, and title deeds to this day, based on the idea that no Black or indigenous person is allowed to purchase property or land.

“For this reason, there continue to be impoverished Black communities throughout the nation,” she said.

“The structures of racism from red-lining to lack of access to capital continue to restrict Black (people) in America; this structural racism kind of finishes you before you even start,” added Parham. “The lack of generational wealth has left our communities at a disadvantage because with generational wealth we’d have the resources to police our own communities and build further.”

Nguyen, Clinton Park site director for Oakland Trybe, spoke about his parents’ journey as immigrants from Vietnam, the challenges of being teased in school, and how his troubled brother was murdered.

Nguyen has turned his personal tragedies into triumph, pivoting from a career as  an eight-year business owner in the Little Saigon community of East Oakland, to now a non-profit leader transforming and reclaiming the community’s Clinton Park at International Boulevard and Sixth Street..

“A park represents community, and between the pandemic, illegal activities, and homelessness, the park needed to be re-established, and we now offer programming for the youth and extended community,” he said.

“Between Oakstop’s business model of purchasing commercial properties and transforming them into beautiful spaces for community ownership, business space, and special event hubs, and Oakland Trybe’s ability to transform public spaces central to a community and empower our communities, we have solutions,” Thomas said.

Throughout the conversation, Parham referred to a press conference hosted at Oakstop in August where NBA icons Jason Kidd and Jaylen Brown pledged to raise $5 billion for Black businesses in the nation.

“Inspired by Black Wall Street, Jaylen began with Boston and created the Boston Xchange because he became aware of a statistic noting that white households in Boston average $250,000 and Black households averaged a mere $8 in wealth,” Parham said.

In Oakland, he established the Oakland Xchange to expand the movement right at Oakstop, he said.

Thomas encouraged viewers to connect with her guests and tap into the dozens of organizations making a change. “I encourage you to join your chambers of commerce, your community-based organizations, non-profits, and churches to uplift and rebuild the community,” she said.

Thomas also suggested that the NAACP as a great start. “The Oakland chapter’s resolution developed around racism was adopted by the national NAACP, and at the Afrotech Conference, national NAACP leader Derrick Johnson announced a $200 million fund to support Black funders.”

Thomas informed viewers of the California vs. Hate,  initiative, a non-emergency hate incident and hate-crime reporting system to support individuals and communities targeted for hate.

“Your reports inform the state of where to designate resources and extra support,” said Thomas.

For more information, visit PostNewsGroup.com, CAvsHATE.ORG or call 1-833-8-NO-HATE.

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