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Partner Content NOVEMBER 6, 2023

Embracing Rest: The Benefits of a Healthy Bedtime Routine

A consistent bedtime routine is often overlooked but crucial for physical and mental well-being, improving sleep quality, mood, and overall health.

Embracing Rest: The Benefits of a Healthy Bedtime Routine
Screenshot 2024-01-03 at 10.10.24 AM

Photo Courtesy of Pixabay.com

A consistent bedtime routine is often overlooked but crucial for physical and mental well-being, improving sleep quality, mood, and overall health. Let’s take a closer look at the benefits of various aspects of a healthy bedtime routine, including bed hygiene, choosing natural fiber bedding, a consistent bedtime, meditation, distraction-free zones, and calming elements in your nightly ritual.

Bed Hygiene

Keeping your sleeping area clean and comfortable is important to improve sleep quality. Regular cleaning of the bedsheets and pillowcases is essential to prevent the build-up of dirt and dust. Additionally, a fresh and clean pillow and mattress topper can help reduce allergies. 

Airing out the bed regularly will help to remove any unpleasant odors. You can do this by regularly washing your bed linens and keeping the space clutter-free. Having a comfortable mattress and pillows also ensures a peaceful night’s sleep. Lastly, avoid caffeine in the evening and bright lights before bed for better sleep.

Consistent Bedtime

Going to bed at the same time every night regulates your body’s internal clock, leading to easier sleep onsets and more restful nights. Establishing a regular bedtime routine can benefit you in multiple ways. It can help to reset your circadian rhythm, allowing you to adapt better to normal sleep-wake cycles. 

A consistent sleep schedule can also reduce stress and anxiety, leading to increased feelings of refreshment and energy during the day. It can also reduce stress, improve focus, and boost energy levels, all while assisting in regulating hormones, enhancing heart health, and lowering the risk of certain diseases.

Meditation

Meditation can help you relax and prepare for sleep. It’s beneficial for reducing stress. To get started, focus on breathing and try to clear your mind. Meditation also lowers anxiety and stress, which makes it easier to fall asleep. If you’re new to meditation, plenty of resources are available online to guide you through your first attempts.

Power Off

To get a better sleep, avoid screens and electronic distractions before bed. To help you fall asleep and stay asleep, it’s important to relax your mind and body. This can be achieved by reducing the amount of screen time you have. Doing so can also decrease stress and anxiety, which can make it easier to fall asleep. 

Screens emit blue light that interferes with your body’s natural melatonin production, making it tough to fall asleep. Replace screens with calming activities like reading a book, listening to music, or taking a bubble bath. Exercise can also help to reduce stress and improve sleep quality.

Crafting a Soothing Atmosphere

To create a peaceful environment that promotes sleep, try incorporating calming elements such as soft music, nature sounds, or gentle aromatherapy. Reducing the brightness of lights can help relax the mind and body, reducing anxiety and promoting calmness. Lighting, such as candles and incense, can also add to a calming atmosphere, aiding in relaxation and promoting sleep. Dimming lighting reduces stimulation and promotes tranquility, making it easier to fall asleep.

By adopting a healthy bedtime routine, you can improve your overall well-being. Focusing on aspects like bed hygiene, maintaining a consistent bedtime, practicing meditation, creating a distraction-free zone, and including calming elements can help you enhance your sleep quality and wake up feeling refreshed and rejuvenated.

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Studio S OCTOBER 22, 2026

Milan Design + Build Helps San Diegans Remodel Their Homes

The San Diego home remodeling company works on full homes, kitchens, bathrooms, home additions, ADUs, garages, landscapes, and hardscapes.

Milan Design + Build Helps San Diegans Remodel Their Homes
Courtesy of Milan Design

Most homeowners want two things before they commit to a remodel: a realistic sense of cost and a clear picture of what the finished space will look like. Milan Design + Build helps deliver both through its online remodeling estimator and personalized design consultations, supported by a showroom experience and 3D renderings.

“The online estimate gives homeowners a starting number in about a minute, and the showroom and 3D renderings let them see materials and layouts before anything is built,” says David Noriani, CEO of Milan Design + Build. “Keeping design, permits, and construction with one team helps us manage expectations and keep everyone working toward the same vision.”

Courtesy of Milan Design

Modern design is a particular focus for Milan, with an emphasis on clean lines, natural light, functional layouts, and carefully selected materials. The team adapts each design to the homeowner’s lifestyle and the character of the property. Milan Design + Build combines thoughtful design with construction expertise, creating spaces that are as functional as they are beautiful.

The online estimator covers kitchen remodels, bathroom renovations, full-home remodels, and ADU construction. At Milan’s showroom on Carroll Road, visitors can review real materials, finishes, and design options, meet the design-build team, and discuss project scope, budget, and timing. Consultations can also be held virtually for homeowners who prefer to start remotely.

At Milan Design + Build, one integrated team works on the entire project. Design and construction aren’t divided between separate firms. The process begins with a consultation and feasibility review, followed by design, space planning, and 3D renderings developed from detailed measurements and digital scans. The team also coordinates architectural plans, structural engineering, city approvals, and material selection, with construction overseen by a dedicated project manager.

Homeowners can explore their remodeling options, get an initial estimate, or request a design consultation at MilanBuild.com.

Courtesy of Milan Design

Partner Content
Partner Content OCTOBER 22, 2026

Association of Fundraising Professionals San Diego To Recognize 11 Honorees at 54th Annual National Philanthropy Day in November

This year’s theme, 'Impact Through Philanthropy,’ spotlights the impact of individuals, businesses and community organizations throughout San Diego County.

Association of Fundraising Professionals San Diego To Recognize 11 Honorees at 54th Annual National Philanthropy Day in November
Courtesy of AFP

On Friday, November 13, 2026, more than 1,000 community, business, nonprofit and philanthropic leaders will gather at the Manchester Grand Hyatt for AFP San Diego’s 54th Annual National Philanthropy Day, presented by PNC Bank.

“Impact through Philanthropy isn’t just a theme; it’s what we see every day in San Diego’s diverse communities,” said Ingrid de Llamas, CFRE, IAP, AFP San Diego chapter president. “The honorees show what’s possible when intention meets generosity, leadership and dedication come together. We’re honored to celebrate the honorees alongside our presenting sponsor, PNC Bank.”

“Philanthropy is one of San Diego’s great strengths—not just because of this community’s generosity, but because of what happens when people unite around the belief that our region can be better,” said Mark Stuart, President & CEO of the San Diego Foundation and Honorary Committee Chair for National Philanthropy Day. “National Philanthropy Day lets us recognize the donors, volunteers, fundraisers, and organizations who turn that belief into action, strengthening lives throughout our community. Celebrating them reminds us all of the extraordinary power we have when we work together.”

Eleven honorees, including eight individuals and three organizations, were selected from scores of nominees submitted from throughout San Diego County. Honorees were selected through a rigorous vetting process by AFP San Diego’s Honorary Committee.

2026 National Philanthropy Day Honorees:

  • Outstanding Development Professional, Emerging Leader – Miguel Lopez, CFRE (San Diego Foundation)
  • Outstanding Development Professional, Mid-Career – Amie Brown, CFRM (Meals on Wheels San Diego County)
  • Outstanding Development Professional, Career Achievement – David Hanses (Scripps Institution of Oceanography)
  • Outstanding Organization, IDEA – The San Diego LGBT Community Center
  • Outstanding Grantmaking Organization – David C. Copley Foundation
  • Outstanding Philanthropic Business or Corporation – Maya’s Cookies
  • Outstanding Student Volunteer – Chris Zheng (Casa de Amistad)
  • Outstanding Volunteer – Dr. Suzanne Afflalo (A Healthier Me)
  • Outstanding Volunteer – Fred Davis (Serving Seniors)
  • Outstanding Philanthropists – Mel & Linda Katz
  • Special Lifetime Achievement Award – Ingrid de Llamas, CFRE, IAP

National Philanthropy Day Supports AFP San Diego’s Empower Fund

Beyond recognizing local philanthropic leadership, National Philanthropy Day supports the Empower Fund, powered by U.S. Bank, which provides scholarships, educational opportunities and professional development for nonprofit leaders.

In its inaugural year, AFP San Diego raised $28,000 for the Empower Fund through National Philanthropy Day, with a goal of $50,000 in 2026. Contributions directly support educational initiatives for nonprofit professionals throughout the region. Donations are accepted year-round.

AFP San Diego’s National Philanthropy Day is made possible through the generous support of Presenting Sponsor PNC Bank, Empower Sponsor U.S. Bank, Focus Sponsor Sanford Institute of Philanthropy at NU and dozens of partners. View the full list of 2026 sponsors.

Event Details

Friday, Nov. 13, 2026 | 11 a.m.–1:30 p.m.
Manchester Grand Hyatt, 1 Market Place, San Diego, CA 92101

Tickets and partnership opportunities are available at AFPSD.org – NPD 2026! For more information, contact Fiona King at 619-538-6605 or [email protected].

About AFP San Diego

The Association of Fundraising Professionals (AFP) San Diego Chapter has supported fundraising professionals and nonprofit leaders throughout San Diego County since 1974. Through professional education, mentorship, networking and leadership opportunities, AFP San Diego connects people at every stage of their careers while advancing ethical and effective fundraising practices. With more than 350 local members and connections to a global network of fundraising professionals, AFP San Diego invests in the people behind philanthropy to strengthen nonprofits and the communities they serve. Learn more at AFPSD.org & follow AFPSD on LinkedIn

Partner Contnet
Partner Content OCTOBER 19, 2026

New Tools for Treating Cancer — at Home

Oral oncolytics provide certain patients with effective treatment without IV medication

New Tools for Treating Cancer — at Home
Courtesy of Scripps Health

In the last several years, there’s been a surge in FDA approvals for what’s known as oral oncolytics. Oral oncolytics are targeted cancer therapies that come in tablet, capsule or liquid form that patients can take at home, rather than in an infusion clinic. Scripps physicians have seen exponential growth using this approach, with patients citing convenience as a major quality-of-life enhancement in their cancer treatment. This approach also allows treatments to be customized based on specific genetic mutations and a patient’s unique disease biology. Find out more about oral oncolytics here. 

For more nutrition, wellness, and healthy living tips, sign up for the San Diego Health newsletter here.

Partner Content
Partner Content OCTOBER 14, 2026

Faces of Healthcare 2026: Unio Specialty Care

Meet San Diego’s leading healthcare professionals, delivering exceptional medical and dental care through innovation, expertise, and dedication to patients.

Faces of Healthcare 2026: Unio Specialty Care
SDM Top Docs 2026

Reza Shirazi, MD, EE, FACRO and Siavosh Vakilian, MD, FRCP(C), DABR

Unio Specialty Care is a multi-specialty practice specializing in urology, gastroenterology, and radiation oncology.

Unio’s Radiation Oncology team—Dr. Donald B. Fuller, Dr. Tahir Ijaz, Dr. Reza Shirazi, and Dr. Siavosh Vakilian—combines extensive clinical experience with a commitment to personalized cancer care. The RO team treats cancerous and non-cancerous conditions using precision therapies including SBRT, IGRT, and the CyberKnife® S7 System, the only system of its kind in Southern California. Their expertise spans prostate, breast, lung, gastrointestinal, pancreatic, and central nervous system cancers, as well as low-dose radiotherapy for osteoarthritis.

In 2026, Dr. Shirazi and Dr. Vakilian were recognized as San Diego Top Doctors, joining Dr. Fuller and Dr. Ijaz, who have previously received this distinction.

Visit

5395 Ruffin Rd, Suite 103, San Diego, CA 92103 | 858-221-9135
@uniospecialtycare | uniospecialtycare.com

Partner Content
Partner Content OCTOBER 14, 2026

Faces of Healthcare 2026: San Diego Fertility Center

Meet San Diego’s leading healthcare professionals, delivering exceptional medical and dental care through innovation, expertise, and dedication to patients.

Faces of Healthcare 2026: San Diego Fertility Center
San Diego Wedding Photographer

Susanna Park, MD; Sandy Chuan, MD; Brooke Friedman, MD; Said Daneshmand, MD; Valerie Flores, MD; Bryn Willson, MD

At San Diego Fertility Center, parenthood starts with personalized, cutting-edge care. Nationally recognized physicians offer individualized plans spanning IVF, PGT, egg donation, surrogacy, Gentle IVF, fertility preservation, and LGBTQ+ family building. Newsweek ranked them among America’s Best Fertility Clinics in 2026: top 6% of 450+ clinics nationwide, and best in San Diego.

“Remind yourself you are not alone! You don’t have to have all the answers before you walk through the door,” says Dr. Friedman.  “Our job is to listen, explain your options, and guide you toward what makes sense for you. Because fertility care isn’t one-size-fits-all — and building your family should feel like your journey, supported every step of the way.”

Visit

11425 El Camino Real, San Diego, California 92130 | 858-794-6363  
@sandiegofertilitycenter | sdfertility.com

Partner Content
Partner Content OCTOBER 14, 2026

Faces of Healthcare 2026: North County Cardiovascular Specialists

Meet San Diego’s leading healthcare professionals, delivering exceptional medical and dental care through innovation, expertise, and dedication to patients.

Faces of Healthcare 2026: North County Cardiovascular Specialists
2026-08-21SDM_North_County_Cardio003

Anitha Rajamanickam, MD and Ashish Kabra, MD

At NCCS, both doctors take a personal, traditional approach to cardiovascular care. Patients speak directly with their physicians and build lasting relationships with doctors who know them. 

“We became doctors to care for patients, not to run a business,” says Dr. Kabra, who trained in England and the United States and leads the practice’s office-based cardiac care. Dr. Rajamanickam, an interventional cardiologist trained under renowned Dr. Samin Sharma, shares the same philosophy.

Guided by evidence-based medicine, they tailor care to each patient’s unique history, physiology, lifestyle and goals. Both are respected, well-reviewed physicians and four-time Top Doctors. 

Visit

3142 Vista Way, Suite 206, Oceanside, CA 92056
760-224-7776

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