U.S. Military Justice System

U.S. Military Justice SystemU.S. Military Justice System

This is how to sleep better 5 secrets from neuroscience

This is how to sleep better 5 secrets from neuroscienceThis is how to sleep better 5 secrets from neuroscienceIll bet youre elend getting enough sleep. Honestly, Im kind of cheating - its a pretty safe bet.From Why We SleepTwo-thirds of adults throughout all developed nations fail to obtain the recommended eight hours of nightly sleep.And thats bad. Really bad Yes, this is the part where I lecture you on how horrific bad sleep habits are. I promise to make it as quick and terrifying as possible, okay?From Why We SleepRoutinely sleeping less than six or seven hours a night demolishes your immune system, mora than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimers disease. Inadequate sleep- even moderate reductions for just one week- disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, umgebung you on a path toward cardiovascular disease, stroke, and congestive heart failure. Fitting Charlotte Bronts prophetic wisdom that a ruffled mind makes a restless pillow, sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.So if youre fond of saying, Ill sleep when Im dead, well, that may be happening a lot faster than you anticipated.But I know youre fine. You dont feel tired. Or youve taught yourself to get by on less sleep. Or you have mutant powers. Nope. Truth is youre too tired to realize how tired you are. Youre like a drunk shouting, GIMME THE KEYS I CAN DRIVE IM FINEFrom Why We SleepWhen participants were asked about their subjective sense of how impaired they were, they consistently underestimated their degree of performance disability.Which is probably why vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.You need eight hours. The National S leep Foundation and the Centers for Disease Control and Prevention both recommend 7 to 9 hours - but after 10 days of 7 hours your brain is mush whether you realize it or not. So get 8.From Why We SleepAfter being awake for nineteen hours, people who were sleep-deprived were as cognitively impaired as those who were legally drunk After sixteen hours of being awake, the brain begins to fail. Humans need mora than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours.Lets not forget sleep deprivation is routinely used as a torture method. And we do this to ourselves. Voluntarily. (Ive moved on to waterboarding myself. I like a challenge.)But, seriously, if two-thirds of people have this problem then we need some real answers from a real expert Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. Hes been a sleep consultant for the NBA, the NFL, Pixar and a bunch of other places your mom would be really impressed by.His New York Times bestselling book is Why We Sleep Unlocking the Power of Sleep and Dreams.Were gonna explode some myths, review the science and get some great tips on how to sleep better - along with the best way to implement them.Lets get to it So why do we need sleep anyway?On the surface, from an evolutionary perspective, sleep makes absolutely zero sense. You cant gather food, find a mate, socialize or do anything useful while youre out cold. And youre vulnerable to predators.Yet every animal that has a lifespan of more than a few days sleeps or performs a sleep-like activity. So obviously something pretty darn important is going on. Actually, a lot of important stuff Sleep is essential for memory and skill development. Cheat yourself on zzzs and learning drops as much as 40%. Yeah, thats the difference between an A+ and an F.From Why We SleepWhen we compared the effectiveness of learning between the two groups, the result welches clear there was a 40 percent deficit in the ability of the sleep-deprived group to cram new facts into the brain (i.e., to make new memories), relative to the group that obtained a full night of sleep.Sleep is also a built-in therapist, emotionally working out the issues youre dealing with while youre out cold.From Why We SleepREM-sleep dreaming offers a form of overnight therapy. That is, REM-sleep dreaming takes the painful sting out of difficult, even traumatic, emotional episodes you have experienced during the day, offering emotional resolution when you awake the next morning Thats not too shocking - weve all been moody after a night of little rest. But what you probably dont know is that sleep also helps you deal with the emotions of others. Less slumber means less emotional intelligence.From Why We SleepBy r emoving REM sleep, we had, quite literally, removed participants levelheaded ability to read the social world around them.Nobody has ever told you to stay awake on a problem. And theres a good reason that sleep on it is a schlagwort that exists not only in English, but in numerous languages. Next time your Swahili-speaking friend needs to come up with a creative solution to a tricky challenge, tell them to kulala juu ya tatizo.From Why We SleepThings were very different for those participants who had obtained a full night of sleep- one dressed with late-morning, REM-rich slumber. Almost 60 percent returned and had the ah-ha moment of schmierblutung the hidden cheat- which is a threefold difference in creative solution insight afforded by sleepAnd from a health perspective, sleep is the after hours cleaning crew. You make quite a mess in your grey matter with all that thinkin you do all day. Without the janitor to sweep up those amyloid dust bunnies you have a much higher chance of d eveloping Alzheimers.From Why We SleepWithout sufficient sleep, amyloid plaques build up in the brain, especially in deep-sleep-generating regions, attacking and degrading them getting too little sleep across the adult life span will significantly raise your risk of developing Alzheimers disease.And downtime makes you sexy. Yeah, research shows beauty sleep is real.(To learn more about the science of a successful life, check out my bestselling book here.)Alrighty sleep-deprived bad. Lots-of-sleep good. So if youre only going to do one thing to improve your nightly slumber, what should it be?Have a consistent sleep scheduleGo to bed at the saatkorn time every night. Wake up at the saatkorn time every day. Its crucial.From Why We Sleep if you can only adhere to one of behauptung each and every day, make it going to bed and waking up at the saatkorn time of day no matter what.Dont just set an alarm to wake up - set an alarm for bedtime. Build yourself a good pre-sleep routine where y ou wind down at the same time every night. And if you can get someone to read you a bedtime story, all the better.(To learn the seven-step morning ritual that will make you happy all day, click here.)Youre consistent and ritualized. Great. So lets talk about that thing you hear mentioned constantly blue light. How your smartphone and iPad screens are teaming up to turn you into an insomniac. Thing is, thats only half the story Blue light isnt the only problemAll light is bad. Blue is just worse.From Why We SleepEven a hint of dim light- 8 to 10 lux- has been shown to delay the release of nighttime melatonin in humans. The feeblest of bedside lamps pumps out twice as much anywhere from 20 to 80 lux. A subtly lit living room, where most people reside in the hours before bed, will hum at around 200 lux. Despite being just 1 to 2 percent of the strength of daylight, this new age level of incandescent home lighting can have 50 percent of the melatonin-suppressing influence within the bra in.That sleep hormone melatonin doesnt just immediately flood your system when you flip the light switch off. It takes time. So dim the lights long before youre ready to hit the sack.And make sure your bedroom is darker than an H.P. Lovecraft story when its finally time to sleep.(To learn the science of how to take naps that will make you smarter and happier, click here.)Now everybody knows dark is important when it comes to sleep. But theres a second melatonin trigger that most people dont pay enough attention to Be coolEver try to sleep when its too hot? Its not just icky uncomfortable, but its also telling your brain that its not bedtime.From Why We SleepYour nocturnal melatonin levels are therefore controlled not only by the loss of daylight at dusk, but also the drop in temperature that coincides with the rahmen sun A bedroom temperature of around 65 degrees Fahrenheit (18.3C) is ideal for the sleep of most people, assuming standard bedding and clothing.Your body wants its cor e temperature low when you sleep. So its gotta dump all that heat youre producing. And this is why you often see peoples feet or arms sticking out from under the covers unconscious heat regulation.From Why We SleepThe need to dump heat from our extremities is also the reason that you may occasionally stick your hands and feet out from underneath the bedcovers at night due to your core becoming too hot, usually without your knowing.For super sleep, take a hot bath before bed. It doesnt just relax you it dilates blood vessels, allowing your body to ditch all that extra core warmth. This can boost NREM sleep by up to 15%.From Why We SleepWhen you get out of the bath, those dilated blood vessels on the surface quickly help radiate out inner heat, and your core body temperature plummets. Consequently, you punkt asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.Exercise definitely improves sleep but you dont want to do it within 3 hours of bedtime because - guess what? It raises your core temperature.(To learn 5 secrets from neuroscience that will increase your attention span, click here.)Im guessing you know that drinking a latte and a Red Bull before bed is not a great idea. And you probably heard booze isnt a genius move here either. But theres more to it than that No coffee, no booze and no sleeping pillsIf you want the best sleep possible, you should only use caffeine in the morning or early afternoon.From Why We SleepCaffeine has an average half-life of five to seven hours. Lets say that you have a cup of coffee after your evening dinner, around 730 p.m. This means that by 130 a.m., 50 percent of that caffeine may still be active and circulating throughout your brain tissue.And decaf isnt really decaf. It actually contains 15-30% of the caffeine of a regular cup of coffee. So if you drink three or four cups of decaf after dinner, well, dont be surprised if youre sta ring at the ceiling at 2 AM. (To learn more about the science of coffee, click here.)And, no, alcohol doesnt help you sleep. What it does is actually more akin to anesthesia, which is not real sleep. And because its not the real deal, your brain cant do its memory consolidation work properly.From Why We Sleep those who had their sleep laced with alcohol on the first night after learning suffered what can conservatively be described as partial amnesia seven days later, forgetting more than 50 percent of all that original knowledge.And sleeping pills affect the same receptors in your brain as alcohol. So you get the same results - except their effects on memory are even worse.From Why We SleepNo past or current sleeping medications on the legal (or illegal) market induce natural sleep.Oh, and theres one other teensy-weensy little problem with sleeping pills they dont actually work.From Why We SleepA recent team of leading medical doctors and researchers examined all published studie s to date on newer forms of sedative sleeping pills that most people take. They considered sixty-five separate drug-placebo studies, encompassing almost 4,500 individuals. Overall, participants subjectively felt they fell asleep faster and slept more soundly with fewer awakenings, relative to the placebo. But thats not what the actual sleep recordings showed. There was no difference in how soundly the individuals slept. Both the placebo and the sleeping pills reduced the time it took people to fall asleep (between ten and thirty minutes), but the change was not statistically different between the two. In other words, there was no objective benefit of these sleeping pills beyond that which a placebo offered.Im sure this is going to get me hate mail from Ambien lovers. Emails they wont remember sending, that is.(To learn how to best use caffeine - from a neuroscientist - click here.)So what if all of the above isnt cutting it? What if you have stone cold chronic insomnia? Whats the cutting edge front-line treatment for the most serious of sleep issues?To sleep more sleep lessIf youre only able to sleep 6 hours a night, then restrict yourself to 5. Youll feel like poop the next day and crash hard But then only let yourself sleep 5 hours and 15 minutes. Now you feel like double poop and will be out before your head hits the pillow. So go to 5 hours and 30 minutes And as long as you meet your designated quota, incrementally increase the amount of sleep you allow yourself. No naps.Youll be a zombie for a while but this is actually a core part of what is now quickly becoming the first-line treatment for chronic insomnia CBT-I. The application of cognitive behavioral therapy to sleep issues.From Why We SleepOne of the more paradoxical CBT-I methods used to help insomniacs sleep is to restrict their time spent in bed, perhaps even to just six hours of sleep or less to begin with. By keeping patients awake for longer, we build up a strong sleep pressure- a greater a bundance of adenosine. Under this heavier weight of sleep pressure, patients fall asleep faster, and achieve a more stable, solid form of sleep across the night. In this way, a patient can regain their psychological confidence in being able to self-generate and sustain healthy, rapid, and sound sleep, night after night something that has eluded them for months if not years. Upon reestablishing a patients confidence in this regard, time in bed is gradually increased.(To learn 3 secrets from neuroscience that will help you quit bad habits without willpower, click here.)Okay, hopefully that wasnt too exhausting. (Or maybe its good that it was?) Lets round everything up and learn the most important question to ask your doctorSum upHeres how to sleep betterHave a consistent sleep schedule Yes, that includes weekends. Yes, I understand that you hate me now.Blue light isnt the only problem Dim the lights in the evening. Set the mood. (Barry White music optional.)Be Cool People stick their feet out from under the covers because its good science.No coffee, no booze and no sleeping pills And while Im ruining everything and being a total buzzkill let me add there is no Santa Claus.To sleep more sleep less Dont think of it as CBT look at it as getting revenge on your brain for not letting you sleep.Whats the question you definitely want to ask your doctor before your next procedure?How much sleep did you get last night?The amount of zzzs you get certainly affects your life. But dont forget that how much sleep other people get can affect your life too. Or end it. After a 30 hour shift, residents make 460 percent more errors.From Why We SleepAdditionally, after a thirty-hour shift without sleep, residents make a whopping 460 percent more diagnostic mistakes in the intensive care unit than when well rested after enough sleep. Throughout the course of their residency, one in five medical residents will make a sleepless-related medical error that causes significant, liable h arm to a patient. One in twenty residents will kill a patient due to a lack of sleep.But hopefully you wont be seeing a doctor anytime soon because youll be in tip-top shape due to all that glorious shut-eye youre getting.And this is the one post where if you fell asleep while reading it, well, Im not offended.Thisarticleoriginally appeared atBarking Up the Wrong Tree.This is how to sleep better 5 secrets from neuroscienceIll bet youre not getting enough sleep. Honestly, Im kind of cheating - its a pretty safe bet.From Why We SleepTwo-thirds of adults throughout all developed nations fail to obtain the recommended eight hours of nightly sleep.And thats bad. Really bad Yes, this is the part where I lecture you on how horrific bad sleep habits are. I promise to make it as quick and terrifying as possible, okay?From Why We SleepRoutinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lif estyle factor determining whether or not you will develop Alzheimers disease. Inadequate sleep- even moderate reductions for just one week- disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure. Fitting Charlotte Bronts prophetic wisdom that a ruffled mind makes a restless pillow, sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.So if youre fond of saying, Ill sleep when Im dead, well, that may be happening a lot faster than you anticipated.But I know youre fine. You dont feel tired. Or youve taught yourself to get by on less sleep. Or you have mutant powers. Nope. Truth is youre too tired to realize how tired you are. Youre like a drunk shouting, GIMME THE KEYS I CAN DRIVE IM FINEFrom Why We Sle epWhen participants were asked about their subjective sense of how impaired they were, they consistently underestimated their degree of performance disability.Which is probably why vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.You need eight hours. The National Sleep Foundation and the Centers for Disease Control and Prevention both recommend 7 to 9 hours - but after 10 days of 7 hours your brain is mush whether you realize it or not. So get 8.From Why We SleepAfter being awake for nineteen hours, people who were sleep-deprived were as cognitively impaired as those who were legally drunk After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours.Lets not forget sleep deprivation is routinely used as a tor ture method. And we do this to ourselves. Voluntarily. (Ive moved on to waterboarding myself. I like a challenge.)But, seriously, if two-thirds of people have this problem then we need some real answers from a real expert Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. Hes been a sleep consultant for the NBA, the NFL, Pixar and a bunch of other places your mom would be really impressed by.His New York Times bestselling book is Why We Sleep Unlocking the Power of Sleep and Dreams.Were gonna explode some myths, review the science and get some great tips on how to sleep better - along with the best way to implement them.Lets get to it So why do we need sleep anyway?On the surface, from an evolutionary perspective, sleep makes absolutely zero sense. You cant gather food, find a mate, socialize or do anything useful while youre out cold. And youre vuln erable to predators.Yet every animal that has a lifespan of more than a few days sleeps or performs a sleep-like activity. So obviously something pretty darn important is going on. Actually, a lot of important stuff Sleep is essential for memory and skill development. Cheat yourself on zzzs and learning drops as much as 40%. Yeah, thats the difference between an A+ and an F.From Why We SleepWhen we compared the effectiveness of learning between the two groups, the result was clear there was a 40 percent deficit in the ability of the sleep-deprived group to cram new facts into the brain (i.e., to make new memories), relative to the group that obtained a full night of sleep.Sleep is also a built-in therapist, emotionally working out the issues youre dealing with while youre out cold.From Why We SleepREM-sleep dreaming offers a form of overnight therapy. That is, REM-sleep dreaming takes the painful sting out of difficult, even traumatic, emotional episodes you have experienced during the day, offering emotional resolution when you awake the next morning Thats not too shocking - weve all been moody after a night of little rest. But what you probably dont know is that sleep also helps you deal with the emotions of others. Less slumber means less emotional intelligence.From Why We SleepBy removing REM sleep, we had, quite literally, removed participants levelheaded ability to read the social world around them.Nobody has ever told you to stay awake on a problem. And theres a good reason that sleep on it is a phrase that exists not only in English, but in numerous languages. Next time your Swahili-speaking friend needs to come up with a creative solution to a tricky challenge, tell them to kulala juu ya tatizo.From Why We SleepThings were very different for those participants who had obtained a full night of sleep- one dressed with late-morning, REM-rich slumber. Almost 60 percent returned and had the ah-ha moment of spotting the hidden cheat- which is a threefold d ifference in creative solution insight afforded by sleepAnd from a health perspective, sleep is the after hours cleaning crew. You make quite a mess in your grey matter with all that thinkin you do all day. Without the janitor to sweep up those amyloid dust bunnies you have a much higher chance of developing Alzheimers.From Why We SleepWithout sufficient sleep, amyloid plaques build up in the brain, especially in deep-sleep-generating regions, attacking and degrading them getting too little sleep across the adult life span will significantly raise your risk of developing Alzheimers disease.And downtime makes you sexy. Yeah, research shows beauty sleep is real.(To learn more about the science of a successful life, check out my bestselling book here.)Alrighty sleep-deprived bad. Lots-of-sleep good. So if youre only going to do one thing to improve your nightly slumber, what should it be?Have a consistent sleep scheduleGo to bed at the same time every night. Wake up at the same time e very day. Its crucial.From Why We Sleep if you can only adhere to one of these each and every day, make it going to bed and waking up at the same time of day no matter what.Dont just set an alarm to wake up - set an alarm for bedtime. Build yourself a good pre-sleep routine where you wind down at the same time every night. And if you can get someone to read you a bedtime story, all the better.(To learn the seven-step morning ritual that will make you happy all day, click here.)Youre consistent and ritualized. Great. So lets talk about that thing you hear mentioned constantly blue light. How your smartphone and iPad screens are teaming up to turn you into an insomniac. Thing is, thats only half the story Blue light isnt the only problemAll light is bad. Blue is just worse.From Why We SleepEven a hint of dim light- 8 to 10 lux- has been shown to delay the release of nighttime melatonin in humans. The feeblest of bedside lamps pumps out twice as much anywhere from 20 to 80 lux. A subt ly lit living room, where most people reside in the hours before bed, will hum at around 200 lux. Despite being just 1 to 2 percent of the strength of daylight, this ambient level of incandescent home lighting can have 50 percent of the melatonin-suppressing influence within the brain.That sleep hormone melatonin doesnt just immediately flood your system when you flip the light switch off. It takes time. So dim the lights long before youre ready to hit the sack.And make sure your bedroom is darker than an H.P. Lovecraft story when its finally time to sleep.(To learn the science of how to take naps that will make you smarter and happier, click here.)Now everybody knows dark is important when it comes to sleep. But theres a second melatonin trigger that most people dont pay enough attention to Be coolEver try to sleep when its too hot? Its not just icky uncomfortable, but its also telling your brain that its not bedtime.From Why We SleepYour nocturnal melatonin levels are therefore co ntrolled not only by the loss of daylight at dusk, but also the drop in temperature that coincides with the setting sun A bedroom temperature of around 65 degrees Fahrenheit (18.3C) is ideal for the sleep of most people, assuming standard bedding and clothing.Your body wants its core temperature low when you sleep. So its gotta dump all that heat youre producing. And this is why you often see peoples feet or arms sticking out from under the covers unconscious heat regulation.From Why We SleepThe need to dump heat from our extremities is also the reason that you may occasionally stick your hands and feet out from underneath the bedcovers at night due to your core becoming too hot, usually without your knowing.For super sleep, take a hot bath before bed. It doesnt just relax you it dilates blood vessels, allowing your body to ditch all that extra core warmth. This can boost NREM sleep by up to 15%.From Why We SleepWhen you get out of the bath, those dilated blood vessels on the surfa ce quickly help radiate out inner heat, and your core body temperature plummets. Consequently, you fall asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.Exercise definitely improves sleep but you dont want to do it within 3 hours of bedtime because - guess what? It raises your core temperature.(To learn 5 secrets from neuroscience that will increase your attention span, click here.)Im guessing you know that drinking a latte and a Red Bull before bed is not a great idea. And you probably heard booze isnt a genius move here either. But theres more to it than that No coffee, no booze and no sleeping pillsIf you want the best sleep possible, you should only use caffeine in the morning or early afternoon.From Why We SleepCaffeine has an average half-life of five to seven hours. Lets say that you have a cup of coffee after your evening dinner, around 730 p.m. This means that by 130 a.m., 50 pe rcent of that caffeine may still be active and circulating throughout your brain tissue.And decaf isnt really decaf. It actually contains 15-30% of the caffeine of a regular cup of coffee. So if you drink three or four cups of decaf after dinner, well, dont be surprised if youre staring at the ceiling at 2 AM. (To learn more about the science of coffee, click here.)And, no, alcohol doesnt help you sleep. What it does is actually more akin to anesthesia, which is not real sleep. And because its not the real deal, your brain cant do its memory consolidation work properly.From Why We Sleep those who had their sleep laced with alcohol on the first night after learning suffered what can conservatively be described as partial amnesia seven days later, forgetting more than 50 percent of all that original knowledge.And sleeping pills affect the same receptors in your brain as alcohol. So you get the same results - except their effects on memory are even worse.From Why We SleepNo past or cu rrent sleeping medications on the legal (or illegal) market induce natural sleep.Oh, and theres one other teensy-weensy little problem with sleeping pills they dont actually work.From Why We SleepA recent team of leading medical doctors and researchers examined all published studies to date on newer forms of sedative sleeping pills that most people take. They considered sixty-five separate drug-placebo studies, encompassing almost 4,500 individuals. Overall, participants subjectively felt they fell asleep faster and slept more soundly with fewer awakenings, relative to the placebo. But thats not what the actual sleep recordings showed. There was no difference in how soundly the individuals slept. Both the placebo and the sleeping pills reduced the time it took people to fall asleep (between ten and thirty minutes), but the change was not statistically different between the two. In other words, there was no objective benefit of these sleeping pills beyond that which a placebo offere d.Im sure this is going to get me hate mail from Ambien lovers. Emails they wont remember sending, that is.(To learn how to best use caffeine - from a neuroscientist - click here.)So what if all of the above isnt cutting it? What if you have stone cold chronic insomnia? Whats the cutting edge front-line treatment for the most serious of sleep issues?To sleep more sleep lessIf youre only able to sleep 6 hours a night, then restrict yourself to 5. Youll feel like poop the next day and crash hard But then only let yourself sleep 5 hours and 15 minutes. Now you feel like double poop and will be out before your head hits the pillow. So go to 5 hours and 30 minutes And as long as you meet your designated quota, incrementally increase the amount of sleep you allow yourself. No naps.Youll be a zombie for a while but this is actually a core part of what is now quickly becoming the first-line treatment for chronic insomnia CBT-I. The application of cognitive behavioral therapy to sleep is sues.From Why We SleepOne of the more paradoxical CBT-I methods used to help insomniacs sleep is to restrict their time spent in bed, perhaps even to just six hours of sleep or less to begin with. By keeping patients awake for longer, we build up a strong sleep pressure- a greater abundance of adenosine. Under this heavier weight of sleep pressure, patients fall asleep faster, and achieve a more stable, solid form of sleep across the night. In this way, a patient can regain their psychological confidence in being able to self-generate and sustain healthy, rapid, and sound sleep, night after night something that has eluded them for months if not years. Upon reestablishing a patients confidence in this regard, time in bed is gradually increased.(To learn 3 secrets from neuroscience that will help you quit bad habits without willpower, click here.)Okay, hopefully that wasnt too exhausting. (Or maybe its good that it was?) Lets round everything up and learn the most important question t o ask your doctorSum upHeres how to sleep betterHave a consistent sleep schedule Yes, that includes weekends. Yes, I understand that you hate me now.Blue light isnt the only problem Dim the lights in the evening. Set the mood. (Barry White music optional.)Be Cool People stick their feet out from under the covers because its good science.No coffee, no booze and no sleeping pills And while Im ruining everything and being a total buzzkill let me add there is no Santa Claus.To sleep more sleep less Dont think of it as CBT look at it as getting revenge on your brain for not letting you sleep.Whats the question you definitely want to ask your doctor before your next procedure?How much sleep did you get last night?The amount of zzzs you get certainly affects your life. But dont forget that how much sleep other people get can affect your life too. Or end it. After a 30 hour shift, residents make 460 percent more errors.From Why We SleepAdditionally, after a thirty-hour shift without sleep , residents make a whopping 460 percent more diagnostic mistakes in the intensive care unit than when well rested after enough sleep. Throughout the course of their residency, one in five medical residents will make a sleepless-related medical error that causes significant, liable harm to a patient. One in twenty residents will kill a patient due to a lack of sleep.But hopefully you wont be seeing a doctor anytime soon because youll be in tip-top shape due to all that glorious shut-eye youre getting.And this is the one post where if you fell asleep while reading it, well, Im not offended.Thisarticleoriginally appeared atBarking Up the Wrong Tree.

This is how many full time jobs a minimum wage worker needs to live

This is how many full time jobs a tiefpunkt wage worker needs to liveThis is how many full time jobs a minimum wage worker needs to liveAmericas minimum wage system isnt really working. The hard truth is, even with the recent increase issued by The Raise The Wage Act of 2017, the current rate doesnt effectively cover the rent anywhere in the US. To rent a modest one bedroom apartment in this country a part would need to earn a minimum of $17.90 an hour, and $22.10 an hour to secure a two bedroom apartment. These figures come courtesy of the annual report published by the National Low Income Housing Coalition. The federal government mandated a national minimum wage of $7.25 an hour, has been officially succeeded by 29 states in America. Unfortunately, these rates rarely proffer stable incomes for low wage earners in the U.S, as The NLHC reports that it would actually take more than three times the federal minimum wage to meet the national housing wage for a two bedroom apartment. The national housing crisis The National Low Income Housing Coalition has been surveying minimum wage and housing costs for nearly three decades now. Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreOur rental housing needs have worsened considerably over the past 30 years, leaving housing out of reach for millions of low-wage workers, saidDiane Yentel, president and CEO of the National Low Income Housing Coalition in a press statement.Last years report went on to reveal that there are only five states wherein minimum wage employees can afford a one bedroom apartment Arizona, California, Colorado, Oregon, and Washington, all of which employ rates that exceed the federal minimum of $7.25. The rest of the country doesnt fare as successfully, as millions of minimum wage workers are being forced out of their apartments by rising housing costs enstated all across the nation. More than 11 million familie s dedicate more than half of their small incomes to rent and utilities. Most housing advocates suggest spending no more than 30% of your income on housing to avoid succumbing to debt.Clearly the country is in the grip of a pervasive affordable housing crisis affecting rural, urban and suburban communities alike, she said.The Coalitions newest report, which was published just this past Tuesday offers a sobering insight into the impractical standards placed on low-income earners. In order to afford a two-bedroom apartment, a Florida minimum wage worker earning $8.46 a week would have to work 108 hours a week or take on nearly three full-time jobs. Mind you, the average two-bedroom apartment in Florida is about $1, 133 a month.The Tampa Bay Times, recently covered the Coalitions latest release, highlighting the tragedy of the failed system by detailing the experiences of several local low wage earners. First there was Ashley East, a 33-year-old single mother of three that makes $10 an hour as a housekeeper. She and her three children are forced to share a two bedroom apartment with Easts mother, as a more suitable living situation is beyond her grasp on her current wage, and a second job would certainly mean even less time with her young children. Or take Jeffrey Jones, a cancer-stricken man that is forced to sleep on a concrete floor every night because his wage has made it impossible to secure proper housing.Currently, Jones is one of the nearly 1,800 people awaiting section 8 housing from the Tampa Housing Authority, alongside the 22,000 denizens awaiting subsidized housing.

10 High-Paying Jobs You Can Get Without a College Degree

10 High-Paying Jobs You Can Get Without a College Degree10 High-Paying Jobs You Can Get Without a College DegreeAre you landseeking a high paying job, but dont want to invest in a four-year or graduate degree? You dont need to have a college degree to get a good job. There is a new kind of job that emphasizes skills over education and work experience. New collar jobs, also known as middle skill jobs, are those that require certainhard skills, but do not necessarily require a four-year college degree (or an extensive work history). Often, employees can get the skills they need for the job through vocational training, a certificate program, an apprenticeship, or a two-year degree program.These skill-based jobs can be found in a variety of industries. They are particularly common in healthcare, information technology (IT), and manufacturing. Hospitals, state governments, schools, manufacturers, IT companies, and other organizations have begun to search for employees with the right skill s, rather than the right degree. Some companies even offer paid training programs for job candidates, which are similar to apprenticeships.Here is a list of ten of the top new collar jobs. These are jobs that do not require a four-year degree, offer good salaries, and are in high demand. Read the descriptions of each job, and see which new collar job is right for you. 01Computer ProgrammerErik Von Weber / Stone / Getty ImagesBelow is a list of new collar jobs, including those described above. The list is organized by industry. Look through the list and see if there is a new collar job that is right for you.New CollarHealthcare JobsCardiovascular TechnicianCardiovascular TechnologistDental HygienistDiagnostic Medical SonographerMedical Records and Health Information TechnicianOccupational Health/Safety SpecialistOccupational Therapy AidePharmacy TechnicianPhysical Therapy AideRadiologic TechnicianRadiologic TechnologistsRespiratory TherapistsSurgical TechnologistNew Collar IT jobsBus iness Intelligence AnalystCloud AdministratorComputer Network ArchitectComputer ProgrammerComputer Security AnalystComputer Support SpecialistComputer Systems EngineerCybersecurity ArchitectDatabase AdministratorsInformation Security AnalystNetwork AdministratorNetwork SupportService Delivery AnalystServer TechnicianSoftware DeveloperSoftware EngineerSoftware Quality Assurance AnalystSoftware Quality Assurance TesterSystems SupportTechnical Sales AssistantWebmasterNew Collar Manufacturing JobsBlender/Mixer OperatorCAD DrafterChemical OperatorCNC OperatorCNC ProgrammerComputer-Controlled Machine Tool OperatorElectrical/Electronics RepairerElectromechanical and Industrial Engineering TechnicianGrinder/SharpenerMachinistManufacturing Machine OperatorManufacturing Production TechnicianMolding/Casting WorkerPlant OperatorPrinting Press OperatorProduction SupervisorQuality Control InspectorSecurity ManagerTool-and-Die MakerWarehouse SupervisorWater Treatment SpecialistManufacturing Machin e OperatorManufacturing Production TechnicianPress Brake OperatorWater Treatment SpecialistWelder/SoldererMore Jobs Best Jobs Without a Four-Year Degree Best Jobs for Community College Graduates

Gossip, Lies and Things to Put on Resume

Gossip, Lies and Things to Put on Resume Ok, I Think I Understand Things to Put on Resume, Now Tell Me About Things to Put on Resume However much or what type of work experience youve got, theres a resume format that is likely to make your qualifications shine. Notice how the example resumes are extremely specific when it has to do with technical skills. You must commit time into each application and be sure that your resume is tailored to every employer and the job which youre applying to. Taking the opportunity to work on your resume is essential. The discipline of information technology gets more important daily. You are able to mention your upcoming education plans too. For instance, if your education history isnt specifically associated with the job, put it toward the conclusion of your resume, behind the info thats associated with the job. For more ideas on the best way to strengthen your program, take a look at our education and teaching resumes. Employers like to re alize that you have work experience of some sort, at least. Whether youre searching for your very first job or your next one, you want a resume that shows employers that youre a skilled professional. Take a look at our 8 job skills you need to have page to find some of the things which employers are commonly searching for. The solution is it is dependent on your LinkedIn profile and resume. The area of business is huge and theres a great number of positions out there in it. If youre attempting to acquire work in accounting or finance you require averystrong resume. Real estate is quite a lucrative industry so its obviously a competitive one. If you would like to catch the interest of the hiring manager, you need to give them what they want. Even in the event that youve never held an official job, its still true that you have life experience thats applicable to the work search. An einstellungsgesprch may also be needed to land the job, but a resume is imperative to begin the p rocedure. The issue is, each job differs and what each hiring manager is searching for is different. Resume is a sort of document utilized by individuals that are seeking for employment. Very good resumes show as opposed to tell. Resume objectives are from time to time thought to be the old schooltype of resume. Resume objectives can be somewhat controversial. The LinkedIn URL ought to go in the header along with the remainder of your contact details. Below, you will locate a list of resume examples that may assist you with your work search. Ladders best resume templates are certain to provide you an advantage in your job search. Employing a resume template is now an acceptable and smart practice for several explanations. The Little-Known Secrets to Things to Put on Resume You also have to speak about past experience. You may have a foundational resume that compellingly articulates the main info, states Heifetz, but you need to alter it for each opportunity. Unless you happen to be a graphic designer looking for employment, theres no need to over think the plan of your one-pager. Be certain the skills are related to the job that you desire. If you wish to showcase your organization skills, obtaining a tightly structured resume certainly helps. An excellent internship resume is tailored especially for the job which you desire. Generally, you will want to pick the most important accomplishments, but also ensure they are related to the opening. Studying resumes of individuals who hold, or have held the kind of job that youre pursuing, is also beneficial. The Fundamentals of Things to Put on Resume Revealed All you need to do is point and click. Most folks look at writing a resume as just something youve got to do to have a job. If youre thinking about how to create a resume, youre in the proper spot The issue is, a great deal of people dont see it like an art formrather an obligation. You want to not just catch the hiring managers eyeyou should make sure they look over your stellungnahme and say Whew Well, regardless of what stage youre in your career, youre likely to should understand how to make a resume for a job interview and we will demonstrate how Your job (while youre attempting to find a job) is to be certain you fit what theyre searching for. The challenge of being a true student trying to find a job tends to be an absence of prior job experience.

The Unknown Details Into Darnell Resume Writing Most People Do Not Know About

The Unknown Details Into Darnell Resume Writing Most People Do Not Know About Who Else Wants to Learn About Darnell Resume Writing? Resume is a kind of document employed by individuals that are seeking for employment. An excellent resume ought to be standard. Once youve reviewed resumes in yur field, peruse resumes across fields to learn how to vary using action verbs and receive a feel for what makes a potent accomplishment statement. If you dont have a lot of experience but have diverse abilities, you may want to look at a combination resume. Learn about the three kinds of skills its possible to highlight and the way you are able to incorporate them into your resume. Resume writing templates are segregated into various types based on the profession and achievements of an individual. When you make an application for a job there are several other candidates who want to find the very same job and submit resume for the exact same. If youre attempting to acquire work in accoun ting or finance you require averystrong resume. Your resume should demonstrate that youre capable of coordinating projects and supervising different employees, together with display your capacity to work with clients. There are lots of basic kinds of resumes used to make an application for job openings. If You Read Nothing Else Today, Read This Report on Darnell Resume Writing Offering free resume reviews is one method to locate clients. Should you need some tips on how to craft the very best healthcare resume for your specific field, take a look at our samples and the accompanying writing guides. Developing a group resume is an enjoyable approach to help team members build far better rapport and appreciate one anothers qualities and experiences. Everything in your resume needs to be simple to read and simple to comprehend. New Ideas Into Darnell Resume Writing Never Before Revealed Resume writing samples provided will offer you a peek into the type of resume you desire to have according to your profession. Resume length usually is based on the quantity of experience youve got. If you need assistance figuring out the best way to do so, take a look at our office worker resume samples and expert writing tips. Resumes are rather important since it bears a work seekers background information that would help them to find the job he or shes applying for. On the flip side, functional resumes are generally used by fresh graduates or those who have less experience but want to grab the work vacancy. What the In-Crowd Wont Tell You About Darnell Resume Writing There are 3 distinct means by which you can organize your resume. Understanding how to tailor your resume will obviously offer you an advantage. Each resume format has their own set of benefits and disadvantages for various kinds of job seekers, so make sure to select wisely. Luckily, there are many resume writing examples available that may supply the guidance you should receive your foot in th e door. A cover letter gives you the ability to introduce yourself in your own words and fashion. Writing a strong application is a challenging procedure and we would like to make it simpler. Resume writing is extremely important. You may also Book Writing Template. Darnell Resume Writing No Longer a Mystery If youre unhappy with the finished document supplied in the Word format, we will rewrite it free of charge. Resume writing formats consist of whole collection of categories of profession to pick the most suitable format. If you wish to create a perfect resume, you must use the best templates and advanced layouts to create your resume mora impressible. Therefore, using resume writing templates that provide sequential writing format will allow you to get noticed.

Job-Search Resources for the Recent Grad

Job-Search Resources for the Recent GradJob-Search Resources for the Recent GradExplore these zugreifbar assets to uncover additional job opportunities.If youve been following me on Twitter or Facebook, or reading my weekly column, youve heard me talk about the concept of harnessing the power of three. Basically this means that you should use multiple methods to uncover job leads both hidden and published in the marketplace.I encourage seasoned professionals to do three things search for and apply to online listings, leverage their social and professional networks, and actively reach out to recruiters. If youre a recent graduate, you dont need to create a recruiter outreach strategy. Instead, your time is best spent with a two-prong strategy that consists of pursing online job postings and cultivating a professional network that will help you throughout your entire career.Recently weve cleaned up your online presence, crafted a great resume that speaks to your job goals and discuss ed job application best practices to bypass the infamous job-search black hole. Now that all your personal branding materials are put together, I want to shift our focus to finding as many relevant job leads as possible.This week the focus is on using online resources and mobile technology to find online job postings. Below is a list of different avenues you can take to uncover additional job opportunities.Industry trades associationsOnce youve decided on a specific trade or industry, its important to immerse yourself in that world. Research online, ask your professors, and speak to people in your target industry to identify professional associations and online publications that are relevant to your goals. Often both of these resources will have a spot on their websites dedicated to relevant jobs. For example, you might subscribe to AdvertisingAge or join the American Marketing Association (AMA) to gather more job leads.Your alma materMost colleges offer access to job listings afte r youve graduated. Take advantage of these free resources Create an account with your schools online job board and upload your new resume. Additionally, check out the alumni section of their site for extra career resources.GoogleYep, thats what I said. Dont discount a good old-fashioned Google search, such as job boards for healthcare, to identify niche boards where you can zulauf a more specific keyword search for opportunities, and where relevant recruiters may be looking for your profile. You can also search for entry-level job boards to uncover resources like CareerRookie and Wetfeet.LaddersThere are a number of job boards out there, so Im assuming youre already familiar with the job aggregators like Indeed and SimplyHired. Another great resource for recent grads is Ladders. Previously a service for high-level professionals, we opened our doors to all career-driven professionals almost two years ago. Create a profile on our site and start receiving job matches that align with y our background and goals. You can also download our free app, Job Search by Ladders, to access new listings on the go and size up your competition with our competitive analysis tool, Ladders Scout.Social mediaPut your Twitter accounts and Pinterest boards to good use in your job search Start following companies, recruiting agencies and other career resources on Twitter theyll often use their Twitter handles to blast out job listings. To get started, search for people with the terms Jobs or Careers or search by popular Twitter hashtags. More and more companies are also using Pinterest to anzeigegert their positions and show off their company culture. Run similar searches on Pinterest for Pinners with Careers in the title.Give these resources a try and I guarantee youll find more jobs that are relevant to your goals and background. Next week, well tackle networking as a means to find additional job leads and improve your chances at landing your dream job.

5 Types of LinkedIn Summaries

5 Types of LinkedIn Summaries5 Types of LinkedIn SummariesThere are over 530 million LinkedIn profiles spanning over 200 countries. It is extremely easy to get lost in such a large crowd. The importance of having a targeted LinkedIn summary is now more important than ever. If you are looking to target your audience the right way, we offer these five types of LinkedIn summaries to help you do it.Do notlage write just another boring LinkedIn summary that people ignore. Make sure it connects with the people you need to network with.1. Personality summaryThis type of summary targets an audience looking for people with soft skills. The verstndigung im strafverfahren is here...You do not have lots of experience and you still need to network. So, you have to show your personality. People will be learning more about what you are more than what you do or have done.These types of summaries are great for those looking to make lots of connections. After all, you are showing others that you need to networkand with 500 million profiles on LinkedIn, there are bound to be many others like you.2. Mission summaryYou are a person on a mission and your LinkedIn summary is going to let people know exactly what that mission is Start off with a broad description of what you do. Then, get more and more specific as your summary continues, almost as if you were at the podium giving a speech about your mission in your career. These summaries are great for engaging a wide variety of people. Essentially, you are telling a story about the brand known as You. Your brand is telling a story to the entire world about what you plan to do and how you will contribute value to any company.3. Short and sweet summaryThe summary that shows you are not one to mince words. You get to the point. You explain what you do. And then, you are done. *mic drop* These summaries are great for job seekers because of the keyword usage combined with the high amount of recruiters on LinkedIn who use it to screen job candidates. If you are entrenched in a job search and have years of experience, this summary is a good idea.4. The mix summaryAs you would expect, this is a summary that combines your mission with your personality. These types of summaries are more human and conversational. If you have ever been to a face-to-face networking event and started talking about yourself, chances are you were talking out loud about your mission and people saw your personality while you did it.You can imagine the short and sweet summary would sound strange if spoken out loud to another person. Telling people your mission and personality is a great way for them to see the real you.5. Accomplishments summaryThe slightly brag-adocius summary actually goes over quite well with those seeking job candidates who know how to execute a strategy. Recruiters enjoy these summaries because they get to the point while mentioning results and explaining why you deserve to be hired anywhere. If you know you have lots of qua ntifiable results in your career, do not be shy. An accomplishments summary will not make you look arrogant. It will display that you know what you want and know how to get it

This is the reason Millennials are getting divorced less

This is the reason Millennials are getting divorced lessThis is the reason Millennials are getting divorced lessMillennials are responsible for the downfall of so many once-loved things napkins, beer, cereal, face-to-face contact, etc., And now it seems they are killing divorce rates, as in they are actually better at staying married than than the generations that proceeded them.According to a new study by the University of Maryland, the U.S. divorce rate dropped 18% between 2008 and 2016. Researcher and professor Philip Cohen finds that a 35-year-old today is more likely to hit his or her fifth wedding anniversary than a 35-year-old in 2008.Young women are driving this trendThe main reason for this?The overall drop has been driven entirely by younger women, Cohen wrote. He wrote in the paper, women are now more likely to be in their first marriages, more likely to have BA degrees or higher education, less likely to be under age 25, and less likely to have own children in the househo ld. Its also interesting because divorce is more accepted than it was even 30 years ago as is living together but not being married.To look at the divorce rate Cohen compared the number of divorces to married women and found the 8% decrease. And the drop is more prevalent for those under 45 while the Boomer generation (over 45) continues to divorce at higher rates.