HOW MUCH SLEEP DO YOU REALLY NEED?

HOW MUCH SLEEP DO YOU REALLY NEED?


Students who stay up late perform worse at school the next day: I have previously written about the influence of sleep on the human brain. A lack of sleep can cause you to mix together different memories which do not occur together. In young adults, sleep also affects the ability to learn new procedures. The benefits of sleep naturally lead to speculation that sleep can help older adults prevent the cognitive decline that aging brings. It has been observed that older adults who suffer from insomnia fall faster than those who do not. Another possibility is that a regular sleep during the life associated with fewer problems.


A paper published by Michael Scullin and Donald Bliwise in the January 2015 issue of Perspectives on Psychological Science tried to find out what is going on. They conducted a massive meta-analysis. (A meta-analysis overlooks the many published studies in a field of inquiry to investigate what really seems to be happening in an area.)
There are many ways to sleep and study their impact on thinking and aging. Some studies make use of self-reports of the quality of sleep and measurement of the cognitive performance. Some of these self-report studies looking at people of different ages. They investigate the relationship between the quality of sleep people get at a point in time and their performance later on.


Other studies use different measures of sleep. Some make use of an
actigraphy device with the name, which measures whether the person is moving. (The Fitbit is a kind of actigraph.) For long periods without movement signals are good (but not perfect) when a person sleeps. Still other studies have measured physiological aspects such as brain waves so that it is possible to tell the level people sleep and what sleep phase they are in. Finally, there are experimental manipulations sleep, such as sleep deprivation studies and some other forms of studies.


There are many interesting findings in this paper, and it’s worth giving consideration in order to be adept with how sleep affects our thinking capabilities.

Here are a few highlights:


First, to improve the relationship between sleep and thinking, as our thought earlier in life appears stronger and later becomes weaker. A goo
d night’s sleep helps young adults learn better the next day. Sleep also helps to consolidate young adults (or fixed) memories of the day more than it helps older adults. Middle-aged adult shows smaller effects of sleep and learning, and older adults have almost no relationship between sleep and learning at all.


Sleep deprivation studies has the same implication. This study (sleep deprivation) ensnares and retards our Intelligence quotient generally, but its effect is stronger in younger adults and far worse in seniors.


Of course, some of the problems with the study of sleep in older adults are that older people generally need less sleep compared to younger adults and older adults who get the most sleep are the sick ones or those having one challenges or another. However, these results suggest that the amount of sleep that older adults get at that stage of life is not a cause of cognitive decline.

A point of focus is the fact that the amount of sleep one gets in the middle age affects his or her cognitive health in old age. The longitudinal studies are particularly useful for this work. As adults get regular sleep of about 8 hours in their 40s and 50s, they show fewer signs of cognitive problems, such as senile dementia as they get older.


Putting all this together, it seems that sleep is very important for the current cognitive performance in younger people, and that sleep helps cut down brainstorming as we get older. Sleeping in middle-aged adults is still important, however,
because a good sleep habits in middle age are associated with better mental health in later life.

Sleep and Why you need to get more of it

This is the first installment of our special series this week about sleep. Please check back again for more information.

What is sleep?


Physiological sleep is a complex process of restoration and renewal for the body. Scientists still do not have a definitive explanation as to why people need sleep. However, we do know that sleep is not a passive process or an act of putting off body functions; sleep is in integral part of many physiological processes, including the processing of experiences and ability to recall. The essentially of sleep can not be over emphasized, not only for man but for virtually all animals.


The importance of sleep is underlined by the symptoms experienced by people who suffer from sleep problems. People who suffer from sleep disorders do not get adequate or restorative sleep, and sleep deprivation has one form of disorder or another, either physically or emotionally.


What is causes the body to sleep?


Sleep is influenced by circadian rhythms (regular body changes mental and physical characteristics that occur in the course of about 24 hours). These are governed by the brains neurons that respond to light, temperature and hormones, and other signals and include the biological clock of the body. This clock helps regulate the “normal” waking and sleeping cycles. Disruption of these cycles can make people drowsy or sleepy; sometimes people want to be awake.

For many of us, sleep is the sweet balm that soothes and restores us after a long day and play. But for those for whom sleep is elusive or otherwise agitated, the problem is much more fraught. Most people, at some point experience difficulty in sleeping.

Others, parasomnias like sleep apnea, nightmares, narcolepsy, and sleep paralysis are surprisingly common. The good news is that, there are treatments for sleep disorders; with new developments appearing every month.

The Social Costs of Inadequate Sleep


As a result of the constant pull away from sleeping on the needs of daily life is the undercutting of social skills and relationships. This could damage the quality of both personal and professional relationships. It can also undermine trust, teamwork and cooperation that exist between the people at work and within the family units at home. It’s a shocking irony that in striving to meet work and family demands by borrowing from sleep, people are likely weakening the very relationships and connections that are the underlying heart of these requirements.


While acknowledging that compromise, inadequate sleep can hurt family and personal relationships; it can also bear significant benefit at work. I will focus on poor sleep negative influence on the workplace relationships and social behavior. In recent years, there has been a growing scientific interest in the effects of sleep in the workplace relationships, and behavior. While there is much for us to learn, we develop a better understanding than ever before about how bad sleep can disrupt and undermine individual and collective behavior:


• Emotional re-activity. Lack of sleep increases emotional re-activity, which makes people hot-tempered, quick to judge, and more emotionally volatile. Insomnia makes people less adept at managing their emotions at work. One study examined the medical residents and sleep deprivation found a direct negative impact on their ability to control their emotions had. Low on sleep residents reacted with more negativity to interruptions during their workdays. There also appear less positive reactions to events that helped to meet their work-related goals.


• Teamwork. A growing body of research specifically looked at how sleep loss effects team performance. Studies have shown that sleep deprivation hurts team decision-making time, accuracy, and problem solving. Some research has a group effect, where employees work in teams, fewer sleep-related declines in the performance was identified by individuals working separately. Although this may be the case, in some circumstances, it is becoming increasingly clear that teamwork suffers when employees are not getting enough sleep.

• Empathy. Insomnia interferes with our ability to process emotional information, as well as our ability to accurately tell other people’s feeling. For lack of sleep, we are less attuned to how others feel, and much more likely to miss the signals that we would take other important information that fuels constructive relationships. Poor sleep weakens our empathy, the capacity of putting ourselves in someone else’s shoes, to imagine the feelings of others, and pay full attention to their views. In the workplace, the lack of these key-skill components of emotional intelligence interferes with our working with others, cooperation and trustworthiness. Lack of adequate sleep not only affects our empathy level at work but also in personal relationships with employees.

TURMERIC: A SPICE AND A MEDICINE

Ever wondered what gives the curry you eat on Indian food night its bright color? Turmeric, the bright yellow spice traditionally named the ‘Indian saffron’ owing to its color, has been an important component of dyes, textiles, butters, cheeses, condiments and, surprisingly, medicines since a long time. The peppery and slightly bitter spice comes from the turmeric plant, Curcuma longa, whose roots are often used to extract a chemical called curcumin, and is a known antioxidant with incredible anti-inflammatory properties.

Throughout Chinese and Indian history, turmeric has been a part and parcel of the medicine industry because of its healing and remedying characteristics. From toothaches to jaundice, including this simple spice in your everyday diet can help you prevent as well as treat yourself of several common health conditions.

There have been several studies that evaluated the effect of various anti-inflammatory compounds. As stated in the Oncogene journal, it has been found that with the least amount of negative side effects turmeric is the most potent against chronic inflammations occurring throughout the body. Even better than over the counter drugs such as aspirin.

A 2006 University of Arizona study examined the effectiveness of turmeric on rodents which had been injected with on set rheumatoid arthritis strains. It was observed that the antioxidant significantly reduced the symptoms of the disease and also inhibited it from spreading. It also improves and eliminates pain from victims of osteoarthritis when taken with a combination of other herbs regularly.

Curcumin has also been found to be an effective cure for inflammations that attack the bowel such as ulcerative colitis. Through thorough research it has been proved that victims of inflammatory bowel diseases, when given doses of turmeric, displayed much reduced signs of the disease. There was reduced mucosal ulceration and the intestinal walls had started to thin down.

The chemical also tends to work with the gallbladder and stimulates it to produce bile so the process of digestion runs smoothly and efficiently. It is common in Germany for turmeric to simply be prescribed to patients with digestive problems such as bloating, gas or an upset stomach.

Apart from the above mentioned, curcumin has also been known to help in healing from worse and much serious conditions, like neurodegenerative diseases. It is still being researched how the chemical’s anti-inflammatory and circulatory effects may help prevent and treat cases of Alzheimer’s, Parkinson’s, and multiple sclerosis amongst others. Epidemiological studies have shown that in the population of India that uses turmeric frequently in their diet, levels of neurological diseases like Alzheimer’s are extremely low. Curcumin disturbs the production of a myelin destroying protein and protects nerve cells from being permanently damaged.

If that is not enough to convince you of the incredible advantages of consuming turmeric as a common spice, curcumin might also be an agent that prevents you from developing cancer. Experiments show that it inhibits the production of inflammatory enzymes that produce cancerous cells, specifically in the colon. Continuing on this path, it also increases the ability of the liver to detoxify harmful chemicals as it increases the concentration of two very important liver detoxification enzymes and as a result significantly enhances liver function all the while preventing it from damage or inflammation.

It is extremely inexpensive, easy to find, an interesting addition to food and beneficial to almost every organ and system in your body, giving little to no side effects as it goes. Hence, the addition of this simple yet powerful spice can only be a good thing for you and everyone around you. So the next time you have a back ache or feel something brewing in your stomach, instead of grabbing an Advil or an Ibuprofen, look for the bottle of turmeric powder hiding in your cabinet for twice the benefits and half the distaste.

Contributor’s Name: John William

A short Bio

“Team of writers” has the inspiration of Quality writing. Professional individuals from different fields of life completes the team of team writers.Mr. John is a quality, versatile writer specialized in article writing on any niche, blog writing, ebook writing academic writing and many other modes of writing. When it comes to writing Mr John is jack of all trades.  As he is in the field of writing from the last 9 years and has served greater part of the world with his expertise.

Email: teamofwriters1@gmail.com

7 Good reasons to work with a Health Coach

How many times have you thought that if you had help, you would keep your New Year’s resolution? A helping hand would be nice when you’re trying to lose a few pounds, a cohort to make strategic change and transition. That’s 3 great reasons, the most important reason is you owe it to yourself to feel better. If your going through health problems, tired of serial dieting or really ready to make real changes that will improve your quality of life, then you owe it to yourself to talk to take charge and contact Harmony Lifestyle & Wellness, we are here for you. An ear to listen to what you want to do, and guidance to help you create the reality. This article on Yahoo does a great job explaining about health coaches and what to expect.

Contact me for a no cost, no obligation consultation. We can create an ideal program just for you.

 

 

Milk drinks for the dairy free

If you’re looking for a delicious dairy free drink, look no further than Rebel Kitchen! I found their coffee and chocolate milk drinks in Fairway Market and had to try them. Let me tell you, they are amazing! The coffee drink was light and not too sweet, they use coconut milk and dates, the taste is authentic and you cannot taste that it’s not a regular iced coffee. The chocolate milk made with cacao is just the way you want it to be.

From their website: We started Rebel Kitchen in the UK and we’ve been slowly spreading the mylk love around Europe. We’ve now hopped across the pond to our cousins Stateside, bringing with us our adult mylks in Chocolate, Coffee, and Chai flavor. The rebellious journey began in 2010 when Chief  Mylk Man Ben and I launched The A Team Foundation, a charity aimed at helping the nation’s approach to food, health and sustainability.Through Rebel Kitchen we’re showing the industry that you can be a successful brand without sacrificing people’s health to reach your goals – and you can also have fun! We want to support people on their health journey and to be a business that proudly promotes good working ethics and authentic purpose. After all, it’s the journey that’s fun and we need to make sure that we keep it real all the way. ~ Tamara Arbib, Founder & CEO

I say thank you! Give these mylks a try, they do not disappoint.

Pressing the ‘Reset’ button on Time- OR NOT!

Rules For Effective Time Management

 

They say “those who have climbed the ladder to success do not just work ‘hard, hard and
hard’ but work ‘fast, fast and fast’.” That being said, it is not rare that we wish that the clock
supported an extra hour instead of the stale 24, when it comes to us rushing into deadlines.
Yet again we have those who claim to work smart rather than any of the above and still find
time to catch up on that extra cup of coffee with an old friend or that movie you have been
longing to watch. The crux of it all simply boils down to one phenomenon – ‘Effective Time
Management’!

The virtual world if filled with anecdotes on how to manage your time effectively. Here are
some that really fits the box.

1. Learn to say ‘No’!

Whether you are an entrepreneur or a mother who wants to maintain that much needed
balance between family and work, fighting that overwhelming feeling to fit it all in one day;
you need to ‘stop’ pushing yourself that extra mile all the time and channelize your priorities
to the right pattern at the right time. Of cause you don’t want to say no when your son wants
you to be there at his ‘ball game’ and neither do you want deny that client order that you
have been working so hard to bag. But let me say this straight, “It is all right to say NO!” No to
what? – again – chips in ‘priorities’. You want that order, take it, place your terms, schedule a
delivery to another day! Not happening? Fit in the dad, cousin, sibling for your son’s ball
game! Your time, is ‘your’ time – how you fit things in is up to you!

2. Stop Rushing, Real Time is the key.

Popular author and strategists, Brain Tracy maintains that in order to attain success, one must
work in real – time. Pushing things for later will not just add on to that heap of work but will
also result in bottlenecks. So finish that small task that sprang up and don’t push it away for
later and, there, you will actually realize you are doing away with a lot of stress. Doing things
as they appear will help you get noticed, approval as people love to hand over tasks to
those who give them a priority.

3. Create a plan – put ‘REST’ in your priority list!

We all chalk our work schedule, priority lists and things to do plans, but actually end up
leaving out the most important bit – which is – REST! Okay, do not over do it – But having an
hour of two set aside for rest during your day will help you schedule things better. Giving
four hours to work and a half for rest, another two to work, another half for rest. Maintain
this, and you will be surprised how things fall into place. Life is not a marathon to be won –
take things slow, set realistic goals – time your work in real time!

 

4. Don’t Pick up Tasks by the 80/20 Rule:

You can earn a thousand bucks by doing tasks in bulk in a short span, that is 80% effort and
20% gain. But on the flip side, you can earn a thousand bucks by doing sensible things,
spread out over a decent time frame, without making a run towards the deadline. Obviously,
the latter sounds more promising and much more productive. So do not drool over making
that fast buck and loosing your sanity in the process of performing the task. Instead, adopt a
scheduled approach, picking up things that make more sense.
So stop fretting, schedule your time giving priority to yourself and that is enough to give
those stress muscles a break.

DECLUTTERING MADE EASY!

OUR PATH TO EFFICIENT ORGANIZATION- the home office edition.

Some people tend to enjoy a routine that requires them to wake up at a regular hour in the morning and travel all the way up to their employer’s lair for work. On the other end, some dedicate part of their home as a working space either because they work from home, or because they prefer a specialized area with their office necessities in immediate reach to put in extra hours for a 9-to-5 job, over your average and quite uncomfortable desk.

But those thinking they can get off easy by simply pushing a set of shelves and a desk against a wall in an abandoned corner of their house are, unfortunately, mistaken. Even if you do not use your office as often as one might, if not cleaned out and organized on a regular basis, you may soon find yourself sitting on the floor untangling wires while simultaneously worrying about that mile high stack of papers toppling over at any moment.

Fortunately, we’ve got you covered. Keep in mind the following tips and tricks to declutter your messy desk space and keep it the tidiest it can be for times to come!

Before you start sorting through anything, the first question you must ask yourself is: where will I put it? As the self-storage industry gradually climbs the ladder in the United States, http://www.houzz.com/ideabooks/132515/list/Organizing-the-Office–Inspiring-Shelves-and-Cabinets gives you a vast list of interesting furniture; such as shelves, billing racks, innovative cabinets and containers to give your work-from-home space a comprehensive and modern look. Once you know where your uncluttered things will be going, the next step is to group them. The principle is simple: paper goes with paper, CDs go with CDs and likewise for any other things your office needs to become your work haven. When your things are grouped based on their likenesses and similarities, it will undoubtedly become much easier to locate them when putting them away.

orgart

To make things even simpler, find ways you can eliminate from your piles.It is common to simply leave envelopes, bills, letters and notes laying on your desk as you come and go. Sort through your stash by shredding any and all useless material. For the rest of your papers, organize them on the basis of importance, alphabetical order- whatever works best for you- and file them in folders.

It takes around 10 minutes to search for a paper or file, on average. Which brings us to our next point- color code! Let the funky in your soul shine through and make use of all the post-its and sharpies in your drawer to mark or label your stuff. A little color never hurt anyone especially when it enables you to swiftly pull out a required item in a few quick motions. Even if you aren’t one for colors, you may find a large variety of monochromatic organizers at your disposal as well!

files

Designate parts of your desk as stations. The portion near a socket should automatically be where your computer or electronics go, keep the center free for manual work, and use the rest of the space to store immediate needs such as stationary, in innovative containers that carry twice the load and occupy half the space. Invest money in furniture that gives you maximum storage space and gives your office a fresh air.

Once your PC and printer are all set up, your vital papers filed in labelled files away from sight, your requirements handy near your desk and books and personal items arranged in shelves, you are ready to rumble!Don’t forget to keep things back where you pick them from to avoid creating another battlefield for clutter and yourself. But a little regular reorganization will only help your work place to remain top notch ever!

INSPIRATION TAKEN FROM:

http://www.lifehack.org/articles/featured/50-ways-to-make-your-home-more-organized-more-attractive-and-more-efficient.html

http://interiordec.about.com/od/homeorgarticles/a/a_RoomforImprov.htm

http://www.goodhousekeeping.com/home/organizing/tips/g111/organizing-every-room

http://www.realsimple.com/home-organizing/organizing/organizing-home-office/organized-home-office/armoire-neatly-contains

 

Contributor’s Name: John William

A short Bio

“Team of writers” has the inspiration of Quality writing. Professional individuals from different fields of life completes the team of team writers.Mr. John is a quality, versatile writer specialized in article writing on any niche, blog writing, ebook writing academic writing and many other modes of writing. When it comes to writing Mr john is jack of all trades.  As he is in the field of writing from the last 9 years and has served greater part of the world with his expertise.

Email: teamofwriters1@gmail.com