This Nurse Didn’t Just Create a Replacement N95 Mask – Hers Filters More

As Tommye Austin made her way around the COVID-19 unit in early April, she worried about how long her nurses were going to have the supplies they needed to protect them from the virus. Her San Antonio, Texas, hospital was well stocked, but with a surge of cases expected in May, the senior vice president […]

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‘Coronavirus Cooking Survey’ Finds That People Are Eating Healthier and Wasting Less Food

Since researchers launched the Corona Cooking Survey, they were delighted to find that people are eating better and wasting less during COVID-19 shutdowns.

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The ‘Frazzled Cafe’ Online Provides Virtual Support From a Comedian Mindfulness Expert

Frazzled Café Online is like a neighborhood coffee shop in a virtual environment, where people who are feeling overwhelmed can share their experiences and find support.

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Traveling Green ‘Glacier Mice’ Charm Scientists With Reminder That the World is Still Full of Mystery

These fuzzy little mysteries of nature have been puzzling scientists since they were discovered atop some Alaskan glaciers, strangely moving in unison.

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Stand Against Racial Injustice

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Good News in History, May 31

Happy 90th Birthday to actor–director Clint Eastwood who starred in Hollywood Westerns and cop films like Dirty Harry that simply defined the word ‘cool’. He went on to write and direct some of the most acclaimed films of the 21st century—like, Unforgiven, Million Dollar Baby, and Gran Torino—all while in his 70s and 80s. For […]

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First Hybrid Floating Ocean Platform Can Generate Power From Waves, Wind, And Solar

Sinn Power's hybrid 3-in-1 offshore floating platform generates electricity from solar panels, windmills, and wave technology.

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For the Last 20 Years, College Professor Has Been Helping Intelligent Lab Rats Find Good Homes

Every year, Dr. Richard Hein's students at the University of Wisconsin-Green Bay adopt the lab rats used to study physiology and reflexology.

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Bionic Eye, As Sensitive as The Human Retina, May Give Sight to Millions

Robotics engineers in Hong Kong have developed a prosthetic eye that could restore sight to hundres of millions of people, and even improve the vision of the human eye.

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Week In Sports: Minnesota Teams Respond To Death Of George Floyd

NPR's Scott Simon speaks with ESPN's Bryant Howard about the week in sports news.

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Good News in History, May 30

Happy 40th Birthday to footballer Steven Gerrard who became English royalty with his stellar career playing midfield for Liverpool, as club captain, and leading the England national team. One of the greatest midfielders of his generation, and of all time, Gerrard was awarded the UEFA Club Footballer of the Year award in 2005. Through his […]

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Germany's Soccer League Resumes Season, Offers Feeds With Fake Crowd Sounds

Germany's top soccer league, the Bundesliga, is among the first major sports league to resume its season. And empty and quiet stadiums have led to some controversial new features to the broadcasts.

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15-Year-old Girl Hailed as ‘Lionhearted‘ Hero for Cycling 750 Miles With Injured Father on Her Back

Since Jyoti Kumari's incredible feat has launched her into the national limelight, she has since been invited to try out for the country's cycling team.

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Neurobiologists Actually Managed to Reverse Stroke Damage Using Human Skin Cells

Not only did the treatment restore mobility in the animal models, it also restored their sense of touch just six months after the treatment.

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7-Year-old Hosts Adorable Mini-Prom for Babysitter Whose Event Was Cancelled

It may not have been the fanciest senior prom in the world, but it meant the world to 17-year-old Rachel Chapman after her school dance was canceled.

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Used Electric Car Batteries Could Be Recycled into New Life as Energy Storage for Solar Farms, Says New Study

The MIT researchers say that the average used car battery could provide up to a decade of backup storage for solar grids.

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‘Feisty’ 103-Year-old Grandma Celebrates COVID Recovery By Drinking an Ice Cold Bud Light

After Jennie Stejna recovered from the novel coronavirus earlier this month, she celebrated in classic New England fashion: by drinking a cold beer.

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Valorie Kondos Field: How Can We Reinvent Our Definition Of Success?

Former gymnastics coach Valorie Kondos Field led her team to victory by creating a supportive environment, instead of a cutthroat one. The impact of that decision, she says, echoes far beyond the gym.

(Image credit: TED)

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Without Fans, Sports Stadiums Are Pretty Quiet During The Pandemic

A Japanese firm created an app that lets fans follow the match as they would on TV, and cheer or boo players through their phones. Their voices are then played in the stadium through loudspeakers.

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Good News in History, May 29

Today is the International Day of UN Peacekeepers, when nations around the world honor a special kind of soldier—one that sets out to establish order and make peace. Since its founding in 1948, more than 1 million UN peacekeepers in blue hats have undertaken 72 field missions and negotiated more than 172 peaceful settlements to end […]

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Boston Marathon Canceled, Will Be A Virtual Event Because Of Coronavirus

All participants who were set to run in the event initially slated for April 20 and later pushed back to September 14 will have the opportunity to participate in an online alternative.

(Image credit: Charles Krupa/AP)

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[Official Trailer] YouTube Gaming Creator Tournament - Call of Duty®: Warzone

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Chef Serves Up 6-Foot Sandwich for Friends to Enjoy While Maintaining Social Distance

Chef Ethan Rodgers designed the monster sandwich so friends could eat lunch together while still respecting social restrictions.

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World’s Largest All-Electric Airplane Takes Historic First Flight Towards Cleaner Aviation Industry

The 9-passenger electric airplane developed by aviation company magniX completed its first flight over Moses Lake, Washington earlier today.

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How Exercise Affects Sleep

 A good workout can help you get great shut-eye.

Want to fall asleep faster and wake up feeling more rested? Get moving! As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.
What’s The Exercise/Sleep Connection?
Physical activity improves sleep quality and increases sleep duration. Exercise may also bolster sleep in other ways, because it reduces stress and tires you out. Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours. 
Timing It Right
It used to be thought that working out vigorously too close to bedtime was a no-no for everyone, because it may over-stimulate the body. But it turns out that exercising at night doesn't interfere with everyone's sleep—it depends on the individual. So if you find that physical activity in the evening revs you up too much, do it earlier in the day. But if you find that the opposite is true—maybe you come home so exhausted that you plop down on the bed and fall asleep quickly—then, by all means, keep on doing what you're doing!

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Health Benefits of Napping

Surprising ways a quick snooze is good for you

For those who haven’t gotten enough sleep at night, a nap can often be the perfect solution. Want proof? Check out a few of the health benefits of naps:

Recharge

Naps boost alertness and improve motor performance, which is why you feel energized after taking one. The length of your nap determines the benefits. A 20-minute snooze—called a stage two nap—is ideal to enhance motor skills and attention, while an hour to 90 minutes of napping brings Rapid Eye Movement (REM) sleep, which helps make new connections in the brain and can aid in solving creative problems. Set an alarm to make sure you get just the right amount of sleep. (Napping for a length of time between 20 and 90 minutes may also help, but you're likely to feel groggy afterward.)

Zap Stress

Regular, short naps can help lower tension, which decreases your risk of heart disease. Get the most health benefits out of your nap by doing it right. Stick to a regular napping schedule during optimal hours, which are between 1:00pm and 3:00pm. This timeframe is optimal, since that's usually after lunchtime, when your blood sugar and energy starts to dip. Keep shut-eye short; and nap in a dark room so that you’ll fall asleep faster.

Boost Your Mood

As anyone who has suffered from a sleepless night knows, it’s hard to be chipper the next day. Sneaking in a nap can help erase that sleep-deprived irritability.
Keep in mind, a short snooze is a wiser choice than sipping espresso if you need a mid-day reboot, since consuming caffeine in the afternoon or evening can negatively affect your nighttime slumber. Napping is a natural way to revive your energy.

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Learning How to Relax

No need to go on a yoga retreat: Beat stress with some easy techniques.

Stress not only makes you irritable and tense during the day—it can also make it more difficult to fall asleep and stay asleep. That’s because it puts you in a state of hyperarousal, causing your blood pressure and your breathing rate to increase.The key to combatting stress: relaxation. Luckily, these smart strategies can help you unwind your mind, so your body is relaxed at night and can ease into dreamland.

Make a List.
If tomorrow’s to-dos tend to race around your brain as you try to drift off, get them out of your head by jotting them down. Whether you prefer to use a pen and paper or type up a quick note in your smartphone, this strategy ensures that you won't forget about anything the next day, which may help you stop worrying. Another option: Keep a nightly journal, where you can record any anxieties and frustrations—and then close the cover and leave them on the page for the night.
Take Five Breaths.
Even a few inhales and exhales can calm your nervous system. Place a hand on your lower belly and feel it rise and fall as you breathe in for a count of three, and then breathe out for another count of three. Repeat this cycle five times. 
Tune in to Your Senses.
Doing so keeps you in the present moment, which prevents you from focusing on sleep-inhibiting stressful thoughts. Think about how the sheets feel against your skin, what sounds you hear out your window, and how the air smells.
Tense Your Toes.
Yes, you’re trying to relax, but by tensing and then relaxing your toes, you can help your whole body become calm. Lie on your back and close your eyes. Focus on how your toes feel. Now, tense and pull all ten toes up toward your face and hold them there for a count of ten. Then release them and count to ten. Repeat this exercise ten times.
For even more ways to relax, visit sleep.org by the National Sleep Foundation.

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How to sleep better - Sleeping Tips & Tricks

Sleeping Tips & Tricks

This content was created by the National Sleep Foundation

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:

1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
10. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
11. If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

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How to Get on a Sleep Schedule

Follow a regular schedule to live a happier, healthier life.

Erratic sleep patterns can leave you feeling out of whack, so a regular sleep schedule may be exactly what you need. Just a few adjustments to your daily routine can help you go to bed and wake up at the same time every day. These tips will help you take control of your internal clock.

Be Consistent.

Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two, tops, on Saturdays and Sundays so that you can stay on track. That way, your body’s internal clock—also called a [sleep_term id="1174"]—will get accustomed to a new bedtime, which will help you fall asleep better at night and wake up more easily each morning.

Make Gradual Adjustments.

You won’t be able to change your sleep schedule overnight. The most effective tactic is to make small changes slowly. If you're trying to go to sleep at 10:00pm, rather than midnight, for example, try this: For the first three or four nights, go to bed at 11:45pm, and then go to bed at 11:30pm for the next few days. Keep adjusting your sleep schedule like this. By working in 15-minute increments, your body will have an easier time adjusting.

See the Morning Light.

Your body’s internal clock is sensitive to light and darkness, so getting a dose of the sun first thing in the morning will help you wake up. Opening the curtains to let natural light in your bedroom or having a cup of coffee on your sun-drenched porch will cue your brain to start the day.

Dim the Nightlights.

Likewise, too much light in the evenings can signal that you should stay awake. Before bedtime, dim as many lights as possible and turn off bright overhead lights. Avoid computers, tablets, cell phones, and TV an hour before bed, since your eyes are especially sensitive to the blue light from electronic screens. (If there's something good on TV at night, DVR it so you can watch it another time.)

Skip the Snooze Button.

Though it’s certainly tempting to hit the snooze button in the morning to get a few extra winks, resist. The first few days of getting up earlier won’t be easy, but post-snooze sleep isn't high quality. Instead, set your alarm to the time that you actually need to get up and remember that it may take a few minutes for your body to adjust to a daytime rhythm. If you can, skip the alarm altogether. Your body should wake up naturally after a full night’s sleep—usually seven to nine hours—and you’ll feel most alert if you wake up without an electronic aid.

Food for Thought.

It’s not just what you eat—it’s when you eat. While you know that it’s not a good idea to go to bed on an empty stomach, being stuffed is just as bad. Having dinner around the same time every night will help keep your whole body on track. Also, limit how much you drink before bedtime to avoid trips to the bathroom in the middle of the night. A good rule of thumb is to eat your last meal two to three hours before bedtime.
If you must eat before bed try a small snack that blends carbohydrates and protein together, such as cereal with a banana, cheese and crackers, or wheat toast with natural peanut butter. You should also avoid nicotine, caffeine, and alcohol in the evenings, since those stimulants take hours to wear off.

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What is Sleep Hygiene?

This content was created by the National Sleep Foundation

What is sleep hygiene?

Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

Why is it important to practice good sleep hygiene?

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits.

How can I improve my sleep hygiene?

One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. However, there are recommendations that can provide guidance on how much sleep you need generally. Other good sleep hygiene practices include:

• Limiting daytime naps to 30 minutes. Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance. 
• Avoiding stimulants such as caffeine and nicotine close to bedtime. And when it comes to alcohol, moderation is key4. While alcohol is well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.   
• Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.  
• Steering clear of food that can be disruptive right before sleep.  Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
• Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.
• Establishing a regular relaxing bedtime routine.  A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
• Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep4, so turn those light off or adjust them when possible. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices that can make the bedroom more relaxing.

What are signs of poor sleep hygiene?

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you’re taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.

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The Science of Sleep: Why You Need 7 to 8 Hours a Night

How I Learned to Sleep Only Three Hours Per Night (and Why You Should Too)

How I Learned to Sleep Only Three Hours Per Night (and Why You Should Too)

I’ve always needed a lot of sleep. A week before doing this experiment I tried buying myself more time by sleeping just six hours per night.

It wasn’t sustainable. In fact, I was so groggy and sleep deprived it had the unintended result of lower overall productivity.

So, naturally I was skeptical when I heard you could sleep just three hours per night with no adverse effects.

But I had nothing to lose. In fact, IF THIS WORKED, I could gain the extra time I’ve been seeking for years. So I HAD to try it out.

Here are my experiences and lessons from the most incredible sleep experiment I’ve ever tried.

A Quick Lesson on Sleep

If you’ve ever used a sleep tracker you’ll notice sleep is split into two categories — light sleep and deep sleep.

During light sleep you are settling in, moving fairly frequently, muscles relaxing, body cooling, and lightly dreaming. This represents 60% of sleep.

Deep sleep contains two phases — deep and Rapid Eye Movement (REM).

During deep sleep you are hardly moving, you aren’t dreaming, and your body is repairing cells, consolidating memories, and building up muscle tissue.

During REM sleep your brain is active again and you are dreaming intensely. The science isn’t clear on what exactly REM sleep does, but it’s suggested that it plays an important role in memory storage and mood balancing. Things you wouldn’t want to mess with.

Combined, deep and REM account for 40% of sleep.

Polyphasic Sleep — The Everyman Method

So how does one sleep only three hours at night and still get enough deep sleep?

Polyphasic Sleep (as opposed to Monophasic sleep, or sleeping once a day) is the idea of breaking your sleep into smaller chunks, or naps, to maximize your waking hours.

The hope is to drop light sleep and achieve deep sleep each time you close your eyes.

Polyphasic Sleep has many forms.

The most extreme one is the Uberman method. It consists of six 20-minute naps for two total hours of sleep a day.

A less extreme form and the one I’ve chosen for myself is dubbed the Everyman method. It consists of one “core” sleep lasting between 3–4 hours, and three 20-minute naps throughout the day for a total of four to five hours.

I have chosen the Everyman method as it provides more flexibility. Also, to be honest the idea of never sleeping for more than 20 minutes intimidates me. Perhaps that’ll be my next experiment.

So what are the benefits? Why should you deprive yourself of a glorious eight hours of sleep?

Uninterrupted Time

Think of the last time you had a five hour block of fully-focused, uninterrupted time. Can you imagine the possibilities if you had that every day?

No one else is waking up at 3am. Which means no one is emailing, Slacking, or texting at 3am.

I use my daily uninterrupted time to (finally) take coding seriously, start this blog, do more research, and enhance my writing abilities.

I discovered that doing everyday things like reading the news, watching Youtube, or playing games are not worth sleeping less over.

Thus, many temptations to let my mind wander are naturally eliminated, making these morning hours ultra-productive.

Better Sleep

Not more, but better.

My first few days were rough. I don’t often nap during the day, and it was difficult for me to learn to unwind.

But this issue didn’t persist for long because missing a single nap feels like missing a whole night of sleep. Enough missed and poor naps and I was shocked into a proper schedule.

It’s amazing how great I feel if I get a good core and three solid naps. I sleep from 10pm-2am, 540am-6am, 1140am-12pm, and 440pm-5pm. You can move those times to fit your work and social life.

I no longer get post-lunch, food-induced comas. Sleeping right before lunch eliminates this issue. Trading 20 minutes before lunch for 2 hours of lost productivity after lunch is a killer deal.

Although I get really tired four times a day (it sets in about 30 minutes before core and 5 minutes before naps), I am attentive and sharp for many more hours than before.

Topping up four times a day rather than one has a way of keeping you fresh.

More Time to Do What You Want

I have many interests. I enjoy reading, staying current on events in politics and tech, designing and building things, watching Netflix and VidAngel, executing on ideas, writing, outdoor recreation, listening to music, learning new skills, videography, and photography, to name but a few.

But as much as I enjoy these hobbies, I refuse to compromise family time or work performance for them.

Now I spend more time with family, get more work done, and explore more of my interests.

Some Tips

1. Don’t drive if you are tired! This may seem obvious, but when you are tired on the Everyman schedule, you are really tired. My wife has teased me for how I can be delirious right before bedtime.
2. Don’t drink caffeine. It’ll throw everything off, and you won’t be able to calm your mind as easily. No sense in introducing another obstacle.
3. Put your headphones in and listen to ambient sound. It can be difficult to unwind enough to nap in the middle of the day — especially when it’s bright outside. Ambient sound can help you block out noise and focus internally. I use the Noisli app. Rain and fire at 100%, leaves at 20%.
4. Make sure you are passionate about something. It can be challenging to wake up after only three hours of sleep. If you don’t have something you are yearning to do, you won’t have the motivation to wake up. I switch things up regularly to make sure I stay motivated. A few things on my list include study how to write better, actually write, learn HTML/CSS/Javascript, read out loud in Japanese (helps with retention and pronunciation), build out my portfolio, create movies, and read books. Need an idea starter? Here’s a handy list Buzzfeed put together on things to learn and do.
5. Find a schedule that works for you. I work from home so I have the luxury of dictating my hours. My friend who introduced me to Polyphasic sleep doesn’t. He takes one nap right before work and one right after. But he still needs to take one at work. He made it clear to his boss that this was an important thing to him. His boss accommodated and lets my friend take his pre-lunch nap in a break room. This request really shouldn’t be a big deal. Plenty of people take bathroom breaks longer than 20 minutes.
6. Listen to your body. You’ll feel extra tired over the first week, but if you are sick or otherwise afflicted, return to a normal sleep pattern. There aren’t any long-term studies on the benefits and detriments of Polyphasic sleep. Therefore, proceed at your own risk. Everyone experiences discomfort for the first week as they acclimate. Don’t give up too early, but don’t push it too far.

Bottom Line

I like to experiment. I love discovering new tools and methodologies for improving my life. This blog is going to be about the lessons I learn through my research and experimentation.

I constantly seek to disrupt my habits and patterns in hopes of elevating or shifting my paradigms. It’s the best way to take personal growth into my own hands.

Polyphasic sleep is one of those game changers.

In this case, the big WHAT IF was so appealing that I started the night I heard about it. Sure the initial sleep depravation was rough, but the productivity gains were immediate.

Regardless of how long I continue the Everyman method of sleep, I know I am better off for having done it.

If you decide to try Polyphasic sleep in any of its forms, please, let me know. And if you have lessons of your own, please share those too!

Enjoy your extra time :)

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HOW TO SLEEP 8 HOURS IN 4 HOURS?

Earlier today, I was speaking to a client with my job about this website. They thought it was an odd subject and always brushed off sleep as something they just “do” every day. I said, “Oh Nay nay” (in my John Pinette impersonation). If you have never tried to improve your sleep, you have no idea how much it will improve your life. One neat trick, how to get 8 hours of sleep in 4 hours. How is this possible?

Let me explain…

Sleep is an indispensable part of our lives. Without it, our bodies cannot function well both physically and mentally. A night of quality sleep is essential so we can have a productive day the next day. With the increase in technology like smartphones and laptops, sleep quality has been very much affected.

Getting an 8-hour sleep is like the holy-grail to staying fit and healthy. The catch is in getting those eight hours exclusively for sleep. In today’s busy world, when people are hovering over lack of time and tight schedules, who has the time to fit eight hours for sleep alone?

Yet, we cannot ignore the importance of sleep in our lives. We may end up losing much more without it. It is not the quantity of sleep that is important. What is important is if you are getting the quality sleep your body needs? Even if you have 8 hours to sleep but you aren’t getting quality sleep, then it is a waste of time. Though you get to sleep for 3 or 4 hours only, if you get proper quality sleep, you will have a more productive day ahead.

Polyphasic Sleep

There is another method called the Polyphasic sleep. It suggests taking long naps multiple times a day. For example, if you are looking at 4 hours of quality sleep, sleep for 2 hours twice a day or sleep for one hour 4 times a day. For some people, these long naps may help them get the quality sleep they need. Or for some people, this method may not work too well.

There are many ways in which you can get quality sleep. Finding the time, or place, is the issue you will face. Let us look at a few tips.

The first step is taking regular exercises to keep fit and stay in shape. Any kind of exercise is essential to improve the quality of our sleep and keep us healthy. With exercise, you work your muscles to spend their energy to create fatigue and that makes your body tired, so it is easy for you to fall asleep. It also reduces stress, depressions, and anxiety which are the main culprits that keep you awake at night.

Staying in shape really isn’t covered on this site much, since we stay focused on sleep, but a good workout regimen can increase your quality of sleep.

The increase in screen time with our electronics has severely disrupted our sleep timings as well. The use of cell phones, tabets and laptops before bedtime interferes with the Melatonin Hormone Schedule, which then disrupts our sleep timings and circadian rhythm. Our internal body clock which tells us to stay up or sleep is affected by screen lights and similar electronics we use every day. Even a small amount of light can disrupt our body clock, leading to us having difficulty in sleeping. Put off all devices before you wind down, so you get uninterrupted quality sleep. I recommend putting everything down no later than 30 minutes before you want to get some sleep.

Reading helps us to relax our mind; so grabbing a good book before bedtime can help us to sleep better and sooner.

Create a cozy scene in your bedroom to help you sleep well. Dim the lights, play light music, relax and you will be able to get a good night’s rest.

Avoiding Other Stimulants

Avoid coffee before bedtime. Drinking caffeine can keep you awake through the night. So it is better to avoid caffeinated drinks before sleep. Caffeine, being a stimulant can hamper your sleep if you drink before your bedtime. It is better to choose decaffeinated coffee or green teas a few hours ahead of your bedtime. 

Avoid drinking alcohol and smoking before your sleep as it can interfere with your sleep pattern and keep you awake through the night. Nicotine, being a stimulant can alert your mind and keep you awake through the night. For this reason, most of the smokers have restless nights.

Avoid drinking too much water after dinner as frequent trips to the bathroom may keep you awake and too fresh to sleep.

Stick to regular sleeping hours to set your biological clock that will enable you to sleep and wake up at the same time. Erratic sleeping hours can hamper your sleep schedule and disrupt your life.  

WHY IS SLEEP SO IMPORTANT FOR OUR BODY?

Lack of sleep can have devastating effects on our bodies. They also increase the risk of many chronic diseases like diabetes mellitus, cardiovascular diseases, obesity, and even premature death. 

While missing out on a few hours of sleep is okay, not sleeping well for continuous nights is not a healthy sign. Having a stressful job, worries and life’s problems can also affect your quality of life. Stressful life leads to a lack of proper sleep, and this can cause more health problems.

WHAT ARE THE EFFECTS OF LACK OF SLEEP?

Lack of sleep has many negative aspects –

It can lead to 

• Increase in irritability, mood swings, and depression
• Fatigue, tiredness, and feeling lethargic
• Difficulty concentrating and memory problems
• The weak immune system, frequent infections and gaining weight
• Aging skin
• Low sex drive, problem maintaining relations

Sleep is essential to our bodies for many reasons and getting proper sleep has many benefits. A good nights sleep can lift your mood, increase immunity, improve your skin, and your cognitive functions too. Adequate sleep can boost your overall health and brain functions.

When we go into a deep slumber, our brain releases hormones that help in lowering the risk of diseases, improve our immune system and brain function.

We have discussed here the value of quality sleep. It is not in the number of hours we get to sleep but the important thing is, getting the much needed quality sleep. It is in getting the quality 4 hours of sleep instead of the 8-hour sleep pattern that will determine whether you will have a productive day ahead. Even regular long naps throughout the day are extremely helpful in getting that much-needed sleep.

Lack of sleep has many negative aspects, as mentioned above. Getting adequate sleep has a world of benefits. So, we must not ignore the importance of getting proper sleep for our body, mind, and soul. 

The quality of our day to day activities depends on a good night’s rest. So, no matter what plans you have ahead, make sure that you rest well to face your tomorrow.

Conclusion

Getting 8 hours of sleep in 4 hours is possible, but not in a time travel sense. What you need is the BENEFITS of 8 hours of sleep in only 4 hours. It is very possible and with practice, can be done efficiently.

One of the BIGGEST take-a ways here is reducing your stimulants before sleep. Cutting out your technology, coffee and alcohol before you need to take a quick nap or sleep.

Check out my other post on Easily Break the Cylce of Waking Uop in the Middle of the Night for more tipe on how to maximize your sleep cycle.

Happy Sleeping!

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How to sleep 8 hours in 4 hours

How To Sleep 8 Hours in 4 Hours (Step By Step Guide)

Let’s just state the obvious and say there is no possible way you can sleep 8 hours in just four. You can, however, make the most out of those four hours and get such a great rest that afterwards, you swear it felt like eight. One of the secrets to getting high quality sleep, as you’ll learn in this post, is complete relaxation and the ultimate resting environment. Find out what we mean and how to achieve this rest below.

Why Sleep Is Essential

Before you try and cheat the system, let’s fill you in on why the system is in place in the first place. Everyone has two stages of sleep; REM (rapid eye movement) sleep and non REM sleep, and each serves an essential bodily function.
Non REM sleep has three different stages which play a role in repairing the body’s muscle tissues, retaining and building muscle (which is helpful for older folks), and strengthening the immune system.
REM sleep, on the other hand, refreshes your mind and is crucial for important brain functions like memory retention, learning, regulating your mood, and brain development for younger individuals. Accordingly, a lack of sleep can mean you’re missing out on fundamental bodily processes meant to support your general health. So if you’re going to only get 4 hours of sleep in one night, make sure you don’t make it a habit.

Step 1. Practice Relaxing Activities

It’s almost impossible to receive a deep, quality sleep if we feel anxious, stressed, or worked up. As such, it’s important to feel completely relaxed before you hunker down in bed. That way, when you eventually tuck yourself in, you’re more easily able to slip into a deep slumber because your brain and body are already prepared for sleep mode.
Read a book
Did you know one of the best ways to relax and de-stress is by reading a book? Research suggests that just 6 minutes of reading a day can reduce stress levels by a whopping 68%. Try reading a book in bed so you can set the book aside and close your eyes as soon as you start to really feel sleepy.
Practice yoga stretches
Yoga stretches are a great way to calm both the body and mind before you go to sleep, especially after a long day. Light stretching such as the downward dog or butterfly pose helps loosen up your muscles and relax the body, while deep breathing and focusing on body movement helps tranquilize your mind.
Take a pre-bedtime bath
For those of you with sore muscles after a long day, taking a hot bath before you go to sleep can help increase blood flow and promote healing — much like an ice bath can do. An ice bath at night, though, would likely have the opposite effect on your alertness than what you’re going for. There’s something about being in a freezing cold body of water that really jostles you awake.
Write in a journal
If anxiety or your endless list of responsibilities are keeping you from falling asleep, try keeping a journal and a pen nearby on a nightstand or bedside table. You can write anything from tomorrow’s to-do tasks or any negative feelings you’re having. That way, when stressful or anxious thoughts are keeping you awake at night, you can clear them out of your head and onto a piece of paper. There’s no use in worrying about something you can’t fix until morning.

Step 2. Step Away From Electronic Screens

After a day of being in front of your phone screen, computer screen, and TV screen, you should give your brain a well-deserved break from device screens. Putting away your devices an hour to an hour and a half before you plan to go to bed can be really beneficial for the quality of your sleep.

Keep your phone outside of your room during sleeping hours

The blue light that emits from the screens of electronic devices is strong enough to throw our circadian rhythm out of whack, which is essentially our body’s natural alarm clock that lets us know when it’s time to wake up, and time to go to bed. Light heavily influences this rhythm, and you want to make sure your body naturally begins to wind down around bedtime.

Step 3. Get Comfy In A Dark And Quiet Environment

Continuing on with the idea of light influencing your circadian rhythm, you want to make sure your bedroom is nice and dark when you go to bed. Light limits the amount of melatonin your body produces, which is one of the signals that tells your body it’s time to enter sleep mode. So complete darkness is ideal if you want four hours of quality sleep.

Blackout curtains can help to keep your bedroom dark and cozy

Your bedroom should also be at an ideal sleep temperature, something that isn’t too hot or too cold. Experts say a good range is somewhere between 64-72° Fahrenheit. You should also factor in the climate you live in, the pajamas you wear, and how warm your mattress sleeps.
Your mattress is actually an important part of this whole 8 hours of sleep in 4 hours, too. If you don’t have a suitable mattress that feels comfortable and accommodating, it’s going to be really difficult to get a restful sleep on any night. For side sleepers out there, you should be sleeping on a soft mattress that cradles the curves of your body. Back and stomach sleepers, on the other hand, would benefit more from a firm mattress that supports their spine and trunk from sinking into the bed.

Step 4. Avoid Liquids Before Sleep

To achieve four hours of uninterrupted, quality sleep, we also suggest you stay away from ingesting liquids before going to bed. Even water. Otherwise, you risk waking up 2-3 hours in to use the restroom, and it isn’t always so easy to go back to sleep once you return.

Step 5. Practice Mindfulness

Mindfulness is having the ability to manage or cope with certain thoughts, and being able to guide them in a more neutral, calming direction. Many adults cite stress as a cause of poor sleep, and if you can learn how to deflect those stressful thoughts, you make it easier for yourself to fall into a deep, restful sleep. Practicing meditative movements like yoga or tai chi can help teach you mindfulness, while  also relaxing your body at the same time.

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Basketball Hall Of Fame Pushes Enshrinement To 2021 Due To Coronavirus

The Basketball Hall of Fame's Class of 2020, which includes the late Kobe Bryant, is now slated to be honored next spring, the Hall of Fame's chairman tells ESPN.

(Image credit: Nick Cammett/Diamond Images/Getty Images)

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Autonomous Cars Are Now Delivering Meals and Medication to At-Risk People in Quarantine

A trio of cars deployed by Optimus Rides will be delivering as many as 5,000 meals to at-risk families across Southeast Washington DC.

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Dog Breaks World Record for Most Tennis Balls Held in His Mouth—And Social Media Users Are Thrilled

Finley the Golden Retriever is winning hearts across social media after he broke the Guinness World Record for most tennis balls carried in a dog's mouth.

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German IKEA Lends Parking Lot to Local Mosque So 800 Muslims Could Celebrate End of Ramadan Together

After being forced to spend the holy month in isolation, Muslims from across the German region were able to celebrate Eid prayers together thanks to IKEA.

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Good News in History, May 28

Happy 75th Birthday to John Fogerty, the singer-songwriter who, with his brother Tom, founded Creedence Clearwater Revival. The band had nine Top 10 singles and 8 gold albums in just four years after their first hit in 1968. After his renown songs—Proud Mary, Down on the Corner, Who’ll Stop the Rain, Bad Moon Rising, Fortunate […]

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National Women's Soccer League To Return In June To Play Tournament

All players, officials, and staff members will be tested two days prior to arrival in Utah and subject to consistent coronavirus testing and symptom review through the tournament.

(Image credit: Andy Mead/ISI Photos/Getty Images)

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Oakland A's To Stop Paying Minor League Players During The Pandemic

The Oakland Athletics said they plan to stop paying their minor league players beginning June 1. They became the first team to eliminate payments because of the coronavirus pandemic.

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Build a Garden At Home | #WithMe

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Quarantined Needleworkers Around the World Unite to Create Record-Breaking String of 79,000 Flags

Stretching more than 9 miles long, this incredible string of colorful handmade flags has broken the Guinness World Record for longest bunting.

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Pirate Radio Station Hosted Exclusively By Retirees Has Been Cheering Isolated Seniors Across the US

Radio Recliner is an online radio station that is run by quarantined seniors for quarantined seniors in nursing homes across the United States.

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Scientists Finally Manage to Record the Strange Sounds of the ‘Arctic Unicorn’—the Elusive Narwhal

Marine biologists have finally managed to record the calls of the elusive narwhal—also known as the “Arctic unicorn” of the ocean.

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10 Lessons Seth Godin Can Teach You About Blogging

Ever since I started in business, I’ve loved Seth Godin. He’s a brilliant marketer and a great writer. In fact, he runs one of the most popular blogs.
Over the years, I’ve read many of Seth’s books, listened to his interviews and have even seen him speak on a number of occasions.
While many people view him as “America’s greatest marketer,” there is a lot to learn from him about blogging.
Let’s explore 10 of those lessons:

Lesson #1: Blog, prune, experiment, repeat

When it comes to creating content for your blog, the conventional method is to analyze the trends, see what your competitors are doing, develop hybrid ideas and, more importantly, give your readers what they want.
Seth doesn’t do any of that.
Instead, over time, he’s developed a voice that attracts people. He’s trained himself to write a lot, see what resonates, experiment, prune and write some more until something grabs people.
He repeats that process endlessly, which takes time.

Lesson #2: Blog once a day

In an interview with Ad Age last year, Seth explained his blogging ritual.
Seth blogs once a day, and each blog post is an insight into the world of business, productivity or creativity.
It could be a paragraph long or two pages long. That’s a lot of blogging, and an incredible pace to keep up with.
How does he do it?
He writes once a day…but within that day, he could write one blog post or fifteen. He then queues up those other posts. The queuing allows him to is replace posts he doesn’t love with the ones he does love.

Lesson #3: Avoid comments and Twitter

If you could say one thing about a blogger like Seth Godin is that he is productive.
What is his secret?
Two things: he doesn’t allow comments on his blog, and he doesn’t use Twitter.
He avoids Twitter because he knows he would be very bad at it. The power users of Twitter spend an enormous amount of time cultivating a following, researching quality content to share and promoting others.
Seth says he can’t do that very well…or won’t do it.
He doesn’t do comments because he wants to avoid the rabbit holes that comments can turn into. Because rants and arguments can easily turn into a downward spiral, he doesn’t want to be distracted and burdened by them.
He does admit that comments can be good to help you clarify your thoughts and sharpen your ideas. But for Seth, it turns out to be a waste of time. Or as Seth put it, “An opportunity to stay busy while not actually doing anything. I wonder if that’s a good choice.”

Lesson #4: Don’t watch TV or go to meetings

In an interview with Georgina Laidlaw at Problogger who called Seth “prolific”, Seth said that he is prolific because he never watched television, which…and this is important…was a conscious decision he made.
He doesn’t spend any time doing it. Zero.
Instead, he blogs.
He also admits to being “America’s worst attender of meetings.” Some people do five hours of meetings. Cut that out, and you’ve just cleared away five hours to do more productive things.
It’s hard to imagine an entrepreneur like Seth never attending a meeting, but he explains in a book his publishing company has recently published Read This Before Our Next Meeting that meetings are typically used by three or more people to talk about problems they can attack.
But if you want to get things done, you only need to talk to one person…which is a conversation and not a meeting.
Seth admits to talking to a lot of people throughout his day…having these types of conversations…but he makes sure that each one accomplishes something specific.

Lesson #5: Ship or it doesn’t count

Another reason he is very productive is his attitude to ship. To get the product to market…no matter what it might be.
For example, a short-order cook gets paid to ship. They’re paid to cook hamburgers. If he or she doesn’t cook hamburgers, they don’t get paid.
The same with a plumber. They get paid to unclog pipes. If they don’t unclog the pipes, they don’t get paid.
Everyone ships for a living, including bloggers, so Seth recommends you get really good at shipping.

Lesson #6: Write like you talk

One tactic that Seth and I share in common, and which many successful bloggers do too, is the ability to write like you talk.
This is important because some creative people say they can only write when the muse strikes. But nobody needs an inspiration to talk, so you won’t have to wait for the muse to strike to write like you talk.
As he puts it, if you wake up and you can’t talk, then go see a doctor.
Writing like you talk will make your copy conversational and, as long as you can come up with thoughts worth sharing, not difficult to write. You just write down what is on your mind.

Lesson #7: Notice things

You have to wonder where he gets all of his ideas. Let me tell you. He pays attention. And he notices things.
For instance, if he sees something that doesn’t make sense to him or he doesn’t understand…he will try to figure it out. That may turn into an insight that may land on his blog.
The same applies to you. If you are going about your workday and come across a challenging situation…try to figure it out.
If you don’t have time to do it right at that moment, then jot the thought down and come back to it. You will know that you need to definitely return to the idea if you do nothing with it and it sticks with you for days.
Then, it’s worth shipping.

Lesson #8: Use your blog as a proving ground

One of the things I like about my blog QuickSprout is that I can share ideas in a contained environment to see what kind of a reaction I get from my readers. If the reaction is good, then I pursue the idea. If it’s not, then I need to either tweak the idea or drop it altogether.
This is blogging as the minimum viable product.
Blogging is a minimal investment to see if an idea has wings. The same is true with Godin who floats ideas and watches the reaction.

Lesson #9: Make blog posts, not money

You would be wrong to think that Seth blogs to make money or promote his other businesses like Squidoo. He resists the idea that he has products or that he is trying to monetize blogging.
He’s okay if it monetizes itself, say through speaking fees or book contracts, but he believes that bloggers should truly blog for the love of it and not the money.
In fact, he thinks people get into trouble when they start to think of their blog as a sales funnel or even a product you can wrap up and sell.
Why?
In our digital world where ideas are abundant, creating something that is scarce and worth a price tag is nearly impossible. In other words, the $99 special report is neither special nor a report.
He believes that ubiquity…being everywhere…is a better strategy than trying to create scarcity.

Lesson #10: Establish what motivates you to get out of bed

As you might have guessed, he doesn’t believe people should blog to generate a full-time income. If that’s the reason you are blogging, then you don’t have a passion…you have a job.
So you have to ask yourself, “What makes me get out of bed in the morning? What am I passionate about?”
In order to be a successful blogger, you have to decide what you are passionate about. And the other question Seth says you have to ask yourself is this: “How hard are you willing to push?”
Here’s the thing about becoming the best at something…you need to make it small.
It’s a lot easier to become the world’s best infant heart surgeon than it is to become the world’s most famous scientist.
One is a narrow specialization that allows you to get really good at it through repeated practice. The other one is so broad that you will take a lifetime to get good at even some parts of it…and probably not even make it!
This means if you want to be the world’s greatest SEO blogger, then you should focus on an area of SEO like link building.
If you want to become the world’s best entrepreneur, then you need to pick an industry that you can master…like Henry Ford did with cars.
He didn’t say he wanted to be the best in transportation…he said he wanted to be the best in cars.
And that’s exactly what he did.

Conclusion

The last thing I need to mention is that you need a plan. Even if it’s as simple as writing two or three goals down on a piece of paper, you need to have an idea of what you want to accomplish this year and in the future.
Seth Godin didn’t become a brilliant blogger overnight. It took him years of relentlessly trying to master what he was passionate about. And you can do it too!
What other blogging-related things do you think Seth does well?

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