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Good sleep, good learning, good life

Good sleep, good learning, good life
Foreword It is everyone's dream to wake up fresh, happy, and ready for action on a daily basis. Sadly, in the modern world, only a small minority lives that dream. Yet the dream is within reach for most healthy people given: a bit of knowledge, and a readiness to make some lifestyle sacrifice. I hope that this article compiles all the basic ingredients of knowledge that are helpful in accomplishing refreshing sleep. This article was originally written a decade ago. This article is a compilation of the most important and the most interesting things about the biology of sleep. Since writing the original Good sleep, good learning, good life, tremendous progress has been made in the science of sleep. As the article grew to be insanely long, you may wish to begin with the summary at the bottom of the article. Notes Incremental writing: Due to the size of the material, this article was written using a technique called incremental writing. Importance of sleep Why understanding sleep is important? Related:  Sleep

Psychological ("personality") Types Psychological ("personality") Types According to Jung's theory of Psychological Types we are all different in fundamental ways. One's ability to process different information is limited by their particular type. These types are sixteen. People can be either Extroverts or Introverts, depending on the direction of their activity ; Thinking, Feeling, Sensing, Intuitive, according to their own information pathways; Judging or Perceiving, depending on the method in which they process received information. Extroverts vs. Extroverts are directed towards the objective world whereas Introverts are directed towards the subjective world. Sensing vs. Sensing is an ability to deal with information on the basis of its physical qualities and its affection by other information. Thinking vs. Thinking is an ability to deal with information on the basis of its structure and its function. Perceiving vs. Perceiving types are motivated into activity by the changes in a situation. ENTp , ISFp , ESFj , INTj , ENFj

How to Sleep More Effectively, Starting Tonight at Personal Development with Ririan Project “There is a time for many words, and there is also a time for sleep.” - Homer Tired after getting a full nine hours and still feeling exhausted? You sleep the sleep of the innocent – you nod off quickly, don’t have nightmares and have no trouble breathing – and still you can hardly get up in the morning and seldom feel totally awake, no matter how long you slept the previous night. You are suffering from a clear-cut case of ineffective sleep. The good news is that, starting tonight, you can improve the quality of your sleep. 1. It is possible to sleep too long or at the wrong time. 2. As I mentioned, there are three optimal lengths of sleep -­ but that doesn’t mean you can just choose one. 3. Most people can get away with some wildness in their routines as long as they soak up some bright light at the right time. 4. Your body was designed to sync with the cycles of nature – including daylight and darkness. 5. To get the most out of your shutdown time, keep regular hours.

Behavioral Medicine Research & Training Foundation Contents Program Overview and Objectives page 1 List of Courses page 4 Course Descriptions page 5 Basic Clinical Skills Courses page 14 Program Costs page 14 Individual Course Costs page 15 Entrance Criteria page 15 Transfer Credits page 15 Faculty page 16 Library and Internet Utilization page 16 Dissertation Requirements page 17 Comprehensive Exam page 18 U Natural Medicine Description page 19 Contact for Further Information page 19 Sample Syllabus page 19 Grading page 21 Brief Faculty Vitas page 21 Program Credibility page 25 Program Overview and Objectives Applied psychophysiology focuses on the amelioration / treatment and prevention of disease through teaching people techniques for recognizing and correcting abnormal physiological levels of function and responses. This is the only doctoral program in applied psychophysiology in the world at this time. The crucial question for people interested in this program is likely to be what they can expect to gain by taking it. Top of Page

Psychology Today: How to Get Great Sleep Blame it on the Industrial Revolution. Or maybe on the light bulb. But ever since man met machine, sleep has been on the skids. In 2001, 38 percent of U.S. adults said they were sleeping less than they were just five years earlier. Americans now average seven hours in bed per night, and close to 60 percent now report they have trouble sleeping at least a few nights every week. Seduced by 24-hour casinos, reruns and the Internet, Americans have plenty of diversions to keep them wired and alert. The biggest sleep robber of all, however, is work—the puritan ethic gone haywire in an era of global markets. To some degree, we can sacrifice sleep to oblige other demands on our time, but we pay a high price for the privilege. What we do at night affects everything we do during the day—our ability to learn, our skills, our memory , stamina, health and safety. Everyone has a troubled night sometimes, or even a run of them, which happens to the average person about once a year.

Polyphasic Sleep: Facts and Myths Contents The law of accelerating returns We live in the times of accelerating acceleration. The Moore's Law makes the world smaller, faster, more connected and more efficient. We are now able to touch and feel Kurzweil's generalization: the law of accelerating returns . The fast-living young generation is hungry for more. At the same time, the myth-making power of the human mind is now grotesquely amplified by the all-mighty Internet. Around the year 2000, a new meme cropped up in several blogs on the net: The Uberman's Sleep Schedule. The Uberman's Sleep Schedule The idea behind the Uberman's Sleep Schedule is to gain waking hours by sleeping the total of just 3 hours in 6 portions distributed equally throughout the day. The Uberman's Sleep Schedule was proposed in this blog at Everything2. Polyphasic sleep More and more frequently, Uberman's Sleep Schedule was being referred to as polyphasic sleep (the term popularized by research and book by an Italian chronobiologist Dr.

Psychology Research Database - GenerallyThinking Psychology Research Database 16 Tips for Staying Awake When You're Tired While there's an art to surviving the all-nighter, there's also an art to staying awake throughout the day when you are operating on little to no sleep. Here's a few general tips: Drinking a lot of water is a must. Doing jumping jacks every thirty minutes in the office hallway might make you look weird, but it will really keep you from falling asleep. And if you're going on a business lunch, skip the big plate of spaghetti carbonara in favor of a light salad. If you have already incorporated those tips before, try some yogic breathing techniques, sniffing on peppermint essential oil, or some basic acupressure to help clear the sleep fog in your brain. What are your tips for staying awake during the day when you are tired? Click on image below to enlarge.

Alternate Sleep Cycles Most people only think that there is one way to sleep: Go to sleep at night for 6-8 hours, wake up in the morning, stay awake for 16-18 hours and then repeat. Actually, that is called a monophasic sleep cycle, which is only 1 of 5 major sleep cycles that have been used successfully throughout history. The other 4 are considered polyphasic sleep cycles due to the multiple number of naps they require each day. How is this possible? How is this healthy? Well the most important of every sleep cycle is the Stage 4 REM (Rapid Eye Movement) sleep, which has been shown to provide the benefits of sleep to the brain above all other stages of sleep. This way, you still get the benefits of 8 hours of sleep without wasting all of the time it takes to get to REM cycles, resulting in a much more efficient sleep cycle. Uberman Cycle: 20 to 30 minute naps every 4 hours, resulting in 6 naps each day. Everyman Cycle: One longer “core” nap that is supplemented with several 20-30 minute naps. Dymaxion Cycle:

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