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How to Reboot Your Sleep Cycle and Get the Rest You Deserve

How to Reboot Your Sleep Cycle and Get the Rest You Deserve
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02.22.2010 - An afternoon nap markedly boosts the brain’s learning capacity If you see a student dozing in the library or a co-worker catching 40 winks in her cubicle, don’t roll your eyes. New research from the University of California, Berkeley, shows that an hour’s nap can dramatically boost and restore your brain power. Indeed, the findings suggest that a biphasic sleep schedule not only refreshes the mind, but can make you smarter. Students who napped (green column) did markedly better in memorizing tests than their no-nap counterparts. (Courtesy of Matthew Walker) Conversely, the more hours we spend awake, the more sluggish our minds become, according to the findings. “Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap,” said Matthew Walker, an assistant professor of psychology at UC Berkeley and the lead investigator of these studies. In the recent UC Berkeley sleep study, 39 healthy young adults were divided into two groups — nap and no-nap.

Start Your Day in 33 Different Ways Mornings are underrated. I consider them fundamental for the whole diurnal experience. What you do in the very first moments of your morning will fundamentally and inexorably shape your entire day. Most of the time you spend your mornings by routinely performing some habits, on auto pilot. Hence, your days will routinely unfold towards you, the same way day after day, on auto pilot. Consciously inserting your intentions in these very first moments will have a huge effect. Here are at least 33 ways in which you can transform your days by only spending 5 minutes every morning. 1. I love the morning stillness and the unspoken promise of something ready to start. 2. And do nothing. 3. Point your mind to something you’re really grateful for and stay there. 4. Regardless of the current season. 5. You’re going to spot it pretty easily if you put your mind to it. 6. Write an answer to an old question, do part of a small chore, move an object out of somebody’s way. 7. 8. 9. 10. 11. Let go. 12.

Holiday Fat Hack: How to Eat Like a Santa and Not Turn Into One How to be Insanely Productive and Still Keep Smiling | zen habits Editor’s note: This is a guest post from Mary Jaksch of Goodlife ZEN. Do you want to be more productive? Maybe you do, but I’m sure you don’t want to feel stressed, overwhelmed, or unhappy – which happens to many super-productive people. But there is good news: You can be insanely productive – and still smell the freesias, savor a Pinot Noir, or enjoy a languid hug. A few weeks ago Leo Babauta said to me, “Mary – you’re one of the most productive people I know. Most stuff I’ve read about productivity is about doing things differently. High productivity isn’t about doing, it’s about being. If you want to be highly productive – and still enjoy life – you need to look at how you live, and how you use your mind. Make peace within. Finally, a key question you need to ask … If you want to be productive and still enjoy life, there is a key question you need to answer: why be productive? I mean, why not just chill out on the couch, eat potato crisps, and watch TV reruns?

Caffeine: A User's Guide to Getting Optimally Wired : Developing Intelligence Caffeine is the most widely used stimulant in the world, but few use it to maximal advantage. Get optimally wired with these tips. 1) Consume in small, frequent amounts. Between 20-200mg per hour may be an optimal dose for cognitive function. Caffeine crosses the blood-brain barrier quickly (owing to its lipid solubility) although it can take up to 45 minutes for full ingestion through the gastro-intestinal tract. Under normal conditions, this remains stable for around 1 hour before gradually clearing in the following 3-4 hours (depending on a variety of factors). A landmark 2004 study showed that small hourly doses of caffeine (.3mg per kg of body weight [approx 20 mg per hour; thanks digg!]) At doses of 600mg, caffeine’s effects on cognitive performance are often comparable to those of modafinil, a best-of-class nootropic. 2) Play to your cognitive strengths while wired. In tests of lateral prefrontal function, caffeine only remediates some fatigue-related symptoms.

Sleeping Tricks - Effective Techniques For Falling Asleep How to Become an Early Riser It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom. – Aristotle Are morning people born or made? In my case it was definitely made. But after a while I couldn’t ignore the high correlation between success and rising early, even in my own life. … and the next morning, I got up just before noon. Hmmm… I tried again many more times, each time not getting very far with it. It’s hard to become an early riser using the wrong strategy. The most common wrong strategy is this: You assume that if you’re going to get up earlier, you’d better go to bed earlier. It seems there are two main schools of thought about sleep patterns. The second school says you should listen to your body’s needs and go to bed when you’re tired and get up when you naturally wake up. Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. If you sleep set hours, you’ll sometimes go to bed when you aren’t sleepy enough.

Stop Firefox from Automatically Entering "Work Offline" Mode href="#c5714707">Entonces loves BACON: Yes, but mathematically speaking, it's NOT. That's jut the spin, and you can choose either one, but any Hillary responds: 1. Even WITH Florida and Michigan included, he is still ahead in the popular vote. 2. What swing states are you referring to? Also, recall that a lot of Clinton's big wins were early in the election. 3. Actually, they indicate the level of organization in a candidate's campaign. Frankly, if none of things were true, I'd be like, whatever, he's not my guy, but he's obviously a really viable candidate so, get on board. But they aren't true. Instead, what I know is he's a very, very week candidate in the GE on swing states that have been a problem for us, and I just hope that he can turn VA. You also have to remember that democratic primary =/= general election.

Organizing from the Inside Out: Form a Plan of Attack for Lifelong Organization There are a few things I use to keep myself organized across three computers (XP netbook, Vista desktop my tech-illiterate husband uses, and 7 desktop that is in my (away from home) office). The first one is XMarks, which keeps track of all of my bookmarks and passwords for me. I also have a copy of this in a text file in Dropbox and a physical, written on paper version for account information I absolutely must not lose. Then there is Dropbox. For web clipping, I use the Zotero add-on for Firefox and OneNote. Flash drives are easy! To keep track of applications on my systems, I use Aston menu, and built a custom "My Menu" file for it that groups all of my apps according to purpose (writing, graphics, audio, video, computer utilities, etc.) and launches them with a single click. The trick across all of these systems is to build strong and easy to use hierarchies. I take the same approach with hard drives. You will note that I don't mention CDs and DVDs.

Related:  Sleep CyclesIncomeMiscSleep