Dr. Suresh Kumar Murugesan is a professor and researcher in psychology from Madurai, India. He specializes in areas like psychotherapy, positive psychology, education psychology, and cyber psychology. The presentation discusses sleep, explaining that it is essential for survival and important for brain functions. It describes the different stages of sleep - stages 1 to 4 of non-REM sleep and REM sleep. Brain structures like the hypothalamus, brain stem, and pineal gland are involved in regulating sleep cycles. Sleep is controlled by circadian rhythms and homeostasis. Lack of quality sleep can increase health risks like high blood pressure and depression. The document also covers brain waves and the different frequency bands measured during different states of
Physiology of Sleep and its correlation with EEG wavesABHILASHA MISHRA
Content includes Physiology of sleep and and its correlation with EEG waves along with specific characteristics of different phases of sleep as well as an account of sleep disorders.
This document provides an overview of physiology of sleep and sleep disorders. It discusses brain waves during different sleep stages, the cycles of non-REM and REM sleep, theories of what causes sleep, the effects of sleep on physiological functions, comparative aspects of sleep across species, and consequences of sleep deprivation. Key topics covered include the different sleep stages, roles of neurotransmitters like serotonin in regulating sleep, and restoration of brain and body during sleep.
Sleep disorders are characterized by disturbances in sleep amount, quality, or timing. There are over 70 different sleep disorders divided into two main categories - dyssomnias involving problems falling or staying asleep, and parasomnias involving abnormal behaviors during sleep. The document provides detailed descriptions of common sleep disorders like insomnia, narcolepsy, sleep apnea, circadian rhythm disorders, nightmares, and sleep terrors. Diagnostic criteria are also outlined for each disorder.
The document summarizes the five stages of sleep in order: stage 1 (light sleep), stage 2 (45-55% of sleep), stage 3 (first stage of deep sleep), stage 4 (second stage of deep sleep), and REM sleep. It then discusses important functions of REM sleep such as its role in learning, memory consolidation, and problem solving. Finally, it briefly outlines common sleep disorders according to the DSM-5 classification and common causes of sleep disorders.
Nearly one third of human life is spent sleeping, which occurs regularly each day in a state of unresponsiveness and calm. Sleep is defined by stages based on EEG, EOG, and EMG patterns, with two main states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into four stages characterized by different brain wave frequencies and muscle movements. REM sleep involves eye movements similar to waking and a lack of muscle movement in the body. Sleep cycles through NREM and REM stages throughout the night, with REM sleep making up 20-25% of total sleep.
Dreams occur during sleep and involve sequences of images, sounds, and feelings. The sleep cycle consists of four stages over 90-120 minutes including stage 1 of light sleep, stage 2 of deep sleep, stage 3 of very deep sleep, and stage 4 of REM or rapid eye movement sleep. Dreams are important as they can help people overcome irritability, anxiety, depression, moodiness, lack of concentration, and memory loss. There are different types of dreams like daydreams, lucid dreams, nightmares, recurring dreams, healing dreams, prophetic dreams, and signal dreams.
The document discusses the importance of sleep for optimal physical and cognitive functioning. It explains that sleep is divided into cycles consisting of different stages, including REM sleep which is crucial for memory, learning, and higher level thought. Getting less than 7-8 hours of sleep per night can negatively impact concentration, mood, weight regulation, and other functions due to reductions in deep sleep and REM sleep. While managers face challenges getting sufficient sleep, power naps and strategies like limiting caffeine, darkening rooms, and using eye masks can help maximize the benefits of shorter sleep periods.
Sleep is a state of sustained immobility, reduced responsiveness, and characteristic posture that allows the body to rest and repair itself. It is essential for humans and most animals. Lack of sufficient sleep can impair functions like alertness, learning, mood, energy levels, and coordination. Brain waves change during sleep cycles from beta/alpha when awake to theta/delta when asleep. Sleep consists of REM and non-REM sleep, with dreaming occurring in REM sleep. Establishing good sleep habits and avoiding stimulants before bed can help improve sleep quality and duration.
This document discusses sleep physiology and sleep disorders. It begins by defining sleep and outlining the three basic physiological processes of wakefulness, non-rapid eye movement (NREM) sleep, and rapid eye movement (REM) sleep. It then describes sleep architecture and the stages of NREM and REM sleep in detail. Key aspects of sleep such as circadian rhythms, sleep requirements, neurobiology, and disorders like insomnia are also summarized. The document provides an overview of normal sleep patterns and processes as well as common sleep disorders.
The document discusses sleep, dreaming, and circadian rhythms. It covers the stages of sleep including non-REM and REM sleep. The four stages of non-REM sleep progress from light to deep sleep. REM sleep is characterized by rapid eye movements and dreaming. A typical night's sleep involves cycling through the stages approximately every 90 minutes, spending less time in deep sleep and more in REM sleep later in the night. Theories on dreaming function include expressing unconscious desires, rehearsing threatening situations, consolidating memories, and resolving daily problems and concerns.
Classification of sleep disorders and parasomniasEnoch R G
Sleep is made up of two physiological states: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. There are several brain regions and neurotransmitters that regulate the sleep-wake cycle, including serotonin, norepinephrine, acetylcholine, melatonin, and dopamine. Sleep disorders are classified in the DSM-5 and ICSD-2 and include insomnia, sleep-related breathing disorders, hypersomnias, circadian rhythm sleep-wake disorders, parasomnias, and other sleep-related movement disorders.
Gallery Furniture's Jim 'Mattress Mack' McIngvale discusses the importance of sleep, and how a lack of sleep can affect adversely affect our bodies. Browse through the slides for the facts, and what you can do to improve the sleep you get each night.
This document summarizes the key points from a sleep presentation. It discusses what constitutes normal sleep, common sleep disorders like insomnia, sleep apnea, and consequences of abnormal sleep. It also covers how lifestyle factors like routines, medications, and naps can help improve sleep quality. Specific sections summarize findings on women's sleep, how their biology and life stages impact sleep, and the effects of poor sleep on health.
The document provides 10 facts about dreams:
1) When people sleep, their body becomes paralyzed to prevent acting out dreams.
2) Blind people who became blind after birth can see images in their dreams, while those born blind dream without visuals but with other senses.
3) Everybody dreams except in extreme psychological cases, but men and women's dreams differ and both experience physical reactions regardless of dream content.
The document discusses sleep needs at different ages, sleep disorders, circadian rhythms, and the stages of sleep. Infants need 12-18 hours of sleep per night, children ages 5-10 need 10-11 hours, and teens and adults need 8-9 hours and 7-9 hours respectively. Sleep disorders include insomnia, sleep apnea, REM sleep behavior disorder, restless legs syndrome, and narcolepsy. Circadian rhythms regulate the sleep-wake cycle through exposure to light and darkness. Sleep cycles through NREM and REM stages with different brain wave patterns in each stage.
The document discusses the sleep cycle and stages of sleep. It describes how sleep is studied using EEG, EOG, EMG and EKG recordings. There are 5 stages of sleep: awake, stages 1 and 2 which are light sleep, stage 3 and 4 which are deep sleep, and REM sleep. The sleep cycle repeats every 90 minutes, alternating between REM and non-REM sleep. REM sleep increases later in the night and is when dreaming occurs. Lack of sleep can negatively impact mood, cognitive performance, and health.
Sleep is an essential activity that is important for physical and mental health. Not getting enough sleep can accumulate into a "sleep debt" that has negative health consequences. Maintaining a regular sleep schedule and getting 7-9 hours of sleep per night can help avoid sleep debt and its effects, which include impaired focus, mood issues, and increased disease risk. Paying back sleep debt requires getting more sleep than usual, such as going to bed earlier, rather than sleeping longer all at once.
Sleep is essential for normal functioning and survival. It helps the body and brain restore and repair. There are different sleep stages that provide different benefits. Most adults need 7-9 hours of sleep per night, though individual needs vary. Lack of sufficient sleep can seriously impair performance and health, increasing risks of accidents, illness, and mental health issues.
Sleep is an active, not passive, process where the body recuperates and the day's events are processed. It occurs in stages that progress from light to deep sleep and includes REM sleep characterized by eye movements. While sleep restores energy, its main functions are to maintain cognitive skills and normal functioning. The brain stem contains centers that induce sleep through inhibition of other areas, like the hypothalamus, while neurotransmitters like serotonin are also involved. Sleep cycles between non-REM and REM sleep in a regular pattern governed by activation and fatigue of neuronal centers in the brain.
Indian philosophy posits three states of consciousness: waking, dreaming, and deep sleep. These states correspond to the gross, subtle, and causal bodies respectively. Several ancient Upanishads discuss states of consciousness including awake, dream-filled sleep, deep sleep, and beyond deep sleep. There are four types of brain waves - beta, alpha, theta, and delta - which occur during different stages of wakefulness and sleep. Sleep stages progress from light to deep sleep, consisting of NREM stages 1-3 and REM sleep. Neurotransmitters like acetylcholine and hormones like melatonin regulate the sleep-wake cycle which is controlled by the circadian rhythm in the hypothalamus. DNA repair occurs more during sleep, reducing
All animals need sleep and people have been fascinated by sleep throughout history. There are different stages of sleep including light, deep, and REM sleep. During REM sleep, the brain is active while the body is paralyzed, which is important for memory, learning, and creativity. Most adults need around 8 hours of sleep per night but many people suffer from sleep deprivation or disorders. Not getting enough quality sleep can seriously impact health, mood, and cognitive performance.
Stewart scott 3rd_period_english_4_sleep_whatmrsalcido
Sleep has 5 stages that make up non-REM sleep and REM sleep. It rejuvenates the body physically, mentally, and emotionally by allowing the body to heal and the brain to consolidate memories. Not getting enough sleep can lead to issues like obesity, sickness, and even death in severe cases, as it impacts functions like temperature regulation and immune response. Proper sleep is important for physical and mental health.
Sleep is defined as unconsciousness from which the person can be aroused by sensory or other
stimuli.
distinguished from coma, which is unconsciousness from which the person cannot be
aroused. There are multiple stages of sleep, from very light sleep to very deep sleep; sleep
researchers also divide sleep into two entirely different types of sleep that have different qualities,
Sleep-wake cycle refers to our 24 hour daily sleep pattern which consists of
approximately 16 hours of daytime wakefulness and 8 hours of night-time sleep.
The complex process of the sleep-wake cycle is controlled by the body’s circadian rhythm and sleep homeostasis (the amount of accumulated sleep need that builds during time spent awake).
Sleep is a naturally recurring state that involves altered consciousness, inhibited sensory activity, and reduced muscle activity. It is important for healing, repairing the body, and improving concentration. There are four stages of sleep: three non-REM stages and one REM stage. The hypothalamus influences sleep cycles by regulating the release of melatonin in response to light, which makes people feel sleepy. Factors like age, recent sleep patterns, and sleep disorders can affect normal sleep stage progression.
The document discusses various aspects of consciousness, sleep, and dreams. It begins by defining consciousness and describing different levels of consciousness such as waking, subconscious, and unconscious states. It then discusses sleep stages and brain wave patterns associated with each stage. REM sleep is specifically called out as the stage where most vivid dreams occur. The document also covers sleep disorders, the effects of sleep deprivation, and theories about the purpose and meaning of dreams.
This document discusses sleep and rest patterns. It defines sleep and rest, compares their characteristics, and identifies the stages of non-REM and REM sleep. The document outlines functions of sleep, factors that affect sleep, and common sleep disorders. It also discusses conditions necessary to promote sleep and the nursing process for patients.
People need between 7 to 9 hours of sleep per night. Sleep serves important restorative functions such as rebuilding proteins, replenishing energy supplies, and facilitating learning and memory consolidation. Damage to the suprachiasmatic nucleus disrupts circadian rhythms. The suprachiasmatic nucleus regulates the pineal gland which secretes melatonin, increasing sleepiness. There are various stages of sleep including REM and non-REM sleep. Brain mechanisms such as the reticular formation, locus coeruleus, and basal forebrain regulate arousal and sleep cycles.
Continuum of Consciousness
- Controlled and Automatic Processes
- Altered States of Consciousness
- Psychoactive Drugs
- Sleep and Dreams
- Different Stages of Sleep (REM and N-REM)
- 4 Major Questions About Sleep
- Sleep Disorders
- The Unconscious Mind
- Unconsciousness
The document discusses biological rhythms and sleep stages, explaining that circadian rhythms operate on a 24-hour cycle and influence sleep and wakefulness, and describing the five distinct sleep stages that occur in a repeating cycle approximately every 90 minutes. It also reviews theories about why we sleep and dream, such as for physiological functions like neural development and information processing, and examines some common sleep disorders like insomnia, narcolepsy, and sleep apnea.
Sleep has two types - rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. REM sleep is associated with dreaming and eye movements while NREM sleep has four stages with different brain wave patterns. Sleep is regulated by circadian rhythms and homeostasis. The brainstem contains sleep centers like the raphe nucleus and locus ceruleus that induce REM and NREM sleep respectively. Common sleep disorders include insomnia, sleep apnea, nightmares, night terrors and somnambulism. Movement disorders during sleep include restless legs syndrome and leg cramps.
This document discusses the importance of rest for the body and mind. It notes that Jesus recognized the need for his disciples to take time away from their busy schedules to rest. The document then discusses the stages of sleep and why sleep is important for physical and mental restoration. It notes that lack of sleep can impair memory, concentration, immune function and more. Finally, it provides tips on promoting good sleep habits and highlights that the Sabbath was created by God as a day of rest.
This document summarizes key aspects of sleep physiology. It describes the two main types of sleep - slow-wave sleep and REM sleep. Slow-wave sleep is deeper and more restorative while REM sleep is when most dreaming occurs. The brain activity and physiology differs between these sleep stages. Several theories are presented on what causes sleep, including that active inhibitory processes in the brainstem induce sleep rather than fatigue. The role of neurotransmitters like serotonin is also discussed.
This document discusses sleep anatomy and jet lag. It describes how structures in the brain like the hypothalamus and brain stem control sleep and wake cycles. Jet lag occurs when these circadian rhythms are disrupted by traveling across time zones. The document also recounts the author's experience with jet lag upon moving from Vietnam to Europe, including feeling exhausted for several days as their body adjusted to the new time zone. Finally, it emphasizes that sleep plays an important role in physical and mental health.
This document discusses the importance of sleep for health. It describes the five stages of sleep, including rapid eye movement (REM) sleep and non-REM sleep. Insufficient sleep can increase risks for various diseases like obesity, diabetes, and heart disease due to changes in hormones like ghrelin and leptin. Getting 7-9 hours of sleep per night is recommended to maintain good health and reduce risks.
This document discusses the importance of sleep and provides information about sleep stages and cycles. It defines sleep and discusses how sleep changes throughout life. The stages of sleep include stage 1, 2, 3 and REM sleep. A normal sleep cycle takes 90-120 minutes and includes progression through the stages before REM sleep. Deep sleep occurs in stage 3. Dreams typically occur during REM sleep. The benefits of good sleep for health are also outlined, including keeping the heart healthy, reducing stress, and improving memory and weight control.
Dr. Suresh Kumar Murugesan is a professor of psychology from India who has published many research papers and books. He gave a presentation on cyber anxiety which refers to feelings of tension and worry related to using technology. Cyberchondria is excessive health anxiety from searching medical information online. Cyberphobia is an extreme fear of computers and technology. Common anxiety symptoms include physical signs like increased heart rate and sweating as well as worrying thoughts. Anxiety can also lead to depression, substance abuse, sleep issues and other problems if not managed properly. The causes and strategies for dealing with anxiety were discussed.
The document discusses the neuroscience of stress. It defines neuroscience as the study of the brain and nervous system, and defines stress as feelings of being overwhelmed. It then discusses how stress impacts the brain and behavior in several ways: it can impair memory, change the brain's structure by affecting gray and white matter, increase risk of mental illness, kill brain cells in the hippocampus, and shrink certain brain areas like the prefrontal cortex and hippocampus. The document also examines how stress affects several key neurotransmitters like catecholamines, GABA, dopamine, norepinephrine, serotonin, melatonin, and glutamate.
Dr. Suresh Kumar Murugesan PhD and Ms. Jothi are the founders of Yellow Pond counselling centre in Tamil Nadu, India. They are positive psychologists who have conducted training and webinars. The presentation discusses the neuroscience of memory, including the different types of memory like sensory memory, working memory, long term memory, explicit memory and implicit memory. It examines the areas of the brain involved in each memory system like the hippocampus, prefrontal cortex, basal ganglia and cerebellum. The role of neurotransmitters and long term potentiation in memory formation is also covered.
One of the biggest challenge in front of the teachers is management of students behaviour in the classroom.
In this presentation we tried to make some points to the people who searching answer for the classroom management
ANOVA (Analysis of Variance) is a statistical test used to analyze differences between the means of three or more groups. There are two key elements of ANOVA - variation within groups and variation between groups. Types of ANOVA include one-way ANOVA, which compares the means of three or more independent groups, and two-way ANOVA, which estimates how a variable changes according to two categorical variables. Important terms related to ANOVA are means, F-statistics, sum of squares, mean squared error, hypotheses, and group variability.
Dr. Suresh Kumar Murugesan is presenting on Jacobson's Progressive Muscle Relaxation Technique. Jacobson's technique involves tensing specific muscle groups for 5 seconds then relaxing them for 10 seconds, moving sequentially through the body. The technique aims to reduce muscle tension and anxiety by manipulating autonomic responses, increasing opiate production, and promoting immune function. The presentation provides instructions for practicing the technique moving through muscle groups from the feet to the facial muscles.
This document discusses measures of central tendency including the mean, median, and mode. It provides definitions and formulas for calculating each measure. The mean is the average value and is calculated by summing all values and dividing by the total number of values. The median is the middle value when values are arranged in order. The mode is the value that occurs most frequently. The document discusses when each measure is most appropriate to use and provides examples of calculating the mean, median, and mode. It also covers the properties, merits, and demerits of each measure of central tendency.
This document provides an introduction to statistics in psychology. It discusses the origin of statistics, noting that the word comes from the Latin word for state. It then covers the history and development of statistics from the 1600s to present day. Key definitions of statistics are presented. The functions of statistics are listed as collection, classification, condensation, comparison, correlation, and causation. Descriptive and inferential statistics are introduced as the two main branches. Limitations and types of statistics are also briefly outlined.
1) Colour breathing is a mindfulness exercise where you breathe in a colour associated with positive feelings and breathe out a colour for stress or negative emotions.
2) The exercise involves relaxing your body, focusing on deep breathing, and visualizing colours entering and leaving your body on the inhale and exhale.
3) Different colours like blue, green, orange, and yellow are suggested for relaxation, healing, happiness, and concentration respectively when practicing colour breathing.
Dr. Suresh Kumar Murugesan is presenting on using guided imagery of a spaceship travel to develop mindfulness in children. Guided spaceship travel involves imagining getting on a spaceship and traveling to another planet where one explores peaceful scenes. Benefits include reducing stress, anxiety and improving sleep. It requires sitting comfortably and closing one's eyes to visualize the journey in detail for 15 minutes before returning home on the spaceship.
This document discusses promoting mental health among children and adolescents. It begins by introducing the presenter and their qualifications. It then provides statistics showing that 13% of adolescents have a diagnosed mental disorder and rates of child mental health crises and suicide are rising. Common stressors for children like exposure to violence, academic pressure, and internet addiction are discussed. The document advocates for developing children's cognitive and social-emotional skills. It provides strategies that parents can use to prioritize mental health, teach emotional regulation, problem-solving skills, and build mental strength in children. Key aspects of mental toughness and strength are defined.
Dr. Suresh Kumar Murugesan is a professor of psychology who specializes in psychometry, counseling, and psychotherapy. The document discusses tele counseling, which involves providing counseling services remotely using technologies like phone, video chat, or online messaging. Tele counseling can help increase access to mental healthcare by reducing barriers like transportation, privacy concerns, and stigma. However, it also faces challenges regarding client privacy, building rapport without in-person interaction, and legal/ethical issues of practicing across state lines. The document provides an overview of how tele counseling works, including obtaining consent, booking appointments, conducting sessions, and follow up care.
This document outlines various strategies for managing anxiety presented by Dr. Suresh Kumar Murugesan. It includes over 50 techniques across multiple slides:
- Deep breathing, muscle relaxation, mindfulness, exercise, and talking to friends are among the strategies discussed for managing physical anxiety symptoms and promoting relaxation.
- Cognitive techniques include challenging negative thoughts, limiting worry time, practicing positive self-talk, and cognitive restructuring.
- Other recommendations involve time management, getting sufficient sleep, seeking social support from friends or support groups, and lifestyle changes like healthy eating and reducing caffeine.
The document discusses the neuroscience of happiness. It defines neuroscience as the study of the brain and nervous system, and how they impact behavior and cognition. Happiness is defined as a state of joy, satisfaction and fulfillment characterized by more positive than negative feelings. The document explores the types of happiness and the reward circuit in the brain associated with experiences that promote happiness like social bonding, altruism and pleasure. It provides references for further reading on the topic.
1) Dr. Suresh Kumar Murugesan is a professor of psychology in India who specializes in psychometry and positive psychology.
2) Neuroscience research has found that feelings of gratitude are associated with increased activity in areas of the brain related to learning, decision making, and moral cognition such as the medial prefrontal cortex.
3) Gratitude may impact neurotransmitters like dopamine, serotonin, and oxytocin which are linked to mood improvement and social bonding. Practicing gratitude has been shown to have mental and physical health benefits.
The document provides information about Dr. Suresh Kumar Murugesan and Dr. Subasree Vanamali, who are professors and trainers in psychology in India. It then discusses several classic theories of personality type, including those proposed by Hippocrates, Sheldon, Kretschmer, and Jung. Hippocrates identified four temperaments - sanguine, melancholic, choleric, and phlegmatic. Sheldon categorized body types into endomorph, mesomorph, and ectomorph. Kretschmer linked physique to personality, and Jung distinguished between introversion and extroversion.
Dr. Suresh Kumar Murugesan and Dr. Veenavani are founders of Yellow Pond and other organizations focused on psychology and positive behavior. They presented on the neuroscience of mindfulness based on various studies. Mindfulness involves focusing attention on the present moment in an open and non-reactive way. Studies show mindfulness is associated with changes in brain regions involved in emotion regulation, memory, and self-awareness such as reduced amygdala activity and increased prefrontal cortex and hippocampus activity. A meta-analysis found consistent changes in 8 brain regions of experienced meditators.
This document provides information about working with difficult clients. It discusses common reasons why clients may be resistant to treatment, such as fear, manipulation, shame, and exhaustion. It also outlines categories of difficult cases, including challenges to a professional's skills or personality, unmatched expectations, and system issues. The document recommends focusing on building the therapeutic alliance, using self-awareness, and employing motivational enhancement techniques to address client resistance.
This document provides an overview of selecting appropriate statistics and tools for research. It discusses various types of statistical analysis including descriptive analysis, inferential analysis, differences analysis, association analysis, and predictive analysis. Descriptive analysis involves summarizing data through tables, graphs, and numerical measures of central tendency, variation, and distribution. Inferential analysis makes conclusions about a population based on a sample. Differences analysis examines whether two or more groups are the same or different. Association analysis looks at relationships between variables. Predictive analysis forecasts one variable based on others. The document also explains when to use parametric versus non-parametric statistics depending on factors like sample size, distribution, and scale of measurement.
Psychotherapy is a treatment approach for mental illnesses and disorders of behavior and mind. It involves talking therapies where a trained practitioner supports clients to modify their cognitions, emotions, and behaviors in desirable ways. Some key features of psychotherapy are that it provides a nonjudgmental and supportive environment for clients to discuss problems, explores more satisfactory ways of living, aims to facilitate effective and lasting changes, and involves interactions between the therapist and client that connect psychological theories to help improve client functioning.
Beyond the Advance Presentation for By the Book 9John Rodzvilla
In June 2020, L.L. McKinney, a Black author of young adult novels, began the #publishingpaidme hashtag to create a discussion on how the publishing industry treats Black authors: “what they’re paid. What the marketing is. How the books are treated. How one Black book not reaching its parameters casts a shadow on all Black books and all Black authors, and that’s not the same for our white counterparts.” (Grady 2020) McKinney’s call resulted in an online discussion across 65,000 tweets between authors of all races and the creation of a Google spreadsheet that collected information on over 2,000 titles.
While the conversation was originally meant to discuss the ethical value of book publishing, it became an economic assessment by authors of how publishers treated authors of color and women authors without a full analysis of the data collected. This paper would present the data collected from relevant tweets and the Google database to show not only the range of advances among participating authors split out by their race, gender, sexual orientation and the genre of their work, but also the publishers’ treatment of their titles in terms of deal announcements and pre-pub attention in industry publications. The paper is based on a multi-year project of cleaning and evaluating the collected data to assess what it reveals about the habits and strategies of American publishers in acquiring and promoting titles from a diverse group of authors across the literary, non-fiction, children’s, mystery, romance, and SFF genres.
How to Configure Time Off Types in Odoo 17Celine George
Now we can take look into how to configure time off types in odoo 17 through this slide. Time-off types are used to grant or request different types of leave. Only then the authorities will have a clear view or a clear understanding of what kind of leave the employee is taking.
Integrated Marketing Communications (IMC)- Concept, Features, Elements, Role of advertising in IMC
Advertising: Concept, Features, Evolution of Advertising, Active Participants, Benefits of advertising to Business firms and consumers.
Classification of advertising: Geographic, Media, Target audience and Functions.
How to Show Sample Data in Tree and Kanban View in Odoo 17Celine George
In Odoo 17, sample data serves as a valuable resource for users seeking to familiarize themselves with the functionalities and capabilities of the software prior to integrating their own information. In this slide we are going to discuss about how to show sample data to a tree view and a kanban view.
Credit limit improvement system in odoo 17Celine George
In Odoo 17, confirmed and uninvoiced sales orders are now factored into a partner's total receivables. As a result, the credit limit warning system now considers this updated calculation, leading to more accurate and effective credit management.
Webinar Innovative assessments for SOcial Emotional SkillsEduSkills OECD
Presentations by Adriano Linzarini and Daniel Catarino da Silva of the OECD Rethinking Assessment of Social and Emotional Skills project from the OECD webinar "Innovations in measuring social and emotional skills and what AI will bring next" on 5 July 2024
The Value of Time ~ A Story to Ponder On (Eng. & Chi.).pptxOH TEIK BIN
A PowerPoint presentation on the importance of time management based on a meaningful story to ponder on. The texts are in English and Chinese.
For the Video (texts in English and Chinese) with audio narration and explanation in English, please check out the Link:
https://www.youtube.com/watch?v=lUtjLnxEBKo
AI Risk Management: ISO/IEC 42001, the EU AI Act, and ISO/IEC 23894PECB
As artificial intelligence continues to evolve, understanding the complexities and regulations regarding AI risk management is more crucial than ever.
Amongst others, the webinar covers:
• ISO/IEC 42001 standard, which provides guidelines for establishing, implementing, maintaining, and continually improving AI management systems within organizations
• insights into the European Union's landmark legislative proposal aimed at regulating AI
• framework and methodologies prescribed by ISO/IEC 23894 for identifying, assessing, and mitigating risks associated with AI systems
Presenters:
Miriama Podskubova - Attorney at Law
Miriama is a seasoned lawyer with over a decade of experience. She specializes in commercial law, focusing on transactions, venture capital investments, IT, digital law, and cybersecurity, areas she was drawn to through her legal practice. Alongside preparing contract and project documentation, she ensures the correct interpretation and application of European legal regulations in these fields. Beyond client projects, she frequently speaks at conferences on cybersecurity, online privacy protection, and the increasingly pertinent topic of AI regulation. As a registered advocate of Slovak bar, certified data privacy professional in the European Union (CIPP/e) and a member of the international association ELA, she helps both tech-focused startups and entrepreneurs, as well as international chains, to properly set up their business operations.
Callum Wright - Founder and Lead Consultant Founder and Lead Consultant
Callum Wright is a seasoned cybersecurity, privacy and AI governance expert. With over a decade of experience, he has dedicated his career to protecting digital assets, ensuring data privacy, and establishing ethical AI governance frameworks. His diverse background includes significant roles in security architecture, AI governance, risk consulting, and privacy management across various industries, thorough testing, and successful implementation, he has consistently delivered exceptional results.
Throughout his career, he has taken on multifaceted roles, from leading technical project management teams to owning solutions that drive operational excellence. His conscientious and proactive approach is unwavering, whether he is working independently or collaboratively within a team. His ability to connect with colleagues on a personal level underscores his commitment to fostering a harmonious and productive workplace environment.
Date: June 26, 2024
Tags: ISO/IEC 42001, Artificial Intelligence, EU AI Act, ISO/IEC 23894
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Still I Rise by Maya Angelou
-Table of Contents
● Questions to be Addressed
● Introduction
● About the Author
● Analysis
● Key Literary Devices Used in the Poem
1. Simile
2. Metaphor
3. Repetition
4. Rhetorical Question
5. Structure and Form
6. Imagery
7. Symbolism
● Conclusion
● References
-Questions to be Addressed
1. How does the meaning of the poem evolve as we progress through each stanza?
2. How do similes and metaphors enhance the imagery in "Still I Rise"?
3. What effect does the repetition of certain phrases have on the overall tone of the poem?
4. How does Maya Angelou use symbolism to convey her message of resilience and empowerment?
Understanding and Interpreting Teachers’ TPACK for Teaching Multimodalities i...Neny Isharyanti
Presented as a plenary session in iTELL 2024 in Salatiga on 4 July 2024.
The plenary focuses on understanding and intepreting relevant TPACK competence for teachers to be adept in teaching multimodality in the digital age. It juxtaposes the results of research on multimodality with its contextual implementation in the teaching of English subject in the Indonesian Emancipated Curriculum.
2. About the Presenter
● Dr.Suresh Kumar Murugesan is a passionate Professor,researcher and
Mental Health Practitioner from Madurai,Tamil Nadu,India
● At present he is heading the department of Psychology,the American
College,Madurai
● He is very keen in learning new research studies in behavioural
Sciences and open to learn.
● His ultimate aim is to make impression in the field of Knowledge
● His area of specializations are Psychotherapy,Positive Psychology,
Education Psychology,Cognitive Psychology,Cyber Psychology etc
3. Disclaimer
● This presentation is prepared
for learning purpose only and all
the photos used in this
presentation are taken from
google image search.
● Due recognition was given to all
the material collected from the
various sources.
● Any name or reference is
missed kindly bring it to the
notice of the presenter for
inclusion
4. Sleep
Sleep is a naturally recurring state of mind
and body, characterized by altered
consciousness, relatively inhibited sensory
activity, reduced muscle activity and
inhibition of nearly all voluntary muscles
during rapid eye movement sleep, and
reduced interactions with surroundings.
9. Research shows that a chronic lack of sleep, or
getting poor quality sleep, increases the risk of
disorders including
1. high blood pressure,
2. cardiovascular disease,
3. diabetes,
4. depression, and
5. obesity
11. Brain and Sleep
Several structures within the brain are involved
with sleep
1. The hypothalamus
2. The suprachiasmatic nucleus
3. The brain stem
4. The thalamus
5. The cerebral cortex
6. The pineal gland
7. The basal forebrain
8. the midbrain
9. The amygdala
13. SCN
Within the hypothalamus is the
suprachiasmatic nucleus (SCN) – clusters
of thousands of cells that receive
information about light exposure directly
from the eyes and control our behavioral
rhythm. Some people with damage to the
SCN sleep erratically throughout the day
because they are not able to match their
circadian rhythms with the light-dark cycle.
Most blind people maintain some ability to
sense light and are able to modify their
sleep/wake cycle.
14. Brain Stem 1. The brain stem, at the base of the brain, communicates
with the hypothalamus to control the transitions between
wake and sleep.
2. The brainstem includes structures called the pons,
medulla, and midbrain.
3. Sleep-promoting cells within the hypothalamus and the
brain stem produce a brain chemical called GABA,
which acts to reduce the activity of arousal centers in the
hypothalamus and the brain stem.
4. The brain stem (especially the pons and medulla) also
plays a special role in REM sleep;
5. it sends signals to relax muscles essential for body
posture and limb movements, so that we don’t act out
our dreams.
15. Thalamus
1. The thalamus acts as a relay for information from
the senses to the cerebral cortex
2. the covering of the brain that interprets and
processes information from short- to long-term
memory
3. During most stages of sleep, the thalamus becomes
quiet, letting you tune out the external world.
4. But during REM sleep, the thalamus is active,
sending the cortex images, sounds, and other
sensations that fill our dreams.
16. Pineal Gland 1. The pineal gland, located within the brain’s
two hemispheres, receives signals from the
SCN and increases production of the
hormone melatonin, which helps put us to
sleep once the lights go down.
2. People who have lost their sight and cannot
coordinate their natural wake-sleep cycle
using natural light can stabilize their sleep
patterns by taking small amounts of
melatonin at the same time each day.
3. Scientists believe that peaks and valleys of
melatonin over time are important for
matching the body’s circadian rhythm to the
external cycle of light and darkness.
17. Basal
forebrain
1. The basal forebrain, near the front and
bottom of the brain, also promotes sleep
and wakefulness, while part of the
midbrain acts as an arousal system.
2. Release of adenosine (a chemical
by-product of cellular energy
consumption) from cells in the basal
forebrain and probably other regions
supports your sleep drive.
3. Caffeine counteracts sleepiness by
blocking the actions of adenosine.
19. Types of Sleep
There are two basic types of sleep:
1. rapid eye movement (REM) sleep and
2. non-REM sleep (which has three
different stages).
Each is linked to specific brain waves and
neuronal activity.
We all cycle through all stages of non-REM
and REM sleep several times during a typical
night, with increasingly longer, deeper REM
periods occurring toward morning.
22. Stage One Sleep
Stage 1 non-REM sleep is the changeover from wakefulness to
sleep.
During this short period (lasting several minutes) of relatively light
sleep.
Our brain waves begin to slow from their daytime wakefulness
patterns.
23. During stage one sleep
● Heartbeat slows down
● Breathing slows down
● Eye movements slow down
● Muscles relax and might
occasionally twitch
● Brain waves begin to slow down
24. How Stage One Sleep
Feels?
According to Harvard Health Publishing, it’s usually
easy to wake someone from stage one sleep, but not
everyone will experience waking up from stage one in
the same way:
“If awakened, one person might recall being drowsy,
while another might describe having been asleep.”
25. Stage 2 1. Stage 2 non-REM sleep is a period of light
sleep before we enter deeper sleep lasting
10 to 25 minutes
2. Our heartbeat and breathing slow, and
muscles relax even further.
3. Our body temperature drops and eye
movements stop.
4. Brain wave activity slows but is marked by
brief bursts of electrical activity.
5. We spend more of our repeated sleep cycles
in stage 2 sleep than in other sleep stages.
26. During Stage Three
Sleep
● Heartbeat and breathing slow down even more
● Muscles relax even more
● Body temperature drops
● Eye movements stop
● Brainwave activity slows. The National Institute of Neurological Disorders
and Stroke says brainwave patterns are “marked by brief bursts of
electrical activity
27. How Stage Two
Sleep Feels?
It’s not as easy to wake someone from stage two sleep as it is from stage one
sleep.
However, stage two sleep is still a fairly light stage of sleep.
People won’t feel disoriented if they wake up from stage two sleep.
28. Stage 3
1. Stage 3 non-REM sleep is the
period of deep sleep that we need
to feel refreshed in the morning.
2. It lasts 20 to 40 minutes
3. It occurs in longer periods during
the first half of the night.
4. Our heartbeat and breathing slow
to their lowest levels during sleep.
5. Our muscles are relaxed and it may
be difficult to awaken you. Brain
waves become even slower.
29. During stage Three sleep
● Heartbeat and breathing slow to the lowest levels
they will reach during sleep
● Muscles stay relaxed
● It might be difficult to wake up
● Brain waves slow down even more
30. How Stage
Three Sleep
Feels?
Stage three sleep is very deep and hard to
wake someone up from — people may not
notice loud noises, bright lights, or other
things that might easily wake them from a
lighter sleep.
“As NREM sleep progresses, the brain
becomes less responsive to external stimuli,
and it becomes increasingly difficult to awaken
an individual from sleep,”
Harvard Health Publishing explains. If
someone is woken from stage three sleep,
they will probably feel groggy and
disoriented.
31. Stage 4 REM
1. REM sleep,or Rapid Eye Movement sleep,is a very“active”stage.
2. REM sleep first occurs about 90 minutes after falling asleep.
3. Our eyes move rapidly from side to side behind closed eyelids.
4. Mixed frequency brain wave activity becomes closer to that seen in wakefulness.
5. Our breathing becomes faster and irregular,and our heart rate and blood pressure increase to near waking
levels.
6. Most of our dreaming occurs during REM sleep,although some can also occur in non-REM sleep.
7. Our arm and leg muscles become temporarily paralyzed,which prevents us from acting out our dreams.
8. As we age,we sleep less of our time in REM sleep.
9. Memory consolidation most likely requires both non-REM and REM sleep.
32. During REM
sleep
● Behind the eyelids, the eyes move rapidly from
side to side
● Breathing speeds up and can become irregular
● Heart rate increases
● Blood pressure increases
● The majority of vivid dreaming occurs in this
state
● Arms and leg muscles become temporarily
paralyzed. The National Institute of
Neurological Disorders and Stroke explains
that this “prevents you from acting out your
dreams”
33. How REM Sleep
Feels?
According to Medical News Today,
people experience REM sleep several
times every night, and REM sleep
accounts for “approximately 20 to 25
percent of an adult’s sleep cycle.”
REM stages will probably get longer as
the night goes on. And the NIH explains
that “REM is thought to be involved in
the process of storing memories,
learning, and balancing your mood,
although the exact mechanisms are not
well understood.”
35. Sleep mechanism
Two internal biological mechanisms–circadian
rhythm and homeostasis–work together to regulate
when you are awake and sleep.
36. Circadian
rhythms
● Circadian rhythms direct a wide variety of functions from
daily fluctuations in wakefulness to body temperature,
metabolism, and the release of hormones.
● They control your timing of sleep and cause us to be
sleepy at night and our tendency to wake in the morning
without an alarm.
● Our body’s biological clock, which is based on a roughly
24-hour day, controls most circadian rhythms.
● Circadian rhythms synchronize with environmental cues
(light, temperature) about the actual time of day, but they
continue even in the absence of cues.
37. Sleep-wake
homeostasis
1. Sleep-wake homeostasis keeps track of our need for sleep.
2. The homeostatic sleep drive reminds the body to sleep after a certain
time and regulates sleep intensity.
3. This sleep drive gets stronger every hour we are awake and causes us to
sleep longer and more deeply after a period of sleep deprivation.
4. Factors that influence our sleep-wake needs include medical conditions,
medications,stress,sleep environment,and what we eat and drink.
5. Perhaps the greatest influence is the exposure to light.
6. Specialized cells in the retinas of our eyes process light and tell the
brain whether it is day or night and can advance or delay our sleep-wake
cycle.
7. Exposure to light can make it difficult to fall asleep and return to sleep
when awakened.
8. Night shift workers often have trouble falling asleep when they go to
bed,and also have trouble staying awake at work because their natural
circadian rhythm and sleep-wake cycle is disrupted.
9. In the case of jet lag,circadian rhythms become out of sync with the
time of day when people fly to a different time zone,creating a
mismatch between their internal clock and the actual clock.
39. Brain Waves
At the root of all our thoughts, emotions and behaviours is
the communication between neurons within our brains.
Brainwaves are produced by synchronised electrical
pulses from masses of neurons communicating with each
other.
40. Brain Waves
Brainwaves are detected using sensors placed on the
scalp. They are divided into bandwidths to describe their
functions (below), but are best thought of as a
continuous spectrum of consciousness; from slow, loud
and functional - to fast, subtle, and complex.
41. Brain Waves
It is a handy analogy to think of brainwaves as
musical notes - the low frequency waves are
like a deeply penetrating drum beat, while the
higher frequency brainwaves are more like a
subtle high pitched flute. Like a symphony, the
higher and lower frequencies link and cohere
with each other through harmonics.
42. Brain Waves
Our brainwaves change according to what we’re doing and
feeling. When slower brainwaves are dominant we can feel
tired, slow, sluggish, or dreamy. The higher frequencies are
dominant when we feel wired, or hyper-alert.
43. Brain Waves
The descriptions that follow are only broad
descriptions - in practice things are far more
complex, and brainwaves reflect different
aspects when they occur in different locations in
the brain.
Brainwave speed is measured in Hertz (cycles
per second) and they are divided into bands
delineating slow, moderate, and fast waves.
44. How are brain waves measured?
A test called an electroencephalogram (EEG) can evaluate the
electrical activity in your brain and record the waves, which are
measured in cycles per second, or Hertz (Hz).
Different waves occur at different times, based on what you’re
doing and how you’re feeling.
45. INFRA-LOW
(<.5HZ)
Infra-Low brainwaves (also known as Slow Cortical
Potentials), are thought to be the basic cortical
rythms that underlie our higher brain functions. Very
little is known about infra-low brainwaves. Their
slow nature make them difficult to detect and
accurately measure, so few studies have been
done. They appear to take a major role in brain
timing and network function.
46. DELTA WAVES (.5 TO 3
HZ)
Delta brainwaves are slow, loud brainwaves (low
frequency and deeply penetrating, like a drum
beat). They are generated in deepest meditation
and dreamless sleep. Delta waves suspend
external awareness and are the source of empathy.
Healing and regeneration are stimulated in this
state, and that is why deep restorative sleep is so
essential to the healing process.
47. THETA
WAVES (3
TO 8 HZ)
Theta brainwaves occur most often in sleep but are also
dominant in deep meditation. Theta is our gateway to learning,
memory, and intuition. In theta, our senses are withdrawn from
the external world and focused on signals originating from
within. It is that twilight state which we normally only
experience fleetingly as we wake or drift off to sleep. In theta
we are in a dream; vivid imagery, intuition and information
beyond our normal conscious awareness. It’s where we hold
our ‘stuff’, our fears, troubled history, and nightmares.
48. ALPHA WAVES (8 TO 12
HZ)
Alpha brainwaves are dominant during quietly
flowing thoughts, and in some meditative states.
Alpha is ‘the power of now’, being here, in the
present. Alpha is the resting state for the brain.
Alpha waves aid overall mental coordination,
calmness, alertness, mind/body integration and
learning.
49. BETA WAVES (12 TO 38
HZ)
Beta brainwaves dominate our normal waking state of
consciousness when attention is directed towards cognitive
tasks and the outside world. Beta is a ‘fast’ activity, present
when we are alert, attentive, engaged in problem solving,
judgment, decision making, or focused mental activity.
Beta brainwaves are further divided into three bands;
Lo-Beta (Beta1, 12-15Hz) can be thought of as a 'fast idle',
or musing. Beta (Beta2, 15-22Hz) is high engagement or
actively figuring something out. Hi-Beta (Beta3, 22-38Hz) is
highly complex thought, integrating new experiences, high
anxiety, or excitement. Continual high frequency processing
is not a very efficient way to run the brain, as it takes a
tremendous amount of energy.
50. GAMMA
WAVES (38
TO 42 HZ)
Gamma brainwaves are the fastest of brain waves (high
frequency, like a flute), and relate to simultaneous processing
of information from different brain areas. Gamma brainwaves
pass information rapidly and quietly. The most subtle of the
brainwave frequencies, the mind has to be quiet to access
gamma.
Gamma was dismissed as 'spare brain noise' until researchers
discovered it was highly active when in states of universal
love, altruism, and the ‘higher virtues’. Gamma is also above
the frequency of neuronal firing, so how it is generated
remains a mystery. It is speculated that gamma rhythms
modulate perception and consciousness, and that a greater
presence of gamma relates to expanded consciousness and
spiritual emergence.
51. Frequency band Frequency Brain states
Gamma (γ) >35 Hz Concentration
Beta (β) 12–35 Hz Anxiety dominant, active, external attention,
relaxed
Alpha (α) 8–12 Hz Very relaxed, passive attention
Theta (θ) 4–8 Hz Deeply relaxed, inward focused
Delta (δ) 0.5–4 Hz Sleep
53. WHAT BRAINWAVES MEAN TO US
Our brainwave profile and our daily experience of the world are inseparable. When our brainwaves are out of balance,
there will be corresponding problems in our emotional or neuro-physical health. Research has identified brainwave patterns
associated with all sorts of emotional and neurological conditions.
Over-arousal in certain brain areas is linked with anxiety disorders, sleep problems, nightmares, hyper-vigilance, impulsive
behaviour, anger/aggression, agitated depression, chronic nerve pain and spasticity. Under-arousal in certain brain areas
leads to some types of depression, attention deficit, chronic pain and insomnia. A combination of under-arousal and
over-arousal is seen in cases of anxiety, depression and ADHD.
Instabilities in brain rhythms correlate with tics, obsessive-compulsive disorder, aggressive behaviour, rage, bruxism, panic
attacks, bipolar disorder, migraines, narcolepsy, epilepsy, sleep apnea, vertigo, tinnitus, anorexia/bulimia, PMT, diabetes,
hypoglycaemia and explosive behaviour.
54. ALTERING YOUR BRAINWAVES
By rule of thumb, any process that changes your perception changes your brainwaves.
Chemical interventions such as medications or recreational drugs are the most common methods to alter brain function;
however brainwave training is our method of choice.
Over the long term, traditional eastern methods (such as meditation and yoga) train your brainwaves into balance. Of the
newer methods, brainwave entrainment is an easy, low-cost method to temporarily alter your brainwave state. If you are
trying to solve a particular difficulty or fine-tune your brainwave function, state-of-the-art brain training methods like
neurofeedback and pEMF deliver targeted, quick, and lasting results.
57. How Much
Sleep Do we
Need?
1. Our need for sleep and our sleep patterns change as we age,but this
varies significantly across individuals of the same age.
2. There is no magic“number of sleep hours”that works for everybody of
the same age.
3. Babies initially sleep as much as 16 to 18 hours per day,which may
boost growth and development (especially of the brain).
4. School-age children and teens on average need about 9.5 hours of sleep
per night.
5. Most adults need 7-9 hours of sleep a night,but after age 60,nighttime
sleep tends to be shorter,lighter,and interrupted by multiple
awakenings.
6. Elderly people are also more likely to take medications that interfere
with sleep.
7. In general,people are getting less sleep than they need due to longer
work hours and the availability of round-the-clock entertainment and
other activities.
8. Many people feel they can "catch up"on missed sleep during the
weekend but,depending on how sleep-deprived they are,sleeping
longer on the weekends may not be adequate.
58. Dreaming 1. Everyone dreams.
2. We spend about 2 hours each night
dreaming but may not remember most of our
dreams.
3. Its exact purpose isn’t known, but dreaming
may help us process our emotions.
4. Events from the day often invade our
thoughts during sleep, and people suffering
from stress or anxiety are more likely to have
frightening dreams.
5. Dreams can be experienced in all stages of
sleep but usually are most vivid in REM
sleep.
6. Some people dream in color, while others
only recall dreams in black and white.
60. 1 2 3 4
Chemical signals to sleep
Clusters of
sleep-promoting neurons
in many parts of the brain
become more active as we
get ready for bed.
Nerve-signaling chemicals
called neurotransmitters
can “switch off” or dampen
the activity of cells that
signal arousal or
relaxation.
GABA is associated with
sleep, muscle relaxation,
and sedation.
Norepinephrine and orexin
(also called hypocretin)
keep some parts of the
brain active while we are
awake.
Other neurotransmitters
that shape sleep and
wakefulness include
acetylcholine, histamine,
adrenaline, cortisol, and
serotonin.
61. Genes and sleep
1. Genes may play a significant role in how much sleep we need.
2. Scientists have identified several genes involved with sleep
and sleep disorders,including genes that control the
excitability of neurons,and "clock"genes such as Per,tim,and
Cry that influence our circadian rhythms and the timing of
sleep.
3. Genome-wide association studies have identified sites on
various chromosomes that increase our susceptibility to sleep
disorders.
4. Also,different genes have been identified with such sleep
disorders as familial advanced sleep-phase disorder,
narcolepsy,and restless legs syndrome.
5. Some of the genes expressed in the cerebral cortex and other
brain areas change their level of expression between sleep and
wake.
6. Several genetic models–including the worm,fruit fly,and
zebrafish–are helping scientists to identify molecular
mechanisms and genetic variants involved in normal sleep and
sleep disorders.
7. Additional research will provide better understand of inherited
sleep patterns and risks of circadian and sleep disorders.
62. Sleep studies 1. Our health care provider may recommend a
polysomnogram or other test to diagnose a sleep
disorder.
2. A polysomnogram typically involves spending the
night at a sleep lab or sleep center.
3. It records our breathing, oxygen levels, eye and limb
movements, heart rate, and brain waves throughout
the night.
4. Our sleep is also video and audio recorded.
5. The data can help a sleep specialist determine if we
are reaching and proceeding properly through the
various sleep stages.
6. Results may be used to develop a treatment plan or
determine if further tests are needed.
63. Tracking Sleep
Through Smart
Technology
Millions of people are using smartphone apps,
bedside monitors, and wearable items (including
bracelets, smart watches, and headbands) to
informally collect and analyze data about their
sleep.
Smart technology can record sounds and
movement during sleep, journal hours slept, and
monitor heartbeat and respiration.
Using a companion app, data from some devices
can be synced to a smartphone or tablet, or
uploaded to a PC. Other apps and devices make
white noise, produce light that stimulates melatonin
production, and use gentle vibrations to help us
sleep and wake.
64. Tips for Getting a
Good Night's Sleep
1. Set a schedule – go to bed and wake up at the
same time each day.
2. Exercise 20 to 30 minutes a day but no later than a
few hours before going to bed.
3. Avoid caffeine and nicotine late in the day and
alcoholic drinks before bed.
4. Relax before bed – try a warm bath, reading, or
another relaxing routine.
5. Create a room for sleep – avoid bright lights and
loud sounds, keep the room at a comfortable
temperature, and don’t watch TV or have a computer
in your bedroom.
6. Don’t lie in bed awake. If you can’t get to sleep, do
something else, like reading or listening to music,
until you feel tired.
7. Consult Psychologist if you have a problem
sleeping or if you feel unusually tired during the day.
Most sleep disorders can be treated effectively.
65. Hope
Through
Research
1. Scientists continue to learn about the function and regulation of
sleep.
2. A key focus of research is to understand the risks involved with
being chronically sleep deprived and the relationship between
sleep and disease.
3. People who are chronically sleep deprived are more likely to be
overweight,have strokes and cardiovascular disease,infections,and
certain types of cancer than those who get enough sleep.
4. Sleep disturbances are common among people with age-related
neurological disorders such as Alzheimer’s disease and Parkinson’s
disease.
5. Many mysteries remain about the association between sleep and
these health problems.
6. Does the lack of sleep lead to certain disorders,or do certain
diseases cause a lack of sleep?
7. These,and many other questions about sleep,represent the frontier
of sleep research.