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      "body": "Hola! Este artículo existe en español, me encantaría compartirlo para mis compatriotas en Ecuador.\n\nHasta mientras comparto un artículo con preguntas frecuentes sobre autoclaves en español.\n\n![Preguntas-Problemas-y-soluciones-autoclaves-tuttnauer-1024x525.jpg](https://cdn.steemitimages.com/DQmTaLL8j3xS5cpUDGjk8CfJS79JvExCsisjqgoq4hXFnab/Preguntas-Problemas-y-soluciones-autoclaves-tuttnauer-1024x525.jpg)\n\nhttps://equipamientojm.com/todo-sobre-autoclaves/preguntas-frecuentes-autoclave-tuttnauer-faq/",
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      "body": "So what is motivation, exactly? The author Steven Pressfield has a great line in his book, The War of Art, which I think gets at the core of motivation. To paraphrase Pressfield, “At some point, the pain of not doing it becomes greater than the pain of doing it.”\n\nIn other words, at some point, it is easier to change than to stay the same. It is easier to take action and feel insecure at the gym than to sit still and experience self-loathing on the couch. It is easier to feel awkward while making the sales call than to feel disappointed about your dwindling bank account.\n\nThis, I think, is the essence of motivation. Every choice has a price, but when we are motivated, it is easier to bear the inconvenience of action than the pain of remaining the same. Somehow we cross a mental threshold—usually after weeks of procrastination and in the face of an impending deadline—and it becomes more painful to not do the work than to actually do it.\n\nNow for the important question: What can we do to make it more likely that we cross this mental threshold and feel motivated on a consistent basis?\n\nCommon Misconceptions About Motivation\nOne of the most surprising things about motivation is that it often comes after starting a new behavior, not before. We have this common misconception that motivation arrives as a result of passively consuming a motivational video or reading an inspirational book. However, active inspiration can be a far more powerful motivator.\n\nMotivation is often the result of action, not the cause of it. Getting started, even in very small ways, is a form of active inspiration that naturally produces momentum.\n\nI like to refer to this effect as the Physics of Productivity because this is basically Newton’s First Law applied to habit formation: Objects in motion tend to stay in motion. Once a task has begun, it is easier to continue moving it forward.\n\nhabit motivation\n\nYou don't need much motivation once you've started a behavior. Nearly all of the friction in a task is at the beginning. After you start, progress occurs more naturally. In other words, it is often easier to finish a task than it was to start it in the first place.\n\nThus, one of the keys to getting motivated is to make it easy to start.\n\nBefore we talk about how to get started, let's pause for just a second. If you're enjoying this article on motivation, then you'll probably find my other writing on performance and human behavior useful. Each week, I share self-improvement tips based on proven scientific research through my free email newsletter.\n\nTo join now, click here.\n\nII. How to Get Motivated and Take Action\nMany people struggle to find the motivation they need to achieve the goals they want because they are wasting too much time and energy on other parts of the process. If you want to make it easy to find motivation and get started, then it helps to automate the early stages of your behavior.\n\nSchedule Your Motivation\nDuring a conversation about writing, my friend Sarah Peck looked at me and said, “A lot of people never get around to writing because they are always wondering when they are going to write next.” You could say the same thing about working out, starting a business, creating art, and building most habits.\n\nIf your workout doesn’t have a time when it usually occurs, then each day you’ll wake up thinking, “I hope I feel motivated to exercise today.”\nIf your business doesn’t have a system for marketing, then you’ll show up at work crossing your fingers that you’ll find a way to get the word out (in addition to everything else you have to do).\nIf you don’t have a scheduled time when you write every week, then you’ll find yourself saying things like, “I just need to find the willpower to do it.”\nAn article in The Guardian summarized the situation by saying, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”\n\nSetting a schedule for yourself seems simple, but it puts your decision-making on autopilot by giving your goals a time and a place to live. It makes it more likely that you will follow through regardless of your motivation levels. And there are plenty of research studies on willpower and motivation to back up that statement.\n\nStop waiting for motivation or inspiration to strike you and set a schedule for your habits. This is the difference between professionals and amateurs. Professionals set a schedule and stick to it. Amateurs wait until they feel inspired or motivated.",
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      "title": "A science of sleeping.",
      "body": "If you want to learn how to sleep better, then you're in the right place. This guide will walk you through everything you need to know if you want to get better sleep. I'll explain the science of sleep and how it works, discuss why many people suffer from sleep deprivation without knowing it, and offer practical tips for getting better sleep and having more energy.\n\nPlain and simple, the purpose of this guide is to explain the science of how to sleep better. You can click the links below to jump to a particular section or simply scroll down to read everything. At the end of this page, you’ll find a complete list of all the articles I have written on sleep.\n\nI. The Science of Sleep\nThe Purpose of Sleep\nHow Much Sleep Do You Need?\nThe Cost of Sleep Deprivation\nThe Theory of Cumulative Stress\nOk, But Can You Catch Up on Sleep?\nII. How Sleep Works\nThe Sleep-Wake Cycle\nAge-Related Sleep Changes\nThe Circadian Rhythm\nThe 2-Process Model of Sleep Regulation\nIII. How to Sleep Better\nHow to Fall Asleep Fast\nHow to Improve Sleep Quality and Duration\nDaily Habits for Better Sleep\nNatural Sleep Aids\n \n\nI. The Science of Sleep\nSleep is one of the strangest things we do each day. The average adult will spend 36 percent of his or her life asleep. For one-third of our time on earth, we transition from the vibrant, thoughtful, active organisms we are during the day and power down into a quiet state of hibernation.\n\nBut what is sleep, exactly? Why is it so important and so restorative for our bodies and minds? How does it impact our lives when we are awake?\n\nThe Purpose of Sleep\nSleep serves multiple purposes that are essential to your brain and body. Let's break down some of the most important ones.\n\nThe first purpose of sleep is restoration. Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. While this is completely normal, too much accumulation of these waste products has been linked to neurological disorders such as Alzheimer's disease.\n\nAlright, so how do we get rid of metabolic waste? Recent research has suggested that sleep plays a crucial role in cleaning out the brain each night. While these toxins can be flushed out during waking hours, researchers have found that clearance during sleep is as much as two-fold faster than during waking hours.\n\nThe way this process occurs is fairly remarkable:\n\nDuring sleep, brain cells actually shrink by 60 percent, allowing the brain's waste-removal system—called the glymphatic system—to essentially “take out the trash” more easily. The result? Your brain is restored during sleep, and you wake up refreshed and with a clear mind.\n\nThe second purpose of sleep is memory consolidation. Sleep is crucial for memory consolidation, which is the process that maintains and strengthens your long-term memories. Insufficient or fragmented sleep can hamper your ability to form both concrete memories (facts and figures) and emotional memories.\n\nFinally, sleep is paramount for metabolic health. Studies have shown that when you sleep 5.5 hours per night instead of 8.5 hours per night, a lower proportion of the energy you burn comes from fat, while more comes from carbohydrate and protein. This can predispose you to fat gain and muscle loss. Additionally, insufficient sleep or abnormal sleep cycles can lead to insulin insensitivity and metabolic syndrome, increasing your risk of diabetes and heart disease.\n\nAll of this to say, that better sleep is critical for your mental and physical health. Before we get too deep into this sleep guide though, let's pause for just a second. If you're enjoying this article on sleep, then you'll probably find my other writing on performance and human behavior useful. Each week, I share self-improvement tips based on proven scientific research through my free email newsletter.\n\nTo join now, just enter your email address below and click “Get Updates!”\n\nMy email address is...\n\n\nGet Updates!\nZero spam. Unsubscribe any time.\n\nDon't see a signup form? Send me a message here and I'll add you right away.\n\n\nHow Much Sleep Do You Need?\nAlright, so sleep is important, but how much sleep do you really need? To answer that question, let's consider an experiment conducted by researchers at the University of Pennsylvania and Washington State University.\n\nThe researchers began the experiment by gathering 48 healthy men and women who had been averaging seven to eight hours of sleep per night. Then, they split these subjects into four groups. The first group had to stay up for 3 days straight without sleeping. The second group slept for 4 hours per night. The third group slept for 6 hours per night. And the fourth group slept for 8 hours per night. In these final three groups—4, 6, and 8 hours of sleep—the subjects were held to these sleep patterns for two weeks straight. Throughout the experiment the subjects were tested on their physical and mental performance. \n\nHere's what happened…\n\nThe subjects who were allowed a full 8 hours of sleep displayed no cognitive decreases, attention lapses, or motor skill declines during the 14-day study. Meanwhile, the groups who received 4 hours and 6 hours of sleep steadily declined with each passing day. The four-hour group performed worst, but the six-hour group didn't fare much better. In particular, there were two notable findings.\n\nFirst, sleep debt is a cumulative issue. In the words of the researchers, sleep debt “has a neurobiological cost which accumulates over time.” After one week, 25 percent of the six-hour group was falling asleep at random times throughout the day. After two weeks, the six-hour group had performance deficits that were the same as if they had stayed up for two days straight. Let me repeat that: if you get 6 hours of sleep per night for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours straight. \n\nSecond, participants didn't notice their own performance declines. When participants graded themselves, they believed that their performance declined for a few days and then tapered off. In reality, they were continuing to get worse with each day. In other words, we are poor judges of our own performance decreases even as we are going through them.\n\nThe Cost of Sleep Deprivation\nThe irony of it all is that many of us are suffering from sleep deprivation so that we can work more, but the drop in performance ruins any potential benefits of working additional hours.\n\nIn the United States alone, studies have estimated that sleep deprivation is costing businesses over $100 billion each year in lost efficiency and performance. \n\nAs Gregory Belenky, Director of the Sleep and Performance Research Center at Washington State University, puts it: “Unless you’re doing work that doesn’t require much thought, you are trading time awake at the expense of performance.”\n\nAnd this brings us to the important question: At what point does sleep debt start accumulating? When do performance declines start adding up? According to a wide range of studies, the tipping point is usually around the 7 or 7.5 hour mark. Generally speaking, experts agree that 95 percent of adults need to sleep 7 to 9 hours each night to function optimally. Most adults should be aiming for eight hours per night. Children, teenagers, and older adults typically need even more. \n\nHere's a useful analogy for why sleep is so important.\n\nThe Theory of Cumulative Stress\nImagine that your health and energy are a bucket of water. In your day-to-day life, there are things that fill your bucket up. Sleep is one of the main inputs. These are also things like nutrition, meditation, stretching, laughter, and other forms of recovery.\n\nThere are also forces that drain the water from your bucket. These are outputs like lifting weights or running, stress from work or school, relationship problems, or other forms of stress and anxiety. \n\nLearn how to sleep better by mastering the theory of cumulative stress.\n\nThe forces that drain your bucket aren't all negative, of course. To live a productive life, it can be important to have some of those things flowing out of your bucket. Working hard in the gym, at school, or at the office allows you to produce something of value. But even positive outputs are still outputs and they drain your energy accordingly.\n\nThese outputs are cumulative. Even a little leak can result in significant water loss over time.\n\nKeeping Your Bucket Full\nIf you want to keep your bucket full, you have two options.\n\nRefill your bucket on a regular basis. That means making time for sleep and recovery.\nLet the stressors in your life accumulate and drain your bucket. Once you hit empty, your body will force you to rest through injury and illness.\nRecovery is not negotiable. You can either make time to rest and rejuvenate now or make time to be sick and injured later. Keep your bucket full.\n\nOk, But Can You Catch Up on Sleep?\nExtra sleep can remedy some of the negative effects of several bad nights of sleep. New research found that catching up on sleep on the weekends brought daytime sleepiness and inflammation levels back to baseline; however, cognitive performance did NOT rebound.\n\nWhat exactly does that mean? If you're not getting enough sleep during the week, you cannot depend on catch-up sleep on the weekends to restore your focus and attention. The only way to keep levels of those performance measures high is to make sure you're getting adequate sleep every night.\n\nNow does this mean you shouldn't even try to catch up on sleep? No. If you're already sleep deprived, you should definitely try to get some extra sleep. But the best thing to do, both for immediate performance and for the long-term, is to prioritize sleep every night—not just on the weekends. \n\nII. How Sleep Works\nThe Sleep-Wake Cycle\nThe quality of your sleep is determined by a process called the sleep-wake cycle.\n\nThere are two important parts of the sleep-wake cycle:\n\nSlow wave sleep (also known as deep sleep)\nREM sleep (REM stands for Rapid Eye Movement)\nDuring slow wave sleep the body relaxes, breathing becomes more regular, blood pressure falls, and the brain becomes less responsive to external stimuli, which makes it more difficult to wake up. This phase is critical for renewal and repair of the body. During slow wave sleep, the pituitary gland releases growth hormone, which stimulates tissue growth and muscle repair. Researchers also believe that the body's immune system is repaired during this stage. Slow wave sleep is particularly critical if you're an athlete. You'll often hear about professional athletes like Roger Federer or LeBron James sleeping 11 or 12 hours per night. \n\nAs one example of the impact of sleep on physical performance, consider a study researchers conducted on the Stanford basketball players. During this study, the players slept for at least ten hours per night (compared to their typical eight hours). During five weeks of extended sleep, the researchers measured the basketball players accuracy and speed compared to their previous levels. Free throw shooting percentage increased by 9 percent. Three point shooting percentage increased by 9.2 percent. And the players were 0.6 seconds faster when sprinting 80 meters. If you place heavy physical demands on your body, slow wave sleep is what helps you recover. \n\nREM sleep is to the mind what slow wave sleep is to the body. The brain is relatively quiet during most sleep phases, but during REM your brain comes to life. REM sleep is when your brain dreams and re-organizes information. During this phase your brain clears out irrelevant information, boosts your memory by connecting the experiences of the last 24 hours to your previous experiences, and facilitates learning and neural growth. Your body temperature rises, your blood pressure increases, and your heart rate speeds up. Despite all of this activity, your body hardly moves. Typically, the REM phase occurs in short bursts about 3 to 5 times per night.\n\nWithout the slow wave sleep and REM sleep phases, the body literally starts to die. If you starve yourself of sleep, you can't recover physically, your immune system weakens, and your brain becomes foggy. Or, as the researchers put it, sleep deprived individuals experience increased risk of viral infections, weight gain, diabetes, high blood pressure, heart disease, mental illness, and mortality.\n\nTo summarize: slow wave sleep helps you recover physically while REM sleep helps you recover mentally. The amount of time you spend in these phases tends to decrease with age, which means the quality of your sleep and your body's ability to recover also decrease with age.\n\nAge-Related Sleep Changes\nAccording to Harvard Medical School researchers, “As people age, it takes longer to fall asleep, a phenomenon called increased sleep latency. And sleep efficiency – the percentage of time spent asleep while in bed – decreases as well.”\n\nLearn how to sleep better by understanding sleep cycle changes and age\n\nBased on my calculations of the above data, the average 80-year-old gets a whopping 62 percent less slow wave sleep than the average 20-year-old (20 percent of the average sleep cycle versus 7.5 percent). There are many factors that impact the aging of body tissues and cells, but it stands to reason that if your body gets less slow wave sleep to restore itself each night, then the aging process will accelerate as a result.\n\nIn other words, it seems reasonable to say that getting good sleep is one of your best defenses against aging quickly.\n\nThe Circadian Rhythm\nWhat is your sleep-wake cycle dictated by?\n\nAnswer: the circadian rhythm. The circadian rhythm is a biological cycle of different processes that happen over a time span of about 24 hours.\n\nLearn how to sleep better by understanding the circadian rhythm\n\nHere are some key points in the typical 24-hour cycle:\n\n6 A.M. Cortisol levels increase to wake your brain and body\n7 A.M. Melatonin production stops\n9 A.M. Sex hormone production peaks\n10 A.M. Mental alertness levels peak\n2:30 P.M. Best motor coordination\n3:30 P.M. Fastest reaction time\n5 P.M. Greatest cardiovascular efficiency and muscle strength\n7 P.M. Highest blood pressure and body temperature\n9 P.M. Melatonin production begins to prepare the body for sleep\n10 P.M. Bowel movements suppressed as the body quiets down\n2 A.M. Deepest sleep\n4 A.M. Lowest body temperature\nObviously, these times are not exact and merely display the general pattern of the circadian rhythm. The exact times of your circadian rhythm will vary based on daylight, your habits, and other factors we will discuss later in this guide.\n\nThe circadian rhythm is impacted by three main factors: light, time, and melatonin.\n\nLight. Light is probably the most significant pace setter of the circadian rhythm. Staring into a bright light for 30 minutes or so can often reset your circadian rhythm regardless of what time of day it is. More commonly, the rising of the sun and light striking your eyes triggers the transition to a new cycle.\n\nTime. The time of day, your daily schedule, and the order in which you perform tasks can all impact your sleep-wake cycle.\n\nMelatonin. This is the hormone that causes drowsiness and controls body temperature. Melatonin is produced in a predictable daily rhythm, increasing after dark and decreasing before dawn. Researchers believe that the melatonin production cycle helps keep the sleep-wake cycle on track.\n\nThe 2-Process Model of Sleep Regulation\nIn 1982, Dr. Alexander Borbely published an article in the journal Human Neurobiology describing something he called the 2-process model of sleep regulation. This conceptual framework for sleep describes two processes that occur simultaneously to regulate sleep and wake states.\n\nProcess 1 is sleep pressure. Basically, sleep pressure mounts from the moment you wake up, to the time when you go to sleep. While you're sleeping, pressure decreases. If you get a full night of sleep, you start the next day with low sleep pressure.\n\nProcess 2 is wake drive, which counteracts sleep pressure and is controlled by a 24-hour rhythm that repeats in a wave-pattern.\n\nIt's important to understand this process because it helps reveal an important point about sleep in our modern world that I learned from sleep scientist Dan Pardi:\n\nFor millions of years, humans and our ancestors have evolved to sleep at night (when it is dark) and wake during the day (when it is light). However, in the modern world, we work inside all day, often in areas that are darker than the outside world. And then, at night, we look at bright screens and televisions. Low light during the day, more light at night: It's the opposite of naturally occurring cycles and it seems quite likely that it could mess up your wake rhythm and circadian rhythm.\n\nThe result of this shift? Drowsiness and impaired function through the day. We'll talk more in just a minute about how to sleep better, including actionable steps you can take to anchor your rhythm, but it pretty much comes down to this: Use common-sense light habits. Get outdoor light exposure during the day, and turn down the lights and turn off your screens after dark.\n\nWhen Should I Go to Sleep?\nIf you're getting the recommended 8 hours of sleep, does it matter when you get it?\n\n“The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep,” said Dr. Matt Walker, head of the Sleep and Neuroimaging Lab at the University of California, Berkeley.\n\nThe ratio of REM to non-REM sleep changes through the night, with non-REM sleep dominating cycles earlier in the night and REM sleep kicking in closer to sunrise, Walker said. That means a late night could result in insufficient amounts of deep, non-REM sleep. As we discussed earlier, it's crucially important to get healthy amounts of both REM and non-REM sleep.\n\nSo how early do you need to be to bed to get enough of each type of sleep? Walker says there's a window of several hours, about 8 p.m. to midnight.\n\nThe best time for you, though, will vary.\n\nTill Roenneberg, a professor of chronobiology at Ludwig-Maximilian University in Munich who studies the biological roots of sleep, says each person has a unique internal timing profile called a sleep chronotype that determines where on the scale from “early bird” to “night owl” we fall. Your chronotype is largely genetic.\n\nWhen choosing your bedtime, try not to fight your physiology. The best bedtime will differ a little bit for everyone, but it's crucial that you pay close attention to your internal clock and what your body is telling you. As long as you're getting the recommended 8 hours of sleep, just focus on finding the time that works best for you.\n\n\nIII. How to Sleep Better\nHow to Fall Asleep Fast\nDevelop a “power down” ritual before bed. The light from computer screens, televisions, and phones can hinder the production of melatonin, which means your body isn't preparing the hormones it needs to enter the sleep phase. Specifically, it is the blue wavelength of light that seems to decrease melatonin production. Developing a “power down” routine where you shut off all electronics an hour or two before sleep can be a big help. Additionally, working late at night can keep your mind racing and your stress levels high, which also prevents the body from calming down for sleep. Turn off the screens and read a book instead. It's the perfect way to learn something useful and power down before bed. (Another option is to download an app called f.lux, which reduces the brightness of your screen closer to bedtime.)\n\nUse relaxation techniques. Researchers believe that at least 50 percent of insomnia cases are emotion or stress related. Find outlets to reduce your stress and you'll often find that better sleep comes as a result. Proven methods include daily journaling, deep breathing exercises, meditation, exercise, and keeping a gratitude journal (write down something you are thankful for each day).\n\nHow to Improve Sleep Quality and Duration\nIf you want to know how to sleep better and boost your performance there are 3 levers you can “pull” to give yourself a boost.\n\nIntensity\nTiming\nDuration\nIntensity refers to how well you sleep. The percentage of sleeping time you spend in slow wave sleep and REM sleep largely determine the quality of your sleep each night. \n\nTiming refers to when you go to sleep. What time do you go to bed? This factor is important for two reasons. First, if you get in bed around the same time each night, it is easier for your body to develop good sleep habits. Second, the time you go to sleep should be in accordance with your circadian rhythm.\n\nDuration refers to how long you sleep. This one is simple: how much time do you spend sleeping each night?\n\nHow can you use these 3 levers to sleep better?\n\nWhen it comes to intensity, the truth is that there isn’t much you can do. Your body largely manages the intensity of your sleep cycle (how much time you spend in slow wave sleep and REM sleep) for you. It adjusts automatically based on what you need and how much time you are spending asleep. Exercising consistently, being smart about light habits, and getting proper nutrition will help, but these actions only indirectly improve sleep intensity. \n\nThis is actually good news because it simplifies things for you. Because your body manages the quality of your sleep on its own, you only need to focus on two factors: timing (when you go to bed) and duration (how long you're in bed).\n\nIf we make another assumption, then we can simplify the situation even further. That assumption is this: You wake up at approximately the same time each day.\n\nIf you wake up at about the same time each day, then your sleep duration is basically determined by when you go to bed. Generally speaking, if you get into bed earlier, then you'll end up sleeping more. Improve the timing and you'll improve the duration as well.\n\nAnd that brings us to this practical punchline…\n\nFrom a practical application standpoint, timing is perhaps the most important of the 3 levers of sleep. The intensity of your sleep is managed automatically by your body. The duration of your sleep is largely dependent on when you get into bed (assuming you wake up around the same time each morning). And that means getting to bed at an earlier, more consistent time is critical for improving the quality and duration of your sleep.\n\nDaily Habits for Better Sleep\nNext, let's talk about how to sleep better by harnessing the power of a few simple, daily habits.\n\nGet outside. Aim for at least 30 minutes of sun exposure each day.\n\nTurn out the lights. When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light in your environment. F.lux, a free software app for your computer, makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.\n\nAvoid caffeine. If you're having trouble falling asleep, eliminating caffeine from your diet is a quick win. If you can't go without your morning cup of coffee, then a good rule of thumb to keep in mind is “No coffee after noon.” This gives caffeine enough time to wear off before bed time.\n\nStop smoking or chewing tobacco. Tobacco use has been linked to a long line of health issues, and poor sleep is another one on the list. I don't have any personal experience with tobacco use, but I have heard from friends who have quit successfully that Allen Carr's Easy Way to Stop Smoking book is the best resource on the topic.\n\nUse the bedroom for sleep and sex only. Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool, and quiet. Don't make your bedroom a multi-purpose room. Eliminate TVs, laptops, electronics, and clutter. These are simple ways to improve the choice architecture of your bedroom, so that sleep is easier and distraction is harder. When you go to the bedroom, go there to sleep.\n\nNatural Sleep Aids\nExercise. There are too many benefits to exercise to list them all here. When it comes to sleep, exercise will make it easier for your brain and body to power down at night. Furthermore, obesity can wreak havoc on your sleep patterns. The role of exercise only becomes more important with age. Fit middle-aged adults sleep significantly better than their overweight peers. One caveat: avoid exercising two to three hours before bedtime as the mental and physical stimulation can leave your nervous system feeling wired and make it difficult to calm down at night.\n\nTemperature. Most people sleep best in a cool room. The ideal range is usually between 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).\n\nSound. A quiet space is key for good sleep. If peace and quiet is hard to come by, try controlling the bedroom noise by creating “white noise” with a fan. Or, use ear plugs (here's a good pair).\n\nAlcohol. This one is a slippery slope. It is true that having a drink before bed — a “night cap” — often does help people fall asleep. However, while it makes it easier to fall asleep, it actually reduces the quality of your sleep and delays the REM cycle. So you fall asleep faster, but it's possible that you'll wake up without feeling rested. It's probably best to improve your sleep through other methods before resorting to alcohol to do the job.\n\nFinal Thoughts on How to Sleep Better\nCumulative sleep debt is a barrier between you and optimal performance. If you want to know how to sleep better, the answer is simple but remarkably underrated in our productivity-obsessed culture: get more sleep.\n\nAll Sleep Articles\nThis is a complete list of articles I've written on sleep. Enjoy!\n3 Ways to Improve Your Sleep\nHow to Get Better Sleep: The Beginner's Guide to Overcoming Sleep Deprivation\nBest Articles on Related Topics\nBest healthy eating articles\nBest strength training articles\nBest mindfulness articles\nOr, browse my best articles.\n\nFOOTNOTES\nThe cumulative cost of additional wakefulness\nHow Little Sleep Can You Get Away With?\nFunctional and Economic Impact of Sleep Loss and Sleep-Related Disorders\nThe remaining 5 percent are due to genetic variations that allow them to perform optimally on less sleep. Obviously, it is unlikely that you or I have been dealt such a favorable genetic hand.\nMy image of the bucket was inspired by the original idea of the stress and recovery bucket mentioned in Paul Chek's book, How to Eat, Move and Be Healthy!\nThanks to Mark Watts for originally sharing with me the idea that stress is cumulative.\nMore on that study in this article: Can You Ever REALLY Catch Up on Sleep?\nDon't you find it interesting that many of the best athletes in the world sleep at least 10 hours per night? Wouldn't you assume that if anyone had access to the latest biohacking technology and advanced sleeping tactics, it would be the world's greatest athletes? If there was any group of people who could afford the research and money to purchase the best ways to hack their sleep and get more done in less time, it would be this group. They could use this time for increased training, additional practice, and so on. And yet, sleeping more is what provides them greater value. I mention this because it can be easy for us to look for a quick fix, a “biohack” that allows us to somehow master the puzzle of sleep and get more done. But when you look at the world's greatest performers you see that the answer is very simple: sleep more\nThe Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players\nMore in the first half of this article by Dan Pardi\nImproving Sleep: A guide to a good night's rest, a Harvard Medical School publication\nThe Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players\nImproving Sleep: A guide to a good night's rest, a Harvard Medical School publication\nThanks to Dan Pardi for telling me about the 3 levers Of sleep.",
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      "body": "Congratulations @owais92! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstpost.png)](http://steemitboard.com/@owais92) You published your First Post\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstvote.png)](http://steemitboard.com/@owais92) You made your First Vote\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstvoted.png)](http://steemitboard.com/@owais92) You got a First Vote\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/voted.png)](http://steemitboard.com/@owais92) Award for the number of upvotes received\n\nClick on any badge to view your own Board of Honor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\n> By upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "title": "Four stages of life.",
      "body": "ife is a bitch. Then you die. So while staring at my navel the other day, I decided that that bitch happens in four stages. Here they are.\n\nSTAGE ONE: MIMICRY\n\nWe are born helpless. We can’t walk, can’t talk, can’t feed ourselves, can’t even do our own damn taxes.\n\nAs children, the way we’re wired to learn is by watching and mimicking others. First we learn to do physical skills like walk and talk. Then we develop social skills by watching and mimicking our peers around us. Then, finally, in late childhood, we learn to adapt to our culture by observing the rules and norms around us and trying to behave in such a way that is generally considered acceptable by society.\n\nThe goal of Stage One is to teach us how to function within society so that we can be autonomous, self-sufficient adults. The idea is that the adults in the community around us help us to reach this point through supporting our ability to make decisions and take action ourselves.\n\nBut some adults and community members around us suck.1 They punish us for our independence. They don’t support our decisions. And therefore we don’t develop autonomy. We get stuck in Stage One, endlessly mimicking those around us, endlessly attempting to please all so that we might not be judged.2\n\nIn a “normal” healthy individual, Stage One will last until late adolescence and early adulthood.3 For some people, it may last further into adulthood. A select few wake up one day at age 45 realizing they’ve never actually lived for themselves and wonder where the hell the years went.\n\nThis is Stage One. The mimicry. The constant search for approval and validation. The absence of independent thought and personal values.\n\nWe must be aware of the standards and expectations of those around us. But we must also become strong enough to act in spite of those standards and expectations when we feel it is necessary. We must develop the ability to act by ourselves and for ourselves.\n\nSTAGE TWO: SELF-DISCOVERY\n\nIn Stage One, we learn to fit in with the people and culture around us. Stage Two is about learning what makes us different from the people and culture around us. Stage Two requires us to begin making decisions for ourselves, to test ourselves, and to understand ourselves and what makes us unique.\n\nStage Two involves a lot of trial-and-error and experimentation. We experiment with living in new places, hanging out with new people, imbibing new substances, and playing with new people’s orifices.\n\nIn my Stage Two, I ran off and visited fifty-something countries. My brother’s Stage Two was diving headfirst into the political system in Washington DC. Everyone’s Stage Two is slightly different because every one of us is slightly different.\n\nStage Two is a process of self-discovery. We try things. Some of them go well. Some of them don’t. The goal is to stick with the ones that go well and move on.\n\nMan sitting on cliff looking out over clouds \n\nStage Two lasts until we begin to run up against our own limitations. This doesn’t sit well with many people. But despite what Oprah and Deepak Chopra may tell you, discovering your own limitations is a good and healthy thing.\n\nYou’re just going to be bad at some things, no matter how hard you try. And you need to know what they are. I am not genetically inclined to ever excel at anything athletic whatsoever. It sucked for me to learn that, but I did. I’m also about as capable of feeding myself as an infant drooling applesauce all over the floor. That was important to find out as well. We all must learn what we suck at. And the earlier in our life that we learn it, the better.\n\nSo we’re just bad at some things. Then there are other things that are great for a while, but begin to have diminishing returns after a few years. Traveling the world is one example. Sexing a ton of people is another. Drinking on a Tuesday night is a third. There are many more. Trust me.\n\nYour limitations are important because you must eventually come to the realization that your time on this planet is limited and you should therefore spend it on things that matter most. That means realizing that just because you can do something, doesn’t mean you should do it. That means realizing that just because you like certain people doesn’t mean you should be with them. That means realizing that there are opportunity costs to everything and that you can’t have it all.\n\nThere are some people who never allow themselves to feel limitations — either because they refuse to admit their failures, or because they delude themselves into believing that their limitations don’t exist. These people get stuck in Stage Two.\n\nThese are the “serial entrepreneurs” who are 38 and living with mom and still haven’t made any money after 15 years of trying. These are the “aspiring actors” who are still waiting tables and haven’t done an audition in two years. These are the people who can’t settle into a long-term relationship because they always have a gnawing feeling that there’s someone better around the corner. These are the people who brush all of their failings aside as “releasing” negativity into the universe or “purging” their baggage from their lives.\n\nAt some point we all must admit the inevitable: life is short, not all of our dreams can come true, so we should carefully pick and choose what we have the best shot at and commit to it.\n\nBut people stuck in Stage Two spend most of their time convincing themselves of the opposite. That they are limitless. That they can overcome all. That their life is that of non-stop growth and ascendance in the world, while everyone else can clearly see that they are merely running in place.\n\nIn healthy individuals, Stage Two begins in mid- to late-adolescence and lasts into a person’s mid-20s to mid-30s.4 People who stay in Stage Two beyond that are popularly referred to as those with “Peter Pan Syndrome” — the eternal adolescents, always discovering themselves, but finding nothing.\n\nSTAGE THREE: COMMITMENT\n\nOnce you’ve pushed your own boundaries and either found your limitations (i.e., athletics, the culinary arts) or found the diminishing returns of certain activities (i.e., partying, video games, masturbation) then you are left with what’s both a) actually important to you, and b) what you’re not terrible at. Now it’s time to make your dent in the world.\n\nStage Three is the great consolidation of one’s life. Out go the friends who are draining you and holding you back. Out go the activities and hobbies that are a mindless waste of time. Out go the old dreams that are clearly not coming true anytime soon.\n\nThen you double down on what you’re best at and what is best to you. You double down on the most important relationships in your life. You double down on a single mission in life, whether that’s to work on the world’s energy crisis or to be a bitching digital artist or to become an expert in brains or have a bunch of snotty, drooling children. Whatever it is, Stage Three is when you get it done.\n\nTattooed man with baby\n\nStage Three is all about maximizing your own potential in this life. It’s all about building your legacy. What will you leave behind when you’re gone? What will people remember you by? Whether that’s a breakthrough study or an amazing new product or an adoring family, Stage Three is about leaving the world a little bit different than the way you found it.\n\nStage Three ends when a combination of two things happen: 1) you feel as though there’s not much else you are able to accomplish, and 2) you get old and tired and find that you would rather sip martinis and do crossword puzzles all day.\n\nIn “normal” individuals, Stage Three generally lasts from around 30-ish-years-old until one reaches retirement age.\n\nPeople who get lodged in Stage Three often do so because they don’t know how to let go of their ambition and constant desire for more. This inability to let go of the power and influence they crave counteracts the natural calming effects of time and they will often remain driven and hungry well into their 70s and 80s.5\n\nSTAGE FOUR: LEGACY\n\nPeople arrive into Stage Four having spent somewhere around half a century investing themselves in what they believed was meaningful and important. They did great things, worked hard, earned everything they have, maybe started a family or a charity or a political or cultural revolution or two, and now they’re done. They’ve reached the age where their energy and circumstances no longer allow them to pursue their purpose any further.\n\nThe goal of Stage Four then becomes not to create a legacy as much as simply making sure that legacy lasts beyond one’s death.\n\nThis could be something as simple as supporting and advising their (now grown) children and living vicariously through them. It could mean passing on their projects and work to a protégé or apprentice. It could also mean becoming more politically active to maintain their values in a society that they no longer recognize.\n\nOld Woman Praying\n\nStage Four is important psychologically because it makes the ever-growing reality of one’s own mortality more bearable. As humans, we have a deep need to feel as though our lives mean something. This meaning we constantly search for is literally our only psychological defense against the incomprehensibility of this life and the inevitability of our own death.6 To lose that meaning, or to watch it slip away, or to slowly feel as though the world has left you behind, is to stare oblivion in the face and let it consume you willingly",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttp://edarticle.com/how-the-autoclave-is-essential-in-so-many-fields/",
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      "title": "How the autoclave is essential in so many feilds.",
      "body": "Hygiene, disinfecting and sterilizing are elements that are part and parcel of various scientific occupations. The importance of these elements cannot be stressed enough. Various equipment such as an autoclave is normally used to achieve these elements.\n\nWhat is an autoclave?\n\nAn autoclave is a pressurized device that is used to sterilize equipment. This device in its function kills all kinds of bacteria such as fungi, spore forms, viruses and any agent that can transmit bacteria to liquids and equipment in use.\n\nIt comes in various shapes and sizes depending on the scope of use and reason for purchase.\n\nFunctionality- How it works\n\nAn autoclave kills bacteria by the use of heat and pressure. When equipment or objects are placed in an autoclave, extreme heat (121 degree c) and a blast of pressure are applied in the autoclave chamber and any bacteria exposed at the time is killed and cleared. The contaminated objects are exposed for a certain time that will depend on the size and load put inside the chamber.\n\nImportance of Autoclaves in the Medical Field\n\nHospitals, laboratories and nursing homes cannot work without professional autoclaves; the need to sterilize instruments in such environments is continuous and critical.\n\nSome equipment such as injectors, blades and forceps are intended for singular use while others are designed for reuse. For such equipment, autoclaves are the only way to ensure people interacting with the medical equipment are not at risk of infection. In third-world countries, the chances of re-using equipment are higher, making autoclaves very important in ensuring safe treatment and care giving.\n\nMedical waste should also be sterilized before disposal to ensure no one else gets infected after disposal. In this case, autoclaving is used as a sterilization method. It has become very popular because it is environmentally friendly in application.\n\nThese pieces of equipment are readily available in the current market. You can purchase autoclaves from the laboratory equipment website Scienceinthetriangle.\n\nDifferent Types of Autoclaves\n\nThere are different types of autoclaves. There is a simple autoclave which can be compared to a basic pressure cooker especially in appearance. It is a large pot with a lid that can be sealed onto the pot. This autoclave does the basic function of ensuring high temperature and pressure to kill the germs. It is mostly used in beauty parlors and school labs but can also be applied to a lesser extent in research laboratories.\n\nIn bigger establishments such as hospitals, there are bigger autoclaves that will cater to the demand and size of equipment being sterilized.\n\nIn terms of functionality, there is the positive pressure displacement autoclave and the negative displacement autoclave. They both work with pressure but the negative autoclaves expel all the air from the autoclave chamber while the positive one leaves the air in, builds up enough steam and then displaces it.",
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      "title": "Is my child learning.",
      "body": "One of the big questions most new homeschoolers ask is, “How will I know if my child is learning?”\n\nWhen a child is in public school he or she is constantly tested. Each week there are spelling tests, there are chapter tests on a regular basis, and in many states there is standardized testing. Many parents of public school students decide that if the grades coming home on test papers and report cards are good, then their child must be learning.\n\nWhen students are pulled from a traditional school setting and placed in homeschooling it is sometimes difficult for the parent to know if the student is actually learning enough to keep up with their grade peers. A big problem is that homeschool students tend to not be tested as often as public school students. But is it really a problem and is testing the only way to know if a student is learning enough?\n\nHow Long?\n\nSometimes it is difficult to tell if a child is learning enough in homeschool because homeschooling generally takes much less time than traditional education.   Homeschooled children generally do not spend as much time on a particular topic as traditionally educated students because they are neither ahead nor behind their classmates. Part of the reason for this is that your homeschooled child is receiving one-on-one attention. They do not have to wait for others to catch up, nor are they holding up other students back if they need to spend more time on a topic. If the student understands the topic then he or she can move on right away.\n\nTraditional education is set up for a traditional school year, in many states that is approximately 180 school days. That is, for each subject an hour of instruction per day for 180 days, or 180 hours per subject. Now, consider this question: Is a public school hour of instruction really an hour? Students must move from class to class, spending time talking to peers, going to lockers, and moving between classrooms and even buildings. A traditional school hour of education might be as short as 45 minutes by the time moving, getting settled, and ready to actually learn are taken into account.\n\nHomeschoolers can take almost all of that transition time out of their day. The commute from math at the kitchen table to history on the sofa takes considerably less time than moving from one end of a building to another and climbing a flight of steps or two.  When was the last time you heard of a traditionally educated student actually finishing a complete textbook in a year?  It is safe to say that a homeschooled student can probably cover more material in a school day than traditional educated students can. It is not unusual for a homeschooled student to complete the entire course in a homeschool curriculum.",
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      "title": "Importance of education in society.",
      "body": "Education, if looked at beyond its conventional boundaries, forms the very essence of all our actions. What we do is what we know and have learned, either through instructions or through observation and assimilation. When we are not making an effort to learn, our mind is always processing new information or trying to analyze the similarities as well as the tiny nuances within the context which makes the topic stand out or seem different. If that is the case then the mind definitely holds the potential to learn more, however, it is us who stop ourselves from expanding the horizons of our knowledge with self-doubt or other social, emotional, or economic constraints.\n\nWhile most feel that education is a necessity, they tend to use it as a tool for reaching a specific target or personal mark, after which there is no further need to seek greater education. Nonetheless, the importance of education in society is indispensable and cohering, which is why society and knowledge cannot be ever separated into two distinct entities. Let us find out more about the role of education in society and how it affects our lives.\n\nPurpose of Education in Society\n\nEducation is Self Empowerment\nReceiving a good education helps empower you, thus making you strong enough to look after yourself in any given situation. It keeps you aware of your given surrounding as well as the rules and regulations of the society you're living in. It's only through knowledge that you can be able to question authority for its negligence or discrepancies. It is only then that you can avail your rights as a citizen and seek improvement in the structural functioning of governance and economy. It's only when a citizen is aware about the policies of its government can he be able to support or protest the change. As a whole, people can bring about development only when they know where improvement is necessary for the greater good of mankind. Education helps you understand yourself better, it helps you realize your potential and qualities as a human being. It helps you to tap into latent talent, so that you may be able to sharpen your skills.",
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