The first purpose of sleep is restoration. Every day, your brain accumulates metabolic waste during normal neural activities.Recent research suggests sleep plays crucial role in cleaning out the brain each night. While these toxins can be flushed out during waking hours, sleep flushes these toxins out twice as fast.

Purpose Of Sleep

The second purpose of sleep is memory consolidation, the process that maintains and strengthens long term memory. Insufficient or fragmented sleep can hamper your ability to form both concrete memories (facts and figures) and emotional memories.Finally, sleep is paramount for metabolic health. Studies<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/"> </a>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. Insufficient sleep can lead to heart disease and diabetes.

More Purposes Of Sleep

Intensity 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.Timing refers to when you go to sleep.Duration is how long you sleep.Intensity of your sleep is managed automatically by your body. The duration of your sleep is largely dependent on when you get into bed (. And that means getting to bed at an earlier, more consistent time is critical for improving the quality and duration of your sleep.

Improve Sleep Quality

As a person suffering from severe insomnia, sleep hygiene and importance of proper sleep are important to me. Understanding the negative consequences of lack of sleep are also imperative.

Want to learn how to sleep better? Look no further. This guide walks you through everything you need to know to learn how to sleep better every night.

health

Health

The Science of Sleep: A Brief Guide on How to Sleep Better Every Night

Don't be one of the 48 million Americans sickened by food poisoning each year. Avoid these 10 common yet dangerous food safety mistakes.

Are You One Of These 48 Million? 

Never taste your food to check if it has spoiled. You can't taste, see or even smell all bacteria that causes food poisoning, and tasting just a tiny bit of contaminated food can cause serious illness. Throw away all expired food before harmful bacteria grows. Consider composting expired plant-based foods such as vegetables, fruits, bread and vegetarian leftovers.

Mistake #1: Tasting Food To See If It's Still Good

Never let raw meat, poultry or seafood touch cooked meat or any ready-to-eat foods, as this can cause cross-contamination. Foodborne pathogens from raw meat can easily spread to ready-to-eat foods and cause food poisoning. Always use separate plates, cutting boards and utensils to keep raw meats, poultry and seafood separate from ready-to-eat foods.

Mistake #2: Putting Cooked Or Ready-to-Eat Foods Back On A Plate

Never thaw food on the counter. Harmful foodborne pathogens multiply rapidly when foods are in the danger zone between 40°F and 140°F. Instead, always thaw foods in the refrigerator, cold water or in the microwave.

Mistake #3: Thawing Food On The Counter

Washing meat or poultry Never wash raw meat or poultry because the water can easily spread bacteria to your sink, countertops and other kitchen surfaces. Only wash raw fruits and vegetables.

Mistake #4: Washing Meat Or Poultry 

Don't leave food out of the refrigerator for more than two hours or one hour if it is over 90°F outside. Illness-causing bacteria can grow rapidly when perishable foods are left in the danger zone — between 40°F and 140°F. Always refrigerate foods in a timely matter. If you are on a road trip, tailgating or picnicking, pack perishable foods in a well-insulated cooler with ice or cold packs.

Mistake #5: Letting Food Cool Before Putting In Fridge

Never eat any raw eggs because they may contain Salmonella or other harmful bacteria. Instead, cook eggs thoroughly and avoid foods that contain raw or undercooked eggs. Even raw dough without eggs should not be consumed as raw flour may contain E. coli and cause people to get sick.

Mistake #6: Eating Raw Cookie Dough And Other Uncooked Foods

Never marinate meat, poultry or seafood on the counter or use the same marinade for raw meat and cooked food. If you marinate on the counter, harmful germs can multiple rapidly when in the danger zone — between 40°F and 140°F. In addition, if you use the same marinade on raw and cooked meats, the harmful bacteria from the raw food can spread to the cooked food. Always marinate raw meat, seafood and poultry in the refrigerator and only reuse marinade if you bring it to a boil just before using.

Mistake #7: Marinating Meat Or Seafood On The Counter. 

Cooked food is safe only after it's been heated to a high enough internal temperature to kill harmful bacteria. In order to avoid eating undercooked foods, you must use a food thermometer — the only way to determine if cooked foods are safe to eat. Do not rely on sight, smell or taste to tell whether your food is done.

Mistake #8: Undercooking Meat, Poultry, Seafood Or Eggs 

Illness-causing bacteria can survive in many places — including on your hands. Always wash your hands for at least 20 seconds with soap and warm, running water before and after handling food.

Mistake #9: Not Washing Your Hands 

Ironically, sponges and dishrags are some of the dirtiest tools in your kitchen. Sponges and dishrags can hold harmful foodborne pathogens and cause a serious health risk. Always sanitize your sponges at least every other day and replace them every week or two for best protection against germs.

Mistake #10: Not Replacing Sponges And Dish Rags 

Are you guilty of these 10 common food safety mistakes?

food

Food

10 Common Food Safety Mistakes

The twilight time between fully awake and sound asleep may be packed with creative potential.The results help demystify the fleeting early moments of sleep and may even point out ways to boost creativity.Prolific inventor and catnapper Thomas Edison was rumored to chase those twilight moments. He was said to fall asleep in a chair holding two steel ball bearings over metal pans. As he drifted off, the balls would fall. The ensuing clatter would wake him, and he could rescue his inventive ideas before they were lost to the depths of sleep.

Between Awake And Asleep.

The twilight time between fully awake and sound asleep may be packed with creative potential.People who recently drifted off into a light sleep later <a href="https://www.science.org/doi/10.1126/sciadv.abj5866">had problem-solving power </a>, scientists report December 8 in Science Advances. The results help demystify the fleeting early moments of sleep and may even point out ways to boost creativity.Prolific inventor and catnapper Thomas Edison was rumored to chase those twilight moments. He was said to fall asleep in a chair holding two steel ball bearings over metal pans. As he drifted off, the balls would fall. The ensuing clatter would wake him, and he<warningtag> could rescue his inventive ideas before they were lost to the depths of sleep.</warningtag>

Opportunity knocks rarely to explore solutions.

In a lab experiment, people who had fallen into a shallow sleep were more likely than non- or deep sleepers to later discover a sly math trick.

personaldevelopment

Personal Development

scienceandnature

Science & Nature

How sleep may boost creativity

Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently.

Decrease Blood Sugar Level

Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

Treats Inflammatory Conditions 

Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.

Helps To Lower Blood Pressure 

Animal studies show that fasting could improve brain function, increase nerve cell synthesis and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.

Improve Brain Function 

Fasting may increase metabolism and help preserve muscle tissue to reduce body weight and body fat.

Reduces Fat

Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss and muscle strength.

Increase HGH

Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.

Delay Aging 

Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

Block Tumour 

From weight loss to improved blood sugar control, fasting can affect your health in many impressive ways. Here are 8 health benefits of fasting — backed by science.

longevity

Longevity

8 Health Benefits of Fasting, Backed by Science

<ol><li>Drink plenty of water</li><li>Eat regularly</li><li><a href="https://megabloginfo.com/what-is-the-best-weight-loss-breakfast-for-busy-people/">Breakfast</a></li><li>Lunch</li><li>Avoid late dinner</li><li>Enact family mealtime</li><li><a href="https://megabloginfo.com/the-best-top-10-fruits-for-weight-loss/">Fruits vegetables</a></li><li><a href="https://megabloginfo.com/what-is-high-protein-low-fat-food-for-good-health/">Healthy Snacks</a></li><li>Get to know food labels</li><li>Intake fiber</li><li>Nutrient-dense foods</li><li>Whole grain</li><li>Aware of your portion size</li><li>Variety of food</li><li>Saturated fat</li><li>Serving’s intake</li></ol>

Healthy eating tips

#Healthy #Eating #diet #Nutrition #Fact #fitness

Healthy eating involves consuming the right amount of foods from all food groups so that the human body gets the nutrition it needs

Best eating tips to make your diet healthier - Health fitness blog info

You may be wondering why some people seem so much more successful than others? The answer is that most likely, their success stems from being fearless regarding life challenges or opportunities.Here are a few steps to help you with your fear:<ul><li>Identify the fear</li><li>Address the cause of the fear</li><li>Face your fear head-on and be prepared for it to change shape</li><li>Create a plan with steps you can take to reduce your fear over time. </li><li>Find ways to distract yourself from dwelling on your fears by doing things that make you happy or focusing on something else entirely. </li><li>Build confidence in your ability.</li></ul>

Removing The Veil Of Fear Enables Wonders.

You may be wondering why some people seem so much more successful than others? The answer is that most likely, their success stems from being fearless regarding life challenges or opportunities.Here are a few steps to help you with your fear:<ul><li>Identify the fear</li><li>Address the cause of the fear</li><li>Face your fear head-on and be prepared for it to change shape</li><li>Create a plan with steps you can take to reduce your fear over time. </li><li>Find ways to distract yourself from dwelling on your fears by doing things that make you happy or focusing on something else entirely. </li><li>Build confidence in your ability to face <warningtag>fears as they come up, one at a time</warningtag></li><li><warningtag>If the fear is so intense, it will not release. A therapist can help you release it with ease.</warningtag></li></ul>

Being afraid, retards the body and mind to hamper any possible progress.

Fear is a feeling that we all experience.

mentalhealth

Mental Health

problemsolving

Problem Solving

communication

Communication

How to Stop Struggling with Fear and Move Away from It - Purpose Fairy

Decluttering- the removal of unnecessary items from an untidy or overcrowded space<ul><li class="ql-align-justify">This process can be applied to tangible physical items in your home or workplace, such as books, furniture, and clothes</li><li class="ql-align-justify"> Can also be applied to intangible things, such as negative thoughts, worries, and responsibilities, that constantly occupy your mind </li></ul>A calendar crammed with too many commitments, or people making unnecessary demands on your time and attention, can become overwhelming and cause anxietyHere are some ways to declutter your mind and your life

Importance Of Decluttering 

A cluttered home or work space leads to a cluttered mind<ul><li>Cluttered surroundings are constantly telling your brain that there’s stuff to be done, organizing, cleaning, tidying, etc</li><li>The brain feels bombarded by these stimuli, causing stress and anxiety</li></ul>An uncluttered and organized living environment has a calming psychological effect

Declutter Your Physical Space

If your mind is awash with things that you need to remember, simply write them down<ul><li class="ql-align-justify">Make a list on a notepad, an app or digital planning tool</li><li class="ql-align-justify">Choose a place where thoughts, ideas, appointments, shopping lists, etc can be emptied from your mind to be dealt with another time such as a journal or diary </li><li class="ql-align-justify">You can also write down specific worries, things you need to address in a difficult conversation with someone, plans for the future, etc</li></ul>The goal is to clear space in your mind by emptying these thoughts onto a page

Write Things Down

If your to-do list seems unending, it’s easy to feel overwhelmed by the number of different tasks that your feel under obligation to do<ul><li>Each day pick out the things that’s important to get done that day</li><li>Focus on a short list of your most important tasks and make sure that it’s only these priorities that occupy your mind</li><li>Then break down your larger items of mental clutter into smaller chunks that are easier to tackle individually</li><li>After that, set aside a specific amount of time to focus on the task at hand</li></ul>

Stop Multi-Tasking And Prioritize 

The volume of information that we’re exposed to from numerous sources each day is mind boggling from news stories, social media, TV, text messages, emails, etc <ul><li>Go through your email inbox and unsubscribe from mailing lists, email marketing, newsletters, and blogs that you don’t use or read</li><li>Be disciplined about how much time you spend watching TV, using social media, or aimlessly browsing the Internet </li></ul>Be critical about the sources of information you’re choosing to read or interact with

Restrict The Daily Flood Of Information 

If the number of appointments and commitments in your calendar is overwhelming, consider whether they’re all necessary Don't feel under obligation to attend social events because you ‘feel you should’<ul><li>Choose engagements that are worth your time and energy </li><li>Spend time with the people who boost your mental wellbeing</li><li>Attend activities that are beneficial for you personally or professionally and discard the rest of you can </li></ul>

Be Decisive And Don’t Feel Awkward About Saying No 

Many of us spend a lot of time pondering over regrets, worrying about past mistakes or bad decisions, thinking about people we have hurt, etc <ul><li>Write down your worries and things you’ve dwelled on. For each one, ask yourself, can I change this situation?</li><li>If you have control over the problem, then do the things in your power to change it. If you don’t, then let it go</li><li> </li></ul>

Don’t Dwell On The Past

Relaxation is not only restorative for a tired body, but also for a busy mindThere are a number of activities and techniques you can try that will help to clear your mind of invasive thoughts and mental clutter<ul><li>Meditation is possibly the most powerful tool for helping restore mental clarity</li><li>It involves learning to focus on the present moment, on your breathing and on the sensations in your body </li></ul>

Make Time For Relaxation

Too much mental clutter can have a negative impact on your life in the form of anxiety, sleep disturbance, and a feeling of being overwhelmed. Using these techniques below will help you to begin emptying your mind and your life of unnecessary worries and thoughts.

Learn how to identify unwanted mental clutter. Discover techniques to clear your mind and focus on what really matters.

productivity

Productivity

Decluttering Your Mind | SkillsYouNeed

A trauma bonding relationship is reflective of an attachment created by repeated physical or emotional trauma with intermittent positive reinforcement, according to licensed psychologist <a href="http://sexpositivepsych.com/about-me/">Liz Powell, PsyD </a>. Put simply, in a relationship with trauma bonding, there’s “a lot of really terrible stuff happening and then occasionally really great stuff happening," they say.

What Is Trauma Bond? 

Trauma bonding isn't only happening in romantic relationships. You can see trauma bonding signs in dynamics that include fraternity hazing, military training, kidnapping, child abuse, political torture, cults, prisoners of war, or concentration camps, Dr. Powell says. “In cases of domestic violence or abuse, a lot of people have difficulty leaving abusers, because they have a strong connection to them that is able to keep them there even when things are very bad...”

Trauma Bonds Happen Anywhere, Not Just Relationships! 

Why it is so easy to become attached to anything that helps you get through a traumatic event: your brain associates that thing or person with safety. So, when an abusive person decides to comfort you or apologize—even for a trauma they, themselves, put you through—your brain latches on to the positive reinforcement rather than thinks through the long-term effects of staying with the abuser.

The Science Behind Trauma Bonds

“There is an intense connection due to the fact that there is a strong hormonal connection between the abuser and the victim. The feeling is that you need the other person in order to survive.”

What's key to understand about a trauma bonding relationship is that it can't be healthy because it is not equal. “Oftentimes when folks are trauma bonding, it may look and feel safe for some,” says Eborn. “But there is a lot of inconsistency within the relationship, and it can be extremely dysfunctional. There is always a form of manipulation that is involved.”And remember, trauma bonding can present in various forms of abuse: physical, emotional, and psychological.

Understanding Trauma Bond

<ul><li>The relationship is moving at an accelerated pace </li><li>You feel very close even though you haven’t known each other for very long </li><li>You make huge life changes for a relatively new relationship </li><li>You put time and effort into the romantic relationship at the cost of friendships and family and other relationships </li><li>You have an extreme fear of leaving the relationship </li><li>You feel like they’re the only one who can fulfill your needs </li> </ul>

Signs Your Are Trauma Bonding

While the presence of the above factors, whether in isolation or grouped together, doesn't automatically mean a relationship is bonded by trauma. It can “feel like pieces of you are being ripped out in hugely violent ways,” Dr. Powell says.To mitigate this effect and help you stay firm in your choice, surround yourself with a support system of friends, family, and mental-health professionals who can assist you through the process. “Trauma bonding can cause us to question our own reality or to trust someone else's reality more than our own,”

How To Deal With Trauma Bond

A trauma bonding relationship is one with repeated physical or emotional trauma and intermittent positive reinforcement. Here are common signs of one.

loveandrelationships

Love & Relationships

How Tell If You're In a Trauma Bonding Relationship—and What To Do About It

Anyone who’s ever tried to manage an emotion or thought will have attempted to simply not think about it. But somehow, that never seems to work out. Even if it seems to have positive effects at first, that suppression always comes back to bite you.By allowing yourself to feel your emotions without suppressing them, you don’t have all that bottled-up rage waiting to blow up.Given their intent, a lot of thought suppression’s effects are quite ironic. They always seem to make things worse, never better. Facing your feelings and negative thoughts head-on is a much better way to deal with them.

A Healthy Mind Accounts For A Healthy Body.

It is always better to resolve crisis rather than ignore them for better performances. 

Suppression of your emotions can harm your mental health, according to psychologists. Read 6 harmful outcomes this habit can cause you.

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

6 Reasons Why Thought Suppression Harms Your Mental Health

If i tell that you have 24 seconds to remember 24 digit number. Can you do it? No? Then i tell you that you can do. You need to remember only one thing INPUT < OUTPUT . If you are only seeking knowledge and don’t able to use that knowledge or not able to make output out of that then you can’t grow. Elon Musk, Bill Gates, Jeff Bezos, what is the one thing that common in all of these billionaire. They all focus on output more than input. If you are spending X amount of time on learning then you must spend 3X amount of time on Output.

How To Learn Fast And Remember Quickly 

After reading this you can learn anything fast

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way. //Nishant's Online Courses Supercharge Your Memory Power: https://bit.ly/2zA0cC0 Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!) [For Students] Supercharge Your Study Skills: https://bit.ly/3vEI828 Learn the world's BEST techniques to boost your concentration, memory and grades! Skills Mastery Programme: https://bit.ly/3GgR2aR Learn the world's BEST techniques to master any skill rapidly and implement it effectively // Subscribe to the Ideas & Inspiration channel: https://bit.ly/2AfjxZD Ideas & Inspiration Facebook page: https://www.facebook.com/ideasandinspiration Try Audible and Get Two Free Audiobooks: https://amzn.to/38jc8UK

education

Learning & Education

To thrive in today’s world of disruption and rapid change, your ability to learn fast will be your hidden advantage. In this fun, engaging and thought-provoking session, Nishant Kasibhatla, Guinness Record Holder (2011) and the only Grand Master of Memory in Singapore will show you how you can stay ahead of the curve, and be at the top of your game by learning how to master anything – in a quick, fun and easy way.

//Nishant's Online Courses
Supercharge Your Memory Power: https://bit.ly/2zA0cC0
Learn the world's BEST techniques to remember any kind of information (names, books, speeches, words, numbers, facts.... anything!)

// About Nishant Kasibhatla
Nishant Kasibhatla is a Guinness World Record Holder (2011), a Grand Master of Memory & a Certified Speaking Professional (CSP). He helps executives, managers and leaders to attain peak mental performance and boost their productivity. In the last 23 years, Nishant has delivered his speeches and conducted workshops in 23 countries across 5 continents. His achievements and work has been featured in international media, such as Discovery Channel, South China Morning Post, Channel News Asia and many others.

//
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This channel features the best talks from the Ideas & Inspiration events where carefully selected speakers passionately share thought-provoking talks in the areas of self-development, personal growth, humanities, science, health, business, design, technology, and entertainment. Ideas & Inspiration is a global community of change-makers who believe in making the world a better place through the sharing of powerful ideas.

Ideas & Inspiration

Mastery: How to Learn Anything Fast | Nishant Kasibhatla

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