Sleep procrastination—also known as bedtime procrastination—is exactly what it sounds like: the decision to put off going to bed when there's no external reason to. (When we say external reason, we mean injuries, illnesses, and emergencies that might keep you up later than intended.)Sleep procrastination can take the form of a few minutes or several hours. And while these isolated incidents may leave you feeling tired the next day, over time, they can contribute to sleep deprivation.

Staying Up Late

Most of us understand the value of a good night's sleep. Sleep supports everything from physical health to proper brain function. And it can help us boost our immune systems, reduce our risk of certain chronic health problems, and otherwise keep ourselves in tip-top shape.Many of us want to get the CDC's recommended seven hours of sleep each night. The problem is that temptations like Instagram and Netflix keep us from pulling it off!

Sleep Is Important, But So Are Other Temptations

The easiest way to ensure you get enough sleep each night? Have a set bedtime and a set wake-up time that you stick to. If specific times feel too rigid, you could always give yourself a bedtime and wake-up window. It is very important to keep a consistent sleep schedule.Of course, it is nearly impossible to go to sleep at the same exact time each night. But keeping within a one- to two-hour window for both going to sleep and waking up is the most effective. Just be sure not to use the flexibility as an excuse to indulge in some sleep procrastination.

How to Stop Procrastinating and (finally) Go to Sleep: The Routine

If you already have a set sleep routine, figure out what's keeping you from it. What is it that's keeping you up at night? Is it work, TV, conversations with friends—or something else entirely? Once you understand what the problem-causers are, you can build boundaries around them.

Figure out What's Keeping You Up

Many of us know that <a href="https://www.cdc.gov/niosh/emres/longhourstraining/color.html">the blue light emitted from our devices</a> can disrupt our Circadian rhythms, affecting our ability to fall and stay asleep. But screen time may be affecting your sleep schedule in other ways, too. The activity you're procrastinating sleep for could be an app on your phone, a show on your TV, or even work on your computer, so consider setting boundaries around screen time. Rohrscheib recommends ending screen time at least one hour before bedtime, and Avena recommends keeping electronics out of the bedroom entirely.

End Screen Time 30 to 60 Minutes Before You Go to Bed

Good sleep starts with a good foundation: your bed. Knowing you have a comfortable, supportive and high-quality bed like the Sleep Number 360 smart bed waiting for you will finally make you want to dive into bed every night.

Get Yourself a Comfortable Bed

Make up a bedtime routine you can follow every night. You can read, meditate, journal, stretch, listen to some relaxing music, or engage in some other low-energy activity you love. You'll want to start this ritual about 30 minutes before bedtime. And while it may take a little getting used to, don't be surprised if you come to love it.

Build a Bedtime Ritual

One of the reasons you might keep pushing back bedtime? You want to feel like there's more time in your day. (This is called revenge bedtime procrastination.) But taking breaks earlier in the day can give you that same feeling of control and free time—without disrupting your sleep schedule—so try to carve out pockets of free time where you can.Set aside quality time for yourself early enough in the day that you don't have to cut into your sleep hours. And if you have a really busy schedule, look for places where you can save time.

Revenge Bedtime Procrastination and Break Times

One good rule of thumb? Keep your bedroom reserved for sleep and sex only.  <a href="https://www.realsimple.com/work-life/life-strategies/work-from-bed">Working in bed</a> can decrease your quality of sleep, because it will become more and more difficult for your brain to distinguish between workspace and rest space. So keep work out of the bedroom whenever possible. Worrying, working, and even not sleeping in bed is best avoided.

Dos and Don'ts of Sleep Hygiene for Less Sleep Procrastination: Not Working On The Bed

If stress is keeping you up at night, take steps to minimize your worries before climbing in bed at night. Make a to-do list of the things you'd like to achieve the next day so you don't stress about them at night,.The brain quickly makes associations between your actions and your environment. So keeping stress out of the bedroom can be just as important as keeping work out of the bedroom.


Don't Let Tomorrow's Stressors Keep You up Tonight

Remembering how great it feels to get enough sleep can make it easier to curb your procrastination habit.  It helps to track this, so you can see the outcome of getting more rest. Track your mood and energy levels throughout the day—about every two to three hours. And be sure to pay attention to how you feel in the afternoon.

Do Pay Attention to What Feeling Well-Rested Feels Like

Consistency is key. So try to keep a consistent bedtime and wake-up time—even on the weekends. Sleep specialists recommend that you keep a consistent sleep schedule even on weekends and holidays. This is because our brains thrive on routine. If you do need to change up your schedule, stay within one hour of your usual bedtime and wake-up time whenever possible.

Don't Change Your Routine on The Weekends

If you're having consistent trouble with sleep procrastination and it's affecting your quality of life, consider talking to a professional.  Sleep procrastination can be a difficult habit to break. Don't be too hard on yourself if you're having trouble changing your routine. But if you feel like you could use some extra help or guidance, remember that professionals are happy to provide it.

Talk to A Professional

Sleep procrastination might sound like a weird term. After all, who would want to procrastinate something as lovely as sleep? But sleep procrastination and revenge bedtimes happen—here's how to stop them for more sleep at last.

Stashed ideas

Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It

Sleep discipline is something you have to be good at, conscious of, and something you can't let slip.We only have so much energy for our work, our relationships, for ourselves.Getting 7-8 hours of sleep every night does not negatively affect their output, it contributes crucially to their best work.

The Sleep Routine

Life is short and if we practice bad habits, if we don’t take care of ourselves, we will surely shorten that time.Life is short and if we practice bad habits, if we don’t take care of ourselves, if we aren’t willing to change, we will surely shorten that time.

Beware Burnout

The number of people who can survive on five hours of sleep or less without any impairment expressed as a percent of the population is zero.If not zero, close enough to zero that we can assume it doesn’t include you.

You Are Not an Exception

Do not use your phone at night by not having it with you in the first place.This means you won’t know if you get a text message or an email. It means you won’t be tempted to scroll through social media. It means you won’t be staring at a screen that is artificially forcing us awake, thereby masking our natural tiredness at night. This also keeps people awake for longer, and makes falling asleep more difficult.

Sleep With Your Phone In A Different Room

<ul><li>The mornings are the most productive hours of the day-before the interruptions, before distractions, before the rest of the world gets up and going too.</li><li>When you get up with the sun, you are more likely to wind down with it - we are made to follow the rhythm of the sun.</li></ul>

Wake Up Early

The goal of exercise is simply to "tire the body" so we can later enjoy a heavy sleep.A sedentary life does not help with sound sleep, so make it a rule to do strenuous exercise every day.

Strenuous Exercise Every Day

When you're burned out, when you're exhausted, and when you want to veg out on the couch, that's when you need the extra discipline to get up and go to bed.Morning routines are great, but a bedtime routine is important too.

Just Go To Sleep

<ul><li>Read before bed to relax your mind.</li><li>Spend the last half-hour of the day in communion with good books and spiritual texts.</li></ul>Journal Before Bed<ul><li>A great night's sleep requires a mental state of restful rest, a state of clear, untroubled mind.</li><li>Write down whatever comes to your mind at night, just to get it out of you. it will help you sleep better.</li><li>Let not sleep come until you have measured up each daytime deed: 'Where did I go wrong? What did I do? And what duty's left undone?</li></ul>

Read Or Write Before Bed

<ul><li>No matter what the problem is, the solution is often a consistent routine.</li><li>Ask a sleep expert if you are not sleeping well, a consistent routine will be the answer.</li><li>The best thing you can do for your sleep is be consistent, seven days a week.</li></ul>

Be Consistent

<ul><li>Naps are restorative, especially as you get older.</li><li>Sleep is the interest we have to pay on the capital which is called in at death.</li><li>If you want to have a good and long life, sleep now, not later.</li><li>If sleep has all these benefits, if it is literally life-saving, then it makes sense to invest in it.</li><li>Maybe that's buying a better mattress. Maybe it's a sound machine or blackout shades. Whatever it is, figure out what gets you better sleep and consider it a hell of a deal.</li></ul>

Discover The Life-giving Powers Of Good Sleep Routine

Here's Your Secret To Success: Go The F*ck To Sleep - RyanHoliday.net

Just a night or two of exposure to faint light is enough to raise your pulse and increase insulin resistance - factors that increase the risk of heart disease and diabetes, researchers find.The findings tie into a broader body of evidence that indicates being exposed to light at night may be harmful in a variety of ways and could predispose people to chronic diseases.

Sleeping with Even a Little Light Can Be Unhealthy

<ul>
<li>An extensive study showed that unlike those who spent nights in the dark, the test group exposed to the light had elevated heart rates throughout the night.</li>
<li>They also had increased insulin resistance in the morning, meaning they had more trouble getting their blood sugar into a normal range.</li>
<li>Artificial light at night can suppress melatonin levels, and scientists have found a link between the disruption of melatonin and several diseases, including cancer and diabetes.</li>
</ul>

Physiological Effects of Light On Sleep

The body's "master clock," called the <a href="https://www.sciencedirect.com/topics/neuroscience/suprachiasmatic-nucleus">suprachiasmatic nucleus</a>, is found in the brain, but organs and tissues throughout the body have their own cellular timekeeping devices. Cells in the pancreas that secrete insulin are one example. Disrupting the sleep-wake cycle can affect their ability to appropriately secrete insulin, which in turn controls blood sugar.
If this pattern continues for a long period, it increases the risk of various chronic diseases.

Increased Risk of Chronic Illness

Just a night or two of exposure to faint light is enough to raise your pulse and increase insulin resistance — factors that increase the risk of heart disease and diabetes, researchers find.

Sleeping with even a little bit of light isn't good for your health, study shows

The snooze button solves a simple problem: Instead of having to go through a bunch of steps to re-set your alarm when it goes off in the morning, you just give it one touch and you gain a few more precious minutes of sleep.But that's not really why the snooze button exists. Hundreds of millions of people use their snooze button every day because they're sleep-deprived. When their alarms go off, their first thought isn't, "Time to get up." Their first thought is, "I need to sleep longer." The real problem isn't an inconvenience. The real problem is sleep deprivation.

The Snooze Button Isn't a Tool. It's a Warning

No matter how busy you feel, pick a number  (7 hours) and work backward. If you need to get up at 6:30, that means falling asleep by 11:30. Stop drinking caffeine sometime in the afternoon. Stop using your devices about 30 minutes before you need to fall asleep.  Then shut off the lights around 11:15. Relax. Let your mind wander. Don't think about going to sleep. Don't try to go to sleep. Just chill. If it takes you a long time to fall asleep, that's OK. Don't take a nap the next day. Just go to bed at the same time. Because as with most things, consistency is the key. And don't press snooze.

You Need Around 7.5 Hours of Sleep. Plan Accordingly

The snooze button isn't a handy tool. It's a warning sign for physical performance, mental acuity, and long-term health.

Millions of People Hit the Snooze Button Every Morning. Here's Why Science Says That's a Problem

Common methods for assessing the fairness of machine learning systems involve evaluating disparities in error metrics on static datasets for various inputs to the system. 
Indeed, many existing ML fairness toolkits (e.g., AIF360, fairlearn, fairness-indicators, fairness-comparison) provide tools for performing such error-metric based analysis on existing datasets.

Assessment Methods

There are cases (e.g., systems with active data collection or significant feedback loops) where the context in which the algorithm operates is critical for understanding its impact. In these cases, the fairness of algorithmic decisions ideally would be analyzed with greater consideration for the environmental and temporal context than error metric-based techniques allow.

The Anomalies

In order to facilitate algorithmic development with this broader context, we have released <a href="https://github.com/google/ml-fairness-gym">ML-fairness-gym</a>, a set of components for building simple simulations that explore potential long-run impacts of deploying machine learning-based decision systems in social environments. In “<a href="https://github.com/google/ml-fairness-gym/blob/master/papers/acm_fat_2020_fairness_is_not_static.pdf">Fairness is not Static: Deeper Understanding of Long Term Fairness via Simulation Studies</a>” we demonstrate how the ML-fairness-gym can be used to research the long-term effects of automated decision systems on a number of established problems from current machine learning fairness literature.

ML-Fairness Gym

A standard practice in machine learning to assess the impact of a scenario like the lending problem is to reserve a portion of the data as a “<a href="https://developers.google.com/machine-learning/crash-course/training-and-test-sets/video-lecture">test set</a>”, and use that to calculate relevant performance metrics. Fairness is then assessed by looking at how those performance metrics differ across salient groups. However, it is well understood that there are two main issues with using test sets like this in systems with feedback. If test sets are generated from existing systems, they may be incomplete or reflect the <a href="https://developers.google.com/machine-learning/glossary#bias-ethicsfairness">biases</a> inherent to those systems.

Deficiencies in Static Dataset Analysis

The ML-fairness-gym simulates sequential decision making using <a href="https://gym.openai.com/">Open AI’s Gym</a> framework. In this framework, agents interact with simulated environments in a loop. At each step, an agent chooses an action that then affects the environment’s state. The environment then reveals an observation that the agent uses to inform its subsequent actions. In this framework, environments model the system and dynamics of the problem and observations serve as data to the agent, which can be encoded as a machine learning system.

ML-fairness-gym as a Simulation Tool for Long-Term Analysis

Since Liu et al.’s original formulation of the lending problem examined only the short-term consequences of the bank’s policies — including short-term profit-maximizing policies (called the max reward agent) and policies subject to an equality of opportunity (EO) constraint — we use the ML-fairness-gym to extend the analysis to the long-term (many steps) via simulation.

Extending the Analysis to the Long-Term

Our long-term analysis found two results. First, as found by Liu et al., the equal opportunity agent (EO agent) overlends to the disadvantaged group (group 2, which initially has a lower average credit score) by sometimes applying a lower threshold for the group than would be applied by the max reward agent. Second, equal opportunity constraints — enforcing equalized TPR between groups at each step — does not equalize TPR in aggregate over the simulation.

The Results

Our <a href="https://github.com/google/ml-fairness-gym/blob/master/papers/acm_fat_2020_fairness_is_not_static.pdf">paper</a> extends the analysis of two other scenarios that have been previously studied in the academic ML fairness literature. The ML-fairness-gym framework is also flexible enough to simulate and explore problems where “fairness” is under-explored. For example, in a supporting paper, “<a href="https://github.com/google/ml-fairness-gym/blob/master/papers/fairmlforhealth2019_fair_treatment_allocations_in_social_networks.pdf">Fair treatment allocations in social networks</a>,” we explore a stylized version of epidemic control, which we call the precision disease control problem, to better understand notions of fairness across individuals and communities in a <a href="https://en.wikipedia.org/wiki/Social_network">social network</a>.

Conclusion

ML-fairness-gym: A Tool for Exploring Long-Term Impacts of Machine Learning Systems

Also known as SWS, Slow-wave sleep is the most restorative one, the deepest layer of sleep without any dreams. In the SWS phase, delta waves are emitted by your brain, and memory consolidation gets activated. According to a recent study, short naps(30 minutes) do not help much for balancing out sleep deprivation as it does not reach the SWS phase. A longer nap, on the other hand, helps improve mental focus and clarity.

Slow-Wave Sleep And Sleep Deprivation 

A new study finds that napping does not appreciably restore cognitive function lost through a lack of sleep.

Naps cannot fix sleep deprivation

Investors can never be confident about what the market will do at any time and should not put all their investment eggs in one basket. Diversification is the idea that a variety of investments will give a higher return while lowering the risk. The best time to practice disciplined investing with a diverse portfolio is before it becomes necessary, not as a knee-jerk reaction.

The importance of a well-diversified portfolio

Don't put all your money in one stock or sector. Instead, consider creating your own virtual mutual fund by investing in some companies you know and trust or use in your life. You can also invest in exchange-traded funds (ETFs), commodities, and real estate investment trusts (REITs).  Ensure to keep to a manageable portfolio that you can keep up with. Try limiting yourself to about 20-30 different investments.

Spread the wealth

Consider adding index funds or fixed-income funds. These funds often have low fees. A potential drawback of index funds is that they are managed passively. Active management can be beneficial in fixed income markets during difficult economic periods.

Consider index or bond funds

Add to your investments routinely. Use dollar-cost averaging to help smooth out the peaks and valleys from a volatile market. With dollar-cost averaging, you invest money to a specified portfolio of securities and buy more shares when prices are low and less when prices are high.

Keep building your portfolio

A good strategy is buying and holding and dollar-cost averaging. Staying up-to-date with your investments and changes in overall market conditions will enable you to tell when to cut your losses and move to another investment.

Know when to get out

Fees can eat away at your bottom line, and therefore you should know what you are getting for the fees you pay. Some firms charge a monthly fee and others transactional fees. The cheapest choice is not always the best.

Keep an eye on commissions

Want to know why diversifying your portfolio is important? Find out five ways you can do it and why you should take up this strategy.

5 Tips for Diversifying Your Portfolio

<ul><li>Humans are always drawn to pleasure but it may be a selfish indulgence that does not last. </li><li>Truth, rationality and wisdom are the lasting virtues that one should be after.</li><li>People derive pleasure in millions of different ways, some beyond our understanding.</li></ul>Example: People who hate sports cannot understand why thousands are cheering in a stadium for a few men who are chasing a ball.

Pleasure: A Distraction From Happiness

Pleasure cannot be defined or described, but can only be known as an experience, which is subjective and personal, like:<ol><li>A hot cup of coffee</li><li>Volunteer work for the local church.</li><li>Calling our grandmother.</li><li>Looking at old pictures, feeling nostalgic.</li></ol>Even trying to categorize it as a pleasant experience misses the point of what pleasure really is.

Pleasure Cannot Be Defined

Pleasure can be divided into two kinds: Body pleasure and the pleasures of the mind.A warm bath or cold beer can be pleasures of the body, whereas feeling one with nature or fantasizing about taking revenge from your boss can be termed as pleasures of the mind.

The Pleasures Of The Mind And Body

<ul><li>Philosophy, by this definition, is often seen as the highest pleasure.</li><li>Pleasures of the mind are often harmless and pure, as they are concerned with the soul, and not the body.</li><li>Some view pleasure as simply an absence of pain.</li><li>The pleasure of learning, especially the learning of wisdom and virtues is one of the greatest pleasures of the mind.</li></ul>

Pleasure: Mindgames

The subtle emotions, the great things that are only felt, and the Godly matters are the content of the mind's pleasures. The Stoics were always detesting pleasures of the body, something shared by many Christians.The fear of death made people find ways to diminish it, adopting the understanding that when we are alive, there is no death, and when we die, life ceases to exist.

Pleasure: Up Close And Personal

The beauty of nature has been a source of pleasure for many. Nature is vast and overwhelming, full of isolation, solitude, freedom and away from the shackles of society. The pathlessness of wild trees offer a sublime escape from the world and into the unknown.

The Pleasure Found In Nature

Weirdly hard to define, much less to feel OK about it, pleasure is a tricky creature. Can philosophy help us lighten up?

Self Improvement

How to think about pleasure | Psyche Guides

There was the <a href="https://www.theguardian.com/commentisfree/2020/jul/01/i-have-a-vested-interest-in-life-not-returning-to-normal-my-friday-night-zoom-quiz" target="_self">Zoom quiz</a>, of course: a staple of the first lockdown during which many of us combined video-conferencing technology and general knowledge in order to stay both vaguely sane and in touch with our friends. But also, TV quiz shows seem to have colonised greater chunks of the schedules.There is an obvious practical element to this: the quiz show is filmed in a controlled and contained environment and was, therefore, from a logistical point of view, easier to bring back under pandemic conditions than drama.

 2020: the year of the quiz

The quiz is the oldest TV format of them all; the earliest TV shows were quizzes adapted from the radio.There are probably four rules to a good quizshow:<ul><li>The game’s got to work; there’s got to be something intrinsic about it that sustains itself, day in, day out.&nbsp;</li><li>It has to have an element of proper jeopardy: lots of the best ones hinge around a single decision – to play on or not, to take the money or not take the money? </li><li>The hosts are key.</li><li>There’s got to be something familiar yet slightly different about them.</li></ul>

The popularity of the quiz show

<ul><li>Dealing with the anxiety of a global crisis: at a time when many of us have learned to doubt anything claiming to represent objective fact, there is a certain truth about quizzes: you are either right or wrong.</li><li>The certainty of knowledge: Quizshows are a reminder of something we are in danger of losing. We can all search for an answer on the phone, but having the knowledge of something is affirmation (more necessary than ever because when everything seems uncertain).&nbsp;</li></ul>

Psychology of the quiz show

Nostalgia is an important part of the pandemic. This helps to explain the appeal of Quiz and it helps to explain the appeal of quiz shows, too.&nbsp;Pre-internet, there was a premium on knowing things. And there still is. But there was also the reborn sense of television as a collective event; something people did together. Isolation has led to viewers grasping on to any form of connection with others, either virtually or within a domestic unit. Quizshows – the original interactive TV – feed into this perfectly.

The nostalgia element during a global crisis

Shows from The Chase to The Wall are more popular than ever. Your starter for 10: what is it that makes them so appealing?

Feel the buzz: the rise and rise of the quizshow in lockdown

The Eastern philosophy, which includes Zen, teaches us about desiring nothing and being attached to nothing or no one.
Being unattached to our pleasures, family and the good things in life was easy thousands of years ago, when there were few material possessions for the average person.
The dilemma is that by being actively unattached to anything, the person is attached to the belief and desire for non-attachment.

The Zen Dilemma of Non Attachment

The catch to the dilemma of non-attachment is the way we define our desires and attachments.
If we begin from a basic understanding that in life, everything is lost in the end, everything, as nothing was truly ours, the concept of non-attachment comes to light. We must be willing to accommodate the inevitable loss.

Defining Our Desires And Attachments

Being present isn’t something we do intentionally, but is the only state we can ever be in. What changes is how we identify ourselves, or our self. Once we detach our identity with our goals, hopes, dreams and thoughts, we begin to realize that we are just a witness, and nothing was ever truly ours.
Our clinging to our identification, or the ego, is the main problem, and we need to understand that life is a game we are playing, and there is no need to identify with our character.

Your Identity With Yourself

The zen philosophy of unattachment presents a dilemma in modern life. Learn how to unfuse your identity from your goals and aspirations.

Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It

Here's Your Secret To Success: Go The F*ck To Sleep - RyanHoliday.net

Sleeping with even a little bit of light isn't good for your health, study shows

Millions of People Hit the Snooze Button Every Morning. Here's Why Science Says That's a Problem

ML-fairness-gym: A Tool for Exploring Long-Term Impacts of Machine Learning Systems

Evie Gold