This document discusses polyphasic sleeping, which involves reducing total sleep time by taking multiple shorter naps throughout the day instead of one long stretch of nighttime sleep. It outlines several polyphasic sleep schedules including biphasic/siesta, Everyman, and Uberman. While some famous figures are said to have followed polyphasic schedules, adhering to the precise timing of multiple daily naps can be challenging. The document recommends starting with a biphasic schedule before experimenting with other variations.
White Paper: Powerful Ways On How To Get Ideal Amount Of Sleep NightlyBedding Stock
Just recently, insufficient sleep has become a major public health issue. Experts have discovered and are still discovering the optimal sleep duration as well as the harmful effects of too little or too much slumber to health. This white paper explores how much sleep people need and some tips on how people can achieve it every night.
Today more and more people face sleep deprivation, caused mostly by stress, lots of work and other factors. Here you find more about this subject and few strategies to overcome sleep deprivation.
A fun approach to talk about how sleeping more and better can help your productivity and effectiveness at work. #SleepingWithTheBoss was an invitation from the TNW CEO,
Boris Veldhuijzen van Zanten to the team - a nap after lunch to test out the benefits of a good rest.
Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli.
When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
June 3, 2024 Anti-Semitism Letter Sent to MIT President Kornbluth and MIT Cor...Levi Shapiro
Letter from the Congress of the United States regarding Anti-Semitism sent June 3rd to MIT President Sally Kornbluth, MIT Corp Chair, Mark Gorenberg
Dear Dr. Kornbluth and Mr. Gorenberg,
The US House of Representatives is deeply concerned by ongoing and pervasive acts of antisemitic
harassment and intimidation at the Massachusetts Institute of Technology (MIT). Failing to act decisively to ensure a safe learning environment for all students would be a grave dereliction of your responsibilities as President of MIT and Chair of the MIT Corporation.
This Congress will not stand idly by and allow an environment hostile to Jewish students to persist. The House believes that your institution is in violation of Title VI of the Civil Rights Act, and the inability or
unwillingness to rectify this violation through action requires accountability.
Postsecondary education is a unique opportunity for students to learn and have their ideas and beliefs challenged. However, universities receiving hundreds of millions of federal funds annually have denied
students that opportunity and have been hijacked to become venues for the promotion of terrorism, antisemitic harassment and intimidation, unlawful encampments, and in some cases, assaults and riots.
The House of Representatives will not countenance the use of federal funds to indoctrinate students into hateful, antisemitic, anti-American supporters of terrorism. Investigations into campus antisemitism by the Committee on Education and the Workforce and the Committee on Ways and Means have been expanded into a Congress-wide probe across all relevant jurisdictions to address this national crisis. The undersigned Committees will conduct oversight into the use of federal funds at MIT and its learning environment under authorities granted to each Committee.
• The Committee on Education and the Workforce has been investigating your institution since December 7, 2023. The Committee has broad jurisdiction over postsecondary education, including its compliance with Title VI of the Civil Rights Act, campus safety concerns over disruptions to the learning environment, and the awarding of federal student aid under the Higher Education Act.
• The Committee on Oversight and Accountability is investigating the sources of funding and other support flowing to groups espousing pro-Hamas propaganda and engaged in antisemitic harassment and intimidation of students. The Committee on Oversight and Accountability is the principal oversight committee of the US House of Representatives and has broad authority to investigate “any matter” at “any time” under House Rule X.
• The Committee on Ways and Means has been investigating several universities since November 15, 2023, when the Committee held a hearing entitled From Ivory Towers to Dark Corners: Investigating the Nexus Between Antisemitism, Tax-Exempt Universities, and Terror Financing. The Committee followed the hearing with letters to those institutions on January 10, 202
The French Revolution, which began in 1789, was a period of radical social and political upheaval in France. It marked the decline of absolute monarchies, the rise of secular and democratic republics, and the eventual rise of Napoleon Bonaparte. This revolutionary period is crucial in understanding the transition from feudalism to modernity in Europe.
For more information, visit-www.vavaclasses.com
White Paper: Powerful Ways On How To Get Ideal Amount Of Sleep NightlyBedding Stock
Just recently, insufficient sleep has become a major public health issue. Experts have discovered and are still discovering the optimal sleep duration as well as the harmful effects of too little or too much slumber to health. This white paper explores how much sleep people need and some tips on how people can achieve it every night.
Today more and more people face sleep deprivation, caused mostly by stress, lots of work and other factors. Here you find more about this subject and few strategies to overcome sleep deprivation.
A fun approach to talk about how sleeping more and better can help your productivity and effectiveness at work. #SleepingWithTheBoss was an invitation from the TNW CEO,
Boris Veldhuijzen van Zanten to the team - a nap after lunch to test out the benefits of a good rest.
Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli.
When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
June 3, 2024 Anti-Semitism Letter Sent to MIT President Kornbluth and MIT Cor...Levi Shapiro
Letter from the Congress of the United States regarding Anti-Semitism sent June 3rd to MIT President Sally Kornbluth, MIT Corp Chair, Mark Gorenberg
Dear Dr. Kornbluth and Mr. Gorenberg,
The US House of Representatives is deeply concerned by ongoing and pervasive acts of antisemitic
harassment and intimidation at the Massachusetts Institute of Technology (MIT). Failing to act decisively to ensure a safe learning environment for all students would be a grave dereliction of your responsibilities as President of MIT and Chair of the MIT Corporation.
This Congress will not stand idly by and allow an environment hostile to Jewish students to persist. The House believes that your institution is in violation of Title VI of the Civil Rights Act, and the inability or
unwillingness to rectify this violation through action requires accountability.
Postsecondary education is a unique opportunity for students to learn and have their ideas and beliefs challenged. However, universities receiving hundreds of millions of federal funds annually have denied
students that opportunity and have been hijacked to become venues for the promotion of terrorism, antisemitic harassment and intimidation, unlawful encampments, and in some cases, assaults and riots.
The House of Representatives will not countenance the use of federal funds to indoctrinate students into hateful, antisemitic, anti-American supporters of terrorism. Investigations into campus antisemitism by the Committee on Education and the Workforce and the Committee on Ways and Means have been expanded into a Congress-wide probe across all relevant jurisdictions to address this national crisis. The undersigned Committees will conduct oversight into the use of federal funds at MIT and its learning environment under authorities granted to each Committee.
• The Committee on Education and the Workforce has been investigating your institution since December 7, 2023. The Committee has broad jurisdiction over postsecondary education, including its compliance with Title VI of the Civil Rights Act, campus safety concerns over disruptions to the learning environment, and the awarding of federal student aid under the Higher Education Act.
• The Committee on Oversight and Accountability is investigating the sources of funding and other support flowing to groups espousing pro-Hamas propaganda and engaged in antisemitic harassment and intimidation of students. The Committee on Oversight and Accountability is the principal oversight committee of the US House of Representatives and has broad authority to investigate “any matter” at “any time” under House Rule X.
• The Committee on Ways and Means has been investigating several universities since November 15, 2023, when the Committee held a hearing entitled From Ivory Towers to Dark Corners: Investigating the Nexus Between Antisemitism, Tax-Exempt Universities, and Terror Financing. The Committee followed the hearing with letters to those institutions on January 10, 202
The French Revolution, which began in 1789, was a period of radical social and political upheaval in France. It marked the decline of absolute monarchies, the rise of secular and democratic republics, and the eventual rise of Napoleon Bonaparte. This revolutionary period is crucial in understanding the transition from feudalism to modernity in Europe.
For more information, visit-www.vavaclasses.com
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
A Strategic Approach: GenAI in EducationPeter Windle
Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
Honest Reviews of Tim Han LMA Course Program.pptxtimhan337
Personal development courses are widely available today, with each one promising life-changing outcomes. Tim Han’s Life Mastery Achievers (LMA) Course has drawn a lot of interest. In addition to offering my frank assessment of Success Insider’s LMA Course, this piece examines the course’s effects via a variety of Tim Han LMA course reviews and Success Insider comments.
Synthetic Fiber Construction in lab .pptxPavel ( NSTU)
Synthetic fiber production is a fascinating and complex field that blends chemistry, engineering, and environmental science. By understanding these aspects, students can gain a comprehensive view of synthetic fiber production, its impact on society and the environment, and the potential for future innovations. Synthetic fibers play a crucial role in modern society, impacting various aspects of daily life, industry, and the environment. ynthetic fibers are integral to modern life, offering a range of benefits from cost-effectiveness and versatility to innovative applications and performance characteristics. While they pose environmental challenges, ongoing research and development aim to create more sustainable and eco-friendly alternatives. Understanding the importance of synthetic fibers helps in appreciating their role in the economy, industry, and daily life, while also emphasizing the need for sustainable practices and innovation.
Introduction to AI for Nonprofits with Tapp NetworkTechSoup
Dive into the world of AI! Experts Jon Hill and Tareq Monaur will guide you through AI's role in enhancing nonprofit websites and basic marketing strategies, making it easy to understand and apply.
The Roman Empire A Historical Colossus.pdfkaushalkr1407
The Roman Empire, a vast and enduring power, stands as one of history's most remarkable civilizations, leaving an indelible imprint on the world. It emerged from the Roman Republic, transitioning into an imperial powerhouse under the leadership of Augustus Caesar in 27 BCE. This transformation marked the beginning of an era defined by unprecedented territorial expansion, architectural marvels, and profound cultural influence.
The empire's roots lie in the city of Rome, founded, according to legend, by Romulus in 753 BCE. Over centuries, Rome evolved from a small settlement to a formidable republic, characterized by a complex political system with elected officials and checks on power. However, internal strife, class conflicts, and military ambitions paved the way for the end of the Republic. Julius Caesar’s dictatorship and subsequent assassination in 44 BCE created a power vacuum, leading to a civil war. Octavian, later Augustus, emerged victorious, heralding the Roman Empire’s birth.
Under Augustus, the empire experienced the Pax Romana, a 200-year period of relative peace and stability. Augustus reformed the military, established efficient administrative systems, and initiated grand construction projects. The empire's borders expanded, encompassing territories from Britain to Egypt and from Spain to the Euphrates. Roman legions, renowned for their discipline and engineering prowess, secured and maintained these vast territories, building roads, fortifications, and cities that facilitated control and integration.
The Roman Empire’s society was hierarchical, with a rigid class system. At the top were the patricians, wealthy elites who held significant political power. Below them were the plebeians, free citizens with limited political influence, and the vast numbers of slaves who formed the backbone of the economy. The family unit was central, governed by the paterfamilias, the male head who held absolute authority.
Culturally, the Romans were eclectic, absorbing and adapting elements from the civilizations they encountered, particularly the Greeks. Roman art, literature, and philosophy reflected this synthesis, creating a rich cultural tapestry. Latin, the Roman language, became the lingua franca of the Western world, influencing numerous modern languages.
Roman architecture and engineering achievements were monumental. They perfected the arch, vault, and dome, constructing enduring structures like the Colosseum, Pantheon, and aqueducts. These engineering marvels not only showcased Roman ingenuity but also served practical purposes, from public entertainment to water supply.
Francesca Gottschalk - How can education support child empowerment.pptxEduSkills OECD
Francesca Gottschalk from the OECD’s Centre for Educational Research and Innovation presents at the Ask an Expert Webinar: How can education support child empowerment?
1. Crash Course On Creativity
Challenge Assumptions 3:
Reducing sleep time by becoming a polyphasic sleeper
H. Zimmer, December 2012
2. “Is it possible to cut your total sleep time in half,
yet feel completely refreshed?
The short answer is yes.”
- Tim Ferriss, bestselling author of “The 4 Hour Body“ and “The 4 Hour
Workweek”
3. Traditional sleep schedule
7-8 hours of nighttime sleep (or more), about a third of your day. Problem: When you
are unable to get that uninterrupted sleep time at night due to various reasons, you run
a deficit and become increasingly tired and unable to perform your daily routines.
4. Variations: Biphasic aka “Siesta”
Core sleep: 6 hours. Naps: One during the afternoon, usually 20-30 minutes.
Fairly common multi-phase solution that can be observed with many animals, as well
as in certain cultures and geographies (e.g. Spain, Latin America, some countries in
Asia). Though there often the “siesta” is held in addition to a regular long core sleep at
night.
5. Variations: Everyman
Core sleep: 1.5 - 4.5 hours. Naps: 2-4, 20 minutes each, spaced throughout the day.
Observational studies and self-reports by practitioners suggest that this can be
sustained for longer periods of time, especially in the less radical variations.
A 4.6 hours per day schedule with intermittent short deep sleep phases can e.g. be
observed in giraffes, a very large organism. Sleep schedule image source: Dustin Curtis
6. Variations: Uberman
Core sleep: None. Naps: 6, 20 minutes each spaced every 4 hours through day and
night.
Radical concept. Not recommended for long periods and only for situations like
pending deadlines, though it can be sustained by some for many months (see examples).
One extreme variation is called “Dymaxion” (only four 30 minute naps every 6 hours).
7. “You must sleep sometime between lunch and dinner, and no
halfway measures. Take off your clothes and get into bed. That's
what I always do. Don't think you will be doing less work because
you sleep during the day. That's a foolish notion held by people
who have no imaginations. You will be able to accomplish more.
You get two days in one - well, at least one and a half”
Examples: Winston Churchill (Siesta)
British wartime prime minister. Churchill's biphasic sleep habits are well documented by
quotes from himself and his aides. F. D. Roosevelt's aides noted that after a Churchill visit,
the US president was so exhausted that he needed 10 hours of sleep for 3 days straight to
recover.
8. Examples: Matt Mullenweg (Uberman)
Creator of the popular WordPress blogging platform, developed while by his own
account living on an “Uberman” sleep schedule for a year. Named one of Business
Week’s 25 Most Influential People on the Web.
9. Examples: Leonardo Da VincI (allegedly)
Renaissance man, “universal genius”. Legend has it that the master “cat napped” for 15-
20 minutes every 4 hours, for a total of 1.5 to 2 hours of sleep close to the “Uberman”
schedule. Probably an urban myth to explain his extreme productivity.
10. “Most people overeat 100 percent, and
oversleep 100 percent, because they like
it. That extra 100 percent makes them
unhealthy and inefficient. The person
who sleeps eight or ten hours a night is
never fully asleep and never fully awake
- they have only different degrees of doze
through the twenty-four hours"
- Thomas Alva Edison
Examples: Thomas Jefferson, Thomas Edison
Founding Father, principal author of the Declaration of Independence, third US President.
Like fellow politician, businessman and inventor Benjamin Franklin he slept rather briefly
and irregularly, but mainly at night, so it could be an urban myth.
Prolific inventor Thomas Edison was known for not requiring much sleep and assuming
most people sleep too much. But he stuck to a monophasic or biphasic schedule, napping
when he became sleepy yet not on a regular predetermined schedule.
11. Sleep Mindmap (previous assignment):
Probably a variety of methods has to be used to optimize your sleep: Link
12. Requirements
Technical devices: You probably can‘t learn to sleep polyphasic without some
technical tracking devices to assist you initially such as the Zeo Sleep Manager or
the Fitbit, or at least a good alarm clock/smartphone and detailed schedule.
Polyphasic schedules require that you have figured out and eliminated other
sources of insomnia. If you e.g. can‘t fall asleep fast and lie awake in bed twisting
and turning or have problems getting up in the morning, you won‘t be able to stick
to a schedule of short naps.
See my Mindmap for some potential solutions to fix other sleep issues.
13. Limitations
Catch: The shorter your core sleep and the more naps you take (and thus the less
sleep you have in total), the more rigorous you have to be regarding the exact
TIMING of your naps within a shorter and shorter target window.
If you miss a nap, your whole schedule is thrown off, and you will feel tired for the
day or even for multiple days, as you would when missing sleep on a traditional
monophasic schedule!
So if you work a regular 9-5 job at the office for a company that is inflexible to
those demands, or have to travel a lot (across time zones), it will be more difficult
for you to stick to it.
Especially the more radical sleep schedules can be incompatible with social
activities of other people, e.g. your family members.
14. Recommendation
Start with testing out biphasic sleep (siesta)
6 hours of core sleep, and one 20 minute power nap in the afternoon that can be
accommodated and sustained even with a busy and fairly inflexible schedule.
Then experiment with the least radical “Everyman 2-nap” sleep schedule, or a
siesta variation with also 4.5 hours of core sleep but one longer 90 minute nap.
Have fun trying it out, and happy dreams.