Louise Hart quote: why is self-esteem important

Louise Hart said: Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.

Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.

Louise Hart

Happy Bench Monday

Child stepping on low wooden bench fence
Child stepping on low wooden bench fence

Samuel Taylor Coleridge quote: veil of a softer light

Samuel Taylor Coleridge said: The love of a mother is the veil of a softer light between the heart and the heavenly Father.

The love of a mother is the veil of a softer light between the heart and the heavenly Father.

Samuel Taylor Coleridge

Martha Stewart quote: fossils of the sartorial world

Martha Stewart said: Buttons are the fossils of the sartorial world, enduring long past the garments they were designed to hold together.

Buttons are the fossils of the sartorial world, enduring long past the garments they were designed to hold together.

Martha Stewart

Jonathan Anderson quote: scruptural things that fascinates

Jonathan Anderson said: Buttons, for me, are very sculptural things, and they are so fascinating.

Buttons, for me, are very sculptural things, and they are so fascinating.

Jonathan Anderson

Sleep benefits and deprivation [videos]

Enjoy the honey dew of slumber.  Shakespeare, Julius Caesar, quote

The benefits of a good night’s sleep – Shai Marcu by TED-Ed, on YouTube

The average amount of sleep we need is 8 hours; that is, one third in a 24-hour period.  But most of us, including me, push the limit of waking hours depriving us of that good-health-promoting slumber time.

It’s so ironic for me to think that I am freely given one third of that daily 24-hour period to doze off and yet, I lie wide awake on bed worrying… Why do you think bears hibernate – just to dream of honey fields??! Get to your cave and recharge . . . please! But, of course, you’ll say, “we’ll I’m not a bear.”

Why do we sleep?

Neuroscientist Russell Foster cited three reasons why via TED:

  1. Restoration
  2. Energy conservation
  3. Brain processing and memory consolidation
Why Do We Sleep? by Russell Foster, on TED

Restoration

After a whole day of activities, sleep is your avenue to restore used up energy.  Some parts of the brain, including specific genes, are more active when sleeping.

Sleep is that golden chain that ties health and our bodies together.  Thomas Dekker quote

Energy conservation

We turn off our tv, computer and other electronic gadgets to conserve energy.  Similarly, we turn off our thoughts by hitting the sack.  Foster shared that about 110 calories per night is saved.

Never waste any time you can spend sleeping.  Frank H. Knight quote

Brain processing and memory consolidation

Studies suggest that blood circulation is regulated and long-term memory is consolidated through the last two stages of sleep…

The Non-REM (or No Rapid Eye Movement stage of) sleep is believed to be associated with transferring your declarative memory from short-term to long-term memory storage in the cortex.  This happens about 3 hours after you drifted into sleep.

REM sleep, the final stage on the other hand, helps in consolidating your procedural memory. (1)

In other words, depending on what was learned and when you slept, sleep aids in stabilizing that memory – promoting both quantitative and qualitative changes in brain activity. (2)  While slow wave sleep or SWS consolidates your newly acquired math equation even within 2 hours of dozing off, deep REM sleep will make you remember your piano scale when you wake up the next day. (3)

Quoting Foster: “After you try to learn a task, and you sleep-deprive individuals, the ability to learn that task is smashed…  Our ability to come up with novel solutions to complex problems is hugely enhanced by night of sleep.” (4)

Synapse is the passing of information between neurons in our brain.  The changes in connection caused by synapses is called synaptic plasticity.

Synaptic plasticity, which is particularly important to memory and learning, is boosted during sleep. (5)  Studies have shown that sleep establishes active consolidation of memories – “stimulating the idea that forming long-term memories represents a general function of sleep.” (6)

Sleep deprivation

If you’re going to do something tonight that you’ll be sorry for tomorrow morning, sleep late.  Henny Youngman

Youngman, above, has hinted us that there will be ill effects for not going to bed at the right time.  I so agree because it makes me feel hungry that I end up raiding my fridge.  Plus, knowing that I didn’t hop onto my “sleep train” right away, I get stressed thinking what time it’s coming back to pick me up.  It usually comes around past midnight or somewhere close to dawn. (pitiful sigh)

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD

Studies also suggest “that sleep and mental illness aren’t simply associated, they are physically linked.”  Sleep disruption could be an early warning sign of schizophrenia (as schizophrenic patients seem confused between the right timing for sleep and wakefulness).  Sleep then becomes the doorway to begin therapy before the real onset of such mental illness. (7)

Now, let me end this article the way Foster cleverly ended his TED talk – by quoting…

Sleep is God.  Go Worship.  Jim Butcher quote

References:

  1. TED-Ed.  (2015, January 5).  The benefits of a good night’s sleep – Shai Marcu [Video file].  Retrieved from https://www.youtube.com/watch?time_continue=330&v=gedoSfZvBgE.
  2. Diekelmann, S.  and Born, J.  (2010, February).  The memory function of sleep.  Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20046194.
  3. Diekelmann, S., et.al.  (2009, October).  The whats and whens of sleep-dependent memory consolidation.  Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19251443.
  4. Foster, R.  (2013, June).  Why Do We Sleep? [Video file].  Retrieved from https://www.ted.com/talks/russell_foster_why_do_we_sleep.
  5. Sehgal, A. and Mignot, E.  (2011, July 22).  Genetics of Sleep and Sleep disorders.  Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153991/.
  6. Rasch, B. and Born, J.  (2013, April).  About Sleep’s Role in Memory.  Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/.
  7. Ha, T.  (2013, June 11).  The neuroscience of sleep: Russell Foster at TEDGlobal 2013. Retrieved from https://blog.ted.com/the-neuroscience-of-sleep-russell-foster-at-tedglobal-2013/.

Adam Ant quote: what to do for mental health

Adam Ant said: Mental health needs a great deal of attention. It’s the final taboo and it needs to be faced and dealt with.

Mental health needs a great deal of attention. It’s the final taboo and it needs to be faced and dealt with.

Adam Ant

Glenn Close quote: what mental health needs

Glenn Close said: What mental health needs is more sunlight, more candor, more unashamed conversation about illnesses that affect not only individuals, but their families as well.

What mental health needs is more sunlight, more candor, more unashamed conversation about illnesses that affect not only individuals, but their families as well.

Glenn Close, Mental Illness: The Stigma of Silence

Lori Deschene quote: what you did at end-of-day

Lori Deschene said: At the end of the day, remind yourself that you did the best you could today, and that is good enough.

At the end of the day, remind yourself that you did the best you could today, and that is good enough.

Lori Deschene

Patrick Süskind quote: the persuasive power of odor

Odors have a power of persuasion stronger than that of words, appearances, emotions, or will. The persuasive power of an odor cannot be fended off; it enters into us like breath into our lungs; it fills us up, imbues us totally. There is no remedy for it.

Patrick Süskind, Perfume: The Story of a Murderer

Julius Morton quote: why Tree Appreciation Day is not like other holidays

Julius Sterling Morton said: Arbor Day is not like other holidays. Each of those reposes on the past, while Arbor Day proposes for the future.

Arbor Day is not like other holidays. Each of those reposes on the past, while Arbor Day proposes for the future.

Julius Sterling Morton

Jhumpa Lahiri quote: the thing about books

Jhumpa Lahiri said: That’s the thing about books. They let you travel without moving your feet.

That’s the thing about books. They let you travel without moving your feet.

Jhumpa Lahiri

Frank Zappa quote: a bookworm’s perspective

So many books, so little time.

Frank Zappa
little girl dressed in pink denim jumper dress posing against bookcase filled with books
Little girl, dressed in white-cat-face-on-black sweater and pink denim jumper dress, posing against a bookcase filled with nature and wildlife books – AboutMnimi.com
Happy World Book Day on Instagram – AboutMnimi.com

Richard Neville quote: why marijuana is addictive

Richard Neville said: Is marijuana addictive? Yes, in the sense that most of the really pleasant things in life are worth endlessly repeating.

Is marijuana addictive? Yes, in the sense that most of the really pleasant things in life are worth endlessly repeating.

Richard Neville

Henry Rollins quote: no reason to light up

Henry Rollins said: I have no interest in smoking marijuana, but I can’t see any reason to keep someone of age from lighting up.

I have no interest in smoking marijuana, but I can’t see any reason to keep someone of age from lighting up.

Henry Rollins

Willie Nelson quote: the best stress medicine

Willie Nelson said: The biggest killer on the planet is stress, and I still think the best medicine is and always has been cannabis.

The biggest killer on the planet is stress, and I still think the best medicine is and always has been cannabis.

Willie Nelson

George Inness quote: the true use of art

George Inness said: The true use of art is, first, to cultivate the artist’s own spiritual nature.

The true use of art is, first, to cultivate the artist’s own spiritual nature.

George Inness

Pablo Picasso quote: what every child is

Pablo Picasso said: Every child is an artist. The problem is how to remain an artist once we grow up.

March 15th is World Art Day. Happy International Day of Art!

Every child is an artist. The problem is how to remain an artist once we grow up.

Pablo Picasso

Happy Bench Monday Art Day!

girl holding art materials while sitting on a bench
Little girl sitting on a park table-bench while holding her art materials

David Allen quote: where stress come from

David Allen said: Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they’ve started.

Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they’ve started.

David Allen

Steve Maraboli quote: what to do with stress

You must learn to let go. Release the stress. You were never in control anyway.

You must learn to let go. Release the stress. You were never in control anyway.

Steve Maraboli
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