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| Are You a Sleep Walking Zombie? |
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Are You a Sleepwalking Zombie?
Do you get enough sleep? Chances are you don’t. Many people living in modern industrial societies suffer from a chronic, and worsening sleep deficit.
Until a few decades ago, most people lived lives so very different from ours that we would scarcely recognize them. Until fairly recently in human history the majority of people lived in small villages or on farms, not in big cities. There were no electric lights. There weren’t any faxes or e-mails. There was no Internet, and no television. Once the sun went down, most of the day’s activities came to an end.
People worked very hard physically, and only a very small minority had what we would call “white collar” jobs. And most people, on average, slept nine to nine and a half hours each night.
For most of us today, an average of nine hours sleep each night is an impossible dream. In our very busy schedules, something has to give, and quite often the choice many of us are making is to cut back on our hours of sleep.
If you listen to, or read some of the popular current guides to success, you will usually be instructed to work hard, play hard, study hard, be more outgoing, and gain every advantage you can. The struggle to the top can be ruthless. Why, even the struggle to stay where you are and not to lose your place can be ruthless.
Where do many of these success guides and gurus tell you to cut back? Why, on your hours of sleep. They’ll tell you that sleeping more than five or six hours a night is a waste of time. They’ll tell you that the world is moving ahead while you are dozing, and that you’ll never catch up if you indulge your desire to sleep. If you snooze, you lose!
They’ll tell you that you don’t really need those extra two or three hours of sleep each night. That it’s just a bad habit you’ve developed. That it’s self-indulgent. That a full night’s sleep is the booby prize for losers in the game of life.
Unfortunately, this advice goes against thousand of years of human biology.
It’s true that some of us really do need only five or six hours of sleep each night, but those people are in a minority. Most of us require seven, eight, or even more hours of good quality sleep every night in order to function at our best intellectually, physically and emotionally.
In sleep deprivation experiments conducted on volunteers, it has been found that even a few days of sleep loss produce a marked negative effect on a person’s mental abilities. It becomes much harder to focus mentally and to process information. Decisions take longer to make, and are of poorer quality. Learning and remembering new information becomes more difficult, and it becomes harder to recall information that was previously learned. Creativity declines, while mistakes increase.
A person who hasn’t had enough restorative sleep will have difficulty handling technical machinery. In addition, lack of sleep causes emotional impairment and difficulty with mental processing. As people become more sleep deprived, they may experience more depression and mood swings. Tempers flare more often, and sleep deprived people become less cooperative with others.
Lack of sufficient sleep is believed to have contributed to many well-known accidents, such as the explosion of the Challenger space shuttle, the near meltdown at Three Mile Island, and the nuclear disaster at Chernobyl. It is believed that lack of sleep contributed to poor decision making in each of these incidents, with disastrous results.
If you add to these examples the many hundreds of thousands of other accidents every year caused by sleep deprivation, it becomes clear that cutting back on our sleep may not really be the solution for greater productivity we are looking for.
If you are studying for important exams, you will be better off getting sufficient sleep the night before, rather than spending the whole night desperately trying to cram more information into your head. Remember that your brain uses its sleeping hours to process the information of the day and to consolidate new memories. Cutting back on sleep in order to study instead will interfere with this process.
How can you tell if you are getting enough sleep? The ideal amount varies from person to person, and it is not always the same.
Ask yourself: When you wake up, do you feel refreshed, or is your body longing for more sleep? Do you rely on a lot of coffee to get you through the day?
There are steps you can take to improve the quantity and quality of your sleep. The first step for most of us is to examine how much caffeine we consume in a day. Caffeine is a stimulant found in coffee, tea, and many types of cola. It is also present in many over-the-counter medications. Caffeine enters the bloodstream very quickly and its stimulative effect lasts several hours. If you are have a hard time getting settled down at night, it could be due at least in part to an excess of caffeine throughout the day.
If you are not getting enough good quality sleep, make the effort to cut your consumption of caffeinated beverages to just one or two cups a day, or stop drinking caffeine all together. In order to have a more restful evening, don’t drink anything caffeinated after lunch. There are plenty of beverages without caffeine that you can substitute. For most people, a cup of warm milk before bedtime will promote sleepiness.
Some of us are physically addicted to caffeine and will actually go through withdrawal symptoms if we try to cut back, or quit using it altogether. You may find that when you stop ingesting caffeine, it takes up to two weeks to get over your physical craving for it. In the meantime you may experience headaches, dizziness and insomnia.
Another factor that can disrupt your sleep patterns is the consumption of alcohol. Although alcohol initially can make you drowsy, it suppresses the REM stage of sleep, which appears to be essential in restoring a sense of wellbeing.
There are many other possible causes of poor sleep. If poor quality sleep is a problem for you, it will be worth the effort to become a detective and track down the cause. Often the problems of poor sleep can easily be fixed.
A poor quality mattress will lead to poor quality sleep. So will poor ventilation in your bedroom. Or too much light. Or too much noise. Or a television set.
Are you getting enough exercise? Most of us today do not move our bodies nearly as much as our bodies were designed to move. If we have an office job we are often so mentally fatigued by the time we get home that we don’t want to get off the couch. Our brains may be exhausted, but our body still needs exercise. Have you ever gone to an exercise class, thinking at the beginning, “I don’t really want to be here”, but once you got moving you felt great? A lack of sufficient physical exercise will lead to poor quality sleep. However, vigorous exercise too close to bedtime can leave you too stimulated to sleep.
Sleep experts advise:
· Keep a regular schedule for sleeping.
· Maintain a comfortable, restful bedroom.
· Don’t use your bed for anything other than sex and sleep.
· Don’t have the television in your bedroom.
· Get at least half an hour of physical exercise a day, preferably outdoors.
· Slow down your physical and mental activities as bedtime approaches.
· Cultivate a relaxed, calm state of mind at all times, but particularly before bedtime.
· Avoid shift work.
· Avoid stimulants or alcohol before bedtime.
If you try all these recommendations and you still feel that you are not sleeping well, you may have a medical condition that interferes with the quality of sleep you are getting, or you may be taking medication that interferes with your sleep.
For example, if you always wake up feeling exhausted, you may be suffering from a medical condition such as fibromyalgia, or sleep apnea. If you find yourself waking up in the middle of the night, anxious and unable to sleep again, this can be caused by depression or stress.
These are conditions that should be discussed with your doctor.
This article is an excerpt from the downloadable book by Royane Real titled “How to Be Smarter – Use Your Brain to Learn Faster, Remember Better, and Be More Creative” available at www.royanereal.com
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| Barista Competitions |
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A barista is a person who prepares coffee drinks in a coffee house as his or her profession and especially strives to create the perfect espresso. The barista possesses extensive knowledge on different kinds of beans and roasts and has the technical skills required to master the espresso machine. Baristas consider the extraction of coffee as art and they actually perform in front of their customers each time they prepare an espresso, a cappuccino, a caffe latte or a caffe mocha. However, if they wish for larger audience and consider themselves as really talented they can consider competing in barista competitions. These events take place every year and they are held at local and national levels. The ultimate title to win is the World Barista Champion. The World Barista Championship was first held in 2000 in Monte Carlo and it became quickly a public event where the best baristas from different countries battled for espresso making supremacy. The World Barista Championship takes place every year in a different country and the competitors are the winners of the national barista competitions. In the United States the Specialty Coffee Association of America (SCAA) hosts several local barista competitions. There are ten regions, and each state has been assigned to a region. Local competitions are sponsored by businesses, and the winner of each of the local events has the chance to try to impress the jury at the US Barista Championship. There are many barista competitions in Europe and the United Kingdom. Canada, Australia and Central America also have barista competitions at the local, regional and national levels. In a barista competition the judges have to assess both the contenders and the coffee drinks they make. The criteria based on which they score each barista involve the quality and taste of the beverage, personal presentation, technique and also the presentation of the coffee drink. The baristas race against the clock as they are only allowed to perform for 15 minutes. They also have 15 minutes before the actual presentation to prepare with every detail for the show - ingredients like syrups, chocolate sprinkles or anything that you can think of except alcohol, cups, trays, blenders, mixers and portable burners. Contenders even roast their own coffee and bring it with them at the competition. After serving their drinks, baristas have 15 minutes to clean their station before they make room for another contestant. The espresso machines used in the competition are key to the taste of the coffee. The machines must be left absolutely clean and free from any impurities. During the 15 minute performance interval baristas have to prove their skills by preparing 4 espressos, 4 cappuccinos and 4 signature drinks. Four sensory judges that have to decide on the quality of the drinks sample each one of the beverages. While preparing the beverages, the baristas have to present their work, give details about the ingredients they used to the audience and also treat the judges as customers in a coffee shop. One can only imagine the stress. After the espressos and cappuccinos, which are finished with latte art - complicate designs drawn atop the cup with foamed milk by using the pitcher, the time comes for the signature drink. It is the competitor's original creation and this is where baristas reveal their creativity and skills combining roasts, syrups, steaming and frothing milk and using all sorts of ingredients and flavours that turn their beverages into savory works of art. The baristas can spend even months to invent this perfect drink that can bring them the victory in a competition. Here are some examples of drinks that barista champions have invented: - Troels Poulsen, the 2005 World Barista Championship winner, created a drink called ESB, as in "enhanced sensory balance" by combining melted pepper-gel, espresso and lavender syrup.
- Phuong Tran, the 2005 USA Barista Champion, was inspired by her childhood in creating the Crimson Sage, a drink made of sugar cane juice, white pepper powder and steamed milk infused with sage leaves. She said that as a child she loved drinking sugar cane juice with ice and she always dreamed of using it in a drink.
- Sammy Piccolo, the 2004 Canadian Barista Championship winner, created "Insieme" by using raw sugar, egg yolks, curry, bittersweet chocolate and milk.
- Bronwen Serna, USA Barista Champion of 2004, entitled her signature drink "Sweetness" because the main "secret" ingredient was honey. She also used dark chocolate powder and served it with a dark chocolate square.
Baristas train hard for these competitions, especially if they have the chance to participate in the World Barista Championship. They try to bring to perfection their technique and put together their program as during the competition everything has to work smoothly, no glitches are allowed. They can actually be compared to athletes rehearsing for the Olympic games as some of them even have coaches that sometimes play the role of judges in preparation for the competition. Barista training Well, perhaps after reading about the competition requirements it might be wise to brush up a bit on your skills. There are several ways to either get basic skills training as a barista or enhance your existing skills: - Books and manuals. There are many books or manuals available that take you step by step through the processes of making an espresso, a cappuccino and other specialty coffee drink. The drawback is that you only have still pictures to look at which may make it difficult for beginners to see the details of the methods.
- Videos. These provide both visual modeling as well as commentary on how to produce the perfect cup of espresso.
- Training classes. There are training locations in most areas that offer courses that range from three hours to a full day on learning the secrets of a barista. Many of these programs also deal with how to care for the espresso machine and offer a certificate upon completion.
- Hands-on. Some experienced barista will offer personal training or mentoring for those interested in becoming a barista or in improving their skills.
Whatever you decide to do, if you have a talent for making a great cup of espresso you should consider entering a barista competition. You will meet other people that share your passion for coffee and will certainly get some new ideas to try in your coffee shop. Jim Cheresly shows you what coffee appliances to use in order to prepare a fine coffee drink at http://www.madcoffeemaker.com where you'll find more about coffee roasters, grinders, coffee makers and espresso machines. |
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| Hazel Prechtel |
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Waterbeds are a very popular bedroom option because they provide such a gorgeous sleep and total rest for the entire slumber. Waterbeds are a revolution in sleeping because as soon as you lie on a waterbed you will notice a big difference from your normal bed. A waterbed feels a lot different from your traditional inner spring mattress style bed.
In any event though, the waterbeds of today are not the wavy, sea sick style waterbeds that you might perceive them as. Waterbeds have changed for the better and are now a very popular bedding option. Today's waterbed is totally comfortable and completely shapes your body - structure and size - so that you get the optimum slumber. When you lie on a new modern day waterbed you will find it to be so comfortable that you will not want to move. It quite simply is far more luxurious than a standard inner spring bed.
With the recent manufacture of "wave less" waterbeds in the bedding industry, people who take the bold step of purchasing a waterbed are now receiving a far improved level of sleep allowing them to have more energy and improved health on a daily basis. Bedding manufacturers have responded to the changing demands of consumers and their feedback has changed bedding options forever. Nights of tossing and turning are long gone. You should note that when you own a waterbed there is some maintenance that is required. However, once you have had a good nights sleep in the waterbed, you won't give the maintenance a second thought.
There are a wide variety of parts and supplies that you can find over the Internet for your waterbed. When buying them over the Internet you can also generally find them at better then retail prices. Bedding stores online offer items such as waterbed heaters, drain fill kits, frames and headboards. Many of the parts and supplies that are available from online bedding supply stores can also be very useful to you, especially if you intend to install and maintain the waterbed yourself without professional assistance. But apart from the maintenance perspective you can also have fun decorating your waterbed to match in with you bedroom decor. You can purchase any number of quilts, throw cushions and towels from these specialty bedding suppliers.
If you take care of your waterbed and conduct regular maintenance on it then your waterbed will be able to serve you for many years to come. The waterbed parts and supplies that you can purchase will assist you in doing this - ensuring years of sound sleeping.
Hazel Prechtel is the owner of
Fox Beds which is a
premier source of information about Beds. For more
information, go to: http://foxbeds.com |
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| Katrina Dwight |
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Fireplaces and fireplace mantels are fast becoming a core feature in homes across the world as they add a real feature point to any formal or indeed casual living area. Funnily enough fireplaces have had a relatively short history, considering that fire itself has been around for hundreds of thousands of years.
Fireplaces only became common in 1367, when a gentleman while visiting in Rome, was dismayed at the fire pit in his room so he ordered his servants to build a chimney. They did so, adding his coat of arms above the two fireplace mantels. That fireplace is now part of history as ever since it has been the model of almost any room with a fireplace.
Not all fireplaces have mantels, of course. Most do however have either, a single shelf, a marble or tile surround, or a traditional wood carving. Accessories such as mantels, iron tools, guards and screens are an important decorative feature of fireplaces and can often set the tone of a room. And indeed the mantel itself has become a real focal point of rooms as they allow photos, antiques and family heirlooms to take pride of place within the room. Between the style of fireplace mantels, gas grills and wood burning stoves and their surrounds, you either define a room from the start or give it an entirely new look you'll enjoy for years.
Fireplaces, which can increase the value of your home, are more than ever the focal point of a room. The style of fireplace mantels and its décor, whether stone, marble or finely carved classic moulds sets the tone and character of your home. To enhance your fireplace you may opt to include classical or oriental rugs, antique furniture, and traditional elements. Then again, you might favours abstract paintings, art deco, or even a glass-screen.The choice is really up to you and is about personal choice. It ultimatly depends on how you want to use your fireplace within the room – as a feature or a backdrop.
Fireplaces can be purchased online from any number of internet shopping malls. Consistently browse online stores, looking for the best price, as they often update their prices. Many online stores include thumbnail sketches of rooms with fireplaces installed, so you can see what the installation looks like.
Katrina Dwight is the owner of Dream
Fireplaces which is a
premier source of information about Fireplaces. For more
information, go to: http://dreamfireplaces.com |
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| Living In Style In Shipping Containers |
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Believe it or not there is a group of architects that have developed some very stylish residences out of the humble shipping container. Not only residences, there have also been hundreds of metal shipping containers used for museums, restaurants and weekend houses. You would not even realize that these beautiful and creative structures were once hauling supplies across the country. The shipping containers are stacked, painted and customized to form the outer structure of the houses. Glass ceilings, walls and windows add light and give the structures a very bright and airy look. The Shelburne Museum, located in Vermont, features a Collectors House designed by interior designer Albert Hadley and architect Adam Kalkin. It was created by using 3 overseas shipping crates that make a very striking house. The building features glass garage doors, a large patio area, living space, bedrooms and a full sized kitchen. Adam Kalkin has designed houses out of shipping containers before, but his last one is actually a luxury dwelling for the rich. He unveiled his creation at the Art Basel Miami Beach art show in December 2005 and the attendants were surprised to see lavish furnishings and a beautifully designed interior inside a shipping container. The project has the interesting title of "Push-Button House" because it can be loaded in the back of a truck to be moved and it opens up like a Murphy bed to expose the interior. Jennifer Seigal is another architect that uses shipping containers to create beautiful living spaces. One example is the Seatrain house she built for real estate developer Richard Carlson, equipped with all utilities and featuring an indoor fountain. She indicates that these houses are much less costly to build than the traditional ones, and that they are very modern looking and can be customized to the individual needs of the buyer. While the use of shipping containers for shelter is not new, the thought of making architectural statements and unique creations is. Architects strive to create a feeling of openness, light and beauty using the prefab shipping containers as the foundation. Although his Push-Button house is only an experimental project, Mr. Kalkin has built houses that he intends to make available to the public, like his Quik House. He currently has orders for ten. These modern prefab houses are made from five shipping containers and are then loaded on a truck and delivered to the buyer. It takes less than a week to reassemble them on location. The Quik House sells for between 150 to 175 thousand dollars, depending on the distance to deliver the house and the options that the client chooses. There are many different options, including mahogany sliding doors and a full stainless steel kitchen. In addition to this deluxe version of a prefab home Mr. Kalkin is also planning on selling a single shipping container living space called an A-Pod. This will be equivalent to a studio apartment, and will sell for under $100,000.00. Humanitarian issuesMost architects have noted that the prefab shipping container habitat is ideal for setting up in emergency situations and for humanitarian needs. These very structurally sound and durable homes can be moved easily on the back of trucks and can be loaded and unloaded numerous times with no damage or need for repairs. They can be moved virtually anywhere there is a road and it is easy to hook up plumbing and electrical connections to the outside of the shipping container. They are very dry, leak resistant and easy to care for. They can be insulated to keep out the cold and, despite being metal, are reported to be easy to cool even in hot climates. The shipping container homes are virtually fire resistant and can be easily cleaned or painted if necessary. While a shipping container home may not have been an option you had previously considered, it might be something to ponder in the future. The sky is the limit to using your imagination in designing your very own low cost prefab home. Cornelia Myers believes that shipping containers can make viable and comfortable houses. Visit http://www.Shipping-Container-Housing.com to find out how to build a house from shipping containers and how much it costs and to learn more about the companies that provide design services for shipping container housing. |
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