Anger is a basic emotion of human being. Everybody experiences hot headed, palms sweating and blood boiling in life. Sometimes, anger can demolish the very strong foundations of a deep relationship. Anger can prove a destructive emotion if it is used excessively and habitually. Habitual and explosive anger must be controlled in a good relationship as it leaves negative impression on it. There are some suggestions that can save your beautiful relationship.

• Respect feelings: Whenever you’re ragged or angry keep in your mind that you are going to hurt the feelings of the near and dear one with whom you want to live for lifetime. His or her feelings are as precious and sensitive as yours.
• Behave as you want to be behaved: when you get angry on your near and dear one just think for a moment that the way you are behaving with him or her is acceptable for yourself or not? If you feel like that you wouldn’t permit anybody to behave you, stop behaving with the other person in that way also.
• Take a timeout: in the state of madness, take a proper timeout. Try to stay away from that person for a reasonable time in order to get back into your temper. This timeout would really help you in overcoming anger. Let both of you take time to understand and develop the capacity to forgive.
• Change the movement/situation: a good tool is to change the situation in which you are. It means if you are standing, sit down and vice versa.
• Be expressive when you’re calm down: after you get relaxed and feel like you disfavour the particular thing for which you both got angry, express your feelings to your beloved. It would really help you out and make the person feel that he or she is very precious. But express your stress in an assertive way.

The flowers of culture, civilization, art, music, history and beautiful lifestyle bloom in the “desert” of Sindh. The great civilization, INDUS VALLEY CIVILIZATION has left its mark on the dazzling grains of sand. This is also one of the three early civilizations of the Near East and South Asia. The region is full of the blessings of God I.e. Indus or Sindhu River, Arabian Sea and other natural resource.

Sindhi culture has deep roots in distant past. The roots of social life, religion, culture of the people of the Sindh, their agriculture practices, traditional arts and crafts, customs and tradition and other parts of their social life drag us to the third millennium BC. This is pre-Aryan period, when the urban civilization was on its peak, about 7000 years ago. Its civilization was better than that of the Sindh of this modern age. But the invasions of indo-Arians and the natural disasters caused its declination. In recent history it has been under the dark shadow of British India until 1947, with the freedom of Pakistan it also breathed in the air of freedom.

Language

The language of Sindhi People is as old as its history. The language is mixture of different languages like Arabic, Urdu with more borrowed Perso-Arabic elements. The language family is: Indo-Aryan (Parakrit), Northwestern, Indo-Iranian and Indo-European and Sanskrit. It has initial contacts with Arabic speaking Muslims therefore it has many Arabic words in its lap. It has a grown up family of different dialects, i.e. Sindhi, Vicholi, Lari, Lasi, Thari, Sindhi Bhil, Kutchi, Memoni and Jangli. The importance of some language is known by the number of its speakers and Sindhi language has this award that approximately 53.4 million people in Pakistan, 5.8 in India as well as some 2.6 million in other parts of the world are speaking this language. It is the official language in Sindh province of Pakistan. It is very fertile language which let the buds of poetry, stories and a lot of literary works be bloomed. It has a vast vocabulary as well therefore many writers choose this language for Sindhi art, music, literature and culture. The is written in Arabic style (Naskh).

Religions

Sindh is called Ba’b ul Islam (the gate of Islam) as it was conquered by Muhammad bin Qasim in 712. Therefore the majority of the people in Sindh is Muslim but there are also smaller minorities of Hindus, Christians and Zorastrians. After the partition of Subcontinent in 1947, a large number of Muslims of India migrated from India to Sind (therefore, called Muhajireen). Its 91.32% population is Muslim while 93% Pakistani Hindus who form 8.5% of its population, are living there. The Majority of its population are Sunni Hanafi followed by Shia Ithna Asharah.

Social habits

Sindhi people are peace loving, fond of music, art, dancing and spirituality i.e. mysticism. People of Sindh relay on agriculture that has deep impact on their lifestyle. “The ship of the desert” and herd of sheep are their companion of life. Moreover they are also source of income for them as their lands are fertile due to the presence of Indus River. Local people also adopt fishing as their source of income and this blessing is also due to the River. The people of Sindh celebrate the two huge festivals with great zeal and zest i.e. Eid ul Fitar and Eid ul Azha. Many other domestic festivals also arranged by the local people that help them to buy new things to use on the said religion festivals. Cheti Chandu, birthday of Jhulelal that starts Sindhi calendar also celebrated with great excitement.

Sindhi folklores.

Sindhi folklores are testament to the wisdom of Watayo Faqir. The folklores also pay a tribute to the bravery of Mariro (the fisherman who killed as sea-monster, Mangermachh). Epic tales of Dodo Chenesar enchants the readers also. In the folktales of Sindh we meet with the powerful heroic character of Umar Marvi (Marui). Sindhi settlements echo with the love tale of Sassi and Punhu, who perpetuate love with their love. The story of Sohni Mahiwal competes the story of Sassi and Punhu. Sindhi folk singers play their vital role to spread the fragrance of these folklores in songs. (Sindhi folklores have been compiled in forty volumes under Sindhi Adabi Board). Shah Abdul Latif Bhuttai is one of the legend of Sindh.

SINDHI MUSIC AND MUSICIANS

Sindhi music is famous all over the world specially in Pakistan and some areas of India. There have been a long list of World-Famous singers who emerged from the deserts of Sindh and quench the thrust of a large number of music lovers. The list of the musicians may realize you the enrichment of land of Sindh with talent and creativity. The land form which fountains of creativity spring and TAMBORAH (a music instrument) also born in this land. Here is the list of the legend of Sindh:

Allan fakir, Zarina Baloch, Muhammad juman, Manzoor Sakhirani, Mai Bhaghi, Ustad Muhammad Yousuf, Sohrab fakir, Bhagat Kanwar Ram, Master Muhammad Ibrahim, Bedil Manzoor and (in recent times) Abida Parveen.

The Idea that trying to hold onto the good things in life is just as harmful as failing to let go of the bad ones

Being depressed might inspire you to be more creative:

However, it is dependent on how you deal with your grief. Researchers observed 244 college students see if they were brooding (repeating unpleasant ideas over and over) or self-reflective pondering (evaluating one’s thoughts and deciding what to do about them). They discovered that thinking was linked to increased levels of creativity.

Sadness boosts motivation:

When you’re content, you don’t want things to change. However, being in a bad emotional state is unpleasant, which prompts individuals to take action. Professor of psychology at the University of New South Wales in Sydney, Australia, Joseph P. Forgas, Ph.D., performed a study in which participants were given either happy or sad movies and then faced with answering several tough questions.

The joyful individuals performed significantly worse than the sad ones, spending less time, completing fewer questions, and correctly answering fewer of them.

Your lows assist you in appreciating the highs:

Helen Russell, the author of The Atlas of Happiness, explains that Brazilians use the word “Saudade” to describe the absence of and longing for happiness that once was. And researchers have discovered that making room for transient sadness helps people notice details, persevere, be more generous, and count their blessings. “Saudade teaches us that a degree of melancholy in life is inevitable — desirable, even — and something to be savored rather than ignored,” she writes. “No one can be carnival-happy all the time, and the lows help us appreciate the highs.”

Your happiness will most likely return:

According to Art Markman, Ph.D., professor of psychology and marketing at the University of Texas at Austin, humans have a fixed point for happiness. So, weeks or months after your issue has passed, you will most likely feel as joyful as you were before the bad life event occurred.

“That isn’t to say that events can’t have a long-term impact on how happy you are,” he says, “but that the best predictor of how happy you will be many months after a large-good or bad event is how happy you were before it.”

We are trained to say please and thank you as soon as we can speak, followed by I’m sorry. We are taught from a young age that if we do something wrong, we must apologize.

And that is still true—if you break etiquette norms, arrive late for an important gathering, or upset a friend, expressing you’re sorry is frequently a vital step in righting the mistake.
You want to keep your boss and your clients happy, so it can be tempting to say you’re sorry for everything that goes wrong—including the things that are completely out of your control. But it’s important to recognize that not everything is your burden to bear. Apologizing unnecessarily can actually undercut your professionalism by introducing doubt and diminishing others’ confidence in you.

So quit pleading for forgiveness for the crooked chair in the conference room (unless it’s your duty to fix it) or the UPS guy being late. If you follow these do’s and don’ts, you’ll be able to keep the “I’m sorry’s” at bay.

Harvesting and selecting which mistakes merit an apology reveal your command (or lack thereof) of professional judgment. If you make the same profuse apologies for forgetting to bring a notebook to a meeting as you do for missing an important deadline, you’re effectively elevating the two gaffes to the same level, even if they’re not even close.

When you say “I’m sorry” or “my apologies for,” you’re effectively accepting responsibility for a result, whether or not it was your fault. So, if it isn’t, why should others believe you’re wrong?
If a speaker is late for your event because he overslept and missed his trip, you can try to address the situation, but don’t apologize for his bad behavior—not it’s your responsibility.

->Over-Scrolling:

While the act of continuously scrolling through social media or surfing the web and taking in a constant torrent of bad news isn’t really new, it’s gotten new attention during the pandemic and even a new name: doom-scrolling.

Chances are, at some point, you’ve found yourself doing this, an unending scroll in the harsh light of your smartphone or computer screen. Whether it’s Facebook or Google or any number of other places, you’re subjecting yourself to a constant stream of terrible news. 

But, surprise, doom-scrolling isn’t good for your mental health for a variety of reasons. We talked to psychologists, about doom-scrolling, including why we do it and how we can stop this bad habit.

-> Counting your failures :

It is simple to count your blessings. If you were asked to make a list of ten things you’re grateful for right now, you’d probably be able to come up with 20. You may even pause for a moment to reflect on your blessings, recalling for a minute with a grin on your face. Failures are unpleasant to remember and much more terrible to contemplate. It can elicit a wide range of feelings such as humiliation, annoyance, rage, embarrassment, and disappointment. Who wants to consider that? Who decides to consider that?

The most successful people view and respond to failure quite differently than the rest of us. Instead of beating themselves up, they examine what went wrong. Instead of making excuses and blaming others, they look for things they might have done differently.

Instead of viewing failure as a sign that they should abandon their plans, they identify the lessons they need to learn and apply them to their future plans
Whenever they fail or when a scenario does not go as planned, they may become dissatisfied and upset.

For a while, they may feel sorry for themselves. However, they do not linger on these emotions. They don’t knit them into a blanket to be carried on their shoulders like a weight to bear and use as an excuse to leave. They may take failure personally at first, but they quickly recover perspective, brush themselves off, and try again. They’re even grateful it occurred in the end.

->Telling yourself you‘re not good enough :

The connection you have with yourself, like any other, should be fostered. However, life may change and unpleasant events can stomp on your confidence over time. When you continually lack self-confidence, it might be difficult to overcome your anxiety of not being good enough.

You may feel tempted to give up and wallow in self-loathing, but you should attempt to turn things around and make the most of it. This is why it is critical to identify the root of the problem. Why do so many individuals think they are unworthy? Is it in their blood? That might be the case. You must figure out why you’re feeling this way. “The better you understand why, the simpler it is to conquer.” You must investigate the source of your anxiety. Is it founded on any truth, or on our perceptions of what others think of us? This is frequently incorrect.

When your present circumstance isn’t looking well, it might be difficult to be cheerful. However, if this occurs, remember your prior accomplishments to help you overcome your worry of not being good enough. “Concentrate on prior accomplishments. Remember what you did to overcome adversity or attain a certain objective. Relive that sensation in your thoughts. Repeatedly visualize a successful conclusion “Zaucha explains.

->Being ungrateful:

No matter how bad you have it, someone will be worse off; no matter how good you have it, someone will be doing better. Gratitude allows you to focus on what you do have instead of what you don’t. It gives you the confidence to appreciate what’s around you and the poise to pay attention to details you might overlook. Any time you need a boost, take an inventory of all the great things you have.

In short: Be positive, be true and forgiving with yourself, be grateful. That’s the recipe for building self-confidence.

Depression:

Depression (major depressive disorder) is a widespread and significant medical ailment that harms how you feel, think, and act. It is, thankfully, curable. Depression creates feelings of melancholy and/or a loss of interest in previously appreciated activities. It can cause several mental and physical difficulties, as well as a reduction in your capacity to operate at work.

Depression symptoms can vary from mild to severe and can include:

->Existing from a sorrowful or melancholy mood.
->Loss of interest or pleasure in previously appreciated activities.
->Appetite changes — weight loss or increase unrelated to diets.
->Sleeping difficulties or oversleeping.
->Increased weariness or a loss of energy.

Risk Factors for Depression:

• Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression.
• Genetics: Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometime in life.
• Personality: People with low self-esteem, who are easily overwhelmed by stress.

Anxiety:

Anxiety is a common, and often beneficial, feeling. However, when a person experiences disproportionate levels of worry regularly, it may develop into a medical illness.

Anxiety disorders are a type of mental illness that causes extreme uneasiness, dread, anxiety, and concern.

These illnesses change how people perceive emotions and actions, as well as creating physical symptoms. Mild anxiety can be hazy and unpleasant, however, severe anxiety can substantially interfere with daily life.

Symptoms:

While anxiety disorders can have a variety of diagnoses, the symptoms of a generalized anxiety disorder (GAD) frequently include the following:
->agitation and a sense of being “on-edge”.
->concern that is uncontrolled.
->heightened irritation.
->trouble concentrating.
->Sleep issues, such as difficulty falling or staying asleep

Cynicism or Pessimism:

“Pessimism” is also identical with “cynicism,” which is a sentiment or attitude of skepticism and derision for the motivations of others. Pessimism is the opinion that there are more negative aspects to life than positive aspects, whereas cynicism is the conviction that individuals should not be trusted.

Pessimism:

Pessimism is a lack of hope, the idea that unpleasant things will happen and grow worse. Importantly, this does not need Nihilism. It is possible to be a fervent Christian pessimist. You can also be a Nihilist Optimist. Nihilists are likely to incline toward pessimism, although the two are not inextricably linked.

Cynicism:

Skepticism of persons and organizations that profess to be unselfish, altruistic, and virtuous is referred to as cynicism. If people learn that a manufacturing facility owner paid its staff throughout the holidays despite the factory being closed for repairs, they are likely to conclude it was done for PR purposes.

There are many more signs for example :

• apathy (feeling of not caring)
• detachment.
• anger.
• feelings of hopelessness.
• a feeling of dread

we will discuss them in the next article…………………………………..

x.x.x

1) Stop dwelling on previous failures.
2) Accept responsibility for your errors.
3) Learn to get back up after falling down.
4) Concentrate on your strengths and expand on them.
5) Recognize and address your weaknesses.
6) Put an end to comparing yourself to others.

Remove Perfectionism:

1)Set more realistic personal objectives and expectations for yourself.
2)Confront your inner critic and refute negative beliefs.
3)Make self-care a priority and invest in yourself.
3)Use the word “no” more frequently.
4)Keep in mind that time off is not time squandered.

Remove Fear:

1)Take a break. When you’re overcome with dread or worry, it’s tough to think rationally.
2)Breathe your way through the terror. If you notice a quicker heartbeat or sweating palms, the best thing to do is to ignore it.
3)Confront your worries.
4)Consider the worst-case scenario…
5)Consider the evidence….
6)Don’t strive for perfection.
7)Imagine a happy environment…
8)Discuss it.

Remove The Need To Control Everything :

1)Determine why you desire to control. Fear drives the majority of people’s desire to exert control.
2)First, let go of the minor details.
3)Make room for the unexpected.
4)Control or let go of your expectations.
5)Be open to new experiences… 
6)Surrender to life.

Remove A Fixed Mindset :

1) see failure as an opportunity to learn. Begin by altering your attitude about failure.
2)Stop looking for approval. TAKE CHARGE OF WHO YOU ARE RIGHT NOW.
3)Put the process ahead of the end result.
4)Pay Attention to Yourself…
5)Do Not Be Afraid to Fail.
6)Encourage a Sense of Purpose

Remove Toxic People :

1)DO NOT BE TOO NICE.
2)ACKNOWLEDGE THAT IT IS NOT YOUR JOB TO SAVE THEM.
3)BE CONSCIOUS OF THE FACT THAT WHEN IT’S DONE, IT’S DONE.

According to a new Glassdoor survey, nearly 1,000 American employees were asked about their top concerns when working from home between March 11 and March 13, 2020. Roughly 32 percent of employees say watching TV is a major distraction when working remotely, followed by 27 percent who say child care is a major distraction.

“I believe that everyone who works from home is under a lot of stress,” organizing and productivity expert Julie Morgenstern tells CNBC Make It. ”[It is easy] to become engrossed in the news, to panic, to worry about elderly relatives, or to worry about yourself, thinking, ‘Do I have a scratchy throat?’ There are so many emotional issues.”

Morgenstern and productivity expert Laura Vanderkam offer advice on how morning routines, effective time management, and child-care schedules can help you maximize your workday at home to help you stay focused despite the constant distractions.

Implement a self-care morning routine

When working outside the home, it is simpler to stick to a schedule that involves getting up, leaving the house, and arriving at work at the same time every day. Morgenstern explains, “That framework definitely kept you focused.” “It kept you energetic and moving,” she says, which is why she feels that having a morning ritual, even if you work from home, is important for productivity.
“You should take the first hour or two, depending on what time you get up every morning, for self-care,” she says. She explains that the time you would typically use to commute to work every day can now be used to exercise, journal, meditate or listen to music. Morgenstern recommends devoting 15 to 20 minutes of the morning to some form of self-care practice if an hour is not possible. According to research, having time for self-care is essential for dealing with stressful situations.

 One study found that taking the time out for physical fitness can help to improve your brain function, including your memory and problem-solving skills, which help you to stay focused throughout the day.

“I highly recommend everybody starts their day with an at-home exercise,” adds Morgenstern. “We’re not getting out of the house, right? So you’ve got to get your blood pumping and this is a form of self-care.”

2. Avoid TV and household chores during the workday

When working from home, it’s easy to get distracted by the TV in the background and domestic duties like washing and dirty dishes. Though it may be tempting to get a head start on some of these duties during the workday, Morgenstern believes that switching gears from one area of your life to another may be a tremendous productivity killer. While many people believe they can multitask effectively by watching TV while working or folding laundry while taking a conference call, research from the University of Southern California shows that multitasking actually reduces productivity because it takes your brain extra time to switch mental gears between tasks.

“Keep the boundaries,” says Morgenstern. “You should do your work during your workday and only stop for self-care. That’s it. Do not do household chores.”

Self-care, she explains, includes activities like eating lunch, checking in with your family, or taking a small break to walk around your neighborhood for fresh air. 

3. Effectively manage how you respond to emails and messages

Because face-to-face engagement is not an option when working from home, extensive contact with your coworkers is essential. This implies that for many employees, hundreds of emails and Slack messages frequently interrupt their workday.“One thing you should know is that there is a distinction between being sensitive and being immediately responsive,” Vanderkam explains. “You can check messages often while yet having some time that is message-free.”

4. Create a schedule for your kids

With millions of parents juggling the responsibilities of work and child care at home, Morgenstern and Vanderkam believe that creating a routine for your children is critical to having a good workday. “If your children are of school age, they can be mostly self-directed for at least part of the day,” says Vanderkam, who lets her children perform online schoolwork between 9 a.m. and 1 p.m.She explains that as a mother of five children ranging in age from baby to 12-year-old, adhering to this morning plan has been critical to getting a lot of work done early in the day without interruptions. Vanderkam says she occasionally introduces “safe screen time” for her older children after lunch to keep them engaged with their gadgets while she focuses on ending the workday.
For parents with younger kids who don’t have school work, Morgenstern suggests planning ahead of time the activities you want to put in place for your children, as well as carving out a set time each day for when you want them to eat lunch and take a nap. This way, she says you will be able to better organize your own focus time for work. If you work from home with your spouse, Vanderkam suggests adopting a rotating schedule to help organize your day, especially if you have a toddler or baby. This might entail one person rushing through their job needs in the morning while the other person cares for the children.

Then, once the afternoon comes, Vanderkam says you can switch roles so that each person can dedicate a certain amount of hours solely to their work.

Morgenstern, who was a single mom and now has adult children, says being organized is important for any working parent who is trying to balance the demands of child care alone. “Make a list of every potential distraction,” she says. “Then proactively figure out what you can do to diminish, eliminate or minimize the chance of that distraction happening.”“It doesn’t have to be flawless. That is something I want to emphasize,” adds Morgenstern, who has previously worked with Amazon and The Oprah Winfrey Show staffers to help them plan their workdays. “Even a sloppy timetable offers you a sense of what you’re going to accomplish ahead of time,” she explains. “Because ′′if [you] make things up as you go along, [you] will waste half of the day wondering, ‘What do I do now?’”

In her new music video for “Lost Cause,” blonde Billie Eilish substitutes her frown for a grin. Eilish talks about moving on from an ex who, honestly, sounds like a scrub in this song, which is set during a weirdly sapphic sleepover.“You’re nothing but a lost cause, and this ain’t nothing like it used to be,” she sings in the chorus, surrounded by her daughters. They’re twerking, making a mess, flicking off the camera, and Billie is doing TikTok dances. They’ve got new regulations, and they’re counting them! Clearly, blondes have more fun. The formerly green Grammy winner’s new style heralds the release of her second album, Happier Than Ever, on July 30. “Lost Cause” is the follow-up to the single “Your Power,” which received a lot more sss-serious music video. In the new Billie Eilish video above, there are no snakes, only vibes.

“Fashion is the armor to survive the reality of everyday life.” —Bill Cunningham

Fashion nowadays is bold and audacious, reflecting a noughties age that isn’t scared to voice what they think or wear what they want. Fashion is more than simply a way to dress your body; it is an expression of your personality and views, and designers are well aware of the power they have.
Designers’ predictions and designers for the coming season are more hotly anticipated than any other revelation in the world. 
Fashion trends unite women and men all around the world while also allowing people to express their own unique style. A period of time depicted in a photograph can be identified quickly by the kind of clothing the individuals are wearing, demonstrating how powerful and all-encompassing fashion is. Clothing may change instantly, but what never changes is its grasp on society and its function in the modern world. Fashion is so essential that entire periodicals are devoted to it, TV shows devote hours of transmission time to it, and individuals constantly discuss it with their friends.

“Anyone can get dressed up and glamorous, but it is how people dress in their days off that are the most intriguing.” —Alexander Wang

People subscribe to fashion magazines to stay up to date on the latest trends, keep a close eye on what has recently appeared in stores and what has been there for a long time, and attend fashion shows to see what the designers are putting on the catwalk this season, and thus what will make it into stores. For the really rich, they may have their own personal relationship with a designer who will keep them well ahead of current trends; as a result, many individuals who want to know what the new fashion lines are going to be will monitor what celebrities are wearing. Being ahead of fashion is the ultimate goal for many people, yet being too ahead of the trend is just as awful as being behind it! If you plan too far ahead, people will believe what you’re wearing is out of style, which it doesn’t.

“Fashion is what you’re offered four times a year by designers. And style is what you choose.” —Lauren Hutton

Designers continue to sell the significance they know people place on fashion, and people continue to follow designers’ every move in the fashion industry; as long as this continues, fashion will keep its dominant position in society for a very long time. It influences not only what we wear, but everything we do, say, and even think. This is why fashion does indeed rule the world

One of the oddest things we do every day is sleep. The average adult will sleep for 36% of his or her life. We move from the bright, intellectual, energetic beings we are during the day to a silent condition of hibernation for one-third of our life on Earth. But what precisely is sleep? Why is it so necessary and beneficial to our bodies and minds? What effect does it have on our lives while we are awake?

How Much Sleep Do You Really Need?

Alright, so sleep is important, but how much sleep do you really need? To answer that question, let’s consider an experiment conducted by researchers at the University of Pennsylvania and Washington State University. The researchers began the trial by gathering 48 healthy men and women who were getting seven to eight hours of sleep per night on average. They then divided the subjects into four groups. The first group was required to stay up for three days without sleeping. The second group slept for four hours each night. The third group slept for six hours each night. The fourth group slept for eight hours every night. Subjects in the last three groups (four, six, and eight hours of sleep) were required to adhere to these sleep patterns for two weeks. Throughout the trial, the volunteers’ physical and mental abilities were assessed.

Here’s what happened…

During the 14-day trial, participants who were permitted a full 8 hours of sleep showed no cognitive impairments, attention lapses, or motor skill reductions. Meanwhile, the sleep groups that obtained 4 hours and 6 hours of sleep decreased with each passing day. The four-hour group fared the poorest, while the six-hour group fared no better. There were two remarkable discoveries in particular. To begin with, sleep debt is a cumulative problem. Sleep debt, according to the researchers, “has a neurobiological cost that accumulates over time.” After one week, 25% of the six-hour group was sleeping at odd times during the day. After two weeks, the six-hour group exhibited performance losses comparable to being awake for two days straight. Let me repeat: if you obtain 6 hours of sleep every night for two weeks in a row, your mental and physical performance drops to the same level as if you remained awake for 48 hours in a row.

Second, participants didn’t notice their own performance declines. When participants graded themselves, they believed that their performance declined for a few days and then tapered off. In reality, they were continuing to get worse with each day.

The Purpose of Sleep:

Sleep provides several important functions for your brain and body. Let’s have a look at some of the more essential ones.

The first function of sleep is to restore. Your brain generates metabolic waste on a daily basis while it performs its usual neurological operations. While this is totally natural, an excess of these waste products has been related to brain illnesses such as Alzheimer’s disease. So, how can we get rid of metabolic waste? According to a recent study, sleep plays an important role in clearing up the brain each night. While these poisons can be flushed out throughout the day, researchers have shown that clearance during sleep is up to two times quicker than during the day.
During sleep, brain cells actually shrink by 60 percent, allowing the brain’s waste-removal system—called the glymphatic system—to essentially “take out the trash” more easily. The result? Your brain is restored during sleep, and you wake up refreshed and with a clear mind.

The Theory of Cumulative Stress:

Consider your health and vitality to be a bucket of water. There are things in your daily existence that fill your bucket. One of the primary inputs is sleep. Nutrition, meditation, stretching, laughing, and other types of rehabilitation are also included. There are additional forces at work to remove the water from your bucket. These are outputs like weight lifting or running, stress from work or school, relationship issues, or other types of stress and anxiety.

Age-Related Sleep Changes:

“As people age, it takes longer to fall asleep, a characteristic known as increasing sleep latency,” according to Harvard Medical School researchers. In addition, sleep efficiency — the proportion of time spent sleeping in bed – decreases.”

In other words, it seems reasonable to say that getting good sleep is one of your best defenses against aging quickly.

The Circadian Rhythm:

What is your sleep-wake cycle dictated by?

Answer: the circadian rhythm. The circadian rhythm is a biological cycle of different processes that happen over a time span of about 24 hours.

Here are some key points in the typical 24-hour cycle:

• 6 A.M. Cortisol levels increase to wake your brain and body
• 7 A.M. Melatonin production stops
• 9 A.M. Sex hormone production peaks
• 10 A.M. Mental alertness levels peak
• 2:30 P.M. Best motor coordination
• 3:30 P.M. Fastest reaction time
• 5 P.M. Greatest cardiovascular efficiency and muscle strength
• 7 P.M. Highest blood pressure and body temperature
• 9 P.M. Melatonin production begins to prepare the body for sleep
• 10 P.M. Bowel movements suppressed as the body quiets down
• 2 A.M. Deepest sleep
• 4 A.M. Lowest body temperature

Obviously, these times are not exact and merely display the general pattern of the circadian rhythm. The exact times of your circadian rhythm will vary based on daylight, your habits, and other factors we will discuss later in this guide.

The circadian rhythm is impacted by three main factors: light, time, and melatonin.