What causes light sleeping. How does light sleeping affect overall health. Can you train yourself to become a heavier sleeper. What are effective strategies for improving sleep quality for light sleepers. How do sleep cycles impact light and heavy sleepers differently. Are there benefits to being a light sleeper. What lifestyle changes can help light sleepers get more restful sleep.

Understanding Light Sleep: Causes and Characteristics

Light sleeping is a common phenomenon that affects many individuals, characterized by easily disrupted sleep patterns and frequent awakenings throughout the night. To understand why some people are light sleepers, it’s essential to delve into the science behind sleep cycles and the factors that influence sleep quality.

What Defines a Light Sleeper?

A light sleeper is someone who wakes up easily in response to environmental stimuli, such as noise, light, or movement. These individuals often spend more time in the lighter stages of sleep, making them more susceptible to disturbances. This can result in fragmented sleep patterns and difficulty achieving deep, restorative sleep.

The Science Behind Sleep Cycles

Sleep consists of cycles alternating between REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement) phases. NREM sleep is further divided into three stages, with Stage 1 being the lightest and Stage 3 the deepest. Light sleepers tend to spend more time in Stage 1 and Stage 2, making them more prone to waking up.

• Stage 1: The transition between wakefulness and sleep
• Stage 2: Light sleep, characterized by slower brain waves
• Stage 3: Deep sleep, crucial for physical restoration
• REM: Associated with vivid dreams and cognitive processing

Factors Contributing to Light Sleep

Several factors can contribute to being a light sleeper:

1. Genetics: Some individuals may be genetically predisposed to lighter sleep patterns
2. Age: Older adults tend to experience lighter sleep compared to younger individuals
3. Stress and anxiety: Mental health issues can interfere with sleep quality
4. Environmental factors: Noise, light, temperature, and an uncomfortable sleep surface
5. Medical conditions: Certain health issues can disrupt sleep patterns
6. Lifestyle habits: Caffeine consumption, irregular sleep schedules, and lack of exercise

The Impact of Light Sleeping on Overall Health

Being a light sleeper can have significant implications for overall health and well-being. Chronic sleep disturbances can lead to a range of physical and mental health issues, affecting various aspects of daily life.

Short-term Effects of Light Sleeping

In the short term, light sleeping can result in:

• Daytime fatigue and drowsiness
• Decreased cognitive function and concentration
• Mood swings and irritability
• Reduced productivity and performance
• Increased risk of accidents and errors

Long-term Health Consequences

Prolonged periods of light sleeping and sleep deprivation can contribute to more severe health issues:

• Weakened immune system
• Increased risk of cardiovascular diseases
• Higher likelihood of developing mental health disorders
• Hormonal imbalances affecting metabolism and appetite
• Impaired memory consolidation and learning abilities

The Role of Brain Activity in Light Sleeping

Recent scientific research has shed light on the neurological factors that contribute to light sleeping. A study conducted by sleep researchers at Harvard Medical School and Massachusetts General Hospital has identified key differences in brain activity between light and heavy sleepers.

Sleep Spindles and Noise Sensitivity

The research focused on patterns produced by the thalamus, a region deep in the brain responsible for processing visual and auditory stimuli. Neurologist Dr. Jeffrey Ellenbogen discovered that the number of pulses generated by the thalamus, known as sleep spindles, varied among individuals.

Participants with a higher number of spindles were found to sleep through sounds more easily. Ellenbogen states, “More spindles meant they were more likely to be protected from sleep disruption.” This finding suggests that the brain’s ability to generate sleep spindles plays a crucial role in determining an individual’s sensitivity to environmental disturbances during sleep.

Implications for Future Sleep Research

This discovery opens up new avenues for sleep research and potential treatments for light sleepers. If further work confirms these findings, it could lead to the development of targeted interventions to increase sleep spindle activity and improve sleep quality for those with fewer spindles.

Strategies to Improve Sleep Quality for Light Sleepers

While being a light sleeper may have a genetic component, there are several strategies that can help improve sleep quality and reduce nighttime awakenings.

Optimizing the Sleep Environment

Creating a sleep-conducive environment is crucial for light sleepers. Consider the following adjustments:

• Use blackout curtains or an eye mask to block out light
• Invest in a white noise machine or earplugs to minimize disruptive sounds
• Maintain a cool, comfortable room temperature (around 65°F or 18°C)
• Ensure your mattress and pillows provide adequate support
• Remove electronic devices from the bedroom to reduce blue light exposure

Establishing a Consistent Sleep Routine

Developing a regular sleep schedule can help regulate your body’s internal clock:

1. Go to bed and wake up at the same time every day, even on weekends
2. Create a relaxing bedtime routine to signal to your body that it’s time to sleep
3. Avoid stimulating activities close to bedtime
4. Practice relaxation techniques such as deep breathing or meditation

Lifestyle Modifications for Better Sleep

Certain lifestyle changes can significantly impact sleep quality:

• Limit caffeine intake, especially in the afternoon and evening
• Engage in regular exercise, but avoid vigorous workouts close to bedtime
• Avoid large meals and alcohol consumption before bed
• Manage stress through techniques like mindfulness or journaling
• Expose yourself to natural daylight during the day to regulate your circadian rhythm

The Potential Benefits of Being a Light Sleeper

While being a light sleeper can be challenging, it’s important to recognize that this trait may have some advantages in certain situations.

Evolutionary Perspective

From an evolutionary standpoint, light sleeping may have provided a survival advantage. The ability to wake up quickly in response to potential threats could have been crucial for our ancestors’ safety. This heightened awareness during sleep might still be beneficial in certain circumstances today.

Increased Alertness and Responsiveness

Light sleepers may benefit from:

• Quicker response times to emergencies or unexpected situations
• Enhanced ability to care for infants or elderly family members during the night
• Increased awareness of environmental changes that may require attention

While these potential benefits exist, it’s important to balance them with the need for quality sleep to maintain overall health and well-being.

Medical Interventions for Persistent Sleep Issues

If lifestyle changes and sleep hygiene improvements don’t provide sufficient relief, it may be necessary to consult a healthcare professional for further evaluation and treatment options.

Sleep Studies and Diagnosis

A sleep specialist may recommend a sleep study to assess your sleep patterns and identify any underlying sleep disorders. This can involve:

• Polysomnography: An overnight study that monitors brain waves, breathing, and body movements
• Actigraphy: A wearable device that tracks sleep-wake patterns over an extended period
• Multiple Sleep Latency Test (MSLT): A daytime test to measure how quickly you fall asleep

Treatment Options for Light Sleepers

Depending on the underlying causes of light sleeping, a healthcare provider may recommend:

1. Cognitive Behavioral Therapy for Insomnia (CBT-I): A structured program to address thoughts and behaviors that interfere with sleep
2. Medications: Short-term use of sleep aids or supplements under medical supervision
3. Treatment of underlying medical conditions: Addressing health issues that may be contributing to sleep disturbances
4. Light therapy: Using specialized light boxes to help regulate circadian rhythms
5. Relaxation techniques: Guided imagery, progressive muscle relaxation, or biofeedback

Emerging Technologies and Future Perspectives in Sleep Science

As sleep science continues to advance, new technologies and approaches are being developed to help light sleepers achieve better rest.

Smart Sleep Devices and Apps

Innovative sleep technology includes:

• Smart mattresses that adjust firmness and temperature based on sleep patterns
• Wearable devices that track sleep stages and provide personalized recommendations
• Smartphone apps that offer guided meditations and sleep-inducing sounds
• Light therapy glasses to help regulate circadian rhythms

Neurological Interventions

Ongoing research is exploring potential neurological treatments for light sleeping:

• Transcranial magnetic stimulation (TMS) to modulate brain activity related to sleep
• Targeted therapies to enhance sleep spindle production
• Neurofeedback techniques to train the brain for deeper sleep

While being a light sleeper can present challenges, understanding the underlying causes and implementing effective strategies can lead to improved sleep quality and overall well-being. By combining lifestyle modifications, environmental optimizations, and, when necessary, medical interventions, light sleepers can work towards achieving more restful and rejuvenating sleep. As sleep science continues to evolve, new technologies and treatments may offer additional solutions for those struggling with light sleeping, providing hope for a future of better sleep for all.

Can You Stop Being A Light Sleeper?

Some people have the ability to sleep through an earthquake, while others wake at the smallest sound. Being a light sleeper can mean you have a regularly disturbed sleep. It can be frustrating and, at times, mean that you end up lying awake for hours or never feeling refreshed. But is there a science behind why some people are light sleepers? If so, how can they change it? We investigate light sleeping and whether you can stop it.

What is light sleeping?

Your sleep consists of cycles of REM (rapid eye movement) and NREM (none-rapid eye movement) cycles. You spend about 75% of your sleep in an NREM state, which is broken down into different stages of relaxation. Light sleep is categorised as ‘stage 1’. This is the phase at which your body is in between being asleep and awake. Light sleepers tend to remain in this phase for most of their sleep which therefore means they are awakened more easily.

Everyday Health says ‘In general, young people spend more time in the deeper, heavier stages of sleep as they grow and develop. Older people spend less time in deep sleep stages and are more likely to complain of being light sleepers’. However, age isn’t the only factor when it comes to how deeply you sleep. Certain lifestyle factors can disrupt your sleep such as poor diet, medical conditions and a poor sleeping environment.

Read more: How To Reset Your Body Clock [Infographic]

Disturbed sleep

When sleep is disrupted, your body does not have enough time to become relaxed for REM sleep. Sleep expert Phil Torbet says ‘Light sleeping is a function of not getting enough REM sleep. And in many cases, disruption of sleep at night is directly related to tossing and turning which interrupts REM sleep’. Having a sleeping environment that is uncomfortable can cause you to wake up. Before going to sleep, ensure that your room is a nice temperature and there isn’t too much light.

You should also consider whether your mattress is suitable. If you are waking up in the night in pain or feeling restless, you may need to replace your current mattress. It’s important to think about getting a new one if yours sags, has broken springs or doesn’t offer the support you need. Use our bed and mattress guide for more help on finding the perfect mattress for you.

Ambient sound

Aside from environmental and lifestyle choices, could there be a scientific reason for light sleeping? Sleep researchers at Harvard Medical School and Massachusetts General Hospital think there is. They have identified that some people’s brains are better at blocking out the ambient sound- the constant background noise that usually goes unnoticed. Discussing the study, Time Magazine say ‘as it continually monitors stimuli from the environment to protect against threats, the brain also actively blockades them to allow body and mind to recharge and rest during sleep’. It is this inability to effectively block the response that wakes us up due to an innate need to be alert to danger.

The research focused on patterns produced by the thalamus- a region deep in the brain responsible for processing visual and auditory stimuli. Neurologist Dr Jeffrey Ellenbogen discovered that the number of pulses generated by the thalamus, known as sleep spindles, varied per person. The participants with a higher number of spindles slept through sounds easier.

Ellenbogen says that ‘more spindles meant they were more likely to be protected from sleep disruption’. If more work is carried out, this could mean a positive change for those with fewer spindles.

Are you a light sleeper who is struggling to stay asleep or do you have any tips? If so, tell us your story in the comments. 

Advice for light sleepers who are determined to get better rest

I’m a light sleeper. The subtlest noise — whether a cough, or the clink of dishes in the sink — startles me, and I typically awaken once or twice a night. My partner, on the other hand, will probably sleep through the apocalypse. In fact, he probably would’ve completely missed an earthquake that recently rattled our bedroom from floor to ceiling, had I not shaken him and hissed “Earthquake!” into his ear. But what exactly does it mean to be a light sleeper? Why do I rouse so easily, while my partner remains blissfully asleep — and, importantly, can I make myself a heavy sleeper?

First, let’s walk through what happens, at a biological level, when you sleep. Your body takes around one-and-a-half to two hours to go through four stages of sleep: Stages 1, 2, and 3, followed by rapid eye movement, or REM sleep, explains Ramiz Fargo, a sleep medicine specialist at Loma Linda University Health. You typically cycle through these stages around four or five times a night. It’s easier to awaken from Stages 1 and 2, or light sleep, than it is to awaken from Stage 3 and REM sleep, or deep sleep. On average, people spend about 5% of their time sleeping in Stage 1, 50% in Stage 2, 20% in Stage 3, and 20% in REM sleep.

“Light sleeper” and “heavy sleeper” aren’t clinical terms that physicians use, says Daniel Barone, a sleep medicine specialist at Weill Cornell Medicine. When you label yourself as such, what you really mean is that you tend to spend an above-average amount of time in light or heavy stages of sleep. A self-professed light sleeper is “probably not getting into the deeper stages of sleep,” Barone says. “Their brain is always in light sleep, and it’s easier for them to get out of it.” The opposite holds true for heavy sleepers.

A number of factors can affect whether you’re a light or heavy sleeper. You might be genetically predisposed to spending more time in light or heavy sleep, Fargo tells Mic. Women are also slightly more likely than men to be light sleepers, which might also have something to do with why they’re more prone to insomnia. As you age, you spend increasingly more time in light sleep.

Medical issues, such as anxiety, depression, sleep apnea, and chronic pain can also cause you to spend more time in light sleep. Think of these stressors as someone basically tapping you on the shoulder every time you slip into deep sleep. “Whatever the trigger is… it keeps knocking you back into the lighter stages of sleep and will prevent you from having a restorative, deep sleep,” Fargo says. Antidepressants and other medications can also play a role, and so can lifestyle habits. For instance, napping a bunch during the day could make it harder for you to enter deep sleep at night.

Based on all these factors, it’s no wonder I’m a light sleeper. I come from a long line of light sleepers on my mom’s side, so I’m pretty sure I’m genetically predisposed to spending more time in light sleep. I also have an anxiety disorder, and I’m a woman. Check, check, and check. But does that mean I’m doomed to be a light sleeper forever?

Some factors, like genetics, lie beyond your control. The good news is, there are plenty of other factors you can address to improve your chances of clocking in enough time in deep sleep, like your lifestyle habits. If you have the means, book an appointment with a sleep specialist that you dig up online; they’re well equipped to help you pinpoint and tackle the underlying problem.

d3sign/Moment/Getty Images

If you want to try and tackle this without a doctor, you can start by getting into bed at the same time every night, and setting an alarm for the same time every morning, even on weekends, Fargo says. Avoid napping, which can make it hard to fall asleep at night. Also, strategic physical activity can help a lot; working out in the morning or afternoon on a regular basis can help your body at bedtime, potentially reducing anxiety and pain (although working out too close to bedtime may hinder sleep).

Try not to eat dinner any later than 2 to 3 hours before you turn in for the night, Fargo adds; otherwise, you might boost your risk of acid reflux, or even nightmares. Barone suggests popping over-the-counter, time-release melatonin, a hormone that helps promote sleep, as well as meditating before bedtime.

Creating an environment conducive to sleep can help, too. Make sure your bedroom is dark, and avoid scrolling through your devices for a few hours before bedtime, since the light they emit prevent your brain from secreting melatonin. Play white noise — which can be as simple as turning on a fan — to filter out the neighbor’s dog barking and other random noises that might awaken you throughout the night, Fargo says. Barone adds that setting the temperature between the high 60s and low 70s (Fahrenheit) also promotes deep sleep.

Ideally, you’d sleep for 7 to 9 hours a night and wake up refreshed, sans alarm. Sleeping 10 or more hours a night is atypical, and chances are, doing so still leaves you feeling drowsy, Fargo says. It likely indicates an underlying problem stemming from drug use, medication, or a health issue. At that point, it’s probably best to speak to a physician.

As for me, I’ve accepted that I’ll never truly be a heavy sleeper — but at least I know I can take some steps to sleep a little more deeply.

This article was originally published on 1.10.2020

What Makes Someone A Light Sleeper?

By Jennifer Warner
Medically reviewed by Farrokh Sohrabi, M.D.

For some people, the slightest noise awakens them at night. For others, the wailing siren of a passing fire truck doesn’t disturb their slumber. Just why, though, remains a bit of a mystery.

Although many people are self-proclaimed light sleepers or heavy sleepers, researchers have found that little is actually known about why people react differently to noises and other stimuli during sleep.

Genetics, lifestyle choices, and undiagnosed sleep disorders may all play a role. In addition, some studies suggest that differences in brainwave activity during sleep may also make someone a light or heavy sleeper.

Light And Deep Sleep
During sleep, you alternate between cycles of REM (rapid eye movement) and NREM (non-rapid eye movement) that repeat about every 90 minutes. You spend about 75 percent of the night in NREM sleep, which consists of four stages of increasing relaxation.

Stage one, or the phase between being awake and asleep, is considered light sleep. Deeper sleep begins in stage two, as your breathing and heart rate become regular and your body temperature drops.

Stages three and four are the deepest and most restorative stages of sleep, in which breathing slows, muscles relax, and tissue growth and repair occurs.

In general, young people spend more time in the deeper, heavier stages of sleep as they grow and develop. Older people spend less time in deep-sleep stages and are more likely to complain of being light sleepers.

But sleep experts say the difference between a light and heavy sleeper may be largely subjective. Someone who gets eight hours of sleep a night may not experience as much slow-wave, deep sleep as the person who get six hours of sleep.

“There may be some overlap between what people subjectively feel about the depth of their sleep, and what we find in the lab in measuring the different sleep stages,” said David Neubauer, M.D., an assistant professor of psychiatry and behavioral sciences and associate director of Johns Hopkins Sleep Disorders Center in Baltimore, Md. “But it’s not necessarily the same thing.”

What Contributes To Light Sleep
A small study, published in 2010 in Current Biology, suggests that differences in how sleeping people respond to noise may be related to levels of brain activity called sleep spindles. The researchers found that people whose brains produced the most of these high-frequency sleep spindles were more likely to sleep through loud noises. But more research is needed to confirm the results.

Neubauer said that if someone is complaining of not feeling rested because of being a light sleeper, they should look at the factors that might be contributing to the inability to achieve a deep sleep.

A doctor can recommend a sleep study in a sleep lab to see if a sleep disorder may be to blame.

Some sleep disorders, such as obstructive sleep apnea, may contribute to light sleep by causing awakenings throughout the night because of breathing irregularities.

Neubauer added that it’s hard to generalize about what makes some people light sleepers and others heavy sleepers. “It might be some sort of genetics, or it might be that some people have a greater degree of arousal over a 24-hour cycle,” he said.

In most cases, however, factors under your own control affect the quality of sleep you get. “There are lots of issues related to lifestyle, medication, alcohol, and caffeine that can lighten sleep,” Neubauer said. “People might also not be getting enough sleep because they’re not spending enough time in bed due to the choices they make.”

Practicing healthy sleep habits — maintaining a regular sleep schedule; limiting caffeine and alcohol use; and sleeping in a quiet, dark, and cool space — can all help foster deeper, heavier sleep.

“Light Sleepers vs. Heavy Sleepers” originally appeared on Everyday Health

How to Sleep Better Every Night: 44 Science-Backed Tips

Sleep is a basic function of life – we all need it and we all do it. Yet for something so seemingly simple, getting good sleep on a regular basis proves challenging for many us.

Luckily, given its crucial importance to health and well-being, the subject of how we can all get better sleep is an important one for researchers. The concept of “sleep hygiene” refers to the collective behaviors and habits that have been found to promote better rest.

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Ranging from how you schedule your day to the conditions of your bedroom, there are quite a few things you can do to increase your odds of sweet dreams and break cycles of sleepiness. Read on to learn dozens of proven strategies you can implement tonight to start experiencing better sleep.

Back to Sleep Basics

The foundations of getting better rest involve understanding how much sleep your body needs and learning to prioritize it your routine.

1. Know How Much You Need

Eight hours of sleep is the well-known standard, but there’s

there’s actually some variation

in how much you may need to feel your best. Some people feel peppy on six to seven hours, while others may need up to nine hours to feel well-rested.

If you haven’t found your sweet spot yet, start with seven hours, see how you feel, and work up from there if you need more rest.

2. Make a Sleep Plan

A big part of developing healthy sleep habits is consistency.
Research shows

people who sleep and wake around the same time every day (especially kids, teens and younger adults) are less likely to have sleep problems, and consistency has even been linked with healthier body weight. Having an established bedtime and waketime that gives you adequate sleep time is important for keeping yourself consistent and avoiding weekday jet lag.

Start by setting your wake up time. When do you need to be up by in order to start your day comfortably (not in a stressed rush)? Try to pick a time that you will be able to stick to within 60 minutes, even on the weekends.

Then, work backwards by the amount of sleep you need, and add an extra 30 minutes to give yourself adequate time to fall asleep. It takes the average person at least 15 to 20 minutes to fall asleep once in bed, so it’s important to factor that in, and a little wiggle room can keep you from feeling stressed about the clock. For example, if you want to wake at 7 AM, that means you might plan bedtime around 10:30 to 11:30 PM.

3. Have a Relaxing Routine

In the hour or 30 minutes before bed, it can be helpful to follow a regular pre-bed routine. Getting in this habit lets your mind and body know that sleep is coming soon.

Your routine should focus only on things that make you feel good and calm. Nothing stressful like bill paying, work, emotional talks or violent or exciting shows or games. Follow a predictable pattern as often as you can, and just like your sleep schedule, try to do it around the same time.

Perhaps your routine could involve laying out tomorrow’s outfit, brushing your teeth, doing a face mask, some light stretching, a little reading or sketching — any low key activities that work for you.

4. Prioritize Snoozing

If you struggle with sleep, it really is important to make getting rest a conscious priority. Getting a good night’s slumber is more beneficial than a late night Netflix binge or another round of Candy Crush. Remind yourself that you’ll wake up with a clearer head, better looks, a better mood or better health — whatever is important and motivating to you.

In the
2015 Sleep in America poll by the National Sleep Foundation,

stress and pain were found to dramatically affect sleep. However, stress and pain sufferers who said they made sleep a priority reported longer sleep and better sleep quality than those who did not. If looking to focus on getting a good snooze, look for the best mattress for back pain.

5. Set Aside Time for Make-Up Sleep

While the concept of “sleep debt” isn’t entirely understood, recharging after nights you’ve skimped on slumber can be helpful for bouncing back.

Kelly Bulkeley, Ph.D., Director of the Sleep and Dream Database, says, “One of the most surprising findings of modern sleep science is the power of the “rebound effect.” If we don’t get enough sleep one night, we tend to sleep extra long and deep the next night. This finding has useful implications for people in present-day society.”

He adds, “Sometimes it’s impossible to avoid a few nights of shortened sleep for work, family, or other reasons. The best thing people can do in these situations is make sure they get plenty of “rebound” sleep when the time comes, by going to bed extra early and/or sleeping in later than usual. By taking advantage of the rebound effect, busy people can maximize the overall benefits of sleep.”

In terms of the best way to get makeup sleep, it’s thought to be less impactful on your sleep cycle to head to bed earlier and then wake up at your normal time, if possible. But since many people can experience “sleep onset insomnia” when trying to sleep earlier than usual, mid-afternoon naps can also be helpful.

Address Controllable Distractions

There are quite a few potential sleep stealers in your home and bedroom that can make it harder to fall asleep or stay asleep. Keep an eye out for these common and often easy to fix environmental factors.

6. Reduce or Diffuse Noise

Some of us can easily sleep through a concert, while others awake at slightest creak or breeze. If you fall into the light sleeper group, ambient noise or earplugs may prove helpful.

Sound conditioners, fans, white noise machines, and even apps that play nature sounds help diffuse background noises and prevents those bumps in the night from bothering you. Ambient noise may also be useful for drifting off if silence sends your mind running.

The other option is earplugs, which are ideal for people who find any noise distracting. If you’re weary of earplugs or headphones and waking up on time, a vibrating phone or wrist alarm could give you some peace of mind.

7. Determine the Best Arrangement

Many people find comfort sleeping near their significant other, and it’s also often reported as a sign of a healthy relationship. But, sometimes coupling up can mean sleeping less, which can in turn cause more fights, bad moods, resentment and other undesirable things.

Mathias Basner, MD, PhD, MSc, associate professor of Sleep and Chronobiology in Psychiatry at the University of Pennsylvania Perelman School of Medicine, shares, “An early study on the effects of aircraft noise on sleep found that sharing the bed with somebody caused more sleep disturbance than the outside noise,” he suggests. “If your bed partner turns or snores frequently, you may briefly wake up multiple times during the night. Even if you do not wake up consciously (i.e., you cannot recall these episodes in the morning), your sleep may be less restful. If you have tried everything else, try sending your partner to sofa exile for a week, and see if it makes a difference,” he added.

In addition to snoring, some people are easily awakened, have different schedules, and can have different comfort preferences. If you’re not sleeping great, bring it up with your partner and see if you can find a solution that works for both of you. Heavy snoring can also be a sign of sleep apnea, another reason to discuss it (kindly) with your partner.

8. Keep Rooms Dark at Night

Light plays a significant role in our internal circadian rhythms, by affecting the mechanisms that govern drowsiness and wakefulness. Your body is generally geared to get sleepy in the dark and active in the light.

Most sleep professionals suggest keeping the bedroom as dark as possible at night, including turning off all electronics, clocks and lamps. For people who live in cities, dark drapes or light blocking shades can minimize outside light from windows.

Blackout shades or eye masks may be even more important if your sleep schedule involves sleeping much past sunrise, as the bright sunlight could make the last couple hours of your sleep less restful.

9. Use Dim Lights in the Evening

To further use lighting to your advantage, start dimming down in the couple of hours leading up to your bedtime. Turn off bright fluorescent or halogen bulbs and opt for dim lamps in living areas and bedrooms instead.

Having a dimmer switch installed or using a lamp with a “smart” lightbulb would allow you to gradually taper off the light closer to bed and even change the hue, helping to encourage natural drowsiness.

Lightbulb tips:

• Choose bulbs that say warm or soft.

• Look for Kelvins under 3000. Color is given in Kelvins. Lower Kelvin temperatures are dimmer and yellower, while higher Kelvin temperatures are brighter and bluer thus less ideal for sleep.

• Look for lumens under 450. Brightness is given in lumens. Lower lumens are dimmer and better for evenings, while higher lumens are better for daytime and workspaces.

10. Put Your TV To Bed Early

Watching a few shows on TV is a common evening routine for millions of people, and while entertaining and often relaxing, it may not the best thing to do right before bed. The cool glow of your TV screen delivers melatonin-suppressing blue light which may keep you up longer than intended.

Shows that have you on the edge of your seat can also be hard to turn off when bedtime comes. Others with emotional or frightening content can cause anxiety or stress, even for adults, which can make it harder to feel calm and peaceful.

Try to keep shows light hearted in the hours before bed, use the dimmer function if your TV has it, and have a set off time that’s at least 30 minutes before your bedtime. Sleep experts generally recommend not having a TV in the bedroom at all, especially for children’s rooms.

11. Banish Smartphones

Smartphones and tablets deliver sleep stealing blue light as well, and their impact may be even greater than TV since you tend to hold them quite close to your face.

Beyond light, smartphone distractions are virtually unlimited between games, social media, texting, emails and late night reading.
In one survey,

up to 20% of younger adults admitted to waking up multiple times per week due to disturbances from their phones and 26% admitted to texting or emailing after initially going to sleep in the 2014 poll. Teens in particular are more likely to lose sleep to smartphones.

Leave phones outside of the bedroom, or at the very least, put them in silent mode facedown to minimize disruptions. Some phones and apps also have do not disturb functions that can be helpful.

12. Don’t Hang Out in Bed

According to most sleep hygiene sources, beds should only be used for sleep and getting intimate. This way, your brain associates your bed with sleep and sleep alone, not with gaming, watching TV, eating or other activities.

Getting used to the habit of working, web surfing or studying in bed can also make it harder to turn off stressful thoughts and pressing to-dos when you’re ready to go to sleep. It’s best to keep waking activities in another room, or have a separate desk or comfy chair in your bedroom.

13. Give Pets Their Own Beds

Pets are comforting and cozy, and many people enjoy snuggling up with Fluffy and Fido at bedtime. However, it might not be so great for your sleep.

Pets can be fidgety and hot, even obnoxious at times, and they can indeed wake you up at night and affect sleep quality. If you have allergies, they also track dander, dirt, outdoor debris and other not so cozy things into bed with them.

A better solution is to have separate pet beds so everyone can get great rest. You can even make it a DIY project using your old clothing or bedding so they have something comforting to snuggle up up with.

Keep a Pro-Sleep Environment

Small things in your environment can affect comfort and rest, even if they aren’t obviously distracting. Clean and comfortable bedrooms simply invite better rest.

14. Sleep Cool

The ideal temperature for sleep according to research is in the neighborhood of 60 to 70 degrees. There is some variance for personal preference, but generally cooler temperatures are best for maintaining restful sleep.

Our bodies natural see a temperature dip at night, so it’s thought that being too hot might work against this effect and prevent deeper sleep. Adjust the thermostat and see what works for best for you. If you and your partner have significantly different preferences, using different blankets or a dual-sided temperature control device could help keep the peace.

If you’re looking for a memory foam mattress, make sure it’s one that uses advanced open-cell foam to promote airflow and help you sleep cool throughout the night. Cheaper foams restrict airflow and can cause you to sleep in a heat trap.

15. Use Breathable Bedding

Breathable fabrics like cotton and wool help balance temperatures and wick away moisture, so you’re less prone to overheat or feel too cool. Some synthetics like polyester can keep heat and moisture in, making sleep unpleasant. If you find yourself tossing covers off mid-night or waking in a sweat, make sure your bedding or pajamas aren’t the culprit.

16. Green it Up

A few plants can go a long way toward freshening indoor air, giving you a cleaner place to snooze. Some of the best at purifying indoor pollutants are chrysanthemums, English ivy, snake plants, Boston ferns, and spider plants. Aloe and snake plants also give off extra oxygen at night, perfect for bedrooms.

17. Stay Clutter Free

Even if you’re not a neat freak, you have to admit there’s something very serene about a clean and tidy bedroom.

While most of us unfortunately don’t have nightly cleaning and turndown service at the ready, taking a couple of minutes for a quick tidy up isn’t a bad idea. A clothes hamper, a catch-all storage bin and nightstands with drawers can make quick work of daily clutter.

18. Dust and Vacuum Regularly

Dust, dust mites, shed skin cells and dirt are a fact of life. Bedrooms tend to see more of this than other rooms, since we spend so much of each day in them.

Breathe easier at night by giving your carpet and any upholstery a vacuum every week or two, and consider vacuuming the surface of your mattress at least monthly to keep it clean and healthy. This is especially important for people with allergies and asthma!

19. Wash Linens Weekly

Washing sheets and making the bed can be a bit of a pain, but slipping into a clean and fresh bed is well worth it. Between all of the oils, sweat and skin cells your body sheds at night, not to mention dirt from the day, food and other things your bed sees, sheets can get quite grimy and even downright unsanitary.

A
National Sleep Foundation poll

found that the majority of people are more excited to get to bed and more comfortable with fresh sheets, and people that make their beds nightly also were more likely to report better rest.

20. Replace Pillows and Mattresses on Time

Your mattress and pillows provide your body support as you rest, and they are an important part of the sleep equation. A bed that’s no longer supporting you or is of an incompatible firmness can contribute to pain and restless nights.

The average mattress lasts eight to ten years, so if your’s is older or you seem to be noticing better sleep in hotels or away from home, it might be time to replace. In one
National Institute of Health study,

people sleeping on older mattresses (9.5 years on average) showed better sleep quality and less pain after swapping to new beds.

Implement Healthy Lifestyle Habits

Another important part of making better sleep a regular part of your life is adopting good habits during the day. Certain things we do can help lower stress, support circadian rhythms, and prevent common sleep problems.

21. Streamline Your Morning Routine

Rushing around in the morning and constantly running late can contribute to quite a bit of stress. Tackling chores like prepping outfits and lunches or doing some of your grooming at night can mean more sleep and more relaxed mornings.

Dr. Mathias Basner says, “One waking activity that may shorten sleep in major ways is time spent in the bathroom each morning. As many people have to show up at work at a certain time, those who spend prolonged periods of time in the bathroom can only take that extra time away from sleep. If you find ways to shorten time spent grooming and commuting, sleep time is likely to increase, and so are the associated positive effects on cognitive performance, mood, creativity, and health in general.”

22. Get Some Sun

Just like darkness supports drowsiness at night, getting bright sunlight supports wakefulness during the day. Evidence shows that sunlight helps regulate circadian rhythms, and that people working near windows caught more sunlight and got better sleep. Direct sunlight exposure also supplies vitamin D, which plays a role in sleep via hormones and neurotransmitters.

23. Exercise Often

Regular, moderate-intensity cardio exercise has been shown to help with insomnia. While it takes some time to see results, people in one study showed improvements similar to those received from sleep aids.

Exercising in the morning is generally considered ideal, but afternoons and early evenings are perfectly fine too if that works for you.

24. Stop Caffeine After Lunch

It’s estimated that over 90% of Americans consume caffeine daily, between coffee, soda, tea, energy drinks and more. And while coffee does help give us energy and coffee and tea do have potential health benefits, it can also contribute significantly to insomnia.

The effects of caffeine last around six hours, but it can take up to 12 hours to fully be processed by the body. Sensitivity varies too. Some people can drink an evening espresso and snooze just fine, while for others even having caffeine at lunch could still leave a buzz. If you find yourself feeling wired come bedtime, try scaling your caffeine use back and switch to non-caffeinated drinks by lunchtime.

25. Get Your Water in Earlier

Sipping plenty of plain, pure water was linked with healthier sleep in a
large survey

of diet and habits, and staying hydrated is undeniably good. But, try to get more of your water requirements met earlier in the day, especially if you find yourself getting out bed often to use the bathroom.

26. Keep Naps Short

Naps have quite a few benefits, from boosting alertness and learning to lowering stress. But there are a two important keys to napping successfully: keep naps short and time them right.

Naps should be less than 30 minutes so that they don’t cause grogginess. The best time to nap is around your natural midday energy dip, usually around 1-3 PM. Napping any later or for a long time could affect nighttime sleep and is generally not recommended by sleep experts for those who struggle with insomnia.

27. Limit or Quit Cigarettes

Nicotine is a stimulant, and smoking close to bedtime could you leave you feeling buzzed and a little restless. Habitual smoking also
affects sleep

in other ways. Smokers can go through withdrawal symptoms while asleep, disturbing deep rest. It can also cause smokers to wake up earlier than they’d like to get their nicotine fix.

28. Be Mindful of Supplements

There are quite a few supplements and over-the-counter medicines that can have a stimulating effect on the body. Others can cause vivid dreams that may disturb sleep, contribute to snoring, or otherwise impair rest.

Some common ones to watch out for close to bed (always follow doctor’s directions of course) include:

• Ginseng
• Guarana (and other caffeine sources like Green Tea extract)
• B vitamins
• Diet pills or pre-workout drinks with caffeine and other stimulants
• Cold medicines (especially ones with pseudoephedrine or sugars)
• Pain killers with caffeine
• Antihistamines (both sedative and non-sedative types)
• Certain prescriptions, including steroids, corticosteroids, alpha blockers, beta blockers, opioids, SSRI antidepressants, antihistamines and others

29. Don’t Overdo Dinner

Eating a great meal can set the tone for a nice, relaxing night but eating too much or too close to bedtime can affect rest as your body digests food. Spicy foods, very heavy or fatty meals, or foods that upset your stomach are generally best to avoid in the evening.

30. Avoid the Post-Dinner Doze

Do you tend to nod off in front of the TV after dinner, only to struggle to fall asleep in bed later? For many people evening naps can have this effect, especially if they run longer than a few minutes. This can lead to less overall rest, or waking up much earlier than you’d like in the morning.

Instead of hanging around the TV after dinner, try taking a walk, working on a hobby or doing another activity that will keep you from dozing off until you’re ready.

31. Snack Smart

Going to bed hungry isn’t a comforting feeling, and many people like to have a snack after dinner. The key here is to keep snacks relatively small, and avoid sugars and stimulants. Carbohydrates are generally considered good for promoting sleep, and small amounts of healthy fats or proteins can help you feel sated.

A few good choices for late night bites include:

• Crackers and hummus
• Cottage cheese with a little fresh fruit
• Toast
• Celery and peanut butter
• A banana
• Kiwi fruit
• A small portion of rice with a little protein
• Low-sugar cereal and milk
• A small sandwich or tortilla rollup
• Mixed nuts or low-sugar trail mix

32. Stretch it Out

Some light stretching can help relieve aches and tensions from the day, making it easier to settle in and get comfortable in bed. Studies have found stretching to reduce
leg cramps

and it’s often recommended for those with back pain. The idea is to limber up and lightly stretch out sore areas, not to break a sweat, so keep it gentle.

If you’re not sure where to start, try these free routines from Fitness magazine on stretching.

33. Keep Your Doc in the Loop

There are quite a few conditions from sleep apnea to thyroid problems to acid reflux to restless leg syndrome and many more that can impact sleep in unexpected ways. Medications can also have an effect on insomnia or restfulness.

If you notice changes to your sleep patterns or the amount you need, daytime tiredness, or have trouble falling asleep, don’t hesitate to let your doctor know, especially if improving your sleep hygiene habits isn’t helping.

Reduce Stress and Relax

Stress is one of the biggest sleep stealers, and it’s no wonder why. Between busy schedules, relationships, family, money, work and many other things, there are plenty of sources in modern life. People with higher stress levels report
more insomnia and less overall sleep,

and in turn, people also report feeling more stress when they don’t get enough sleep which can create a destructive cycle.

34. Set a Cool Down Time

If your sources of stress include things like work or your commute, try setting aside a few minutes when you first get home. The policy of a designated time for worry and stress can help demarcate your busy day from your relaxing night and clear your mind.

Maybe it’s a 15 minute jog on the treadmill, a walk with your pup, a few minutes alone with your journal, or some time zoning out. Anything that allows you to process the day, clear out those thoughts stirring around, and generally wind down.

35. Clear Your Mind

If you’re the type of person who settles into bed only to lie there thinking about all the things you need to do, you might find it helpful to jot all these ideas down before bed. Make a to do list with what you want to get done the next day, from bills to pay to emails to send to chores so you can clear them out of your mind and tackle them in the morning.

36. Try Aromatherapy

Smell has a powerful effect on the mind, and there are scents that help promote relaxation.
One study

found that lavender oil reduced nighttime blood pressure and improved sleep in a hospital setting, and
another found

significant sleep effects for those with heart disease. Another found lavender to have a beneficial effect on
insomnia and depression

in young women. Chamomile and ylang ylang are also thought to be relaxing.

You can try placing a few drops of lavender essential oil in a jar with a little water, dabbing some on cotton on your nightstand, using a diffuser or mixing up your own linen spray to get the effect (just don’t light a candle before bed).

37. Practice Mindful Breathing

Breathing techniques can be very effective at reducing anxiety and stress and providing a sense of calm. A couple to try before bed to promote relaxation include:

• Deep Breathing

  – Get comfortable. Take a normal breath, then inhale deeply through your nose, letting your diaphragm fully expand. Breath out slowly. Repeat five to ten times.

• 4-7-8 Breath – Exhale, then inhale through your nose counting to four. Hold your breath for seven counts. Exhale completely through your mouth for eight counts. Repeat three more times.
• Equal Breathing

  – Inhale through the nose for four counts, then exhale through the nose for four counts. Continue as long as needed.

38. Engage Your Imagination

For people who tend to ruminate, dwell on responsibilities or otherwise find their minds racing at night, one habit that may help is
guided imagery

(also called guided visualization). Guided imagery involves following prompts to imagine a scene and experience it, drawing your thoughts outside of yourself and focusing on calmness and relaxation. It can be practiced with a therapist, or there are also many free audio tracks, videos and apps online that can guide you through it.

39. Be Grateful

Being grateful and expressing gratitude may have real benefits for mood and sleep. One study found that people who scored higher in gratitude slept longer and reported better sleep quality, likely due to more positive thoughts before bed. Another study also found that practicing gratitude helped reduce worry and improve sleep. Try mentally listing or jotting down things you’re grateful for close to bed, and working on expressing gratitude more often.

40. Take a Bath or Use a Heat Pack

A nice soak in a warm tub with some calming scents is the epitome of relaxation, and may also help your body’s sleep cycle. When you get out of the tub, your body temperature naturally drops over the next hour or two, and baths
have been shown

to influence sleepiness. This is likely due to mimicking the natural temperature drop that coincides with drowsiness in normal circadian rhythms.

Taking a hot bath two hours or so before bed is ideal for this temperature drop. You could also spend some time with a heat pack or heated blanket, and don’t forget to keep your bedroom cool!

41. Focus on Relaxation Not Sleep

Once you’re in bed, one trick is to focus on relaxing or relaxing behaviors (like muscle relaxation and breathing) and not on achieving sleep itself. For some people, thinking about or forcing sleep can create anxiety, bringing on insomnia and actually making sleep more elusive.

42. Get Out of Bed if You Can’t Sleep

If you’ve tried relaxing and simply can’t shut down your mind or still feel restless, get out of bed. Rather than tossing and turning and thinking about your inability to get sleepy, move to a chair or another room, and try reading a (not too exciting) book until you feel tired and ready to go back to bed.

43. Listen to Your Body

Be mindful of how you’re feeling each day to see what works best for you. Do you notice you sleep better or worse after certain events or actions? How much sleep or what type of conditions leave you feeling best the next day? A sleep diary or sleep tracker can be helpful for identifying trends.

Making better sleep a part of your life can take a little work if it doesn’t come naturally, but it’s something worth prioritizing. Rest sets the stage for how we look, how we feel, how we learn, how interact with others and so much more. A few changes to your bedroom or routine can make a big difference, and these 45 strategies are great places to start.

44. Make Sure You Are on the Right Mattress For You

The best mattress isn’t just one that’s comfortable (though comfort is incredibly important). The right mattress for you is comfortable and supportive. It’ll keep your hips properly aligned and reduce tossing and turning.

If you are doing all the right things but feel like you are sleeping on a rock, it may be time for a new bed.

What do you plan to try? Are there things you notice in your routine or bedroom that that help you sleep better?

Click image to view full size

Best Remedies For Light Sleepers

When you’re a light sleeper, it can be hard to get a substantial night’s sleep. Sounds and light are the main sources of distress for light sleepers, but environmental stresses (like anxiety) can contribute to the tossing and turning and constantly waking up. A loud truck driving by, a streetlight peaking through the blinds, the sun coming up—everything can be the deciding factor as to how much sleep you get. But fear not, because we have recommendations for items to add to your routine that could help ease you in and out of sleep at a regular pace.

Block Out Sound

Headphones are great at keeping the noise you want in and keeping everything else out, but they’re not so great to sleep in. If you need some extra help with blocking out construction (or a snoring partner), get yourself a pair of sleep-centric headphones. Bose makes a pair of earbuds that fit neatly into your ears at night and can stream hours of white noise options. If you’re more of an over-the-ear wearer, the CozyPhones are basically like earmuffs with speakers. Or, just get a pair of good old-fashioned earplugs.

Bose Noise Masking Sleepbuds

CozyPhones Sleep Headphones

Mack’s Slim Fit Soft Foam Earplugs

Block Out Light

The odd streetlamp or beam of rising sun can easily wreck a good night’s sleep. Block them out by either investing in a comfortable sleep mask, like the best-selling Alaska Bear Natural Sleep Mask, or updating your window situation. For the latter, I recommend picking up some hefty blackout curtains and getting the Umbra Twilight Curtain Rod, which wraps around and brings your curtains close to the wall, blocking out any stray light.

Alaska Bear Natural Sleep Mask

Deconovo Room Darkening Window Curtain

Umbra Twilight Single Curtain Rod Set

Block Out Stress

If your jitters keep waking you up during the night, try taking some time during your bedtime routine to truly unwind. Brew yourself a cup of Bedtime tea, full of soothing chamomile and spicy licorice and cinnamon to warm you up from the inside. Another option is to unwind with a hot bath before bed. Up the relaxation with a CBD-infused bath bomb.

Scouted is internet shopping with a pulse. Follow us on Twitter and sign up for our newsletter for even more recommendations and exclusive content. Please note that if you buy something featured in one of our posts, The Daily Beast may collect a share of sales.

【solved】How to become a light sleeper

What makes someone a light sleeper?

Are You a Light Sleeper? It’s common to refer to people who can sleep through noise and other disruptions as heavy sleepers. Those who are more likely to wake up are often called light sleepers.

Why am I such a heavy sleeper?

Genetics, lifestyle choices, and undiagnosed sleep disorders may all play a role. In addition, some studies suggest that differences in brainwave activity during sleep may also make someone a light or heavy sleeper.

Is it good to be a light sleeper?

A light sleeper is a person who wakes up easily. Being a light sleeper can make it more difficult to get a good night’s sleep because a person wakes up frequently and does not enter the deeper levels of sleep.

Is being a deep sleeper bad?

Being a heavy sleeper is not bad. If you sleep for seven hours a night and identify as a deep sleeper, the only foreseeable drawbacks are sleeping through things you probably shouldn’t, such as an alarm.

How do you wake a hard sleeper?

Here are eight options that may help stir a sleeper in a safe manner.

1. Music. A 2020 study that compared a standard alarm clock tone to musical sounds found that people preferred to be roused from their sleep by music.
2. Wake-up lights.
3. Natural light.
4. Phone.
5. Mental stimulation.
6. The right scent.
7. Distant alarm.
8. Stick to a schedule.

What does a heavy sleeper mean?

: someone who does not wake up easily We don’t have to be too quiet.

Is being a heavy sleeper genetic?

A new study suggests that the key to deep sleep may be in the genes. Researchers found that people with a certain genetic mutation had deeper, more intense sleep than people with the more common form of the gene. People with this genetic mutation also reported waking up less often during the night.

What are the 5 types of sleep disorders?

Thankfully, there are treatments available that you can talk to your patients about for the five most common sleep disorders:

• Insomnia.
• Sleep Apnea.
• Narcolepsy.
• Restless Legs Syndrome.
• and REM Sleep Behavior Disorder.

Is heavy sleeping a disorder?

Some resources refer to EDS as hypersomnia, which describes disorders of excess sleep. However, hypersomnia is a broader term that includes issues like sleeping too much at night that are distinct from extreme drowsiness during the day or in situations when alertness is required.

Why do I feel sleepy even after sleeping for 8 hours?

One of the simplest explanations is that it could be due to your body requiring more rest than the average person. However, it is also likely that your tiredness is due to the lack of quality sleep at night, rather than the quantity of it.

Is it OK to stay up all night and sleep all day?

Staying awake all night and sleeping all day for just a few days can disrupt levels and time of day patterns of more than 100 proteins in the blood, including those that influence blood sugar, energy metabolism, and immune function, according to new University of Colorado Boulder research published in the journal PNAS

Why am I feeling sleepy even after sleeping?

Anemia – Having insufficient levels of iron in your blood could cause you to feel tired no matter how long you sleep at night. Dehydration – This one may be quite surprising; however, dehydration is one of the most common reasons that you feel tired.

How much sleep is too much?

The “right” amount of sleep proves somewhat individual as some people will feel great on seven hours and others may need a little longer. However, in most studies and for most experts, over nine hours is considered an excessive or long amount of sleep for adults.

Why do I wake up at 3am?

If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.

What should you not do at 3 am?

Here are some simple dos and don’ts that can make a world of difference if you find yourself staring at the ceiling at 3 AM:

• Don’t Turn On the Light.
• Don’t Use Electronics.
• Don’t Exercise.
• Don’t Drink Alcohol.
• Do Meditate.
• Do Try Some White Noise.
• Do Eliminate Electronic Lights.

What happens at 3AM?

For most people, 3AM hits right about the time their body is going through REM, the deepest sleep possible. This does a few things to you—it slows your heart rate down, drops your body temperature, and generally dulls as many functions as possible so you can get truly deep rest.

Do you often wake up between 3 and 5 am a higher power is trying to tell you something?

But if you get up between 3 AM and 5 AM, then you should seriously consider that a sign that a higher power is trying to tell you something. when you wake up at this time during the night, you might pay closer attention as you could be getting an important message from the supernatural world.

Why do I wake up at 3am feeling scared?

“If you wake up and begin to experience worry, anxiety or frustration, you likely have activated your sympathetic nervous system, your ‘fight-or-flight’ system,” says Dr. Kane. “When this happens, your brain switches from sleep mode to wake mode.

Why do I wake up at 4am and can’t get back to sleep?

But anxiety can also cause you to wake up in the middle of the night and have trouble getting back to sleep (called middle insomnia, or sleep-maintenance insomnia). Terminal insomnia, which happens when you wake up before your ideal wake–up time and just can’t fall back asleep, can be a sign of depression.

What does it mean if you wake up between 2 and 4 am?

If you are under acute stress, or you have been under chronic stress, you may notice that you tend to wake up between 2–4 am and have difficulty falling back asleep. Sometimes, this can also be experienced as waking up earlier than you would naturally want to, like 4 or 5 am.

Why do I wake up at 4AM to pee?

Lifestyle choices. Another common cause of nocturia is excessive fluid consumption. Alcohol and caffeinated beverages are diuretics, which means that drinking them causes your body to produce more urine. Consuming alcohol or caffeinated beverages in excess can lead to nighttime waking and needing to urinate.

Sleep Tips from a Light Sleeper Living in NYC — EARTHEN WARRIOR

Below are some products and practices that I have used that help me. A good night of sleep really starts when you wake up, so I’ve organized this list by time of day.

Starting in the Morning (7-12): 

-Get at least 15 mins of sunlight if you can when you first wake up or as soon as you can in the morning. This sets your circadian rhythm up for the day.

-Exercise in the morning or afternoon, not in the evening. I find that I sleep better on days I exercise, but not if I do it in the evening or at night.

-I stopped drinking all caffeine, but if you drink coffee or caffeinated tea, don’t drink anything after noon.

Afternoon (12-5)

-I like to eat my biggest meal at noon or 1, when digestion is naturally strongest, and then I have a smaller dinner.

Evening (5-8:30)

-I like to eat dinner as early as possible, like right when restaurants open early bird special style. Obviously this doesn’t happen every night. But ideally I am going to sleep at least 3-4 hours after I’ve eaten my evening meal. Sleeping with a full stomach can impede your sleep and the detoxing and regenerating that your body does while sleeping. 

-And then, to be extra annoying, contrary to the above, you don’t want to go to sleep starving either. It’s a delicate balance that you’ll have to find for yourself. According to Beekeeper’s Natural’s Founder Carly Stein, who recommends having some honey before bed: “Slow release of glycogen stores in your liver. A lot of people will wake up because glycogen stores are low or depleted and it disrupts their sleep cycle. Honey causes slow steady spike in insulin that allows triptophan to cross the blood brain barrier where it’s converted to seratonin and in the dark melatonin.” If I’m feeling slightly hungry I have a spoonful of almond butter and it does the trick for me.

-Use candles, amber bulbs and change your screens to warm setting. In a perfect world, my screen time would end when the sun goes down. But since we live in reality, a great alternative is to use the warm tone screen setting and be mindful of finishing all computer, phone and TV time at least an hour before you are trying to be asleep. The earlier you make your space dark, the more easily your body will produce sleep-inducing melatonin. I find this step to be the hardest for people to heed because we live in a culture with such a pill-popping mentality and we don’t think something as ethereal as light could be important. A lot of people actually take melatonin pills which are not great for you, instead of doing things which will help your body make it for itself. 

-I like to make a cup of tea after dinner. It signals to my nervous system that things are winding down and it’s time to relax. Some herbs that are helpful for sleep are Passionflower leaf (my fave for its effects, not flavor), Lemon Verbena, Peppermint, Lavender, Milky Oat Tops, Chamomile, and California Poppy.

90,000 5 Reasons Why Being Very Empathetic Is Awful – Site for the Soul

I am very worried about other people. And not like a normal person. It’s not just about hugging and reassuring a friend that a guy dumped. When the girl I lived with in the hostel broke up with her boyfriend, I literally cried with her. No exaggeration. I cried. It’s like I’ve been abandoned.

This is because I am a very empathetic person.

My mood depends entirely on the mood of those around me.If everyone is happy, then I am happy too. And if not, if I feel the slightest shifts in energy, I feel the same as the people around me. I want everyone to be fine, and if not, then I suffer for them too.

To many, I seem to be a wonderful person. After all, my incredible empathy seems like a very good quality, right? But it drains me terribly. I experience all the emotions of people around me, even if their problems do not concern me in any way. And it sucks. And that’s why.

1. I try my best not to hurt other people, but when I do, by accident, I feel guilty.

If you are as empathetic as I am, you do not want to carry the burden of guilt for the pain of others. You know that you will feel their pain too, so you try not to hurt anyone else’s feelings.

But things happen in life, and sometimes we hurt people unintentionally. And when that happens, I feel terribly guilty. I let all the pain of a person pass through me, which leads to constant suffering and self-deprecation. I consider myself a terrible person.

2. I feel responsible for making everyone happy, and it’s exhausting.

As a sensitive person, I feel the energy of the people around me. If someone in the company is uncomfortable or uncomfortable, I will try to make him feel better. I just have to do it. I can’t help but do this.

But this is exhausting. Moreover, sometimes people themselves do not want to improve their position: for example, they do not make contact at all when I try to get a new person in the company to talk. But I don’t give up until the end.

3. I will allow myself to be hurt if it saves someone else from this pain.

I often do this when I suppress my desires and needs so that other people can satisfy theirs. This is really awful. Sometimes I completely forget that I have my own desires and needs, because I am so worried about others.

4. Emotional films or stories make a very strong impression on me.

I often cry over books and films. And this feeling after reading or watching does not leave me for a long time. I feel like a hostage to my emotions.

5. I am too conscientious person.

I am constantly trying to make life easier for people around me. When I go to the store, I try to take the minimum amount of money so as not to spend it on pathetic grannies. When I get on the subway, I don’t even sit down, so that there is room for pregnant and fat people, even if they are not close. At work, we sit at a large long table, and I try to take up as little space as possible so as not to disturb anyone.

When will I stop being so empathetic? Probably never.But it’s still better than being a sociopath. Probably.

5 reasons why being very empathetic is awful

90,000 is empathetic is … What is empathetic?

90,000 Too light sleep – is it normal?

It’s you, mare, you’ll eat up in a day – you sleep, you don’t wake up. And Marfushenka-darling slept all day, did not break the ridge. Now she can wake up from the most silent rustle … Stepmother – Nastenka.Fairy tale “Morozko”

How different are we, people! And not only outwardly. Moreover, our differences (character, habits) are obvious not only in the waking state, but also during sleep. For example, some people sleep – and next to them you can speak out loud, slam doors, vacuum and listen to heavy metal. They are in such a deep sleep that from time to time they make others worried: is a person still alive?

It is simply impossible to coexist with others. The whisper, the vibration of the phone, the quietest steps along the corridor – and now the man who has just slept jumps up in extreme irritation.His eyes throw lightning, and he is ready to administer justice over the creators of “hellish noise”. Such a character may well, with a clear conscience, usurp power in the bedroom and make it his sole property. And his “intolerable” neighbor or neighbor will have to move to another room, because he / she allegedly turns too loudly or sniffs in his sleep …

Sensitive sleep is a big problem for both the sleeping person and his loved ones. A very light sleep is just a disaster for the whole family. Why does shallow sleep happen and what to do about it?

Online Test:

Sensitive Sleep: Causes

The causes of shallow sleep are quite numerous.For the best understanding of the problem and the ways to solve it, we will divide all the causes of sensitive sleep into two groups: the norm (physiological) and not the norm (pathological).

“Normal” owners of light sleep are :

1. Young mothers . Physiological processes occurring in the female body after childbirth, a constant state of alertness (has something happened to the baby?), As well as the habit of waking up often at night make the sleep of young mothers quite sensitive and easily disturbed.
2. Women in some phases of the menstrual cycle, pregnant . We combined these two groups into one, because the causes of sensitive sleep in both cases are hormonal fluctuations, a change in the ratio of progesterone and estrogen in the body. As readers can understand now, very light sleep is more a lot for women than for men.
3. Night shift workers. People who regularly work on a shift schedule usually have a very light sleep, moreover, not only on night shifts, but also at home.Due to the violation of the usual sleep-wakefulness regime, their biorhythms fail. It entails difficulties with falling asleep at night, maintaining sound sleep. If you work the night shift, this article is for you.
4. Victims of psychological stress . This not entirely clear wording means, for example, those people whose shallow sleep is caused by the intense expectation of the alarm clock set at an unusually early hour. Other similar situations can also cause episodic sleep sensitivity.
5. Those who sleep a lot . If the norm for your body is 8 hours of sleep, and you spend 10 hours in bed, then gradually your sleep will “spread” for these 10 hours. However, its “strength” will decrease. This is why people who go on vacation and start sleeping more than usual complain about light sleep. Among the unemployed and pensioners, there are also many people whose reason for shallow sleep is its banal excess.
6. Pensioners . The sensitive sleep of the elderly is not only due to “oversleeping”.They also have decreased production of the sleep hormone melatonin, which is responsible for falling asleep and maintaining sleep. As a result, most retirees have very light sleep, which over time can turn into insomnia.

And now “abnormal” causes of shallow sleep.

1. Anxiety, depression, neurosis. An extensive complex of mental disorders reduces the “strength” of sleep and makes it very sensitive.
2. Somatic diseases . People who suffer from pain, discomfort, and other unpleasant symptoms sleep very shallowly.”If sleep relieves suffering, the disease is not fatal.” The words of Hippocrates … Nevertheless, sometimes a sick person can fall asleep, but the symptoms still continue to bother him, and therefore he sleeps very lightly.
3. Taking alcohol, stimulants, medications . The alcoholic’s dream is sensitive and brief, says folk wisdom. Rumor does not lie: alcohol helps to fall asleep, but sleep caused by alcohol is superficial and intermittent (unless, of course, the person fell into an alcoholic coma).Also, good sleep is harmed by taking coffee, strong tea, energy drinks 6-8 or less hours before bedtime, smoking cigarettes less than 2-3 hours before bedtime. Finally, many medications, such as thyroid hormones, can help make sleep feel light.

Sensitive sleep and insomnia – where is the line

The reasons for sensitive sleep and insomnia have something in common. And in general, it is not always clear how to distinguish these two states from each other … Sensitive sleep leads to awakenings in the middle of the night, insomnia too.But they have a fairly clear distinction criterion.

If a person who sleeps lightly gets enough sleep in ideal sleep conditions, then he is healthy. If he feels the next morning fatigue and drowsiness, then his condition should be interpreted as insomnia.

When a person has shallow sleep for as long as he can remember, this problem does not require medical attention and treatment. When the increased sensitivity of sleep has recently begun to bother a person, he should be more attentive to himself: over time, this can turn into insomnia.

Sensitive sleep: what to do

The procedure for sensitive sleep depends on what causes it and whether it needs correction. Below is a list of tips on what to do and what not to do with light sleep. If you are a light sleeper, choose from the list the recommendations that suit you.

• Create the perfect setting for relaxation – Take care of your sleep and bedroom hygiene. Sometimes it is enough for a superficially sleeping person to take a frightening look and talk to noisy neighbors, and his sleep immediately improves.Although he is empathetic, no one interrupts him, so he is no longer a problem. Does the light wake you up? Blackout curtains will help create impenetrable darkness in your bedroom. Comfortable temperature and humidity are provided by climatic equipment. Remember to ventilate the room before bed.

• Neutralize other irritants: put plastic windows in the bedroom to protect against sounds from the street, sleep in a separate room so that you do not get disturbed by household noise, use earplugs.

• Pay attention to your sleeping area. Perhaps you are accustomed to your favorite sagging sofa, but if it is narrow, so you cannot turn around at night, or too hard, which causes muscle tension, you are guaranteed a light sleep. You need to sleep on a wide bed with an orthopedic mattress and a pillow of medium height. It is necessary to choose a blanket according to the season and relax on linen made of hygienic materials, pleasant to the touch.

• You can increase the strength of sleep with the help of general hygiene and relaxation measures : taking a warm bath, massage, a walk before bed, drinking soothing herbal tea.Evening sex is a recognized way to relax and overcome light sleep.

• Before you panic (Sensitive sleep – what to do? !!), think about what not to do. For example, you should not drink tea and coffee shortly before bedtime, or smoke.

• Go in for sports . Many modern people are almost devoid of sports activities. Meanwhile, muscle fatigue and tissue oxygenation are excellent natural sleeping pills.Practice aerobic exercise (swimming, jogging) 5-6 times a week, and this will give excellent results – sleep will become stronger.

• Use white noise . White noise is the only sound that promotes falling asleep and overcoming light sleep. There are special sound generators that reproduce it. Many people say that with them shallow sleep becomes sound and healthy.

• Take Melatonin (Melaxen, Melaxen).Elderly people with light sleep are especially advised to follow this advice. A Melatonin tablet 45-60 minutes before bedtime makes the night’s rest more complete. Also sometimes tryptophan dietary supplement helps to improve sleep. From this substance, the sleep hormone melatonin is formed in the body. Tryptophan does not have a guaranteed and quick result (unlike Melaxen), but some say it helps them.

• If you are feeling tense and a little anxious, a simple action such as locking your bedroom can help you sleep better. Psychologists state that light sleep can be associated with anticipation of a threat and a person’s fear of being attacked during sleep when he is defenseless. If a person is fenced off from the outside world by a door, he can become calmer, and then his sleep will be better.

• If there are external reasons to worry and feel stress, a couple of hours before bedtime, agree with yourself not to worry, calm down , postpone thinking about problems until tomorrow.

• If the cause of light sleep is psychological disorders, it is better to see a psychotherapist.

Sensitive sleep of a child

Everyone in the world knows that children sleep more restlessly than adults. In addition, babies do not develop a routine during the first months of life, and this makes infant sleep even more disturbing and intermittent.

Usually, if a child has shallow sleep, this is normal. At least until the age of 1.5-2 years. A sensitive sleep in a baby is generally something self-evident.

Still, it is worth making some efforts to ensure that the baby’s rest becomes longer and stronger.To do this, you need the following.

1 . From birth , do not teach your child to sleep in absolute silence . Do not isolate him from all the noise – let him get used to the small background sound. Otherwise, easily disturbed superficial sleep is provided to him from childhood and throughout his life.

2. In case of light sleep in the baby and the progressive lack of sleep of the parents, you can try joint sleep . This method has opponents and allies, but undoubtedly babies sleep better with their mothers.

3. Sometimes the child’s sleep itself is quite strong, but some strong factors interfere with it. For example, children in the first 3-4 months of life have night colic. Make sure the child is well, and comfortable to sleep.

4. Develop and maintain a constant, monotonous daily routine . Getting used to eat, sleep, play at the same time, the child does all this better and better.

5. Use white noise. It helps children sleep even better than adults who have light sleep. In addition to the white noise generator, you can use sound effects: rain noise, “pulse” motif – they are similar to white noise. And some parents say that their children sleep great to the sound of … a fan or a hair dryer.

Sleep soundly and get enough sleep!

Test-online:

Test-online:

Test-online:

A sensitive house is replacing smart houses / Habr

In the last week of November, the National Supercomputer Forum was held in Pereslavl-Zalessky.For three days people talked and showed how things are with the development of supercomputers in Russia and how technologies tested on supercomputers are turning into goods.

_{Program Systems Institute of RAS
(Igor Shelaputin, Wikimedia Commons, CC-BY)}

Corresponding Member of the Russian Academy of Sciences Sergey Abramov spoke about the project “Sensible House” (November 27). Developing the concept of “smart home”, he suggests observing home equipment, building and memorizing patterns of his behavior, learning from his mistakes, predicting his condition and problems ahead of time.

The Institute of Program Systems of the Russian Academy of Sciences, under the leadership of Sergei Abramov, began creating “sensitive houses” in 2014, when the reform of the Academy of Sciences demanded that academic projects be brought to the commercial market. By this time, IAS RAS had good developments in sensor networks and equipment control, developed cloud technologies and machine learning.

According to Sergei Abramov, residential and industrial buildings are filled with equipment, on which the well-being of the home and the quiet work of people depend.Although this “smart” equipment folds into a “smart home”, there is no automatic control over it. The owners do not know about the state of the devices, they cannot conveniently monitor them. It remains to manually take care of the entire infrastructure, like a huge Tamagotchi, regularly checking and adjusting the machines.

_{A sensitive socket measures electrical parameters and reports them to the server
(“Responsive Home”, CC-BY)}

Is the smart home working correctly? Or is it time to intervene? Will there be an accident soon? By itself, no “smart home” solves this problem; to answer such questions, automatic supervision and analysis is needed.Therefore, the computer system created at the Institute collects statistics from sensors, builds patterns of behavior of household machines and learns to recognize these patterns. Distinguishing normal from problematic behavior and detecting abnormal behavior, artificial intelligence will warn the homeowner of a potential threat in time.

A “Responsive Home” is a “smart home”, to which is added sensitivity, the ability to self-learn, the ability to accumulate a pattern of good behavior, the ability to predict and respond.
_{(Sergey Abramov, Corresponding Member of the Russian Academy of Sciences)}

We are accustomed to how a “smart home” maintains its parameters: a given temperature and illumination, constant air humidity, and a stable power supply voltage. The “smart home” can operate according to a scenario depending on the time of day or on an event (for example, it will close the gas valve at the command of the gas analyzer). Sensitive House takes the next step – it analyzes sensory data and builds new scenarios for classification: everything goes the same or there are surprises.It reacts to changes in the external environment and predicts possible failures, guessing anomalies in the simultaneous actions of different devices. “Responsive House” monitors the result of its work, warns of problems and changes the scenario, giving hints to the owner and allowing you to turn off faulty appliances.

We solve the problem of abnormal equipment behavior.
_{(Sergey Abramov, Corresponding Member of the Russian Academy of Sciences)}

The proposed system relies on a sensor network that produces time-referenced measurements.For example, a diesel boiler occasionally turns on and heats up the water, a circulation pump drives hot water through the heating pipes, and primary sensors report how these devices consume electricity. Based on a series of readings, the secondary sensor (software) compares them to the normal profile and diagnoses faults. The tertiary sensor (program) receives the temperature of the outside air and predicts the future operation of the system, evaluates its load and efficiency – how the boiler heating and the weather are related.Maybe the windows are open and the boiler is heating the street, or maybe the efficiency has dropped and it’s time for preventive repairs. From the drift of the derived parameters, one can predict at what time they will go out of the norm.

_{The sensing socket consists of individual strip modules
(Sensitive House, CC-BY)}

Having evaluated the simultaneous readings of the sensors, the Sensitive House is able to notice that the water pump does not turn off, because it pours water back into the well (through a faulty valve) or directly onto the floor (through burst pipe).The diagnosis will be even more reliable if the motion sensors are silent and the pump pumps water into an empty house.

Smart homes also have sensor networks. There is also cloud infrastructure in smart homes. But what is missing in smart homes is artificial intelligence, machine learning, accumulation of patterns of good behavior, classification and forecasting.
_{(Sergey Abramov, Corresponding Member of the Russian Academy of Sciences)}

At the heart of the cloud-based part of the “responsive home” is the Riak NoSQL database or the Akumuli database, where time series of readings are stored.Receiving and outputting data is made on the Erlang / OTP platform, it allows you to deploy the database on many nodes. Above it, a program for mobile applications and a web interface is deployed to inform the customer via the Internet and the phone, and next to it is a program for data analysis and behavioral control. Any time series analysis can be connected here, including those based on neural networks. Thus, all control over the systems of the “sensitive house” is placed in a separate management layer. Access to it is provided through a personal account in the cloud service.

_{Responsive controller collects signals from sensors and thermometers
(The Responsive Home, CC-BY)}

Erlang takes full advantage of the functional approach. It has distributed work mechanisms, and the easiest way to make a parallel distributed program is to use Erlang. Our architecture includes software “secondary sensors”, there can be several of them per physical sensor, and if we count on tens of thousands of clients with dozens of devices, we will have to process a huge data stream.They need lightweight processes that can be run in huge numbers. Erlang can run tens of thousands of processes on a single core, and this system scales well.
_{(Sergey Abramov, Corresponding Member of the Russian Academy of Sciences)}

According to the developer, it is easy to organize a heterogeneous team of programmers in Erlang, in which students and luminaries create one system. Some parts of the software system crash, but the whole of it continues to work, which allows you to correct erroneous places on the fly.

_{Responsive controller transmits data via WiFi or RS-485
(“Responsive House”, CC-BY)}

The “Responsive House” system uses all the technologies that IPS RAS used to control supercomputers. This includes electronic sensors, monitoring and remote control systems. Now the sensitive program runs on its own sensors and knows how to connect to the loops of the fire department, but there is a plan to collect data from the sensors of any “smart houses”.

“Responsive House” is interesting in that integrated intelligent solutions for the city, neighborhood and home are coming to the fore.It is interesting here not to build a supercomputer, but to construct a social-computer complex, introducing a supercomputer into everyday life, so that the machine would change people’s lives.
_{(Olga Kolesnichenko, Ph.D., senior lecturer at Sechenov University)}

By the spring of 2020, developers will prepare a basic set of programs and equipment to assemble systems of various sizes in buildings and apartments. They promise that the result will be easy to set up, no more complicated than a robot vacuum cleaner.The basic kit will support any supervised equipment: heating boilers, water heaters, refrigerators, water pumps and septic tanks. Then comes the turn of small-scale sales, then fabless production, addition of new sensors and modules. And in the future, the most diverse diversification and adaptation is possible – a sensitive farm, a sensitive hospital, a sensitive ship, and even a very sensitive tank.

Text: PereslavlFoto, CC-BY 4.0.
Portrait: PereslavlFoto, CC-BY-SA 3.0.

“Understanding, empathetic, with a sense of humor” – what a modern teacher should be like, discussed at the final event ITMO.EXPERT

The results of the next year of the ITMO.Expert educational project have been summed up. ITMO.Expert is a non-classical program of professional development, exchange of experience and best educational practices for teachers of ITMO University.

Last academic year, the ITMO project.Expert has undergone a serious transformation: the general style of the project has changed, and two sites have been merged: ITMO.Distant and ITMO.Expert are now represented by a single platform expert.itmo.ru. During the year, within the framework of the initiative, almost 50 events were held with the participation of more than 60 speakers – face-to-face and online. More than 300 people took part in the first online blended learning intensive. Also, with the participation of the ITMO.Expert team and the support office for scientific and pedagogical workers, an award for achievements in educational activities was established for the title of the best teacher in two tracks – ITMO.EduStars and ITMO.EduLeaders. The awards have already been awarded to 32 teachers and 3 mentors.

At this year’s final event, the ITMO.Expert participants summed up the results of the initiatives of the past academic year, presented certificates of advanced training to those teachers who had passed at least 10 master classes and themselves acted as experts.

“We are glad to see familiar faces of teachers who were speakers at ITMO.Expert, and then among those awarded at various competitions, not only ITMO, but also external ones.But we will also be happy to meet new members of the ITMO.Expert community, ”said Aliya Bagautdinova , Head of the Department of Educational Activities, presenting certificates.

The organizers of ITMO.Expert have shared their plans for the next academic year. In the new academic year, modular courses will appear, each of which will be devoted to one topic. So, in September, the School for Beginner Teachers module will start, where all teachers, including those who will join the ITMO team only this year, will be able to join the values ​​of ITMO, as well as learn about all the features and opportunities of educational activities …In addition, cross-cutting modules will also appear – their content will correspond to the request of the teachers themselves and include such topics as Mental Health for teachers, Soft Skills, educational trends, and work with virtual laboratories.

Also at the final event ITMO.EXPERT, the participants talked about the role of the teacher in the modern world. Irina Timofeeva , lecturer at the Faculty of Energy and Environmental Technologies and winner of the ITMO competition, spoke about her approach to the educational process.EduStars. According to her, the mission of the teacher is to “become a flow in this ocean of information, to take students where they need to.” And also in maximizing the interest of students in their subject – including with the help of as many methods, materials, interactions, useful links and lists of films, books, sources – so that each student can choose what is most interesting to him.

Artem Petrenko , Junior Researcher at the Laboratory of Single-Photon Detectors and Generators and Winner-Mentor of the Award for Achievement in Educational Activity, spoke about how you can maximize collaboration between mentors and teachers and how both parties can benefit from this interaction.

An ITMO.NEWS reporter asked participants to share their views on what a teacher should be like in 2021, how to compete for student attention and how to compete with the Internet, the source of knowledge about everything.

Irina Timofeeva, Lecturer at the Faculty of Energy and Environmental Technologies

I still remember the times when I was a student myself. And I remember which teachers I liked. They were professionals in their field. At the same time, they knew how to present information in the most interesting way.

It seems to me that now the main task of the teacher is to interest them in their subject. It turns out this kind of “pedagogical marketing”: you need to sell your subject at a higher price for a certain “currency” – the recognition of students, their attention and love. I am sure that the most ordinary lecture can be very interesting if diluted with some facts from life, interesting stories and examples. Personally, I try to just be sincere with students, share my life experience with them. Before becoming a teacher at ITMO, I did a lot of things: I had different jobs, I traveled a lot.Therefore, for any situation, I can pick up some interesting story from life. At the same time, we must tell the children how to use the material, teach them how to critically evaluate information, choose what to believe and what not.

On university-wide courses like ecology, I have a list of popular science literature, films – things that can be tied to the course. One of the assignments is that students have to choose something of their liking from this list – and there is everything from The Simpsons to serious scientific works – to read and write a short essay.Students usually enjoy this very much. And some in the feedback write that they have read and looked at half of the list – and were completely delighted.

Anton Starovoitov, Associate Professor, Faculty of Photonics

In my opinion, the teacher’s mission has changed little – only the instruments have changed. The mission is, first of all, to guide students through a complex jungle of scientific information and transfer knowledge and competencies that a more professional person has.

But if earlier the classical teacher was presented as a person at the blackboard, now there are many different digital mechanisms that are used not only for delivering lectures, but also for involving students, organizing greater interactivity in the classroom.Lesson formats are becoming more versatile, more interesting and innovative.

The teacher is the guide. Indeed, there is a lot of knowledge on the Internet, but the quality of this knowledge can be questionable. It becomes very difficult for a student who does not have certain competencies or critical thinking to understand where is the truth and where is the lie. As a teacher of a scientific magistracy, I am faced with the fact that different scientists have different opinions about some physical phenomena.And a reasonable question arises: where is the truth. In fact, the truth is somewhere in between, and the teacher’s task is to show all these different opinions and give the student direction to find a solution on their own.

Konstantin Pravdin, Associate Professor at the Faculty of Control Systems and Robotics, Lecturer at the Educational Center of Mathematics at ITMO University

I have been teaching since 2011. But 10 years of experience does not mean that I know everything about teaching.I believe that the main thing is not just to repeat how you were taught at one time or how you think you need to be taught, but to get acquainted with new technologies, approaches, techniques, communicate with other teachers, find out, but how they do it … All this broadens the horizons, makes you want to experiment, try new things. And without this there is no development of you as a teacher.

When I first started, there were already changes: digitalization came, Internet technologies developed, new resources and new available sources of information appeared.Sites began to appear on which complex topics were revealed in a simple and accessible way, then videos and small online courses began to appear. And in such conditions, the role of the teacher was reformatted from a source of knowledge to a certain leader, a consultant who guides and guides the student. I really liked the analogy from Irina’s speech that we have to become a current in the ocean of knowledge to guide students.

Regarding the competition for attention: in fact, you always had to do something – to make a joke at a lecture in order to attract the interest of students.It’s just that now this question has become more acute. But it seems to me that the main thing here is not to play too much and not to overdo it. In my lectures, I also experiment with forms and formats – and I see that students are falling in one direction or another. It happens that they go into the game and forget about the content part. So it’s important to find a balance and learn how to set tasks in a way that is fun and creative, but also meaningful.

Daria Shatokhina, Teaching Assistant at the FTMI on the Master’s program “Innovative Marketing”

I will be a teacher next year.And since 2018, I have been working as an assistant – I teach classes in branding, communications and marketing research.

My colleagues and I conducted in partnership with ITMO.Expert the course “Teacher’s personal brand”. In four sessions, we explored the questions: who is a modern teacher, how his role and functions change, what he should be. And also how he can present himself and build his brand based on the values ​​that are important to him.

In the process, we conducted a foresight session, during which we discussed with the participants how the role of the teacher will change in the future – depending on those trends, changes that occur or may occur.The main qualities of a teacher that we have identified are flexibility, the desire to constantly develop. It is also important to be open to new things and be a conductor of new values: very human, caring, aimed at respect, personal value and interest in new knowledge. Plus, the main quality of a teacher – as we found out during the course – is to be open and open to the world, to be able to talk about yourself, to inspire confidence and favor among students.

Before launching the course, my colleagues and I conducted a survey among bachelor and master students – about 70 people in total.They talked about the fact that the teacher should be understanding, communicate on an equal footing, with respect. It is also important for them that the teacher can present the material in an accessible way, so that it is not scary to approach him and ask something. Also, among the important qualities, they named a sense of humor, interest in new things, not only in their narrow field, but also in the field of music, cinema, books, and so on.

At the end of the event, an online intensive was announced for all teachers of ITMO University, which will take place from 23 to 27 August.

“We are delighted that the online intensive is becoming a good tradition to start the school year. This is the starting event of the new academic year, where teachers will be able to get answers to the most pressing questions: what features await us in the educational process in the new academic year, how to effectively adapt their discipline to a modular format, how to motivate students and themselves to work, what tools and educational technologies are most effective, how to plan your professional development and much more.During the week, teachers will have a rich program, creative projects and many new digital tools. As always, teachers will have the opportunity to connect from anywhere, as well as choose their own individual path of participation. Therefore, see you on August 23! ”, – invited everyone Olga Eliseeva , head of the quality department of the educational process.

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definition and synonyms of empathetic in the Russian dictionary

PRONUNCIATION OF SPEAKY

WHAT DOES THE WORD SENSITIVE MEAN

Definition of empathetic in the Russian dictionary

CHUTKY, th, th; -current, -tka, -tko; more sensitive.1. Quickly and easily perceiving something with the senses. A sensitive beast. A sensitive ear. Light sleep . Sensitive devices. Sensitive to injustice . 2. transfer Responsive, sympathetic Sensitive attitude towards people. Sensitive soul, Sensitive treat someone || noun sensitivity, -i, f.

WORDS THAT RHYME WITH SENSITIVE

Synonyms and antonyms of sensitive in the Russian dictionary

TRANSLATION OF THE WORD SENSITIVE

Find out the translation of empathetic to 25 languages ​​ with our English multilingual translator. The translations of the word sensitive from Russian into other languages ​​presented in this section were performed using automatic translation, in which the main element of the translation is the word “sensitive” in Russian.

Translator from Russian to Chinese

敏感

1,325 million speakers

Translator from Russian to

Spanish

sensible

570 million speakers

Translator from Russian to

English

sensitive

510 million speakers

Translator from Russian to Hindi

संवेदनशील

380 million speakers

Translator from Russian to

Arabic

حساس

280 million speakers

Russian

empathetic

278 million speakers

Translator from Russian to Portuguese

sensível

270 million speakers

Translator from Russian to Bengali

সংবেদনশীল

260 million speakers

Translator from Russian to

French

sensible

220 million speakers

Translator from Russian to

Malay

sensitif

190 million speakers

Translator from Russian to

German

empfindlich

180 million speakers

Translator from Russian to

Japanese

敏感

130 million speakers

Translator from Russian to Korean

민감한

85 million speakers

Translator from Russian to

Javanese

sensitif

85 million speakers

Translator from Russian to

Vietnamese

nhạy cảm

80 million speakers

Translator from Russian to

Tamil

முக்கிய

75 million speakers

Translator from Russian to Marathi

संवेदनशील

75 million speakers

Translator from Russian to

Turkish

duyarlı

70 million speakers

Translator from Russian to

Italian

delicato

65 million speakers

Translator from Russian to

Polish

wrażliwy

50 million speakers

Translator from Russian to

Ukrainian

chuiny

40 million speakers

Translator from Russian to Romanian

sensibil

30 million speakers

Translator from Russian to

Greek

ευαίσθητος

15 million speakers

Translator from Russian to

Afrikaans Language

sensitiewe

14 million speakers

Translator from Russian to

Swedish

känslig

10 million speakers

Translator from Russian to

Norwegian

sensitive

5 million speakers

TRENDS IN USE OF THE TERM “CHUTKY”

The map above shows the frequency of use of the term “empathetic” in different countries.

Examples of use in Russian literature, quotes and news about the word empathetic

BOOKS IN RUSSIAN LANGUAGE RELATING TO THE WORD

“CHUTKY”

Discover the use of empathetic in the following bibliographical selection. Books related to the word sensitive , and short excerpts from these books to get an idea of ​​the context of the use of this word in Russian literature.

1

Standing stones. Book 1: The Quittin Witch

Sensitive , a black dog with a white chest and a sharp muzzle, was barely bigger than a cat, but had an enviable sense of smell and a rare intelligence. His ears were erect, hunting excitement burned in his eyes, his strong paws did not know …

Elizaveta Dvoretskaya, 2014

2

The battle of the witch.Saga of Swords:

Sensitive , smell! – ordered the boy, bringing the dog to Ingville and poking his nose into the hem of her dress. – Now look! Har pushed the dog to the gates of the estate, and Empathetic , instantly realizing what was required of him, rushed to turn. Freywid …

Elizaveta Dvoretskaya, 2013

3

Russian-Ukrainian Dictionary – Volume 3 – Page 819

(transfer.: quickly responding to exposure, irritation) sensitive , sensitive; (impressionable) indulgence; (susceptible) sleepiness; ~ 90,792 to any injustice (to any injustice) sensitive to any …

Sosyp Andriyanovich Bakhmut, S. I. Kholovashchuk OO Potebni, 1981

4

Semantic studies on “syntactic derivation”: Monograph

1 In a similar way – from the characteristics of the peculiarities of the perception of objects by the sense organs to the characteristic of the type of nervous organization of the personality – the meanings of the adjective sensitive , cf.: 1.’Quick and Easy …

Tashlykova Marina Borisovna, 2013

5

Stoi︠a︡chie kamni: saga ob Ingvilʹde i Khrodmare – Page 81

saga ob Ingvilʹde i Khrodmare Elizabeth Butler. with time, a good deal will come out if he is already so smart at ten years old. – Hurry, bring him here! Sensitive , a black dog with a white chest was barely bigger than a cat,…

Elizaveta Dvoretskaya, 1997

SENSITIVE SPACE Why did the Conqueror of the world snore next to his wife, “ sensitive space”, She slept, wanted to dream, Ah, he, he was becoming an adult. This is how it is always, wishing for inspiration, It is given to someone to see dreams in the world, Males …

Andrey Lobanov, 2015

7

Dictionary of Russian Synonyms – Volume 2 – Page 79

Perceptive – accepting smth. Easily and quickly., word upotr. advantage in combinations sensitive hearing, sensitive ear, sensitive nose; the words subtle and especially isopfenic emphasize the ability to catch the weakest, difficult …

Anastasia Petrovna Evgenieva, Institute of the Russian Language (Academy of Sciences of the USSR), 1971

8

Osip Mandelstam: history and poetics

original gas cao1a, original empty surface.In the poem “Hearing , sensitive …”

Dimitri Segal, 1998

The concepts “sensitive” and “ sensitive ” differ significantly. A sensitive person is one who takes every little thing personally. A sensitive person is constantly suffering, because everything does not go as he would like.

10

Ace of Diamonds

Chapter. 14. SENSITIVE . DREAM. JIGANA. The thief is supposed to sleep sensitively , instantly wake up from the slightest rustle. But in the arms of Maria Kiryan suddenly felt that all his reflexes had completely atrophied. He didn’t sleep , but …

Evgeniy Sukhov, 2015

NEWS WITH THE TERM “CHUTKY”

Shown here is how the national and international press uses the term responsive in the context of the news articles below.

Tver said goodbye to People’s Artist of Russia Alexander …

Brilliant actor and director, sensitive teacher – all these words about the People’s Artist of Russia Alexander Chuikov, who passed away on 23 … “TI @ Tverskoy News Agency, Sep 15”

“ Empathetic and sympathetic”. How smart homes are changing

Today, everyone has a theoretical idea of ​​a managed home or office.But has a smart home become in a decade and a half … “Stroypulse is all about construction, Aug 15”

The first raccoon soldiers began to be trained in the Ukrainian army

… they are joking about this. Raccoons are supposed to be used instead of dogs. It is believed that these animals have the same 90,013 sensitive 90,014 scent. Found a typo? “TV channel REN TV, Aug 15”

Clear Sensitive

RIA Novosti Alexander Konovalov was born into the family of a military sailor, served in the army, entered the law faculty of St. Petersburg University.”Novaya Gazeta, May 15″

Sensitive and vulnerable Lesha is looking for a new family

Seven-year-old Lesha from the Vitebsk orphanage, although he looks tall and developed beyond his years, is a sensitive and a vulnerable boy who really wants to … “TUT.BY, May 15”

Whistler 119ST +: sensitive radar detector

The AUTODEN company, a Whistler distributor, has presented a new Whistler 119ST + radar detector on the Russian market.The device is equipped with … “Computer magazine F1CD, Apr 15”

Scientists in trend

With regard to breakthrough technologies, now the “smart home” is being replaced by the “ sensitive home”. This is the name of the project – the winner of the competition from … “Izvestia, Nov 14”

“He was empathetic , smart and funny”

Surprisingly empathetic , smart and funny, he was a smart journalist for the provincial Krymsk.He was always smiling. Even on the radio it was possible … “Radio Svoboda, Oct 14”

Actors of the BDT: “In Barnaul, there is a very sensitive spectator”

Barnaul, 8 Sept. – Atmosphere. The Bolshoi Drama Theater named after Georgy Tovstonogov continues to be located in the capital of the Altai Territory in … “IA” Atmosphere “, Sep 14”

Julia Kovalchuk announced the release of her debut album

acts as a sound producer.He is a very 90,013 sensitive 90,014 people and a real professional, so I completely trust him. Of course, we do happen … “Hello !, Aug 14”

90,000 Under strict control | OVD-Info

Our situation was such that at the polling stations in the city of Tyumen, people from the “Communists of Russia” were put in, allegedly, with their directions, which provoked the removal of our observers.People were frightened by the police, frightened that they could kill, beat, maim. Therefore, at several polling stations they managed to remove our observers at the time of the counting of votes. At other polling stations, the observers coped with this situation, did not succumb to these provocations, and remained where they were. At one of the polling stations our woman was frightened by a representative of the “Communists of Russia”, she called me and said that she could now be removed for nothing. I decided that I had to go there and find out, to prevent all these actions.Naturally, all this was under the auspices of the authorities, and not just like that someone came. We found an alleged observer there, but he was not an observer, he appeared about thirty minutes before the closure of the site. He did not have an application for consent to the appointment as a member of the commission with an advisory vote, there were no documents according to which he could work at the site according to the law. We asked him to be removed because he was at the site illegally. But the chairman of the commission refused to do so. The commission voted that it should be left.Then they called the police.

I was still an active deputy, so I was not officially detained. Moreover, I was still a candidate for the Regional Duma. But since we arrived at the polling station with the guys – Vladislav Selifanov is a member of the regional election commission with a casting vote, Alexander Kabanov – with an advisory vote – they also had the right to be at this site as a higher commission. And also with us was Maxim Slizhevsky, assistant to the deputy of the State Duma Pavel Dorokhin.But they decided to detain them, so I said that I would go with them and everything would be under my strict control. I really was in the Tyumen city police department, gave evidence, I was interrogated. The guys were also questioned, then they let us go home, until they seem to be called, although they wrote down our coordinates and said that they would call if necessary.

But at least we solved the problem: our observer was no longer touched, she worked on the site.

Dmitry Trunin , candidate for deputy of the State Duma in the Dmitrovsky district of the Moscow region, talks about the attack at the territorial election commission in Khimki:

When counting votes in PECs, many protocols contained arithmetic absurdities, as we pointed out.Members of precinct commissions did not leave with protocols without the approval of the TEC. When we arrived at the TEC, we managed to achieve that in one of the cases the decision of the commission on my complaint was to appoint a recount of ballots. The second observation I made was that the ballots were not sealed. They are supposed to be sealed with such a plastic green thing, which prevents unauthorized persons from accessing the ballots without damaging the seal or the bag itself. These seals should be used to seal all bags with ballots that are transported to the TEC.This was not done in Khimki. We drew attention to this, and I wrote a statement for the police and the TEC to organize the protection of these orphan sacks. Instead, they began to be sealed in our presence, so that it was impossible to say where the ballots were changed and where not. The bags did not even say which PEC belongs to which one.

In response to my remark and a request from the police to respond, members of the TEC began to attack us in order to prevent us from making a video recording of this violation. I gave my phone to a friend, a candidate for the Moscow Regional Duma, Andrei Malygin, he fenced off, defended him, and he filmed it all.Our footage shows how Aleksey Dmitriev, a candidate for the council of deputies of Khimki, is knocked out of our camera, wringing his hand. Then a member of the commission knocked out the camera of another of our activists. After that, the police began to threaten us with administrative and criminal proceedings. The member of the TEC, whom we caught in falsification, scratched his cheek.

The chairman of the precinct election commission and the police officers took us into the room, they even threatened us in an obscene manner that we would be very bad.Then we said that we were going to the court to submit an application, and it was only under this pretext that we were able to leave this territorial election commission and save the videos, which were now made public.