On Valentine’s Day, my husband and I couldn’t get a babysitter so we ended up spending it with our kids and headed to Orlando, Florida for some tourist trap fun. My husband planned on putting the kids to bed early that night to cook a romantic meal (having a chef-husband sure has its perks!) just for the two of us. However, as we lost track of time, I realized that it was already dark in the middle of an amusement park, and I had to leave at 6am in the morning to be at work. The realization of this almost ruined Valentine’s Day. Want to know why?

Because I am an absolute sleep freak. Yes, if I don’t get my 8 hours of sleep each night, Sleeping Beauty turns into the Wicked Witch of the West (no joke). My husband convinced me through guilt that one night of sleep deprivation was worth spending the night with Prince Charming. He was right, it was worth it (you can see the delicious recipe he made me here), but the next day, I literally couldn’t focus on what I was doing and the commute to work was comparable to Allegiant Air’s emergency landings.

Why do I mention this?

Because sleep is important. It’s something kids try to avoid and adults can’t seem to get enough of. It’s also one of the MOST important things you can do for your health (aside from having a happy spouse). Lack of quality sleep has been linked to heart disease, obesity, diabetes, mental problems, and more.

“Sleep is the golden chain that binds health and our bodies together.” —Thomas Dekker

So, how can you get the best of your Zzzz’s?

  1. Kill your TV. Rid your bedroom of TV and turn to the radio for calm, relaxing music. Having a TV in your bedroom is bad news. It keeps you up later, it over stimulates you, and it takes time away from better things like reading, talking to your partner, and sex (which I think we all know leads to much better sleep).
  2. Keep bedtime consistent. Try to stick to the same time each night. You’ll feel much more refreshed if your body can count on the same sleep-wake cycle.
  3. Set a sleep alarm. Like a wake-alarm but in reverse. Trust me, this works! I set mine a half-hour before I want to be in bed so I can finish what I am doing and then get ready for bed. Make sure you have enough time for 7-8 hours of shuteye.
  4. Clear your head. If you have tasks stuck in your head of what you need to do the next day, write them down on paper and put them on your nightstand so you don’t have to remind yourself as you’re trying to fall asleep. The only job in your mind should be to sleep. The rest can wait until tomorrow.
  5. Fix your sleep problems. Averaging ten cups of coffee during the day and wondering why you can’t fall asleep at night? Quit it. Also, you might think that drinking a bunch of booze helps you sleep, but in reality, your brain doesn’t go into the deep sleep modes it needs to in order to restore you.
  6. Power nap. Taking a 10-30 minute power nap during the day can boost your energy and performance. Don’t go past 30 minutes though, or you’ll be left feeling groggy.

 

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How to Trick Your Brain into Making Better Decisions (Backed By Scientific Studies)

What are some tools to use for effective decision making? originally appeared on Quora – the knowledge sharing site where questions are answered by people with unique insights. This answer was shared by Charles Duhigg, staff writer for the New York Times and author of Smarter Faster Better, on Quora:

Here is what scientific studies say will help you make better decisions:

Thinking through various, contradictory possibilities, and then trying to force yourself to figure out which ones are more or less likely, and why. (This is known as probabilistic thinking, and studies show that it significantly increases the quality of people’s decision making.)

Say, for instance, that you are trying to decide whether your group of rebels should attack the Death Star. Seems like an easy decision, right?

After all, the Death Star is filled with jerks, and it has a big glaring weakness (that apparently no architect considered when designing the ship): one well placed shot can blow up the entire thing.

If you are some hillbilly from Tatooine, you’ll charge off into space. You’ll think about this decision in binary terms (“The Empire=bad. The rebels=good. What can go wrong?”)

But, if you are practiced at decision making, you’ll probably do something a bit differently: you’ll sit down with Adm. Ackbar, and you’ll try to envision the dozens of different outcomes that are possible. (“We could get defeated before we make it to the ship. We could make it to the ship and not have enough X-wings.

We could have enough X-wings but then miss the shot. We could make the shot but our intel could be wrong. We could have good intel and make the shot and the Death Star blows up, but our reward is Jar Jar Binks…” You get the point.)

Now, here’s the thing: you aren’t going to be very precise at assigning probabilities to all those possibilities. (“What are the odds that our intel is bad?”) But forcing yourself to think through all the possibilities and then simply TRYING to assign odds will be really helpful in revealing what you do and don’t know.

So, maybe you are pretty certain that your intel is good, and maybe you are pretty certain that, if they can get close to the Death Star, your pilots will hit the target (because, after all, you’ve got the force on your side), but you aren’t particularly certain that you have enough X-wings to make sure that you’ll get close to the Death Star.

Now you know which parts of your plan are weakest, you know what you need to learn more about and what problems you need to solve to increase the odds of success.

Our brains, left to their own devices, prefer to think about choices in binary terms. (And, from an evolutionary standpoint, this is really efficient.)

But to make better decisions, we have to force ourselves to think probabilistically – AND THEN WE NEED TO GET COMFORTABLE WITH THE FACT THAT PROBABILISTIC THINKING TENDS TO REVEAL HOW MUCH WE DON’T KNOW.

It is scary to confront uncertainty. It can make you crazy and anxious. That’s why it is so much easier to look at choices as binary options (“I’ll either succeed or fail”) or deterministic outcomes (“I ended up married to her because she was my soulmate.”)

But if you genuinely want to make better decisions, you have to fight that instinct, and make yourself think about multiple possibilities – both the good and the bad – and be really honest with yourself about what you do and don’t know (and what is knowable and unknowable.)

And then you have to take a leap, and make a decision, and see it as  an experiment that gives you data, rather than a success or failure that you should congratulate yourself on/beat yourself up about.

Because, unfortunately, the force doesn’t really exist. But probabilities do.

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