Sleep is an important part of our lives. We are supposed to be spending a third of our lives asleep, but not everyone is making that happen. Lack of sleep can result in a lot of different problems, including an increased risk in type II diabetes, heart disease, mental health issues, as well as a decreased immune system. It’s a stressful time right now, and more people than ever are having trouble catching the appropriate amount of Zzzs. How can we overcome stress and ensure we are getting the rest our bodies and minds need?
The Importance Of Sleep On Health
Six in ten of the leading causes of death in the United States have been linked to a lack of sleep. Most people know they are supposed to get eight hours of sleep a night, but only a few actually do. Some people fool themselves into believing they can get by on six hours of sleep or less. Others are so busy with life and work, particularly those who have multiple jobs, that they aren’t able to make the time they need to get adequate rest.
The result of not getting enough rest hinges on cortisol and melatonin levels. These are the hormones that regulate our sleep and wake cycles. When you first wake up in the morning your cortisol levels are higher and your melatonin levels are lower. You’ll have higher blood pressure and lower inflammation and you will feel awake and alert.
As the day wears on your melatonin levels rise and your cortisol levels drop, and right before your typical bedtime is one of the highest levels of melatonin you will have all day. Your blood pressure drops and your inflammation levels rise and you begin to feel drowsy and ready for bed.
During sleep your body is in a rest and repair state. Cytokines are released in order to regulate both innate and adaptive immunity. White blood cells accumulate and fight off the antigens trapped in your lymphatic system.
When people don’t get enough sleep, though, these normal functions aren’t taking place. Too little sleep causes cortisol to build, causing you to live in a perpetual state of stress, which wears down your immune system. This causes your inflammatory processes to kick into overdrive, which lowers cytokine production among other issues. Over time, too much cortisol can lead to increased problems with sleeplessness and daytime fatigue, issues with memory and focus, and decreased immunity.
How To Get Better Sleep Starting Tonight
Maintaining a routine is the most important thing when it comes to getting more and better sleep. Keep a regular schedule. Wake up at the same time every day, regardless of what day of the week it is. Go to bed at the same time every day for the same reason. This gives your body a chance to know what to expect so your hormones can do what they need to do. Keeping your body guessing disrupts your cortisol levels and melatonin levels, so your sleep and wake cycles won’t come naturally.
Manage light levels and other comfort factors in your bedroom. Use light blocking shades if you work during the night and sleep during the day or if there are any lights outside your bedroom window. Stop using screens and anything else that emits blue light at least an hour before bedtime. Try to keep the temperature in your room cool, use a white noise machine if there are any distracting noises, and ensure your bedding is clean and comfortable.
If you still can’t sleep:
- Make sure you aren’t sabotaging yourself by taking naps during the day.
- Take an honest look at your caffeine intake – are you getting too much or not cutting it off early enough in the day?
- Don’t try to keep trying. Get up and read for a while and try again later.
If you are waking up frequently because of nightmares, you’re not alone. Increased stress has been shown to impact quality of sleep and lead to higher levels of negative content in dreams. Oftentimes, dreams during times of stress and trauma are more vivid and more memorable, which can make you feel as though you haven’t slept at all.
It’s time to harness the power of sleep. Learn more from the infographic below.
Source: Online Mattress Review
E-commerce giant Flipkart is planning to launch a hyperlocal service that would enable customers to buy items from local stores and have those delivered to them in an hour and a half or less. Yatra, an online travel and hotel ticketing service, is exploring a new business line altogether: Supplying office accessories.
Flipkart and Yatra are not the only firms eyeing new business categories. Dozens of firms in the country have branched out by launching new services in recent weeks, in part to offset the disruption the COVID-19 epidemic has caused to their core offerings.
Swiggy and Zomato, the nation’s largest food delivery startups, began delivering alcohol in select parts of the country last month. The move came weeks after the two firms, both of which are seeing fewer orders and had to let go hundreds of employees, started accepting orders for grocery items in a move that challenged existing online market leaders BigBasket and Grofers.
Udaan, a business-to-business marketplace, recently started to accept bulk orders from some housing societies and is exploring more opportunities in the business-to-commerce space, the startup told TechCrunch.
These shifts came shortly after New Delhi announced a nationwide lockdown to contain the spread of the coronavirus. The lockdown meant that all public places including movie theaters, shopping malls, schools, and public transport were suspended.
Instead of temporarily halting their businesses altogether, as many have done in other markets, scores of startups in India have explored ways to make the most out of the current unfortunate spell.
“This pandemic has given an opportunity to the Indian tech startup ecosystem to have a harder look at the unit-economics of their businesses and become more capital efficient in the shorter and longer-term,” Puneet Kumar, a growth investor in Indian startup ecosystem, told TechCrunch in an interview.
Of the few things most Indian state governments have agreed should remain open include grocery shops, and online delivery services for grocery and food.
People buy groceries at a supermarket during the first day of the 21-day government-imposed nationwide lockdown as a preventive measure against the spread of the COVID-19 coronavirus, in Bangalore on March 25, 2020. (Photo by MANJUNATH KIRAN/AFP via Getty Images)
E-commerce firms Snapdeal and DealShare began grocery delivery service in late March. The move was soon followed by social-commerce startup Meesho, fitness startup Curefit, and BharatPe, which is best known for facilitating mobile payments between merchants and users.
Meesho’s attempt is still in the pilot stage, said Vidit Aatrey, the Facebook-backed startup’s co-founder and chief executive. “We started grocery during the lockdown to give some income opportunities to our sellers and so far it has shown good response. So we are continuing the pilot even after lockdown has lifted,” he said.
ClubFactory, best known for selling low-cost beauty items, has also started to deliver grocery products, and so has NoBroker, a Bangalore-based startup that connects apartment seekers with property owners. And MakeMyTrip, a giant that provides solutions to book flight and hotel tickets, has entered the food delivery market.
Another such giant, BookMyShow, which sells movie tickets, has in recent weeks rushed to support online events, helping comedians and other artists sell tickets online. The Mumbai-headquartered firm plans to make further inroads around this business idea in the coming days.
For some startups, the pandemic has resulted in accelerating the launch of their product cycles. CRED, a Bangalore-based startup that is attempting to help Indians improve their financial behavior by paying their credit card bill on time, launched an instant credit line and apartment rental services.
Kunal Shah, the founder and chief executive of CRED, said the startup “fast-tracked the launch” of these two products as they could prove immensely useful in the current environment.
For a handful of startups, the pandemic has meant accelerated growth. Unacademy, a Facebook-backed online learning startup, has seen its user base and subscribers count surge in recent months and told TechCrunch that it is in the process of more than doubling the number of exam preparation courses it offers on its platform in the next two months.
Since March, the number of users who access the online learning service each day has surged to 700,000. “We have also seen a 200% increase in viewers per week for the free live classes offered on the platform. Additionally there has been a 50% increase in paid subscribers and over 50% increase in average watchtime per day among our subscribers,” a spokesperson said.
As with online learning firms, firms operating on-demand video streaming services have also seen a significant rise in the number of users they serve. Zee5, which has amassed over 80 million users, told TechCrunch last week that in a month it will introduce a new category in its app that would curate short-form videos produced and submitted by users. The firm said the feature would look very similar to TikTok.
The pandemic “has also accelerated the adoption of online services in India across all demographics. Many who would not have considered buying goods and services online are starting to adopt the online platforms for basic necessities at a faster pace,” said venture capitalist Kumar.
“As far as expansion into adjacent categories is concerned, some of this was a natural progression and startups were slowly moving in that direction anyway. The pandemic has forced people to get there faster.”
Roosh, a Mumbai-based game developing firm founded by several industry veterans, launched a new app ahead of schedule that allows social influencers to promote games on platforms such as Instagram and TikTok, Deepak Ail, co-founder and chief executive of Roosh, told TechCrunch.
ShareChat, a Twitter-backed social network, recently acquired a startup called Elanic to explore opportunities in social-commerce. OkCredit, a bookkeeping service for merchants, has been exploring ways to allow users to purchase items from neighborhood stores.
And NowFloats, a Mumbai-based SaaS startup that helps businesses and individuals build an online presence without any web developing skills, is on-boarding doctors to help people consult with medical professionals.
Startups are not the only businesses that have scrambled to eye new categories. Established firms such as Carnival Group, which is India’s third-largest multiplex theatre chain, said it is foraying into cloud kitchen business.
Amazon, which competes with Walmart’s Flipkart in India, has also secured approval from West Bengal to deliver alcohol in the nation’s fourth most populated state. The e-commerce giant is also exploring ways to work with mom and pop stores that dot tens of thousands of cities and towns of India.
Last week, the American giant launched “Smart Stores” that allows shoppers to walk to a participating physical store, scan a QR code, and pick and purchase items through the Amazon app. The firm, which is supplying these mom and pop stores with software and QR code, said more than 10,000 shops are participating in the Smart Stores program.
In the last episode of Josh Gad’s Reunited Apart for a while, the host and superfan brought together the cast of Ferris Bueller’s Day Off, arguably the quintessential ’80s movie. Matthew Broderick, Alan Ruck, Mia Sara, and Jennifer Grey joined Gad over video call for a chat about their memories of the shoot, as did Lyman Ward and Cindy Pickett (who played Ferris’ parents) and Ben Stein, the economist and occasional actor responsible for “Bueller?… Bueller?… Bueller?” (He can also still do that improvised monologue about the Hawley-Smoot tariffs, and it’s still super boring.)
Gad also brought in Jake Gyllenhaal to quiz the cast on some seriously obscure Ferris trivia, and High School Musical director Kenny Ortega to talk about the one-take perfection and joyous legacy of the parade scene, which he choreographed. Read more…