понедельник, 22 апреля 2013 г.
Can you train yourself to get by on less sleep?
21 March 2013
Margaret Thatcher did it. So did Salvador Dali. They survived the day with only a few hours of sleep. The question is whether you can force yourself to do the same.
We waste a third of our lives sleeping – or that’s how some people see it. When there doesn’t seem to be enough hours in the day, you yearn to be like the former British Prime Minister Margaret Thatcher, who was said to get by on just four hours sleep a night, or the artist Salvador Dali who wasted as little time as possible slumbering.
There is a quite a range in the number of hours we like to sleep. As Jim Horne writes in Sleepfaring, 80% of us manage between six and nine hours a night; the other 20% sleep more or less than this. But how easy is it to change your regular schedule? If you force yourself to get out of bed a couple of hours early every day will your body eventually become accustomed to it? Sadly not.
There is plenty of evidence that a lack of sleep has an adverse effect. We do not simply adjust to it – in the short-term it reduces our concentration, and if it’s extreme it makes us confused and distressed, and turns us into such poor drivers that it’s the equivalent of being drunk. The long-term effects are even more worrying. Repeatedly getting less sleep than you need over the course of decades is associated with an increased risk of obesity, diabetes, high blood pressure and cardiovascular disease.
But what about those people who do happily appear to manage on fewer hours than the rest of us? Why does it not seem to make them ill?
Firstly, you can console yourself with the fact that there are plenty of myths about people’s bold claims. Napoleon allegedly said that sleep was only for weaklings, but in fact he got plenty of shut-eye.
But there are a few very rare individuals who can manage with only five hours sleep a night without experiencing deleterious effects. They are sometimes known as the “sleepless elite”. In 2009, a team led by geneticist Ying-Hui Fu at the University of California San Francisco discovered a mother and daughter who went to bed very late, yet were up bright and early every morning. Even when they had the chance to have a lie-in at the weekend (a tell-tale sign that you are sleep-deprived) they didn’t take it.
Tests revealed that both mother and daughter carried a mutation of a gene called hDEC2. When the researchers tweaked the same gene in mice and in flies, they found that they also began to sleep less – and when mice were deprived of sleep they didn’t seem to need as much sleep in order to catch up again. This demonstrates that genetics play at least some part in your need for sleep; unfortunately the sleepless elites’ enviable state of affairs isn’t available to rest of us, because at the moment we are stuck with the genes we have (that’s my excuse anyway).
But while it might not be possible to train yourself to sleep less, researchers working with the military have found that you can bank sleep beforehand if you plan well in advance. At the Walter Reed Army Institute of Research they had people go to bed a couple of hours earlier than usual every night for a week. When they were subsequently deprived of sleep they didn’t suffer as much as the people who hadn’t had the chance to bank sleep in advance.
This does involve a lot of effort, so in general what you need to do is work out your personal sleep requirement and then try to stick to it. In his book Counting Sheep Paul Martin describes a method of working this out. You probably need to do it while you’re on holiday because you need to wake up naturally, rather than rely on an alarm clock. Every night for two weeks you go to bed at the same time and see what time you wake up by yourself next morning. For the first few nights you might well be catching up on missed sleep, but after that the time you wake up gives an indication of the length of your ideal night’s sleep.
You might be disappointed to find you need more sleep than you’d hoped, but don’t see it as a waste. This is time spent valuably allowing your body and mind to function at their best during waking hours. It may use up a third of your life, but it makes the other two thirds so much better. The politician whose sleep patterns inspire me isn’t Margaret Thatcher, but Winston Churchill. He disliked getting out of bed so much that he stayed there working all morning, even receiving visitors in his bedroom.
Interviewing James Cameron
Vocabulary:
1) the Niagara Falls – Ниагарский водопад
2) a muse - муза
3) to be handed to smb. – быть переданным кому-то
4)a work ethic – трудовая этика
5) Showmanship – искусство организации
публичных зрелищ
6) a
misfit
- неудачник
7) to botch smth up – портить что-либо
8) to reconcile – примирять что-то с чем-то
9) visual art medium – средство передачи визуального
искусства
10) set – (зд.) декорации
11) to make tangible – делать осязаемым
12) the Abyss – Бездна
13) live in smb` shoes
- жить в чьей-то шкуре
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Questions:
1. Did
you think of yourself as different from other kids? Were you a gifted child?
2. How would you explain
to somebody who knows nothing about what you do, what is it that's so exciting
to you about doing it?
3. When did you first know what it
was that you wanted to do with your life?
4. What was your
childhood like?
5. How would you characterize your contribution,
your achievement in the field of film making?
6. Were there any teachers who had
a big influence on you?
7. What finally
attracted you to film?
Human Values
Values
Our values are our principles,
our guides. Values are our codes of internal conduct, the principles upon which
we run our lives and make our decisions. Our first values are given to us by
our parents, and these are added to by those values given to us by our peers,
our teachers, the wider community. Our moral values are often sourced from our
faith systems. It is from these that we select the principles which rule our
lives and our behaviors.
Our values often include
universal principles such as truthfulness, honesty, fairness, justice, honor,
etc. These principles are often essential for our personal and social survival.
Putting things back to front, we can often work out what values are present
when we analyze either ourselves or others, for behavior reveals choices, and
choices are based on our values. We always choose what is best for us, and best
for others. We do this when we are being selfless, putting the good of all
first, ahead of our own wishes and desires. This is how social values come into
existence and are known.
Our brains are hard-wired to seek
the Truth. No matter what blueprints are laid down by our families, education
and work, we are seekers of ultimate truth. What words we put on this varies in
time and place, culture and society, but we are all seekers of peace and truth.
In saying this, we are not saying we are seekers of pleasure and comfort; we
are not creatures who seek to reduce others or life to units of rest, pleasure
or satisfaction. Ultimate universal concepts drive our lives to discover and
embody those concepts within ourselves.
Human Values
What are Human Values? Human Values are those
universal concepts, drivers of action which are found in all cultures, all
societies, all times and in all places where human beings eke out their lives.
The five human values, which can be found in all cultures, all societies and in
all religions, are Truth, Right Conduct, Love, Peace and Non-Violence. These
values are eternal; they are eternal essences, which elevate human life to its highest
expression, its highest capacity.
Human values have an inherent energy and
dynamism. Human values do not follow the laws of physical science. They cannot
be depleted. Normally, when we spend energy our resources we become drained of
energy to the extent of our expenditure. But human values multiply as they are
applied, used, expressed and acted out. They benefit both the giver and
the recipient.
So we can understand that human
values have an inherent energy that gathers strength and multiplies as they are
used. We can use the metaphor of opening a bank account, a credit of energy
which is built up, establishing a wealth of energy within, upon which we can
make withdrawals at any time. The fruit of these withdrawals is that they
attract more energy as they are spent!
We could call this our values
bank, which also attracts deposits in our character bank. Values are present
and quickly identified when we act with unity between what we think, say and
do. That unity, of thought, word and deed is called integrity.
Human values do not follow the
inverse square law. They do not undergo diminution with time and space. A good
action performed today remains a good action forever.
There is an overlap between
behavior and values; behavior is always based on choices; choices are based on
values; i.e., guides to action and behavior. Values are dynamic and fluid; they
are not discrete units, they are multi layered, multi-contextual, muti-faceted.
The do not have rigid boundaries and apply across all compartments of behavior,
choice and motivation. Values are also linked to emotion; e-motion is simply
the energy, the outward going momentum of the mind expressed as feeling and
action.
So before we go analyzing
behavior and attributing motives and choices, we know that action and behavior
are based on thoughts, which express wants and desires. Values are a dynamic
force that operate on the ego, mind and will, enabling connectivity to
intellect, conscience, discrimination; values empower the reflection between
the impermanent and permanent aspects of action and behavior, reality and
desire, want and choice. Thus, human values have an inherent dynamism which
carries the human being forward through all the domains of the person to the
exercise and application of knowledge, skill, balance, insight and identity.
So we may conclude that human
values are eternal essences empowering, driving, charging and informing human
activity which sustain and uplift both the individual and the society.
Tolerance
What is Tolerance?
Tolerance is the appreciation of diversity
and the ability to live and let others live. It is the ability to exercise a
fair and objective attitude towards those whose opinions, practices, religion,
nationality and so on differ from one's own.
As William Ury notes, "tolerance is not just agreeing with one
another or remaining indifferent in the face of injustice, but rather showing
respect for the essential humanity in every person."Intolerance is the failure to appreciate and respect the practices, opinions and beliefs of another group. For instance, there is a high degree of intolerance between Israeli Jews and Palestinians who are at odds over issues of identity, security, self-determination, statehood, the right of return for refugees, the status of
Why Does Tolerance Matter?
At a recent conference on multiculturalism
in the Though tolerance may seem an impossible exercise in certain situations -- as illustrated by Hobbes in the introductory caption to this essay -- being tolerant nonetheless remains key to easing hostile tensions between groups and to helping communities move past intractable conflict. That is because tolerance is integral to different groups relating to one another in a respectful and understanding way. In cases where communities have been deeply entrenched in violent conflict, being tolerant helps the affected groups endure the pain of the past and resolve their differences. In
The Origins of Intolerance
In situations where conditions are
economically depressed and politically charged, groups and individuals may find
it hard to tolerate those that are different from them or have caused them
harm. In such cases, discrimination, dehumanization, repression, and violence
may occur. This can be seen in the context of Kosovo, where Kosovar Alabanians,
grappling with poverty and unemployment, needed a scapegoat, and supported an
aggressive Serbian attack against neighboring Bosnian Muslim and Croatian
neighbors.
The Consequences of Intolerance
Intolerance will
drive groups apart, creating a sense of permanent separation between them. For
example, though the laws of apartheid in South Africa
How is Intolerance Perpetuated?
Between Individuals: In the absence of their own
experiences, individuals base their impressions and opinions of one another on
assumptions. These assumptions can be influenced by the positive or negative
beliefs of those who are either closest or most influential in their lives,
including parents or other family members, colleagues, educators, and/or role
models.
In the Media: Individual attitudes are
influenced by the images of other groups in the media and the press. For
instance, many Serbian communities believed that the western media portrayed a
negative image of the Serbian people during the NATO bombing in Kosovo and Serbia Serbia Australia
In Education: There exists school curriculum
and educational literature that provide biased and/or negative historical
accounts of world cultures. Education or schooling based on myths can demonize
and dehumanize other cultures rather than
promote cultural understanding and a tolerance for diversity and differences.
What Can Be Done to Deal with Intolerance?
To encourage
tolerance, parties to a conflict and third parties must remind themselves and
others that tolerating tolerance is preferable to tolerating intolerance.
Following are some useful strategies that may be used as tools to promote
tolerance.
Inter-Group Contact: There is evidence that casual
inter-group contact does not necessarily reduce inter-group tensions, and may
in fact exacerbate existing animosities. However, through intimate inter-group
contact, groups will base their opinions of one another on personal
experiences, which can reduce prejudices. Intimate inter-group contact
should be sustained over a week or longer in order for it to be effective.
In Dialogue: To enhance communication between both sides, dialogue
mechanisms such asdialogue groups or problem solving workshops provide
opportunities for both sides to express their needs and interests. In such
cases, actors engaged in the workshops or similar forums feel their concerns
have been heard and recognized. Restorative
justice programs such as victim-offender mediation provide
this kind of opportunity. For instance, through victim-offender mediation,
victims can ask for an apology from the offender.
What Individuals Can Do
Individuals should
continually focus on being tolerant of others in their daily lives. This
involves consciously challenging the stereotypes and assumptions that they
typically encounter in making decisions about others and/or working with others
either in a social or a professional environment.
What the Media Can Do
The media should use positive images to
promote understanding and cultural sensitivity. The more groups and individuals
are exposed to positive media messages about other cultures, the less they are
likely to find faults with one another -- particularly those communities who
have little access to the outside world and are susceptible to what the media
tells them. See the section on stereotypes in this volume to learn more about how
the media perpetuate negative images of different groups.
What the Educational System Can Do
Educators are
instrumental in promoting tolerance and peaceful coexistence. For instance, schools that
create a tolerant environment help young people respect and understand
different cultures. In Israel
What Other Third Parties Can Do
Conflict
transformation NGOs (non-governmental
organizations) and other actors in the field of peacebuilding can offer mechanisms such as
trainings to help parties to a conflict communicate with one another. For
instance, several organizations have launched a series of projects in Macedonia
that aim to reduce tensions between the country's Albanian, Romani and
Macedonian populations, including activities that promote democracy, ethnic
tolerance, and respect for human rights.
International
organizations need to find ways to enshrine the principles of tolerance in
policy. For instance, the United Nations has already created The Declaration of
Moral Principles on Tolerance, adopted and signed in Paris by UNESCO's 185
member states on Nov. 16, 1995, which qualifies tolerance as a moral,
political, and legal requirement for individuals, groups, and states.
Governments also
should aim to institutionalize policies of tolerance. For example, in South
Africa, the Education Ministry has advocated the integration of a public school
tolerance curriculum into the classroom; the curriculum promotes a holistic approach to
learning. The United
States government has recognized one week a year as international education
week, encouraging schools, organizations, institutions, and individuals to
engage in projects and exchanges to heighten global awareness of cultural
differences.
The Diaspora
community can also play an important role in promoting and sustaining
tolerance. They can provide resources to ease tensions and affect institutional
policies in a positive way. For example, Jewish, Irish, and Islamic communities
have contributed to the peacebuilding effort within their places of origin from
their places of residence in the United States .
Vocabulary (Environmantal Protection)
Acid rain - кислотные
дожди
Be threatened
with extinction - быть под угрозой вымирания
Biosphere - биосфера
By-product - побочный
продукт
Carbon dioxide/ CO2 - углекислый
газ/двуокись углерода
Chop down - срубать, вырубать
Conservation of natural
resources - охрана природных ресурсов
Deforestation - обезлесение
Depletion - истощение
Desertification - опустынивание
Drought - засуха
Dump - свалка
Dumping - захоронение,
дампинг
Earthquake - землетрясение
Ecosystem - экосистема
Effluent - сточные воды
Emissions - выходы/выбросы
Endangered species - исчезающий вид
Environmental emergency - чрезвычайная экологическая ситуация
Environmental protection - охрана окружающей среды
Fertilizer - удобрение
Flooding - наводнение
Fossil fuel - ископаемое
топливо
Fume - дым, выхлоп
Green belt - полоса зеленых
насаждений
Greenhouse effect - парниковый
эффект
Habitat - место, среда
обитания
Hazardous wastes - опасные отходы
Hurricane - ураган
Incineration - сжигание отходов
Landfill - свалка мусора
Maximum allowable emissions - предельно допустимые выбросы
Negligence - халатность
Oil slick - нефтяная пленка (на воде)
Ozone depleting substances (ODS) - озоноразрушающие вещества
Ozone hole - озоновая дыра
Ozone layer - озоновый слой
Permafrost - вечная
мерзлота
Pesticide - пестицид
Poacher - браконьер
Pollutant - загрязняющее
вещество
Preserve, sanctuary - заповедник
Prey upon - охотиться
Quality Assurance/ Quality Control (QA/QC) - обеспечение качества/контроль качества
Radioactive wastes - радиоактивные
отходы
Recycling - вторичное
использование, переработка, рециркуляция
Reduce the threat - снижать угрозу
Renewable energy - возобновляемая
энергия
Reservoir - водоем
Runoff - сток, отвод
Sediment, precipitation - осадки
Seismic sea wave/tsunami - цунами
Sewage - стоки,
нечистоты
Sewage system - система
очистки сточных вод
Sludge, slurry - осадок, ил,
шлак
Timber - лесоматериалы
Toxic substance - токсическое
вещество
Unrenewable resources - невозобновляемые ресурсы
Volcano eruption - извержение вулкана
Wastes - отходы
Water quality criteria - критерии качества воды
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