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Visualizing the World’s Sleeping Habits

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Visualizing the World's Sleeping Habits

Visualizing the World’s Sleeping Habits

Sleep quality, patterns, and duration may vary among countries, but one thing’s clear─people still aren’t getting enough sleep. While some people can function on a few hours, others find themselves reaching for that second cup of morning coffee instead of getting those extra Z’s.

Today’s graphic comes from Raconteur and highlights some startling takeaways from the 2019 Philips Global Sleep Survey, answered by over 11,000 adults from 12 countries.

Let’s settle in to discover what impacts our sleeping habits, also known as sleep hygiene, and what helps people sleep better and longer.

Why Sleep Is Important

Roughly 62% of adults worldwide feel that they don’t sleep well when they go to bed. Losing just one or two hours of sleep per night can have the same impact on motor and cognitive functions as going without sleep for a full day or two.

Experts have long emphasized that developing good sleeping habits can help to maintain our physical, mental, and emotional well-being. Ongoing sleep deprivation can also cause severe, long-term health conditions:

  • Heart disease and heart failure
  • Weak immune system
  • High blood pressure
  • Kidney disease
  • Depression
  • Diabetes
  • Obesity

Drowsiness has been a significant factor in roughly 100,000 car accidents every year, causing an estimated 1,500 deaths. Sleep deficiency has also been linked to a number of disasters, such as airplane and boat accidents, and even nuclear reactor meltdowns.

The Science of Sleep

The human body follows the circadian rhythm─a 24-hour repeating rhythm that operates as an internal clock. This clock is controlled by two things: external cues such as light and darkness, and internal compounds that trigger and maintain our sleep.

These chemicals work together to keep our sleep/wake cycles in harmony.

  • Adenosine: slowly builds the desire for sleep throughout the day
  • Melatonin: produces drowsy feelings that signal your body is now ready for sleep
  • Cortisol: naturally triggers your body to wake up

While sleep duration can vary greatly around the world, most adults are still not getting enough shut-eye. The average person gets 6.8 hours of sleep on a weeknight, which is significantly lower than the recommended 8 hours.

One company in the UK has even developed a real-time map of social media posts from people who say they can’t fall or stay asleep.

What Prevents Better Sleep?

People can suffer from a lack of sleep for many reasons─below are the top six culprits.

  1. Worry and Stress
    Job, family, health, financial, and a myriad of other concerns plague people from all walks of life. Adults living in Canada and Singapore tend to be the most worried.
  2. Environment
    The physical space where you sleep plays a large role in the quality and duration of your sleep. Nearly 35% of adults fall asleep somewhere other than their bed. Interestingly, Chinese adults are the least comfortable when sleeping, while Japanese adults are the most comfortable.
  3. Work and School Schedules
    Hectic careers and heavy school workloads have a direct and lasting impact on sleeping habits. Many forego sleep in favor of completing work, social, and household responsibilities.
  4. Entertainment
    In the age of technology, natural rhythms of daytime and nighttime perception have been skewed, especially from the effects of blue light emitted from our device screens.
  5. Disruptors
    Eating food, or drinking alcohol or caffeine within the last few hours before bedtime can prevent our brains from knowing it’s time to wind down and get ready for sleep. Adults living in the fast-paced developed nations of China, Canada, the United States, and Singapore are the most caffeinated.
  6. Health Conditions
    Over three-quarters of adults experience at least one health condition that impacts sleep. These include insomnia, sleep apnea─which affects roughly 22 million people in the U.S. alone─snoring, restless leg syndrome (RLS), narcolepsy, and chronic pain.

Developing Good Sleeping Habits

Sleep is often the first to be neglected with our hectic schedules. Here are a few ways to practice better habits for a good night’s sleep.

Routine
Wake up and go to bed at the same time each day─even on weekends─to establish a more ingrained rhythm for your body clock and help your brain better prepare for sleep.

Exercise
Pick a time of day that suits your schedule and energy levels, and be sure to stick with it. Exercise helps to balance melatonin and cortisol levels throughout the day.

Light
Get outside often during the day and reduce the time spent outside at night. Limit screen time at least 30-60 minutes before sleep.

Food and Drink
Avoid eating large meals or drinking alcohol or caffeine in the last couple of hours before you go to sleep. Caffeine effects can linger for up to 8 hours, which breaks natural sleep rhythms.

Meditation
Recent studies have shown that mind-body treatments for insomnia such as yoga, tai chi, and meditation had positive impacts on improving sleep quality.

Comfort
Set the bed for success—keep your room cool and dark, buy a high-quality mattress and comfortable bed linens and use a white-noise machine to help you fall asleep.

Sleep is one of the most important aspects of our health; it’s also one of the easiest to neglect. Don’t put yourself into sleep debt─get enough shut-eye to enjoy those sweet dreams.

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Business

Flowchart: Are You Working for a Toxic Boss?

Most people have had bad bosses, but is your boss toxic? This flowchart helps you discover if you have a toxic boss and what to do about it.

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toxic boss

Flowchart: Are You Working for a Toxic Boss?

The experience of less-than-ideal work situations are common, and the global pandemic has likely heightened challenges for bosses and employees alike. How can mediocre or outright hostile leadership impact your ability to work well?

This flowchart from Resume.io helps you figure out if you’ve got a toxic boss weighing you down. It covers seven archetypes of toxic bosses, and how to respond to each one.

The 7 Types of Toxic Bosses

Barbara Kellerman, a professor of public leadership at the Harvard Kennedy School identifies seven types of toxic bosses that can exist.

NumberToxic Boss TypeDescription
#1Incompetent BossUnable or unwilling to do their job well
#2Rigid BossConfuses inflexibility with strength
#3Intemperate BossLacks self-knowledge and self-control
#4Callous BossLacks empathy and kindness
#5Corrupt BossSteals or cheats to promote their own interests
#6Insular BossIs cliquish or unreachable
#7Evil BossCauses pain to further their sense of power and dominance

Some bosses simply don’t have the capacity to do their jobs, which makes it more difficult for their employees. Others can be corrupt or callous, creating a highly unmotivating work environment.

But how many people are in this situation?

To give a few quick examples, around 13% of all employees in Europe work under a toxic boss. In the U.S., a whopping 75% say they have left a job primarily because of a bad boss.

What’s so Bad about a Bad Boss?

Bosses can make or break your job experience. Having a toxic boss can cause your quality of work to suffer, which can then trickle down to impact your overall career.

In fact, Harvard Business Review found that a toxic work environment can lead to decreased motivation and employee disengagement. This has significant knock-on effects such as:

  • 37% higher absenteeism
  • 60% more errors in their work
  • 18% lower productivity

According to the same study, this can cause companies to have 16% lower profitability and a 65% lower share price over time.

The physical side effects are not to be underestimated, either. One Swedish study found that a bad boss who increases your job strain can, in tandem, increase your chance of cardiac arrest by 50%. Additionally, a study out of Stanford found that mismanagement in the American workplace and subsequent stress could potentially be responsible for 120,000 deaths per year.

Tips to Deal with a Toxic Boss

Bad bosses can hurt the company, the overall work environment, and can impact your professional growth and personal health.

So, what can you do about it?

NumberToxic Boss TypeSolution
#1Incompetent BossUse initiative
#2Rigid BossUse the power of persuasion
#3Intemperate BossLook for opportunities
#4Callous BossAsk for a 1-on-1 meeting
#5Corrupt BossFind co-workers who share your concerns
#6Insular BossOffer them opportunities to open up
#7Evil BossTake a stand

Different kinds of bosses require different approaches, and some simply aren’t worth putting up with. For instance, taking initiative with an incompetent boss is one relatively easy solution, but having a 1-on-1 with a callous boss takes more effort. An evil boss requires intervention from HR.

If you don’t have a toxic boss, consider yourself lucky. Here are two ways to keep your working relationship strong:

  • Take initiative
  • Keep up open communication
  • Ask for constant feedback so you know where you stand
  • Under-promise and over-deliver

What Can Bosses Do?

Toxic bosses can have disastrous consequences on employees and companies. According to one Gallup survey, at minimum, 75% of the reasons for voluntary turnover can be influenced by managers.

After looking at some of the ways employees can address toxic bosses, how can bosses ensure their work environment is healthy? Harvard Business Review recommends four main things:

  • Encourage social connections
  • Show empathy
  • Go out of your way to help
  • Encourage employees to talk to you—especially about their problems

The future of work may be changing, with remote work becoming more popular and feasible. This can pose problems in creating a strong work culture.

However, if bosses and employees can work together to foster a positive and healthy work environment, everyone, including the bottom line, will benefit.

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Misc

Figures of Speech: 40 Ways to Improve your Writing

Figures of speech are important literary tools that can help improve your writing. Here are 40 different types, and how to use them.

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Figures of Speech: 40 Ways to Improve your Writing

View the high resolution of this infographic by clicking here.

Figurative speech plays an important role in our ability to communicate with one another. It helps create compelling narratives, and evoke emotion in readers.

With this in mind, this periodic table graphic by Visual Communication Guy groups the 40 different figures of speech into two distinct categories—schemes and tropes.

What’s the difference between the two, and how can they help improve your writing?

Types of Schemes

In linguistics, a scheme is language that plays with sentence structure to make a sentence smoother, or even more persuasive, using syntax, word order, or sounds.

Here are four different ways that schemes fiddle with sentence structure.

Balance

This is especially important when trying to make a sentence smoother. A good example of balance is parallelism, which is when you use the same grammatical form in at least two parts of a sentence.

  • Not parallelism: “She likes reading, writing, and to paint on the weekends.”
  • Parallelism: “She likes reading, writing, and painting on the weekends.”

Word Order

Changing the position of words can have an impact on the way a sentence is understood. For instance, anastrophe is the deliberate reordering of words in a sentence to either emphasize a certain point, or distinguish a character as different.

  • An example of anastrophe: “The greatest teacher, failure is.” -Yoda

Omission and/or Inclusion

Omissions and inclusions are useful in order to build suspense or add emotional expression to text. For example, an ellipsis is a form of punctuation that uses three dots (…) to either replace a word in a sentence or indicate a break in speech or an incomplete thought.

  • Example of an ellipsis: “I was thinking of calling her Susie. Well, at least I was until…never mind. Forget I said anything.”

Repetition

Similar to the other types of schemes, repetition allows you to emphasize a certain point you want the reader to pay attention to, but it’s also used to create rhymes and poetry.

A well-known literary device, alliteration uses the same consonant sound at the start of each word in a sentence. It doesn’t necessarily have to be the same letter, so long as the sound is the same.

  • A popular example is this nursery rhyme: “Peter Piper picked a peck of pickled peppers.”
  • Another example: Phillip’s feet. (different letter, but same sound)

Types of Tropes

While schemes play around with the mechanics of a sentence, tropes stray from the literal or typical meanings to evoke emotion, and keep a reader engaged and interested.

Tropes help create an alternative sense of reality, using these five strategies.

Reference

These are literary devices that help paint a deeper picture of a concept, using a reference to something related, but different.

Metaphors and similes are common examples of references, but a lesser-known type of reference is a synecdoche, which is when a small part of something is used in reference to the thing as a whole.

  • An example of a synecdoche: “Check out my new wheels.” (where wheels refer to a car)

Wordplay & Puns

This type of literary device plays with sounds or meaning to add depth to a sentence. For instance, a syllepsis uses one word to create parallels between two separate thoughts, while an onomatopoeia is a figure of speech that uses words (either real or made-up) or even letters to describe a sound.

  • An example of a syllepsis: “When I address Fred I never have to raise either my voice or my hopes.” – E.B. White
  • An example of an onomatopoeia: “Ding-dong” (the sound of a doorbell)

Substitutions

This is when someone replaces a word or thought with something else. For instance, anthimeria is the use of a word in a grammatical form it’s not generally used in, while periphrasis is when someone intentionally elaborates on a point, instead of expressing it succinctly.

  • An anthimeria: “I could use a good sleep.” (Sleep is normally a verb, but here it’s used as a noun)
  • Example of a periphrasis: Instead of saying, “It’s cold outside.” you say, “The temperature of the atmosphere when I exited my home this morning was quite chilly and exceptionally uncomfortable.”

Overstatement and/or Understatement

These are intentionally exaggerated, or downplayed situations that aren’t meant to be taken literally. A hyperbole is an example of an overstatement, while litotes are the opposite—deliberate understatements.

  • An example of a hyperbole: I’m so hungry, I could eat a horse.
  • While a litotes looks like this: It’s not rocket science.

Inversions

This type of literary technique uses contradictory ideas and indirect questions for dramatic effect, or to emphasize a point. For instance, an oxymoron is when two contradictory words are used back-to-back.

  • An example of an oxymoron: Act natural

Using Figures of Speech to Craft Content

First, let’s just address it…Yes, I did use alliteration in the above header, and yes, now I’m using an ellipsis in this sentence.

Because let’s face it—in the age of information overload, writing articles that are interesting and compelling to readers is a top priority for online content creators. And using figurative language is a good way to keep readers attention.

So, if you’re a content creator yourself (or simply looking to beef up your knowledge on linguistics), hopefully this graphic has helped you on that journey.

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