Power Sleep

"Rest is the basis of dynamic activity. . . . Want to be more creative, loving, and successful? Follow Dr. Maas's powerful practical advice for doing less but accomplishing more." --Harold H. Bloomfield, M.D., author of The Power of 5 and TM "As the world speeds up and shrinks, physical energy and mental activity increase in importance, particularly with the drag of jet travel and 55-plus-hour workweeks. . . . Here is a handbook for successful survival." --William E. Phillips, former chairman and CEO, Ogilvy & Mather Do your eyelids feel heavy during afternoon meetings? Do you use caffeine to stay alert? Need a glass of wine to fall asleep? An alarm to get out of bed? These are all symptoms of sleep deficiency--signals that you are operating below your peak performance and beneath your mental capacity. Despite popular perceptions, sleep is not a luxury--it is a necessity. Over 100 million Americans are sleep-deprived, and make crucial business and personal decisions in an impaired state. In Power Sleep, Dr. James B. Maas, pioneer of sleep research at Cornell University, provides an easy, drug-free way to improve your body and brain for an alert and productive tomorrow. With adequate sleep, your potential is renewed every morning. Dr. Maas has lectured to top corporations around the country and the world on the importance of sleep. He has collected all of his research and time-tested formulas to create a lucid and easy program geared specifically toward helping you achieve peak performance in every aspect of your life. In Power Sleep, you'll find: The golden rules of sleep Twenty great sleep strategies Do's and don'ts of sleeping pills and over-the-counter remedies How to combat travel fatigue, including jet lag and drowsy driving Tips for exhausted parents of newborns, infants, and toddlers How to overcome sleep disorders, including insomnia An important and practical book, Power Sleep will help you get the sleep you need to quickly and dramatically improve your mental and physical well-being.

"Sleep is one of the most important but least understood aspects of our life, wellness, and longevity ... An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now ... neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming"--Amazon.com.

“Why We Sleep is an important and fascinating book…Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.” —Bill Gates A New York Times bestseller and international sensation, this “stimulating and important book” (Financial Times) is a fascinating dive into the purpose and power of slumber. With two appearances on CBS This Morning and Fresh Air's most popular interview of 2017, Matthew Walker has made abundantly clear that sleep is one of the most important but least understood aspects of our life. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when it is absent. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remains more elusive. Within the brain, sleep enriches a diversity of functions, including our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming creates a virtual reality space in which the brain melds past and present knowledge, inspiring creativity. In this “compelling and utterly convincing” (The Sunday Times) book, preeminent neuroscientist and sleep expert Matthew Walker provides a revolutionary exploration of sleep, examining how it affects every aspect of our physical and mental well-being. Charting the most cutting-edge scientific breakthroughs, and marshalling his decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood and energy levels, regulate hormones, prevent cancer, Alzheimer’s and diabetes, slow the effects of aging, and increase longevity. He also provides actionable steps towards getting a better night’s sleep every night. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book. Written with the precision of Atul Gawande, Andrew Solomon, and Sherwin Nuland, it is “recommended for night-table reading in the most pragmatic sense” (The New York Times Book Review).

Proven solutions for a better night's sleep, from the "sleep guru" to elite athletes--rest for success in work, sports, and life One-third of our lives -- that's 3,000 hours a year--is spent trying to sleep. The time we spend in bed shapes our moods, motivation, alertness, decision-making skills, reaction time, creativity . . . in short, our ability to perform, whether at work, at home, or at play. But most of us have disturbed, restless nights, relying on over-stimulation from caffeine and sugar to drag us through the day. The old eight-hour rule just doesn't work, and it's time for a new approach. Endorsed by leading professionals in sports and business, Sleep shares a new program to be your personal best. Nick Littlehales is the leading sport sleep coach to some of the biggest names in the sporting world, including record-breaking cyclists for British Cycling and Team Sky, international soccer teams, NBA and NFL players, and Olympic and Paralympic athletes. Here, he shares his proven strategies for anyone to use. You'll learn how to map your unique sleep cycle, optimize your environment for recovery, and cope with the demands of this fast-paced, tech-driven world. Read Sleep and rest your way to a more confident, successful, and happier you.

Quality sleep is absolutely essential to "charge our batteries" for the rigours of each day. The "reset" qualities of sleep helps the mind to focus, to be more creative and even to not allow the body to put on excess weight...yet so many people don't achieve regular good sleep, and this leaves them feeling groggy, not able to concentrate, not enjoying life to the full and open to all sorts of horrendous chronic ailments and diseases. Millions are addicted to taking sleeping pills that don't provide sleep of any quality, and a daily morning cup of strong coffee is also not the answer. Written by broadcaster Peter Baker, the book is the culmination of intense research into his own sleep problems when filming on location, with virtually every night in a different bed. It's packed with scientific and medical facts and information about why we all need to sleep, and the best ways for achieving this astonishing and almost magical nightly "reset" of our bodies that helps to repair both physical but also mental damage. You'll learn how to work with your body, not against it, and a whole host of different practical techniques for getting to sleep. Also covered in the book are sleep issues as people age, difficult sleeping partners, night shift working, time zone crossing, foods and drink, choosing the right bed and mattress and also the importance of our dreams.

The topic of "Energy Efficiency in Communications and Networks" attracts growing attention due to economical and environmental reasons. The amount of power consumed by information and communication technologies (ICT) is rapidly increasing, as well as the energy bill of service providers. According to a number of studies, ICT alone is responsible for a percentage which varies from 2% to 10% of the world power consumption. Thus, driving rising cost and sustainability concerns about the energy footprint of the IT infrastructure. Energy-efficiency is an aspect that until recently was only considered for battery driven devices. Today we see energy-efficiency becoming a pervasive issue that will need to be considered in all technology areas from device technology to systems management. This book is seeking to provide a compilation of novel research contributions on hardware design, architectures, protocols and algorithms that will improve the energy efficiency of communication devices and networks and lead to a more energy proportional technology infrastructure.

IT Essentials v6 Companion Guide supports the Cisco Networking Academy IT Essentials version 6 course. The course is designed for Cisco Networking Academy students who want to pursue careers in IT and learn how computers work, how to assemble computers, and how to safely and securely troubleshoot hardware and software issues. As CompTIA Approved Quality Content, the course also helps you prepare for the CompTIA A+ certification exams 220-901 and 220-902. Students must pass both exams to earn the CompTIA A+ certification. The features of the Companion Guide are designed to help you study and succeed in this course: Chapter objectives–Review core concepts by answering the focus questions listed at the beginning of each chapter. Key terms–Refer to the updated lists of networking vocabulary introduced, and turn to the highlighted terms in context. Course section numbering–Follow along with the course heading numbers to easily jump online to complete labs, activities, and quizzes referred to within the text. Check Your Understanding Questions and Answer Key–Evaluate your readiness with the updated end-of-chapter questions that match the style of questions you see on the online course quizzes. This icon in the Companion Guide indicates when there is a hands-on Lab to do. All the Labs from the course are compiled and published in the separate book, IT Essentials v6 Lab Manual. Practicing and performing all these tasks will reinforce the concepts and help you become a successful PC technician.

The Definitive Guide to the ARM® Cortex®-M0 and Cortex-M0+ Processors, Second Edition explains the architectures underneath ARM’s Cortex-M0 and Cortex-M0+ processors and their programming techniques. Written by ARM’s Senior Embedded Technology Manager, Joseph Yiu, the book is packed with examples on how to use the features in the Cortex-M0 and Cortex-M0+ processors. It provides detailed information on the instruction set architecture, how to use a number of popular development suites, an overview of the software development flow, and information on how to locate problems in the program code and software porting. This new edition includes the differences between the Cortex-M0 and Cortex-M0+ processors such as architectural features (e.g. unprivileged execution level, vector table relocation), new chapters on low power designs and the Memory Protection Unit (MPU), the benefits of the Cortex-M0+ processor, such as the new single cycle I/O interface, higher energy efficiency, better performance and the Micro Trace Buffer (MTB) feature, updated software development tools, updated Real Time Operating System examples using KeilTM RTX with CMSIS-RTOS APIs, examples of using various Cortex-M0 and Cortex-M0+ based microcontrollers, and much more. Provides detailed information on ARM® Cortex®-M0 and Cortex-M0+ Processors, including their architectures, programming model, instruction set, and interrupt handling Presents detailed information on the differences between the Cortex-M0 and Cortex-M0+ processors Covers software development flow, including examples for various development tools in both C and assembly languages Includes in-depth coverage of design approaches and considerations for developing ultra low power embedded systems, the benchmark for energy efficiency in microcontrollers, and examples of utilizing low power features in microcontrollers

Addresses innovations in technology relating to the energy efficiency of a wide variety of contemporary computer systems and networks With concerns about global energy consumption at an all-time high, improving computer networks energy efficiency is becoming an increasingly important topic. Large-Scale Distributed Systems and Energy Efficiency: A Holistic View addresses innovations in technology relating to the energy efficiency of a wide variety of contemporary computer systems and networks. After an introductory overview of the energy demands of current Information and Communications Technology (ICT), individual chapters offer in-depth analyses of such topics as cloud computing, green networking (both wired and wireless), mobile computing, power modeling, the rise of green data centers and high-performance computing, resource allocation, and energy efficiency in peer-to-peer (P2P) computing networks. Discusses measurement and modeling of the energy consumption method Includes methods for energy consumption reduction in diverse computing environments Features a variety of case studies and examples of energy reduction and assessment Timely and important, Large-Scale Distributed Systems and Energy Efficiency is an invaluable resource for ways of increasing the energy efficiency of computing systems and networks while simultaneously reducing the carbon footprint.

This book introduces the state-of-the-art in research in parallel and distributed embedded systems, which have been enabled by developments in silicon technology, micro-electro-mechanical systems (MEMS), wireless communications, computer networking, and digital electronics. These systems have diverse applications in domains including military and defense, medical, automotive, and unmanned autonomous vehicles. The emphasis of the book is on the modeling and optimization of emerging parallel and distributed embedded systems in relation to the three key design metrics of performance, power and dependability. Key features: Includes an embedded wireless sensor networks case study to help illustrate the modeling and optimization of distributed embedded systems. Provides an analysis of multi-core/many-core based embedded systems to explain the modeling and optimization of parallel embedded systems. Features an application metrics estimation model; Markov modeling for fault tolerance and analysis; and queueing theoretic modeling for performance evaluation. Discusses optimization approaches for distributed wireless sensor networks; high-performance and energy-efficient techniques at the architecture, middleware and software levels for parallel multicore-based embedded systems; and dynamic optimization methodologies. Highlights research challenges and future research directions. The book is primarily aimed at researchers in embedded systems; however, it will also serve as an invaluable reference to senior undergraduate and graduate students with an interest in embedded systems research.