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health

Counting sleep is a thing of the past.

If you’re having trouble catching those elusive zzz’s, you are not alone. Roughly 1 in 3 adults worldwide have insomnia , which we know can lead to a whole slew of things that negatively impact our health. Which is probably why social media is full of various hacks the promise a better night’s sleep .

Recently Denver-based board-certified dermatologist Dr. Scott Walter made a video touting the efficacy and benefits of “cognitive shuffling,” which he said was an “absolute game changer” for his own sleep schedule.

In the clip, Dr. Walter described cognitive shuffling as “a way to rearrange or reorganize your thoughts similar to shuffling a deck of cards — basically, distracting your mind from conscious thought patterns that may keep you awake.”

The “simple mental exercise” can be done in a number of ways.


“One is just thinking of random words or objects that have nothing to do with each other,” Walter said. “For example, cow, leaf, sandwich, butter, liver, things like that — just random words that make no sense.” Apparently there’s even an app out there called MySleepButton that will feed you random words to form a picture in your mind.

Alternatively, if you “don’t like random,” you could also pick a letter of the alphabet, and start counting your heartbeat. After every eight beats, you’ll think of a word that begins with that letter.

@denverskindoc Stitch w/ @sidneyraz say goodbye to the Sunday Scaries and fall asleep quickly with this doctor approved sleep hack! #sleephack   #todayilearned   #wishiknew   #howtofallasleepfaster   #cognitiveshuffling   #cognitiveshuffle   #sleephelp   #doctor   #medicine   #sleep   #sundayscaries   #doctorhack   #fallingasleep   #anxiety   ♬ original sound - Dr. Scott Walter | Derm

Walter went on to explain that cognitive shuffling is so effective because in addition to distracting your brain, it ““mimics what are called microdreams , which occur during the transition to sleep, [letting] your brain know, hey, it’s safe to fall asleep.”

Pasha Marlowe, MFT , who also improved her sleep routine with cognitive shuffling, posted her own TikTok claiming that it “interrupts the processes of memory, scheduling and problem solving.

She also explained a slightly different process, saying you could take a word and think of as many words as you can that also begin with the same letters in your chosen word. Her example was the word “PUMPKIN,” and beings listing out “prince, pie, peanut butter, product,” and so on. Then she might go onto the letter “U” and start naming things that start with that letter…you get the idea. Multiple   resources recommend following this particular strategy.

Luc Beaudoin, cognitive scientists and creator of MySleepButton, told The Guardian that the hack is superior to the traditional insomnia-busting tactics like counting sleep because the former are so “boring” that virtually any other thought, including worries, will be perceived by the brain as “more compelling.”

But with cognitive shuffling, there’s enough gameplay and “nonsense” involved to distract our hypervigilant cortex from perceiving potential threats just long enough for us to drift off.

Cognitive shuffling isn’t without its limitations. The MySleepButton site says that this method is not effective under the follow conditions:

  • You are too tired to conjure up words, but not drowsy enough to fall asleep. (For example, when you wake up in the middle of the night.)
  • You don’t like to think deliberately when you are trying to fall asleep.
  • You find it difficult to come up with words that start with a given letter, despite practice.
  • You find spelling tedious.

For these instances, the site says you can lay back while MySleepButton does the work for you. Or, you could try a few other proven hacks, found here and here .

Dr. Alicia Jeffrey-Thomas teaches you how to pee.

A pelvic floor doctor from Boston, Massachusetts, has caused a stir by explaining that something we all thought was good for our health can cause real problems. In a video that has more than 5.8 million views on TikTok, Dr. Alicia Jeffrey-Thomas says we shouldn’t go pee “just in case.”

How could this be? The moment we all learned to control our bladders we were also taught to pee before going on a car trip, sitting down to watch a movie or playing sports.

The doctor posted the video as a response to TikTok user Sidneyraz, who made a video urging people to go to the bathroom whenever they get the chance. Sidneyraz is known for posting videos about things he didn’t learn until his 30s . "If you think to yourself, 'I don't have to go,' go." SidneyRaz says in the video. It sounds like common sense but evidently, he was totally wrong, just like the rest of humanity.


“Pelvic floor physical therapist here, and I work with a lot of people with overactive bladders, stress incontinence, urge incontinence, the whole nine yards,” Dr. Jeffrey-Thomas began her clip. “And here's why you shouldn't go ‘just in case."'

In the video, Dr. Jeffrey-Thomas explains the three levels of feeling the need to pee.

“The first one is just an awareness level that tells you that there's some urine in the bladder,” she said. “The second one is the one that tells you to make a plan to use the toilet, and the third is kind of the panic button that says, ‘Get me there right now, I'm about to overflow.’”

@sidneyraz

on vacation and remembering #vacation #tips #bathroom #travel #tipsandtricks #todayilearned #todayyearsold #islandlife #traumabrain #roadtrip #inmy30s

Then she made her case by giving a visual explanation of how going when we don’t need to teaches our bodies to prematurely send signals that it’s time to pee. The simple explanation has a lot of people wondering if their pee sensor is still working correctly.

@thepelvicdancefloor

#stitch with @sidneyraz I know it sounds counterintuitive and goes against everything your momma taught you - just out here trying to save your bladder 🤍

In a rare display of humility on the internet, Sidneyraz saw the video and thanked the doctor for the correction. "Oh hey thanks for correcting me!" he wrote.

The video shocked a lot of people who feel like their entire lives have been based on a lie—at least when it comes to something most of us do six to eight times a day. “TikTok is basically just a bunch of videos telling me I'm doing life wrong,” joked one commenter. “Like Jesus, really? I'm peeing wrong?”

Yes, you are.


"Who else hears their mom in their head say 'go just in case' when you’re out and about and near a bathroom?" another commenter asked.

The good news is that if you’ve always been the type to go “just in case” and you constantly feel like you need to go pee, there is hope. With the help of a doctor, you can retrain your bladder so that you only feel the need to go when it’s time. Now, who’s going to be the first brave person who doesn’t go when they feel the need, just to see if their body’s pee sensor is off?


This article originally appeared on 05.12.22

Health

How 7 things that have nothing to do with rape perfectly illustrate the concept of consent.

Well this is all a very brilliant way to show what it's all about.

mage from Everyday Feminism , used with permission by creator Alli Kirkham .

There are many different scenarios where consent is necessary.



In 2013, Zerlina Maxwell ignited a firestorm of controversy when she strongly recommended we stop telling women how to not get raped.

Here are her words, from the transcript of her appearance on Sean Hannity's show :

"I don't think that we should be telling women anything. I think we should be telling men not to rape women and start the conversation there with prevention."

So essentially — instead of teaching women how to avoid rape, let's raise boys specifically not to rape.


There was a lot of ire raised from that idea. Maxwell was on the receiving end of a deluge of online harassment and scary threats because of her ideas, which is sadly common for outspoken women on the Internet.

People assumed it meant she was labeling all boys as potential rapists or that every man has a rape-monster he carries inside him unless we quell it from the beginning.

But the truth is most of the rapes women experience are perpetrated by people they know and trust. So fully educating boys during their formative years about what constitutes consent and why it's important to practice explicitly asking for consent could potentially eradicate a large swath of acquaintance rape. It's not a condemnation on their character or gender, but an extra set of tools to help young men approach sex without damaging themselves or anyone else.

 news, campaigns, young men, cultural norms

Zerlina Maxwell is interviewed on "Hannity."

Image from “Hannity."

But what does teaching boys about consent really look like in action?

Well, there's the viral letter I wrote to my teen titled " Son, It's Okay If You Don't Get Laid Tonight " explaining his responsibility in the matter. I wanted to show by example that Maxwell's words weren't about shaming or blaming boys who'd done nothing wrong yet, but about giving them a road map to navigate their sexual encounters ahead.

There are also rape prevention campaigns on many college campuses, aiming to reach young men right at the heart of where acquaintance rape is so prevalent. Many men are welcoming these efforts .

And then there are creative endeavors to find the right metaphors and combination of words to get people to shake off their acceptance of cultural norms and see rape culture clearly.


This is brilliant:

 consent, rape prevention, community, consent culture

A comic about different types of consent.

Image from Everyday Feminism , used with permission by creator Alli Kirkham .

There you have it. Seven comparisons that anyone can use to show how simple and logical the idea of consent really is. Consent culture is on its way because more and more people are sharing these ideas and getting people to think critically. How can we not share an idea whose time has come?

This article originally appeared on 06.27.15

Justin Higuchi /Wikicommons

Lauren Mayberry performing with Chvrches at Hollywood Forever in Los Angeles, 2016



A fan of the Scottish synthpop band Chvrches got a bit more than he bargained for when he yelled to the stage.

"Marry me!" an unidentified man yelled out during a pause between songs.

"Pardon?" Chvrches singer Lauren Mayberry responded, prompting the man to shout out, "Marry me! Now!"


 performance, crowds, hecklers, musicians

What it looks like to get told off from the stage.

GIFs from advancedfirefly .

But what's the big deal? It's not like he was serious. Well...

No, I sincerely doubt that the man in the crowd expected Mayberry to throw down her microphone and jump into his arms. Him saying "marry me" was probably more of a stand-in for "I like your music and respect you as a human being with boundaries!" (OK, maybe not that last bit.)

It's a little more complicated than that.

If you know a bit more about Chvrches' backstory, Mayberry's response makes a lot of sense.

Throughout the band's career, Mayberry has been outspoken against music industry sexism and online harassment.

In 2013, Mayberry posted a screenshot of a message sent to the band's Facebook page that read, "Could you pass this correspondence on to the cute singer, I think we'd make superior love together, and very much would like to take her to dinner." After responding, "No. That's disgusting," Mayberry was told it was a "very puritanical stance" to take.

Her response was simple: "Please stop sending us emails like this." In response, she received a slew of responses containing threats, twisted sexual fantasies, and general disregard for her existence as a human. That month, she penned an opinion piece for The Guardian, " I will not accept online misogyny .”

"But why should women 'deal' with this?"

Her post at The Guardian was a powerful rebuttal to anyone who has ever told her (or any female musician, for that matter) that she should just "deal with" harassment.

"I absolutely accept that in this industry there is comment and criticism. There will always be bad reviews: such is the nature of a free press and free speech. ... What I do not accept, however, is that it is all right for people to make comments ranging from 'a bit sexist but generally harmless' to openly sexually aggressive. That it is somethin g that 'just happens.' Is the casual objectification of women so commonplace that we should all just suck it up, roll over and accept defeat? I hope not. Objectification, whatever its form, is not something anyone should have to 'just deal with.' "

Years later, the harassment continues. But Mayberry isn't giving up.

Earlier this year, Mayberry posted another screenshot of a message sent to one of the band's social media accounts on her personal Instagram page. The message, in which an anonymous voice from the Internet threatens to sexually assault Mayberry with a cheese grater, was posted alongside Mayberry's eloquent response.

"My band is lucky enough to have some of the most awesome, supportive and respectful fans in the world and we are so excited to be in the studio making an album to share with them. Yet, on a daily basis, we still receive communications like this. These people never learn that violence against women is unacceptable. But they also never learn that w omen will not be shamed and silenced and made to disappear. I am not going anywhere. So bring it on, motherfuckers. Let's see who blinks first. "

So, in hindsight, maybe yelling "Marry me!" at Lauren Mayberry wasn't the best idea.

The man may have meant well, but combined with the sexualized messages from other fans and critics alike, it creates an atmosphere of uncomfortable, unwanted comments. It's a lot like street harassment: While the intention might have been to "compliment" someone, the effect can be something so completely different.

Watch Mayberry's showdown with the "Marry me" guy in the video below.

This article originally appeared on 10.05.15