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By Leticia Figueroa

The Lack of Sleep Effects on People’s Cognitive Functions.

Sleep is a fundamental component of our overall health, impacting both physical and mental well-being. Insufficient sleep has been shown to exert substantial effects on cognitive functions, encompassing challenges in attention, memory, decision-making, and creativity.

To delve into the ramifications of sleep deprivation on cognitive functions, elucidate the underlying mechanisms, and underscore the importance of maintaining adequate sleep, we interviewed Lia B Chavez, student at Brigham Young University–Idaho, who explained that when faced with inadequate sleep before her classes, her cognitive abilities, including attention, reading, memorization, mood, creativity, and decision-making, are notably compromised. Lia attributes this sleep deficit to the demands of her academic workload, her roles as a wife and mother, and her work commitments, making it challenging to attain the recommended eight hours of sleep. She expresses, “Sometimes, I feel like I am not fully present. Tasks take longer, clear thinking eludes me, and there are instances where I make hasty decisions that I later regret” [3]. Sleep deprivation manifests in various cognitive deficiencies, impacting attention, memory, decision-making, and creative thinking.

We also interviewed Edward Vasquez, a full-time worker, to know more about how the lack of sleep affects specific tasks related to the sensory modality such as verbal, visual, or auditor task performance. Edward shares “When I do not sleep enough or the necessary, I do not feel well while driving, I do not visualize things correctly, or I do not realize the speed. Sometimes, I misstep walking, and I cannot engage with my clients properly because I cannot concentrate and stay focused” [4]. Edward also explained how the lack of sleep represents a challenge for his physical and emotional well-being since he cannot perform physical activities effectively such as playing sports, his lack of coordination, and capacity to make decisions quickly and effectively.

The prevalence of sleep deprivation manifests in diverse forms, ranging from insufficient sleep duration to fragmented sleep [1]. Without proper sleep, the brain encounters difficulties in optimal functioning, with neurons strained and less adept at executing various cognitive processes.

A study revealed that individuals who slept for six hours or less per night, often categorized as “short sleep,” exhibited compromised cognitive abilities, predominantly affecting memory. Moreover, this group displayed an increase in amyloid-beta, a protein associated with the development of brain plaques, a hallmark of Alzheimer’s disease. Strikingly, those who indulged in nine hours or more of sleep, referred to as “long sleep,” also encountered cognitive challenges, particularly in the realm of decision-making [2].

In conclusion, sleep emerges as a critical factor in preserving both physical and mental well-being. Insufficient sleep significantly compromises cognitive functions, as evidenced by studies and personal testimonies, leading to attention deficits, memory problems, impaired decision-making, and diminished creativity. Therefore, the imperative for adequate sleep is underscored as crucial for maintaining optimal cognitive functions and overall well-being.

References

PubMed Central. (n.d.). Retrieved from National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Harvard Health Publishing. (n.d.). Retrieved from Harvard Health Publishing: https://www.health.harvard.edu/mind-and-mood/how-much-sleep-keeps-cognitive-decline-at-bay
Chavez, L. B. (2023, November). How The Lack of Sleep Affects Your Cognitive Functions. . (L. Figueroa, Interviewer)
Vasquez, E. (2023, November). How The Lack of Sleep Affects Your Cognitive Functions. . (L. Figueroa, Interviewer)

By Leticia Figueroa

Home Office Mastery: Proven Techniques for Efficient Remote Work

Working from home has become increasingly popular in recent years, and even more so since the COVID-19 pandemic began. Interestingly, as some people may enjoy the flexibility and comfort of working from home, others may find it challenging to stay motivated and productive. In a world increasingly embracing remote work the decision to transition to a work-from-home setup comes with its share of advantages and challenges.

In this article, we will list some of the benefits and drawbacks of working from home, as well as useful techniques and disciplines shared by Ruth Bruderer, a young entrepreneur, who enjoys working from home without interfering with her lifestyle, keep productivity, and stay connected with others.

According to Global Workforce Analytics, prior to the pandemic, 4.1% of the American workforce engaged in telecommuting for half of their working hours or more. During the height of the pandemic, this figure surged to 69%, underscoring the feasibility of remote work when necessary and fostering a potential increased inclination towards working from home as lockdown measures were lifted. [1]
Remarkably, among the benefits of working from home are increased independence, reduced commuting, enhanced productivity, improved technical and communication skills, and the flexibility to collaborate globally. On the flip side, potential drawbacks include heightened isolation, home office expenses, the risk of overworking, potential distractions, a disconnect from the workplace, challenges in maintaining work-life balance, and limited face time with colleagues [2].

To understand more in depth about the experience of working from home, we interviewed Ruth Bruderer, a young entrepreneur, who started working from home in March 2019, one year before the COVID-19 pandemic started [3]. Ruth Bruderer quit her job in 2019 and started her own billing and collections company working from home. When we asked her about her experience of working full-time from home she replied, “There was a complete change of mind”. Ruth explained that the experience of working from home was way different before, during, and after the COVID-19 pandemic. Ruth explained that contrary to the thinking that working from home allows you to perform tasks on your own time, and at your own pace, it is a false idea. Working from home requires self-discipline, and implementing techniques that allow you to perform work efficiently, achieve goals, and still fulfill your role as a mother of three kids. The key is to use time efficiently to avoid forfeiting the time assigned to other areas of daily life.

Ruth shared some of the techniques and disciplines she has implemented through the years to perform work effectively at home:
1) Create a schedule. Wake up early, establish a routine or schedule, and stick to it. This helps you stay focused and motivated.
2) Establish a dedicated workspace free of distraction. Set up a designated area for work in a room that is separate from your personal space and eliminate distractions as much as possible.
3) Set daily goals. Create a to-do list for each day and prioritize tasks to stay organized.
4) Dress for work. Dressing casually helps to get into the right mindset for work.
5) Take regular breaks and get outside. Taking a break and getting some fresh air can help you clear your mind, avoid burnout, and stay productive.
6) Check in with friends and colleagues regularly. Connecting with friends and colleagues through regular check-ins can help you feel more connected and motivated.
7) End your workday according to the schedule. Close your office room until the next day. Spend time with your family, participate in church or community activities, go for a walk, call friends or relatives, or simply do whatever you will do after a work schedule.
In summary, although the trend of working from home has gained popularity in recent times, and it comes with benefits such as increased independence, and flexibility; it is important to acknowledge its drawbacks like isolation and challenges in maintaining work-life balance. For those who just started the transition to a work-from-home, implementing a set of techniques and disciplines that best suit their needs and work demands can help them to have a better experience while working from home, stay productive, and enjoy their personal life.

References

1. Latest Work-at-Home/Telecommuting/Mobile Work/Remote Work Statistics. (n.d.). Retrieved from Global Workplace Analytics: https://globalworkplaceanalytics.com/telecommuting-statistics
2. The-pros-and-cons-of-working-from-home. (n.d.). Retrieved from www.indeed.com: https://www.indeed.com/career-advice/finding-a-job/the-pros-and-cons-of-working-from-home
3. Bruderer, R. (2023, November 09). Work from Home. (L. Figueroa, Interviewer)

Feature Articles

The Art of Balancing

Navigating the Multifaceted Roles of Wife, Mother, Employee, and Student.

In the hustle and bustle of today’s fast-paced world, women often find themselves engaged in a delicate balancing act, juggling the multifaceted roles of devoted wives, nurturing mothers, career-driven professionals, and ambitious students. One such extraordinary woman, Lia B Chavez, graciously shares her profound insights and strategic approaches to effectively managing the complexities that arise from simultaneously excelling in work, pursuing higher education, and nurturing a thriving family. In an exclusive interview, Lia candidly discusses her experiences and offers invaluable advice for women grappling with similar challenges.

Prioritizing Responsibilities: The Foundation of Balance

At the core of Lia’s ability to harmonize her myriad roles lies a commitment to setting clear goals and deadlines. “I ensure that I allocate dedicated time for each role, and I communicate openly with my family about my schedule to maintain a healthy balance,” Lia explains. This conscious prioritization is the cornerstone of her success, underlining the significance of effective time management and organizational skills in navigating the intricate web of familial and academic commitments. It’s like Lia is doing a tricky balancing act, making sure that none of her responsibilities takes too much attention and everything stays in harmony.

Effective Time Management Strategies: A Detailed Blueprint

“The most dangerous pitfall of balancing work and life is thinking that you must do it by yourself. Instead of taking on all the responsibility, try dividing up the work.” (The George Washington University, 2019). Lia’s reliance on a detailed schedule and realistic expectations has proven instrumental in her quest for equilibrium. “Creating a schedule or To-Do list helps me to organize tasks and ensure that essential responsibilities are addressed in a timely manner,” she shares. In a collaborative effort with her family, Lia implements a follow-up to-do list, allowing them to efficiently allocate tasks based on importance and urgency. She explains that there is a higher sense of satisfaction with the outcomes and promotes commitment among the family. This collaborative approach not only enhances efficiency but also fosters a sense of shared responsibility within the family unit.

Balancing Academic Demands with Family Commitments: A Delicate Dance

In a survey conducted by the Pew Research Center 56% of mothers in the workforce and 50% of fathers expressed difficulty balancing their work and family responsibilities. Notably, 60% of working women, reported feeling overwhelmed by these obligations, in contrast to 52% of working fathers who found it very or somewhat difficult to strike a balance between work and family life (LinkedIn, 2023). Juggling academic demands with family commitments is undoubtedly challenging, but Lia has mastered the art of stress management through motivation and seeking support when needed. With a clear understanding of priorities and deadlines, she can make better decisions with thoughtful consideration of each aspect of her life. “Becoming organized is essential to balance academic demands and family commitments,” Lia emphasizes. Her approach involves prioritizing self-care and taking breaks, enabling her to maintain a clear mindset and invest quality time in her family relationships. “

Support Systems and Resources: Pillars for Success

Lia builds her success on the strong foundation of talking with her family and getting help from those around her. She also uses smart tools like flexible study plans and online classes to make sure everything in her life works together seamlessly. Furthermore, grouping similar tasks together, known as task batching, helps her to increase efficiency and reduce the mental effort of switching between different types of tasks. These tools, along with the support she gets, are like the pillars that hold up Lia’s path to success, showing her determination to handle all the different parts of her life with grace.

Overcoming Challenges and Staying Motivated: The Power of Resilience

Lia openly acknowledges the everyday hurdles that come her way, emphasizing the crucial role of adaptability and resilience in her journey. “Whether it’s tweaking my study schedule or reaching out for support from family members, I consistently embrace flexibility and resilience while navigating my numerous responsibilities,” Lia candidly shares. Her unwavering motivation is rooted in a persistent reminder of the enduring benefits that come from pursuing education while simultaneously being there for her family. It is through this resilient spirit that Lia not only confronts challenges head-on but also finds the strength to persevere, making her journey a testament to the indomitable power of determination in the face of life’s complexities.

What would be your advice for women in similar situations: Lia’s Guiding Insights

Drawing on the intricate threads of her own life experiences, Lia imparts invaluable advice to women embarking on similar journeys. “Maintain open communication with your families, don’t shy away from seeking support when necessary, and above all, extend kindness to yourselves,” Lia wisely advises. Acknowledging that discovering the delicate balance might involve a process of trial and error, she passionately asserts that, armed with unwavering perseverance and the embrace of a supportive network, the art of skillfully managing multiple roles transforms into a not only achievable but profoundly empowering endeavor. Lia’s words echo the sentiment that, in the intricate dance of life’s demands, self-compassion and resolute determination act as guiding lights, illuminating the path toward triumph and self-discovery.

A Testament to Resilience

In wrapping things up, Lia’s story is like a shout-out to all the awesome women out there who rock at juggling work, college, homework, and family life. Her down-to-earth tips and caring advice act like a friendly flashlight for other women tackling similar stuff, pushing them to handle all their roles with a mix of confidence and stick-to-itiveness. Lia’s journey isn’t just about her – it’s like a high-five to all women, encouraging them to face the everyday hustle with grit, self-belief, and a bit of practical know-how.

Bibliography

LinkedIn. (2023, July 12). Balancing Work and Family: Strategies for Women to Navigate These Challenges. Retrieved from LinkedIn: https://www.linkedin.com/pulse/balancing-work-family-strategies-women-navigate-gabrielle

The George Washington University. (2019, March 05). 10 Tips for Balancing Work, School, and Family. Retrieved from https://healthcaremba.gwu.edu/blog/10-tips-for-balancing-parenting-work-and-school

Top 10 Websites for Students to Learn About Social / Digital Media

In the dynamic realm of digital media, staying ahead with up-to-date proficiency in social media and digital marketing is paramount. To empower your journey in mastering these essential skills, explore the top 10 websites renowned for their comprehensive educational offerings. From beginner-friendly tutorials to advanced certification programs, these platforms cater to individuals aiming to excel in the ever-evolving landscape of social media and digital marketing.

Hootsuite Blog: A hub of social media training courses and resources catering to novices and seasoned professionals alike. It serves as an excellent entry point for those aspiring to refine their skills in social media marketing.
HubSpot Academy: Hosts a free Social Media Certification course tailored for intermediate learners, ideal for those aiming to deepen their understanding of social media marketing strategies.
Buffer Library: Presents 37 complimentary online marketing and social media classes suitable for individuals at all skill levels, offering actionable insights and strategies.
Search Engine Journal: While primarily centered on Search Engine Optimization (SEO), it furnishes valuable insights into leveraging social media platforms for brand engagement, making it essential for staying abreast of social media trends.
WordStream’s PPC University: Delivers free resources on social media advertising across diverse platforms such as Instagram, Facebook, and YouTube, recommended for comprehending social media advertising intricacies and metrics.
Udemy: Offers a diverse array of courses on social media monitoring by Eric Schwartzman, covering essential topics like keyword filtering and strategies for monitoring platforms like Facebook and Twitter, accommodating learners at all proficiency levels.
Coursera: Features “The Business of Social” course by Northwestern University, emphasizing the integration of social media with tangible business outcomes, beneficial for beginners to intermediate learners.
eMarketing Institute: Provides a complimentary eBook on Social Media Marketing Fundamentals, catering to those who prefer textual learning, encompassing fundamental to advanced topics in social media marketing.
LinkedIn Learning: Presents a course on Social Media Marketing Foundations, delivering a concise overview tailored for beginners seeking fundamental comprehension without extensive immersion.
Acadium: Tailored for absolute beginners, Acadium combines mentorship with foundational knowledge in social media marketing, particularly beneficial for individuals with no prior marketing experience.

These platforms offer an array of learning materials, ranging from complimentary courses and eBooks to comprehensive certifications, encompassing diverse facets of social media and digital marketing. Whether embarking on the journey as a novice or seeking to refine professional skills, these resources furnish invaluable insights and practical knowledge to navigate the digital landscape proficiently.
Embrace the opportunity to expand your knowledge, refine your strategies, and propel your career forward with these invaluable resources. Start your learning journey today and unlock the full potential of your digital endeavors.1