RICHARD WISEMAN

RICHARD WISEMAN ~ NIGHT SCHOOL ~ 2014

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~ OA-YSFATOED-A-AQOTTISD ~ On Average – You Sleep For A Third Of Each Day – And – A Quarter Of This Time Is Spent Dreaming

~ ENYEOAEJ-TIHY-T-F-A-B-WYAA ~ Each Night You Embark On An Extraordinary Journey – That Influences How You – Think – Feel – And – Behave – When You Are Awake

~ IW-T-F-HM-A-PIAHSTCAWTNNS-TEOSDIHACIOOL ~ Increased Workloads – Twenty-Four-Hour Media – And – Permanent Internet Access Has Combined To Create A World That Now Never Sleeps – This Epidemic Of Sleep Deprivation Is Having A Catastrophic Impact On Our Lives

~ PSH-RP-PL-SS-C ~ Poor Sleeping Habits – Reduce Productivity – Prevent Learning – Sap Self-Control

~ PS-AW-DAO ~ Poor Sleep – Associated With – Depression And Obesity

~ EASLOSCHADEOH ~ Even A Small Lack Of Sleep Can Have A Detrimental Effect On Health

~ ‘REM’ ~ “Rapid Eye Movement”

~ ‘HMT’-TSTYAFBYSFTYEBHJIA-TSTBAWEOSIAUP ~ “Hypnagogic Myoclonic Twitch” – The Sensation That You Are Falling Before You Suddenly Find That Your Entire Body Has Jolted Itself Awake – They Seem To Be Associated With Exhaustion Or Sleeping In An Uncomfortable Position

~ DSS-AVTYPAPW-BBTAAWTPOGHTHRDT-TSAAIFCIIFTD-A-AAAW-S-ST-A-NT ~ Deep Sleep Stages – Are Vital To Your Psychological And Physical Well-Being Because They Are Associated With The Production Of Growth Hormones That Help Repair Damaged Tissue – These Stages Are Also Important For Consolidating Important Information From The Day – And – Are Also Associated With – Sleepwalking – Sleep Talking – And – Night Terrors

~ MPAI-REM-S-OAO-F-AAQOTN-A-TISRTA-‘PS’-B-TBIAAAAIIWYAA ~ Most People Are In – Rem – State – On And Off – For – About A Quarter Of The Night – And – This Is Sometimes Referred To As – “Paradoxical Sleep” – Because – The Brain Is Almost As Active As It Is When You Are Awake

~ THNOF-RAIJTTOTSDI ~ The High Number Of Fatigue-Related Accidents Is Just The Tip Of The Sleep Deprivation Iceberg

~ M-S-WYASDYBCNOFAFSWYBAOI-A-YECRO-ETYBISA ~ Micro-Sleep – When You Are Sleep Deprived Your Brain Can Nod Off For A Few Seconds Without You Being Aware Of It – Amazingly – Your Eyes Can Remain Open – Even Though Your Brain Is Sound Asleep

~ TFPOYBPAKRIDYLOW-WYASD-TLEITPOTBCBEDBIDYSOS-CAD ~ The Front Part Of Your Brain Plays A Key Role In Determining Your Level Of Willpower – When You Are Sleep Deprived – The Low Energy Levels In This Part Of The Brain Can Be Especially Damaging Because It Disrupts Your Sense Of Self-Control And Discipline

~ SD-I-WOEI-CBB-A-PAOB ~ Sleep Deprivation – Is – Wrecking Our Educational Institutions – Costing Business Billions – And – Prematurely Aging Our Brains

~ SNOMHAENIAWAROMC ~ Spending Nine Or More Hours Asleep Each Night Is Associated With A Range Of Medial Conditions

~ SNOPSCYBTRASHC-C-THPTPO-C-AS-C-ULS-FL-A-DCUYE ~ Several Nights Of Poor Sleep Causes Your Body To Release A Stress Hormone Called – Cortisol – This Hormone Prevents The Production Of – Collagen – And So – Creates – Unhealthy Looking Skin – Fine Lines – And – Dark Circles Under Your Eyes

~ ETD-ETYBIADAP-LTTBEOFSIEEAKYA-U-S-AELAO-BL ~ Embrace The Darkness – Ensure That Your Bedroom Is As Dark As Possible – Light Towards The Blue End Of The Spectrum Is Especially Effective At Keeping You Awake – Unfortunately – Screens – All Emit Large Amounts Of – Blue Light

~ TSOS-WYS-YUBISLOFASTSD ~ The Sound Of Silence – When You Sleep – Your Unconscious Brain Is Still Listening Out For Any Sounds That Signal Danger

~ THIO-IIITETRINTHOTC-YSE ~ The Heat Is Off – It Is Important To Ensure That Your Room Is Not Too Hot Or Too Cold – Your Sleeping Environment

~ SAS-TAHSYFWYS-D-SFABA-CPHWYUM-CWOATW-L/SD/BA ~ Safe And Sound – Think About How Secure You Feel When You Sleep – Deep-Seated Fears About Being Attacked – Can Play Havoc With Your Unconscious Mind – Consider Ways Of Alleviating These Worries – Locks / Smoke Detector / Burglar Alarm

~ TB-TS ~ Think Bedroom – Think Sleep

~ IIITAYBW-S-A-S-CBA-TIEYTATRWAOTTTS ~ It Is Important To Associate Your Bedroom With – Sleep – And – Sex – Consider Banishing Anything – That Is Encouraging You To Associate The Room With Anything Other Than The Two Ss

~ DON-Y0CR-EYTT-O-T-M-N-TTMOTA-IYANFLTT-TACD ~ Don’t Over-Nap – Your – Circadian Rhythm – Encourages You To Take – One – Twenty-Minute – Nap – Towards The Middle Of The Afternoon – If You Are Napping For Longer Than That – Think About Cutting Down

~ LGP-PTEDTDSEWAN ~ Let’s Get Physical – People That Exercise During The Day Sleep Especially Well At Night

~ BTM ~ Busy The Mind

~ KWTHTB ~ Know When To Head To Bed

~ STITT-LIAWBARYBT-B-WYCOOTBTTADASASTYBTYARFS ~ Spend Time In The Tub – Lying In A Warm Bath Artificially Raises Your Body Temperature – But – When You Climb Out Of The Bath This Temperature Abruptly Drops And Sends A Signal To Your Body That You Are Ready For Sleep

~ MAL-WAAP-MALO-WIOYM-MA-‘TD’-L ~ Make A List – Worrying About A Problem – Make A List Of – What Is On Your Mind – Make A – “To Do” – List

~ TSOS-AL-NS-U-200C-O-C ~ The Science Of Snacking – A Late-Night Snack – Under – 200 Calories – Of – Carbohydrates

~ TMY-WYBAIYASYBT-FYBITTIITFB ~ The Magic Yawn – When You Behave As If You Are Sleepy You Become Tired – Fool Your Body Into Thinking That It Is Time For Bed

~ TP-IYWTFA-TTSA! ~ The Paradox – If You Want To Fall Asleep – Try To Stay Awake!

~ TPOA-ASPOMTYL-QPAYFA-OTYBWCTATPOMWS-SLTTMWHYTNO ~ The Power Of Association – A Soporific Piece Of Music That You Like – Quietly Playing As You Fall Asleep – Over Time Your Brain Will Come To Associate The Piece Of Music With Sleep – Simply Listening To The Music Will Help You To Nod Off

~ IYDWFMTA-TM-DTN-MSSR-GOOBADSFON-SA ~ If You Do Wake For More Than About – Twenty Minutes – During The Night – Most Sleep Scientists Recommend – Getting Out Of Bed And Doing Some Form Of Non-Stimulating Activity

~ DW-BH-JRIBIGFY-EIYANA ~ Don’t Worry – Be Happy – Just Relaxing In Bed Is Good For You – Even If You Are Not Asleep

~ TRSTWUASIAVBI-I-QRTNOARC ~ The Results Show That Waking Up A Sleepwalker Is A Very Bad Idea – Instead – Quietly Repeat Their Name Or A Reassuring Comment

~ WYAA-YBRTYM-TAAFAFTINLN-A-SAITYHBTTRDTD ~ When You Are Asleep – Your Brain Rummages Through Your Mind – Throws Away Any Facts And Figures That It No Longer Needs – And – Stores Away Information That You Have Been Trying To Remember During The Day

~ DNSOS-SULTNBTTCIIYH-IATI-A-YWBMBOGAEN ~ Do Not Skimp Of Sleep – Staying Up Late The Night Before Trying To Cram Information Into Your Head – It’s A Terrible Idea – And – You Will Be Much Better Off Getting An Early Night

~ TETLOSHOAPIFFT ~ The Effect That Lack Of Sleep Has On Academic Performance Is Far From Trivial

~ DD-YSMWTAPTYAFIYL-A-LAST-TTSTEIOTIAFNS ~ During Dreaming – Your Unconscious Mind Works Through Any Problems That You Are Facing In Your Life – And – Like A Skilled Therapist – Tries To Soften The Emotional Impact Of These Issues And Find Novel Solutions

~ ENYDALA-‘NT’-WHYTICIYWL-A-TTFISTYP-DAFFTMFOTBOS ~ Each Night Your Dreams Act Like A – “Nocturnal Therapist” – Who Helps You To Identify Concerns In Your Waking Life – And – Tries To Find Innovative Solutions To Your Problems – Dreams Are Far From The Meaningless Froth On The Beer Of Sleep

~ ‘LD’-ATTAD-A-OAGN-CETCOTFW ~ “Lucid Dreaming” – Aware That They Are Dreaming – And – On A Good Night – Can Even Take Control Of Their Fantasy World

~ SW ~ Sleep Well

RICHARD WISEMAN ~ 59 SECONDS ~ 2011

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~ TWDNFICOTL-ALS-ALPAPH-T-TWDFIC `~ Those Who Do Not Feel In Control Of Their Lives – Are Less Successful – And – Less Psychologically And Physically Healthy – Than – Those Who Do Feel In Control

~ WPCATNIL-AIIIDNRIASHL ~ When People Can Afford The Necessities In Life – An Increase In Income Does Not Result In A Significantly Happier Life

~ TRSTA-50%-OYOSOHIGD-ASCBA-A-10%-IATGC-TADTC-TR-40%-IDFYD-T-DBATWYTAYAO ~ The Research Shows That About – 50 Percent – Of Your Overall Sense Of Happiness Is Genetically Determined – And So Cannot Be Altered – Another – 10 Percent – Is Attributable To General Circumstances – That Are Difficult To Change – The Remaining – 40 Percent – Is Derived From Your Day-To-Day Behavior And The Way You Think About Yourself And Others

~ TPITTAOISS-HBACIAOWTROSR ~ The Problem Is That The Advice Offered In Some Self-Help Books And Courses Is At Odds With The Results Of Scientific Research

~ FAPP-TAWAVD-TCATASOC-B-WPAMS-S-BA ~ From A Psychological Perspective – Thinking And Writing Are Very Different – Talking Can Add To A Sense Of Confusion – But – Writing Provides A More Systematic – Solution-Based Approach

~ B-E-N-G-WICTH-R-IIETRRGVFTM ~ Buy – Experiences – Not – Goods – When It Comes To Happiness – Remember – It Is Experiences That Represent Really Good Value For The Money

~ PSWTAH-B-TAFHBTAS ~ People Smile When They Are Happy – But – They Also Feel Happier Because They Are Smiling

~ TMH-CIC-O-CC-S-B-T ~ To Maximize Happiness – Choose Intentional Change – Over – Circumstantial Change – Start – Begin – Try

~ TEOTLY-AFTH ~ To Encourage Others To Like You – Ask For Their Help

~ FE-BF-PLYMWTDAFFY-MLTWWSFRTMSR ~ Franklin Effect – Benjamin Franklin – People Like You More When They Do A Favor For You – More Likely To Work With Small Favors Rather Than More Significant Requests

~ PE-TOSCEYL-H-TERWOWYAIDOBSATP ~ Pratfall Effect – The Occasional Slipup Can Enhance Your Likeability – However – The Effect Really Works Only When You Are In Danger Of Being Seen As Too Perfect

~ G-KTWTYATOALTCHTR-BVAPOYOP ~ Gossip – Know That Whatever Traits You Assign To Others Are Likely To Come Home To Roost – Being Viewed As Part Of Your Own Personality

~ PAMLTAWYWTHASSP ~ People Are More Likely To Agree With You When They Have Already Said Something Positive

~ SYT-PBR-M-M-L-A-R ~ Save Your Time – Persuade By Rhyme – More – Memorable – Likeable – And – Repeatable

~ WLPWALU-A-WFTFMPTO ~ We Like People Who Are Like Us – And – We Find Them Far More Persuasive Than Others

~ U-BMPARTSOFTC-ELTEEFP-A-TGCEUDTDN ~ Unfortunately – Because Most People Are Reluctant To Stand Out From The Crowd – Everyone Looks To Everyone Else For Pointers – And – The Group Can End Up Deciding To Do Nothing

~ ‘B’-E-TMPWAAWAPIAINOA-TLTLTAOPWAH-TAITPOAFFITCACTTWIHAWTNTO ~ “Bystander” – Effect – The More People Who Are Around When A Person Is Apparently In Need Of Assistance – The Lower The Likelihood That Any One Person Will Actually Help – The Answer Is To Pick Out A Friendly Face In The Crowd And Clearly Tell Them What Is Happening And What They Need To Do

~ WLPWHU-A-WHPWL-IYWTHY-YNTHOF ~ We Like People Who Help Us – And – We Help People We Like – If You Want To Help Yourself – You Need To Help Others First

~ FAYPWMMYFB-B-IIUTHYTYDIR ~ Fantasizing About Your Perfect World May Make You Feel Better – But – It Is Unlikely To Help You Transform Your Dreams Into Reality

~ TOAYAAHYAT-IPBFAFOPM-NSWTGGT ~ Telling Others About Your Aims Also Helps You Achieve Them – In Part Because Friends And Family Often Provide Much-Needed Support When The Going Gets Tough

~ WIYOG? ~ What Is Your Overall Goal?

~ BYOGIAMO-FSS-ESSBAWAGTI-CM-R-A-T-B ~ Break Your Overall Goal Into A Maximum Of – Five Small Steps – Each Step Should Be Associated With A Goal That Is – Concrete Measurable – Realistic – And – Time-Based

~ WATBOAYOG?-LTIB-FOHMBLWBFYATAY-TB-RT-ETNAOYCS ~ What Are The Benefits Of Achieving Your Overall Goal? – List Three Important Benefits – Focusing On How Much Better Life Will Be For You And Those Around You – The Benefits – Rather Than – Escaping The Negative Aspects Of Your Current Situation

~ TBOWYOE-EPTCHTWLTBRATDHVMB-I-H-TI-L-TG-A-ATDTWTAPTMTGAR ~ The Benefits Of Writing Your Own Eulogy – Encouraging People To Consider How They Would Like To Be Remembered After Their Death Has Various Motivational Benefits – Including – Helping – To Identify – Long-Term Goals – And – Assess The Degree To Which They Are Progressing Toward Making Those Goals A Reality

~ ATTCUW-I-A-PAMCAFTW-IIAUP ~ Ask Them To Come Up With – Ideas – And – People Are More Creative Away From The Crowd – It Is A Universal Phenomenon

~ OOTMIPUC:TRTAIOTFOSCBATA ~ One Of The Most Important Principles Underlying Creativity: The Realization That An Idea Or Technique From One Situation Can Be Applied To Another

~ G-ST-RAB-IAST-MPMC ~ Greenery – Seems To – Reduce Antisocial Behavior – It Also Seems To – Make People More Creative

~ WPFW-TB-R-A-ROW-EHAR-A-STWTL-CE ~ When People Feel Worried – They Become – Risk-Averse – Rely On Well-Established Habits And Routines – And – See The World Through Less-Creative Eyes

~ WPFAE-TAMLT-ENAUWOTAB-STBP-TR-A-TAAMC ~ When People Feel At Ease – They Are More Likely To – Explore New And Unusual Ways Of Thinking And Behaving – See The Bigger Picture – Take Risks – And – Think And Act More Creatively

~ CTFAJTIAETSBTICTFAFJ-ANEJSTTCAS-AT-MD ~ Cookies Taken From A Jar That Is Almost Empty Taste Significantly Better Than Identical Cookies Taken From A Full Jar – A Near Empty Jar Suggests That The Cookies Are Scarce – And Therefore – More Desirable

~ AGTIPAASOHS-IYWTGSTHYO-TTBOTOTUA ~ A Gentle Touch Is Perceived As A Sign Of High Status – If You Want To Get Someone To Help You Out – Try The Briefest Of Touches On The Upper Arm

~ NEAEAFMNAHAGIOTWWTABTTPC ~ Negative Events And Experiences Are Far More Noticeable And Have A Greater Impact On The Way We Think And Behave Than Their Positive Counterparts

~ SYWOTRYOYPIGFYR ~ Surrounding Yourself With Objects That Remind You Of Your Partner Is Good For Your Relationship

~ TVOA-DNETF-IIFMLTPGOTF ~ The Venting Of Anger – Does Not Extinguish The Flame – It Is Far More Likely To Pour Gasoline Onto The Fire

~ BIAG-EPO-CTTMAMEDTTWOTO ~ Being In A Group – Exaggerates People’s Opinions – Causing Them To Make A More Extreme Decision Than They Would On Their Own

~ CT-I-G-TTB-MD-BATJIA-MLTSTAAHM-A-MATFSVOO ~ Compared To – Individuals – Groups – Tend To Be – More Dogmatic – Better Able To Justify Irrational Actions – More Likely To See Their Actions As Highly Moral – And – More Apt To Form Stereotypical Views Of Outsiders

~ I-WASA-EPBAWHOF-I-HWF-HWSO-A-HWATO N~ Instead – We Are Social Animals – Easily Persuaded By A Whole Host Of Factors – Including – How We Feel – How We See Ourselves – And – How We Appear To Others

RICHARD WISEMAN ~ FOUR PRINCIPLES OF LUCK ~ THE LUCK FACTOR ~ 2004

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~ MCO-C-N-A-AUTCO ~ Maximize Chance Opportunities – Create – Notice – And – Act Upon The Chance Opportunities

~ HARATL-BOTNE ~ Have A Relaxed Attitude Toward Life – Be Open To New Experiences

~ LTLH-LTGFAHALTDHTMATYL ~ Listen To Lucky Hunches – Listen To Gut Feelings And Hunches And Learn To Determine How They May Apply To Your Life

~ EGF-EOGLATFHFDAA ~ Expect Good Fortune – Expectations Of Good Luck About The Future Help Fulfil Dreams And Ambitions

~ EIWOTBLAS ~ Expect Interactions With Others To Be Lucky And Successful

~ TBLIG-LTLMPALFTOTMBCW ~ Turn Bad Luck Into Good – Learn The Lessons Misfortune Presents And Look For The Opportunities That May Be Contained Within

~ DNDOBL ~ Do Not Dwell On Bad Luck

~ TCSTPMBLITF ~ Take Constructive Steps To Prevent More Bad Luck In The Future

~ BCTAIFW-ITLR-WOFTB ~ Be Convinced That Any Ill Fortune Will – In The Long Run – Work Out For The Best