Getting enough quality sleep at the right time is just as important as water and food for survival because without sleep you cannot shape or maintain your brain pathways, and it is completely normal to aspire to good sleep and the kind that relaxes and energizes you because, in fact, getting Good sleep is as important to your health and brain health as exercising and eating healthy food.

Getting enough sleep and with adequate quality improves attention, behavior, memory, and the general state of our mental and physical health. It also helps the body maintain and regulate many vital functions, so come with us to learn about the effect of lack of sleep on the brain:

The effect of lack of sleep on the brain.

Lack of sleep is linked to a series of negative impacts on an individual's health, social life, performance, and ability to carry out daily chores that can affect his personal and professional life.

Sleep affects nearly every tissue and system in the body, from the brain, heart, and lungs to metabolism, immune system function, mood, and disease resistance.

The effect of sleep on the brain to fix information in memory.

One of the main functions of sleep is to help boost long-term memory which appears to not only strengthen specific nerve connections but also by clipping unwanted connections.

The brain makes a lot of connections throughout the day but not all of them are worth staying in the brain so sleep is a good time for the brain to identify the connections it needs.

Most people have probably seen this phenomenon in which sleep helps us remember what we learned during the day, and studies have confirmed this, as the presence of brain pathways allows you to enter new information into the brain, focus quickly, and respond quickly. Therefore, sleep is important for a number of brain functions, including how neurons communicate.

A new study has shown that when negative emotional memories are formed during sleep, they are less likely to be suppressed, which means that bad memories, as well as good memories, are more likely to remain in the brain and less likely to be forgotten.

Eliminate toxins during sleep, including those associated with Alzheimer's disease
One of the most illuminating discoveries  In recent years has been that the brain expels toxins faster during sleep.

Recent results show that sleep plays  an important role as it cleans the brain of toxins and prepares the person to wake up actively as the brain's lymphatic system opens at night and removes toxins during sleep.

Also, during sleep, the space between the brain cells expand greatly, making it easier to remove waste products through the cerebrospinal fluid, and perhaps most surprisingly, most of these wastes are amyloid protein, a precursor to Alzheimer's disease platelets.

The importance of adequate sleep in cognition.

Scientific studies indicate that sleep deprivation affects our cognitive abilities. Fortunately, there are many studies on this topic where sleep deprivation can affect everything from perception to decision-making.

We know that sleep is essential for cortical function and its most important function is multitasking, and sleep deprivation definitely affects a person's ability to do many things.

Driving is the most sensitive multi-tasking activity that we do use our hands and feet, our eyesight, our awareness of what is happening, and when you don't have enough time to sleep and not enough sleep, it greatly affects your ability to do many things. This is why we have a a lot of car accidents and of course trains, or In a clear sense, "sleep deprivation damages your executive function."

It has also been shown that sleep deprivation has a negative impact on cognitive functions such as attention and working memory. One study showed the importance of getting enough sleep in a way in which a small amount of sleep deprivation (two hours of sleep every night for 14 nights) leads to poor performance in Some neurobehavioral tasks, including attention, short-term memory, and perception.

The relationship between the importance of adequate sleep and creativity

It is a good idea to explore the importance of getting enough sleep when it comes to creativity and it seems that sleep brings creativity and its deficiency kill creativity.

When people lack sleep, certain types of thoughts are affected more than others, for example, It appears that divergent thinking is the first thing to go away when a person lacks sleep, yet even with a lack of sleep, convergent thinking is still able to recognize the correct answer because it is in tests. Standardized answers to questions related to convergent thinking remains the same.

a study:

In one research study, participants were deprived of sleep for 32 hours and different aspects of their thinking were tested. People who were deprived of sleep for 32 hours performed significantly worse in most forms of divergent thinking, including rhetoric, flexibility and initiative and they tended to insist on taking memory tests Verbal to pass the same answers over and over again.

This behavior is a sign that the creative mind has not been activated well as adequate sleep appears to boost creativity.

Another study forced participants to learn something about numbers - that is, people had to identify a subtle pattern in the questions. Night sleepers were more successful at understanding this than people who were sleep-deprived.

Lack of sleep is linked to depression

Sleep problems and depression are closely related as people with depression often have difficulty sleeping or, conversely, may sleep a lot.

Lack of sleep, even if it does not cause depression certainly appears to make it worse. Studies have shown:

People who sleep less than six hours a night or more than eight hours a night are more likely to develop depression than people who get enough sleep.
And people who suffer from insomnia are more likely to have depression and anxiety.
Part of the explanation of these connections may be due to the fact that the part of the brain that controls the circadian rhythm (the sleep-wake cycle, and all body functions that depend on it) may be disrupted in people with depression.

To prevent depression, you must know the importance of getting enough sleep and the effect sleep has on your brain.

How do you know that your brain and your body need sleep?

Here are several signs or indicators telling you that your body or brain and mind need more sleep:

Your mood fluctuates for no reason:
The sleep-deprived person is more prone to mood swings or irritability and has trouble coping with stress.

Weight gain:
Getting less than six hours of sleep at night can increase the production of the appetite-stimulating hormone ghrelin, which leads to cravings for sugary or fatty foods.

You feel more impulsive:
Lack of sleep lowers inhibitions and makes you act or speak without thinking or balancing the importance of your words or actions.

Slow your reactions:
When we are tired, we need more time to think and thus to respond because our ability to focus decreases.

Decrease in your productivity and energy:
Fatigue can interfere with your ability to focus, mind, and even find words to describe simple things or do the least simple tasks.

Lack of interest in your partner:
You have little or no interest in sex because when you are tired or exhausted, you usually don't have the drive or energy to have meaningful conversations, gentle gestures, or interest in your partner at the end of the day.

You have memory lapses:
Tiredness prevents you from focusing enough on things for you to remember.

You have difficulty making decisions:
Chronic sleep deprivation can reduce the brain's ability to process information and emotions, and decode social situations.

You are often sick:
The immune system is weakened by not getting enough sleep, which reduces the body's ability to fight viruses.

Your appearance suggests that you are suffering:
Not getting enough sleep tires the skin and the skin because sleeping for a short and insufficient period does not give the skin enough time to regenerate and make you look older in addition to your eyes surrounded by dark circles and swelling from lack of sleep.

What are the tips for maintaining healthy sleep habits?

Develop a relaxation ritual before bed:
By doing things that promote relaxation and that will ease some daily stress before going to bed and relax your body and brain, such as taking a hot shower or doing breathing exercises, over time these rituals will act as a signal to your mind that it is time to sleep.

Adopt a lifestyle that allows you to sleep around the same time every night:
Set an alarm, have your meals on time, and go to bed at the same time, even on weekends.

Use your bed only to sleep:
Keep all electronic devices and food away from your room, and keep any stimulating activities in a room other than the bedroom because preparing the bed for sleep will indicate that it is time to get ready for bed and not eat, read, watch TV, play video games, study or chat on the phone and try because You sleep in your bed, not on the sofa.

Remove any electronic device from your room:
The activities associated with televisions, computers, tablets, phones, and other digital devices, as well as the light they emit and the stimuli they provide, make them a major barrier to sleep, so keep electronic devices out of your bedroom and turn them off at least an hour before bedtime.

Make your bedroom quiet, dark, and cool:

Turn off light and sound, and keep your bedroom at a constant temperature to get the best conditions for sleep.

Avoid consuming caffeine or other stimulants.
A few hours before going to bed, stop taking stimulants and monitor your caffeine intake. Remember that tea and coffee aren't the only drinks that contain caffeine - many soft drinks, chocolate, and some medicines and herbal remedies also contain them.

 Do some exercises:

Regular exercise (30 to 60 minutes, 3 times a week) is well known for its effective role in relieving stress, and people who exercise regularly get better, deeper sleep, and overall better health.

But be careful because exercise restores energy so you should stop exercising at least 3 hours before bed.

Determine the length of your nap:

If it is necessary to take a nap during the day to ease the fatigue of work, make sure that it does not exceed fifteen to thirty minutes.

Avoid sleeping on a full or empty stomach:

Healthy and balanced meals during the day regulate blood sugar levels and prepare the body for optimal rest. So if you feel hungry in the evening, eat a light but nutritious meal so as not to overload your stomach or give you a lot of energy that prevents you from sleeping.

The serious health risks associated with lack of sleep

Lack of restful and comfortable sleep reduces life expectancy over time, as several studies have shown that less than five hours of sleep each night increases the risk of death by up to 15%.

With a life full of social life, work, or other obligations that interfere with sleep hours, many ignore the potential consequences of such deprivation as lack of sleep can affect the brain and have the following mental and physical effects:

• Having Alzheimer's disease.
• Cardiovascular disease.
• Impaired immune system function.
• Depression and depression.
• Having diabetes.
• Hypertension.
• overweight.
• Susceptibility to disease.

in conclusion

Scientists are still studying the effect of sleep function on the brain and the main focus of research is to understand the risks involved in getting sleep, the relationship between sleep and disease, and the connection of poor sleep with disorders of the nervous system and brain and related diseases such as Alzheimer's disease and Parkinson's.

Many of the secrets about the relationship between sleep and health problems are still unknown, so sleep is a very important part of a full, healthy, and balanced life, and most of us should get more sleep and enjoy the benefits it provides so try to adopt new sleep strategies and reduce exhaustion and fatigue on your body and brain by Improve the quality of your sleep.

How do I behave in my first job interview?

know yourself:

Go on time:

Know your CV:

Do not read your CV from the paper:

Tell the interviewer about your experiences:

Get to know the company you will be working for:

You have to know the various available methods about this company that you applied to work for, and this matter does not come while you are sitting waiting for your turn in the ranks of applicants for work, but you have to browse the Internet or any other method because you will not have an excuse not to know anything about the company. So doing a little research, before you go, will be beneficial for the interview path.

Know your limits during the interview:

Be excited:

You have to show your enthusiasm for the job in front of the job interview committee by your interest in this particular job.

Know what you want to ask:

Get to know the interviewer:

Question wages in the interview:

The most important point in the job search process is the interview stage. By saying that everything is going well, a salary issue can suddenly change the course of the interview as sometimes the person applying for a job faces a wage that is much lower than he expected, and sometimes the wage he says is very low and is described as unreasonable.

What do you wear in the first job interview?

• It is appropriate to wear a clean shirt, comfortable shoes, a stylish fabric skirt, or ladies pants.
• For men, suits are the most appropriate attire for a job interview.
• Don't go to a job interview wearing clothes that you don't feel comfortable wearing just because you should be wearing such clothes.
• Smart casual style clothes can also be dressed up for a job interview that does not require a formal dress code.
• Some women wear uncomfortable high-heeled shoes that make them look taller during job interviews, so there is no need to exaggerate.
• Exaggerated dress, feminine makeup, and excessive perfume are also not appropriate in the first job interview.
• Beware of wearing dirty or messy clothes.
• Do not wear dirty shoes (your shoes may be old, but not unpainted, so be careful that they are shiny and clean).
• Don't speak with a tired face, low shoulders, and lifeless voice.

Simple but important step:

Wear a wrist watch:

In the interview, do not look down, but into the eyes of the person speaking to you:

Light smile:

Don't smile all the time, but smile every now and then you will seem more confident and sympathetic, and also when the other person smiles at you, you will feel positive involuntarily.

Stand up straight:

In addition to having to stand up straight, do not bend your shoulders forward or lower them, as this makes you seem very uncomfortable.

Pay attention to your body language:

For example, they may think that you exaggerate if you use your hand a lot while speaking, that you are passive and biased if you close your arms in front of you or that you hide something you want to say if you put your hand in your mouth, or that you are too tired if you shake your feet and knees, and likewise if you play with your hair and scratch your ear. And your beard, those in front of you may think that you are lying. Even if they don't think about it, they feel it.

Be relaxed:

speak slowly:

Imitation of the other:

Far from saying the same thing, imitating a person's body language or using a word that they use in a sentence after a while is said to create sympathy and rapprochement between the two people, and this makes the person who interviews you tends to favour you and your answers.

Feel yourself distinct from others:

Think about other candidates who may be applying for this position and emphasize your qualifications that may differ from other candidates in education, experience, or qualifications. You can even emphasize clearly between yourself and yourself that "I think I'm different from the other candidates who could apply for this position."

Listen carefully:

If you intend to interrupt the other person or look at the weather while he is speaking, it may be better not to attend this interview at all, so listen to those in front of you so that you can grasp the question and answer it in all its aspects.

Always ask a question:

Important Tips:

• Complete calm and no tension.
• Avoid rudeness and rudeness while you are talking to the committee, and do not overreact.
• You need to have a general culture with social intelligence and eloquence.
• Your confidence must be strong.
• Don't talk badly about your previous job, your previous boss, or your colleagues, and try to talk to them about the experiences you got from them.
• Do not say I do not know or I do not know and always try to have your answers about something you do not know without mentioning it completely, or that I have read about it but I do not remember it now in the sense of diplomacy in the answers.
• Do not lie about your answers, but choose another way to get rid of the question or present it without lying.
• And if someone asked you why there is a period of time in your CV in which there is no job or profession, do not say I did not find a job, but I answer them that during this period you were developing your skills and experiences with some courses that increase your culture and development.

in conclusion

An important question may be raised, which is why did you choose our company to work in it so that your answers are about the advantages of the company, its business, and its successes, and this are through your search for the company's website, which shows you before the interview the committee that you are interested in their company and know everything that goes on in it.

After the beginning of the second wave of the Covid 19, and with the continuing orders of doctors and officials to use medical masks and masks and take into account social distance, to limit the spread of the Covid 19.

Various types of medical masks appeared and spread, some of which became black. In particular, these masks and masks are mostly cloth and can be used more than once, but a Russian cosmetic specialist made a surprise comment and warned against using black masks and masks because of their harm to health.

Damage and risks of masks and black medical masks to health

Elena Morozova, a Russian cosmetologist, warned against using masks and black masks, saying: 'These masks contain chemical dyes that make the skin sensitive and damaged, and this problem will have negative health effects to the point that the patient complains about them constantly.' In addition, black masks have an unpleasant odor and cause skin sensitivity and damage to the respiratory system due to the components of the black pigment.

Elena stressed the need to use white medical masks free of chemical dyes, and to change or wash them regularly, stressing the need for children to be very careful so that they do not develop health disorders, such as dermatitis and respiratory problems.

Symptoms of Covid 19 diseases

The most common symptoms of Covid-19 disease are fever, fatigue, and dry cough. Other less common symptoms include pain, nasal congestion, headache, conjunctivitis, sore throat, diarrhea, loss of taste or smell, skin blemishes, or discoloration of the fingers and toes. These symptoms are usually mild and start gradually, while some people become infected without feeling very mild.

Most people, about 80 percent of those infected with the disease, recover without special treatment, but about one in five people with Covid-19 develop severe symptoms with respiratory problems and a risk of serious complications in the elderly. People with other health problems, such as high blood pressure, heart and lung disease, diabetes and cancer, are also increasing.

When to call the doctor

As far as possible, the injured person should, as soon as he exhibits the above symptoms, contact a doctor or health center to refer him to the best medical center.

Everyone of any age should seek medical attention immediately if they develop a fever or cough with difficulty breathing, chest pain, pressure, or loss of speech and movement.

How is the Covid 19  virus transmitted?

Coronavirus is transmitted mainly through respiratory droplets secreted by the person who coughs, and if the patient has other symptoms such as fever or fatigue, the infection can be transmitted from him through contact with it and touching its objects, but many people with Covid-19 does not show only very mild symptoms. You might actually get sick from someone who has a mild cough and is not feeling ill.

Some reports indicate that the Coronavirus can be transmitted even from people who do not have symptoms and the extent of transmission through that is not yet known, and research is ongoing.

Online shopping is a great way to compare prices, find deals and save money anywhere with an internet or mobile data connection. But as its popularity increases, the stakes have also increased, as more and more people try to trick you with your money or steal your card details. Fortunately, if you follow a few simple rules, you can have a safe and secure online shopping experience free from fraud, deception, and fraud.

How to shop safely on the Internet away from fraud and deception

1- Beware of website fraud scams

You should be aware of fake scams, as fraudsters imitate the website you are trying to use to steal your e-card information.

When you are referred to a specific product purchase page, it will appear as if you have landed on the right website, but it is a fake version designed to steal your information. Beware of fake and odd looking web addresses with a selection of numbers and spelling of different letters.

2- How do you know if a website is safe

Watch out for the following signs to know that you are shopping safely. Remember, this only means that the site is secure, not that the seller is honest.

• Lock icon - There should be a padlock in the address bar next to the website address.
• Website address - must begin with HTTPS: //. S stands for safety
• Green Address Bar - In some browsers and websites, the address bar will turn green.
• Valid Certificate - If you clicked the lock icon or to the left of the address bar, you should see information on the site's certificate. This should tell you who registered the site. If you receive a warning about a certificate, avoid this website. Only put your card details in safe locations.

3- Important tips for shopping online safely

• Do not use public Wi-Fi when purchasing from the Internet. Your network is more secure.
• Do not buy from any online store until you are sure that it is safe, honest, and legal by reviewing its reputation on the Internet.
• Keep antivirus software up to date and use strong passwords for online accounts.
• Know your rights, delivery time, and customer interest before purchasing the product.
• Pay with a credit card with a low balance. You will have more protection even if it gets hacked.
• It is better to pay with PayPal. Fraudsters will not be able to obtain your bank details.
• be clever. If the deal seems too cheap to be true, it is likely a steal your information trap.

4- How to ensure the legitimacy of the sellers on the Internet

There are thousands of websites to shop online, and many of them feature thousands of independent sellers. Most of them are completely legitimate, but spotting scammers require little research.

If you are using a website you haven't used before, search it online to see if they have any negative comments. For independent sellers on a website, you can check their reviews online on a site like TrustPilot.

Sure, the more popular e-commerce sites are more reliable, but they can be vulnerable to counterfeiting attacks. You can learn more about these later. If in doubt, check with the Companies House, or for financial services firms, the Financial Conduct Authority (FCA) registry.

There is also some information you should know before purchasing online, such as:

Find out how long the delivery will take
The seller should be anywhere able to deliver for a known term, if the item is in stock.

Know the store's return policy?
If the store does not have a return policy, the store must be suspicious. Knowing the policy will help you if something isn't delivered or broken, even if the seller isn't trying to trick you.

5- The safest way to buy online

Protecting yourself when paying is very important. You might lose a little money if you buy from a fake seller, but you might lose a lot, or even everything if your data is stolen.

Many banks and building societies are adding more security when purchasing online, including dual authorization (2FA).
This means that when you are in online checkout, you will have to pass an extra level of security to prove that you are making the purchase.
The most common form of two-factor authentication is a one-time code, sent via text message, to the phone number registered to the account. However, it may also include a security question, logging into the mobile banking app, or a fingerprint scan.
Using an electronic money service like PayPal is something worth considering as you don't have to provide your physical card details.

6- What do you do when your information is stolen?

If your card information has been stolen, or you believe that your card has been used fraudulently, inform your bank immediately so that it can stop any further use of it.

As long as you did not act fraudulently or negligently, you will usually get a refund from your card company if your online card details were used by a criminal to commit fraud.
If you believe you are the victim of a fraud, you can also report it to Action Fraud at 0300 123 2040, or use their online reporting tool or on the FCA website to combat fraud and fraud.