How to overcome sleepless nights starting now

How to overcome sleepless nights starting nowHow to overcome sleepless nights starting nowEveryone runs into sleepless nights from time to time, but in fact, as much as one-third of the UK suffer from regular sleep deprivation. Lack of quality sleep can mess with your focus and productivity, but worse, it can interfere with your health, too.If your sleep routine is making you constantly tired, here are some steps you can take to beat the lack of sleep.Is Comfort the Problem ?When sleep is the issue, perhaps the first place we should look for answers is your bed? A bad mattress could be at the root of all your problems. An old, badly looked after or unsupportive mattress can emphasize existing pains or cause further aches, pains, and stiffness, interfering with your nights sleep and carrying forward into your daily interactions.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moraGetting a new mattr ess might bedrngnis be in your options, but an easy way to get around a dodgy mattress and increase comfort is to add a mattress topper. Kieran atThe Dozy Owl hosted his own quest to find the perfect mattress topper, not resting until he could present you with a handy top 8 pick for various requirements. Hell also give you the low down on all products sleep-related, for greater chances of the ultimate nights sleepGet lost in dreams, not in thoughts So if the issue isnt physical, perhaps its all in your head? Overthinking at bedtime is a ridiculously common practice which ties our brain in knots, fills us with stress and worry, and prevents us from getting to sleep. Here atYCB,we recommend trying to rid yourself of such thoughts before tucking yourself up Take out a little time to think about problems, write down possible solutions, or make a note to follow it up later, emptying your head before going to the bedroom so that these thoughts cant plague you at night.If clearing your hea d alone isnt enough, try some simple relaxation, meditation or even yoga before bed to help you settle down.Keeping your room tidy, switching off your devices a set time before bed or lighting some scented candles can also influence your mood and allow you to drift off more easily.The health feedbackWeve already established that less or lower quality sleep can impact your health, in fact, its linked to a whole suite of diseases and conditions, it may evencause weight gain. The good news is, though you may not be able to choose your quality of sleep, youcanchoose a healthier lifestyle, which may positively feedback into your ability to sleep.What you consume, and when is a significant factor. If you depend on caffeine to get you through the day, thats probably whats keeping you up at night. As much as we hate to admit, its important to have a caffeine cut off point so that its effects dont last through to bedtime.Alcohol is another culprit for disrupting sleep. It may make you drowsy , but it leads to unhealthy, poor quality sleep. There are however foods you can eat whichpositively influence sleep, and chocolate made the list In small quantities, of course.Exercise has also been shown to havepositive effects on sleep, regardless of the time of day. Exercise releases endorphins, reduces stress, can reset the sleep-wake cycle due to changes in temperature, and it physically tires you out. People, who exercise report better sleep than those who dont, so perhaps its time to jump on the bandwagon?Please note that not all sleep problems can be easily fixed and some may require professional advice or medication, so if problems persist, speak to your doctor.This article originally appeared on YourCoffeeBreak.

How to Find a Job Working for a Nonprofit

How to Find a Job Working for a NonprofitHow to Find a Job Working for a NonprofitIts often said that it takes a special type of employee to work in the nonprofit sector. The hours are long, the pay usually isnt so competitive, and therbeie are a lot of challenges to take on each and every day. That said, those who do work in nonprofit jobs enjoy the reward of knowing that their work is changing the world for the better. How to Begin Your Nonprofit Job Search If youre interested in working in the nonprofit world, here are a few ideas to get youstarted. It may take some time and networking, but in the end, itll be worth it. Start VolunteeringTo a non-profit employer, your volunteer experience is a clear indication of the time and effort youre willing to put in to make a difference. If you dont have any volunteer experience, look for opportunities in your area and ?start volunteeringas soon as possible.If you do have volunteer experience, make sure you emphasize it in your titelbil d letter and resume.Once you find a volunteer position that suits you, put your best foot forward. Take the initiative and ask for more work if you find yourself with downtime.Participate in community activities and fundraising events. Recruit other volunteers. In other words, go above and beyond to demonstrate your passion for the work. This could lead to a job within the organization and will also garner you somegood reference material when you start applying for jobs. When It Comes to Volunteering, Dont Spread Yourself Too ThinGenerally, in terms of your volunteer work, quality is better than quantity. Being focused on one organization or type of volunteer activity is better than trying to join every volunteer group possible.Instead of doing short stints at a variety of organizations, stick with one and try to work your way up. Doing this could even lead to a paid role, but regardless, a leadership position looks great on your resume, demonstrating your drive and dedication to th e company and the cause. That Said, Make Sure You Present Yourself as a Well-Rounded CandidateAlthough you should focus your volunteer efforts, try to develop a wide range of professional and personal skills, too. For example, are you an English major who can speak Spanish? A top-notch communicator who also has some web design tricks up her sleeve? An accountant with a knack for digital photography?If you have any of these, or similar, skills, emphasize them in your titelbild letter. Nonprofits dont always have the fattest of bank accounts if anything, its usually quite the opposite socandidates who can wear many hats (and wear them well) are highly sought after. So, show off your full skillset. Consider an InternshipIf youre a student, a recent graduate, or in the midst of a career change, you might want toconsider finding an internshipat a nonprofit organization. An internship can have better-paid employment prospects than volunteering and can also involve more interesting work than volunteering.Look OnlineIn addition to thebroad-scope employment listings sitesyou should be using in which you can search for nonprofit jobs you can also check out job search sites specifically created for nonprofit job listings.Take a look atIdealist,Dot Org Jobs, and the Career Center at theNonprofit Times. Check Nonprofits Official Websites for Job OpeningsIn addition to using search engines, many nonprofits list employment opportunities on their own websites, which you can usually find on a Careers or Get Involved page. Applying directly is a good way to show youre staying updated with the organization via their online presence.Start LocalMany large nonprofits have smaller, regional offices that might be the bestplace to start out. For example, ifyoure interested in working with Planned Parenthood, applying for a volunteer position or a job at their center within your local area is a good stepping stone if you dont have prior experience working at a nonprofit. Make Sure Your Application Materials Are StellarAlthough the application process to work at a nonprofit might not be ascut-throat as the pathway to a major PR firm or finance company, the job market is competitive in general. Its always important to make sure yourcover letter is compelling and typo-free, yourresume is flawless, and that you areproperly prepared for your interview.

9 signs youre a highly sensitive person

9 signs youre a highly sensitive person9 signs youre a highly sensitive personSensitive people get a bad rap. Research suggests that genes are responsible for the 15% to 20% of people who qualify as highly sensitive.Psychologist Elain Aron has studied this phenomenon extensivel and using MRI scans of highly sensitive peoples brains, shes found that they experience sounds, feelings, and even the presence of other people much more intensely than the average person.Emotional intelligence (EQ) is your ability to recognize and understand emotions in yourself and others and your ability to use this awareness to manage your behavior and relationships. The good news is that highly sensitive people arent more or less emotionally intelligent than others.Highly sensitive people experience things more intensely. Their strong emotions are easier to identify (and potentially use to their benefit) than the average person. This also helps them to communicate effectively because they dont just hear t he words coming out of other peoples mouths, but they also catch on to subtleties in gesture and tone.There are trade-offs, however, as strong emotions that are left unchecked can have disastrous consequences. Highly sensitive people can use EQ to their benefit only once they understand that they are highly sensitive. This awareness ensures they reap the benefits of their heightened emotional awareness while spotting and defeating their negative tendencies.Youre likely wondering if you or someone you know are highly sensitive. The following are the most common qualities that highly sensitive people possess. See how many apply.1. You think deeplyWhen life throws you a curveball, you retreat deep into your shell, thinking through every aspect of what transpired before taking any action. Small things (in your own life and other peoples lives) can have a big impact on you.2. Youre detail-orientedYoure as sensitive to details as you are to feelings. You landsee details that others miss, and you arent content until youve dotted all the is and crossed the ts. This is a strength that is highly valuable in the right profession.3. You take longer to reach decisionsSince youre prone to dig deep beneath the surface, you tend to drag out decisions. You cant help but try to run every possible outcome through your head, and this is often at the expense of the ticking clock.4. Youre crushed by bad decisionsWhen you finally make a decision, and it turns out to be a poor choice, you take it much harder than most. This can create a vicious cycle that slows down your decision-making process even more, as fear of making a bad decision is parte of what slows you down in the first place.5. Youre emotionally reactiveWhen left to your own devices, you have a knee-jerk reaction to your feelings. You also have strong reactions to what other people are going through. When your emotions come on strong, its easy to let them hijack your behavior. The hard part is channeling your feelings in to producing the behavior that you want.6. You take criticism harshlyYour strong feelings and intense emotional reactions can make criticism hard to take. Though you may overreact to criticism initially, you also have the tendency to think hard about things and explore them deeply. This exploration of criticism can play out well for you in the long run, as your inability to shrug it off helps you make the appropriate changes.7. You work well in gruppesYour unique ability to take other peoples feelings into account, weigh different aspects of multifaceted decisions, and pay attention to the smaller details makes you extremely valuable in a team environment.Of course, this can backfire if youre the one that is tasked with making final decisions, as youre better suited to offering input and analysis than you are to deciding whether or not to push the red button.8. You have great mannersYour heightened awareness of the emotions of other people makes you highly conscientious. You pay clo se attention to how your behavior affects other people and have the good manners to show for it. You also get particularly irked when other people are rude.9. Open offices drive you crazyYour sensitivity to other people, loud noises, and other stimuli makes it practically impossible for you to work effectively in an open-office environment. Youre better off in a cube or working from home.Bringing it all togetherLike many things in life, being a highly sensitive person is both a blessing and a curse. It all comes down to what you make of it.Travis Bradberry is the coauthor ofEmotional Intelligence 2.0and the cofounder ofTalentSmart.This article originally appeared onLinkedIn.9 signs youre a highly sensitive personSensitive people get a bad rap. Research suggests that genes are responsible for the 15% to 20% of people who qualify as highly sensitive.Psychologist Elain Aron has studied this phenomenon extensivel and using MRI scans of highly sensitive peoples brains, shes found that th ey experience sounds, feelings, and even the presence of other people much more intensely than the average person.Emotional intelligence (EQ) is your ability to recognize and understand emotions in yourself and others and your ability to use this awareness to manage your behavior and relationships. The good news is that highly sensitive people arent more or less emotionally intelligent than others.Highly sensitive people experience things more intensely. Their strong emotions are easier to identify (and potentially use to their benefit) than the average person. This also helps them to communicate effectively because they dont just hear the words coming out of other peoples mouths, but they also catch on to subtleties in gesture and tone.There are trade-offs, however, as strong emotions that are left unchecked can have disastrous consequences. Highly sensitive people can use EQ to their benefit only once they understand that they are highly sensitive. This awareness ensures they reap the benefits of their heightened emotional awareness while spotting and defeating their negative tendencies.Youre likely wondering if you or someone you know are highly sensitive. The following are the most common qualities that highly sensitive people possess. See how many apply.1. You think deeplyWhen life throws you a curveball, you retreat deep into your shell, thinking through every aspect of what transpired before taking any action. Small things (in your own life and other peoples lives) can have a big impact on you.2. Youre detail-orientedYoure as sensitive to details as you are to feelings. You see details that others miss, and you arent content until youve dotted all the is and crossed the ts. This is a strength that is highly valuable in the right profession.3. You take longer to reach decisionsSince youre prone to dig deep beneath the surface, you tend to drag out decisions. You cant help but try to run every possible outcome through your head, and this is often at the e xpense of the ticking clock.4. Youre crushed by bad decisionsWhen you finally make a decision, and it turns out to be a poor choice, you take it much harder than most. This can create a vicious cycle that slows down your decision-making process even more, as fear of making a bad decision is part of what slows you down in the first place.5. Youre emotionally reactiveWhen left to your own devices, you have a knee-jerk reaction to your feelings. You also have strong reactions to what other people are going through. When your emotions come on strong, its easy to let them hijack your behavior. The hard part is channeling your feelings into producing the behavior that you want.6. You take criticism harshlyYour strong feelings and intense emotional reactions can make criticism hard to take. Though you may overreact to criticism initially, you also have the tendency to think hard about things and explore them deeply. This exploration of criticism can play out well for you in the long run, a s your inability to shrug it off helps you make the appropriate changes.7. You work well in teamsYour unique ability to take other peoples feelings into account, weigh different aspects of multifaceted decisions, and pay attention to the smaller details makes you extremely valuable in a team environment.Of course, this can backfire if youre the one that is tasked with making final decisions, as youre better suited to offering input and analysis than you are to deciding whether or not to push the red button.8. You have great mannersYour heightened awareness of the emotions of other people makes you highly conscientious. You pay close attention to how your behavior affects other people and have the good manners to show for it. You also get particularly irked when other people are rude.9. Open offices drive you crazyYour sensitivity to other people, loud noises, and other stimuli makes it practically impossible for you to work effectively in an open-office environment. Youre better off in a cube or working from home.Bringing it all togetherLike many things in life, being a highly sensitive person is both a blessing and a curse. It all comes down to what you make of it.Travis Bradberry is the coauthor ofEmotional Intelligence 2.0and the cofounder ofTalentSmart.This article originally appeared onLinkedIn.