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Try To See If You Recognize Your State On This Map. I Bet Ya Don't.

I'm from Missouri. In school we learned a LOT about Lewis and Clark, Sacajawea, and all sorts of rich Missouri history stuff. (I even know that the word "Missouri" means "of the big canoe.") So when I saw this map, I thought, "Oh yeah, I'm gonna know this stuff." Nope. It's more than a bummer how overlooked Native American history is, and I hope this map adds a tiny blip of awareness to a too-long-ignored past.

What's *your* state's original name?

Alabama (Chickasha) – The Chickasha also had a strong presence in modern-day Mississippi. Most were removed and relocated to south-central Oklahoma in the decade following the Indian Removal Act of 1830. Descendants reside there today.

Arizona (Ndeh) – Widely known as Chiricahua Apache, they currently reside on various reservations throughout Arizona, notably the San Carlos Reservation.

Arkansas (Ugakhpa) – Removed to Oklahoma in 1834. Today, they roll 3,240 deep. The name “Arkansas” comes from “Arkansea,” the name they were called by the Algonquian-speaking Illini people.

California (Chumash) – Before Spanish contact in 1789, they were 22,000 strong and lived in the territory stretching from modern-day Malibu to Paso Robles. By the mid-1830s, their “officially registered” numbers were down to under 3,000. Today, they live mostly on the Santa Ynez Reservation in Santa Barbara, where there are 249 residents.

Colorado (Hinonoeino) – In 1864, Col. John Chivington and his Colorado militiamen murdered an estimated 70-163 Hinonoeino (Arapaho) in a sneak attack that become known as the Sand Creek massacre. In 1999, two “Northern Arapaho” descendants named Ben and Gail Ridgely organized a group of runners to run from Limon, Colorado, to Ethete, Wyoming, in commemoration of their ancestors who were forced to escape Chivington’s forces on foot. Most Hinonoeino still live in Colorado.

Connecticut (Quinnipiac) – Widely dispersed as a result of ethnic cleansing, religious conversion and encroachment happened to them at the hands of Puritans. Today, refugee descendants can be found as far west as Texas and as far north as Quebec.

Delaware (Nanticoke) – The first Nanticoke reservation was established in 1684. In 1881, they reorganized as the Nanticoke Indian Association and in 1922 were chartered as a non-profit organization. Today, they regularly host public cultural events, like powwows.

Florida (Thimogna) – Reduced by conquest from one of the largest tribes in the southeast, with 35 separate chiefdoms, to utter extinction by the turn of the 19th century.

Georgia (Muscogee) – Removed to Oklahoma and a small strip in Alabama in 1832. Now they are dispersed largely throughout the southeastern U.S.

Idaho (Nimi) – Reside largely on the 770,000-acre Nez Perce Reservation, the largest in Idaho. Their original territory was estimated at 17 million acres.

Illinois (Kaskaskaham) – The pre-eminent cause of death among the Kaskaskia was disease brought by Europeans, to which they had no immunity. Today, their numbers are a fraction of what they once were, and they mostly reside in Oklahoma.

Indiana (Mengakonkia) – Now recognized as part of the Miami Nation, they reside throughout Indiana, Oklahoma, and parts of Michigan and Ohio.

Iowa (Bah-kho-je) – 517 of the currently registered 697 members now live in Oklahoma.

Kansas (Hutanga) – Also known as the Kansa or Kaw. The last fluent speaker of the Kansa language reportedly died in 1983, and the last full-blooded member died in 2000.

Kentucky (Honniasont) – Described as a “little-known indigenous people” who inhabited the Ohio Valley above Louisville.

Louisiana (Yuk'hiti ishak) – Most are believed to have been decimated by disease in the 1850s. But descendants live in Texas and Louisiana, and a group of 450 gathered for the first time in over 100 years in 2006.

Maine (Lnu'k) – A strong presence in modern-day Canada, they signed a historic agreement in 2010 stating that the federal government had to consult them before pursuing any activities or projects that impact them.

Maryland (Accomack) – Later known as the Gingaskin, their Virginia reservation was dissolved by the state’s General Assembly in 1813. Today, their descendants live in Maryland and Virginia.

Massachusetts (Massachusett) – One of the first groups to encounter Europeans, their numbers saw an early, sudden, and rapid decline in the 17th and 18th centuries due to infectious diseases. Descendants continue to live in the greater Boston area.

Michigan (Meskwaki) – Today, most live in a settlement in Tama County, Iowa. During World War II, many served in North Africa as “code talkers” against the Germans.

Minnesota (Dakota) – Following the Dakota War of 1862, where Dakota fighters spent the end of summer raiding white homesteads and killing hundreds of settlers, 38 Dakota men were found guilty of rape and murder. Abraham Lincoln had them all killed in the largest mass execution in American history. Today, Dakota people are widely dispersed throughout the Midwest and South.

Mississippi (Chahta) – Per the 2010 Census, Chahta people live in every state of the union. Despite their origins in the Deep South, their largest numbers are in Oklahoma, followed by Texas then California.

Missouri (Neutache) – Many had their own federally allotted homesteads by the early 20th century, but in 1912, the government forced them off their lands when they discovered oil there. Today, they are based in Red Rock, Oklahoma.

Montana (Apsáalooke) – The 2000 Census reported over 6,000 members living on reservations, mostly the 2,300,000-acre Crow Indian Reservation in south-central Montana. In 2008, Barack Obama became the first presidential candidate to ever visit the nation.

Nebraska (Umonhon) – In the 1930s and 1940s, archaeologists excavated a large number of skeletons from Umomhon (Omaha) burial grounds and grave sites and held them in museums for study. In 1989, the Umonhon reclaimed 100 of their ancestors’ skeletons.

Nevada (Numa) – As of last year, 892 members lived on reservations throughout southwestern Utah. Others reside in California and Nevada.

New Hampshire (Penakuk) – Massive numbers of Penakuk were killed off by diseases introduced by Europeans. Many fled north and west, where many more were murdered by English colonists. Though they are no longer recognized as a distinct group, “many bands of Abenaki … in New Hampshire, Canada, and Vermont have Penakuk blood in their veins.

New Jersey (Lenni-Lenape) – Most were forced westward by Europeans and ended up as widely dispersed as New York, Canada, Colorado, Kansas, and Idaho. Some still reside in New Jersey, but “large communities” live near Bartlesville and Anadarko, Oklahoma.

New Mexico (Nafiat) – The Nafiat are one of New Mexico’s myriad “Pueblo” tribes. In 2013, a bill passed in Congress that would transfer 700 acres of national forest land to their Sandia Pueblo holdings. It is “unclear” whether the House will “take any action about the bill.”

New York (Kanien'kehaka) – Today, most members live in settlements throughout northern New York and southeastern Canada. In 2012, Time magazine ran a profile of some of the Kanien’kehaka – commonly known as “Mohawk” – ironworkers who made up about 10% of those building the One World Trade Center tower.

North Carolina (Skarureh) – Originally one of the most prominent nations in North Carolina, the Skarureh now have neither federal nor state recognition. Their descendants mostly live in Oklahoma, where they’ve been absorbed into other groups like the Seneca and Cayuga.

North Dakota (Hiraacá) – A smallpox epidemic in 1837-1838 reduced their numbers to around 500. Today, their descendants reside mainly on the Fort Berthold Reservation in North Dakota, where they’ve affiliated themselves with two other groups, the Mandan and the Arikara.

Ohio (Shawanwa) – A group of Shawanwa known as the “Loyal Shawnee” were among the very last to leave their Ohio homeland in the late 19th century. In 2008, the federal government counted 7,584 “enrolled” members, most living in Oklahoma.

Oklahoma (Niukonska) – The Niukonska – known as “Osage” – were one of the only American Indian nations to buy their own reservation. It currently encompasses 1,470,000 acres in present-day Osage County, Oklahoma.

Oregon (Nimipu) – Today, tribal lands are mostly centered on a reservation in northern Idaho. Nimipu Chief Joseph stated one of the most famous surrender quotes in American history: "Hear me, my chiefs, I am tired. My heart is sick and sad. From where the sun now stands, I will fight no more forever."

Pennsylvania (Alliwegis) – The majority were wiped out early on during wars with other Native tribes. Anthropologists have hypothesized that the remaining few fled to Virginia and South Carolina. Some of the Seneca people living in Kansas and Oklahoma claim to be descendants.

Rhode Island (Narragansett) – They lost much of their land during Rhode Island’s “detribalization” efforts between 1880-1884. They still reside in Rhode Island but have been embroiled in constant legal battles over land ever since.

South Carolina (Ye Iswah h're) – The U.S. government terminated their registered tribe status in 1959, and it wasn’t until 1993 that they regained federal recognition. As of 2006, their numbers had grown to about 2,600.

South Dakota (Lakota) – The Lakota are currently recognized as a semi-autonomous nation within the U.S. This gives them leeway in deviating from some state laws – such as gambling – but ultimately they’re beholden to federal oversight. Some Lakota have been active in efforts to secede from the states altogether. In 2014, a group launched a digital currency called MazaCoin, which they dubbed “the national currency of the traditional Lakota nation.”

Tennessee (Ani'yunwi'ya) – Commonly known as the “Cherokee” nation, most now reside in Oklahoma and North Carolina. Many even made their way to Oregon and California, where they were drawn by job availability during the Great Depression.

Texas (Numunuu) – They have around 15,191 members today, around half of whom live in the tribal jurisdictional area around Lawton and Fort Sill, Oklahoma. Less than 1% of them speak their original language today.

Utah (Nunt'zi) – Primarily dispersed throughout three reservations in Utah, one of which also bleeds into Colorado and New Mexico. In total, they number about 7,000.

Vermont (Alnobak) – One of a handful of tribes whose numbers appear to have grown in recent years. Between 1990 and 2000, the Alnobak population in America jumped from 1,549 to 2,544 people, with 6,012 claiming Alnobak (“Abenaki”) heritage. In Canada, they numbered 2,164 in 2006.

Virginia (Monacan) – To date, they have not been recognized as a tribe by the federal government. As of 2009, there are approximately 2,000 identifying members.

Washington (Waluulapam) – Today, most live on the Confederated Tribes of the Umatilla Indian Reservation near Pendleton, in northeastern Oregon.

West Virginia (Mohetan) – No known populations survive today. The best-known document of the Mohetan’s existence has been brief mentions in the journals of English explorers from the 1600s.

Wisconsin (Mamaceqtaw) – Their tribe status was terminated by the U.S. government in the 1950s, but they regained federal recognition in 1973. The Mamaceqtaw (Menominee) have 8,700 members today, mostly on a 353.894-square mile reservation in Wisconsin.

Wyoming (Tsisistas) – Merged with the Sutai people in the early 19th century, today they are collectively recognized as the Southern and Northern Cheyenne. Intermarriage with other groups has blurred definitive population count, but estimates put total “Cheyenne” numbers at over 20,000.

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Another school district just shifted to a 4-day week and parents are making themselves heard

America already has fewer school days than most other countries.

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Many school districts are moving to a 4-day week, but there are pros and cons to the approach.

American kids have fewer school days than most other major countries as it is, which poses a big challenge for families with two working parents. In a system designed for the "classic" stay-at-home mom model, it's difficult for many modern families to cover childcare and fulfill their work obligations during the many, many holidays and extra days off American children receive in school.

Some school districts, in fact, are ready to take things one step further with even fewer instructional days: for better or for worse.

Whitney Independent School District in Texas recently made news when it decided to enact a four-day week heading into the 2025 school year. That makes it one of dozens of school districts in Texas to make the change and over 900 nationally.

The thought of having the kids home from school EVERY Friday or Monday makes many parents break out in stress hives, but this four-day school week movement isn't designed to give parents a headache. It's meant to lure teachers back to work.

Yes, teachers are leaving the profession in droves and young graduates don't seem eager to replace them. Why? For starters, the pay is bad—but that's just the beginning. Teachers are burnt out, undermined and criticized relentlessly, held hostage by standardized testing, and more. It can be a grueling, demoralizing, and thankless job. The love and passion they have for shaping the youth of tomorrow can only take you so far when you feel like you're constantly getting the short end of the stick.

School districts want to pay their teachers more, in theory, but their hands are often tied. So, they're getting creative to recruit the next generation of teachers into their schools—starting with an extra day off for planning, catch-up, or family time every week.

Teachers in four-day districts often love the new schedule. Kids love it (obviously). It's the parents who, as a whole, aren't super thrilled.

- YouTube www.youtube.com

So far, the data shows that the truncated schedule perk is working. In these districts, job applications for teachers are up, retirements are down, and teachers are reporting better mental well-being. That's great news!

But these positive developments may be coming at the price of the working parents in the communities. Most early adopters of the four-day week have been rural communities with a high prevalence of stay-at-home parents. As the idea starts to take hold in other parts of the country, it's getting more pushback. Discussions on Reddit, Facebook, and other social media platforms are overrun with debate on how this is all going to shake up. Some parents, to be fair, like the idea! If they stay-at-home or have a lot of flexibility, they see it as an opportunity for more family time. But many are feeling anxious. Here's what's got those parents worried:

The effect on students' achievement is still unclear.

The execution of the four-day week varies from district to district. Some schools extend the length of each of the four days, making the total instructional time the same. That makes for a really long day, and some teachers say the students are tired and more unruly by the late afternoon. Some districts are just going with less instruction time overall, which has parents concerned that their kids might fall behind.

A study of schools in Iowa that had reduced instructional days found that five-days-a-week students performed better, on average.

Four-day school weeks put parents in a childcare bind.

Having two working parents is becoming more common and necessary with the high cost of living. Of course—"school isn't daycare!" But it is the safe, reliable, and educational place we send our kids while we we work.

Families with money and resources may be able to enroll their kids in more academics, extracurriculars, sports, or childcare, but a lot of normal families won't be able to afford that cost. Some schools running a four-day week offer a paid childcare option for the day off, but that's an added expense and for families with multiple kids in the school system, it's just not possible.

kids, school, school days, school week, schedule, 4 day week In a 4-day model, kids often (but not always) receive less instructional time. Photo by Ivan Aleksic on Unsplash

This will inevitably end with some kids getting way more screentime.

With most parents still working five-day weeks, and the cost of extra activities or childcare too high, a lot of kids are going to end up sitting around on the couch with their iPad on those days off. Adding another several hours of it to a child's week seems less than ideal according to expert recommendations.

Of course there are other options other than paid childcare and iPads. There are play dates, there's getting help from family and friends. All of these options are an enormous amount of work to arrange for parents who are already at capacity.

Working four days is definitely a win for teachers that makes the job more appealing. But it doesn't address the systemic issues that are driving them to quit, retire early, or give up their dreams of teaching all together.

@5th_with_ms.y

Replying to @emory here are my thoughts on my 4day work week as a teacher✨ #foryou #fyp #fypシ #foryoupage #foryoupageofficiall #teachersoftiktokfyp #teachersoftiktok #teachertok #teachersbelike #teachertiktok #tik #tiktok #viralllllll #teachertoks #teaching #teacher #tok #viralvideo #teacherlife #viral #trendy #teacher #teaching #worklifebalance #worklife #publicschool #publiceducation #school #student

A Commissioner of Education from Missouri calls truncated schedules a "band-aid solution with diminishing returns." Having an extra planning day won't stop teachers from getting scapegoated by politicians or held to impossible curriculum standards, it won't keep them from having to buy their own supplies or deal with ever-worsening student behavior.

Some teachers and other experts have suggested having a modified five-day school week, where one of the days gets set aside as a teacher planning day while students are still on-site participating in clubs, music, art—you know, all the stuff that's been getting cut in recent years. Something like that could work in some places.

In any case, the debate over a shortened school week is not going away any time soon. More districts across the country are doing their research in preparation for potentially making the switch.

Many parents don't theoretically mind the idea of their busy kids having an extra day off to unwind, pursue hobbies, see friends, catch up on projects, or spend time as a family. They're also usually in favor of anything that takes pressure off of overworked teachers. But until we adopt a four-day work week as the standard, the four-day school week is always going to feel a little out of place.

This article originally appeared in February. It has been updated.

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Mom realizes she's been using the 'heavy' setting on her washer wrong for years—and fellow moms are shook

"Today years old when I realize why my blankets are sopping wet."

washer, washing machine setting, how to use washing machine, laundry, laundry tips
Image courtesy of @granolabarpan/Instagram (with permission)

Stay-at-home mom Catrina shares shock at learning what the 'heavy' setting on her washer means.

Knocking out loads of laundry is a feeling of accomplishment that is unmatched. Depending on what needs to be washed, washing machines offer a variety of settings for the ideal clean. But even the most seasoned laundry pros can admit that they don't fully understand how to use them properly.

One stay-at-home mom shared her funny and relatable washing machine mistake. Catrina (@granolabarpan) got the shock of a lifetime when she realized that she had been using the "heavy" setting on her washer wrong for years.

"POV: today years old when it clicks why my blankets are sopping wet!!! I thought HEAVY meant heavy items being washed," she wrote in the video's overlay.

"Heavy on my machine means heavily soiled," she went on to add in the comments. "I thought it meant the stuff I was putting in the machine was heavy in weight/pounds."

Some moms are also realizing this for the first time. "Ok.. so I am 66 years old learning this???!! I always thought that heavy meant weight also😂," one person commented. Another person wrote, "Well I was today years old when I learned what heavy meant too…😂"

Others expressed confusion with so many settings, and reminiscing on simpler times. "Wait a minute. 😂. I think I need to for once go and read the manual because I have been wondering about all of the options," another user wrote. And another chimed in, "I want my old $250 3 options hot/warm/cold on/off washer back. It didn’t die it rusted out but took 25yrs to do it. I had 5 kids, plus my ex in-laws living with me."

Washing machine settings, explained

Struggling to understand the settings on your washing machine? You're not alone.

"Knowing these settings helps avoid common laundry mistakes, such as using the heavy cycle for heavy fabric weight instead of heavy soil, which can lead to ineffective cleaning or damage over time," Vanessa Ruiz, a professional organizer at Sparkly Maid San Antonio, tells Upworthy.

These are five washing machine settings and how they work:

1. Normal/Regular Cycle
Ruiz explains that this is your typical setting for day-to-day loads such as t-shirts, jeans, sheets, and underwear.

"These laundry loads are typically washed in warm water and the setting is rinsed with medium spin speeds through agitation in order to properly clean moderately soiled garments," she says. "This cycle is safe enough to wash a variety of different fabric content with a somewhat dirty load."

2. Delicate/Gentle Cycle
Ruiz notes that the delicate cycle is created specifically for delicate fabrics—lingerie, silk, lace, or embellished clothing—that may become damaged in a normal or regular wash.

"This cycle will use moderate spin speeds through gentle agitation to thoroughly dry clean and not damage clothes too easily," says Ruiz. "This is the preferred cycle when laundry items that require extra care or are labeled 'delicate' or 'hand wash' need to be washed."

3. Heavy Duty Cycle
The heavy duty cycle is specifically for heavily soiled items like work clothes, kitchen towels, and bedding.

"This setting uses higher water temperatures, longer wash times, and powerful agitation to remove stubborn dirt and grime. It’s perfect for those tough laundry jobs, but not recommended for delicate fabrics," explains Ruiz.

- YouTube www.youtube.com

4. Bulky/Bedding Cycle
This cycle is often confused with "heavy."

"This cycle accommodates larger, heavier items that absorb a lot of water, such as comforters, pillows, and sleeping bags," says Ruiz. "It uses more water, medium spin speeds, and longer wash times to thoroughly clean bulky items without causing damage or imbalance."

5. Quick Wash
In a rush? This is the perfect setting to use.

"It is an accelerated wash cycle designed for small loads of lightly soiled clothes, usually lasting 15 to 40 minutes," says Ruiz. "It’s great for when you need clean clothes fast and can save energy compared to longer cycles."

This article originally appeared last year.

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Communication expert shares 2-step method for talking to people who never admit they're wrong

Here's how to talk through the brick wall.

couple fight, argument, upset woman, woman in sweatshirt, marriage
via Canva/Photos

A woman can't stand what she's hearing.

Some folks in this world just have to be right. All the time. Even when you present them with every fact imaginable that proves they are wrong, they will resort to any rhetorical tactic they can to make it seem as though they are right. If that doesn't work, they turn to personal attacks.

People like this can be infuriating to deal with because talking to them is like screaming at a wall. Fortunately, communication expert Jefferson Fisher recently shared a two-step method on TikTok for dealing with these impossible people.

Fisher, who has become massively popular online, offers tips "to help people argue less and talk more."

@art_for_feeling

How to handle someone who is always right. 3 steps from @ Jefferson Fisher #power #insporation

Here is Fisher's two-step process for dealing with people who will never admit they are wrong:

Step 1. Diffuse the situation

"Know that the harder we work to prove that they're wrong, the more convinced they are that they're right," he says. "So what you're gonna do is diffuse that by just saying something simple as well, 'maybe you're right,' or 'maybe so.' That diffuses the whole situation."

Step 2. Open the conversation up

Fisher says you can encourage the other person to explore your ideas by saying: "'It's helpful for me to know that you're at least considering my thoughts, even if you don't agree with me.' Now you've made a safe space to have a discussion that's not threatening their identity. That's how you talk to somebody who thinks they're always right. So try that."

coffee, women having coffee, serious talk, women on couch, agreement Two woman having a heart-to-heart conversation. via Canva/Photos

Why identity matters

In his video, Fisher notes that people who won't admit when they are wrong have developed an identity based on always being correct. That's why, when they're confronted with the possibility that they may be incorrect, they will do anything to avoid admitting it.

Research shows that when people feel their identity is being attacked, they perceive it as an affront to their authenticity and value as human beings. This can lead to a physical reaction known as the amygdala hijack, where people feel as if they are being physically threatened. That's a big reason some people get enraged when discussing politics or religion. If their views on these issues are closely tied to their identity and those views are challenged, it can invalidate their entire sense of self.

angry, arms folded, angy man, won't listen, sneer A man who has dug in his heels. via Canva/Photos

The 'backfire effect'

Fisher explains that the harder we try to prove someone wrong, the more convinced they become they're right, due to a psychological phenomenon known as the "backfire effect." When people are shown facts that clearly contradict their views, they often cling to those beliefs even more strongly. That's because those beliefs are tied to emotion, not facts. When their views are challenged, it triggers defensiveness, and the brain works to protect their self-image rather than reconsider the belief.

Getting through to stubborn people who always think they're right isn't easy, but Fisher's advice can help break through the wall they erect when their beliefs are challenged. It's good for you and the other person. When you're never wrong, you never learn from your mistakes, and that can quickly lead to problems far worse than admitting you were wrong.

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Researchers found that scrolling while pooping dramatically raises your chance of getting hemorrhoids

A good reason to be mindful of your time on the toilet.

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via Canva/Photos

A man looking at his phone on the toilet.

Have you ever been scrolling through social media on your phone and then suddenly wondered where all the time went? You glance at the clock and wonder, “OMG, did I really just spend 30 minutes mindlessly scrolling on this app?” Well, after a new report published in PLOS ONE, you’ll think twice about getting lost doomscrolling while sitting on the toilet.

A team of researchers at Boston Medical Center found that people who scroll on their phones while pooping have a much higher chance of getting hemorrhoids. Hemorrhoids are swollen veins, akin to varicose veins, that are either internal or external. They can be painful, itchy, and sometimes bleed.

Looking at your smartphone on the toilet could cause hemorrhoids

“Smartphone use on the toilet was associated with a 46% increased risk of hemorrhoids,” the paper found after adjusting for sex, age, fiber intake, and exercise activity. To come to this grim conclusion, the researchers interviewed 125 patients at the medical center and asked them about their toilet habits, including whether they scrolled through their phone or not.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health A woman looking at her phone on the toilet.via Canva/Photos

What the researchers found was that those who bring their phone into the bathroom spend more time on the toilet; therefore, increasing the likelihood of developing hemorrhoids. “Of all respondents, 83 (66%) used smartphones while on the toilet,” the study found. “Furthermore, smartphone users spent considerably more time on the toilet compared to non-smartphone users, with many spending more than five minutes on the toilet per visit.”

Of those who looked at the phone on the toilet, 37.3% said that they sat on the throne for six to fifteen minutes. Non-phone users sat longer than six minutes only 7.1% of the time. "The likely explanation is that prolonged sitting increases pressure in the veins around the rectum, which can contribute to hemorrhoids," Dr. Ernesto Gonzaga, a gastroenterologist from the Hospital of the University of Pennsylvania, told ABC News.

“When you’re sitting on an open toilet bowl, you have no pelvic floor support,” Dr. Trisha Pasricha, the study’s senior author and a gastroenterologist at Massachusetts General Hospital, told CNN. The study said that 54% of people who use the phone while pooping are reading the news, and 44% said they were scrolling through social media.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health A man looking at his phone on the toilet.via Canva/Photos

The study was conducted on people 45 and over

The study was conducted on people aged 45 and older, a beneficial group to examine because some individuals in this age group don’t bring their phones to the bathroom. The study would have been much harder to conduct on younger people.

“It was helpful to have this (45 and older) group because there were people who didn’t use their smartphones on the toilet. So we had a comparison group,” Dr. Trisha Pasricha, the study’s senior author, told CNN. “Having a third of people not bringing their smartphones to the bathroom helped us understand what a baseline could look like, especially as I imagine the situation is more profound for younger individuals.”

If you’re afraid of developing hemorrhoids, the first step is to make sure that, if you take your phone with you to the bathroom, you stop scrolling when you’re done evacuating your bowels. You can also eat more high fiber foods, such as fruits and vegetables, and be sure to exhale while pushing and not strain. It’s also important to keep a healthy weight and to avoid sitting for too long, whether on a toilet or in your car. Hemorrhoids are a pain in the butt, and they’re not worth it, no matter how great the latest tea is on TikTok.

This article originally appeared last year

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Neuroscientist Andrew Huberman shares 'really weird' trick to fall asleep in five minutes

There's an easy way to trick your brain into calming down.

sleep, andrew huberman, sleep hacks, neuroscience, sleep tips, sleep advice, how to sleep
via Jamesbrianbounds/Wikimedia Commons and Canva/Photos

Andrew Huberman and a woman sleeping.

There is nothing worse than lying in your bed, with your mind racing, and you can’t fall asleep. The longer you lie in bed, the more anxious you get about falling asleep, which makes it even harder to catch some ZZZs. You've tried clearing your mind, but can’t. You’ve tried counting sheep but reached 100. What do you do now?

On a recent Real Time with Bill Maher, neuroscientist Andrew Huberman made an off-the-cuff remark about a sleep hack that he swears by, and it's based on brain research. Huberman is a Stanford University neuroscientist and tenured professor of neurobiology and ophthalmology. He's also the host of the popular podcast Huberman Lab, which focuses on health and science.

How to fall asleep fast

“In fact, if you wake up in the middle of the night and you're having trouble falling back asleep, try just doing some long, extended exhales. And get this, this sounds really weird, but it has a basis in physiology. Keep your eyes closed and just move your eyes from side to side behind your eyelids like this, back and forth,” Huberman told Maher as he moved his eyes from side to side as if he was surveying a vast landscape. “Do some long exhales. I can't promise, but I'm willing to wager like maybe one pinky, that within five minutes or so, you'll be back to sleep.”

- YouTube youtu.be

Andrew Huberman’s hack is based on neuroscience

Huberman explained the exercise in greater detail on Mark Bell's Power Project podcast. In his appearance, he discussed the interesting connection between our eyes and their connection to the amygdala, an almond-shaped part of the brain that controls our emotional response. “Eye movements of that sort actually do suppress the amygdala [to] make people feel calmer, less fearful,” Huberman said. He adds that when we are on a walk, we move our eyes from side to side, to analyze the terrain ahead of us, and the amygdala calms down.

- YouTube www.youtube.com

“But for most people who are sighted, moving your eyes from side to side for 10 to 30 seconds is going to calm you down," Huberman said. "And this makes really good sense because, from an evolutionary perspective, an adaptive perspective, we've always been confronted with interpersonal threats and animal to human threats. Forward movement is the way that you suppress the fear response."

Americans aren’t getting enough sleep

Huberman’s video is important because many Americans need to get more sleep. A 2022 Gallup poll found that only 32% of Americans said they got “excellent” or “very good” sleep; 35% described their sleep as “good”; and 33% said their sleep was “fair” or “poor.”

Sleep is essential to maintaining good health. Getting at least seven hours of sleep a night is great for your memory, focus, emotional regulation, appetite, muscle recovery, and tissue repair. It also reduces the risk of chronic conditions like heart disease and diabetes. It’s great that Huberman shares his hack, which few people would have come up with without a background in neuroscience, to improve their sleep. It’s also another exciting way to show just how interconnected the body is, from eyes to brain and beyond. Sweet dreams.

This article originally appeared last year.

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