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You don't have to march in Pride to make a difference for LGBTQ people. Here's how.

You don't have to be at a Pride march to make a difference.

In June 1969, a group of New Yorkers decided they'd had enough.

Patrons of the Stonewall Inn, an LGBTQ bar in Greenwich Village, stood up to police officers who'd reportedly been repeatedly harassing and targeting them for their sexual orientations and gender identities. The demonstrations that ensued sparked the beginning of the modern LGBTQ civil rights movement.

The exterior of the Stonewall Inn in New York City. Photo by Stan Honda/AFP/Getty Images.

The Stonewall Inn riots inspired President Clinton to declare June "Gay and Lesbian Pride Month" in 1998. In 2009, President Obama expanded on the recognition, deeming it "Lesbian, Gay, Bisexual, and Transgender Pride Month," as it remains today.

This June feels different though.

After years of having an ally in the White House, President Trump's administration — unchecked by a GOP Congress — is threatening to roll back rights for LGBTQ people. It's crucial we stand in solidarity.

If you can make it out to a Pride march in your area, excellent. But even if you can't (or just despise big crowds), you can still support the movement.

1. Help buy a bus ticket for a friend so they can go to the March for Equality in Washington, D.C.

LGBTQ Pride marches are happening in cities from coast to coast. But the most notable one this year will unfold in the nation's capital on June 11. The Equality March for Unity and Pride is mobilizing queer people and their allies in support of LGBTQ rights under a new administration that wants to take us backward.

You can do this anywhere, but if you happen to know someone in New York City who is interested in going but doesn't have the travel funds, you can buy them a bus ticket on Grindr's "Pride Ride" to D.C.

2. If you're visiting the East Coast this summer, treat yo'self to a scoop of big, gay ice cream.

There's nothing explicitly gay about the tasty treats at the Big Gay Ice Cream Shops in New York City and Philadelphia, of course. But the company, which started as a food truck in 2009 before expanding into storefronts, has been a proud supporter of the Ali Forney Center, a nonprofit that helps homeless LGBTQ youth.

When you scream for (big, gay) ice cream, you're also helping the business raise awareness and resources for young people in need. And that's a big, gay win-win.

3. Snatch up one of these glorious Pride shirts in support of LGBTQ youth in need.

Through an initiative created by Represent, 100% of profits from these shirts will benefit The Trevor Project, which focuses on suicide prevention efforts among LGBTQ youth, as well as the NOH8 campaign, which utilizes social media platforms to promote equality.

4. Or, if you're a basketball fan, maybe these Pride shirts are more up your alley.

Photo courtesy of the NBA/WNBA.

The NBA and WNBA partnered with GLSEN, an organization helping to make our schools safer and more inclusive for LGBTQ students, to create Pride shirts for every pro team. A portion of the proceeds will benefit the nonprofit.

A critical component in ensuring classrooms are inclusive is recognizing the accomplishments of LGBTQ people throughout history.

5. Commit this month to reading just one Wikipedia entry a day on LGBTQ history and queer pioneers.

School curriculums often gloss over the history of, and challenges faced by, marginalized groups. The LGBTQ community is no different.

It makes sense that many of us haven't learned about people like Marsha P. Johnson, Dan Choi, Edith Windsor, and Harvey Milk — some of the trailblazers who helped us get to where we are today.

Lt. Dan Choi, who came out as gay in 2009 while serving in the armed forces, became a pioneer in ending the military's homophobic "Don't Ask, Don't Tell" policy.  Photo by Mark Ralston/AFP/Getty Images.

Each day in June, take 10 minutes to read up on a famous LGBTQ figure or moment in history. Your teammates at the next trivia night will thank you for it.

6. Now that you're up on your queer history, email a local school or school district and ask that the students there are too.

Last year, California became the first state to mandate LGBTQ-inclusive curriculums in its history and social science requirements. As Vice reported, it may set off a chain reaction too, as other states look to include more diverse perspectives and historical figures in their classroom instructions.

Send an email — or attend a school board meeting or bring it up at the next PTA meeting — to get this issue on the radar in your city, if it's not already.

7. Drop in to a restaurant or store that supports its LGBTQ employees — and avoid the places that don't.

The Human Rights Campaign releases a Corporate Equality Index each year studying and ranking businesses based on how supportive their workplace policies are for LGBTQ people.

Many different factors — including if a company highlights LGBTQ protections in its anti-discrimination policies or if it offers transgender-inclusive health care benefits — are considered in the index.

Target — which adopted pro-LGBTQ policies and created specific Pride products for customers in recent years — was a top-rated company for its inclusive workplace in 2017.

Even if you're not marching in Pride, the way you spend your dollars makes a difference.

8. If you're not LGBTQ and new to this whole Pride thing, set aside 30 minutes to start learning about being a good ally.

Is your child — or your mom or dad — LGBTQ? What about a colleague or friend at school? Do you want to be there for transgender people in your community, but not sure where to start? GLAAD compiled helpful guides for allies to do their best supporting the LGBTQ people they know and love.

Photo by Yana Paskova/Getty Images.

Pro tip: Do this before breaking out any rainbow attire.

9. Drink some delicious wine while supporting queer artists and LGBTQ youth in need of stable housing.

In honor of Pride month, City Winery Chicago worked with four LGBTQ artists — Kelly Boner, James Schwab, Tennessee Loveless, and Sierra Berquist — to design the labels for its "Playing with Labels" campaign.

Photo courtesy of Dustin DuBois/City Winery Chicago.

With each bottle purchased, $10 goes toward Project Fierce Chicago, a nonprofit that provides supportive transitional housing to homeless LGBTQ youth in the Windy City. Can't make it to a Pride march in person? Drink up!

10. Paint your nails rainbow colors.

They'll serve as a great conversation starter with family or friends. You can mention Pride and what the month means to you.

Plus, they'll look great.

11. Choose one lesser known LGBTQ advocacy group and commit a monthly gift to support its work.

National organizations like the Human Rights Campaign and GLAAD are helping to save and better the lives of LGBTQ people across the country. Supporting them makes a difference.

But there are many other groups working under the radar that deserve our attention too.

If you're interesting in making donations, consider contributing to organizations like Fierce, Trans Lifeline, ACT UP, and the Sylvia Rivera Law Project, focused on more niche (but still crucial) issues facing the LGBTQ community, often with much smaller budgets.

12. There's a decent chance you have at least one Facebook friend who's in the closet. Write a supportive post noting that you're there for them, any time.

When you aren't open about your sexuality or gender identity, coming out can be a very scary thing for many LGBTQ people — especially if you have few (or no) accepting family members or friends.

Sharing a Facebook status letting any of your friends who are in the closet know that you're a person they can talk to really could change their life.

13. Set your calendars: Most midterm elections are Tuesday, Nov. 6, 2018, and the LGBTQ community needs you to show up.

Midterms never get the same media fanfare as presidential election years, even though, in many ways, they're of equal consequence. You'll have to do some digging on the candidates in your state vying for office in order to get a good understanding of who they are and what they'll fight for.

Mayor Peter Buttigieg is the first openly gay mayor of South Bend, Indiana. Photo by Derek Henkle/AFP/Getty Images.

There are many crucial issues that need our attention — climate change, fighting poverty, creating jobs, criminal justice reform — but LGBTQ rights is an issue on the ballot too. If you can't make it to a march, the least you can do is commit to learning about how your candidates plan to help (or harm) LGBTQ people in your area and keep their stances in mind on Nov. 6, 2018.

14. Make it a goal: For the next kid's birthday on your calendar, buy them a book or movie that's LGBTQ-inclusive.

The entertainment and toy selections available for kids need to get better at diversity, particularly when it comes to LGBTQ representation.

Reading fairy tales like "Promised Land" and watching short films like "In a Heartbeat" and "Rosaline" — all stories for kids that feature same-sex love interests — will help young queer people understand they have a place in this world, while teaching straight and cisgender kids that their LGBTQ peers are deserving of love and respect.

Photo courtesy of "Promised Land."

15. Learn about a pressing LGBTQ rights issue in your own backyard and follow a local Facebook group to stay up to speed.

Think local: What challenges does the LGBTQ community face in your city or state?

Just last month, legislators in Texas approved a bill that would deny trans students the right to use the bathroom that corresponds with their gender. Lawmakers in North Carolina recently tried to reverse marriage equality in the Tar Heel state. Across the country, LGBTQ rights issues are being sorted out and decided by local school boards.

It only takes a few minutes to find some local LGBTQ Facebook groups and follow them so you can stay plugged in to what's happening in your area and fight for what's right.

16. Share this powerful video about a transgender girl and her loving family.

Some of your friends on Facebook might be more hesitant (or outright against) watching it. But that's the whole point.

When we elevate stories that put ourselves in the shoes of someone with different life experiences, we tend to build bridges. It makes sense that when someone knows an LGBTQ person and hears their story, they're far more likely to support LGBTQ rights.

17. If you live in a state that's debating a bathroom bill, make sure to call your rep — preferably more than once.

So-called "bathroom bills" — which stop trans children and adults from using the restroom that corresponds to their gender — puts people who are already more at-risk of violence in even more uncomfortable and dangerous situations. These bills are born from fearmongering and myths about transgender people.

If you live in one of the 15 states where a bathroom bill is in the works, call your representatives in Washington and voice your concerns.

Rainbow flags and festive parades are important in unifying the LGBTQ community every June. But they're only one component of what it means to celebrate Pride.

This June, acknowledge all the positive change that's happened since those first rioters fought back outside the Stonewall Inn nearly 50 years ago. Then, commit to helping push that progress forward while fighting the forces trying to stall it, however you can.

We all play a part in ensuring equality.

Photo by Wojtek Radwanski/AFP/Getty Images.

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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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Modern Families

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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Pop Culture

In 1969, the Monkees appeared on The Johnny Cash Show and played a stunning, original country song

"Nine Times Blue" is a jaw dropping intersection of craftsmanship and pure talent.

the monkees, nume times blue, monkees live, monkees country, johnny cash show
via Colleen Gruver/YouTube

The Monkees perform on "The Johnny Cash Show."

The great debate about The Monkees is whether they were a real band or just a group of actors thrown together for a TV show. The answer is yes. They were actors cast to play an American version of The Beatles, and many of their early songs were written by big-time professional songwriters such as Tommy Boyce, Bobby Hart, Neil Diamond, Carole King, and Gerry Goffin.

However, The Monkees would pick up their own instruments, play on the 1967 Headquarters album, and perform as a live band on sold-out tours. After a resurgence in the '80s, the band enjoyed a lucrative career as a legacy act, with various members continuing to perform as The Monkees until Michael Nesmith died in 2021. Nesmith, originally a country singer from Dallas, Texas, wrote several of The Monkees' hits, including "Mary, Mary," "Papa Gene's Blues," "The Girl I Knew Somewhere," and "Listen to the Band," and was a driving force in the group being taken seriously as musicians.



By the summer of 1969, The Monkees' TV series was off the air, and the affable Peter Tork had exited the group, citing exhaustion. The remaining three soldiered on, performing on The Johnny Cash Show to promote their latest album, Instant Replay. The band chose to perform "Nine Times Blue," a country song written by Nesmith that he had demoed at the time but wouldn't be released until he recorded it as a solo artist in 1970.

The performance is a wonderful reminder that The Monkees were great comedic actors and accomplished musicians. Davy Jones and Micky Dolenz do a fantastic job singing harmonies on the chorus, while Nesmith plays some nice fills on his Gibson acoustic.

- YouTube www.youtube.com

Later in the show, The Monkees joined Cash for a performance of his 1966 novelty song, "Everybody Loves a Nut," which perfectly suited the band's comedic sensibilities. Two weeks after the release, Cash scored one of his biggest hits with "A Boy Named Sue," recorded live at San Quentin prison.

A few months later, Nesmith left The Monkees to pursue a country-rock career, first with the seminal group The First National Band, which scored a Top 40 hit with "Joanne" from the album Magnetic South.

- YouTube www.youtube.com

Although Nesmith's country-rock albums of the '70s were moderately successful, he was still overshadowed, as a musician, by The Monkees' towering success and subsequent downfall. In the '70s, it wasn't easy for Nesmith to get the respect he was due as a country artist. But in the years leading up to his death in 2021, Nesmith's work was reappraised, and he was seen as a brilliant songwriter who anticipated the rise of alt-country.

The Monkees hold a complicated place in rock 'n' roll history. While some see them as a prefabricated band assembled to cash in on The Beatles' success, others recognize them as talented musicians brought together under bizarre circumstances who forged their own path and created something fresh and innovative, only earning proper respect years later.

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Health

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.

phone, toilet, hemorrhoids, smartphone, tiktok, social media, toilet health
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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