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Why do I feel better when I wake myself up instead of relying on an alarm? A neurologist explains the science of a restful night’s sleep

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theconversation.com – Beth Ann Malow, Professor of Neurology and Pediatrics, Vanderbilt University – 2024-11-18 07:25:00

Your internal body clock can help wake you up without an alarm.

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Beth Ann Malow, Vanderbilt University

Curious Kids is a series for children of all ages. If you have a question you’d like an expert to answer, send it to curiouskidsus@theconversation.com.


Why do I feel better rested when I wake myself up than I do if my alarm or another person wakes me up? – Calleigh H., age 11, Oklahoma


We’ve all experienced this: You’re in the middle of a lovely dream. Perhaps you’re flying. As you’re soaring through the air, you meet an eagle. The eagle looks at you, opens its beak and – BEEP! BEEP! BEEP!

Your alarm goes off. Dream over, time to get up.

Many people – kids and adults alike – notice that when they wake up naturally from sleep, they feel more alert than if an alarm or another person, like a parent, wakes them up. Why is that?

I’m a neurologist who studies the brain, specifically what happens in the brain when you’re asleep. I also take care of children and adults who don’t sleep well and want to sleep better. My research involves working with parents to help them teach their children good sleep habits.

To understand how to sleep better, and why waking up naturally from sleep helps you feel more alert, you need to start by understanding sleep cycles.

The sleep cycle

The sleep cycle consists of four stages. One of these is REM, which stands for rapid eye movements. The other three are non-REM stages. When you fall asleep, you first go into a state of drowsiness called non-REM Stage 1.

This is followed by deeper stages of sleep, called non-REM stages 2 and 3. Each stage of non-REM is deeper than the one before. Then, about 90 minutes after you first fall asleep, you enter the fourth stage, which is REM sleep. This is a stage of lighter sleep where you do much of your dreaming. After a few minutes, you return to non-REM sleep again.

Segments of a circle indicate the four stages of the sleep cycle: Non-REM 1, Non-REM 2, Non-REM 3, and REM.

The four stages of the sleep cycle.

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These cycles repeat themselves throughout the night, with most people having four to six cycles of non-REM sleep alternating with REM sleep each night. As the night goes on, the cycles contain less non-REM sleep and more REM sleep. This is why it’s important to get enough sleep, so that the body can get enough of both REM sleep and non-REM sleep.

REM vs. non-REM sleep

How do researchers like me know that a person is in non-REM vs. REM sleep? In the sleep lab, we can tell from their brain waves, eye movements and the tension in their muscles, like in the chin. These are measured by putting sensors called electrodes on the scalp, around the eyes and on the chin.

These electrodes pick up brain activity, which varies from waves that are low in amplitude (the height of the wave) and relatively fast to waves that are high in amplitude (a taller wave) and relatively slow. When we are awake, the height of the waves is low and the waves are relatively fast. In contrast, during sleep, the waves get higher and slower.

Non-REM Stage 3 has the tallest and slowest waves of all the sleep stages. In REM sleep, brain waves are low in amplitude and relatively fast, and the eye movements are rapid, too. People need both non-REM and REM stages for a healthy brain, so they can learn and remember.

Waking up naturally

When you wake up in the morning on your own, it’s usually as you come to the end of whatever stage of sleep you were in. Think of it like getting off the train when it comes to a stop at the station. But when an alarm or someone else wakes you up, it’s like jumping off the train between stops, which can feel jolting. That’s why it’s good to wake up naturally whenever possible.

People can actually train their brains to wake up at a consistent time each day that is a natural stopping point. Brains have an internal 24-hour clock that dictates when you first start to feel sleepy and when you wake up. This is related to our circadian rhythms.

You can adjust your circadian rhythm so that you wake naturally each morning.

Training the brain to wake up at a consistent time

First, it’s important to go to bed at a consistent time that allows you to get enough sleep. If you stay up too late doing homework or looking at your phone, that can interfere with getting enough sleep and make you dependent on an alarm – or your parents – to wake you up.

Other things that can help you fall asleep at a healthy time include getting physical activity during the day and avoiding coffee, soda or other drinks or foods that contain caffeine. Physical activity increases brain chemicals that make it easier to fall asleep, while caffeine does the opposite and keeps you awake.

Second, you need to be aware of light in your environment. Light too late in the evening, including from screens, can interfere with your brain’s production of a chemical called melatonin that promotes sleep. But in the morning when you wake up, you need to be exposed to light.

Morning light helps you synchronize, or align, your circadian rhythms with the outside world and makes it easier to fall asleep at night. The easiest way to do this is to open up your shades or curtains in your room. In the winter, some people use light boxes to simulate sunlight, which helps them align their rhythms.

Benefits of a good night’s sleep

A good sleep routine entails both a consistent bedtime and wake time and regularly getting enough sleep. That usually means 9-11 hours for school-age kids who are not yet teens, and 8-10 hours for teens.

This will help you be at your best to learn at school, boost your mood, help you maintain a healthy weight and promote many other aspects of health.


Hello, curious kids! Do you have a question you’d like an expert to answer? Ask an adult to send your question to CuriousKidsUS@theconversation.com. Please tell us your name, age and the city where you live.

And since curiosity has no age limit – adults, let us know what you’re wondering, too. We won’t be able to answer every question, but we will do our best.The Conversation

Beth Ann Malow, Professor of Neurology and Pediatrics, Vanderbilt University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Health and Human Services secretary influences every aspect of America’s health

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theconversation.com – Angela Mattie, Professor of Management & Medical Sciences, Schools of Business & Medicine, Quinnipiac University – 2025-01-23 13:41:00

Declaring a state of public health emergency − and mobilizing resources to address it − is a power of the HHS secretary.

Frank Franklin II/AP Photo

Angela Mattie, Quinnipiac University

The secretary of the Department of Health and Human Services, or HHS, plays a significant role in every American’s access to health care and in the nation’s overall well-being.

Under the secretary’s leadership, the multiple agencies that constitute HHS oversee the financing of Medicare and Medicaid, conduct research to improve care quality, monitor health care fraud and abuse, and respond to pandemics.

I am a scholar of health care policy and former Robert Wood Johnson Health Policy Fellow on the U.S. Senate Committee on Health, Education, Labor and Pensions. In my time as a fellow from 2000 to 2001, I witnessed how significant the HHS secretary’s role is in protecting and preserving the health of our nation.

The secretary’s direction influences America’s ability to prepare for health threats, take up childhood vaccines, enhance the water supply, and a host of other public health measures. Understanding how the department and its leader influences the health of the U.S. is especially important in today’s environment of persistent emerging infectious diseases and misinformation.

What does the Health and Human Services secretary do?

The secretary of Health and Human Services is a member of the president’s cabinet of advisers, appointed by the president with the advice and consent of the U.S. Senate. The secretary advises the president about health care policy issues and public health measures and is responsible for 13 operating divisions in charge of the nation’s health.

Outline of eagle encircles with the text 'DEPARTMENT OF HEALTH & HUMAN SERVICES USA'

Seal of the Department of Health and Human Services.

U.S. Department of Health and Human Services

The charge of the HHS secretary is to oversee the department’s mission: “to enhance the health and well-being of all Americans, by providing for effective health and human services and by fostering sound, sustained advances in the sciences underlying medicine, public health and social services.”

Implementing this mission requires one of the largest budgets for a U.S. federal agency. According to the Office of Management and Budget, the Health and Human Services Department has accounted for at least 20% of the federal budget since fiscal year 1995. For fiscal year 2025, the HHS requested approximately US$1.8 trillion in federal outlays.

Powers of the HHS secretary

The Health and Human Services secretary has several key powers that allow them to fund and implement programs and initiatives critical to American health and well-being.

One of these powers is the right to administer and regulate Medicare, Medicaid and the Affordable Care Act, or ACA. The largest portion of the HHS budget goes to Medicare and Medicaid programs, which account for 52% and 33% of funds, respectively. The secretary, in coordination with the Centers for Medicare and Medicaid Services, sets guidelines for coverage, payment and service delivery. The secretary also issues regulations and guidelines to implement ACA provisions, manage the federal health insurance marketplace, ensure compliance with ACA requirements and educate the public about their rights and benefits under the ACA.

Line of people holding signs with individual letters spelling 'HEALTH CARE NOW,' standing in front of a white government building

HHS manages which and how many Americans have health insurance coverage. Here, Mainers for Health Care rally outside the State House in 2018 for Medicaid expansion.

Robert F. Bukaty/AP Photo

The HHS secretary also has oversight of medical and scientific research. Through the National Institutes of Health, or NIH, the secretary yields broad power in allocating funding and promoting study of the causes, diagnosis, treatment, control and prevention of diseases. The NIH has an annual budget of more than $47 billion.

With the proliferation of international travel, the health of the country is increasingly dependent on the health of the world. The HHS secretary represents the U.S. in global health matters, often collaborating with the World Health Organization, foreign governments and ministries of health to enhance pandemic preparedness and global health security.

Public health emergencies

The HHS secretary also has legal authority to prepare for and respond to public health and medical emergencies.

For example, the Public Health Service Act authorizes the HHS secretary to lead federal responses to health threats, including declaring a public health emergency to control communicable diseases.

Through the Food and Drug Administration, the Federal Food, Drug and Cosmetic Act allows the HHS secretary to oversee the safety and efficacy of food, pharmaceuticals, medical devices and cosmetics.

Glass wall of primary care clinic, reflections of people outside the building looking at people on the inside

Which drugs and medical products are available to the American public – and when – is under the purview of the HHS secretary.

John Minchillo/AP Photo

The secretary can also enable the FDA to issue an emergency use authorization, enabling clinicians to use unapproved medical products to manage specific conditions in an emergency. For example, during the COVID-19 pandemic, the HHS secretary declared that the circumstances justified the FDA to issue an EUA for the COVID-19 vaccines, allowing them to be quickly brought to the market.

Under the Social Security Act, the secretary is authorized to waive or modify certain Medicare, Medicaid and Health Insurance Portability and Accountability Act, or HIPAA, requirements. This provision ensures that health care items and services are available for programs under the Social Security Act during public emergencies.

Notable HHS secretaries

A Health and Human Services secretary’s leadership can support and spearhead health care programs, roll out insurance expansion and determine how the nation responds to a pandemic.

For example, Donna Shalala was the longest-serving HHS secretary, in office from 1993 to 2001. She created the Children’s Health Insurance Program in 1997, which expanded health care access for millions of children.

Oveta Culp Hobby was the first secretary of HHS, then called the Department of Health, Education and Welfare. Serving from 1953 to 1955, she led the rollout of the polio vaccine during her last year, leading to the near eradication of this disabling disease in the United States.

HHS Secretary Oveta Culp Hobby and Surgeon General Leonard Scheele speak about polio vaccine development.

Serving from 2009 to 2014, Kathleen Sebelius was instrumental in implementing the Affordable Care Act. She helped establish the health insurance marketplace and advocated for expanding Medicaid under the ACA, allowing millions of low-income Americans to gain health coverage.

The HHS secretary’s priorities and decisions have a direct and lasting impact on the health and well-being of most Americans, making this role one of the most significant in federal government.The Conversation

Angela Mattie, Professor of Management & Medical Sciences, Schools of Business & Medicine, Quinnipiac University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Mark Zuckerberg thinks workplaces need to ‘man up’ − here’s why that’s bad for all employees, no matter their gender

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theconversation.com – Adam Stanaland, Assistant Professor of Psychology, University of Richmond – 2025-01-23 07:48:00

Meta CEO Mark Zuckerberg attends a UFC match on Feb. 17, 2024.

Sean M. Haffey/Getty Images

Adam Stanaland, University of Richmond

When Meta CEO Mark Zuckerberg appeared on a Jan. 10, 2025, episode of “The Joe Rogan Experience,” he lamented that corporate culture had become too “feminine,” suppressing its “masculine energy” and abandoning supposedly valuable traits such as aggression.

The workplace, he concluded, has been “neutered.”

Perhaps not surprisingly, Zuckerberg has also embraced stereotypically masculine pursuits in his personal life. He’s become a mixed martial arts aficionado and has shared his affinity for smoking meats. On his expansive Hawaii compound, he’s even taken up bow-and-arrow pig hunting.

He’s come a long way from the geeky image of his youth.

But is Zuckerberg right? Do workplaces in the U.S. need to embrace a more diesel-fueled, street-fighting, meat-eating mentality?

As a social psychologist who studies masculinity and aggression, I think it’s important to evaluate what the science says about Zuckerbeg’s claims – and to consider what it means for the future of workplace culture in the U.S.

Show no weakness

In 2018, sociologist Jennifer Berdahl and her colleagues coined the term “masculinity contest culture” to describe workplaces rife with cutthroat competition, toxic leadership, bullying and harassment.

Integrating decades of prior research on masculinity in the workplace, Berdahl and her collaborators were able to map how masculinity contest cultures operate, as well as show how they affect organizations and individual employees.

In her experiments, she had participants agree or disagree with statements such as “expressing any emotion other than anger or pride is seen as weak,” based on their perceptions of their own organization. Using advanced statistical techinques, Berdahl’s team was able to distill masculinity contest cultures down to four components: “showing no weakness,” “strength and stamina,” “putting work first” and “dog eat dog.”

Then they were able to show how these cultures are tied to a host of negative outcomes for workers and companies, such as burnout, turnover and poor well-being. And at the organization level, they can foment a dysfunctional office environment, toxic leadership and even bullying and harassment.

An imagined grievance

Based on this research, then, it seems like promoting rigid masculinity in the workplace is not the best solution for an arguably already struggling Meta.

What, then, led Zuckerberg to claim that the workplace has been neutered and must be infused with masculine energy? Has the American office really gone full “Legally Blonde”?

Zuckerberg’s own company isn’t exactly a paragon of parity: Its total workforce, as of 2022, was nearly two-thirds male, while its tech workforce was three-quarters male. Furthermore, according to psychologists Sapna Cheryan and Hazel Markus, workplaces in the U.S. still reflect what they call “masculine defaults” – cultures that reward characteristics or behaviors generally associated with men.

This can range from how companies describe themselves – for example, as places that are “aggressive” and “unrestrained” – to hosting events catering to traditionally male pursuits, such as golf outings.

A group of men observe another man participating in a golf simulator.

Many workplaces in the U.S. still promote and prize traditionally masculine traits and pursuits.

Daniel Boczarski/Getty Images for PXG

Although Cheryan and Markus’ analysis centers on how masculine defaults make it harder for women to carve out their professional paths, they can harm everybody, including men.

My research, for example, has shown that when men feel pressured to fulfill certain masculine expectations, they can develop fragile masculine identities, which are linked with aggression and anxiety.

Although the pervasiveness of masculinity norms can give men an upper hand in the workplace, I wonder whether men are contorting themselves to fit into outdated molds of who succeeds at work. Indeed, research shows that successful organizations promote a healthy mix of stereotypically masculine and feminine qualities.

In other words, it’s best when people of all genders feel comfortable showcasing traits such as cooperation and agency, qualities that don’t necessarily fall into one gender camp.

The rise of the fragile billionaire

If many workplaces still possess dog-eat-dog cultures and celebrate masculinity – with evidently poor outcomes – you might wonder why billionaire corporate leaders would advocate for them.

The most generous explanation is ignorance. Zuckerberg could simply be unaware that most offices in the U.S. still possess competitive environments and traits associated with traditional masculinity.

Although this could be the case, I think there could be two other explanations for Zuckerberg’s promotion of rigid masculinity norms.

There could be an economic motive. Perhaps Zuckerberg thinks that promoting his company as an arena of high-stakes competition and aggression is the best way to attract talent and spur innovation in a field already dominated by men. It’s often thought that competition drives innovation. So “Meta needs to be more masculine” could actually be code for “Meta needs to breed more internal competition, which will spur innovation and turn a profit.” This assumption is also misguided: Recent research has shown that internal competition may actually stifle innovation.

There could also be a psychological motive. I’ve found in my research that men are most likely to cling to notions of rigid masculinity when they feel pressure to “man up” and are insecure about themselves.

Perhaps Zuckerberg sees diversity efforts as a challenge to his power. Maybe he thinks aligning himself with President Donald Trump’s version of masculinity will help him gain and retain power, especially as he faces challenges from other tech giants. So his promotion of an aggressive workplace, along with his slashing of policies that could make him look “weak,” are moves to reinforce his status as a leader, as an innovator and as a man.

This isn’t to say that activities such as hunting and mixed martial arts are inherently bad, or even inherently masculine: There are plenty of female hunters and UFC fighters. Nor is it to say that certain masculine characteristics in the workplace are inherently bad.

But when I see middle-aged billionaires – Zuckerberg isn’t the only one – exhibiting the signs of fragile masculinity that I’ve observed among young adult men and adolescent boys, I can’t help but wonder what the country’s future holds.The Conversation

Adam Stanaland, Assistant Professor of Psychology, University of Richmond

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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10 years after the Charlie Hebdo attacks in France, conversations about free speech are still too black and white

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theconversation.com – Armin Langer, Assistant Professor of European Studies, University of Florida – 2025-01-23 07:47:00

A special edition of French satirical newspaper Charlie Hebdo commemorates 10 years since an Islamist attack in 2015.

Photo by Ludovic Marin/Pool/AFP via Getty Images

Armin Langer, University of Florida

In January 2015, 12 people were killed at the French satirist magazine Charlie Hebdo’s office after it published controversial caricatures of the Prophet Muhammad. Ten years later, the tragic events continue to resonate in global conversations about limits to the freedom of expression.

The attacks led to an outpouring of public sympathy for the victims, summed up by the slogan “Je suis Charlie” – “I am Charlie.” This slogan became a symbol of solidarity and declared support for freedom of expression and France’s tradition of using satire in art and media.

Since then, Charlie Hebdo has been framed as a universal symbol of freedom of speech. Yet, for others – especially French Muslims – the magazine represented the reinforcement of racial and religious stereotypes under the guise of satire.

As a scholar who studies secularism in Europe, I argue that communities’ reactions to satire are deeply influenced by factors such as religious marginalization, political exclusion and cultural tensions.

The attack was a horrific act of violence that cannot be justified. However, the discussions that followed often overlooked the ways in which the magazine’s caricatures perpetuated racist stereotypes – particularly against Muslims, who occupy a precarious position in French society.

Punch up, not down

The underlying question of satire’s ethical limits lies in its relationship to power. At its best, satire critiques authority, exposes hypocrisy and challenges systems of dominance.

Jonathan Swift’s 1729 book “A Modest Proposal,” for example, ridiculed British exploitation of the Irish. Similarly, The Onion has published pieces lampooning billionaire greed, and comedian Hasan Minhaj criticized Saudi Crown Prince Mohammed bin Salman for human rights violations.

I would argue that effective satire should “punch up, not down” – targeting those in positions of power or privilege rather than vulnerable communities who already face oppression.

When satire targets marginalized groups, it can strengthen harmful stereotypes instead of challenging them. For example, Charlie Hebdo’s caricatures of Muslims relied on stereotypical and dehumanizing images – often portraying them as violent extremists.

Charlie Hebdo’s caricatures were not isolated cases; they reflected and reinforced broader narratives in French society that link Islam with backwardness, violence and resistance to integration. In a country where Muslims already face discrimination in jobs, housing and policing, such portrayals can deepen their marginalization.

Supporters of Charlie Hebdo’s style of art pointed out that the magazine has also made fun of Catholics. For instance, the magazine’s cover in 2013 depicted Pope Benedict XVI resigning from the papacy to elope with a Swiss Guard – a satirical critique that highlights the church’s strict views on homosexual relationships.

Charlie Hebdo’s satire of Catholics, however, works differently. While it often harshly criticized the Catholic Church, its target was an institution deeply embedded to France’s culture and history.

Even as religious adherence declines, Catholicism remains deeply intertwined with French national identity in ways that Islam does not. Criticism of the Catholic Church, therefore, challenges a powerful institution, whereas criticism of Islam often targets a marginalized community.

Laïcité and its application

Women wearing headscarves hold signs that read, 'Don’t touch my headscarf.'

Muslim women hold a demonstration at Place de la République on Oct. 19, 2019, in Paris.

Photo by Dominique Faget/AFP via Getty Images

At the heart of this disparity lies France’s strict commitment to laïcité, or secularism. France’s commitment to laïcité is meant to ensure religious neutrality but has often been used to target Muslims unfairly. Many, including myself, would argue that policies like headscarf bans in public schools, for teachers and students alike, and limits on public expressions of Islamic faith have turned laïcité into a tool for exclusion rather than inclusion.

According to some critics, the 2019 Notre Dame fire further exposed the “hypocrisy” of laïcité. While the French government raised nearly US$1 billion to restore the cathedral as a symbol of French heritage, Muslim communities continue to face barriers to building mosques, with local authorities citing the policy of laïcité to block their efforts.

In this context, Charlie Hebdo’s satire of Muslims echoed state narratives portraying Islam as clashing with French secular values. One infamous cartoon showed the prophet with a bomb in his turban, reinforcing the stereotype of Islam as inherently linked to terrorism. Another featured the prophet in sexually suggestive poses, which sent the message that Muslims are sexually strict and backward, while French secular society is modern and free. It fed into old colonial beliefs that Western culture is superior and that Muslims need to be liberated from their alleged backwardness.

Instead of challenging authority, these caricatures often mirrored and reinforced the Islamophobia already prevalent in France. Critics point to examples such as the disproportionate policing and surveillance of neighborhoods with large Muslim populations, which effectively criminalize these communities. Therefore, they argue, Charlie Hebdo’s style of satire crossed the line between critique and complicity, aligning itself with state narratives rather than resisting them.

Rethinking the legacy of Charlie Hebdo

Looking back on 10 years of debates since the Charlie Hebdo attacks, it is clear the discussion must move beyond framing the issue as free speech versus censorship. Instead, I believe the focus should shift to what satire ought to convey in a society striving for equality and justice.

Scholar of Francophone studies Nadia Kiwan writes that the “Je suis Charlie” slogan pushed people to conform to a single way of expressing support, making it hard for those with different views to speak up. She points out that this pressure to agree with the slogan silenced important voices – particularly those attempting to explore deeper causes of the attacks or to question how France handles issues like freedom of speech, equality and diversity.

Satire that uses racist stereotypes can strengthen existing social discrimination and inequalities, instead of challenging power.

A truly inclusive idea of free speech, I believe, must take into account how marginalized groups experience such portrayals, and ensure that freedom of expression does not come at the cost of dignity or respect for others.The Conversation

Armin Langer, Assistant Professor of European Studies, University of Florida

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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