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A Master Chef Shows How To Cook The Perfect Burger In Your Own Kitchen


Monday through Thursday at the Monarch Room in New York City, executive chef Michael Citarella prepares his off-the-menu burger, the Monarch Burger. It's 8 ounces of all-natural, ultra-premium beef ground from a single steer with a 20% fat ratio. It's served on a toasted caraway-seeded bun with aged cheddar, bibb lettuce, beefsteak tomatoes, and Monarch's special sauce.

We visited Michael's kitchen, where he showed us how to make the juiciest burger right in your own home. 

Produced by Sam Rega. Additional camera by Justin Gmoser.

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This Graphic Shows Which Supplements Actually Work


There's something appealing about nutritional supplements. They seem "natural" when compared to pharmaceuticals — though really, supplements may contain all kinds of artificial ingredients, sometimes very dangerous ones. And who doesn't love the idea of taking a pill or vitamin that makes you healthier?

But there are a few problems with this idea. The Food and Drug Administration doesn't test supplements before they are sold to see if they are safe. Worse, supplement manufacturers aren't required to provide any evidence that their products actually do what they say they do.

That's why marketers make such a fuss about antioxidants in food or why you can walk into a drugstore and see whole aisles of products that claim to "aid digestion."

Some people have even built careers marketing "snake oil" supplements.

So in an effort to distinguish the snake oil products from the ones that actually have scientific support, data journalist and designer David McCandless, author of the recent book "Knowledge is Beautiful," created this infographic to help show which supplements have shown promising results when researched and which aren't worth the plastic bottle they're sold in.

Note that if you want to learn more about how effective a supplement is, this is a good starting point. For example, there's plenty of research supporting the idea that zinc can help reduce the duration of colds, as is shown by its position on the chart, but that doesn't mean all formulations of the supplement are good — the NIH says there are questions about the safety of zinc nasal sprays, for example.

Some supplements appear in multiple places on the infographic. While there might be good evidence that anti-oxidants can help treat fertility issues in some men, there's not enough evidence to say that they provide any benefit for overall mortality. A detailed interactive with links to studies is available at Information is Beautiful, or you can check out McCandless's sources here.

Snake Oil Supplements

Check out the book: Knowledge is Beautiful.

SEE ALSO: 52 Of The Most Common Misconceptions In The World

READ MORE: The Vitamin Myth: Why We Think We Need Supplements

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What It’s Like To Be One Of Amazon’s Top Reviewers: 'I Get Death Threats' (AMZN)


pile amazon boxes

Being an Amazon top reviewer is highly-competitive and kind of surreal. 

"I get hate mail. I’ve had death threats. But then I also have fans who seem to follow everything I do," Mandy Payne, Amazon's #10 top reviewer, told The Boston Globe's Billy Baker. "It’s bizarre."

Payne is part of the company's elite, invitation-only Vine program, which means that she gets boatloads of new products sent to her for free.

Amazon started the Vine program seven years ago to help increase its number of useful reviews. Its only stipulations are that participants need to write reviews of the objects they receive and they can't resell the products afterwards. Companies pay a fee to Amazon to participate. 

The system used to be that Vine Voices would receive a list of goods to choose from every month, but now, they constantly have a queue of new products that they can browse and ask for.

However, prolific top reviewers also often catch the eye of companies desperate for reviews who will send their products over unbidden. Payne told The Globe that every day she receives 15 to 30 boxes of free products (she has received so many Bluetooth speakers, she gave them out on Halloween).

Joanna Daneman, Amazon's #1 Hall Of Fame reviewer, told Business Insider in October that the trove of stuff Amazon sends her each month is "almost an embarrassment of riches."

Like Payne and her hate mail, Daneman admits the Vine program has kindled jealousy in reviewers who aren't part of it. Other Amazon reviewers will sometimes ding a review just because a Vine Voice wrote it. Daneman insists that free items doesn't necessarily equate to a glowing review. 

Daneman receives a wide range of free products through Vine, from the super-expensive to the strange, including strobe lights, green tea powder, a "zombie dissection kit," memory cards, knives, a printer, a soldering iron, baby toys, and a Japanese kitty litter system. Often they're things that Daneman never would have thought to purchase herself otherwise.

When Daneman spoke to Business Insider she had just received a welder, which she planned to test out on a friend's farm over the weekend.

Right now, Amazon's current #1 reviewer is a woman name Ali Julia. Julia has written 2,867 reviews. Payne has penned 2,529. Daneman, 3,067. Amazon won't give away exactly how it determines its rankings, but users speculate it's a combination of frequency and how often a reviewers posts are marked as helpful by customers. 

Daneman told The Globe that she knows from experience that the rankings can be competitive.

"There is definitely targeting. It’s well known," she told The Globe. "You just have to keep calm and keep reviewing."

But there's also a strong community aspect. 

Daneman's fast-paced review-writing habit started in the early 2000s. She was living in Germany at the time and fell in love with Amazon because it was the easiest way for her to get her hands on English books. Daneman is a voracious reader — whipping through 30 or 40 books a month — and since shipping costs so much, she'd carefully pick through reviews before ordering a book.

Daneman started posting reviews in earnest in the early 2000s, when she was living in Germany and used Amazon to feed her reading addiction. After she read each book she had ordered and recieved, she'd write a fun, thorough review. Her insights attracted a following, and when she came back to the states, she actually had several people come visit her. She's still friends with several other reviewers. 

"Amazon created a community," Daneman says. "Wherever else you might buy things online, you're not talking to anybody. On Amazon, you're yakking away to a bunch of people."

SEE ALSO: Amazon Has A Key Weakness

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9 Great Headphones And Sound Systems That Will Arrive By Christmas Eve


friends layla headphones

If you're way behind on your holiday shopping, we recommend you take a good look at this list of headphones and sound systems.

No matter who you're shopping for —whether it's a close friend or that one-random-person-you're-not-sure-what-to-get, they will surely appreciate a fun gift like this.

Best of all, everything on the list will get to you in time for Christmas.

Screen Shot 2014 12 19 at 8.37.32 AMBose QuietComfort 25 Headphones 

These headphones are the best option for noisy reduction. Additionally, they're super lightweight and you can control them with a remote.

You can get them in white and black.

Rating: 4.5 Stars
Price: $299.00 

Screen Shot 2014 12 19 at 8.39.51 AMBeoPlay A2 (green)

Here's a portable wireless speaker that producers a rich bass. Best of all, it'll last for 24 hours on a single charge. Woot!

Our recommendation is this beautiful great color, but it also comes in black and white.

Rating: 4.5 Stars
Price: $399.00

Screen Shot 2014 12 19 at 8.43.40 AMSONOS Play 1

If you're looking for something slightly more compact, this speaker is for you. It connects directly to your home's Wi-Fi- network and you then you can turn your phone or tablet into a remote control with the (free!) Sonos Controller app.

Rating: 4.5 Stars
Price: $199.99 $199.00 

Screen Shot 2014 12 19 at 8.45.10 AMSennheiser Urbanite XL Over-Ear Headphones (black)

If you're looking for headphones made for bass, look no further. These are the best. The Sennheiser sound features a massive bass, smooth midrange, and an extended treble.

Rating: 4.5 Stars
Price: $249.95 $247.34

Screen Shot 2014 12 19 at 8.47.09 AMBose SoundTouch Portable Series II Wireless Music System (Black)

With this sound system, you can wirelessly connect to your home Wi-Fi to get internet radio, your library, or other music services like Spotify.

Plus you can customize zones for different music in different rooms.

Rating: 4.5 Stars
Price: $399.00 

Screen Shot 2014 12 19 at 8.49.59 AMBowers & Wilkins Z2 Wireless Music System (Black)

Even though this system is on the smaller end, it's pretty amazing that the sound will completely fill the room.

Rating: Stars
Price: $399.99 $199.99

Screen Shot 2014 12 19 at 9.19.20 AMPolk Audio Omni S2 Wireless Speaker

Here's another great wireless speaker option. If you need something really small, this is your best bet.

It comes in black and white.

Rating: 4.5 Stars
Price: $179.95 $149.00

Screen Shot 2014 12 19 at 9.20.17 AMV-MODA VAMP Verza Universal Headphone Amplifier, Battery Pack

Here a docking headphone amplifier that transforms you smartphone into a mobile hi-fi system. 

And great news: it connects with Android, Apple, and computers.

Rating: 4.5

Screen Shot 2014 12 19 at 9.38.17 AMBose QuietComfort 20 Acoustic Noise Canceling Headphones

But if you're not feeling the whole large headphone trend, here are a great option for small, in-your-ear noise canceling headphones.

Rating: 4.5

How about a drone?: The Sleek Panther Drone Is The Perfect Way To Start Flying [55% Off]

Looking for gadgets?: Here Are 15 Hi-Tech Timepieces You'll Actually Want On Your Wrist

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The 7 Most Interesting Art Exhibits Of 2014


From explosives to LEGO bricks to actual human tears, artists in 2014 stepped away from traditional mediums to showcase their talents.

Here are 7 of the most unique exhibits that were on display this year.

Produced by Alex Kuzoian. Video courtesy of Associated Press.

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15 Gifts The Modern Lady Actually Wants This Year

Seeing This Spectacular Sunrise From A Hot Air Balloon At The Edge Of Space Costs $75,000


World View, a commercial balloon spaceflight company, released footage from a recent flight showing the view passengers will experience during their journey above earth. World View is a space tourism company that will bring its passengers more than 100,000 feet above the Earth's surface using a high-tech helium balloon. Tickets for the flight are $75,000, and the company hopes to begin flying in 2016.

Video courtesy of World View Enterprises, Inc.

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15 Cars Anyone Would Love To Get For The Holidays

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23 Excellent Craft Distilleries You've Never Heard Of


hillrock estate distillery

American craft distilleries are getting attention both here as well as across the pond.

Back in August, The New York Times published an article about how boutique American spirits — from vodka to whiskey — are spreading around the globe.

Small craft distilleries are producing some of the most complex and well-executed spirits on the market that are all mashed, distilled, and bottled by hand on-site.

We spoke with Pamela Wiznitzer, a bartender and mixologist at New York bar, The Dead Rabbit, about the American craft distilleries that every liquor lover should know and try.

Keep reading to see her picks (listed here in alphabetical order).

Did we miss one of your favorites? Add it in the comments!

Bainbridge Organic Distillery

Located: Bainbridge Island, Wash.

This father-and-son team (the descendants of a bootlegger, no less) makes whiskey, gin, and vodka from scratch with certified organic products. 

Bainbridge Organic Distillers organic vodka has won numerous awards, and is full-flavored with a hint of sweetness.


Boyd & Blair

Located: Glenshaw, Pa.

Boyd and Blair small-batch vodka is distilled using locally grown potatoes. Every batch is literally made by hand, from mashing the potatoes to sealing and signing the bottles.

Since it started in 2005, the company has received numerous accolades for its vodka. They only use the best part of the alcohol (often called the “heart”), which makes it smooth and smell great.

Charleston Distilling Company

Located: Charleston, S.C.

Charleston Distilling Company. uses South Carolina-grown corn, rye, wheat, and millet  in all of their products, and mash and distill everything on-site.

The team at Charleston makes vodka, gin, and bourbon-barrel gin in small batches.

See the rest of the story at Business Insider

25 Gifts Under $25 For Your Holiday Party Host

A Fascinating Glimpse Of Ordinary Life In North Korea



Though American photographer Sam Gellman spends his days working for the transportation technology startup Uber in Hong Kong, he has long been a travel photography nut.

He has made a habit of traveling to uncommon places that don't usually go on other travelers' radars.

When in 2011 he got a chance to travel to North Korea through the Beijing-based Koryo Tours, he jumped.

While in the isolated nation, he was ushered around by his North Korean guides, who, in between spouting anti-American rhetoric, made sure that he saw just how well the country was doing.

What he found was that, despite the strong antagonism between the US and North Korea, the people were not that much different.

"For me, I was most intrigued by the fact that the people are in many ways similar to us," Gellman told The World radio program

Gellman shared some of the pictures from the trip with us. You can see more of his work at his website or on his Flickr.

Guides were present at every part of Gellman's tour and were initially nervous when he began photographing.

This is one of the two subway stations in Pyongyang that Gellman was allowed to photograph.

A father takes a picture of his kids on an arcade game. Gellman says that, while people do have cellphones, they can call only inside North Korea.

See the rest of the story at Business Insider

12 Former Porn Stars Who Now Lead Boring, Normal Lives


asia carrera, former porn starEver wonder what porn stars do when they retire from "the business"?

They become real estate agents, authors, activists, private investigators, and your next door neighbor in the 'burbs.

The 2010 documentary "After Porn Ends" caught up with 12 former adult film performers to see where life had taken them. We've tracked down a majority of the film's stars for more recent updates.

Asia Carrera was the first half-Asian female to become an A-list porn star, appearing in 389 videos.

The Mensa International member walked away from a full academic scholarship to college to pursue a career in porn. She enjoyed learning all the crew members' jobs in between scenes.

Today, Asia lives with her two children in Mormon country, Utah, where porn is illegal. She recently made headlines for wearing a colander in her driver's license photo, as a religious statement.

Source: The Spectrum

See the rest of the story at Business Insider

9 Things Samsung's Galaxy Note 4 Does Better Than The iPhone 6

8 Stylish Gifts That Will Arrive By Christmas Eve


carrying gifts

If you've been putting off getting a gift for that stylish person in your life — be it your friend, brother, or uncle-you-barely-see — now's your chance.

We've put together a list of clothing and accessory items that you pretty much can't go wrong with.

There are classic-looking watches for a young enthusiast; coats to upgrade the winter style game; and a few fun sweaters if you're embracing the holiday-sweater thing.

Best of all, everything on the list will get to you in time for Christmas.

Check it out.

watchKenneth Cole Reaction Men's Classic Oversized Round Analog Field Watch

This watch is your basic starter watch — and it's all black so it's not too flashy. We recommend getting this for a younger person who's an aspiring watch collector.

Rating: 4 Stars
Price: $65.00$39.00

Screen Shot 2014 12 19 at 7.31.25 AMAlpha Industries Men's Altitude Oxford Nylon N3-B Parka Jacket

It's getting cold — so at the very least this will be a useful gift. 

Rating: 4.5 Stars
Price: $130.58 - $249.99 

Screen Shot 2014 12 19 at 7.32.30 AMDockers Men's Chest Crew Sweater

If the person you're getting a gift for has a bit of a sense of humor, you can always get them a holiday sweater. This one is just Christmasy enough for the parties, but just serious enough to wear for other occasions. A win-win.

Rating: 5 Stars
Price: $65.00 $31.49

Screen Shot 2014 12 19 at 7.33.04 AMLondon Fog Men's Ledyard Topper Coat

If your gift-recipient is on the more stylish end, a coat like this could be a big winner. It's a more sophisticated option than the puffer jacket.

Rating: 4.5 Stars
Price: $350.00$159.50

Screen Shot 2014 12 19 at 7.33.52 AMDockers Men's Cotton Multi Argyle Crew Neck (Black)

If there's someone in your life who you don't know that well, but you want to get them something relatively nice at an affordable price, this sweater is the way to go.

Rating: Stars
Price: $60.00 $24.99

Screen Shot 2014 12 19 at 7.34.30 AMBuffalo by David Bitton Men's Quilted Puffer Vest

Here's another useful gift. For the person who already has everything in life, perhaps a quilted puffer vest to add to their winter repetoire. 

Rating: 5 Stars
Price: $150.00 $59.99

Screen Shot 2014 12 19 at 7.35.18 AMNautica Men's Hooded Toggle Coat

Here's another stylish coat-gift idea. We recommend getting this for a younger guy who's on the preppy side.

Rating: 4.5 Stars
Price: $275.00 $109.50

Screen Shot 2014 12 19 at 7.36.29 AMTimex Men's Brown Watch

This season, brown straps are the top in watch trends. So this one's not only an affordable gift, but completely on trend as well. 

Rating: 4.5
 $39.95 $27.44

How about a drone?: The Sleek Panther Drone Is The Perfect Way To Start Flying [55% Off]

Looking for gadgets?: Here Are 15 Hi-Tech Timepieces You'll Actually Want On Your Wrist

Join the conversation about this story »

Everything You Need To Know About Beer, In One Chart


There are dozens upon dozens of different styles of beer out there, from pale ales to stouts to bocks — and those are just a few.

Being that there are so many styles, and so many exceptions to the rules, it's incredibly difficult (not to mention time-consuming) to get to know them all, but knowing your favorites will make drinking them a lot more enjoyable.

We've created a taxonomy of most major beer styles to help you put your favorite cold ones into context. Start in the center and see where each style of beer falls.

BI_graphics_Beer Taxonomy

SEE ALSO: 12 Craft Alternatives To Beers You Always Order

DON'T BE ANTISOCIAL: Follow @BI_Life on Twitter!

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23 Incredible Benefits Of Getting More Sleep


girl, grass, sleeping, lazy, tired, sun, park, happy

We're always on the lookout for ways to transform our lives, but sometimes we forget that — along with exercise — there's another miracle drug within our control: sleep.

If you have a few days off over the holidays, one of the best things you can possibly do with your time is work on fixing your sleep habits.

Our sleep problems are so bad that the CDC refers to them as "a public health epidemic."

While a tiny percentage of the population does just fine on little sleep, those people are incredibly rare. Almost half the population doesn't get enough sleep: 40% of people sleep less than the recommended seven to nine hours a night (teens and children need even more).

Sleeping too much isn't good for you either and comes with its own health risks, but only 5% of people sleep more than nine hours a night.

For at least 40% of the US population, getting more sleep would make our lives so much better.

Here's how.

1. You'll be happier.

Sleeping poorly ruins your day. You know that, but researchers have shown it too, especially in one notable study that followed 909 working women. A poor night's rest affected their happiness as much as tight work deadlines, and it had an even bigger impact on mood than significant income differences in the group.

2. You'll have better sex.

Not getting enough sleep lowers libido and can make people more likely to have sexual problems like erectile dysfunction. And sleep itself is restorative — it increases testosterone levels, which boosts sexual drive for both men and women.

3. You'll be able to build muscle more easily.

There's a reason that fitness magazines and forums always focus on the importance of sleep. If you don't sleep, you can't build muscle.

Your body uses most of the night (except when you are in REM sleep) to heal damage done to your cells and tissues when you are awake and more metabolically active. At the start of the night and during slow wave sleep, your body also releases growth hormone. Lack of sleep, on the other hand, is linked to muscle atrophy.

Studying at Library_Edited

4. You'll learn better.

This isn't just about kids. Adults who get enough sleep do better on tests of short-term memory.

And when researchers had adults do a task once, get a good night's sleep, and then try the task again, they showed improvement. But participants who stayed awake 30 hours after learning the same task had a much harder time improving their skills — even if they practiced and had a chance to catch some recovery shut eye later. Something about the initial sleep deprivation impaired their ability to learn.

Of course, letting kids get enough sleep is important too. In one case, starting schools an hour later (at 8:30 instead of 7:30) increased "standardized test scores by at least 2 percentile points in math and 1 percentile point in reading." The Minneapolis school district found that starting school an hour and a half later (7:15 to 8:40) improved attendance and led to fewer symptoms of depression among students.

5. You'll be a better and safer driver.

Driving sleepy is like driving drunk. Both are a common cause of serious injuries and in tests, sleep-deprived drivers perform like alcohol-impaired drivers.

Drowsy driving is responsible for 100,000 crashes and 1,500 deaths every year, according to the National Sleep Foundation. Almost 20% of serious injuries in crashes happen when there's a sleepy driver involved.

UFC workout boxing gym exercise pumped

6. It's one of the best ways to stay fit.

Multiple studies show that people who sleep less are more likely to be obese. One study that followed 500 people for 13 years found that people who regularly slept less than seven hours a night were 7.5 times more likely to be overweight — even after controlling for physical activity, family history, and demographic factors.

Researchers think this is mostly due to hormonal changes caused by sleep deprivation — not getting enough sleep stimulates your appetite. Basically, one of the most effective diet hacks possible is just getting enough sleep.

7. People who don't sleep enough are more likely to develop diabetes — even if they are skinny.

Type 2 diabetes is an awful disease that can lead to strokes, amputations, blindness, and organ damage. And this isn't just about obesity, so if you are skinny but don't get enough sleep this still applies.

Otherwise healthy adults lose their ability to control blood sugar without getting enough sleep, and the less sleep someone gets, the more likely they are to develop a problem. Compared to adults who sleep seven to eight hours a night, people who sleep six hours are 1.7 times as likely to develop diabetes, and people who sleep five hours are 2.5 times as likely to develop diabetes.

8. People who sleep enough have better moods and fewer problems with depression and anxiety.

People who sleep less tend to have more symptoms of depression, lower self esteem, and more anxiety — though that's an association and it's possible that those symptoms cause people to sleep less.

Still, a review of studies shows that sleep loss has an even stronger effect on mood than it does on cognitive ability or motor function, which is a strong indicator that sleeping more could help.

9. People who get more sleep have healthier skin.

Along with mood disorders, sleeping poorly is also associated with chronic skin conditions. Some research shows that poor sleep, depression, anxiety, and chronic skin problems all go together.

A study by the British Association of Dermatologists found that "good sleepers" recovered better after ultraviolet light exposure, and their skin also recovered more quickly after having tape stripped off of it. They also showed fewer signs of aging.

new york stock exchange wall street traders

10. You'll be less likely to make risky financial decisions.

When people are tired, the way they make financial decisions changes. Instead of trying to minimize loss, they start looking for risky big gains. That's a good reason to make sure you sleep before making any big purchases — and it also raises some questions about the insane hours some Wall Street employees log.

11. You'll spend less time and money at the doctor.

People who score high on a "sleepiness scale" use 11% more healthcare resources than their well-rested brethren. Sleep troubles caused by sleep apnea and insomnia cost the US billions of dollars in direct medical costs every year, and that's even before taking into account the associated lost productivity.

12. Adolescents who sleep enough are less likely to abuse alcohol.

According to the Institute of Medicine, sleep problems are associated with alcohol abuse.

Adolescents who have sleeping problems are more likely to develop problems abusing alcohol — though it's also true that people who abuse alcohol have trouble sleeping well.

Still, researchers believe that having a disrupted circadian rhythm causes changes in the reward system of the brain. This, in turn, makes those adolescents more likely to engage in risky behavior and to develop alcohol use disorders.

13. It'll be easier to speak well.

We know that people who drive tired are similar to those who drive drunk, but did you know that staying awake too long can cause slurred speech, repetitive word usage, and a slow, monotonous tone? So make sure to get some rest before your next presentation.

14. Getting enough sleep helps prevent migraines and other headaches.

If you find yourself cringing due to sudden head pain, look at your sleep schedule. Even though doctors aren't sure exactly why this happens, multiplestudies show that people who don't sleep enough are more likely to suffer migraines. "Poor sleep quality is uniquely associated with episodic migraine," write the authors of one recent study (emphasis ours).

Additionally, 36 to 58% of sleep apnea sufferers wake up with a throbbing head.


15. You'll be more productive at work and more focused at home.

The more tired you are, the harder it to concentrate on something, and distraction can take a toll on both work and your personal life. Researchers say that "attention tasks appear to be particularly sensitive to sleep loss." So if you want to focus — either on a job or a conversation — make sure to get some rest.

16. You'll make fewer dangerous mistakes.

Though we don't always recognize it, we make more mistakes when we don't get enough sleep. For some of us that amounts to a typo here and there, which is annoying to our editors, but such carelessness can be more serious.

In 2003, the body that regulates medical residents' hours decided to limit those hours to 80 hours a week with no shifts longer than 24 hours (there's a reason why medical residents show up frequently in sleep deprivation studies). But a Harvard study afterwards found that if those hours were further reduced to 63 a week, residents slept more and made fewer serious medical errors. The more sleep-deprived group made 22% more serious errors.

Famous accidents like the Space Shuttle Challenger explosion and the Exxon Valdez oil spill have been attributed, at least in part, to mistakes made by people who didn't get enough sleep. But it's not just these major events: All sleep-deprived workers are much more likely to have a dangerous accident.

One study of 50,000 people in Sweden found that lack of sleep made people twice as likely to die in an accident.

17. You'll see better if you get enough sleep.

We don't function well without sleep. Our bodies get tired and our eyes get tired. The longer you stay awake, the more vision errors you make, ranging from tunnel vision to seeing double to even — eventually, at scary levels of sleep loss — hallucinations.

18. You'll be less likely to catch a cold.

While going out in the cold doesn't make you more likely to catch one, being exposed to one does. But if you haven't slept before being exposed to a virus, your weakened immune system makes you much more likely to catch it. When researchers exposed a group of 153 people to the common cold, those who had been sleeping less than seven hours a night were almost three times more likely to catch the virus.

19. You're less likely to develop certain kinds of cancer.

People who do shift work (night shifts) and have disrupted circadian cycles — and thus don't sleep enough — are likely to encounter some serious health problems. One association that researchers have found is that these night workers are more likely to develop colon and breast cancer.


20. You'll be less easily irritated or upset.

When you don't sleep enough you're more emotionally volatile and more easily irritated — a little thing can make you blow up or ruin your morning even more. According to a study published by an Israeli research team, sleep deprivation amplifies negative emotions caused by small things like interruptions. The researchers studied medical residents, who as we know are tragically familiar with not getting enough sleep.

21. People feel less pain after a good night of sleep.

Not getting enough sleep makes people more sensitive to pain — which can lead to a terrible cycle for chronic pain sufferers. Tests show that keeping people up all night makes it easier for them to feel pain. There's even evidence that not getting enough sleep can interfere with the pain relief processes of certain drugs. By the same token, getting good sleep can function like low level pain medication.

22. You'll have better reactions.

Researchers have tested college athletes and West Point cadets— pretty fit groups with pretty well-honed reactions in the first place. Overall strength isn't necessarily affected by losing a night's sleep, but after one sleep-deprived night people's reactions aren't as quick. The researchers theorize this is probably caused by a diminished ability to use information to make decisions.

23. People who sleep enough have fewer heart problems.

One large study found that sleeping five hours or less a night was associated with a 45% increased risk for heart attacks. Keeping people awake increases their blood pressure — even healthy young men who have one bad night of only 3.6 hours of sleep show significant temporary changes.

SEE ALSO: A Small Amount Of Intense Exercise Can Have A Huge Impact On Your Life

LOOKING FOR MORE WAYS TO IMPROVE YOUR LIFE? Take Our 21-Day Program For Radical Self-Improvement

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Kids Explain Why Instagram Is So Popular

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