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A sleep specialist shares 5 tips for getting better rest on a work night

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yawn

It's a Tuesday night and you're in bed with your laptop, your iPhone buzzing from the nightstand.

You have to be up for work in six hours, but this fact is quickly lost among the thousand other thoughts running through your mind.

If this scenario seems familiar, you're not alone. More than a third of Americans don't get enough sleep, according to a study released by the CDC's Division of Population Health in February.

The survey found that almost 35% of adults get less than seven hours of sleep per night, the recommended minimum amount to reduce the risk of obesity, high blood pressure, diabetes, depression, and cardiovascular disease.

Dr. Ana Krieger, medical director of the Weill Cornell Center for Sleep Medicine, says carving out the time for adequate sleep during the workweek is one of the greatest obstacles many people face.

"The biggest issue is time constraints that we have. A lot of the time, people just can't afford to spend eight hours in bed," she says. "But beyond that, people need to be aware of how important creating routine is to your sleep, and how beneficial this can be to optimizing the quality of the sleep time you do have."

So, how do you get better sleep on a work night? Here are five tips from Dr. Krieger:

SEE ALSO: 8 tips that will help you ace one of the most awkward types of job interviews

1. Create a routine to help yourself wind down

Having a pre-bedtime routine is key to getting a good night's sleep. "Insert a 10-minute period before going to sleep where you do quiet activities, decrease the light in the apartment, and maybe play some soothing music," Krieger says. 

"It's about just getting the time to unwind a little bit in your mind, to slow down from that racing pace that we mostly live during the daytime," she says.

Avoid working until you crash, and try to set aside this small window of time for decompressing instead. 



2. Banish electronics before bed

Particularly on weeknights, when you have emails to catch up on and texts and missed calls to return, it seems impossible to be further than arm's length from your smartphone and laptop.

We may not think about it, but using our gadgets at night can really affect sleep, Krieger says. "The screens all emit light, and that becomes quite stimulating for the brain, affecting the production of neurotransmitters, and therefore impacting our ability to sleep well."

As much as you want to reach for your phone, try to keep the 20 minutes before bed completely electronics-free.



3. Write down your thoughts

If you have a hard time clearing your mind of the day's thoughts, Krieger advises keeping a blank piece of paper on your nightstand and making what she calls a "worry list."

"This is one of the most important things for people who have a lot of content coming into their heads as they're trying to fall asleep, like to-do lists and worries," she says.

She says it can be beneficial to write down bullet points of your thoughts and the things you need to do in order to put them out of your mind.



See the rest of the story at Business Insider

People wait hours to eat at this NYC ramen shop, which makes its own noodles

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Thanks to its handmade noodles and traditional toppings, Ippudo serves some of the best ramen in New York City.

It's as close to real Japanese ramen as it gets in the US.

Story by Sarah Schmalbruch and editing by David Fang

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These gorgeous pottery designs were created by a chemical reaction

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Mocha Diffusion is a pottery painting technique that involves a chemical reaction between an acid and a base liquid. The resulting designs are intricately beautiful. 

Kevin Kowalski, a ceramics teacher from California is reviving this technique, which dates back to the 1780s.

Story and editing by Carl Mueller.

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13 photos that show why New York City's Four Seasons restaurant is so iconic

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GettyImages 452000271

Manhattan's famed Four Seasons restaurant is known for its power lunches and a clientele that includes Henry Kissinger, Martha Stewart, and Michael Bloomberg, as well as plenty of bold-face names in the art world and finance industry. 

The restaurant's current location at 99 East 52nd Street has been its home for more than 50 years. However, due to a rent hike and struggles with Aby Rosen, the restaurant's landlord at the Seagram Building, the Four Seasons has been on thin ice for over three years now, and it's set to close on July 16. A sexual assault scandal with co-owner Julian Niccolini certainly hasn't helped its case. 

But the restaurant has already found a new home, just "five minutes' walking distance" from the original, co-owner Alex von Bidder told Bloomberg.

The move will cause the restaurant to shut its doors for a full year. "What we're hoping is that absence makes the heart grow fonder," von Bidder said.

Let's take a look back at the restaurant's rich history, as well as the incredible food that has kept power lunchers coming for years.

SEE ALSO: 12 photos of New York City's quickly disappearing small businesses

DON'T FORGET: Follow Business Insider's lifestyle page on Facebook!

Celebrated architects Philip Johnson and Ludwig Mies van der Rohe designed the original restaurant space. It's noted in the book "The Four Seasons: A History of America's Premier Restaurant" that it was a challenge, since the Seagram Building wasn't originally meant to house a restaurant.

Source: "The Four Seasons: A History of America's Premier Restaurant"



The architects built the restaurant with a "less is more" philosophy. Here, in the main dining room — known as The Pool Room — there are 20-foot ceilings and a white marble pool sitting in the center.



The trees in the Pool Room change in tandem with the four seasons.



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This trick turns normal black coffee into a latte — without using milk or an espresso machine

12 everyday stretches to stay flexible and fit at any age

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BI_Graphic_Everyday stretches to stay flexible and fit_4x3

When it comes to stretching out your muscles, there are a lot of options to choose from.

To boil it down, we turned to Marilyn Moffat, a professor of physical therapy at New York University and the author of "Age Defying Fitness." She took us through the best basic stretches that work for practically everyone.

Use these illustrations as your guide and try some of the stretches that'll help keep you flexible and fit at any age.

Remember: Don't do these stretches if they make you uncomfortable or if you have existing muscle problems. Instead, consult a physical therapist.

SEE ALSO: The 12 best everyday stretches to keep you flexible and fit

DON'T MISS: Americans are eating less of one fruit, and it could signal a bigger problem in our diets

First things first: Get seated with good posture. Having that will help you do these stretches correctly.

posture



To start, we'll go through some neck rotations. Be sure to hold each side for 30 to 60 seconds. This applies to all stretches.

neck rotation



For the neck tilt, be sure to pull your left arm down toward the floor, either holding onto the chair or just pulling down.

neck tilt



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6 renovations that can hurt your home's resale value, according to HGTV's 'Property Brothers'

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Property Brothers

According to Jonathan and Drew Scott, stars of the HGTV show "Property Brothers," you'll want to be careful how you renovate or remodel your home.

"Just as there are features you want in a house, and that also increase the value of the space, there are changes you should not make to a house," they write in their book, "Dream Home: The Property Brothers' Ultimate Guide to Finding & Fixing Your Perfect House." "These are features that can bite you back when it's time to sell."

Here are six renovation "no-nos," according to the Property Brothers:

SEE ALSO: 2 inexpensive tricks that could help your home sell for more money, from HGTV stars the 'Property Brothers'

DON'T MISS: The secret to selling your house for more money

1. Don't sacrifice limited bedrooms for storage

If you're considering converting your tiny third bedroom into a walk-in closet, take a moment to reconsider.

"In family-friendly neighborhoods, a house with three small bedrooms is still more valuable than a house with two bedrooms and a big closet," they write.

But if your home has four medium-size bedrooms with no master bedroom, then converting one of the rooms to expand another is a safer move, according to the Property Brothers.



2. Don't get rid of the only bathtub

Families with kids will — more likely than not — want to look for a house with a bathtub, the brothers warn.

"You don't have to have a bathtub in the master, unless the house is in a retirement community, but do keep a tub in the shared or family bedroom," they write.



3. Don't spend a fortune building a custom home theater

The idea of a movie room or home theater might be loved by buyers, but not everyone will be willing to pay for it, the brothers caution. It's also hard to keep up with the newest, best, or flattest televisions when technology is always changing.

"All the gear you spent a fortune on easily becomes dated," they write.



See the rest of the story at Business Insider

This stunning 1,100-foot skyscraper will be the tallest building on the West Coast

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grand wilshire tower AERIAL NIGHTThe West Coast finally has its own supertall.

The under-construction Wilshire Grand Center in Downtown Los Angeles will top off at 1,100 feet. That cements its place as the tallest building west of the Mississippi.

For comparison, New York City's One World Trade Center comes in at a memorable 1,776 feet. Of course, neither of these are a match for Dubai's Burj Khalifa tower, which rises 163 stories to 2,722 feet — and cost $1.5 billion to build.

The Wilshire Grand Center is reportedly costing an estimated $1.2 billion.

Set to open in early 2017, the Wilshire Grand Center, which is backed by Korean Air, will be home to a 900-room luxury hotel managed by the InterContinental Hotels Group. It will also offer 18 floors of office space and over 45,000 square feet of restaurant space. The names of the retail tenants have not yet been released.

The finishing touch will be a "sky lobby", which will include an infinity pool and some definitively breathtaking views of Downtown LA.

The Wilshire Grand Center will only have a short while to enjoy its claim to fame, though: Seattle's 4/C tower is scheduled to overtake it by a mere 11 feet in 2018, according to the Los Angeles Times.

The building was designed by AC Martin. See below for renderings of the completed tower.

SEE ALSO: This $36 million penthouse would be the most expensive condo ever sold in Hawaii

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Located in Downtown Los Angeles' Financial District, the Wilshire Grand Center will be a new center point of the skyline, as this early rendering shows.



This rendering illustrates the expected nighttime look of the tower, with a brightly-lit "sail" at its peak.



Here's that distinctive "sail" design. The curved top is definitely a departure from the style of any other Los Angeles skyscrapers, which tend to be more traditional in appearance.



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The fashion choices that can make men go bald faster

The 9 biggest misconceptions everyone has about cologne and perfume

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Fragrance is incredibly misunderstood.

Even the name confuses people. Many think cologne is for men and perfume is for women, but those terms merely refer to the concentration of scent oils in the fragrance (which is the basic, gender-neutral term).

There are many other misconceptions, so we decided, with the help of fragrance expert Marlen Harrison, Art of Manliness, and Fragrance.net, to bust as many as we could with helpful graphics.

Go forth and smell better.

SEE ALSO: 25 crazy sneaker designs that Nike thinks could be the future of footwear

DON'T FORGET: Follow Business Insider's lifestyle page on Facebook!

bathroom fragrance

While fragrance never "goes bad," it will start to smell differently than the perfumer intended.



smelling fragrance

It's actually impossible to tell how a fragrance will smell when mixed on your skin by sniffing a piece of a paper. Additionally, a fragrance can and will smell slightly differently on different people's skin.



fragrance cloud

Apply to naturally warmer bodily areas like your neck and chest, as this will allow the scent to dissipate evenly throughout the day. Cardinal rule: Don't overdo it.



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Maroon 5 frontman Adam Levine and Victoria’s Secret model Behati Prinsloo are selling their huge New York loft for $5.5 million

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adam levine behati prinsloo

Rocker and Maroon 5 frontman Adam Levine — along with his wife, Victoria's Secret Angel Behati Prinsloo — have just listed their downtown Manhattan loft apartment for $5.5 million. 

The loft, which is in a prime SoHo spot just across the street from the Apple Store and above the upscale Stella McCartney boutique, is a whopping 2,800 square feet of light-filled, raw space, with 13-foot ceilings, original columns, and perfect-condition exposed brick. Prinsloo announced her pregnancy last month; the loft is a one-bedroom.

The famous couple bought the property in 2014 for $4.55 million. The six-story co-op is a historic building: in the 1970s, it was a haven for artists and makers, an artist-run gallery where the scene "bordered on lunacy, a place that defiantly refused to let itself be defined," according to the New York Times. The history is documented in a book compiled by big-time gallerist David Zwirner. 

Music is also part of its past: it was later the home of Greene Street Recording, where musicians like the Black Eyed Peas and Mos Def recorded albums.

It's listed with Adam Mahfouda and Jules Borbely of the Oxford Property Group.

SEE ALSO: You can now rent Eli Manning's swanky New Jersey condo for $18,000 a month

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The central part of the huge, open-plan loft is this 60-foot living room. It's decorated in a quirky, homey style.



Levine and Prinsloo have eclectic taste, as evidenced by this giant pool table which gets a central spot in the loft.



If inclined, potential buyers can take the furniture as well, according to the listing.



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'Help! My boss hates me and I'm afraid it will ruin my career'

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ashley lutz ask the insiderAsk The Insider columnist Ashley Lutz answers all your work-related questions, including the awkward, sensitive, and real-world ones. Have a question? Email asktheinsider@businessinsider.com.

Dear Insider, 

I work in a tiny industry in South Africa where everyone knows everyone. I love my job and profession. The problem? My boss. I'm afraid she doesn't like me. She has acted maliciously toward me, and we have many personal differences. 

Two years ago I was diagnosed with depression, and my manager told me I should not go on medication but become a Christian instead. I'm a Hindu and politely declined. She told me depression is in my head and I feel this way because I'm ungrateful for what I have and it's the work of the devil. 

She also embarrassed me at a colleague's going-away party. When my friend opened my gift, she said, "Wow, you were obviously counting pennies!" She publicly diminished the value of my gift in front of everyone. I was so embarrassed.

I'm applying to new jobs and am about to be certified as a manager in my field. I'm worried that my boss will tell people bad things about me that will keep me from succeeding. 

How can I overcome this and have a successful career in my field?

Sincerely,
Dealing With A Mean Boss 

***

Dear Dealing,

I'm so sorry to hear how your boss has mistreated you. While I'm not sure what the employment laws are like there, in the US her comments about your depression and religion would be characterized as harassment and would likely cost her the job.

I'm guessing that for whatever reason, you aren't comfortable reporting your manager's behavior — although I'd recommend considering it. If your boss is such a repugnant person, it's likely that other people have also seen or experienced her unprofessional conduct. 

Still, I can see why you would worry that her negative words would make people wary of you. 

SEE ALSO: Help! I'm interviewing for jobs and don't know how to leave work without lying

You say that you work in a tiny industry where everyone knows everyone. That means it should be easy for you to find ways to network and make a positive impression on your own. Ask people in the field if you can buy them a tea or coffee and get their thoughts on the industry.

Then when you're applying for a job, more people will recognize your name and say good things about you. 

Even though it might be tempting, don't say anything bad about your boss to them. Keep it light and positive. Making connections on your own lessens the chance that they will call your boss, or at least makes it less likely her words will have an impression.

SEE ALSO: Help! My coworkers are judging me for refusing the 'more hours' mentality

I'd also work on forging strong relationships with your other colleagues so you have a support system at work. Make a point to ask about their day or go to lunch together. If you feel supported by your other coworkers, maybe your boss' behavior will be more bearable.

At our company, we usually disregard one bad reference as a personal vendetta if the other references check out.

One thing to keep in mind when you apply for your next job: Candidates tend to submit their own references, so you have no obligation to include your boss and can instead provide three to five people you know will give you an outstanding recommendation. They may still call your boss or ask her about you informally, but at least you’ll have plenty of other people singing your praises.

***

Ashley Lutz is a senior editor at Business Insider answering all your questions about the workplace. Send your queries to asktheinsider@businessinsider.com for publication on Business Insider. Requests for anonymity will be granted, and questions may be edited.

SEE ALSO: 'Help! My coworkers' eating habits are driving me insane'

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NOW WATCH: Don't let 'jerks' ruin your day — here's how to overcome their bad energy at work

Italy's most hidden church is in the middle of a cave

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The Temple of Valadier, or Il Tempio del Valadier, is a perfectly octagonal church built inside a cave in Italy. It was commissioned by Pope Leo XII in the 19th century.

A photo posted by Luca Lorenzetti (@lokaluc) on

The church has a domed roof and eight sides that are meant to symbolize Jesus' resurrection "after eight days." Today, it's known as the "Refuge of Sinners" and has long been a site of pilgrimage for Catholics seeking forgiveness.

Tempio del Valadier_Wiki 2

Built in 1828 by architect Giuseppe Valadier, the elegant, neoclassical church stands in stark contrast to the rugged walls of the surrounding cave. 

A photo posted by lorenzo gigli (@lori_gigli) on

Visitors face a pretty steep climb up a mountain near the Italian town of Genga. 

A photo posted by Sandu Ionut (@sanduionut) on

Visiting the church is a popular day trip, as it's a mix of history, culture, and natural wonder.

The panoramic views from the church's front door don't hurt either.

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NOW WATCH: This entire Oregon lake drains itself down a small hole every year

This couple got to spend a night in a shark tank, thanks to Airbnb

Take a tour inside Denver's multi-million dollar legal marijuana empire

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It was during a round of golf that entrepreneur Christian Hageseth was introduced to the world of medical cannabis. In 2009, he founded Green Man Cannabis, offering award-winning cannabis strains at his two Denver dispensaries.

Fast forward to 2016, and he's quickly building a massively lucrative cannabis empire, one plant at a time. 

Colorado legalized the use of medical marijuana in 2000 and recreational use in 2012. But as Hageseth tells Business Insider, "We are still an unwelcome business on the federal level....It's illegal for a bank to take my money. It's just like they were taking El Chapo Guzman's money or Scarface's money. I am treated like any other drug dealer."

Produced by Sam RegaCinematography by Alana KakoyiannisProduction manager Lauren Browning.

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16 people who helped with the Chernobyl cleanup share their devastating first-hand accounts

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Chernobyl workers

April 26 will mark the 30-year anniversary of one of the world's largest nuclear disasters — the catastrophic explosion that took place at the Chernobyl nuclear power plant in Ukraine in 1986.

More than 500,000 soldiers, firefighters, and plant workers rushed to the scene in the days and months following the explosion to contribute to the massive clean-up efforts.

Without proper protection against the radiation, many suffered immediate and severe nosebleeds, vomiting, and even collapsing. The lasting side effects from the exposure have been immense.

Getty photographer Sean Gallup had the chance to speak with a number of the workers who are still living — ahead, see their stories.

SEE ALSO: 30 years after the Chernobyl disaster, no people can live in the area — but the animal population is thriving

Petro Kotenko, 53

Petro Kotenko was a maintenance worker at the Chernobyl power plant. He spent 11 months performing repairs after the accident. When he was sent into areas with high levels of radiation, he wore a lead-lined coat, work clothes, and only a cotton mask for protection. After he left the area, his heath quickly declined and continued to get worse.



Andrii Mizko, 56

Andrii Mizko was the pilot of an MI-6 helicopter in the Soviet air force. He was sent to participate in clean-up efforts after the disaster. In total, he spent 22 days at the disaster site. He remembers spending two weeks at the hospital after, and they had to take all of his clothes because they were radioactive — even clothes he didn't wear, but just had packed with him.



Taron Tunyan, 50

Taron Tunyan served in the Soviet 25th Chemical Brigade and arrived at the disaster site one day after the explosion. He spent 25 days participating in the clean-up effort. According to his official discharge paper, he received a total dose of 233 millisiverts of radiation. Since then, he has suffered from headaches and blurred vision caused by high blood pressure in his head.



See the rest of the story at Business Insider

A 22-year-old has taken hula hooping to the next level

A former Cirque du Soleil performer practices with her kids on her back

Red Bull dropped a watermelon from a diving platform to show how high its divers jump

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Red Bull cliff divers are among the best in the world.  To show just how high they jump from, Red Bull dropped a watermelon into the water from over eight stories high. It exploded. 

"If you don't break the water than the water is gonna break you," one diver said.

Story and editing by Carl Mueller.

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Here’s what happens to the human brain on LSD

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Neuroscientists have released the first-ever images of the brain on LSD. Certain nodes of our brains can be activated during exercise, and sleep – but what about while tripping on acid?

Produced by Emmanuel Ocbazghi. Original reporting by Jessica Orwig.

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