It’s time to change the clocks: Here are eight ways to avoid losing sleep this weekend

It’s time to change the clocks: Here are eight ways to avoid losing sleep this weekend

This year, Daylight Saving Time begins on Sunday, March 13, 2016

The time change officially takes place at 2 a.m., but you don’t have to spring out of bed and move the big hand on your clock ahead an hour. The change is automatic for most smartphones, computers, tablets and other digital devices.:)

“Some people have difficulty adapting to the one-hour change,” says Dr. Clete A. Kushida, medical director of the Stanford Sleep Medicine Center. “Sleep deprivation can affect attention and vigilance, learning and memory.”

It can also affect your health. Dr. Alon Yosefian Avidan, director of the UCLA Sleep Disorders Center, says “recent data shows that the rate of heart attacks spike during the first Monday after daylight saving time.” Car accidents and injuries can increase as well, he added.

Here are their eight tips for navigating the time changes that come twice a year:

1. Anticipate the shift. Try going to bed earlier for one to two nights ahead of the time change.

2. Load up on Zzzzs. You don’t want to be sleep-deprived ahead of these time shifts. Getting seven to eight hours of sound sleep a night ahead of the change will make for a smooth transition.

3. Skip the alcohol and caffeine. These substances will just lead to fragmented sleep.

4. Use sunlight to your advantage. Pull back the curtains and get lots of the sunshine in the morning, and you’re more likely to feel alert during the day and sleepy at nightfall.

5. Conversely, limit bright light exposure at night. Why? It will disrupt your sleep. This means no computers, TV, and tablets, at least, two hours before bedtime.

6. Avoid long naps. A brief power nap is OK. But anything longer will disrupt your sleep and delay the transition to the new schedule.

7. Make your bedroom a haven for sleep. Keep your bedroom dark, quiet, well-ventilated and at a comfortable, slightly cooler temperature throughout the night.

8. Create a relaxing bedtime routine. Read a relaxing book; listen to soothing music.

Source: LA Times

Edited by ^pm

Generation Y is hard-working, budget-conscious and stressed according to its own members. How you can appeal to them

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Thought-provoking prose to consider during your next coffee break

Source: Ziglar Vault

We all need a little pick-me-up during the day, so grab a coffee and enjoy these 12 pieces of thought-provoking prose for pros from Bryan Flanagan’s More Encouragement for the Sales Professional.

1) Keep trying“The only time you can’t afford to fail is the last time you try!”

2) Rely on friends

“The best mirror is a friend’s eye.”

3) Open your hands

“You cannot climb the ladder of success with your hands in your pockets.”

4) Don’t be a fool

“A fool and his money are soon parted. But, how did they get together in the first place?”

5) Be strong

“Don’t pray for lighter burdens, pray for stronger backs.”

6) Go the extra mile

“There is no traffic jam on the extra mile.”

7) First fail, then win

“Failure is the foundation of success.”8) Believe!“When selling yourself, remember to believe in your product!”9) Be kind
“Kindness is one thing you can never give away – it always comes back.”

10) Remain faithful

“If your day is hemmed with prayer, it is less likely to unravel.”

11) Remember your emotions

“Selling is nothing more than a ’transference of feeling’ in the back of your mind.”

12) You ARE talented

“Use the talents you have. The woods would be very quiet if no birds sang except those that sang best!”

Now use these to get back out there, stay motivated and be the best you can be!

RBC announces 25 Black History Month Student Essay Competition scholarship winners

As the cost of tuition continues to rise, scholarships are helping students to offset some of those costs. Feb 4, 2016, 25 deserving high school students were awarded scholarships from RBC for their essays on how black Canadians have helped to define our country’s diverse heritage and identity. The winning submissions were chosen from a record-number of entries from across Canada, including the three top scholarship winners:

$5,000: Kikachukwu Otonio, Colonel By Secondary School (Ottawa, ON), who wrote about the seemingly insurmountable boundaries broken down by writer Mary Ann Shadd Cary.

$2,500Jillian Conrad, Auburn Drive High School (Dartmouth, NS), who focused on Shauntay Grant and the power of storytelling.

$1,500: Jarvis Bernard, Auburn Drive High School (Dartmouth, NS), who wrote about strong black women who have inspired many throughout history.

Winners were selected by a panel of esteemed community leaders, including former Lieutenant-Governor of Nova Scotia, the Hon.Mayann Francis.

“The research done by the students reveals the important contributions made by African Canadians to Canadian society,” says Francis, the first African Nova Scotian and the second woman to serve as Lieutenant-Governor of Nova Scotia. “They told the stories of these Canadians with great conviction and pride. Inspired by the role African Canadians played in shaping our shared history, the strength of each essay revealed hope and aspirations for their own future. It was a pleasure reading how these notable Canadians impactedCanada’s history and now the lives of these students.”

Other winners, each receiving a $500 scholarship from the RBC Foundation, are:

  • Laura Baggs, Holy Heart of Mary High School (St. John’s, NL)
  • Rahul Balasundaram, L’Amoreaux Collegiate Institute (Toronto, ON)
  • Cassidy Bradley, West High School (Halifax, NS)
  • Alisha Burney, Centennial High School (Calgary, AB)
  • Sarina de Havelyn, Dover Bay Secondary School (Nanaimo, BC)
  • Bianca Demelo, St. Joan of Arc High School (Whitby, ON)
  • Alanna Doyle, Sinclair Secondary School (Whitby, ON)
  • Josiah Fuller, Woodland Christian High School (Kitchener, ON)
  • Lillian Green, Father John Redmond Catholic Secondary School (Toronto, ON)
  • Jabril Jire, Kitchener Waterloo Collegiate and Vocational School (Kitchener, ON)
  • Tina Madani Kia , Port Moody Secondary School (Coquitlam, BC)
  • Manveer Kalirai, Iroquois Ridge School (Oakville, ON)
  • Caroline Mallity, Ecole Secondaire Catholique Embrun (Embrum, ON)
  • Brandi Medley, Auburn Drive High School (Dartmouth, NS)
  • Fogofoluun Oriowo, Cameron Heights Collegiate Institute (Waterloo, ON)
  • Lauren Patrick, Emily Carr Secondary School (Woodbridge, ON)
  • Safeyyah Raji, Craig Kielburger Secondary School (Milton, ON)
  • Aneesh Sridhar, Glenforest Secondary School (Mississauga, ON)
  • Janis Tatavarthy, Trenton High School (Trenton, ON)
  • Taliya Wolfe, Pacific Academy (Surrey, BC)
  • Nada Yakubu, Bramalea Secondary School (Brampton, ON)
  • Sophie Zhao, Sir Winston Churchill High School (Calgary, AB)


Starting today, you can read all of the winning essays at

RBC’s scholarship programs are part of our RBC Kid’s Pledge, our five year, $100 million commitment to kids and youth.


Royal Bank of Canada is Canada’s largest bank, and one of the largest banks in the world, based on market capitalization. We are one of North America’s leading diversified financial services companies, and provide personal and commercial banking, wealth management, insurance, investor services and capital markets products and services on a global basis. We employ approximately 81,000 full- and part-time employees who serve more than 16 million personal, business, public sector and institutional clients through offices in Canada, the U.S. and 37 other countries. For more information, please visit‎

RBC helps communities prosper, supporting a broad range of community initiatives through donations, sponsorships and employee volunteer activities. In 2015, we contributed more than $100 million to causes around the world.

SOURCE RBC Royal Bank – Public Affairs & Community Relations

To a new breed of CEOs, mental and emotional health is as important as physical fitness

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Why You Become Happier With Age

Why You Become Happier With Age

STEVE TOBAK CONTRIBUTOR | Managing Partner, Invisor Consulting

Everybody has ups and downs, but over the years I’ve noticed a long-term trend: I’m getting happier with age. While the unpredictable events of daily life obviously influence your state of mind at any given time, there’s definitely been a general upward trend – like the stock chart of a healthy, growing company.

The reason is hard to miss. I’ve had a career that followed pretty much the same sort of trajectory: plenty of high-frequency ups and downs but generally up and to the right over the long haul. While that’s nothing to write home about, I think you’ll find the factors behind it illuminating, if not surprising.

Maturity … sort of. When you’re young your world is small but your ego is huge so, relatively speaking, every little thing matters a lot. Growing up is about realizing you’re not such a big deal after all. When you stop taking yourself so seriously and start lightening up, life gets a lot easier. While I’m still a kid in many ways, it’s balanced by a sense of humility.

Work-hard, play-hard attitude. I used to think of my dad as a tyrant for drumming a compulsive work ethic into me every day of my life. Meanwhile my mom was pretty laid back about everything. She was a real partier. Put them together, you have me. They’ve been gone a long time, but I’m grateful every day for that strange combination. It’s a real gift.

High aspirations, low expectations. We didn’t have much growing up so pretty much anything was an improvement. And while I admit to having been a little jealous of the nicer things my friends had, rather than a handicap I used that as an incentive to work hard and strive to achieve great things. That relentless drive is critical to success.

Unquenchable thirst for knowledge and experience. I always had this insatiable hunger to learn: to explore, to figure out how things work, to know everything about everything. My parents encouraged that by buying me tons of books, although I don’t know how they kept from going nuts. I was like that annoying kid who’s always asking stuff like, “Mommy, why’s the sky blue?” I literally never shut up.

Knowing who to listen to. I’ve never been shy about asking advice of those who had achieved what I aspired to be. More importantly, I listened. Sure, I trusted my gut, but when their words really resonated with me, I acted without hesitation. That proved remarkably beneficial in choosing the right path when I was at a crossroads.

Knowing who not to listen to. Having grown up on the streets of Brooklyn, where everyone had an opinion on everything, I learned early on how full of crap most people are. So I’ve never paid attention to what anyone says about how I behave or live my life. My methods and choices are mine and nobody else’s. That’s worked out pretty well.

At peace with who I am. Life offers two distinct choices. The first is to reach for the stars. If you make it, great. If not, you have nothing to feel bad about. The second is not to go for it and spend the rest of your life beating yourself up over what you’re not and all the while wondering what could have been. Regret is a bitter pill to swallow.

What I thought you’d find counterintuitive is that it’s all sort of work related. The reason is simple. My priority has always been to do what I love for a living so, for me, hard work has always been fun and fulfilling. That’s probably why I’m good at it. And, over time, that brought freedom, flexibility, and a good life. A happy life.

But there is a catch. It doesn’t happen overnight. One thing I noticed somewhere along the line is, the less I pressured myself in the short-term – the more I learned to let go and relax – the more successful I became over the long-term. Life is a marathon, not a sprint. Don’t be in such a hurry to get to the finish line. You’ll get there soon enough.


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