segunda-feira, 3 de março de 2014

6 Ways Your Bedroom May Be Sabotaging Your Sleep

 

How to make your bedroom more conducive to sleep

Let’s face it: we all know that sometimes, getting ourselves (or our kids) into bed is only half the struggle when it comes to falling asleep. Lying there, or tossing and turning as the minutes turn into hours while sleep continues to eludes us can be really frustrating, and no help when the alarm goes off the next morning and we can barely get going.

There can be lots of reasons why people have difficulty falling or staying asleep, and I’ve addressed many of them in previous posts as well as in my book

One of them, often overlooked, is the quality of the sleep environment itself. Namely: how conducive your bedroom is to falling asleep.

Here are a number of things to look for in your, or your child’s bedroom, which may be interfering with your ability to fall asleep at night:

  1. Too much light. Bright light, especially in the evening, has a very powerful awakening effect on the brain.
  2. Make sure the bedroom lights are dim, or better yet turned off completely. If you read before going to bed, use a low-wattage lamp. If a night light is needed, use the lowest wattage you can find (no more than 7 watts) and make sure that the light it casts does not shine directly on the bed. In the summer months, when trying to go to sleep (or to put younger kids to bed) before the sun has set, consider using light-blocking shades or curtains.
  3. Too many distractions. Televisions , computers, iPads, video games are problematic not only because of the light they case, but because of their content, which can rile up the brain just as you’re trying to calm it down.  And while falling asleep to soothing music can be very helpful to some, not all music is soothing. I’ve met teens with difficulty initiating sleep who never made the connection between the heavy metal they listened to in bed at night and why it was taking them so long to fall asleep.
  4. Pets. Whether it’s a dog who snuggles up and leaves you little room to stretch out, or a cat that’s constantly moving about, your pet may be causing more of your sleep problems than you realize. If you’re not convinced, consider videotaping the bed one night and watching what happened over the course of the night.
  5. Too much stress. Taking computers, homework, or work into bed is an especially big no-no, because it can generate stress that lingers even after the task is complete, and the computer turned off and the notebooks put away. It’s important to keep the bed for sleep (and sex, when appropriate), and not to allow negative associations to develop between the bed and unpleasant or stress-generating tasks which can then interfere with sleep.
  6. Clocks. Even though the stress they produce is a direct continuation of point #4, they bear special mention. Nothing is more anxiety-producing than watching the minutes tick by as you lie in bed and can’t fall asleep. “Oh no, it’s been half an hour, and I’m still awake… Now it’s been thirty-five minutes and I still haven’t fallen asleep.” Most of us need an alarm to wake up in the morning, but that doesn’t mean that the clock has to face the bed. Move it out of arms-reach and out of sight. For example: put the clock on a dresser across the room and facing the wall. That will make it much less tempting to look at.
  7. Noise.  Thin walls, snoring bed partners, or family members watching TV in the den can all make it harder to fall asleep. Sometimes this is easy to fix, but not always. If that’s the case, consider foam earplugs, or a fan or white noise machine to mask the sound

Good luck, and good night!

Dennis Rosen, M.D.

Help your child get a great night's sleep with the new book:

Successful Sleep Strategies for Kids (a Harvard Medical School Guide)

 

4 Things Pop Psychology Gets Wrong _ Psychology Today - Mozilla Firefox 2014-03-02 03.43.42

Three Tips for Better Sleep: Overcome your Insomnia

 

Sleep techniques, how to sleep well, sleep therapy, CBT-I

Published on October 15, 2013 by Jonathan Fader, Ph.D. in The New You

“When I woke up this morning my girlfriend asked me, “Did you sleep good? I said “No, I made a few mistakes.” - Steven Wright

First, you are not alone. A shocking 50-70 million Americans have sleep difficulties of some kind. But not to worry, there are some very practical strategies that you can use if you would like to try change your behaviors to improve your sleep. As Steven Wright joked, we all make mistakes in our sleep related behaviors. This post will review some of the tools used in Cognitive Behavioral Therapy for Insomnia (CBT-I) to get started towards a more restful night tonight!

1. Retrain your mind and body for sleep.

If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep. - Dale Carnegie

When we lie sleeplessly in bed our brain begins to associate bed with sleeplessness. Stimulus control therapy works to retrain your brain how to sleep. There are some guidelines you can follow on your own that can really help in this area. First, avoid using your bed for anything (ok almost anything!) except sleep. Secondly, if you are in bed awake for more than 20 minutes, get up and sit in a chair outside of the sleeping area and participate in a non-activating activity in low light. For example reading, crafting, or implementing a relaxation exercises. Try not to use anything with a screen.

Sleep Hygiene can also contribute to training your body to sleep. One healthy step towards this is to develop a nighttime ritual. Having a cup of tea (decaffeinated), taking a warm shower, stretching, changing into specific pajamas before bed can all help send messages to your brain that it is time to go to sleep.

2. Manage your stress and worry.

Man should forget his anger before he lies down to sleep. - Mahatma Gandhi

Stress and anxiety can create substantial barriers to sleep. Some tools that you can use during your day and near bedtime to reduce worry and stress are breathing exercises and muscle relaxation exercises. Both of these tools can help to reduce stress and induce relaxation which will help you prepare your body and mind to rest.

Worry time: Pick a scheduled time to worry and write your worries down. If you think of something during the rest of the day, tell yourself you will worry about that during your “worry time.” If you must, take a minute to write down your worry at that time.

Lastly, don’t look at the clock while sleeping! This can lead to increased pressure and worry about sleeping. I have had clients that go so far as to put the clock in another part of the room or put tape over the screen to avoid temptation.

3. Daily Activities and next steps

A well spent day brings happy sleep - Leonardo da Vinci

What you do during the day does affect the quality of your sleep. There is plenty of evidence that supports the fact that exercising during the day can help you sleep better. Also, napping during the day can negatively affect your nighttime sleep.

One of the main ideas of Cognitive Behavioral Therapy for Insomnia is the idea of “sleep efficiency” which basically means the proportion of time that you are actually asleep while in bed. In CBT-I you work with a therapist to help you create a “sleep debt” (a need to fall asleep) by allowing yourself less time (opportunity) to be in bed. This results in being tired while in bed and thus, eventually sleeping more.

Hopefully some of these tips will be helpful for you. Certainly a consultation with a clinician who has expertise in CBT-I can help you guide yourself to a night of restful sleep.

Sweet Dreams!

Follow Dr. Fader on Twitter @drfader

 

4 Things Pop Psychology Gets Wrong _ Psychology Today - Mozilla Firefox 2014-03-02 03.43.42

How Is Your Sleep Health?

 

Sleep Problems Sleep Tips Sleep Strategies

Just because you don’t have insomnia doesn’t mean sleep's doing its job for you.

When you come across yet another magazine piece about sleep disorders, you pass it by. You know lots of people who have sleep problems—but as far as you’re concerned, you don’t. You don’t lie awake for hours hoping for some shut-eye, or wake up in the middle of the night, or find it really hard to sleep on a schedule that works with the rest of your life.

Great! Congratulations! But…

Not having a particular problem is not at all the same thing as being healthy. We know that when it comes to our general health, just because you're not in bad shape physically doesn’t mean you're in good shape. Good is at least one or two steps beyond so-so or okay. That’s true for health, it’s true for diet, it’s true for energy level and mood. And it’s definitely true for sleep.

This point is brought home in a recent issue of the scientific journal Sleep. The author is Daniel Buysse, MD, a top authority in the field of sleep medicine. He raises the point that sleep medicine—a field that goes back at least 30 years—has focused on disorders, diseases, and their treatment. Of course this effort has been momentous, as anyone who has tried to deal with a sleep problem will gratefully agree. But what is needed in addition is a positive frame of reference that gives us a way to know how well we are doing.

KEYS TO HEALTHY SLEEP

What makes for a healthy sleep pattern, one that reinforces good general health? Dr. Buysse suggests that five simple questions can give you a sense of where you stand:

  • Do you fall asleep easily and get back to sleep easily if something wakes you during the night?
  • Do you sleep between six and eight hours a night?
  • Do you stay awake and alert during your waking day, without dozing?
  • Is your sleep schedule appropriate to your lifestyle (for most of us, this means sleeping during the nighttime)?
  • Do you feel you typically get a “good night’s sleep”?

Researchers can get objective answers to most of these questions by observing someone in a sleep lab. But as a rule, that isn’t really necessary. Practically all of us are able to say whether our personal answer to each question is Rarely/Never, Sometimes, or Usually/Always. And that is enough to give us a general idea of our current state of sleep health, but most importantly, a target to aim for—being able to say Usually to every question.

If you fall short of that, like so many of us, what can you do about it? To answer that question, we need to understand something of the basics of sleep itself.

MECHANISMS OF ACTION

The most widely accepted physiological understanding of sleep involves the joint action of two independent brain processes. We want them both to be in sync. The first is sleep pressure. From the moment we wake up, our bodies start building up a need to sleep again. Once we do go to sleep, this need starts to recede. The second process is the circadian cycle, which rises and falls across the twenty-four hour day, under the control of the inner clock. When these two reinforce each other, the result is healthy sleep. But the more they come into conflict, the more our sleep health declines.

The good news is that both sleep pressure and the circadian cycle can be brought under our control. Getting on a regular sleep/wake schedule helps ensure that sleep pressure builds to its high point at bedtime. We detail the ways to adjust the circadian cycle in our paperback guide, Reset Your Inner Clock. For example, if you expose yourself to bright light during the hours shortly before bedtime, it can overwhelm the clock’s sleep signal and make it harder to fall asleep. But if you cut down on light exposure—and especially light in the blue-ish part of the spectrum—you can avoid this interference. Holding back on television and computer use during the evening hours is one simple but effective step toward sleep health. How you arrange your nighttime and morning environment is just as important. Put together the ingredients, and you can rate yourself Usually—or even Always—on the positive side of the sleep equation.

Michael and Ian are co-authors of the 2013 Penguin paperback, Reset Your Inner Clock. They invite you to follow them on Twitter for news updates, opinions, and challenging Q-and-A’s. If you want to stay on top of body-clock matters, light therapy, and more — and take advantage of confidential, online self-assessments of inner clock time, depression, and seasonality — you should become part of the nonprofit Center for Environmental Therapeutics community. Email PTuser@cet.org so we can stay in contact.

4 Things Pop Psychology Gets Wrong _ Psychology Today - Mozilla Firefox 2014-03-02 03.43.42

Famous Men and Their Motorcycles

 

by Brett & Kate McKay on April 10, 2011 ·

 

Few things have captured the passion, the sometimes obsession, of men like the motorcycle. There’s no mystery as to why this is. Motorcycles represent a peculiar combination of several manly elements: danger, speed, singular focus, solitude, mechanics, noise, and physical skill.

Many famous men were motorcycle enthusiasts; they combined their passion for things like acting, music, and adventure, with a love for bikes. Motorcycles were a perfect outlet for their zeal for life; riding the open road with the wind in their faces left them invigorated and inspired. Today we take a look at the relationship ten famous men had with their motorcycles.

T.E. Lawrence

“A skittish motorbike with a touch of blood in it is better than all the riding animals on earth, because of its logical extension of our faculties, and the hint, the provocation, to excess conferred by its honeyed untiring smoothness.” -TE Lawrence

T.E. Lawrence, aka “Lawrence of Arabia” was a passionate motorcyclist and a devotee of the Brough Superior. Brough Superiors were considered the “Rolls Royce of Motorcycles” and Lawrence had his custom-made; short of stature at 5’5, he ordered his bikes with a smaller back wheel to accommodate his height. Lawrence owned seven Brough Superiors during his lifetime, referring to them as his Boanerges (sons of Thunder), and calling each George (the first was George I, the last George VII). In 1935, while riding George VII and awaiting delivery of George VIII, Lawrence swerved to avoid hitting two boys on bicycles, was thrown over the handlebars, and died a week later from his injuries at age 46. Lawrence loved to ride his bikes fast and hard; he was likely going around 100 mph, the bike’s top speed, at the time of the accident.

Marlon Brando

“It still pleases me to be awake during the dark, early hours before morning when everyone else is still asleep. I’ve been that way since I first moved to New York. I do my best thinking and writing then. During those early years in New York, I often got on my motorcycle in the middle of the night and went for a ride–anyplace. There wasn’t much crime in the city then, and if you owned a motorcycle, you left it outside your apartment and in the morning it was still there. It was wonderful on summer nights to cruise around the city at one, two, or three A.M. wearing jeans and a t-shirt with a girl on the seat behind me. If I didn’t start out with one, I’d find one.” -Marlon Brando

Before he became famous, Brando cruised the streets of NYC on his bike, and in the coming decades, whenever his fame started to feel oppressive, he’d get on his motorcyle and simply head out into the Southwest, riding through the desert for miles on end.

In the iconic film, The Wild One,  Brando rode a 1950 Triumph 6T Thunderbird.

Bob Dylan

In 1966, Bob Dylan’s career was going full throttle; several of his albums had gone gold and platinum, he was touring the world, and he was soon to publish a novel. His schedule and impending commitments were brutal. Success was crashing over him like a wave, a wave that perhaps would have drowned him if a mysterious motorcycle accident had not intervened. While tooling along near his Woodstock, NY home, Dylan apparently crashed his 1964 Triumph Tiger 100 and suffered an injury to his vertebrae. While he was not taken to a hospital, he enjoyed a long convalescence; he did not return to touring for almost a decade. The accident provided Dylan with a way to slow down his life. He would later say:

“When I had that motorcycle accident … I woke up and caught my senses, I realized that I was just workin’ for all these leeches. And I didn’t want to do that. Plus, I had a family and I just wanted to see my kids.”

Clark Gable

While this seems to be a posed press photo, Clark Gable did indeed ride a motorcycle, a 1934 Harley Davidson RL to be exact.

Hunter S. Thompson

“But with the throttle screwed on there is only the barest margin and no room for mistakes. It has to be done right . . and thats when the strange music starts, when you stretch your luck so far that the fear becomes exhilaration and vibrates along your arms. You can barely see a hundred; the tears blow back so fast that they vaporize before they get to your ears. The only sounds are the wind and the dull roar floating back from the mufflers. You watch the white line and try to lean with it  . . . howling through a turn to the right, then to the left and down the long hill to Pacifica . . . letting off now, watching for cops, but only until the next dark stretch and another few seconds on the edge . . . The Edge  . . . ” – Hunter S. Thompson, Hells Angels

Writer Hunter S. Thompson earned his motorcycling chops the hard way: by riding his BSA A65 Lightning for a year with the Hell’s Angels. His experience  riding with (and getting stomped by) the gang became the book,  Hells Angels: A Strange and Terrible Saga.

Clint Eastwood

While Eastwood was only an occasional rider in his personal life, he rode motorcycles as part of several of his films. In Coogan’s Bluff, for example, he chases an escaped criminal through Central Park while astride a Triumph Bonneville.

Charles Lindbergh

As a boy, Charles Lindbergh had a keen fascination for the mechanical workings of machines generally and for internal combustion engines in particular. When he was in high school, he ordered a twin-cylinder 1920 model Excelsior “X” motorcycle through the local hardware store. Lindbergh was a shy and quiet young man, but he rode his bike fast, hard, and, as his classmates remembered it, rather recklessly. “I loved its power and speed,” he admitted. On the way to town, Lindbergh would tear through a path that ran past a power plant, through a thicket of bushes, and along the steep banks of the Mississippi River. As an observer remembered, “it seemed like he wanted to see how close to the edge he could get without plunging in.” The owner of the plant became so concerned that he closed off the trail. But the future pilot was as cool on that bike as he was behind the controls of a plane; he never had an accident.

Buddy Holly

In 1958, coming off a tour and flush with success, Buddy Holly and the Crickets decided to spend some of their hard earned money on new motorcycles. They flew to Dallas and started shopping the local bike stores. But the owners, unaware of who these young lads were, treated them dismissively; the owner of the Harley dealer practically pushed them out the door. But they found what they were looking for at Ray Miller Triumph Motorcycle Sales, where each man picked out one of the latest models: Buddy chose an Ariel Cyclone, J.I. picked a Trophy, and Joe B. decided on a Thunderbird. The guys then headed back to Lubbock on the bikes, but not before stopping by the Harley dealer to show off their new rides.

James Dean

Hope for teenage nerds everywhere. James Dean on his first real motorcycle. Pre-smoldering angst.

Of course the “Rebel Without a Cause” had a thing for motorcycles. He got his first real motorcycle at age 15, a 1947 CZ 125-cc. He was the only kid in his small town in Indiana with his own motorcycle, and he rode it full throttle, losing two teeth in a fall. The locals called him “One Speed Dean.” And that one speed was “wide open.”

When he dropped out of college to pursue acting, he traded his beloved CZ for a Royal Enfield 500cc vertical twin. But he wouldn’t hold onto that bike for long. While home in Indiana on break from working on a play in NYC, Dean decided to ride his Royal Enfield all the way back to the Big Apple. But when it broke down along the way, he traded it in for an Indian Warrior TT. When Dean arrived back in New York, he had the bike serviced at a shop…where Steve McQueen worked as a mechanic.

Later, wanting to emulate Marlon Brando, Dean bought a Triumph TR5 Trophy, the last bike he rode before he died.

Steve McQueen

There is perhaps no famous man we associate more with motorcycles than the King of Cool, Steve McQueen.

Before Steve McQueen made it big as an actor, he would compete in–and win–weekend motorcycle races on the first bike he owned–a used Harley. Even when Hollywood success came calling, acting gigs always had to compete against his passion for motorcycles. McQueen amassed a collection of over 100 motorcycles, his favorites being vintage Indians. When the weight of celebrity grew too stifling, McQueen would grab one of those Indian bikes and tear out of Tinseltown and onto the open road. McQueen loved off-road racing as well, and raced the Triumph’s TR6 in everything from the Baja 1000 to the prestigious International Six Days Trial.

The TR6 also famously makes an appearance in The Great Escape. In that film, McQueen performed many of his own stunts; however, contrary to popular belief, it was not McQueen who jumped his bike over the barbed wire fence in that iconic scene. Because of insurance concerns, Bud Ekins was called in to make the leap.

Famous Men and Their Motorcycles _ The Art of Manliness - Mozilla Firefox 2014-03-03 13.56.43

Beautiful New Brammo Empulse Electric Motorcycle Finally Unveiled!

 

Brammo empulse electric motorcycle - click link

Brammo Empulse Electric Motorcycle

Beautiful New Brammo Empulse Electric Motorcycle Finally Unveiled! _ TreeHugger - Mozilla Firefox 2014-03-03 13.40.46

The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table

 

The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table

Steven

  • On February 21, 2014
  • http://www.winextra.com

While we like to share all of the seriously cool looking supercar news with you it isn’t very often that we get to add to our car pr0n love with some awesome looking superbike pr0n.

Today however we do have some amazing looking images of a new motorcycle courtesy of British carmaker Lotus. It’s called the Lotus C-01 and Kodewa; the same people who built the Lotus Le Mans car, have been sourced for the build. They are teamed up with German concept designer Daniel Simon – the talent behind Tron:Legacy – who will be building the gorgeous looking carbon fiber, and titanium constructed body.

As with supercars there is no price mentioned at this point and there will only be 100 of these motorcycles built.

All you bike lovers may now commence drooling.

The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table

 

The LOTUS C-01 Superbike Brings Some Serious Motorcycle Pr0n To The Table _ Winextra - Mozilla Firefox 2014-03-03 13.29.31

1942 Harley Davidson

 

 

  • 1942 Harley Davidson on Photography Served - Mozilla Firefox 2014-03-03 13.18.23
  • Six Abandoned Asylums with Genuinely Chilling Backstories

     

    Abandoned asylums - click link

    Six Abandoned Asylums with Genuinely Chilling Backstories

     

    Six Abandoned Asylums with Genuinely Chilling Backstories - Mozilla Firefox 2014-03-03 13.06.43

    6 Skin Habits That Take Off Five Years

     

    Forget about spending big bucks on scary, doctor's office procedures. Celebrity dermatologist and Skin Rules author Deborah Jaliman, M.D. reveals how to erase the years at home and on the cheap.

    By Ava Feuer

    Dark spots and uneven texture are dead giveaways to your true age. Keep fooling folks by applying an at-home retinol every night. "It's one of the few things that reverses sun damage," says Jaliman. "It will lighten brown spots, improve texture, and make skin smoother. You can see a difference in weeks." By stimulating collagen production, the inexpensive remedies cause dead skin to slough off faster, eliminating signs of ware and dullness. But be aware that retinols make skin particularly sensitive to sunlight, so after applying one at night, be extra-sure to wear at least SPF 30 the next morning. Jaliman likes Neutrogena's Rapid Wrinkle Repair Night Moisturizer ($20.99).

    Read more: Anti-Aging Skin - Anti-Aging Treatments - Redbook
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    Visit us at Redbook.com

    Use a retinol

    Dark spots and uneven texture are dead giveaways to your true age. Keep fooling folks by applying an at-home retinol every night. "It's one of the few things that reverses sun damage," says Jaliman. "It will lighten brown spots, improve texture, and make skin smoother. You can see a difference in weeks." By stimulating collagen production, the inexpensive remedies cause dead skin to slough off faster, eliminating signs of ware and dullness. But be aware that retinols make skin particularly sensitive to sunlight, so after applying one at night, be extra-sure to wear at least SPF 30 the next morning. Jaliman likes Neutrogena's Rapid Wrinkle Repair Night Moisturizer ($20.99).

    Get your vitamin B

    You likely get your necessary supply of B3, a vitamin that helps treat osteoarthritis and may lessen the risk of Alzheimer's disease, in meats, eggs, green vegetables and beans. But when it comes to your skin, it's best to apply the B vitamin, which is also known as niacin, topically. The anti-inflammatory is particular effective at reversing sun damage in those who suffer from acne or rosacea. Jaliman uses AzaClear in her office, but also recommends StriVectin TL Tightening Face Serum ($89).

    Try a sonic cleansing system

    "A lot of what's causing people to look older is a build-up of dry skin," says Jaliman. A great way to exfoliate without irritating skin, sonic cleansing devices are far more effective than your run-of-the-mill scrub. "I've actually tried to use an exfoliant and then used a white towel, and I see how much dead skin, makeup, and dirt are still on my face," says Jaliman. "You use a sonic cleansing system, and you see there's nothing left." She likes Clarisonic for its swappable heads, but if you're on a tight budget, Olay Professional's Pro-X Advanced Cleansing System ($24.99) and Neutrogena's Wave Sonic ($15.99) are also good options.

    Use a white sunscreen

    If your sunblock is clear, it's time to toss that tube. Europe recently banned the transparent formulas because they contain nanoparticles, which can enter the bloodstream and liver. Although the FDA hasn't yet approved the same regulation, this is one trend worth getting ahead on. As long as sunscreen comes out of the bottle white — no matter how easily it rubs in — the formula is safe to use. The American Academy of Dermatology now recommends applying at least SPF 30 every day, and nothing says old age like sun damage-induced wrinkles, so heed this advice.

    Don't use your hands

    Regardless of how vigilantly you wash your hands, bacteria becomes trapped underneath your fingernails. When you use your fingers to scrub off makeup or to apply cleanser, that grime travels to your skin. Washcloths, which aren't laundered after every use, present the same problem. Instead, use a cotton pad, and follow cleansing with a swipe of a glycolic or salicylic acid-soaked pad, like Philosophy's Clear Days Ahead ($39). "It takes me 30 seconds to do this — and to apply an anti-aging cream," says Jaliman. "It's about getting into the habit, like brushing your teeth."

    Grow younger with your moisturizer

    Less well-known than antioxidants but perhaps more effective, cytokines, a naturally occurring plant growth factor, have been shown to stimulate cellular growth and collagen production. With that skin cell turnover comes the opportunity for new, fresher looking cells to emerge, reducing fine lines, wrinkles and skin roughness. Unlike petri-dish-made growth factors, cytokines are unlikely to irritate skin, making them ideal for every day use. Find the ingredient in Kinerase Lotion for All Skin Types ($72).

    Anti-Aging Skin - Anti-Aging Treatments - Redbook - Mozilla Firefox 2014-03-03 12.50.02

     

    The 20 most popular TED Talks, as of this moment

     

    Most popular Ted talks - click link

    The most popular 20 TED Talks, as of now _ TED Blog - Mozilla Firefox 2014-03-03 12.07.34