Wednesday, November 25, 2015

A Century Ago, Einstein’s Theory of Relativity Changed Everything

Photo
Credit Chad Hagen
PRINCETON, N.J. — By the fall of 1915, Albert Einstein was a bit grumpy.
And why not? Cheered on, to his disgust, by most of his Berlin colleagues, Germany had started a ruinous world war. He had split up with his wife, and she had decamped to Switzerland with his sons.
He was living alone. A friend, Janos Plesch, once said, “He sleeps until he is awakened; he stays awake until he is told to go to bed; he will go hungry until he is given something to eat; and then he eats until he is stopped.”
Worse, he had discovered a fatal flaw in his new theory of gravity, propounded with great fanfare only a couple of years before. And now he no longer had the field to himself. The German mathematician David Hilbert was breathing down his neck.
So Einstein went back to the blackboard. And on Nov. 25, 1915, he set down the equation that rules the universe. As compact and mysterious as a Viking rune, it describes space-time as a kind of sagging mattress where matter and energy, like a heavy sleeper, distort the geometry of the cosmos to produce the effect we call gravity, obliging light beams as well as marbles and falling apples to follow curved paths through space.
This is the general theory of relativity. It’s a standard trope in science writing to say that some theory or experiment transformed our understanding of space and time. General relativity really did.
Since the dawn of the scientific revolution and the days of Isaac Newton, the discoverer of gravity, scientists and philosophers had thought of space-time as a kind of stage on which we actors, matter and energy, strode and strutted.
With general relativity, the stage itself sprang into action. Space-time could curve, fold, wrap itself up around a dead star and disappear into a black hole. It could jiggle like Santa Claus’s belly, radiating waves of gravitational compression, or whirl like dough in a Mixmaster. It could even rip or tear. It could stretch and grow, or it could collapse into a speck of infinite density at the end or beginning of time.
Scientists have been lighting birthday candles for general relativity all year, including here at the Institute for Advanced Study, where Einstein spent the last 22 years of his life, and where they gathered in November to review a century of gravity and to attend performances by Brian Greene, the Columbia University physicist and World Science Festival impresario, and the violinist Joshua Bell. Even nature, it seems, has been doing its bit. Last spring, astronomers said they had discovered an “Einstein cross,” in which the gravity of a distant cluster of galaxies had split the light from a supernova beyond them into separate beams in which telescopes could watch the star exploding again and again, in a cosmic version of the movie “Groundhog Day.”

What Is General Relativity?

Einstein presented his general theory of relativity 100 years ago this month.
OPEN Graphic
Hardly anybody would be more surprised by all this than Einstein himself. The space-time he conjured turned out to be far more frisky than he had bargained for back in 1907.
It was then — perhaps tilting too far back in his chair at the patent office in Bern, Switzerland — that he had the revelation that a falling body would feel weightless. That insight led him to try to extend his new relativity theory from slip-siding trains to the universe.
According to that foundational theory, now known as special relativity, the laws of physics don’t care how fast you are going — the laws of physics and the speed of light are the same. Einstein figured that the laws of physics should look the same no matter how you were moving — falling, spinning, tumbling or being pressed into the seat of an accelerating car.
One consequence, Einstein quickly realized, was that even light beams would bend downward and time would slow in a gravitational field. Gravity was not a force transmitted across space-time like magnetism; it was the geometry of that space-time itself that kept the planets in their orbits and apples falling.
It would take him another eight difficult years to figure out just how this elastic space-time would work, during which he went from Bern to Prague to Zurich and then to a prestigious post in Berlin.
In 1913, he and his old classmate Marcel Grossmann published with great fanfare an outline of a gravity theory that was less relative than they had hoped. But it did predict light bending, and Erwin Freundlich, an astronomer at the Berlin Observatory, set off to measure the deflection of starlight during a solar eclipse in the Crimea.
When World War I started, Freundlich and others on his expedition were arrested as spies. Then Einstein discovered a flaw in his calculations.
“There are two ways that a theoretician goes astray,” he wrote to the physicist Hendrik Lorentz. “1) The devil leads him around by the nose with a false hypothesis (for this he deserves pity) 2) His arguments are erroneous and ridiculous (for this he deserves a beating).”
And so the stage was set for a series of lectures to the Prussian Academy that would constitute the final countdown on his quest to grasp gravity.

A Breakthrough Moment

Midway through the month, he used the emerging theory to calculate a puzzling anomaly in the motion of Mercury; its egg-shaped orbit changes by 43 seconds of arc per century. The answer was spot on, and Einstein had heart palpitations.
The equation that Einstein wrote out a week later was identical to one that he had written in his notebook two years before but had abandoned.
On one side of the equal sign was the distribution of matter and energy in space. On the other side was the geometry of the space, the so-called metric, which was a prescription for how to compute the distance between two points.

Albert Einstein and Relativity in the Pages of The Times

When Albert Einstein and his work first became known to the broader public, articles in The Times often seemed to alternate between exasperation and fascination.
As the Princeton physicist John Wheeler later described it, “Space-time tells matter how to move; matter tells space-time how to curve.” Easy to say, but hard to compute. The stars might be actors on a stage set, but every time they moved, the whole stage rearranged itself.
It wasn’t long before Einstein received his first comeuppance.
In December 1915, he received a telegram from Karl Schwarzschild, a German astrophysicist serving at the front in the war, who had solved Einstein’s equation to describe the gravitational field around a solitary star.
One strange feature of his work was that at a certain distance from the star — to be known forever as the Schwarzschild radius — the equations would go kerblooey.
“If this result were real, it would be a true disaster,” Einstein said. This was the beginning of black holes.
That Einstein’s equations could be solved at all for a single star baffled him. One of his guiding lights had been the Austrian physicist and philosopher Ernst Mach, who taught that everything in the universe was relative. Einstein took Mach’s Principle, as he called it, to mean that it should be impossible to solve his equations for the case of a solitary object.
“One can express it as a joke,” he told Schwarzschild. “If all things were to disappear from the world, then according to Newton Galilean inertial space remains. According to my conception, however, nothing is left.”
And yet here was a star, according to his equations, bending space all by itself, a little universe in a nutshell.

Designing a Universe

Like most of his colleagues at the time, Einstein considered the universe to consist of a cloud of stars, the Milky Way, surrounded by vast space. What was beyond? Was the universe infinite? And if so, what stopped a star from drifting so far that it would have nothing to relate to?
To avoid such problems, Einstein set out in 1917 to design a universe without boundaries. In his model, space is bent around to meet itself, like the side of a tin can.
“I have committed another suggestion with respect to gravitation which exposes me to the danger of being confined to the nut house,” he confided to a friend.
This got rid of the need for troublesome boundaries. But this universe was unstable, and the cylinder would collapse if something didn’t hold its sides apart.
Photo
“It would be unsatisfactory, in my opinion, if a world without matter were possible.” - Albert Einstein Credit Ferdinand Schmutzer/ÖNB-Bildarchiv, via, Picturedesk
That something was a fudge factor added to the equations Einstein called the cosmological constant. Physically, this new term, denoted by the Greek letter lambda, represented a long-range repulsive force.
The happy result, Einstein thought, was a static universe of the type nearly everybody believed they lived in and in which geometry was strictly determined by matter.
But it didn’t last. Willem de Sitter, a Dutch astronomer, came up with his own solution describing a universe that had no matter at all and was flying apart.
“It would be unsatisfactory, in my opinion,” Einstein grumbled, “if a world without matter were possible.”
And then Edwin Hubble discovered that the universe really was expanding.
If the cosmological constant couldn’t keep the universe still, then forget about it and Mach’s Principle, Einstein said. “It dates back to the time in which one thought that the ‘ponderable bodies’ are the only physically real entities,” he later wrote to the British cosmologist Felix Pirani.
But it was too late. Quantum mechanics soon invested empty space with energy. In 1998 astronomers discovered that dark energy, acting just like the cosmological constant, seems to be blowing space-time apart, just as in de Sitter’s universe.
In fact, most cosmologists agree today that not quite all motion is relative and that space-time does have an existence independent of matter, though it is anything but static and absolute. The best example are gravitational waves, ripples of compression and stretching speeding through empty space at the speed of light.

A Century Ago, Einstein’s Theory of Relativity Changed Everything

Photo
Credit Chad Hagen
PRINCETON, N.J. — By the fall of 1915, Albert Einstein was a bit grumpy.
And why not? Cheered on, to his disgust, by most of his Berlin colleagues, Germany had started a ruinous world war. He had split up with his wife, and she had decamped to Switzerland with his sons.
He was living alone. A friend, Janos Plesch, once said, “He sleeps until he is awakened; he stays awake until he is told to go to bed; he will go hungry until he is given something to eat; and then he eats until he is stopped.”
Worse, he had discovered a fatal flaw in his new theory of gravity, propounded with great fanfare only a couple of years before. And now he no longer had the field to himself. The German mathematician David Hilbert was breathing down his neck.
So Einstein went back to the blackboard. And on Nov. 25, 1915, he set down the equation that rules the universe. As compact and mysterious as a Viking rune, it describes space-time as a kind of sagging mattress where matter and energy, like a heavy sleeper, distort the geometry of the cosmos to produce the effect we call gravity, obliging light beams as well as marbles and falling apples to follow curved paths through space.
This is the general theory of relativity. It’s a standard trope in science writing to say that some theory or experiment transformed our understanding of space and time. General relativity really did.
Since the dawn of the scientific revolution and the days of Isaac Newton, the discoverer of gravity, scientists and philosophers had thought of space-time as a kind of stage on which we actors, matter and energy, strode and strutted.
With general relativity, the stage itself sprang into action. Space-time could curve, fold, wrap itself up around a dead star and disappear into a black hole. It could jiggle like Santa Claus’s belly, radiating waves of gravitational compression, or whirl like dough in a Mixmaster. It could even rip or tear. It could stretch and grow, or it could collapse into a speck of infinite density at the end or beginning of time.
Scientists have been lighting birthday candles for general relativity all year, including here at the Institute for Advanced Study, where Einstein spent the last 22 years of his life, and where they gathered in November to review a century of gravity and to attend performances by Brian Greene, the Columbia University physicist and World Science Festival impresario, and the violinist Joshua Bell. Even nature, it seems, has been doing its bit. Last spring, astronomers said they had discovered an “Einstein cross,” in which the gravity of a distant cluster of galaxies had split the light from a supernova beyond them into separate beams in which telescopes could watch the star exploding again and again, in a cosmic version of the movie “Groundhog Day.”
Continue reading the main story

Graphic

What Is General Relativity?

Einstein presented his general theory of relativity 100 years ago this month.
OPEN Graphic
Hardly anybody would be more surprised by all this than Einstein himself. The space-time he conjured turned out to be far more frisky than he had bargained for back in 1907.
It was then — perhaps tilting too far back in his chair at the patent office in Bern, Switzerland — that he had the revelation that a falling body would feel weightless. That insight led him to try to extend his new relativity theory from slip-siding trains to the universe.
According to that foundational theory, now known as special relativity, the laws of physics don’t care how fast you are going — the laws of physics and the speed of light are the same. Einstein figured that the laws of physics should look the same no matter how you were moving — falling, spinning, tumbling or being pressed into the seat of an accelerating car.
One consequence, Einstein quickly realized, was that even light beams would bend downward and time would slow in a gravitational field. Gravity was not a force transmitted across space-time like magnetism; it was the geometry of that space-time itself that kept the planets in their orbits and apples falling.
It would take him another eight difficult years to figure out just how this elastic space-time would work, during which he went from Bern to Prague to Zurich and then to a prestigious post in Berlin.
In 1913, he and his old classmate Marcel Grossmann published with great fanfare an outline of a gravity theory that was less relative than they had hoped. But it did predict light bending, and Erwin Freundlich, an astronomer at the Berlin Observatory, set off to measure the deflection of starlight during a solar eclipse in the Crimea.
When World War I started, Freundlich and others on his expedition were arrested as spies. Then Einstein discovered a flaw in his calculations.
“There are two ways that a theoretician goes astray,” he wrote to the physicist Hendrik Lorentz. “1) The devil leads him around by the nose with a false hypothesis (for this he deserves pity) 2) His arguments are erroneous and ridiculous (for this he deserves a beating).”
And so the stage was set for a series of lectures to the Prussian Academy that would constitute the final countdown on his quest to grasp gravity.

A Breakthrough Moment

Midway through the month, he used the emerging theory to calculate a puzzling anomaly in the motion of Mercury; its egg-shaped orbit changes by 43 seconds of arc per century. The answer was spot on, and Einstein had heart palpitations.
The equation that Einstein wrote out a week later was identical to one that he had written in his notebook two years before but had abandoned.
On one side of the equal sign was the distribution of matter and energy in space. On the other side was the geometry of the space, the so-called metric, which was a prescription for how to compute the distance between two points.
Continue reading the main story

Albert Einstein and Relativity in the Pages of The Times

When Albert Einstein and his work first became known to the broader public, articles in The Times often seemed to alternate between exasperation and fascination.
As the Princeton physicist John Wheeler later described it, “Space-time tells matter how to move; matter tells space-time how to curve.” Easy to say, but hard to compute. The stars might be actors on a stage set, but every time they moved, the whole stage rearranged itself.
It wasn’t long before Einstein received his first comeuppance.
In December 1915, he received a telegram from Karl Schwarzschild, a German astrophysicist serving at the front in the war, who had solved Einstein’s equation to describe the gravitational field around a solitary star.
One strange feature of his work was that at a certain distance from the star — to be known forever as the Schwarzschild radius — the equations would go kerblooey.
“If this result were real, it would be a true disaster,” Einstein said. This was the beginning of black holes.
That Einstein’s equations could be solved at all for a single star baffled him. One of his guiding lights had been the Austrian physicist and philosopher Ernst Mach, who taught that everything in the universe was relative. Einstein took Mach’s Principle, as he called it, to mean that it should be impossible to solve his equations for the case of a solitary object.
“One can express it as a joke,” he told Schwarzschild. “If all things were to disappear from the world, then according to Newton Galilean inertial space remains. According to my conception, however, nothing is left.”
And yet here was a star, according to his equations, bending space all by itself, a little universe in a nutshell.

Designing a Universe

Like most of his colleagues at the time, Einstein considered the universe to consist of a cloud of stars, the Milky Way, surrounded by vast space. What was beyond? Was the universe infinite? And if so, what stopped a star from drifting so far that it would have nothing to relate to?
To avoid such problems, Einstein set out in 1917 to design a universe without boundaries. In his model, space is bent around to meet itself, like the side of a tin can.
“I have committed another suggestion with respect to gravitation which exposes me to the danger of being confined to the nut house,” he confided to a friend.
This got rid of the need for troublesome boundaries. But this universe was unstable, and the cylinder would collapse if something didn’t hold its sides apart.
Photo
“It would be unsatisfactory, in my opinion, if a world without matter were possible.” - Albert Einstein Credit Ferdinand Schmutzer/ÖNB-Bildarchiv, via, Picturedesk
That something was a fudge factor added to the equations Einstein called the cosmological constant. Physically, this new term, denoted by the Greek letter lambda, represented a long-range repulsive force.
The happy result, Einstein thought, was a static universe of the type nearly everybody believed they lived in and in which geometry was strictly determined by matter.
But it didn’t last. Willem de Sitter, a Dutch astronomer, came up with his own solution describing a universe that had no matter at all and was flying apart.
“It would be unsatisfactory, in my opinion,” Einstein grumbled, “if a world without matter were possible.”
And then Edwin Hubble discovered that the universe really was expanding.
If the cosmological constant couldn’t keep the universe still, then forget about it and Mach’s Principle, Einstein said. “It dates back to the time in which one thought that the ‘ponderable bodies’ are the only physically real entities,” he later wrote to the British cosmologist Felix Pirani.
But it was too late. Quantum mechanics soon invested empty space with energy. In 1998 astronomers discovered that dark energy, acting just like the cosmological constant, seems to be blowing space-time apart, just as in de Sitter’s universe.
In fact, most cosmologists agree today that not quite all motion is relative and that space-time does have an existence independent of matter, though it is anything but static and absolute. The best example are gravitational waves, ripples of compression and stretching speeding through empty space at the speed of light.

Einstein was back and forth on this. In 1916, he told Schwarzschild they did not exist, then published a paper saying they did. In 1936, he and his assistant did the same flip-flop again.
Nobody said this was easy, even for Einstein.
He set out to do one thing, namely make all motion relative, Michel Janssen, a science historian at the University of Minnesota, told a Princeton gathering this month. He failed, but in the process succeeded in doing something very interesting, unifying the effects of acceleration and gravity.
The story goes to show, he said, that Bob Dylan was right when he sang “there’s no success like failure,” but wrong that “failure is no success at all.”
Einstein’s greatest success came in 1919, when Arthur Eddington did the experiment that Freundlich had set out to do, and ascertained that lights in the heavens were all askew during an eclipse, bent by the sun’s dark gravity, just as Einstein had predicted.
Asked what he would have done if general relativity had failed, Einstein said, “Then I would have been sorry for the dear Lord. The theory is correct.”
And still the champ.
Einstein was back and forth on this. In 1916, he told Schwarzschild they did not exist, then published a paper saying they did. In 1936, he and his assistant did the same flip-flop again.
Nobody said this was easy, even for Einstein.
He set out to do one thing, namely make all motion relative, Michel Janssen, a science historian at the University of Minnesota, told a Princeton gathering this month. He failed, but in the process succeeded in doing something very interesting, unifying the effects of acceleration and gravity.
The story goes to show, he said, that Bob Dylan was right when he sang “there’s no success like failure,” but wrong that “failure is no success at all.”
Einstein’s greatest success came in 1919, when Arthur Eddington did the experiment that Freundlich had set out to do, and ascertained that lights in the heavens were all askew during an eclipse, bent by the sun’s dark gravity, just as Einstein had predicted.
Asked what he would have done if general relativity had failed, Einstein said, “Then I would have been sorry for the dear Lord. The theory is correct.”
And still the champ.

Turkey Shoots Down Russian Warplane Near Syrian Border

Turkey Shoots Down Russian Warplane Near Syrian Border




Russia and Turkey on Downed Warplane

The president of Russia, Vladimir V. Putin, said Turkey's shooting down of a Russian warplane was a “stab in the back.” The prime minister of Turkey, Ahmet Davutoglu, asserted the nation's right to respond when its airspace has been violated.
By REUTERS on Publish Date November 24, 2015. 


MOSCOW — Two big powers supporting different factions in the Syrian civil war clashed with each other on Tuesday when Turkish fighter jets shot down a Russian warplane that Turkey said had strayed into its airspace.


The tensions immediately took on Cold War overtones when Russia rejected Turkey’s claim and Ankara responded by asking for an emergency NATO meeting, eliciting more Russian anger and ridicule. After the meeting, the NATO secretary general, Jens Stoltenberg, called for “calm and de-escalation” and said the allies “stand in solidarity with Turkey.”
It was thought to be the first time a NATO country has shot down a Russian plane in half a century. And while few expect a military escalation, with neither Russia nor NATO wanting to go to war, the incident highlighted the dangers of Russian and NATO combat aircraft operating in the same theater and has soured chances for a diplomatic breakthrough over Syria.


As President François Hollande of France met with President Obama in Washington to urge a closer and more aggressive alliance with Russia against the Islamic State, Turkey’s decision to fire on a Russian warplane attacking targets in Syria has raised tensions between Moscow and NATO and undercut efforts to persuade Russia to drop its support for President Bashar al-Assad of Syria.

Continue reading the main story

Sorting Out What Russia and Turkey Say Happened in the Sky

Comparing the conflicting versions of the events.

Turkey wants Mr. Assad gone, and has allowed its border with Syria to be an easy crossing point for Syrian rebels, including those the West regards as terrorists or radical Islamists; Russia wants to prop up Mr. Assad and his government. While Moscow says it is attacking the Islamic State, for the most part Russian planes and troops have been attacking the Syrian rebels, some of whom are supported by the United States and the West, who most threaten Mr. Assad’s rule.
Mr. Obama said again Tuesday that Russian air attacks on moderate opponents of Mr. Assad had only helped him and that they should be directed at the Islamic State.
Mr. Hollande and Mr. Obama clearly hoped that the bombing of a Russian passenger jet over Egypt, claimed by the Islamic State, would cause Moscow to make defeating the jihadists more of a priority than propping up Mr. Assad. But Tuesday’s events will make that a tougher sell, for President Vladimir V. Putin of Russia wants to be seen as an equal player in the conflict, not beholden to Western policies.
Turkey, especially under the increasingly authoritarian rule of its nationalist president, Recep Tayyip Erdogan, has been fierce in defending its airspace, shooting down Syrian jets that have strayed in the past. Turkey insisted that it issued 10 warnings over a five-minute period to the Russian pilot of the Sukhoi Su-24 to pull away.

Video taken at the Turkey-Syria border shows an aircraft that Turkey says it shot down after its airspace was violated on Tuesday.
By REUTERS on Publish Date November 24, 2015. Photo by Fatih Akta/Anadolu Agency, via Getty Images.


But Mr. Putin, clearly angry, responded that the Russian jet had never violated Turkish airspace and was shot down over Syria. Speaking in Sochi, he called the downing of the plane a “stab in the back delivered by the accomplices of terrorists,” warning that it would have “serious consequences for Russian-Turkish relations.”
Mr. Putin said that instead of “immediately making the necessary contact with us, the Turkish side turned to their partners in NATO for talks on this incident. It’s as if we shot down the Turkish plane and not they, ours. Do they want to put NATO at the service of the Islamic State?”
A United States military spokesman, Col. Steven Warren, confirmed on Tuesday that Turkish pilots had warned the Russian pilot 10 times, but that the Russian jet ignored the warnings. Colonel Warren, speaking from Baghdad to reporters in Washington, also said American officials were analyzing radar track data to determine the precise location of the jet when it was shot down.


At the emergency NATO meeting, Turkish officials played recordings of the warnings Turkish F-16 pilots had issued to the Russian aircraft. The Russian pilots did not reply. The Turkish account of the episode was described by several diplomats, who asked not to be identified because they were discussing a closed-door session at the alliance’s headquarters in Brussels.

Continue reading the main story

Syria


After Turkish representatives presented their side of the encounter at the meeting, they received expressions of support for their country’s territorial integrity, according to the diplomats’ account.
The Russian Su-24 that was struck was over the Hatay region of Turkey for about 17 seconds, according to one diplomat who attended the NATO meeting. But the plane re-entered Syrian airspace after being hit and therefore crashed in Syria, the diplomat said.
Tensions between Russia and Turkey had increased lately over Russian bombing of Turkmen tribesmen in northern Syria, whom Turkey regards as under its protection and who are fighting to oust Mr. Assad. Just this week, Turkey summoned the Russian ambassador in Ankara to demand that Moscow stop targeting Turkmen tribesmen in Syria.
“It was stressed that the Russian side’s actions were not a fight against terror, but they bombed civilian Turkmen villages, and this could lead to serious consequences,” the Turkish Foreign Ministry said.



And so it has. The diplomatic spat may have led directly to Moscow continuing to target the Turkmens on Tuesday, and Turkey’s aggressive response.
What may make matters worse is that those same tribesmen said they shot both Russian pilots as they floated to earth in their parachutes, having apparently ejected safely after the plane was hit by air-to-air missiles. The Russian minister of defense said that the navigator of the warplane is alive and has been rescued by Syrian and Russian special forces, but that the pilot was killed by ground fire.
The tribesmen also reportedly destroyed a Russian helicopter with a TOW antitank missile as it tried to rescue the airmen. The Ministry of Defense said late Tuesday that a marine deployed on the search-and-rescue helicopter died but that the rest of the crew had escaped.
NATO countries have been concerned about Mr. Erdogan’s increasingly authoritarian tendencies for some time, and NATO officials acknowledge that Turkey’s agenda in Syria does not always match that of Washington, Britain or France — let alone Russia.

Photo

President Recep Tayyip Erdogan of Turkey in Ankara on Tuesday. Credit Kayhan Ozer/Presidential Press Office, via Reuters

And while he has recently allowed American planes to use Incirlik air base for sorties into Syria, Mr. Erdogan’s own troops have largely turned their fire on the Syrian Kurds, whom Washington regards as its best local ally so far against the Islamic State.


Turkey has been in a struggle for decades with Kurdish separatists in Turkey, labeling them terrorists, and regards the Kurds in Syria and Iraq as sharing the same desire to break away and form a Kurdish state.
In a speech on Tuesday, Mr. Erdogan said there would have been more incidents like Tuesday’s if Turkey had not exercised such restraint.
“The reason why worse incidents have not taken place in the past regarding Syria is the coolheadedness of Turkey,” he said in speech in Ankara. “Nobody should doubt that we made our best efforts to avoid this latest incident. But everyone should respect the right of Turkey to defend its borders.”




While Mr. Hollande is pressing Mr. Obama for tougher action against the Islamic State and plans to travel to Moscow on Thursday to meet Mr. Putin, Washington-Moscow tensions, high over Russia’s annexation of Crimea, were highlighted again on Tuesday when Mr. Obama complained that Russian airstrikes against moderate opposition groups in Syria were bolstering the Assad government instead of trying to destroy the Islamic State.
But the United States and Russia have different interests in Syria, and Mr. Putin has been clear about the need to preserve the existing Syrian government, if not Mr. Assad himself as leader. Mr. Obama, like Mr. Hollande, is committed to the ouster of Mr. Assad and believes that the Syrian strongman is complicit with the Islamic State — from which his government buys considerable amounts of oil — as a means of dividing his own opposition.
In a news conference in Washington with Mr. Hollande, Mr. Obama said, “I do think that this points to an ongoing problem with the Russian operations in the sense that they are operating very close to the Turkish border and they are going after moderate opposition that are supported by not only Turkey but a wide range of countries.”
Turkey has the right to defend its territory, Mr. Obama said, but he urged both sides to talk to make sure they figure out what happened and “discourage any kind of escalation.”
Russia’s retaliation so far has been largely symbolic. Foreign Minister Sergey V. Lavrov canceled a Wednesday visit to Turkey, and a large Russian tour operator, Natalie Tours, announced it was suspending sales to Turkey. Russians accounted for 12 percent of all tourists to Turkey last year.
The two countries are also significant trade partners. But “Russia-Turkey relations will drop below zero,” Ivan Konovalov, director of the Center for Strategic Trends Studies, said on the state-run Rossiya 24 cable news channel.
Washington is not interested in getting deeper into Syria with ground troops or having a conflict with Russia. So cautious are the NATO countries about Article 5 of the NATO Treaty, which calls for mutual self-defense, that when Mr. Hollande declared “war” on the Islamic State after the Paris attacks, he invoked the European Union’s toothless Lisbon Treaty and sidestepped NATO. Mr. Hollande was also, French officials have said, eager not to offend Mr. Putin by making Syria a NATO issue.

How to Get Better Sleep: The Beginner’s Guide to Overcoming Sleep Deprivation

On February 13, 1972, Michel Siffre climbed into a cave in southwest Texas. It would be six months before he saw daylight again.
Siffre was a French scientist and a pioneer in chronobiology, which is the study of biological rhythms. The most well-known of these biological rhythms is the circadian rhythm, which controls the human sleep-wake cycle, and Siffre was on a mission to learn how, exactly, it worked.
Siffre’s life in the cave was spartan at best. He lived in a tent that sat on a small wooden platform with a bed, a table, a chair, and a phone that he could use to call his research team above ground. His underground home was equipped with a single lightbulb, which provided a soft glow to the piles of frozen food and 800 gallons of water nearby. There were no clocks or calendars, no way for him to discover what time it was or whether it was day or night. And this was how he lived, alone, for six months.
Within a few days, Siffre’s biological clock began to take over. He would later recall his experiments by writing, “My sleep was perfect! My body chose by itself when to sleep and when to eat. That’s very important. We showed that my sleep-wake cycle was not twenty-four hours, like people have on the surface of the earth, but slightly longer—about twenty-four hours and thirty minutes.” [1] On several occasions, Siffre’s body transitioned to a 48-hour sleep-wake cycle where he would stay awake naturally for 36 hours and then sleep for 12 hours. [2]
Siffre’s work, along with the experiments of a handful of other researchers, helped kickstart a scientific interest in sleep that has resulted in sleep performance centers at major universities like Harvard and the University of Pennsylvania. Given that we spend almost 1/3 of our lives sleeping, it’s hard to believe the topic has only gained a large scientific following in recent years.
In this article, I’ll share the science of sleep and how it works, discuss why many people suffer from sleep deprivation without knowing it, and offer practical tips for getting better sleep and having more energy.
Let’s get started.

Lack of Sleep: How Much Sleep Do You Need?

How much sleep do you really need? To answer that question, let’s consider an experiment conducted by researchers at the University of Pennsylvania and Washington State University.
The researchers began the experiment by gathering 48 healthy men and women who had been averaging seven to eight hours of sleep per night. Then, they split these subjects into four groups. The first group drew the short straw. They had to stay up for 3 days straight without sleeping. The second group slept for 4 hours per night. The third group slept for 6 hours per night. And the fourth group slept for 8 hours per night. In these final three groups — 4, 6, and 8 hours of sleep — the subjects were held to these sleep patterns for two weeks straight. Throughout the experiment the subjects were tested on their physical and mental performance. [3]
Here’s what happened…
The subjects who were allowed a full 8 hours of sleep displayed no cognitive decreases, attention lapses, or motor skill declines during the 14-day study. Meanwhile, the groups who received 4 hours and 6 hours of sleep steadily declined with each passing day. The four-hour group performed worst, but the six-hour group didn’t fare much better. In particular, there were two notable findings.
First, sleep debt is a cumulative issue. In the words of the researchers, sleep debt “has a neurobiological cost which accumulates over time.” After one week, 25 percent of the six-hour group was falling asleep at random times throughout the day. After two weeks, the six-hour group had performance deficits that were the same as if they had stayed up for two days straight. Let me repeat that: if you get 6 hours of sleep per night for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours straight. [4]
Second, participants didn’t notice their own performance declines. When participants graded themselves, they believed that their performance declined for a few days and then tapered off. In reality, they were continuing to get worse with each day. In other words, we are poor judges of our own performance decreases even as we are going through them. In the real world, well-lit office spaces, social conversations, caffeine, and a variety of other factors can make you feel fully awake even though your actual performance is sub-optimal. You might think that your performance is staying the same even on low amounts of sleep, but it’s not. And even if you are happy with your sleep-deprived performance levels, you’re not performing optimally.

The Cost of Sleep Deprivation

The irony of it all is that many of us are suffering from sleep deprivation so that we can work more, but the drop in performance ruins any potential benefits of working additional hours.
In the United States alone, studies have estimated that sleep deprivation is costing businesses over $100 BILLION each year in lost efficiency and performance. [5] As Gregory Belenky, Director of the Sleep and Performance Research Center at Washington State University, puts it: “Unless you’re doing work that doesn’t require much thought, you are trading time awake at the expense of performance.”
And this brings us to the important question: At what point does sleep debt start accumulating? When do performance declines start adding up? According to a wide range of studies, the tipping point is usually around the 7 or 7.5 hour mark. Generally speaking, experts agree that 95 percent of adults need to sleep 7 to 9 hours each night to function optimally. [6]
Here’s another way to say it: 95 percent of adults who get less than 7 hours of sleep on a routine basis will experience decreased mental and physical performance. According to Harvard Medical School, “The average length of time Americans spend sleeping has dropped from about nine hours a night in 1910 to about seven hours today.” And according to Dr. Lawrence Epstein at Harvard Medical School, 20 percent of Americans (1 in 5) get less than six hours of sleep per night.
Most adults should be aiming for eight hours per night. Children, teenagers, and older adults typically need even more.

How Sleep Works: The Sleep-Wake Cycle

The quality of your sleep is determined by a process called the sleep-wake cycle.
There are two important parts of the sleep-wake cycle:
  1. Slow wave sleep (also known as deep sleep)
  2. REM sleep (REM stands for Rapid Eye Movement)
During slow wave sleep the body relaxes, breathing becomes more regular, blood pressure falls, and the brain becomes less responsive to external stimuli, which makes it more difficult to wake up. This phase is critical for renewal and repair of the body. During slow wave sleep, the pituitary gland releases growth hormone, which stimulates tissue growth and muscle repair. Researchers also believe that the body’s immune system is repaired during this stage. Slow wave sleep is particularly critical if you’re an athlete. You’ll often hear about professional athletes like Roger Federer or LeBron James sleeping 11 or 12 hours per night. [7]
As one example of the impact of sleep on physical performance, consider a study researchers conducted on the Stanford basketball players. During this study, the players slept for at least ten hours per night (compared to their typical eight hours). During five weeks of extended sleep, the researchers measured the basketball players accuracy and speed compared to their previous levels. Free throw shooting percentage increased by 9 percent. Three point shooting percentage increased by 9.2 percent. And the players were 0.6 seconds faster when sprinting 80 meters. If you place heavy physical demands on your body, slow wave sleep is what helps you recover. [8]
REM sleep is to the mind what slow wave sleep is to the body. The brain is relatively quiet during most sleep phases, but during REM your brain comes to life. REM sleep is when your brain dreams and re-organizes information. During this phase your brain clears out irrelevant information, boosts your memory by connecting the experiences of the last 24 hours to your previous experiences, and facilitates learning and neural growth. Your body temperature rises, your blood pressure increases, and your heart rate speeds up. Despite all of this activity, your body hardly moves. Typically, the REM phase occurs in short bursts about 3 to 5 times per night.
Without the slow wave sleep and REM sleep phases, the body literally starts to die. If you starve yourself of sleep, you can’t recover physically, your immune system weakens, and your brain becomes foggy. Or, as the researchers put it, sleep deprived individuals experience increased risk of viral infections, weight gain, diabetes, high blood pressure, heart disease, mental illness, and mortality.
To summarize: slow wave sleep helps you recover physically while REM sleep helps you recover mentally. The amount of time you spend in these phases tends to decrease with age, which means the quality of your sleep and your body’s ability to recover also decrease with age.

Age-Related Sleep Changes

According to Harvard Medical School researchers, “As people age, it takes longer to fall asleep, a phenomenon called increased sleep latency. And sleep efficiency–the percentage of time spent asleep while in bed–decreases as well.”
sleep cycle changes and age
Based on my calculations of the above data, the average 80-year-old gets a whopping 62 percent less slow wave sleep than the average 20-year-old (20 percent of the average sleep cycle versus 7.5 percent). There are many factors that impact the aging of body tissues and cells, but it stands to reason that if your body gets less slow wave sleep to restore itself each night, then the aging process will accelerate as a result.
In other words, it seems reasonable to say that getting good sleep is one of your best defenses against aging quickly.

How to Recover When You Don’t Get Enough Sleep

At any age, most adults need seven and a half to eight hours of sleep to function at their best. Since older people often have trouble attaining this much sleep at night, they frequently supplement nighttime sleep with daytime naps. This can be a successful strategy for accumulating sufficient total sleep over a 24-hour period. However, if you find that you need a nap, it’s best to take one midday nap, rather than several brief ones scattered throughout the day and evening.”
— Harvard Medical School [9]
As it turns out, the body is incredibly adept at making up for a short-term lack of sleep. In fact, even if you got a brutal 2 or 4 hours of sleep last night, your body can usually recover fully if you get a solid 9 or 10 hours of sleep tonight. Your body will simply spend more time in REM and slow wave sleep cycles the second night to make up for the first. In other words, the two main sleep cycles are largely influenced by the amount and type of sleep you had during the previous night.
There is no need to worry about optimizing how much REM or slow wave sleep you get. Your body is smarter than you are and because it makes adjustments based on previous sleep cycles, you can’t really force yourself to get more REM sleep, for example, during a particular sleep session. All you can do is make sure you get enough sleep and then let your body do the rest. This is particularly important as you age because the percentage of time spent in REM and slow wave sleep decreases as you get older. As an example, a 60-year-old may need to sleep for 10 hours to get the same about of REM sleep that a 20-year-old can get in 7 hours. To put it simply: there is no substitute for sleeping.
There is a limit on this recovery process, of course. Your body will do the best it can, but it will never be able to turn a deficit into a surplus. If you want to recover from a night of little sleep, you need to follow it with more sleep than usual.

The Circadian Rhythm

What is your sleep-wake cycle dictated by?
Answer: the circadian rhythm. The circadian rhythm is a biological cycle of different processes that happen over a time span of about 24 hours.
circadian rhythm
Here are some key points in the typical 24-hour cycle:
  • 6 A.M. Cortisol levels increase to wake your brain and body
  • 7 A.M. Melatonin production stops
  • 9 A.M. Sex hormone production peaks
  • 10 A.M. Mental alertness levels peak
  • 2:30 P.M. Best motor coordination
  • 3:30 P.M. Fastest reaction time
  • 5 P.M. Greatest cardiovascular efficiency and muscle strength
  • 7 P.M. Highest blood pressure and body temperature
  • 9 P.M. Melatonin production begins to prepare the body for sleep
  • 10 P.M. Bowel movements suppressed as the body quiets down
  • 2 A.M. Deepest sleep
  • 4 A.M. Lowest body temperature
Obviously, these times are not exact and merely display the general pattern of the circadian rhythm. The exact times of your circadian rhythm will vary based on daylight, your habits, and other factors.
The circadian rhythm is impacted by three main factors: light, time, and melatonin.
Light. Light probably the most significant pace setter of the circadian rhythm. Staring into a bright light for 30 minutes or so can often reset your circadian rhythm regardless of what time of day it is. More commonly, the rising of the sun and light striking your eyes triggers the transition to a new cycle.
Time. The time of day, your daily schedule, and the order in which you perform tasks can all impact your sleep-wake cycle.
Melatonin. This is the hormone that causes drowsiness and controls body temperature. Melatonin is produced in a predictable daily rhythm, increasing after dark and decreasing before dawn. Researchers believe that the melatonin production cycle help keep the sleep-wake cycle on track.

How to Sleep Better

Now that we understand how sleep works, let’s talk about some practical strategies for getting better sleep.
Avoid caffeine. If you’re having trouble falling asleep, eliminating caffeine from your diet is a quick win. If you can’t go without your morning cup of coffee, then a good rule of thumb to keep in mind is “No coffee after noon.” This gives caffeine enough time to wear off before bed time.
Stop smoking or chewing tobacco. Tobacco use has been linked to a long line of health issues and poor sleep is another one on the list. I don’t have any personal experience with tobacco use, but I have heard from friends who have quit successfully that Allen Carr’s Easy Way to Stop Smoking book is the best resource on the topic.
Use the bedroom for sleep and sex only. Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool, and quiet. Don’t make your bedroom a multi-purpose room. Eliminate TVs, laptops, electronics, and clutter. These are simple ways to improve the choice architecture of your bedroom, so that sleep is easier and distraction is harder. When you go to the bedroom, go there to sleep.

Natural Sleep Aids

Exercise. There are too many benefits to exercise to list them all here. When it comes to sleep, exercise will make it easier for your brain and body to power down at night. Furthermore, obesity can wreck havoc on your sleep patterns. The role of exercise only becomes more important with age. Fit middle-aged adults sleep significantly better than their overweight peers. One caveat: avoid exercising two to three hours before bedtime as the mental and physical stimulation can leave your nervous system feeling wired and make it difficult to calm down at night.
Temperature. Most people sleep best in a cool room. The ideal range is usually between 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius).
Sound. A quiet space is key for good sleep. If peace and quiet is hard to come by, try controlling the bedroom noise by creating “white noise” with a fan. Or, use ear plugs (here’s a good pair).
Alcohol. This one is a slippery slope. It is true that having a drink before bed — a “night cap” — often does help people fall asleep. However, while it makes it easier to fall asleep, it actually reduces the quality of your sleep and delays the REM cycle. So you fall asleep faster, but it’s possible that you’ll wake up without feeling rested. It’s probably best to improve your sleep through other methods before resorting to alcohol to do the job.

How to Go to Sleep

Stick to a regular schedule. The body loves ritual. The entire circadian rhythm we laid out earlier is one big, daily routine. Go to bed and wake up around the same time each day.
Develop a “power down” ritual before bed. The light from computer screens, televisions, and phones can hinder the production of melatonin, which means your body isn’t preparing the hormones it needs to enter the sleep phase. Specifically, it is the blue wavelength of light that seems to decrease melatonin production. Developing a “power down” routine where you shut off all electronics an hour or two before sleep can be a big help. Additionally, working late at night can keep your mind racing and your stress levels high, which also prevents the body from calming down for sleep. Turn off the screens and read a book instead. It’s the perfect way to learn something useful and power down before bed. (Another option is to download an app called f.lux, which reduces the brightness of your screen closer to bedtime.)
Use relaxation techniques. Researchers believe that at least 50 percent of insomnia cases are emotion or stress related. Find outlets to reduce your stress and you’ll often find that better sleep comes as a result. Proven methods include daily journaling, deep breathing exercises, meditation, exercise, and keeping a gratitude journal (write down something you are thankful for each day).
Use strategic naps. Generally speaking, one nap in the early afternoon is the best way to adding napping to your sleep cycle. This is particularly useful if you aren’t getting enough sleep each night as your body may be able to make up the deficit during your nap.

How to Have More Energy in the Morning

The best way to have more energy is to get enough sleep, but you can also…
Drink a large glass of water in the morning. Your body just went 6 to 8 hours without any liquid. If you are feeling lethargic and groggy in the morning, you may often be slightly dehydrated. The first thing I do when I wake up is drink a large, cold glass of water.
Start the day in the sunlight. Sunshine is the new coffee. Getting sunlight in your morning routine is critical for establishing your circadian rhythm and waking your brain and body for the day. This is why, in the words of my friend Ben Greenfield, “You may find you need none or very little coffee in the summer or in times of high sun exposure, but you’re a complete monster if you don’t get your morning cup of coffee in the grey winter months.” [10]

Final Thoughts on Sleep

Cumulative sleep debt is robbing companies of billions of dollars in revenue. It’s robbing individuals of shaper mental performance. It’s preventing athletes from performing at their best. And it’s a barrier between you and optimal performance.
The answer is simple, but remarkably underrated in our productivity-obsessed culture: get more sleep.
The ideas in this article offer a variety approaches on how to get better sleep. If you’re looking for more practical strategies on how to create better sleep habits (or better habits in general), then read my free 46-page guide called Transform Your Habits or browse my other articles on behavior change and habit formation here.
You owe it to yourself to develop better sleep habits. Your body and mind will thank you for it.
Sources
  1. Caveman: An Interview with Michel Siffre
  2. Siffre, Michel. “Six Months Alone in a Cave,” National Geographic (March 1975), 426-435.
  3. The cumulative cost of additional wakefulness
  4. How Little Sleep Can You Get Away With?
  5. Functional and Economic Impact of Sleep Loss and Sleep-Related Disorders
  6. The remaining 5 percent are due to genetic variations that allow them to perform optimally on less sleep. Obviously, it is unlikely that you or I have been dealt such a favorable genetic hand.
  7. Don’t you find it interesting that many of the best athletes in the world sleep at least 10 hours per night? Wouldn’t you assume that if anyone had access to the latest biohacking technology and advanced sleeping tactics, it would be the world’s greatest athletes? If there was any group of people who could afford the research and money to purchase the best ways to hack their sleep and get more done in less time, it would be this group. They could use this time for increased training, additional practice, and so on. And yet, sleeping more is what provides them greater value. I mention this because it can be easy for us to look for a quick fix, a “biohack” that allows us to somehow master the puzzle of sleep and get more done. But when you look at the world’s greatest performers you see that the answer is very simple: sleep more.
  8. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players
  9. Improving Sleep: A guide to a good night’s rest, a Harvard Medical School publication
  10. The Last Resource You’ll Ever Need To Get Better Sleep, Eliminate Insomnia, Beat Jet Lag and Master The Nap by Ben Greenfield