Fitbit Update: 9/30. We're aware of an issue where your time asleep is being miscalculated. You might have noticed your sleep duration has increased and time awake/restless are being included in the time asleep calculation. In addition, some of you might have seen sleep duration had increased, but now it has changed back to the previous ...INTRODUCTION. Sleep is vital for health and well-being in children, adolescents, and adults. 1–3 Healthy sleep is important for cognitive functioning, mood, mental health, and cardiovascular, cerebrovascular, and metabolic health. 4 Adequate quantity and quality of sleep also play a role in reducing the risk of accidents and injuries …Many people struggle to get quality sleep during the summer months. As the temperatures outside rise, so do temperatures inside, and that makes sleeping at night very uncomfortable... How to Calculate Your Sleep Numbers: Sleep Duration: Your “total sleep time.” Minutes between falling asleep (Q3) and final awakening (Q6). Ex. 12:30 am to 8:00 am = 450 min. Subtract nighttime awakenings (Q5). Ex. 450 min – 80 min = 370 min. Sleep Duration = 370 min (6 h 10 min) Sleep Efficiency: How much you slept compared to time in ... Sleep efficiency, the total number of minutes you slept divided by the total amount of time you were recorded sleeping.The higher the sleep efficiency, the higher the percentage of sleep time versus awake time. Some reports also add up the amount of time a person is awake, as well as how much REM sleep and stage 1, 2, 3, and 4 sleep they get.; Apnea Hypopnea …Results: Sleep disturbances were found to be a significant independent predictor of academic problems; on average, each additional day per week that a student experienced sleep problems raised the probability of dropping a course by 10% and lowered the cumulative GPA by 0.02. 333 22,163 or 100 Sleeps at Sleep Score with Sleep EXP Bonus.-00:02:56. Level Range. Lv. 5 01:12:44 ... Based on this calculator made by Tessa from a Forum in the ... This tutorial will take you through the steps to capture bed and wake times and calculate sleep duration. Note that bed and wake times will be recorded to the nearest 15 minute interval. Outcomes. Use time fields to capture bed and wake times. Use time difference calculations and simple calculations to calculate sleep duration.The following steps outline how to calculate the Sleep Efficiency. First, determine the total time asleep (hrs). Next, determine the total time spent in bed (hrs). Next, gather the formula from above = SE = …In total, 34 healthy young adults (22 women; 28.1 ± 3.9 years, mean ± SD) were tested on three consecutive nights (including a disrupted sleep condition) in a sleep laboratory with PSG, along with actigraphy (Philips Respironics Actiwatch 2) and a subset of consumer sleep-tracking devices.Altogether, four wearable (Fatigue Science Readiband, …Having a high-quality mattress is essential if you want to get a good night’s sleep. It ensures you’re suitably comfortable and well-supported, making it easier to fall asleep — an...Calculating sleep cycles (Image credit: Getty) The simplest way to calculate your sleep cycle is to determine the total sleep time that is appropriate for you, explains the sleep expert.We recommend at least 7 days (i.e. seven 24-h periods) of actigraphy data in order to compute a stable measure of daily variability of a sleep parameter. For example, intraindividual variability in sleep duration can be estimated by calculating the standard deviation of sleep minutes ( S M I N ) across the sampling days as follows:Total Time Awake Add the numbers above in this column (minutes) C. Total Sleep Time A minus B (minutes) D. Sleep Efficiency C/A x 100%. My sleep efficiency is %. † For example, if you were in bed for 8 hours and 20 minutes, this is the same as 8 … Use our sleep cycle calculator to estimate the best time for you to wake up and go to bed. You will be given multiple results based on your age as well as your goal wake time or bedtime. The results are broken down to optimize your REM and non-REM sleep cycles. Your need for sleep changes with age. Giraffes get very little sleep because they must remain alert for attacks from predators, according to Live Science. They usually sleep for five minutes at a time and get 30 minute...The important details to note when calculating your sleep include: your wakeup time; whether you were able to complete five to six sleep cycles, or whether they were interrupted (each take about ...The Harvard School of Public Health recommends adding one to two hours of sleep each night to make up for a short-term debt. Add two extra hours each night over the weekend and an extra hour each night during the week until you’re caught up. This can work well for the five to ten-hour sleep debt mentioned above.Possible Solution. 1. You have the sleep insight option turned on. Turn off the option to receive sleep insights from the Fitbit companion app. 2. The optical heart rate monitor is off. You should turn on the heart rate sensor on your Fitbit device. 3. Fitbit app is outdated.Our model suggests that persons sleeping 5 and 7 hours over-reported, on average, by 1.3 and 0.3 hours respectively. Overall, there was a correlation of 0.45 between reported and measured sleep duration. The extent of overestimation, calibration and correlation varied by personal and sleep characteristics.Jul 13, 2020 · The important details to note when calculating your sleep include: your wakeup time; whether you were able to complete five to six sleep cycles, or whether they were interrupted (each take about ... This tutorial will take you through the steps to capture bed and wake times and calculate sleep duration. Note that bed and wake times will be recorded to the nearest 15 minute interval. Outcomes. Use time fields to capture bed and wake times. Use time difference calculations and simple calculations to calculate sleep duration.As you keep using Pillow, sleep quality is adapted to your personal sleep patterns and your readings will become more accurate. Overall quality on average ...Sep 10, 2021 · Studies have shown that humans need 6.5 and 8 hours of sleep to avoid detrimental effects on daytime function (again, an average). Let's say that you calculate that you need 9 hours of sleep. Every night that you get 7 hours of sleep, you will be sleep deprived by 2 hours. It is easy to understand how important it is to determine your own need. The Sleep Debt Calculator is all about sleep deficit – or the aggregate effects of not getting enough rest. The way we calculate sleep debt is by subtracting the amount of sleep we realistically get from the sleep we should get. While acute sleep debt can mostly be erased by a good 8 hours of Zzz’s, a chronic sleep deficit may take a bit ...Getting a good night’s sleep is crucial for our overall health and well-being. While many factors contribute to a restful sleep, one important aspect that often gets overlooked is ...4 days ago · While sleeping, our brains go through several sleep cycles. An average person needs 5-6 cycles to feel fully regenerated in the morning. One sleep cycle lasts around 90 minutes and consists of 4 (sometimes 5) stages: the first three stages are non-REM stages, where stage 1 and 2 are known as light sleep stages, stage 3 (or 3 and 4) is the deep sleep stage, and the last one is REM (rapid eye ... Mar 18, 2024 · A sleep calculator is a formula that you can use to plan for the quantity of sleep you want to get. The only information you need is your wake-up time. Here’s how it works: The average sleep cycle is 90 minutes long. A typical night of sleep includes 5 full sleep cycles. 90 x 5 = 450 minutes, or 7.5 hours. Starting at your wake time, work ... Jul 31, 2023 · The following steps outline how to calculate the Sleep Efficiency. First, determine the total time asleep (hrs). Next, determine the total time spent in bed (hrs). Next, gather the formula from above = SE = TS / TB * 100. Finally, calculate the Sleep Efficiency. This health tool records the number of apnea and hypopnea episodes per hour of sleep supervision and analyses each number in order to estimate the degree of respiratory severity. This apnea hypopnea index (AHI) calculator uses 4 categories of severity as follows: None/Minimal: AHI 0 – 4 per hour; Mild: AHI 5 – 14 per hour;The study examined sleep stage measurement and accuracy in measuring sleep efficiency and latency. The results were interesting. The study had 75 participants and was conducted independently in ...Sleep Calculator: What Time Should I Go To Bed? Using the sleep calculator, you can easily tell it when you want to wake up and it will show you a variety …The Sleep Calculator is a free online tool that helps you determine your optimal sleep schedule based on your individual sleep needs. To use the Sleep Calculator, simply …This sleep calculator is designed to help you wake up during Stage 1, which is where your lightest rest occurs. There are three ways to use this calculator to generate your custom …Despite being used commonly in sleep medicine, the term “sleep quality” has not been rigorously defined. The purpose of this article is to consider objective measures of the subjective “sleep quality” experience. In order to do so, it was necessary to choose a definition of “sleep quality” as a basis for discussion. We have chosen to employ the simple Likert-style rating of (the ...Irregular sleep schedule: Going to bed and waking up at the same time each day can improve sleep. Sleeping environment: The bedroom should be quiet and dark without excessive lights. Blue light from electronics such as TVs, computers, and phones enhances alertness and should be avoided some hours before bedtime.Who wants to sleep on scratchy, itchy sheets? Not you. The best bed sheets are soft and comfortable as well as breathable. You don’t want to wake up in the middle of the night cove...Sleep Calculator: What Time Should I Go To Bed? Using the sleep calculator, you can easily tell it when you want to wake up and it will show you a variety …The study examined sleep stage measurement and accuracy in measuring sleep efficiency and latency. The results were interesting. The study had 75 participants and was conducted independently in ...Sleep time Calculator. YOU SHOULD GO TO BED AT. 10:15 PM. 9 hrs of sleep, 6 sleep cycles. 11:45 PM. 7.5 hrs of sleep, 5 sleep cycles. 01:15 AM. 6 hrs of sleep, 4 sleep …This study is a clinical validation study for measuring the sleep stages and presence of obstructive events using a wearable vest multi-sensor system, SensEcho, which compared the data to simultaneously obtained PSG information. In the present study, specific variations in the accuracy, sensitivity, and specificity values were characterized.The calculator is a screening tool for OSA (Obstructive Sleep Apnea). The calculator takes less than 1 minute to complete and combines self-reported apnea symptoms and age, sex, and body mass index (BMI). The self-reported sleep apnea symptoms they experienced during the last month include: loud snoring. snorting or …Possible Solution. 1. You have the sleep insight option turned on. Turn off the option to receive sleep insights from the Fitbit companion app. 2. The optical heart rate monitor is off. You should turn on the heart rate sensor on your Fitbit device. 3. Fitbit app is outdated.Use our sleep cycle calculator to estimate the best time for you to wake up and go to bed. You will be given multiple results based on your age as well as your goal wake time or bedtime. The results are broken down to … How do you calculate Wake before sleep (this is the same as sleep latency) (WBSO)? Total minutes scored W from "lights out" to the first epoch scored as asleep. First epoch scored asleep - "lights out" epoch / 2 Sleep is more than the sum of hours slept. This popular biological phenomenon is actually a complex process that relies on several factors when, combined together, account for your quality of sleep. We call this your Sleep Score which is a number rated out of 100. Potential scores include 75+ high, 50 – 75 medium, and 49 or below as …As anticipated, sleep deprivation severely affected performance and mood, and caffeine improvement on performance was particularly pronounced on vigilance, reaction time, and alertness, with lesser effects on acquisition, fatigue, and sleepiness. Marksmanship, which requires fine motor coordination, was not affected by caffeine.On the other hand, more evidence is needed investigating sleep in adolescents using polysomnography (i.e., the current gold standard for measuring sleep, which measures physiologic parameters of ...In this chapter, we introduce the method by which we measure and quantify sleep in Drosophila melanogaster Drosophila melanogaster. Drosophila is a powerful genetic model system that has been instrumental in contributing to our understanding of numerous biological processes including development, immunity, the circadian clock, and, more recently, sleep at the molecular and …We compared our two-stage findings from the proposed sensor system and the ActiWatch to that of five previous studies using wireless, wearable sensors to automatically detect sleep and wake (Table ...Step 1: Open Settings on your Apple Watch and scroll to Sleep. Step 2: Enable the Sleep Tracking toggle. Next, enable sleep tracking in the Watch app. Step 1: Open the Watch app on your iPhone ...The Oura Ring’s sleep tracking wasn’t significantly more or less accurate compared with our top app picks (66% agreement with PSG versus 73% agreement with PSG for SleepScore). But the heart ...Apr 17, 2021 · These metrics can also be more readily applied to data other than sleep; for example, calculating CPD when the timing but not duration of events is known, such as repeated cognitive performance, fatigue ratings, or caloric intake diaries . Studies using daily-value metrics need to make a priori assumptions about where variability is expected or ... Mar 18, 2024 · A sleep calculator is a formula that you can use to plan for the quantity of sleep you want to get. The only information you need is your wake-up time. Here’s how it works: The average sleep cycle is 90 minutes long. A typical night of sleep includes 5 full sleep cycles. 90 x 5 = 450 minutes, or 7.5 hours. Starting at your wake time, work ... Sleep Calculator: Your Shortcut to Active Mornings. To wake up refreshed, you need to sleep an ideal amount of sleep cycles and turn off your alarm at the right stage of sleep. Sleep Cycle Calculator does the math for you, and lets you know the perfect times to set your alarm on in order to wake up energized. To calculate your ideal bedtime based on sleep cycles using a sleep calculator, you will need to understand the concept of sleep cycles and their average duration. A sleep cycle typically lasts about 90 minutes and includes different stages of sleep, such as light sleep, deep sleep, and REM (rapid eye movement) sleep. The Pittsburgh Sleep Quality Index 6 (PSQI) is a method of measuring sleep quality and patterns by evaluating seven different components: Subjective sleep quality. Sleep latency (the time it takes to …28 Oct 2020 ... Frequent wakefulness at night can disrupt your sleep cycle and reduce your sleep ... calculate it: First find your actual ... asleep after waking up ...A sleep calculator can help determine the amount of sleep needed for an individual by considering variables such as sleep cycle, age, and lifestyle habits. Fortunately for us all, …Giraffes get very little sleep because they must remain alert for attacks from predators, according to Live Science. They usually sleep for five minutes at a time and get 30 minute...Sleep quality is the measurement of how well you’re sleeping—in other words, whether your sleep is restful and restorative. It differs from sleep satisfaction, which refers to a more subjective judgment of how you feel about the sleep you are getting. Sleep quality is more complicated to measure than sleep quantity, but it’s not entirely ...One easy way to estimate your sleep is to use the Fitbit Sleep Score, which uses your heart rate data and the time you spend restless or awake. All this data is used to calculate an overall sleep score, the sum of the individual scores from the different components of sleep, including duration, quality, and restoration. The score adds up to 100.4.During the past month, how often have you had trouble sleeping because you cannot get to sleep within 30 minutes?EnsoSleep produces an accurate total sleep time (TST) for HSAT devices that do not calculate a measurement of sleep time.Using the sleep cycle calculator. In this section, we’ll show you how to calculate the best time to sleep and wake up using the sleep cycle calculator: First, in …Apr 7, 2006 · British Airways suggests that you can figure out if you're hurting your productivity by calculating your sleep debt. Less sleep = less productivity. Time zone changes, internal body clock ... 22 Nov 2019 ... Sleep guidelines · Birth to 3 months: 14 to 17 hours · 4 to 11 months: 12 to 15 hours · 1 to 2 years: 11 to 14 hours · 3 to 5 years: 10 ...Using PSG scoring rules, five stages are defined: awake, REM, and three types of non-REM sleep.4 The non-REM stages include stage N1 (light or transitional sleep), stage N2 (the majority of non-REM sleep), and stage N3 (deep or slow-wave sleep). REM sleep is distinct from non-REM sleep in three main ways: the namesake rapid eye movements ...The important details to note when calculating your sleep include: your wakeup time; whether you were able to complete five to six sleep cycles, or whether they were interrupted (each take about ...Sleep disturbances play an important role in everyday affect and vice versa. However, the causal day-to-day interaction between sleep and mood has not been thoroughly explored, partly because of the lack of daily assessment data. Mobile phones enable us to collect ecological momentary assessment data on a daily basis in a noninvasive manner.28 Oct 2020 ... Frequent wakefulness at night can disrupt your sleep cycle and reduce your sleep ... calculate it: First find your actual ... asleep after waking up ...4 days ago · To calculate the CPAP AHI score, we need to use the equation for the number of AHI events per hour as featured in Omni's AHI calculator: AHI = ( (apnea episodes + hypopnea episodes) / sleep time) × 60. Where sleep time is given is minutes. 😴. Limitations of Sleep Efficiency Calculation Accuracy. Sleep Interruptions: Factors like waking up during the night can impact accuracy. Subjectivity: Self-assessment may not provide a true reflection of sleep quality. Device Dependence: Sleep monitor-based methods rely on the use of tracking devices. Alternative Methods for Measuring Sleep ... With an ever-increasing number of studies finding a direct connection How does the tracker calculate my pet's activity? What is the Wellness Score? ... How can I make sure the Activity Goal is right for my pet? Articles in this ...Sep 30, 2019 · Fitbit Update: 9/30. We're aware of an issue where your time asleep is being miscalculated. You might have noticed your sleep duration has increased and time awake/restless are being included in the time asleep calculation. In addition, some of you might have seen sleep duration had increased, but now it has changed back to the previous ... In this chapter, we introduce the method by which we measure and quantify sleep in Drosophila melanogaster Drosophila melanogaster. Drosophila is a powerful genetic model system that has been instrumental in contributing to our understanding of numerous biological processes including development, immunity, the circadian clock, and, more recently, sleep at the molecular and …Feb 22, 2024 · Sleep debt is calculated by subtracting the amount of sleep you’ve had recently from the amount of sleep you need. If you’ve had less sleep than you need, you’ll have sleep debt. At RISE, we calculate your sleep debt over the past 14 nights. But we don’t just add up the hours of sleep you’ve lost. Mallinson's Woodland Retreat is a nature lodging just outside Exeter, UK, with treehouse accommodations that let you sleep in the trees. Escaping to the woods might sound like a cr...Thank you for reaching out. I can certainly understand your frustration with the sleep not tracking accurately on your watch. This article provides steps for using the sleep tracking feature, as well as additional tips. Monitor your sleep with the Galaxy Watch4, Watch5, and Watch 6 and Samsung Health (The steps will be similar for all …Background: It has become possible for the new generation of consumer wristbands to classify sleep stages based on multisensory data. Several studies have validated the accuracy of one of the latest models, that is, Fitbit Charge 2, in measuring polysomnographic parameters, including total sleep time, wake time, sleep efficiency (SE), and the ratio of each sleep stage.This health tool records the number of apnea and hypopnea episodes per hour of sleep supervision and analyses each number in order to estimate the degree of respiratory severity. This apnea hypopnea index (AHI) calculator uses 4 categories of severity as follows: None/Minimal: AHI 0 – 4 per hour; Mild: AHI 5 – 14 per hour;When it comes to getting a good night’s sleep, choosing the right mattress is crucial. With the convenience of online shopping, you can now easily buy a Sleepwell mattress from the...As opposed to obstructive sleep apnea (OSA), central sleep apnea is characterized by repetitive cessation of ventilation during sleep resulting from lack of ventilatory effort or drive to breathe. Whereas OSA is extremely common in the adult population, central sleep apnea (CSA) affects less than 10% of patients referred to sleep laboratories.Mallinson's Woodland Retreat is a nature lodging just outside Exeter, UK, with treehouse accommodations that let you sleep in the trees. Escaping to the woods might sound like a cr...putrbug ... Customer support suggested I change the sensitivity. Also, make sure the Fitbit is tight to my arm two fingers below my wrist so it can pick up the ...Activity and Sleep auto-detection are features in the WHOOP app that streamline tracking without manual inputs. Activity Auto-Detection identifies elevated heart rate and increased movement, logging them as Activities. This eliminates the need to start/stop or manually add activities. Sleep Auto-Detection detects sleep onset and wake …Sleep Calculator: Get the Hours Needed To Wake Up Refreshed. Work out how much sleep you need and how much you really get each night with the RISE app. … To calculate your ideal bedtime based on sleep cycles using a sleep calculator, you will need to understand the concept of sleep cycles and their average duration. A sleep cycle typically lasts about 90 minutes and includes different stages of sleep, such as light sleep, deep sleep, and REM (rapid eye movement) sleep. Sleep debt is the amount of sleep you’ve missed out on recently. It’s compared to how much sleep you need, and at RISE, we measure it over 14 nights. The RISE app tells you how much sleep debt you have and automatically keeps track of it as you pay it back. No one likes debt, whether that’s money or sleep.On the other hand, more evidence is needed investigating sleep in adolescents using polysomnography (i.e., the current gold standard for measuring sleep, which measures physiologic parameters of ...Step 1: Open Settings on your Apple Watch and scroll to Sleep. Step 2: Enable the Sleep Tracking toggle. Next, enable sleep tracking in the Watch app. Step 1: Open the Watch app on your iPhone ...
22 Nov 2019 ... Sleep guidelines · Birth to 3 months: 14 to 17 hours · 4 to 11 months: 12 to 15 hours · 1 to 2 years: 11 to 14 hours · 3 to 5 years: 10 .... Nblink fitness
When it comes to getting a good night’s sleep, choosing the right mattress is crucial. With the convenience of online shopping, you can now easily buy a Sleepwell mattress from the...Giraffes get very little sleep because they must remain alert for attacks from predators, according to Live Science. They usually sleep for five minutes at a time and get 30 minute...Calculating Sleep Apnea Onset. I was pleasantly surprised to discover that a team of researchers, led by Michelle Olaithe, PhD, MClinPsych, an associate research fellow at the University of Western Australia and the clinical director and Health-Bright clinical psychologist at someone.health, ...To calculate your sleep debt, first, pinpoint the exact number of hours you need per night to feel rested within the seven to nine-hour range. In this example, we’ll use eight hours. For each day of the week, document how many hours of rest you got each night from Sunday through Saturday. An example might be seven hours of sleep on Sunday ...ABSTRACT. Objectives: This study compared subjective (questionnaire) and objective (actigraphy) sleep assessments, and examined agreement between these methods, in vulnerable older adults participating in a Veterans Administration Adult Day Health Care (ADHC) program.. Methods: 59 ADHC participants (95% male, mean age = …We refer to this denominator as the duration of the sleep episode (DSE). DSE can be operationally defined as the sum of: sleep onset la-tency (SOL) + total sleep time (TST) + time awake after sleep onset but before final awakening (WASO) + time attempting to sleep after the final awakening (TASAFA). Sleep efficiency would therefore equal the ...To calculate your ideal bedtime based on sleep cycles using a sleep calculator, you will need to understand the concept of sleep cycles and their average duration. A sleep cycle typically lasts about 90 minutes and includes different stages of sleep, such as light sleep, deep sleep, and REM (rapid eye movement) sleep.Hey So Im making a log to keep track of things, and I want to calculate my sleep, but I don't want to have to write the date each time, Went to Sleep: 23:00 Woke Up: , 09:00 So I just want to go down and write the times but if I do that the date for the second time is assumed as the same day not the next day. Then when I go to calculate my total …4 days ago · To calculate the CPAP AHI score, we need to use the equation for the number of AHI events per hour as featured in Omni's AHI calculator: AHI = ( (apnea episodes + hypopnea episodes) / sleep time) × 60. Where sleep time is given is minutes. 😴. The actigraphic estimate of nighttime sleep duration was, on average, 413.63 minutes ( SD =82.39); within-person, self-reports of nighttime sleep duration were on average 79.34 minutes longer than objectively measured sleep. There were significant between- as well as within-person associations of daily actigraph-measured and self-reported ... If you’re aiming for 7 to 9 hours of sleep each night, a sleep calculator (like the one above) can help you figure out what time to go to bed based on your wake-up time. Ideally, you’ll want ... Background: It has become possible for the new generation of consumer wristbands to classify sleep stages based on multisensory data. Several studies have validated the accuracy of one of the latest models, that is, Fitbit Charge 2, in measuring polysomnographic parameters, including total sleep time, wake time, sleep efficiency (SE), and the ratio of each sleep stage.INTRODUCTION. Quality of sleep is one of the five factors considered relevant for the assessment of healthy sleep, understood as a multidimensional pattern of sleep-wake adapted to individual, social and environmental demands and that provides physical and mental well-being 1.As a basic human necessity, sleep is one of the most …Sep 24, 2020 · The average person burns 68-91 calories per hour of sleep. An entire 8 hours of sleep will burn 544-725 calories. Sleep is the only activity that burns fewer calories than sitting at room temperature not actively digesting food. It is the lowest caloric burning activity. This tutorial will take you through the steps to capture bed and wake times and calculate sleep duration. Note that bed and wake times will be recorded to the nearest 15 minute interval. Outcomes. Use time fields to capture bed and wake times. Use time difference calculations and simple calculations to calculate sleep duration.sleep window will be restricted to a fixed time for each week. 1) Using your sleep diary, calculate the average number of hours of sleep per night for the previous week. This duration should represent your initial sleep window. 2) Once the initial sleep window is set, select the time you wish to go to bed and to arise in the morning.For simulations that varied sleep duration, the three metrics were calculated using daily sleep durations (CPD calculating deviations from average sleep duration and from previous sleep duration). For sleep–wake patterns with naps (Scenario 3), variants of StDev and CPD were calculated using both midpoints of main sleep episodes ...Apr 21, 2022 · You may need eight hours but get only seven, or even less. To calculate your sleep debt, add up the number of sleep hours lost every week. This number represents the total hours you need to add to the time you spend sleeping each week. Use the Sleepopolis Sleep Debt Calculator to find out how much sleep debt you have accumulated and how to get ... .