scientists Sendhil Mullainathan and Eldar Shafir call this “the bandwidthtax.” “Being poor,” they write, “reduces a person’s cognitive capacity morethan going a full night without sleep.” When we are preoccupied bypoverty, “we have less mind to give to the rest of life.” Poverty does not justdeprive people of security and comfort; it siphons off their brainpower, too.

Bloomington

In one study led by researchers at The University of Oxford, participants with insomnia were divided into two groups and given fake or "sham" feedback on their sleep.One group was told they had a "positive" night's sleep, the other a "negative" night's sleep, and were then asked to rate their mood and sleepiness.Those who were given a fake "negative" score, rated themselves as much sleepier, and their mood significantly worse than those who were given a fake "positive" score, and vice versa.

mindful of your alcohol and caffeine

Walk It Out

temperature

second piece of advice is darkness

sleep maintenance insomnia

regularity

five things that you can start doing tonight to try to improve your sleep

the overwhelming majority of our time is spent looking down and as we should have talked about in previous videos we really care about 00:03:57 the hinges that you place in your spine so if you're on a laptop or looking down on your phone there's generally a hinge that we put into our neck and keep it there for a period of time and that 00:04:09 section and it can be right at the top if we're looking at you we've down or it can be lowered down if we're hinging down a lot more towards more of a 90-degree angle the longer in those shapes and the average American at 00:04:22 least can sit you know 10 to 14 hours a day particularly in today's climate without raising an eyebrow it can be just a simple thing that we do and if that's sitting down looking down is a 00:04:33 constant thing then what happens is we take that overloaded tissue to bed and sleep is our recovery time

hypoglossal nerve stimulator

two Dental devices

CPAP

if you've got atrial fibrillation which is an irregular heartbeat highly recommend testing for obstructive sleep apnea

when you have sleep apnea this is something that is called dipping and non-dipping people who have no apnea in the blue notice 00:07:11 what happens their blood pressures go down at nights here in the 3 A.M to 6 a.m goes down at night they're systolic and diastolic but the people who have apnea they don't get the benefit of that dipping they're not getting the benefit 00:07:25 of rest at night it's because of sympathetic nervous system activity

in a normal person this is what their sympathetic nervous 00:06:45 system activity looks like and people with sleep apnea who are having these difficulties at night this is what their sympathetic nervous system looks like during the day when they're actually not having apnea it's because it's ramped up 00:06:57 and this is a problem that causes their blood pressure to not be able to relax

when we're looking here at sleep apnea we're looking at these bars here and you can see that people with 00:06:21 sleep apnea the most likely time for them to die is between midnight and six o'clock in the morning and you can imagine why that would be

let's take a look at everything here before the purple line

sometimes this 00:04:37 can happen up to a hundred times in an hour that means at least once a minute or more maybe even twice a minute that this is happening you can expect that people are not going to get very good sleep with this

polysomnography

they wake up in 00:02:31 the morning with headaches they don't feel well rested they fall asleep very easily while not really being engaged or it could be very subtle things like fibromyalgia body aches low energy

typically men more than women when they gain weight tend to store fat in their tongue and so 00:01:55 their tongues will swell you can see that really nicely on MRI actually because fat shows up as basically white tissue on MRI the other thing is that men's Airways are larger and so because of the law of Laplace which we don't 00:02:07 have time to get into larger Airways are more collapsible and so they're easier to close off with pressure placed on the outside so that's why men are typically more at risk for obstructive sleep apnea 00:02:18 but women are also at risk for sleep apnea especially after menopause

every person who got apnea got to be on vitamin d vitamin d makes a tremendous change for so many different 00:24:20 chemical changes in our entire body uh it affects you not only our immune system because you know we look at covet they you know they found like eight over eighty percent of every covert case had deficiency of vitamin d so you think about if your immune system 00:24:33 is weakened that means other systems are weakened which what does the immune system do it keeps away inflammation you see it's all tied together it's so important so now you say why do i need vitamin d well how much are you in the 00:24:46 sun as we get older we're just not in the sun all that much and oh i eat healthy you're not getting it from you're not from your food you need to supplement

for people who have this sleep apnea you may want to start taking a little more magnesium because magnesium what does it do it relaxes it causes the vessel to relax cause the muscles to relax causes all the tissues 00:21:22 to relax and basically when you're getting that apnea things are closing okay so magnesium has been a huge huge change in the research right now so uh you know my favorite magnesiums you know 00:21:34 you have the citrate you have you have the the glycinates those are the best that absorb so i would it was me that's what i would get on uh and try the magnesium because you know sometimes when we just make a little bitty change 00:21:47 it can go a long way because you know unfortunately in the medical field they're not really tuned into nutrition

as you start taking weight off number one the weight because as you lose weight you lose 00:16:50 weight in here too i promise you if you are overweight anyone is over 15 pounds overweight you will see a tremendous difference in your sleep apnea it will start getting better and better and better

for those people who have sleep apnea try gargling with salt water before you 00:14:31 go to bed you may be amazed 40 50 percent of you may say the next morning i don't know what the heck happened but guess what salt water 00:14:42 reduces inflammation so gargling with salt water can be a cure for many of those conditions

if you have those symptoms like you're always clearing your throat or you're getting that tickle in your 00:11:47 throat or you're getting that post nasal drip it's not science it's not your sinus most of the time if you're having sleep apnea because that acid if you just tuned in with us that acid is making its way up while you're sleeping 00:11:59 most of the time these symptoms happen at night okay and you can get the residual during the day and you're waking up like you're always doing that i can guarantee that the majority of you you're going to have silent reflex that silent reflex is 00:12:13 affecting your breathing

the ringo pharyngeal reflux

we're beginning to demonstrate is that actually contrary to our perceptions Consciousness does not become annihilated just because a person has just died and in fact Consciousness 00:04:49 appears to continue at least in the first period the early period of death the first minutes or hours after death

Every evening fill out 3 wins for the day.  Sleep scientists have discovered that when you reflect on the positive things that happened during your day before you go to bed, you fall asleep faster and have a more restful sleep.

The effects of four reference antihistamines: ketotifen, diphenhydramine, chlorpheniramine and pyrilamine and of astemizole, a new potent and long-acting antihistamine, were studied on 16 hr sleep-wakefulness patterns in the same dogs. Using a computer-based on-line analysis and automatic stage classification, a differentiation was made between wakefulness, transition to sleep (drowsiness), slow wave sleep and rapid eye movement (REM) sleep. The reference antihistamines significantly increased non-REM sleep. The reference antihistamines significantly increased non-REM sleep: diphenhydramine and chlorpheniramine increased drowsiness, ketotifen increased slow-wave sleep and pyrilamine increased both. All, but astemizole, significantly prolonged the latency to the first REM period, prolonged the interval between successive REM periods and suppressed the total amount of REM sleep. With all antihistamines, the effects were most pronounced for the first 4 hr and there was no within-night rebound. Chlorpheniramine had long-lasting effects throughout the night, especially on REM sleep. The effects on non-REM sleep might be due to a blockage of brain histamine H1 receptors, whereas the effects on REM sleep might be due to the anticholinergic properties of the antihistamines. Astemizole was devoid of any significant effect on the sleep-wakefulness pattern, in spite of its long-lasting antihistamine effects, suggesting that the common clinical side-effects of antihistamines, such as sedation and dryness of mucosal surfaces, will be lacking.

It’s different for everyone. I have found it to be amazing. It has given me energy, drive, motivation, euphoria, happiness, mood enhancement, and more endurance. It also makes music super awesome to listen to, with a physical and mental high. The difference bw this and any benzo is that they target different things. Benzodiazepines target a binding point found on certain GABA-A receptors and it enhances GABA by modulating it (increasing GABA’s overall effectiveness and activity), and there are more than one binding points that benzodiazepines can bind to (BZD1, BZD2, etc) that cause different effects like sedation, hypnotic, muscle relaxation, anxiolytic, etc. Phenibut is a moderately mild-average GABA-B receptor agonist, meaning it can boost the amount of GABA released. It’s main effects come from it being like a gabapentinoid, which means it also binds to the GABA-B calcium channels and blocks them. This causes different signals to happen due to the channels being open or closed. Because of this, and because Phenibut isn’t identical to gabapentin or pregabalin (both gabapentinoids), it causes different signals to influence other neurotransmitters. It can be said that it causes a boost of dopamine as well as natural endorphins. It has a more stimulating effect at the right doses than any benzo, which is more sedating. Benzos only modulate GABA at the GABA-A receptor sites, but Phenibut can sometimes activate both GABA-B and GABA-A, giving a unique effect as well. The people who use it recreationally enjoy the body and mental high as well as the increase in sociability since a lot of people take it for social anxiety and going to parties so they can be more talkative and outgoing. Phenibut can also be used for insomnia and sleep issues. It is very effective in my experience. I have chronic insomnia and even with sleep meds I still wake up a bunch of times a night. Phenibut has allowed me to sleep thru the entire night once except I did wake up after the sun came up around 7am because I had to pee really badly. Otherwise, I went right back to sleep. I also noticed I can feel more refreshed on less sleep, which is good if you are a parent to young children who get up super early. Another use that is interesting is using it before exercise and going to the gym to work out. Phenibut can give you more endurance and enjoyment doing exercise, so you benefit more from each workout. This could be from the increased release of endorphins. This is one thing I really enjoy doing myself and have noticed really great benefits as well as it putting me in a real motivated state and mood and I feel like I could workout forever it seems! I definitely notice the difference when I go to the gym without taking it (because I am taking a break from it to lower tolerance). One thing to keep in mind is once you find the ideal therapeutic dose, you won’t get the same effects every time you take it if you use it every day. Tolerance to some of the actions like euphoria and body high tend to disappear. This is why a lot of users suggest taking it only 1–3 days a week MAXIMUM. It is possible to become dependent on Phenibut, but the withdrawal is not supposed to be as intense and life-threatening like benzos are (due to seizures, etc). A high dose is considered anything more than 2g/day. Therapeutic doses can be as low as 250–750mg/day. Considering this is a prescription medication used in Russia, it does have some psychiatric use. People taking therapeutic doses are less likely to have extreme reactions or build rapid tolerance to Phenibut. There are some people who take Phenibut from unreliable sources that claim they do not feel anything on it that is noticeable even at high doses for a first time (1g-2g). It’s just like some people do not respond to certain benzodiazepines (one seems to work the best for different people as well as what kind of dose is needed), as well as SSRIs, which all are selective serotonin reuptake inhibitors, because each one may be selective to different subtypes of serotonin (5HT) receptors, which are quite numerous, each one and its variations seem to do different things. Some people don’t respond to SSRIs at all (2/3 of people apparently according to statistics), but the rest that do respond find that they really have helped them and changed their lives by boosting their moods, etc. Are you going to feel Phenibut the first time you take it? Since it is not controlled in the USA, for example, it is sold as a “supplement” or found on “nootropic” websites. There are a lot of good vendors out there just like there are a lot of bad ones do to the supplement field being so uncontrolled compared to prescription drugs, which are controlled and regulated by the FDA & DEA to be a certain level of purity. So if you get a bad batch, you may find yourself feeling nothing. But if you get a good batch (I’ve found at least 2 that I would definitely call awesome supplement/nootropic suppliers online), you should be more inclined to feel something at least, unless you are one of those genetic exceptions that don’t benefit from this type of agonist/channel blocking. Be sure to start lower dose and if you don’t feel anything in 4 hours at least, then you could try another dose. But really don’t go overboard thinking a huge dose will be good for you. Some people report getting nauseous, overly sleepy, and having other reactions you don’t want. You don’t want to pass out and wake up having to throw up over and over. Don’t mix it with alcohol, as alcohol tends to modulate GABA in various ways as well as some other neurotransmitters and hormones. They can create a combined effect. Interestingly, some people use Phenibut to give them the same desired effects of alcohol (ability to socialize, being more talkative and clever, going out with friends to have fun at a club or whatever, etc) without the messiness of it (getting drunk, dizzy, nauseous, throwing up, headaches, sour stomach, hangovers, etc). Be sure to respect it like you would any prescription medication, since it is one in certain Countries, even if it is just a supplement in yours. Proper titration of the ideal dose as well as cycling (taking days off or even taking a break for a while from all use) are really important. These can affect the potency of Phenibut each time you use it.

ProPublica recently reported that breathing machines purchased by people with sleep apnea are secretly sending usage data to health insurers, where the information can be used to justify reduced insurance payments.

I stayed up each night until the problem was released (11pm my time), but I didn’t try to code up the solution right away. Instead, I read the problem description before bed and then thought about how to solve it while falling asleep. I usually woke up every morning with a full sketch of the solution in my head, or something close to it.

Javascript 如何能简短优雅地实现 sleep 函数？

To use a good book as a sedative is conspicuous waste.

The phone will try to go into deep sleep as soon as the screen is turned off. If it wakes up to process an interrupt then it will go back into deep sleep as soon as possible. If you come from a Linux background like me, it's hard to adjust to the idea that during normal operation, the phone is constantly dropping in and out of suspend.

Do they perform better or worse in the long-term on cognitive tests? Do they have more or less inflammation? Do they need less recovery sleep over time?

Someone in r/BipolarReddit asked: How many do you sleep when stable vs (hypo)manic? Depressed?

Think about sleep 10,000 ago.

Modern sleep, in its infinite comfort, is an unnatural superstimulus that overwhelms our brains with pleasure

In contrast, short afternoon naps at the workplace improved an overall index of outcomes by 0.12 standard deviations, with significant increases in productivity, psychological well-being, and cognition, but a decrease in work time.

Seeing this, long-suffering great Odysseus was happy,and lay down in the middle, and made a pile of leaves over him.

As when a man buries a burning log in a black ash heapon the island of the Phaiakiansin a remote place in the country, where none live near as neighbors, 490and saves the seed of fire, having no other place to get a light from, soOdysseus buried himself in the leaves, and Athene shed a sleep on his eyesso as most quickly to quit him,by veiling his eyes, from the exhaustion of his hard labors.

Sleep was then impaired during withdrawal, as indicated by decreased duration and poorer subjective quality, being worst on the 3rd withdrawal night.

All individual parameters (Items 1 to 8) were also significantly improved from baseline after 6 weeks of IQP-AO-101 intake. Analysis of variance with baseline values as covariates showed statistically significant improvements across all individual parameters for IQP-AO-101 when compared to placebo.

ethodists, the Evangelicals took up the theme. Hannah More contributed her own imperishable lines on "Early Rising": Thou silent murderer, Sloth, no more My mind imprison'd keep; Nor let me waste another hour With thee, thou felon Sleep.10

ties. So also is "that slothful spending the Morning in Bed": The necessity of early rising would reduce the poor to a necessity of going to Bed betime; and thereby prevent the Danger of Midnight revels. Early rising would also "introduce an exact Regularity into their Families, a wonderful Order into their Oeconomy". The catalogue is

sildenafil and vardenafil, caused a significant improvement in sleep quality and depression in this cohort of HD patients with ED.

In severe OSA, the use of sildenafil 50mg at bedtime plays a detrimental role on respiratory parameters

No significant differences were found for HRV in SCHypo. No association was found between HRV and SCHyper or SCHypo compared to euthyroid subjects in this sample of apparently healthy subjects.

In both healthy and insomnia subjects, there was a significant improvement in the sleep parameters in the Ashwagandha root extract supplemented group. The improvement was found more significant in insomnia subjects than healthy subjects.

Conclusions: Chronic vitamin E administration improves the ratio of cardiac sympathetic to parasympathetic tone in patients with type 2 diabetes. Such an effect might be mediated by a decline in oxidative stress.

ConclusionThere is autonomic dysfunction in children with ADHD - reduction in overall HRV with sympathovagal imbalance with sympathetic dominance.

Desperate for rest in a frenzied world, at least 8.6 million Americans take prescription sleeping pills to catch some Zzzs, according to the first federal health study to focus on actual use.Between 2005 and 2010, about 4 percent of U.S. adults aged 20 and older popped popular prescription drugs such as Lunesta and Ambien in the previous month, say government researchers who tracked 17,000 people to their homes and peered into their medicine cabinets.

Anne: And how long have you been back?Mike: Since October. So like eight, nine months, right? October, November, December.Anne: So what is it like here?Mike: I can't say it's been bad, but it's really hard to try to adjust to everything. My kids are the thing that really hits me. It’s the hardest at night—just knowing that you used to sleep everyday with them in your bed. And just when you're alone in that bed, just thinking about everything, that's when it really hits you. It just like bop right in the face.

In seven out of the eleven subjects in whom core body temperature could be sampled, the nadir of body temperature was advanced during L-T4 intake by 15 minutes to 270 minutes.

Using this data, a large international team was able to pinpoint 114 specific loci – locations in the human genome – that contribute to risk of both schizophrenia and bipolar disorder, and four genome regions that contribute to differences in the biology of the two disorders.

Exercise can tackle symptoms of schizophrenia

People diagnosed with REM sleep behaviour syndrome have an increased risk of developing Parkinson's disease.

List of Health Practices

Scientists break through the wall of sleep to the untapped world of dreams

'Night owls' may be twice as likely as morning 'larks' to underperform at work

Nonetheless, enhancement of cannabinergic function may not be the only mechanism by which OA alters sleep, as it can act synergistically with subthreshold doses of triazolam (0.125 μg) to reduce sleep latency.

In contrast, ritanserin did not impair driving performance or affect objectively measured daytime sleepiness, while subjects reported to feel more alert during daytime.

blue light has been found to have the strongest impact on your natural production of melatonin, filtering it out when you’re using devices at night can make it easier to fall asleep, according to a recent study published in the Journal of Applied Psychology. But even here, experts see a more mundane connection between devices and comfort: “Most of the negative impact of electronics on sleep and on your circadian clock is not due to the light. It’s due to the fact that these things are engineered to keep you awake and entertained and engaged in what you’re doing for an extended period of time,”

Rather than the night before a quiz or exam, it may be more important to sleep well for the duration of the time when the topics tested were taught. The implications of these findings are that, at least in the context of an academic assessment, the role of sleep is crucial during the time the content itself is learned, and simply getting good sleep the night before may not be as helpful.

Daydreaming at Work Can Fuel Creativity

Why, though, do we not romanticize our preservation? The same matter of chance, of the fleeting nature of fate exists on the other side of the coin. What would have happened if we were better rested, if our energy was better preserved, if we managed our time and said what we really mean? Rarely do we approach whether we get eight hours of sleep with the same guilt as we do whether or not we attended a party, even when, according to sleep expert Matthew Walker, sleep deprivation prevents the brain from remembering information, creating new memories, and sustaining emotional well-being.

To facilitate the TDI protocol, an interdisciplinary team at the Media Lab designed and developed Dormio, a sleep-tracking device that can alter dreams by tracking hypnagogia and then delivering audio cues based on incoming physiological data, at precise times in the sleep cycle, to make dream direction possible. Upon awakening, a person’s guided dream content can be used to complete tasks such as creative story writing, and compared experimentally to waking thought content.

Previous neuroscience studies from researchers such as sleep and cognitive sciences expert Stickgold show that hypnagogia (the earliest sleep stage) is similar to the REM stage in terms of brainwaves and experience; however, unlike REM, individuals can still hear audio during hypnagogia while they dream. 

In a new paper, researchers from the Media Lab’s Fluid Interfaces group introduce a novel method called “Targeted Dream Incubation” (TDI). This protocol, implemented through an app in conjunction with a wearable sleep-tracking sensor device, not only helps record dream reports, but also guides dreams toward particular themes by repeating targeted information at sleep onset, thereby enabling incorporation of this information into dream content. The TDI method and accompanying technology serve as tools for controlled experimentation in dream study, widening avenues for research into how dreams impact emotion, creativity, memory, and beyond.