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June 1 - July 3, 2025
Most of the thermic work is performed by three parts of your body in particular: your hands, your feet, and your head. All three areas are rich in crisscrossing blood vessels, known as the arteriovenous anastomoses, that lie close to the skin’s surface.
Consequently, you fall asleep more quickly because your core is colder. Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.IV
going to bed and waking up at the same time of day no matter what.
It is clear that a sedentary life is one that does not help with sound sleep, and all of us should try to engage in some degree of regular exercise to help maintain not only the fitness of our bodies but also the quantity and quality of our sleep. Sleep, in return, will boost your fitness and energy, setting in motion a positive, self-sustaining cycle of improved physical activity (and mental health).
Nevertheless, for healthy sleep, the scientific evidence suggests that you should avoid going to bed too full or too hungry, and shy away from diets that are excessively biased toward carbohydrates (greater than 70 percent of all energy intake), especially sugar.
Numerous employee traits determine these measures, but commonly they include: creativity, intelligence, motivation, effort, efficiency, effectiveness when working in groups, as well as emotional stability, sociability, and honesty. All of these are systematically dismantled by insufficient sleep.
“Leave No Marks: Enhanced Interrogation Techniques and the Risk of Criminality”
that one night of sleep deprivation will double or even quadruple the likelihood that an otherwise upstanding individual will falsely confess to something they have not done. You can, therefore, change someone’s very attitudes, their behavior, and even their strongly held beliefs simply by taking sleep away from them.
the revised US Army Field Manual states, in appendix M, that detainees can be limited to just four hours of sleep every twenty-four hours, for up to four weeks. I note that it was not always so. A much earlier 1992 edition of the same publication held that extended sleep deprivation was a clear and inhumane example of “mental torture.”
Forced by the hand of early school start times, this state of chronic sleep deprivation is especially concerning considering that adolescence is the most susceptible phase of life for developing chronic mental illnesses, such as depression, anxiety, schizophrenia, and suicidality. Unnecessarily bankrupting the sleep of a teenager could make all the difference in the precarious tipping point between psychological wellness and lifelong psychiatric illness.
you see that investing in delaying school start times—allowing students more sleep and better alignment with their unchangeable biological rhythms—returned a net SAT profit of 212 points. That improvement will change which tier of university those teenagers go to, potentially altering their subsequent life trajectories as a consequence.
Children from lower socioeconomic backgrounds are less likely to be taken to school in a car, in part because their parents often have jobs in the service industry demanding work start times at or before six a.m. Such children therefore rely on school buses for transit, and must wake up earlier than those taken to school by their parents. As a result, those already disadvantaged children become even more so because they routinely obtain less sleep than children from more affluent families. The upshot is a vicious cycle that perpetuates from one generation to the next—a closed-loop system that
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In addition, later start times beneficially mean a later finish time. This protects many teens from the well-researched “danger window” between three and six p.m., when schools finish but before parents return home. This unsupervised, vulnerable time period is a recognized cause of involvement in crime and alcohol and substance abuse. Later school start times profitably shorten this danger window, reduce these adverse outcomes, and therefore lower the associated financial cost to society
pediatric sleep-disordered breathing, or child obstructive sleep apnea,
New York Medical Journal from September 12, 1885, you’d be hard pressed to comprehend it. Several medical historians have suggested that the writing is so discombobulated and frenetic that he undoubtedly wrote the piece when high on cocaine.
the course of their residency, one in five medical residents will make a sleepless-related medical error that causes significant, liable harm to a patient. One in twenty residents will kill a patient due to a lack of sleep.
After a thirty-hour continuous shift, exhausted residents are 73 percent more likely to stab themselves with a hypodermic needle or cut themselves with a scalpel, risking a blood-born infectious disease, compared to their careful actions when adequately rested.
if you are a patient under the knife of an attending physician who has not been allowed at least a six-hour sleep opportunity the night prior, there is a 170 percent increased risk of that surgeon inflicting a serious surgical error on you, such as organ damage or major hemorrhaging, relative to the superior procedure they would conduct when they have slept adequately.
“I’ve always loathed the necessity of sleep. Like death, it puts even the most powerful men on their backs.”
Human habits, once established, are difficult to change.
One practice known to convert a healthy new habit into a permanent way of life is exposure to your own data.
It’s likely that, if you wore such a device, you would find out that on the nights you slept more you ate less food the next day, and of a healthy kind; felt brighter, happier, and more positive; had better relationship interactions; and accomplished more in less time at work. Moreover, you would discover that during months of the year when you were averaging more sleep, you were sick less; your weight, blood pressure, and medication use were all lower; and your relationship or marriage satisfaction, as well as sex life, were better.
Another example involves offering individuals a prediction of when they should or should not get their flu shot based on sleep amount in the week prior. You will recall from chapter 8 that getting four to six hours of sleep a night in the week before your flu shot means that you will produce less than half of the normal antibody response required, while seven or more hours of sleep consistently returns a powerful and comprehensive immunization response.
Morphine is not a desirable medication, by the way. It has serious safety issues related to the cessation of breathing, dependency, and withdrawal, together with terribly unpleasant side effects. These include nausea, loss of appetite, cold sweats, itchy skin, and urinary and bowel issues, not to mention a form of sedation that prevents natural sleep. Morphine also alters the action of other medications, resulting in problematic interaction effects.
