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Ceci Liu
@ceci
Hi! I love reading memoirs, biographies, and history books. I also enjoy hikes in nature, swimming, and dance classes.
In reply to Jonathan Gheller
11mo
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I believe kindle emits white light, so closer to warm light on the spectrum but still far from being warm light
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Why We Sleep
Why We Sleep
by Matthew Walker
A bedroom temperature of around 65 degrees Fahrenheit (18.3°C) is ideal for the sleep of most people, assuming standard bedding and clothing.
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Ceci Liu@ceci﹒11mo
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The only difterence between us and the whita hands CAan. out c Kit Once envelo Degan is that the rabbit does not realize it is taking oOrh magic trick. Unlike Us. We teel we are part of someths better to compare it with the whole universe. We who l rabbit's fur. But philosophers are always trying to climb in thinn mysterious and we would like to know how it all worke P.S. As far as the white rabbit is concerned, it might ho here are microscopic insects existing deep down in tho up the fine hairs of the fur in order to stare right into the Hello will ce introd Dic philo now PHER magician's eyes.
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults.*
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
My favorite, however, is the shredder. You take a paper bill— let's say $20-and slide it into the front of the clock at night. When the alarm goes off in the morning, you have a short amount of time to wake up and turn the alarm off before it begins shredding your money. The brilliant behavioral economist Dan Ariely has suggested an even more fiendish system wherein your alarm clock is connected, by Wi-Fi, to your bank account. For every second you remain asleep, the alarm clock will send $10 to a political organization... that you absolutely despise.
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
To successfully initiate sleep, as described in chapter 2, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius. For this reason, you will always find it easier to fall asleep in a room that is too cold than too hot, since a room that is too cold is at least dragging your brain and body in the correct (downward) temperature direction for sleep.
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
Second, alcohol is one of the most powerful suppressors of sleep that we know of. When the body metabolizes alcohol it produs by-product chemicals called aldehydes and ketones. The aldehydes in particular will block the brain's ability to generate REM sleep. It's rather like the cerebral version of cardiac arrest, preventing the pulsating beat of brainwaves that otherwise power dream sleep. People consuming even moderate amounts of alcohol in the afternoon and/or evening are thus depriving themselves of dream sleep.
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
Selectively warming the feet and hands by just a small amount (1°F or about 0.5°C) caused a local swell of blood to these regions, thereby charming heat out of the body's core, where it had been trapped. The result of all this ingenuity: sleep took hold of the participants in a significantly shorter time, allowing them to fall asleep 20 percent faster than was usual, even though these were already young, healthy, fast-sleeping individuals. *
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
The need to dump heat from our extremities is also the reason that you may occasionally stick your hands and feet out from underneath the bedcovers at night due to your core becoming too hot, usually without your knowing. Should you have children, you've probably seen the same phenomenon when you check in on them late at night: arms and legs dangling out of the bed in amusing (and endearing) ways, so different from the neatly positioned limbs you placed beneath the sheets upon first tucking them into bed. The limb rebellion aids in keeping the body core cool, allowing it to fall and stay asleep.
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
First, alcohol fragments sleep, littering the night with brief awakenings. Alcohol-infused sleep is therefore not continuous and, as a result, not restorative
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Ceci Liu@ceci﹒11mo
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Why We Sleep
Why We Sleep
by Matthew Walker
Compared to reading a printed book, reading on an iPad suppressed melatonin release by over 50 percent at night. Indeed, iPad reading delayed the rise of melatonin by up to three hours, relative to the natural rise in these same individuals when reading a printed book. When reading on the iPad, their melatonin peak, and thus instruction to sleep, did not occur until the early-morning hours, rather than before midnight. Unsurprisingly, individuals took longer to fall asleep after iPad reading relative to print-copy reading.
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Ceci Liu@ceci﹒11mo
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