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aries1988 : sleep   19

Meet Hao Jingfang, author of "Folding Beijing," the dystopian science-fiction writer who advises China’s government — Quartz
When do you usually write in a day?

Five to seven o’clock in the morning. I barely write after work. In the evening I play with my daughter, give her a bath, read to her and get her to sleep. Usually I sleep from 11pm to 4am or 5am.

My daughter is under three, and is now sent to kindergarten. My mother lives at my apartment to take care of her most of the time. But she still needs her mother’s company more. I don’t want to separate her from me. Whatever I’m doing at home, she is always allowed to interrupt me.

Let’s talk about the new book you are working on.

It’s a sci-fi novel about China’s ancient civilization. The story is set in the future. It’s about people traveling back to archaeological sites to unveil history.

Archaeology is not able to fill gaps between separate dynasties. There are many gaps I can fill with my imagination. For example, what gives birth to Chinese ritual bronzes? Archaeological materials only show the bronzes became mature during the Shang and Zhou dynasties (1600-256 BC). There is no accumulation and development before that. I can make up lots of reason for that.
interview  author  female  scifi  beijing  mother  sleep 
25 days ago by aries1988
Why We Sleep by Matthew Walker — for a longer life, press snooze
The two basic types of sleep are REM, characterised by rapid eye movements and dreaming, and deeper NREM non-dreaming sleep, which alternate through the night. NREM, which tends to dominate at first, weeds out and removes unnecessary neural connections, while REM comes into its own later, strengthening remaining connections. A good night’s sleep has five NREM-REM cycles.

Walker offers a good analogy for the way they work together: creating a sculpture from a block of clay. Starting off with a shapeless mass of stored memories, old and new, the first stage involves extensive removal of superfluous material during a long stretch of NREM sleep, after which a short REM period begins to mould the core features. Then there is a second NREM round of deep excavation, followed by more REM enhancing of fine-grained structures. By the end all the surplus clay has gone, leaving a last burst of dreaming to sculpt the details. You wake up with a brain in good shape for the new day.
sleep  book 
october 2017 by aries1988
Rythm, la start-up qui veut libérer les Français des troubles du sommeil
« L’objectif est d’atteindre plus rapidement la phase du sommeil profond, le plus réparateur, puis d’y rester plus longtemps », indique Hugo Mercier, le jeune cofondateur et patron de la société. Si l’utilisateur a programmé une alarme, le casque préparera également son réveil pour s’assurer qu’il n’intervienne pas pendant la phase de sommeil profond, ce qui se traduirait par un sentiment de fatigue.

A terme, la start-up espère aussi se constituer une gigantesque base de données afin de « créer une véritable intelligence artificielle capable de comprendre le sommeil », poursuit cet ancien de l’Ecole polytechnique. La plate-forme serait alors capable de proposer des scénarios personnalisés pour chaque utilisateur.
startup  entrepreneurial  français  sleep 
october 2017 by aries1988
How to Sleep

While no one knows why we sleep, it is a universal biological imperative; no animal with a brain can survive without it. Dolphins are said to sleep with only half their brain at a time, keeping partially alert for predators. Many of us spend much of our lives in a similar state.

If coffee does have an effect on longevity, it is likely a result of something more global than the potential effect of antioxidants—such as the fact that constant exposure to caffeine, even at low levels, suppresses appetite (in a world where most people eat more than is ideal). Or that it encourages social interaction—it inclines us to go out and do things with people—which itself is generally beneficial to health. These are legitimately positive results. But as with all chemicals, the comprehensive effect of caffeine on our health depends on how, and how much, we use it.

the vitamin/caffeine/amino-acid concoctions known collectively as energy drinks

When light enters your eye, it hits your retina, which relays signals directly to the core of your brain, the hypothalamus. The size of an almond, the hypothalamus has more importance per volume than any other part of your body. Yes, that includes the sex organs—you would have no sex drive without the hypothalamus. This almond is the interface between the electricity of the nervous system and the hormones of the endocrine system. It takes sensory information and directs the body’s responses, so that the body can stay alive.
sleep  coffee  health  debate  research  body 
december 2016 by aries1988
You Asked: Why Do I Always Wake Up at 3 A.M.?

“The sleep alcohol induces is associated with intense slow-wave brain activity, which is considered to be the deepest, most restorative kind of sleep,” he says. That deep sleep dominates the first part of your night. But your body breaks down and metabolizes alcohol very quickly, and once it’s finished with that chore, your sleep becomes fitful.

Nobody exactly knows why, Roehrs says. But he and other experts think that brain chemicals that cause wakefulness are somehow stimulated when your body finishes burning off the alcohol in your blood. The process by which your body breaks down alcohol doesn’t vary much. So if you usually swallow the same amount of wine or beer each night and go to sleep around the same time, you’re going to wake up at a predictable hour, Roehrs says.
sleep  drinking 
october 2016 by aries1988
Why Jet Lag Can Feel Worse When You Travel West to East - NYTimes.com

This is all because the body’s internal clock has a natural period of slightly longer than 24 hours, which means that it has an easier time traveling west and lengthening the day than traveling east and shortening the day, Dr. Girvan said.

It all comes back to whether you’re a lark — an early riser — or an owl, and most people are a little owlish, said David Welsh, a neuroscientist at the University of California, San Diego, who studies the body’s pacemaker cells and was not involved in the study.
travel  tips  body  sleep  time 
july 2016 by aries1988
Letter of Recommendation: Bunk Beds
Word eventually got around campus, and the questions kept finding me: Is it true that you have a bunk bed? Does it really have a full and a twin? I had bought the thing in the name of economy, but it had become an attraction in itself. Perhaps bunk beds, in an age of individuation, tap into our latent desire to share a world — they urge us, after all, to cohabitate, and to explore the pleasures and challenges of unfamiliar intimacies.
sleep  bonding  friend  appart 
june 2016 by aries1988
Alone in the Alps

I’ve been hiking the Via Alpina on and off for a decade, often without realizing that I was on it. Five interlocked trails crisscross all eight countries of the Alps: Austria, France, Germany, Italy, Liechtenstein, Monaco, Slovenia, and Switzerland.

It’s one of the distinctive pleasures of Alpine hiking. The glamorous vast multiplicity, all made up of differences, mediaeval, romantic differences, D. H. Lawrence wrote, in Mr. Noon, his semi-fictional account of crossing the Alps with Frieda Weekley after their elopement.

In the Alps, it’s still present in the shifting styles of church towers, village fountains, sheepcotes, hay barns. It’s there in the odd bits of language that filter through even if you’re an incurable monoglot like me. (How nice it is to learn that the German word for the noise cowbells make is Gebimmel, and that the Swiss-Romanche word for boulder is crap.) It’s there in the restaurant menus: daubes giving way to dumplings, raclette to robiola; and in the freshly incomprehensible road signs, which in Slovenia are clotted with impenetrable consonant clusters, as if vowels were an indulgence. Somewhere between Strmec and Cmi Vrh, I ate a pršut (prosciutto) sandwich.

That linkage across time—the sense of being led by the tracks of others who were there before you—is reassuring, especially in the more remote places.

It was as if a second hike, joyous and invigorating, had begun to superimpose itself on the one I thought I’d taken. I’d experienced this alchemy before—the day’s accumulated fretfulness and discomfort turning into pure exhilaration, though seldom this intensely.

Via Alpina was waiting for a prophet to acclaim it.

When I look at the footage now, it seems the perfect emblem of that place: wild and dreamlike and marvellous.

I then headed north into Austria, and resumed following the Purple trail. One stretch of it passes near the Altaussee salt mine, where the Nazis hid some of their stolen art. I dropped down from pristine meadows—still emerald green in August—and looked at the old railbeds, with salt crystals glittering along the tunnels and a subterranean chapel dedicated to St. Barbara, the patron saint of miners. Years-old swags of fir hung on the walls, smelling as if they’d just been cut, the salt air keeping them unnaturally fresh.
travel  rando  alpes  story  moi  self  hostel  idea  sleep  fun  animal  mountain  europe  diversity  thinking  nature 
april 2016 by aries1988
There is no cure for jet lag — it is part of travelling life - FT.com
nce I had filled my flight details in, the calculator gave me a pre-departure programme, which involved going to sleep and waking up an hour later than the night before for three nights.
sleep  flight  travel  tips 
february 2016 by aries1988
I’ll sleep when I’m dead

Mr Dijk says the only people who seem to manage it are shift workers on offshore oil rigs, who labour in windowless rooms and do not take weekends off. But they suffer from jet lag when they return home.
sleep  work  body 
february 2016 by aries1988
The Lark-Owl Scale: When Couples’ Sleep Patterns Diverge
One area that has lagged behind is what researchers calls dyadic sleep, or sleep concordance. Sixty percent of people sleep with another person. When one person has sleep issues, both can suffer.
sleep  couple 
january 2016 by aries1988
How Lucid Dreaming Can Improve Your Waking Life
I know that sounds farfetched, but it’s all possible thanks to a mind and body process known as neuroplasticity. Neuroplasticity refers to the brain’s ability to literally rewire itself in response to stimuli. It’s why we get better at repeated tasks. The marathon runner doesn’t only get better because her muscles grow, she gets better because her brain rewires itself to better control her body. Neuroplasticity makes the painter a better painter because the act of creating painting after painting causes his brain to rewire itself to be more attentive to colors and forms.

Using the brain to train your body is nothing new. Athletes have been using visualization training to improve their performance for decades. But Morley points out that simply imagining you're doing something is nowhere near as effective as training to do something in a lucid dream.

"The results from lucid dream training are much greater than imaginary rehearsal because research shows that perception in lucid dreams is closer to waking perception than imagination is," he says. In other words your brain knows when you’re just imagining something. But in a lucid dream your brain thinks you’re actually doing it, so the neuroplastic changes are more pronounced.

People have used lucid dreaming to lose weight, treat post-traumatic stress disorders, confront phobias, and become more aware, attentive, and productive in the real world.

My dream plan is simply a short saying I repeat to myself while I’m laying in bed that night. "I intend to remember my dreams tonight" I say over and over. This is supposed to subconsciously prep my mind for dreaming the same way telling yourself you need to wake up at 6 a.m. for that meeting preps your mind to wake you up at that exact time.

After the second night I felt I was onto something. I just wasn’t prepared with a trigger. A "trigger" is something in our dream that can make us aware we are dreaming. A trigger can be anything out of the ordinary: seeing a dead relative, having sex with a celebrity, watching a blue monkey juggling minivans. These are things we know we wouldn’t be doing or seeing if we were awake.

But your trigger only reveals you be dreaming. To confirm it you need a tell. A tell is something you can check to see if it acts and looks as it does in the real world. It’s the tell that will often transition you from a pre-lucid state to a full-on lucid dream.
life  magic  learn  sleep 
february 2015 by aries1988
BBC News - The myth of the eight-hour sleep
Much like the experience of Wehr's subjects, these references describe a first sleep which began about two hours after dusk, followed by waking period of one or two hours and then a second sleep.

During this waking period people were quite active. They often got up, went to the toilet or smoked tobacco and some even visited neighbours. Most people stayed in bed, read, wrote and often prayed. Countless prayer manuals from the late 15th Century offered special prayers for the hours in between sleeps.

Ekirch found that references to the first and second sleep started to disappear during the late 17th Century. This started among the urban upper classes in northern Europe and over the course of the next 200 years filtered down to the rest of Western society.

So the next time you wake up in the middle of the night, think of your pre-industrial ancestors and relax. Lying awake could be good for you.
sleep  history  human  explained 
february 2015 by aries1988
完美小睡指南
专家们说,为了快速醒脑,10到20分钟的日间小睡对于重新投入到紧张的工作中去是足够的了。

不过梅德尼克博士说,对于认知记忆而言,一次60分钟的休憩作用可能会更大。将慢波睡眠涵括在内的休息有助于对事实、地点和面孔的记忆。但弊端是:在醒来时,人会觉得有些昏昏沉沉的。

最后,90分钟的小睡很有可能包含了一个完整的睡眠周期,这将有助于增强创造力及情感、程序记忆,比如说学习如何骑自行车。梅德尼克博士说,从快速眼动睡眠中醒来通常意味着睡后迟钝感将减到最少。

他还称,睡眠异常不足的一个明显信号就是在小憩时做梦。“在打个20分钟的小盹时正常是不应该做梦的。”
office  sleep 
september 2013 by aries1988
如何一天深度睡眠4个小时
洗脸洗脚刷牙;喝温开水一杯;去卫生间解决后顾之忧;躺床上之后深呼吸3次,每次呼气不低于25秒,每次吸气不低于45秒,呼吸要均匀,细致,绵长;简单客观回顾当天的事情,然后全身放松,身体姿势周正,双臂平放身体两侧,两腿自然展开,不要交叉,压叠,面部朝上,胸腹部不要盖过厚的被子,遮盖物厚度和重量要均匀。 双眼轻合,注意力集中于后脑勺,并逐步向小腹移动,最终关注到小腹肚脐与腰眼中间部位,然后散布向全身,周身开始暖洋洋的非常舒服,然后迷糊过去,进入深度睡眠,4小时左右后,大脑转回普通睡眠状态,这时候你一天的睡眠要求已经完全补足,可以满足连续20小时的工作了(这个需要很长时间的训练,但是每天你的6-8小时的睡眠里,如果有4小时达到这个标准,已经足够了。-叔注)。
howto  sleep 
april 2013 by aries1988
Stay Awake When You're Tired with a Little Acupressure (and Other Techniques)
If you’re suffering from a serious case of the Monday’s this morning these tips might just get you up and awake. Hit up Yumi’s blog for the full post and infographic.
熬夜必备

Yumi Sakugawa has put together an infographic with a bunch of clever ways to keep yourself awake including a few handy acupressure techniques.
life  tips  work  sleep  body  hack 
august 2012 by aries1988
Sleep a Mac from the Command Line
Sleep a Mac from the Command Line
sleep  howto  osx 
july 2012 by aries1988

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