Sleeping temps?? do they matter
- 05-31-2011, 02:18 AM
Sleeping temps?? do they matter
Hey Guys and Gals I'm doing some Casual research on sleeping temperatures and athletic performance well as quality of sleep. Its still in the beginning stages but the hypothesis has been formed and I'm looking for all the input I can get.
The hypothesis is: a lower room temperature while sleeping (under 70F) will have a positive effect on quality of sleep but little to no effect on athletic performance.
Please feel free to share any personal stories or sources of information. Your input is greatly appreciated.
More details on the actual 'backbone' of this experiment and variables and measurements should be emerging soon. Just please don't expect too much from this, its a casual free time experiment, not school/work related.I'm back from a longggg nap!
- 05-31-2011, 08:30 AM
I can agree to this at some extent. I sleep much better in the Fall/Winter months than I do in Spring/Summer.
But I'm confused on your hypothesis. Better/deeper sleep quality should, in most cases, have positive effect on any performance either it being work related, physical training, or even cognitive function which can easily effect performance of any athlete.
05-31-2011, 09:38 AM
there are many variables to consider.. the subject's normal bodytemp would vary.. if they use a blanket.. if they do, then does their body adjust while under the blanket to give them a different temperature?
there are also the psychological aspects, like if someone needs a blanket to sleep, or how they are effected by temperature. I sleep much better at cold temperatures, but my fiance cannot sleep at all at those temperature.
05-31-2011, 09:42 AM
I really wish I could remember where I read this, but the ideal temperature falls between 60-75F. Obviously, things such as body mass, last meal eaten, thyroid function, and personal preference is where the variation occurs.
M.Ed. Ex Phys
05-31-2011, 06:04 PM
@WoodFX, Yeah the wording is a little tricky right, basically I'm thinking a colder temp will make you sleep better and a restful sleep will occur,likely allowing for better athletic performance. However just the fact that you slept in a cold environment, sleep quality disreguarded just temperature factored in, will not improve athletic performance
@Jterrible, I know there is just too much to put into consideration to form a solid complete experiment unfortunately. I had to few ideas on how to hold as many things as possible constant but like you said theres just way way to much.
@Rodja, hmm idk if its an actual scientific journal article I'd love it read it. If its just a causal article NY times maybe? I did see one article about this in the NY times, I'll try to find it.
thanks for the input everyone
I'm back from a longggg nap!
05-31-2011, 06:08 PM
Here she is, very basic but makes me wanna dig deeper,
I'm back from a longggg nap!
06-01-2011, 11:56 PM
I sleep poorly and wake up multiple times during the night if the room temperature is above 74-75 degrees. When I lived alone and could set the thermostat, I would sleep with the temperature hovering around 65 degrees which was just fantastic.
06-02-2011, 01:34 AM
Im sub'd for info, but theres a whole lot of variables, check these too:
06-02-2011, 07:25 PM
I did a limited pubmed search, but it appears sleeping in a cooler environment will help with semen production - keep your balls cold!
Reproduction. 2001 Apr;121(4):595-603.
Improvement of semen quality by nocturnal scrotal cooling and moderate behavioural change to reduce genital heat stress in men with oligoasthenoteratozoospermia.
Jung A, Eberl M, Schill WB.
Center of Dermatology and Andrology, Justus-Liebig-University Giessen, D-35392 Giessen, Germany. [email protected]
A questionnaire assessing factors that might cause an increase in scrotal temperature was completed by patients with reproducible oligoasthenoteratozoospermia of idiopathic nature or caused by varicocele. Evaluation by means of a grading scale revealed increased scrotal heat stress in oligoasthenoteratozoospermic patients compared with normozoospermic men (P < 0.01). In addition, long-term determination of 24 h scrotal temperature profiles showed that compared with semen donors, oligoasthenoteratozoospermic patients frequently had scrotal temperatures above 35.5 degrees C despite the same environmental temperatures (P < 0.05). In 88% of cases, maximum scrotal temperatures were measured during rest or sleep phases, whereas minimum values were recorded during physical activity or frequent change of position. Nocturnal scrotal cooling by means of an air stream resulted in a decrease in scrotal temperature of approximately 1 degrees C. Furthermore, a highly significant increase in sperm concentration (P < 0.0001) and total sperm output (P < 0.0001) was achieved after nocturnal scrotal cooling for 12 weeks together with a moderate decrease in factors leading to genital heat stress. A significant improvement in sperm motility (P < 0.05) and sperm morphology (P < 0.05) was also observed, but this improvement was markedly less pronounced than the changes in sperm concentration. This study shows the importance of genital heat stress as a cofactor in fertility impairment in men and indicates nocturnal scrotal cooling as a therapeutic option.
06-02-2011, 07:29 PM
I wonder how many people are going to stick forehead thermometers on their scrotum after reading that...
06-02-2011, 08:53 PM
Though I prefer to sleep cool, I have found my infrared mattress pad to be a great way to speed up recovery during sleep, particularly for the posterior chain.
06-02-2011, 09:17 PM
I like it nice and cool, but not cold.
\I find what its hot out I dont sleep as well,
LG Sciences Board Rep
These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.
06-02-2011, 10:34 PM
06-02-2011, 11:58 PM
06-03-2011, 01:32 AM
@RoadBlock- Thanks for the info bro, I tried to click it and it wouldn't pop up, could see the article in the background but a pop-up to subscribe you keep me from it. Would u mind copy and pasting it onto the thread at your convenience.
@ZirRed- Thanks sir thats something I defiantly want to look into. If this is the case it seems that sleeping a cold temperature regardless of sleep quality will actually directly effect athletic performance. Higher Test = Better performance, Right? (to a certain extent that is of course)
I'm back from a longggg nap!
06-03-2011, 01:51 AM
Interesting subject... I would think thermoregulation would come into play somewhat. When the body is too warm, blood-flow increases to the skin which decreases central blood volume, and stroke volume. When stroke volume decreases, there is an increase in heart rate which may disrupt sleep.
Conversely, when the body is too cold blood is constricted in the extremities causing and increase in stroke volume, and a decrease in heart rate. However, the body speeds resting metabolism by increasing the secretion of epinephrine, norepinephrine, and t3 which may disturb sleep
I would say either temperature would disrupt sleep, but in colder temperatures we maintain thermal balance easier with insulated clothing/blankets etc...
A chronic loss of sleep over days due to temperature could likely lead to some type of decreased performance, so I think you can find some direction with your research.
06-03-2011, 02:04 AM
i'll vouche for that. I have my AC set to keep my room at 70. Ive never heard of anything scientific done but im sure some self-experimentation would help. Im curious to hear your conclusions.
By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
06-03-2011, 10:28 AM
06-03-2011, 11:49 AM
My personal experience:
Cool/Cold temps like from 60-70 with a quilt I sleep loooong and comfortable. Hard to get up but energetic in the morning
Hi heat 80-90+ deep cat naps with vivid dreams. Wake up groggy and heavy (and thirsty and sweaty) But can do with less sleep
No air-conditioning besides ceiling fan so no real options
Athletic Xtreme Rep
06-03-2011, 01:21 PM
@moovinweight, Yup I agree there is defiantly a happy medium for the human body to sleep and recover ideally, either extreme cold or extreme heat is not going to be a good thing. Your knowledge on the subject seems vast for someone our age, would love for you to stick around and chime in whenever possible on the thread as we continue to push for a stronger more scientifically backed hypothesis.
I believe in your third paragraph you suggest while neither too hot or too cold is ideal, too cold is a way better environment in a choice between the two. I do believe your 100% correct with this not only from personal experiences but the growing amount of scientific data we're beginning to collect showing benefits the human body undergoes during sleep in a colder environment.
@OrganicShadow- Awesome, stick around hopefully the conclusions will have us all sleeping to our maximum potential every night!
@ZirRed, Ah okay my mistake, misinterpreted the article then so its just an increase in sperm viability from colder sleeping temps. Unfortunately dropping pre-med to pick up physical therapy in school means I lost alottt of access medical journals and internet databases so I can see what google will pull up or maybe try to hit the Health sciences library one day, but checking out the correlation between increased sperm viability in cold temps and increased overall T or free T might be something that is outta my hands.
@Mrodz, You really live in Puerto Rico with no air conditioner?? your a warrior!! lol
I'm back from a longggg nap!
06-03-2011, 03:58 PM
I have access to tons of material. Just email me the citation and I should be able to pull it up.
06-04-2011, 05:33 PM
TY will do, enjoying the weekend but I'm gonna be jumping back into the topic monday or tuesday, look for a possible PM around then
I'm back from a longggg nap!
06-06-2011, 11:00 PM
Want a Good Night's Sleep? Then Never Do These Things Before Bed
Posted By Dr. Mercola | October 02 2010 | 646,243 views
By Dr. Mercola
slepping in bedSleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
* Dramatically weaken your immune system
* Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
* Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
* Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
* Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
* Heart disease
* Stomach ulcers
* Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.
Optimizing Your Sleep Sanctuary
1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio.
Cover your windows—I recommend using blackout shades or drapes.
All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock.
Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
2. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep.
When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
3. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.
To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ... 4:30 a.m.
5. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.
I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time, which is ideal for anyone who has trouble falling asleep.
6. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
Preparing for Bed
8. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health.
Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9. Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11. Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12. Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
13. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14. Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
17. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks reduces night wakings. As an alternative, you could place a hot water bottle near your feet at night.
18. Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
20. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
22. Read something spiritual or uplifting. This may help you relax. Don't read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
Lifestyle Suggestions That Enhance Sleep
24. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely effect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. (CLICK HERE for my nutritional recommendations.)
29. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.
If All Else Fails
32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33. Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.
If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue.
Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.
esse Med. 1994 Mar 12;23(10):485-9.
[Prevention and treatment of sleep disorders through regulation] of sleeping habits].[Article in French]
Onen SH, Onen F, Bailly D, Parquet P.
SourceClinique du Sommeil, CHRU, Lille.
Healthy sleeping habits is a complex balance between behaviour, environment and circadian rhythm. The quality of sleep can be improved by behaviour, e.g. eating tryptophan and carbohydrate rich foods, physical exercise in the afternoon or a cold shower just before going to bed. Total sleep time is maximal in thermoneutrality and decreases above and below the thermoneutrality zone. Thermoneutrality is reached for an environmental temperature of 30-32 degrees C without night clothing or of 16-19 degrees with a pyjama and at least one sheet. Noise also modifies sleep structure and above 50dB shortens total sleeping time. Although subjects do become subjectively accustomed to noise, vegetative cardiovascular reactivity to environmental noise remains unchanged. The spontaneous circadian awake/sleep cycle is 25 hours, slightly longer than the body temperature cycle, but when subjects are exposed to environmental synchronization, the two cycles coincide. In individuals undergoing temporal isolation, the two rhythms become independent often leading to subjective discomfort and fatigue. Certain factors including age can favour internal desynchronization. Other factors may include social contact, stress due to mental work load, and constant lighting which could lengthen the awake/sleep cycle. Caffeine blocks the receptors of adenosine, and thus its effects of inhibiting neurotransmission. Intake 30 to 60 minutes before sleeping shortens total sleep time and increases the duration of stage 2 and shortens stage 3 and 4. Alcohol may act as a relaxing, sedative agent when consumed just before sleeping but can also lead to night-time awakening due to sympathetic activation which does not return to baseline levels until the blood alcohol levels have returned to 0. Nicotine has a biphasic effect on sleep: at low concentrations, it leads to relaxation and sedation and at high concentrations inhibits sleep. A careful study of sleeping habits is the first step in evaluating complains of insomnia or hypersomnia. Before relying on drugs, treatment should start with attention to the sleep environment and personal habits.
PMID: 8022726 [PubMed - indexed for MEDLINE]
Sleep Med Rev. 2008 Aug;12(4):307-17.
The relationship between insomnia and body temperatures.
Lack LC, Gradisar M, Van Someren EJ, Wright HR, Lushington K.
SourceSchool of Psychology, Flinders University, South Australia, Australia. [email protected] Abstract
Sleepiness and sleep propensity are strongly influenced by our circadian clock as indicated by many circadian rhythms, most commonly by that of core body temperature. Sleep is most conducive in the temperature minimum phase, but is inhibited in a "wake maintenance zone" before the minimum phase, and is disrupted in a zone following that phase. Different types of insomnia symptoms have been associated with abnormalities of the body temperature rhythm. Sleep onset insomnia is associated with a delayed temperature rhythm presumably, at least partly, because sleep is attempted during a delayed evening wake maintenance zone. Morning bright light has been used to phase advance circadian rhythms and successfully treat sleep onset insomnia. Conversely, early morning awakening insomnia has been associated with a phase advanced temperature rhythm and has been successfully treated with the phase delaying effects of evening bright light. Sleep maintenance insomnia has been associated not with a circadian rhythm timing abnormality, but with nocturnally elevated core body temperature. Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.
PMID: 18603220 [PubMed - indexed for MEDLINE]
06-06-2011, 11:01 PM
Am J Physiol Regul Integr Comp Physiol. 2006 Apr;290(4):R1115-21. Epub 2005 Nov 23.
Do chronic primary insomniacs have impaired heat loss when attempting sleep?
Gradisar M, Lack L, Wright H, Harris J, Brooks A.
SourceFlinders University Sleep Reserach Laboratory, School of Psychology, Flinders University, Adelaide, S.A., Australia. [email protected] au
For good sleepers, distal skin temperatures (e.g., hands and feet) have been shown to increase when sleep is attempted. This process is said to reflect the body's action to lose heat from the core via the periphery. However, little is known regarding whether the same process occurs for insomniacs. It would be expected that insomniacs would have restricted heat loss due to anxiety when attempting sleep. The present study compared the finger skin temperature changes when sleep was attempted for 11 chronic primary insomniacs [mean age = 40.0 years (SD 13.3)] and 8 good sleepers [mean age = 38.6 years (SD 13.2)] in a 26-h constant routine protocol with the inclusion of multiple-sleep latency tests. Contrary to predictions, insomniacs demonstrated increases in finger skin temperature when attempting sleep that were significantly greater than those in good sleepers (P = 0.001), even though there was no significant differences in baseline finger temperature (P = 0.25). These significant increases occurred despite insomniacs reporting significantly greater sleep anticipatory anxiety (P < 0.0008). Interestingly, the core body temperature mesor of insomniacs (37.0 +/- 0.2 degrees C) was significantly higher than good sleepers (36.8 +/- 0.2 degrees C; P = 0.03). Whether insomniacs could have impaired heat loss that is masked by elevated heat production is discussed.
PMID: 16306160 [PubMed - indexed for MEDLINE]
Let me know what you think, if you can dig up the full txt from medline.
06-07-2011, 12:16 AM
Anything on helping those of us who sleep during the day (besides getting a new job)?
Blackout shades are great, help keep the room cool and when I wake up I have no concept of time... my room is like a cave. I take melatonin (5g) before bed and a glass of red wine. I also have a little meditative track to play for myself and I try to be asleep by 8AM.
By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
06-07-2011, 12:58 AM
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