Sleepeatdestroyrepeat - Devotional Blog To Lord Beerus

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

THIS BOOK is life changing. (Even Bill Gates thought so!) I learned so much, and not just scientific facts that satisfy my curiosity. My (seemingly defunct) sleep habits have been validated, and I’m now empowered with ways to drastically improve my physical, mental, and emotional health. Ever since finishing the book I’ve been enthusiastically telling others to please read it.

Some things I’ve personally learned:

Being a night owl, early bird, or somewhere in the middle is genetic. We literally can not change this “habit”, because it’s not a habit; it’s a biological function. About 40% of people are early birds, 30% are night owls, and 30% are in the middle. The theory as to why we’ve evolved this way is because as a social species, this natural ability to take turns keeping watch at night improves our survival as a whole. Thus we as a society need to rethink and rework the ways that our world favors early birds and shuns night owls.

All teenagers have a shift in circadian rhythm that is different than young children and adults. They literally can not naturally fall asleep until well past midnight, and thus should not be waken up until after their 8 hours of sleep. What parents–and society–expecting teens to go to bed by 10 pm and wake up by 6 or 7 am for school is like asking an adult to go to bed at 7 or 8 pm, and then wake up at 4 am. Horrible, right? And yes, that chronic sleep-deprivation does have real consequences, such as a link to increased physical and mental illness. 

The natural human sleep schedule is a continuous 7-8 hours at night, and a brief 30 - 60 min nap in the afternoon. Studies have shown that in cultures where this schedule has been suddenly disrupted (like a study in Greece), people with no history of cardiovascular disease suddenly showed a 37% increase in the chance of dying from heart disease (vs those who still maintained a mid-day napping schedule) over the 6-year study period. Yikes. 

Oh, btw, that whole observation in Western Europe about people sleeping in 2 segments in the night (and waking up in the middle to eat, socialize, etc) is not a biological thing, but rather, cultural. That is not how humans have evolved to sleep. 

I think we’re all kind of familiar with knowing that sleep is attached to remembering facts, but sleep is also necessary for learning new facts. Thus a good night’s rest is not just essential for doing well on tomorrow’s exam, but also for remembering tomorrow’s lecture in another class. To put it another way: you retain short-term memories in the hippocampus, but it has a storage limit (like a USB stick). Thus sleep helps move those memories into long-term storage so you can remember them, and by doing so, also frees up that space for new memories. 

Sleep is also essential for learning new motor skills. If you’re having trouble with say, playing a difficult piece on the piano, try again after a full night’s rest. When you’re sleeping, your brain is still actively working perfecting that sequence of piano keys you need to press. Thus the adage of “practice makes perfect” should be amended to “practice and sleep makes perfect”. 

Sleeping 6 hours/night for 10 days straight will cause a cognitive decline equivalent to staying up for 24 hours straight. And for those of us who keeps that exact same sleep schedule and think we’re “fine”, we really don’t realize how not fine we are because we think that’s our baseline normal. If you’ve ever wished to have more energy and be more productive, sleeping more may just be your magical wish-granting-genie.

Every hour in the US someone dies from a car accident caused by someone behind the wheel not getting enough sleep, due to the brain essentially “blacking out” to outside stimulus for a few seconds during a micro-sleep. As a perspective: a drunk driver is merely slow at reacting to say, slamming the brakes; a sleep-deprived driver going through a micro-sleep doesn’t react at all. 

Heart attacks across the US spike significantly the day following daylights savings when everyone loses an hour of sleep. The opposite is true when we gain back that hour in the fall: heart attacks drop the following day. And that’s just one piece of evidence that sleep supports a healthy heart. 

Sleeping 4 hours/night for just six nights increases your blood glucose levels so much you would be classified as pre-diabetic. 

It’s well known that alcohol can disrupt REM sleep. What was interesting is that alcohol-disrupted sleep can interfere with memory (and thus learning) even up to three nights later, even if you get 2 full nights of sleep before consuming alcohol. Therefore, if you have an exam on Monday, drinking on the Friday before will interfere with remembering everything you’ve studied the previous 2 days. 

Blue light, like those emitted from LED lightbulbs and the phone/tablet/computer screen you’re reading this from, stimulates our brain to wake-up and to stay awake. The evolutionary hypothesis for this is that we–and all land animals–evolved from marine life in the ocean, where the only visible light is blue, and therefore our brains recognize blue light as a cue to wake up. 

And that’s just a small fraction of the super interesting life-changing things I gained from this book. So if you found these tid-bits fascinating, I highly suggest checking it out!

a guide to a good night sleep

Hi all, it’s Bianca, it’s been a week that I took a break from social media, I was so anxious because someone could send me a message, but I cannot reply to it. However, I spent more of my time in reading and drawing, which really helps me to recharge and relax!!! 

Here’s a small guide to a good night sleep! My sleep schedule is so messed up but I’m returning school soon, so hopefully I will able to adjust it to my normal rhythm ❤️💜💙

Sensory | 🌈

Pick Your Favorite Findings From Fermi’s First Decade

The Fermi Gamma-ray Space Telescope has been observing some of the most extreme objects and events in the universe — from supermassive black holes to merging neutron stars and thunderstorms — for 10 years. Fermi studies the cosmos using gamma rays, the highest-energy form of light, and has discovered thousands of new phenomena for scientists.

Here are a few of our favorite Fermi discoveries, pick your favorite in the first round of our “Fermi Science Playoff.” 

Colliding Neutron Stars

In 2017, Fermi detected a gamma ray burst at nearly the same moment ground observatories detected gravitational waves from two merging neutron stars. This was the first time light and ripples in space-time were detected from the same source.

The Sun and Moon in Gamma Rays

In 2016, Fermi showed the Moon is brighter in gamma rays than the Sun. Because the Moon doesn’t have a magnetic field, the surface is constantly pelted from all directions by cosmic rays. These produce gamma rays when they run into other particles, causing a full-Moon gamma-ray glow.

Record Rare from a Blazar

The supermassive black hole at the center of the galaxy 3C 279 weighs a billion times the mass of our Sun. In June 2015, this blazar became the brightest gamma-ray source in the sky due to a record-setting flare.

The First Gamma-Ray Pulsar in Another Galaxy

In 2015, for the first time, Fermi discovered a gamma-ray pulsar, a kind of rapidly spinning superdense star, in a galaxy outside our own. The object, located on the outskirts of the Tarantula Nebula, also set the record for the most luminous gamma-ray pulsar we’ve seen so far.

A Gamma-Ray Cycle in Another Galaxy

Many galaxies, including our own, have black holes at their centers. In active galaxies, dust and gas fall into and “feed” the black hole, releasing light and heat. In 2015 for the first time, scientists using Fermi data found hints that a galaxy called PG 1553+113 has a years-long gamma-ray emission cycle. They’re not sure what causes this cycle, but one exciting possibility is that the galaxy has a second supermassive black hole that causes periodic changes in what the first is eating.

Gamma Rays from Novae

A nova is a fairly common, short-lived kind of explosion on the surface of a white dwarf, a type of compact star not much larger than Earth. In 2014, Fermi observed several novae and found that they almost always produce gamma-rays, giving scientists a new type of source to explore further with the telescope.

A Record-Setting Cosmic Blast

Gamma-ray bursts are the most luminous explosions in the universe. In 2013, Fermi spotted the brightest burst it’s seen so far in the constellation Leo. In the first three seconds alone, the burst, called GRB 130427A, was brighter than any other burst seen before it. This record has yet to be shattered.

Cosmic Rays from Supernova Leftovers

Cosmic rays are particles that travel across the cosmos at nearly the speed of light. They are hard to track back to their source because they veer off course every time they encounter a magnetic field. In 2013, Fermi showed that these particles reach their incredible speed in the shockwaves of supernova remains — a theory proposed in 1949 by the satellite’s namesake, the Italian-American physicist Enrico Fermi.

Discovery of a Transformer Pulsar

In 2013, the pulsar in a binary star system called AY Sextanis switched from radio emissions to high-energy gamma rays. Scientists think the change reflects erratic interaction between the two stars in the binary.

Gamma-Ray Measurement of a Gravitational Lens

A gravitational lens is a kind of natural cosmic telescope that occurs when a massive object in space bends and amplifies light from another, more distant object. In 2012, Fermi used gamma rays to observe a spiral galaxy 4.03 billion light-years away bending light coming from a source 4.35 billion light-years away.

New Limits on Dark Matter

We can directly observe only 20 percent of the matter in the universe. The rest is invisible to telescopes and is called dark matter — and we’re not quite sure what it is. In 2012, Fermi helped place new limits on the properties of dark matter, essentially narrowing the field of possible particles that can describe what dark matter is.

‘Superflares’ in the Crab Nebula

The Crab Nebula supernova remnant is one of the most-studied targets in the sky — we’ve been looking at it for almost a thousand years! In 2011, Fermi saw it erupt in a flare five times more powerful than any previously seen from the object. Scientists calculate the electrons in this eruption are 100 times more energetic than what we can achieve with particle accelerators on Earth.

Thunderstorms Hurling Antimatter into Space

Terrestrial gamma-ray flashes are created by thunderstorms. In 2011, Fermi scientists announced the satellite had detected beams of antimatter above thunderstorms, which they think are a byproduct of gamma-ray flashes.

Giant Gamma-Ray Bubbles in the Milky Way

Using data from Fermi in 2010, scientists discovered a pair of “bubbles” emerging from above and below the Milky Way. These enormous bubbles are half the length of the Milky Way and were probably created by our galaxy’s supermassive black hole only a few million years ago.

Hint of Starquakes in a Magnetar

Neutron stars have magnetic fields trillions of times stronger than Earth’s. Magnetars are neutron stars with magnetic fields 1,000 times stronger still. In 2009, Fermi saw a storm of gamma-ray bursts from a magnetar called SGR J1550-5418, which scientists think were related to seismic waves rippling across its surface.

A Dark Pulsar

We observe many pulsars using radio waves, visible light or X-rays. In 2008, Fermi found the first gamma-ray only pulsar in a supernova remnant called CTA 1. We think that the “beam” of gamma rays we see from CTA 1 is much wider than the beam of other types of light from that pulsar. Those other beams never sweep across our vision — only the gamma-rays.

Have a favorite Fermi discovery or want to learn more? Cast your vote in the first of four rounds of the Fermi Science Playoff to help rank Fermi’s findings. Or follow along as we celebrate the mission all year.

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