Ten minutes before sleep, do the following: PRAY

It's a combination of visualization, commitment, and meditation

Request the subconscious through this act of prayer.

Also visualize the outcome and process of that which you aspire to do the following day, and even that which you want to achieve the following month(s). Thus, visualize the following: Big Picture, Milestones, and yourself the next day.

In the morning, process your subconscious state by instead of immediately inputting, you start outputting!

This can be done through journaling.

Put the phone on airplane mode (in addition to blocking blue light) before sleep, for quite some time before sleep, in order to avoid (over)stimulation and the creation of dopamine which negatively impacts (falling a)sleep

What is done right before and right after sleep sets the stage for literally everything.

How you do anything is how you do everything.

Ideally in the evening, before sleep, do some activity or activities that turn off the mind. You want to relax and stop thinking so much.

Interestingly enough, forgiveness, or the act of forgiving makes relaxing easy. So, if you have someone, or even yourself, to forgive... Do this right before going to sleep :)

Apparently, cold shower for roughly 3-4 minutes (rather than a hot shower) before sleep are helpful for sleep, as it decreases the core body temperature.

When you wake up, get sunlight in. Andrew Huberman also advocates for that. It tells the brain and body to wake up. It creates cortisol.

Can be combined with movement/exercise as well which also increases sleep quality. (Movement should not to be too late, however.)

Consistency is key when it comes to sleep.

Always go to bed at the same time and wake up at the same time.

Apparently, some Magnesiums can help with deep sleep.

Author takes 400mg.

It is important to block blue light in the evening. Blue light sends signals to your body to be awake.

One of the things to optimize sleep is to take care of meal timing. Author eats: - Breakfast at 8 - Lunch at noon (12) - Dinner between 5 and 6.30

Discipline and consistency is important here.

Essential is to eat dinner 3+ hours before you go to sleep.

Food increases core body temperature which negatively impacts sleep.

Sleep is the absolute foundation for top-performance.

Measure it. Track it. Optimize it.

After that, results WILL go into the sky.

• claim with evidence

  • Consciousness does not become annihilated just because a person has just died
  • Consciousness appears to continue at least in the first period the early period of death the first minutes or hours after death
  • Explanation
    • death is a biological process
    • when you stop blood flow to brain cells they undergo certain changes and will eventually become damaged
    • however the first thing that happens is that you stop oxygen delivery to the areas inside the core of the brain that modulate your sense of being awake and alert
    • the reticulate activating system various other parts and so it's very similar to the effect of giving a general anesthetics to somebody
    • if you give a high enough dose of general anesthetic to a patient or person then you basically shut down those areas of the brain
    • the person's consciousness looks like it's lost
    • it flips out of sight but we wouldn't say that person's Consciousness has become annihilated forever
    • we just realize it's gone temporarily and so when people first die what's happening is that oxygen is stopping to those parts of the brain and it's essentially taking Consciousness out of you and making it disappear but it doesn't necessarily disappear Forever

• comment

  • could this be the reason in Tibetan Buddhism, there is the Thukdam meditation practice as well as dream yoga practice?

via: https://www.3x5life.com/pages/about

Where is the specific research reference to back up this claim?

Summary - a growing body of research suggests that - the reasons we sleep is far more fundamental than simply neurological - and far more widespread - experiments with a wide range of neurologically primitive organisms did that they possess behavioural characteristics of sleep - this suggests that sleep may have evolved fire reasons of cellular metabolism

Primary care physician Gavin Francis reviews two books on the importance of forgetting, as part of a larger reflection on memory.

It may be worth exploring the improvements on non-REP sleep, particularly if they are increasing slow wave (deep) sleep. This is particularly true, since newer generations of antihistamines aren't anticholinergic.

!- surveillance capitalism : example- - Propublica reported breathing machines for sleep apnea secretly send data to insurance companies

Sleep tactic for solving programming challenges

Page with many resources on - Learning - Creativity - Intelligence - Sleep - Education - Memory - Health - Productivity - Myths - SuperMemo - Older texts

ahh

Schreiber, M. (2022, February 18). Covid infection increases risk of mental health disorders, study finds. The Guardian. https://www.theguardian.com/world/2022/feb/18/covid-infection-increases-risk-mental-health-disorder-study

this is a great question - reminder to self to do more research on this

While this is interesting analysis, I wonder if it's close to the best data we have on this.

Personally as a bipolar person, I can say this definitely correlates with my experience! You could maybe add my experience to the data: + Severe mania - 0-3 hours avg (often in involuntary naps) + Hypomania - 1-5 hours avg (w/ all-nighters) + Elevated/sub-hypomania - 5 hours avg + Stable - 6-8 hours avg + Depressive - 8-10 hours avg + Severe depression - 10-16 hours avg

while this is a good list and a valuable thought experiment, it also misses the features that made sleep 10,000 years ago easier and more effective: + Far better diets on average than Western person + No blue light / constant digital stimulation + Extremely active lifestyles with lots of exercise, makes sleep easier + Natural attunement to circadian rhythms that comes with waking up & sleeping w/ dusk & dawn + Lower stress and lower levels of psychopathology on average? Better resilience to stress? + Other things

This may explain why we "need" the hyper-comfortable modern sleep, more than we used to need it

This sounds a bit hyperbolic, unlikely a scientific paper would use this language. Also unclear what it means for brains to be "overwhelmed with pleasure," or what objective scientific criteria for what shows something is a "superstimulus" are.

Nursing professionals are facing with severe sleep problems during the covid 19 pandemic time. Nurses were asked to work in an environment that had a more increased level of risk than ever before. Depression and anxiety from the workplace could affect the confidence of healthcare workers in themselves as well as general trust in the healthcare system. This will lead to their turnover intention which may undermine the efforts of the governments to control the COVID-19 pandemic. The rising concern may change the working schedules of healthcare workers, offering more occupational healthcare support.

Zhao, S., Shibata, K., Hellyer, P. J., Trender, W., Manohar, S., Hampshire, A., & Husain, M. (2022). Rapid vigilance and episodic memory decrements in COVID-19 survivors. Brain Communications, 4(1), fcab295. https://doi.org/10.1093/braincomms/fcab295

Muth, A., Vermeer, A. L., Terenzi, D., & Park, S. Q. (2021). The impact of diet and lifestyle on wellbeing during COVID-19-lockdown. PsyArXiv. https://doi.org/10.31234/osf.io/erta5

Short afternoon naps at the workplace lead to significant increases in productivity, psychological well-being and cognition. In contrast, an extra 30 minutes sleep at night shows no similar improvements. [Pedro Bessone]

What was the Greek for "happy" here? Despite all of the foregoing descriptions of exhaustion and his history of "long-suffering" Odysseus is "happy" for a rest in the least of possibly dangerous and lethal surroundings.

Even the idea of sleep on travel is life-threatening to Odysseus here.

Wonderful analogy, particularly given the value of storing the heat and spark of fire in the wilderness at the time of the poem's composition.

This is an interesting use of the verb "to quit". I'm curious what the sense of the original Greek was. Who/what is quitting who/what?

Also interesting given his weakened state that he would need the help of Athene to fall asleep.

Zubek, J., Ziembowicz, K., Pokropski, M., Gwiaździński, P., Denkiewicz, M., & Boros, A. (2021). Rhythms of the day: How electronic media and daily routines influence mood during COVID-19 pandemic. PsyArXiv. https://doi.org/10.31234/osf.io/czg27

My guess is that this is caused by a sleep surplus. I'd analogize it to the CBT-i recommendation to avoid napping because it will impair sleep drive that night.

That's quite impressive. It's worth noting that benefits accrued throughout the entire study duration. There's likely further benefits over longer durations. I take the benefit to be from antioxidants.

The number of quotes and passages here makes me wonder what his sources were and how he came to them?

Did he keep a commonplace book and collect references on time? Find them via other's or from published collections? The number and types of them, particularly in the non-technical literature he's citing makes me think that something like a commonplace pattern is being leveraged here.

I wonder what effects this shift in time and industry had on causing the disappearance of the idea of first and second sleeps?

Cross reference: https://www.sciencealert.com/humans-used-to-sleep-in-two-shifts-maybe-we-should-again

Droit-Volet, S., Martinelli, N., Chevalère, J., Belletier, C., Dezecache, G., Gil, S., & Huguet, P. (2021). The Persistence of Slowed Time Experience During the COVID-19 Pandemic: Two Longitudinal Studies in France. Frontiers in Psychology, 12, 3656. https://doi.org/10.3389/fpsyg.2021.721716

These are the effects I was expecting to find. cGMP plays a role in SCN nighttime signalling, though I expect it has other mechanisms as well.

This is probably due to nasal congestion.

This confirms that thyroid function probably lacks any (direct) effect sleep. Of course, not this evidence alone, but rather this combined with "Effects of Supraphysiological Doses of Levothyroxine on Sleep in Healthy Subjects: A Prospective Polysomnography Study"

Benefits accrued throughout the 8 weeks. I recall reading on Longecity forum that ashwagandha takes a month for benefits to kick in. This study demonstrates that benefits continue to increase over two months. I suspect they continue even further than that.

Interestingly, this is pretty similar to the two placebo controlled studies on antioxidants for sleep. Thus, I wonder of the benefits of ashwaganha extract are largely antioxidant capacity. This would be a bit surprising because the ORAC of dried ashwaganda is just slightly above raw pinto beans. Based on the recommended doses, the extract isn't vastly more potent than the whole root. Though, this comment saying that the Withanolide/Withaferin A (edit: withaferin A is purportedly cytotoxic) reside mostly in the leaves has greatly confused me. Either the extract has more antioxidant activity than I realize (directly or indirectly), or the benefits come primarily from the purported mechanisms of ashwagandha (which include cortisol reduction and GABAergic activity). Edit: the full text mentions a 15 to 1 extract ratio, which is enough to put the antioxidant mechanism back on the table. It's probably a partial explanation, but after seeing the full text I think the benefits are too great to be simply from antioxidants.

I see no mention of the time of day of administration. I'm assuming it was in the morning, which contrasts with the near bedtime dosing in the antioxidant studies. If I later find out that antioxidants in the morning don't help with sleep, then that will suggest ashwagandha works by other mechanisms. However, I expect antioxidants at any time of day help with sleep. Nonetheless, I'm not discounting that ashwagandha may work by other mechanisms.

This is plausibly the reason why antioxidants enhance sleep. Though it is likely that there are other mechanisms as well, such as reduced neuroinflammation. Come to think of it, given that ME/CFS appears to be caused by high sympathetic tone during sleep, antioxidants are the perfect treatment. Antioxidants are proven in placebo-controlled trials to help with sleep in healthy subjects and insomniacs alike. I doubt that antioxidants can cure ME/CFS, but I'm confident they will help.

Unsurprising. This supports my hypothesis that ADHD is a sleep disorder. This hypothesis should hold sound regardless of EEG. That said, I also expect to find EEG disturbance during sleep in ADHD.

8.6m americans. 4% of population 20 and older

Return to Mexico, Challenges, Family separation

Franceschini, C., Musetti, A., Zenesini, C., Palagini, L., Pelosi, A., Quattropani, M. C., Lenzo, V., Freda, M. F., Lemmo, D., Vegni, E., Borghi, L., Saita, E., Cattivelli, R., De Gennaro, L., Plazzi, G., Riemann, D., & Castelnuovo, G. (2020). Poor quality of sleep and its consequences on mental health during COVID-19 lockdown in Italy [Preprint]. PsyArXiv. https://doi.org/10.31234/osf.io/ah6j3

Hisler, G., & Twenge, J. (2020). Sleep health in U.S. adults before and during the COVID-19 pandemic [Preprint]. PsyArXiv. https://doi.org/10.31234/osf.io/bzqhd

Kiltie, J., Satchell, L., M. (929493), C., Daniels, M., Gould, C. S., Sparrowe, K., Hudson, C. A., & Husted, M. (2021). The effect of change in routine on student mental wellbeing during a nationwide lockdown. PsyArXiv. https://doi.org/10.31234/osf.io/suwnp

Korman, Maria, Vadim Tkachev, Cátia Reis, Yoko Komada, Shingo Kitamura, Denis Gubin, Vinod Kumar, and Till Roenneberg. ‘COVID-19-Mandated Social Restrictions Unveil the Impact of Social Time Pressure on Sleep and Body Clock’. Scientific Reports 10, no. 1 (17 December 2020): 22225. https://doi.org/10.1038/s41598-020-79299-7.

This supports my speculation from another study, found here.

Gusman, M. S., Grimm, K. J., Cohen, A. B., & Doane, L. D. (2021). Stress and Sleep Across the Onset of the COVID-19 Pandemic: Impact of Distance Learning on U.S. College Students’ Health Trajectories. PsyArXiv. https://doi.org/10.31234/osf.io/m5zv9

This is exactly what I expected. In fact, I would have been extremely surprised if this weren't the case. I just google "schizophrenia bipolar genes" expecting this result.

I had the thought a few minutes ago, and google it right away. This means that I wasn't able to write it down as a prediction. Nonetheless, I think this points in favor of my prediction abilities. My confidence was inordinately high (i.e. on the order of 90%) even before collecting any evidence. Compare that to other high confidence beliefs (e.g. CFS is caused partly by blood volume), for which I have confidence on the order of 95%, but I have good evidence for that belief. Thus, this instance provides data that my confidence meter is reliable. I'll continue to make an effort to write down predictions ahead of time (to eliminate publication bias).

There are several reasons I suspected this would be the case. Firstly, personal subjective experience; that's what gave me the first inkling. Secondly, the connection of mania with long periods of sleeplessness. If the sleep deprivation causes the mania, then bipolar may be a sleep disorder. This is backed up by the sleep deprivation therapy for depression. Additionally, the connection of depression to sleep disturbance implies that sleep may also be causal in low mood. Furthermore, given that schizophrenia is associated with disrupted sleep spindles, it follows that the two sleep disorders, namely schizophrenia and bipolar, may be closely related genetically (via sleep regulating genes). Moreover, I knew that schizophrenia and bipolar were two of the most heritable psychological conditions; given that both are highly genetic and both involve sleep, it follows that they would likely be closely linked. Finally, I know mania can be associated with delusions, so there are several symptom crossovers. All in all, it is highly surprising that I have not seen this discussed before. Neither documentaries on schizophrenia nor documentaries on manic depression/bipolar have mentioned a link. Nor have studies I've read (admittedly few on this particular topic) mentioned anything of the sort. I shall have to look through the literature to see if this idea has been around for long.

Not only am I unsurprised by this, but I'd be surprised if it were otherwise. The logic is that schizophrenia is a sleep disorder, and exercise enhances sleep. Additionally, lack of movement is one of the negative symptoms of schizophrenia. Therefore, this poverty of movement may play a role in the pathogenesis of schizophrenia symptoms.

I need to start a google search document with predictions prior to actually searching. It will slow down my research speed, but it is necessary in order to provide unbiased data on my intuitive understanding of diseases. It seems like the majority of my strong intuitions are true. Edit: I'll just record the search phrase in my hypothes.is notes. This one was "exercise schizophrenia"

According to this statement, those who are diagnosed with RME sleep behavior syndrome have an increased risk of developing Parkinson’s disease. A number of questions arise from this statement.

• What are the characteristics of REM sleep behavior syndrome? How does it manifest itself? How often does it manifest itself? Do those individuals in which it manifests itself more frequently have an increased chance of developing Parkinson’s disease?
• What is the neurological mechanism that is causing REM sleep behavior syndrome? Is the mechanism that is causing this the actual cause of the reduction of dopamine production that is characteristic of Parkinson’s disease?

Becker, S. P., Dvorsky, M., Breaux, R., Cusick, C., Taylor, K., & Langberg, J. (2021). Prospective Examination of Adolescent Sleep Patterns and Behaviors Before and During COVID-19. PsyArXiv. https://doi.org/10.31234/osf.io/yzd4m

Stokel-Walker, Chris. ‘People Are Spending an Extra Hour in Bed since Pandemic Started’. New Scientist. Accessed 25 February 2021. https://www.newscientist.com/article/2262783-people-are-spending-an-extra-hour-in-bed-since-pandemic-started/.

https://www.albany.edu/~drewa/health/practices.html

• Neuroscientists achieve the unthinkable - talking to someone who’s asleep, and they’ve already done it with several people.
• Cross-national research team demonstrated two-way communication with lucid dreamers in the REM (rapid eye movement) sleep phase.
• Eye movements generate current, which is recorded by electrodes placed around the eyes, and the signals are translated to dialogue.
• Studying the mind during sleep used to be limited to people telling stories about their dreams after waking up, so this is a big gamechanger.
• Psychology experiments with sleeping people are now possible, and it could greatly enhance our understanding of consciousness and the mind’s abilities.

• Whether you perform best in the morning or evening depends on your chronotype - ‘larks’ work early, ‘night owls’ work late.
• Because night owls go to sleep later but have to get up early with everyone else, they incur sleep debt and need catch-up sleep on non-work days, which is bad for health.
• To explore this, researchers used data from a 1966 Finland birth cohort study, initially consisting of 12,058 children.
• At age 46, 2672 men and 3159 women from the study were questioned about their chronotypes in 2012, and monitored for 4 years afterwards.
• Compared to larks, owls had worse ratings for variables related to sleep and health, and were twice more likely to underperform at work.

Gupta, Ravi, Sandeep Grover, Aniruddha Basu, Vijay Krishnan, Adarsh Tripathi, Alka Subramanyam, Anil Nischal, et al. “Changes in Sleep Pattern and Sleep Quality during COVID-19 Lockdown.” Indian Journal of Psychiatry 62, no. 4 (2020): 370–78. https://doi.org/10.4103/psychiatry.IndianJPsychiatry_523_20.

Wright, Kenneth P., Sabrina K. Linton, Dana Withrow, Leandro Casiraghi, Shannon M. Lanza, Horacio de la Iglesia, Celine Vetter, and Christopher M. Depner. “Sleep in University Students Prior to and during COVID-19 Stay-at-Home Orders.” Current Biology 30, no. 14 (July 20, 2020): R797–98. https://doi.org/10.1016/j.cub.2020.06.022.

Rogers, Andrew H., Lorra Garey, and Michael J. Zvolensky. “COVID-19 Psychological Factors Associated with Pain Status, Pain Intensity, and Pain-Related Interference.” Cognitive Behaviour Therapy, February 10, 2021, 1–13. https://doi.org/10.1080/16506073.2021.1874504.

Florea, C., Topalidis, P., Hauser, T., Angerer, M., Kurapov, A., Leon, C. A. B., & Schabus, M. (2020, October 25). Sleep during COVID-19 lockdown: a cross-cultural pilot study. https://doi.org/10.31234/osf.io/cakq3

I'm moderately certain that cannabinoid receptor agonism is not the primary mechanism. However, I'll need to check whether THC synergizes with benzos to see if their logic holds up. I bet it doesn't follow (meaning I expect THC to synergize).

Fascinating. This increased subjective alertness is probably due to enhanced sleep.

Finding it hard to sleep might be either because of the blue light or the psychological effect of screens on us

Marmet, S., Wicki, M., Gmel, G., Gachoud, C., Daeppen, J.-B., Bertholet, N., & Studer, J. (2020). The psychological impact of the COVID-19 crisis on young Swiss men participating in a cohort study. PsyArXiv. https://doi.org/10.31234/osf.io/kwxhd

Summary of the article:

• We spend nearly half of each day daydreaming, and usually think that it’s a bad thing, but it turns out that highly demanding tasks make us daydream more.
• It allows us to turn off our surroundings, and can be a way of imagining solutions to the problem at hand.
• To find this out, researchers did two studies of employees and managers in South America, including mainly surveys about daydreaming.
• Daydreaming turned out to happen more when the tasks required a lot of focus - it can boost creative problem-solving as long as we’re personally invested in our work.
• However, for people who don’t identify with their work, daydreaming was linked to worse performance.

COVID-19 and the Labor Market. (n.d.). IZA – Institute of Labor Economics. Retrieved October 10, 2020, from https://covid-19.iza.org/publications/dp13569/

A great observation!

IZA – Institute of Labor Economics. ‘COVID-19 and the Labor Market’. Accessed 6 October 2020. https://covid-19.iza.org/publications/dp13715/.

The COVID-19 Pandemic Is Changing Our Dreams—Scientific American. (n.d.). Retrieved September 29, 2020, from https://www.scientificamerican.com/article/the-covid-19-pandemic-is-changing-our-dreams/

Dormio - new device to achieve TDI protocol

Hypnagogia vs REM phase of your dream

TDI - new protocol to record your dreams and guide them toward particular themes

Bernard, P., St-Amour, S., Lachance, Kingsbury, C., & Lapointe. (2020). Dynamic patterns of depressive symptoms and sleep during the first month of strict lockdown in two women with major depressive disorder [Preprint]. PsyArXiv. https://doi.org/10.31234/osf.io/5enrq

Cellini, N., Di Giorgio, E., Mioni, G., & Di Riso, D. (2020). Sleep quality, timing, and psychological difficulties in Italian school-age children and their mothers during COVID-19 lockdown [Preprint]. PsyArXiv. https://doi.org/10.31234/osf.io/95ujm

Maintaining health and wellbeing during the COVID-19 pandemic | Institute of Psychiatry, Psychology & Neuroscience | King’s College London. https://www.kcl.ac.uk/ioppn/maintaining-health-and-wellbeing-during-the-covid-19-pandemic

Atoui, S., Chevance, G., Romain, A. J., Kingsbury, C., Lachance, J., & Bernard, P. (2020, June 17). Daily associations between sleep and physical activity: A systematic review and meta-analysis. https://doi.org/10.31234/osf.io/ezusb

Haight, T. A. P. A. gratefully acknowledges R. S., PsyD, psychologist, a V. clinical, Saskin, P., PhD, Breathing, clinical director of the M. P. C. for, City, S. D. in K., & sheet, M. for contributing to this fact. (n.d.). Getting a good night’s sleep. Https://Www.Apa.Org. Retrieved April 9, 2020, from https://www.apa.org/helpcenter/sleep-disorders

Pisano, L., Galimi, D., & Cerniglia, L. (2020, April 13). A qualitative report on exploratory data on the possible emotional/behavioral correlates of Covid-19 lockdown in 4-10 years children in Italy. https://doi.org/10.31234/osf.io/stwbn

Lebel, C., MacKinnon, A., Bagshawe, M., Tomfohr-Madsen, L., & Giesbrecht, G. (2020, April 23). Elevated depression and anxiety among pregnant individuals during the COVID-19 pandemic. https://doi.org/10.31234/osf.io/gdhkt

Cellini, N., Canale, N., Mioni, G., & Costa, S. (2020, April 11). Changes in sleep pattern, sense of time, and digital media use during COVID-19 lockdown in Italy. https://doi.org/10.31234/osf.io/284mr

Rosen, Z., Weinberger-Litman, S. L., Rosenzweig, C., Rosmarin, D. H., Muennig, P., Carmody, E. R., … Litman, L. (2020, April 14). Anxiety and distress among the first community quarantined in the U.S due to COVID-19: Psychological implications for the unfolding crisis. https://doi.org/10.31234/osf.io/7eq8c

Data which show the effect of two soporific drugs (increase in hours of sleep compared to control) on 10 patients.

This is just as I expected, though I'd also be unsupervised by opposite findings. I'm yet to find why symptoms such as insomnia are so often cited for hyperthyroidism. I see a few possibilities. One is that it's very slow onset effect that takes more than 2 months to develop (personally, this seems unlikely). Another is that it only effects people with preexisting anxiety or hyper-arousal (strikes me as a likely partial explanation). A third is that it only effects people with the most extreme hyperthyroidism (also strikes me as partial explanation). Finally, it's possible that the entire thing is a myth. Authors of another study from 2011 noted that "[sleep] is being characterized as poor without further elaboration." I think it may be the case that people are just assuming patient's sleep issues are caused thyrotoxicosis because it seems like it would, when in fact only a small fraction actually are. Perhaps thyrotoxicosis even turns depressive insomnia into anxious insomnia, thereby confusing physicians.

The next question is whether treating light to moderate hyperthyroidism would resolve insomnia. This would answer some of the above possibilities. However, I'm uninterested in severe hyperthyroidism because it is above the maximum treatment dose I commonly see, namely 500 mcg thyroxine.

Interesting that the diet group worked better. I'd like to see if it's statistically significantly better than the drug group. It's also worth asking whether sodium was the only important dietary change, or if avoiding sodium caused many other dietary improvements.

Fascinating. Neck circumference suggests that sodium intake may indeed be the significant dietary factor. The recommended diet wasn't even very restricted in sodium.

This seems like an obsurdly obvious prediction to me. Is also lends credence to the idea of positive feedback loops in sleep disorders, particularly insomnia. That is to say, sleep insufficiency can be expected to increase arousal rather than increase sleepiness. This is also supported by the data that sleep deprivation increases evening cortisol the following evening.

That sounds incredibly high to me. 3000 mg is the absolute maximum intake that could ever be considered 'low' sodium. Under 1500 is usually considered ideal. Would, then, a diet aiming for half the sodium be twice as effective?

This is exactly what I expected to find. This is why I doubt that there is significant risk to high dose T3 taken in the morning. In fact, given that hypothyroidism is also associated with increased fracture, I'm inclined to think that thyroid hormones per se play no role whatsoever, but rather the downstream effects. That is to say, hyperthyroidism disturbs sleep, thus harming bones. I conclude, then, that so long as sleep quality is maintained, hyperthyroidism is plausibly safe for the bones.

Average sleep duration

A very tiny percentage of the population having the DEC2 gene is okay with sleeping only 6 hours.

• good siesta can double creative productivity
• siesta should be taken 7-8 hours from natural waking
• alarm clock undermines the value of napping
• caffeine before the nap undermines the value of napping
• caffeine after the nap may boost the effect of napping
• one nap per day is optimum
• habitual nappers improve nap quality over years of the habit
• nap compensate slow-wave sleep needs in roughly 1:3 duration ratio
• short night sleep may be a sign of bad health, aging, or a sign of good sleep (see: How long should we sleep?)

Nap number formula

Nap duration formula (holds only for properly timed naps)

PureDoxyk Law

Some people simply cannot sleep well in a long block over the night