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biki kal

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The biggest Weight loss lies

Nov 16, 2019

1615

If you’re trying to lose weight for a long time, it is likely that you have come across those biggest weight loss lies which the weight loss industry tells people. Because of these lies, you are not able to lose the extra weight even though you have been trying pretty hard. What are these lies? Let’s find out.

Big weight loss lie #1 Dieting helps you lose weight

Scientific research carried out with thousands of people found that the main two reasons of weight gain are irregular eating and the history of dieting. But the weight loss industry will tell you that you need to go for dieting if you really want to lose weight. However, studies show another picture. When you go for dieting, your body will prevent weight loss because they will perceive it to be a famine. When you start your dieting, your body will think you are starving and so it will try to protect itself by holding onto weight. The more diets you do, it is like training your body more to hold onto weight. This is why it becomes increasingly difficult to lose weight with typing. If you do a little bit of research, you will find that 95% of all diets fail. You’ll also find that more than 66% of people who diet end up putting on more weight within months of starting their diets. Even when youâ€™re dieting, you’re still craving food and that craving is one of the major reasons why you gain more weight. However, the dangers of dieting do not end here. It can result in higher risk of heart disease, osteoporosis, loss of strength and thinning hair.

If you want to lose weight, you will have to go to the root cause and do something about it and the root cause is leptin resistance.

Big weight loss lie #2 exercise helps you to lose weight

This is a common belief that exercise will help you to lose weight, but when exercise inflammation causing your body and it can result in your body producing more stress hormone cortisol. This cortisol can signal your body to hold on to fat. It losing weight, your body will start to hold on to the fat present in the body and at the same time because of the compounding inflammation resulting from exercise, you will start gaining more weight. Another study found that people who exercise regularly actually increase their food intake which can destroy the objective of weight loss.

Big weight loss lie #3 slow metabolism causes weight gain

Studies found that overweight people actually have a higher metabolism than people with healthy weight. When you have more fat and weight in your body, your body will come up with ways to find a solution for this problem. It will build up extra muscle especially in your legs to carry the extra weight. More muscle means a higher metabolic rate at rest.

You have to be very careful about these lies because you will often hear them. If you believe them, then it will become a problem for you and he will not be able to lose weight even though you try very hard. Knowing all these big weight loss lies will help you to find ways, techniques and methods which can help you to avoid all these lies and actually lose weight.

References

1. Leptitox
2. What causes obesity & overweight?
3. What Is Overweight and Obesity?

Why do you gain weight even when you don’t want to?

Nov 15, 2019

1307

There are a few reasons which force your body to gain weight even when you don’t want to.

You eat more highly processed foods

Foods which are healthy are minimally processed or not processed at all. Ports, frozen foods and yogurt are minimally processed. However, on the other hand the foods that are highly processed often result in weight gain because of their content. Such foods include sugary cereals, fast food and microwave dinners and they contain added sugars, harmful ingredients, preservatives and unhealthy fats. Various scientific studies have found direct link between highly processed foods and weight gain. If you are consuming ultra-processed foods, you are 32% more likely to be obese in comparison to people who do not consume such foods.

Too much sugar

If you are consuming too much sugar, you’re likely to gain weight. If you’re regularly consuming sugary foods and beverages like candy, cakes, soda, sports drinks, ice cream, ice cream and sweetened coffee drinks, you’re likely to gain more weight. Too much sugar will not only increase your weight, it will also increase the risk of chronic health conditions including type 2 diabetes and heart disease. It has been proven in different types of scientific studies conducted in different parts of the world.

A sedentary lifestyle

This is another reason why you are gaining more weight than you want to. If you are living a sedentary lifestyle, the possibility of gaining more weight and becoming obese will increase manifold. Inactivity results in weight gain and chronic diseases. If you’re working a desk, you are in the job very need to sit for several hours during the day, if you do not exercise regularly and if you are a couch potato, the possibility of gaining weight is more in your case. Not only that, a sedentary lifestyle will also result in different types of medical problems for you. Work related tasks and watching TV are the two largest contributors that resulted in a sedentary lifestyle for many people.

Yo-yo dieting

If you are engaged in yo-yo dieting that can also force you to gain more weight even though you started such dieting initially to lose weight and fat from your body. Yo-yo dieting means cycles of intentional weight loss followed by unintentional weight regain. It can result in more weight gain over time. Scientific studies found that people who diet may have greater body weights and waste circumferences than people who did not diet the previous year.

Undiagnosed Medical issue

You may also gain weight because you are suffering from an undiagnosed medical issue. Several medical conditions may result in unintentional weight gain.

Hypothyroidism- it can affect your thyroid gland and may result in weight gain or difficulty with weight loss

Depression-depression can result in weight gain and obesity

Polycystic ovary syndrome (PCOS)-this medical condition can result in hormonal imbalances and can cause weight gain and make it difficult to lose weight

Binge eating disorder (BED)-if you’re suffering from this problem, there will be recurrent episodes of uncontrollable overrating and that will result in weight gain.

References

1. Cinderella Solution
2. What causes obesity & overweight?
3. What Is Overweight and Obesity?

Improve your life by improving flexibility

Living Healthy

Nov 14, 2019

1199

Stretching not only helps you to perform better during your workout and games or keeps you safe, it also helps you in other ways. It can prevent different types of injuries or even illness and all you have to do is give it a few minutes a day.

Why is flexibility important?

We all know that exercise is very much beneficial for your body and mind. It can help you to stay away from different types of medical problems including some cancers and also can help you with your mental health. However, flexibility does not get the same attention as exercise. Even doctors and physical therapists may not see it as important as it should be. However, you need to know that flexibility is a vital part of keeping your body fit and able. It is the third pillar of fitness along with cardiovascular conditioning and strength training.

If you want to reach the optimum fitness level, flexibility can help you to reach there. It also has a big role in injury prevention and it can contribute to keeping away problems like arthritis and more serious illnesses.

When you stretch a muscle you lengthen the tendons or muscle fibres. These fibres attach the muscle to the bone. If these fibres are longer, it is better for you because then youâ€™ll be able to increase the muscle in size when you perform your strength training. It means more flexible muscles have the potential to become stronger muscles.

When you build stronger muscle fibres, it will boost your metabolism and your fitness level. Flexible muscles will help you by making your everyday activities easier on your body. It will also reduce the possibility of injury in day-to-day activities.

There are some day-to-day activities which you generally perform that can shorten some muscles. Such activities include hunching over the computer. Along with that there is nature loss of muscle elasticity that happens due to ageing. When both these variables combine they can be dangerous for you, especially when you try to perform any quick or awkward motion. At that time, such same ocean can stretch your muscles beyond a limit and that can cause a strain or a tear. When you have more flexibility, your body will be able to adapt to physical stressors.

Stretching will also improve your circulation and will increase blood flow to your muscles. When you have better circulation in your body, it can protect you against a host of illnesses. It can save you from diabetes and kidney disease. When you have more flexibility, it can help you to stay away from cardiovascular problems.

How to get and stay flexible

You donâ€™t have to have the capacity to do a split, even though it will be wonderful if you can do that. You need to be as flexible as your lifestyle dictates. If you are a sportsman, depending on the sport you participate in you will need different levels of flexibility. To improve your flexibility, you will need to stretch your body and stretching will help you to do exactly that. While stretching, you need to focus on the major muscle groups such as upper body including arms, shoulders, neck; back, and lower body including thighs, calves and ankles. Depending on your lifestyle, you will need to focus on specific stretches for problem prone areas.

References

1. Hyperbolic Stretching
2. The importance of stretching
3. How to Stretch

Get into ketosis faster

Nov 13, 2019

1199

Ketosis is a metabolic state and it is quite normal for the human body. When you reduce your carb intake, your body will switch from burning glucose to burning fat and during this process ketones are produced, which provide the energy necessary for the body. Ketosis has so many health benefits for you, but getting into ketosis takes time. But there are some faster, proven and effective ways of getting into ketosis.

Limit carbs

The first thing that you need to do if you want to get into ketosis faster is to limit carbohydrate intake. Ensure that you are not consuming more than 20 to 25 g of carbohydrates daily. If you limit your carbs at once, it will help you to get into ketosis quicker. Also the adaptation of your body will generally be easier and it will take less time. You can experiment with the amount of carbohydrates and then find the best amount for yourself.

Move more

If you want to get into ketosis faster, you will have to move yourself more. You will first need to turn off the glycogen that is stored in your liver and muscles before you can go into ketosis. Glycogen will use force for your energy needs before your body can start using the fat. If you want to speed up glycogen consumption, you will have to move a lot and burn lots of energy. You can work out in the gym or go for any other type of exercises that you like. Even walking or jogging will also help you to burn more glycogen. If you want to reach ketosis quickly, you will have to do more and more exercises throughout the day.

Intermittent fasting

Intermittent fasting can also help you to get into ketosis faster. It helps because it can force your body to use of the glycogen faster. Since you are not eating anything during the fasting period, your body will be forced to use the stored glycogen for energy and in this process it will start depleting glycogen stores faster. If you have not done any intermittent fasting on keto diet, you can start small by having your breakfast later than usual. It can also skip your breakfast to find out whether you are comfortable with the idea or not.

If you feel tired or weak, then you should immediately eat something. Most of the people can easily skip a meal without any problem.

Exercise on an empty stomach

If you want to get into ketosis faster, youâ€™ll have to work out on an empty stomach because that will force your body to use of the stored glycogen and then your body will start using the fat. Weight training can help you to burn more glycogen. It engages the big muscle groups like legs, back, shoulders and arms and can help you to deplete glycogen stores faster. Most people can get more benefit by exercising on an empty stomach. If you find it difficult for yourself, you can always carry a small snack with you and use it if youâ€™re finding it difficult to go on without eating something.

References

1. Detoxil
2. Ketogenic Diet
3. Ketogenic Diet for Obesity: Friend or Foe?

Donâ€™t make these mistakes when following a keto diet

Nov 12, 2019

1386

Keto diet or ketogenic diet is very popular at present. It is a low carb, moderate protein and high fat diet, which is mostly used for losing weight and improving performance.

Not drinking enough water

When you are following a keto diet, your body burns fat for fuel and in this process your body needs lots of fluids. That is why; you need to drink more water if you are following a keto diet. If you do not drink enough water your metabolism will slow down and you will not be able to lose weight. Water is also essential for you for better circulation of nutrients, eliminating the toxins in your body and helping to burn more fat.

Not eating enough fat

Keto diet contains high amounts of but many people are scared of eating too much fat because they believe that that will make you fat and fat can result in different types of medical problems. But while following a keto diet since you are limiting your carb intake, it is very important to consume more fat. If you are not eating the right amount of fat, it can create problems with your hormone function and metabolism. If you are not eating enough fat, you will feel lethargic due to lack of micro and macro nutrients. Only eating that is not good enough, you need to eat the right kind of fat which include animal fats, olive oil, monounsaturated fats in your diet.

Youâ€™re not getting enough sleep

This is another mistake that you should avoid when you are following a keto diet. If you want your keto diet to work, you will need at least 7 to 8 hours of good sleep every night. Sleep is important for you because it will help your body to repair itself. If you are not getting enough sleep, it can increase the craving for sugary stuff and the stress level can increase. If your stress level increases, it can affect that the ketones in your body. High cortisol resulting from stress can result in unwanted fat gain.

Eating too much dairy

Dairy products are good for you because they contain low amounts of carbohydrates and high amounts of fat and so they can be considered as a good food source. However, if you are consuming more dairy products, it can lead to overeating. Too much of dairy products, like cheese, can ruin your diet plan. Many dairy products also contain some sugar and that is why you need to read the nutrition label before you buy them.

Too much snacking

You have to be very careful with snacking if you are following a keto diet. This is the easiest way of adding extra and excess calories to your diet. Keto diet has a satisfying effect and so in general you should not crave for snacks but if youâ€™re still feeling hungry, you will need to make some changes in your diet or have snakes in moderation. You can also eat cheese, seeds, avocado and nuts. If you are taking a snack, you will need to do that in moderation and only if youâ€™re feeling excessive hunger between meals.

References

1. Custom Keto Diet
2. Ketogenic Diet
3. Ketogenic Diet for Obesity: Friend or Foe?

How lucid dreaming can help you to have a better life

Oct 26, 2019

1323

The real-world benefits of lucid dreaming are really wonderful and that is why it is becoming more and more popular among people. It is an all engrossing experience and an explosion to the senses. Lucid dreaming is like creating an alternative reality where you can be free of all your fears and inhibitions and you can be confident that you can do absolutely anything. Letâ€™s find out what lucid dreaming can do for you.

Discover a personal meaning

You can use lucid dreams to consolidate your waking philosophies. Through Lucid dreaming, youâ€™ll be able to find the meaning of your life for the present. Itâ€™ll help you to clearly see your philosophies and find out how you can use them in your daily life.

Talk to your true self

Lucid dreamers can summon and converse with their true selves. Frequent Lucid dreamers find that there may be a hidden awareness behind the dream. The true self is the observer, the wiser yourself and it speaks frankly and directly to you. It may be difficult to talk to your true self in the waking world but it can be easier for you to do so when you are in your dreams. Some experts also refers to it as a separate consciousness within you. You can think of it as a true self which is an awareness hidden by layers of misguided core believes which were developed in childhood and during brewing years.

Practice and improve real-life skills

In lucid dreaming, youâ€™ll be able to practice and then improve real life skills. There is an example of a doctor who practised surgical cases for the next day during his sleep. This doctor had a reputation of excellence because of this. He was able to refine and polish his techniques much faster than the average surgeon. You can improve any physical scale while being Lucid because the tangible experience transfers to real-life muscle memory.

In the same way, mental and emotional responses can also be rehearsed while in a lucid dream and then that can improve your skills like public speaking. Practising during lucid dreaming can also help you to improve your skills at the real-world because that is practice after all.

Overcome fears and phobias

With the help of Lucid dreaming, youâ€™ll be able to overcome your fears and phobias. If youâ€™re afraid of something, you can do that in your dream without any risk. Doing that what you fear during a lucid dream is safe, you can slow down time, control different factors and happenings. For example, if youâ€™re afraid of heights, you can jump out of an aeroplane in your lucid dreams. If you do that repeatedly you will feel better about your fear of heights in the waking world. When you practice it in your lucid dreams, it will create new mural patterns in your unconscious mind which will help you to overcome the fear for good.

Create your dream plots in advance

As a Lucid dreamer youâ€™ll be able to create any image enabled dream scenario in advance. For that, you can use both dream induced and wake induced techniques. Youâ€™ll be able to set up elaborate plots before even going to sleep.

References

1. World of Lucid Dreaming Academy
2. Lucid dreaming in narcolepsy
3. Lucid dreaming: a state of consciousness with features of both waking and non-lucid dreaming

Reiki-healing energy

Oct 26, 2019

1299

The world â€œReikiâ€� comes from to Japanese words which translate to â€œuniversal life force.â€� This is an energy found within all things. When you are trained in Reiki healing, youâ€™ll learn to use that life force for healing the receiver.

Combination of East and West

The healing modality comes from Japan but it is now popular worldwide and even Western medicine has also recognize its benefits. Most of the major medical centers and hospitals are now using Reiki in an integrative healing method. Along with modern medicines, Reiki is often used as an alternative healing mechanism which has proved beneficial for many people. There are different scientific studies in different types of medical settings which have proven the benefits Reiki can offer to the patients suffering from different type of problems.

Symbols and spirit guides

Reiki healing and treatment includes the use of sacred symbols. In some of the traditions, you cannot learn those sacred symbols and use them if you are not initiated into the system. On some other paths, some of the symbols have been made public. You will find those signs and symbols in books and in the intranet.

Besides different types of symbols used in Reiki treatment and healing, Reiki practitioners can also call up and spirit guides or angels depending on the spiritual path. Reiki is however not a religion because people from different faiths can practice it.

Healing energy

Reiki healing generally takes place on emotional, spiritual and physical level. In this type of healing system, focus is given on the recipientâ€™s chakra systems. There may be some imbalances in the chakra systems that a person has. Such imbalances may happen because of physical ailments of different types. At some other times it may be related to some sort of emotional or spiritual issue which are not yet resolved. It may be relationship issues, problems at work, anger at a parent or spouse or anything else. When the Reiki healer transfers Reiki energy into the recipient, the practitioner can help the individual heal through such issues. So, a Reiki healing process can help you to get over your physical, emotional and spiritual issues and problems which have been controlling and stopping you from moving ahead.

Benefits of Reiki

As you probably already know there are many benefits that Reiki can offer to you. It can be used to treat various ailments, both physical and emotional. Some of the common benefits of Reiki healing include-

Reiki healing can create emotional wounds from earlier in life. It can provide coming energy to anyone who is overwhelmed by stress. It can also purify food or drink by blessing them with Reiki energy. Reiki is a treatment often that can be used in tandem with conventional health practices and medicine. Reiki can also help you to improve or amplify spiritual awareness that you have. On a physical level, Reiki can help you to relieve pain caused by disease or injury. It can also provide therapeutic relief for someone who is grieving a loss.

It means Reiki healing can offer you so many benefits that there is no point in not trying it. You can easily try it because you can combine it with other types of treatment options including modern medicine.

References

1. Usui Reiki Healing Master
2. Reiki 3. Effect of Reiki Therapy on Pain and Anxiety in Adults: An In-Depth Literature Review of Randomized Trials with Effect Size Calculations

Pull-ups and how they can help you to create a better body

Oct 26, 2019

1216

A pull up is a challenging upper body exercises. In this exercise, you grip and overhead bar and lift your body up until your chin is above the bar. Even though it may seem very easy, it is hard to execute exercise.

Why is it so difficult?

If you are finding pull-ups very difficult to perform, it may not mean that you do not have sufficient upper body strength. Even though if you have strength in your upper body, you may not be able to perform pull-ups with the right form because of physics. In pull-ups, you need to lift your entire body mass straight up using only the muscles in your upper body. You do so by counteracting gravity throughout the process and that is why it is so difficult. If your weight is more, the exercise may become more difficult for you.

Then why should you do it?

When you perform pull-ups, you need the intense engagement of nearly every muscle in your upper body.

Hands-there is a complex group of highly specified muscles present in your hands and these muscles help you to grip the bar.

Wrists and forearms-the rise during pull-ups is guided by flexors running from your forearms through your wrists.

Abdominals-if you are doing the pull up correctly, that the mineral muscles will stabilise your core and they will keep you from swinging.

Back and shoulders-pull-ups can do wonders for your back muscles and for some people that is the only reason why they devotedly try pull-ups. The latissimus dorsi, which is the V shaped slab of muscle in your upper back, pulls on your upper arm bones as you pull yourself up. The letâ€™s are assisted by the infraspinatus and other muscles which involved your shoulder blades in the movement while performing pull-ups.

Chest and arms-pull-ups will also help you to build your chest and arms. This happens because pectoralis major muscles and part of your triceps pull your arm bone toward your body.

If you simply focus on perfecting the form and then repeat this exercise where your renter body mass is reached, it will help you to build strength and definition. Very few other exercises can help you to do so many things.

It is very important to learn pull-ups with the right form and you need to do them in the right form so as to get the maximum benefit possible from pull-ups.

What to do if it is difficult

Sometimes, you may find it very difficult and you may fail initially. However, experts agree that the best way to get to the pull up is to practice the pull of movement itself. Even if you canâ€™t complete it at first, you will have to keep doing it. There are some other exercises and techniques that can help you to do better faster. A negative pull-up is a downward half of the pull up and you can start it with your chin above the bar. This can help you to practice pull-ups better and reach a position where you can do pull-ups better. Spotter-assisted pull-ups and partial pull-ups can also help you to do pull-ups better.

References

1. The Ultimate Pull-up Program
2. Effects of grip width on muscle strength and activation in the lat pull-down
3. Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up

Amazing ways to clean and heal your chakras

Oct 25, 2019

1137

There are seven main chakras which are important when it comes to healing. They begin at the bottom of your spinal cord at the point of the coccyx bone and goes all the way up the spinal cord to the top of your head. These are the Root Chakra, Sacral Chakra, Solar Plexus Chakra, Heart Chakra, Throat Chakra, Third Eye Chakra, and Crown Chakra. How can you heal your chakras? Letâ€™s find out.

Chakra meditation

Healing by chakra meditation involves healing from two directions.

Focusing on the level of cause

If you do not address the cause level, then feeling distressed or upset inside the body and emotions will always be there. Any type of meditation that can help you to bring attention to yourself to a state of pure awareness is necessary here.

Focusing on the levels of effects

The next meditation involves other variations of chakra meditations which are generally used for reduce the feelings or effects of being isolated or separated. This is a feeling which is opposed to the whole that we actually are. The Wellbeing Boat, Inner Vision Meditation and White Light Chakra Meditation are some of such meditations.

Affirmations

Another tool that is used for chakra healing are affirmations. These are positive statements which can stand on and heal damaged part of you. You can use it affirmations and focus on different aspects one at a time. Different chakras will need different types of affirmations and you will need to choose correctly to get the maximum benefit.

Balancing through massage

Massage is another common technique used for chakra healing. There are different types of massages which are used in chakra healing.

If you focusing on the Root Chakra, massaging of the gluteal muscles, legs and feet is done. Such massage encourages energy flow known as prana in this area. For the Sacral Chakra, myofascial release for the hip flexors along with releasing the iliopsoas muscle is necessary to release tension and hips. The Solar Plexus can be massaged by using oil to the abdomen area. Clockwise directions are used around the area of the navel while massaging. It helps in improving waste elimination and organ functioning by bringing any conscious have understood these areas. The heart chakra is balanced by massaging the area of the upper back and a gentle traction to the shoulder joint and arm. The Throat Chakra is balanced by a neck traction and release of restricted fascia tissues surrounding the back and the front of the neck. The Third Eye Chakra is balanced by using a technique known as â€œbrow strippingâ€� where the muscles in the jaw area, temples and nasal sinuses are massaged. The Crown Chakra is balanced by as scalp massage, hair pullâ€™s s and cervical traction.

Color vibrations

Color vibrations is another way of healing your chakras. When you are exposed to different types of colors which have different vibrations, your physical state, emotions and moods can change. You can rebalance the chakras by exposing your body to different colors. Such exposures can be done in our homes, our food and the clothes that you wear. You can also use color glasses which can absorb the vibrations necessary for your bodies.

References

1. Past Forward: Past Life Healing
2. Children’s reports of past-life memories: a review
3. Books about the Study of Past Life Memories

Why do you need a polyphasic sleep schedule?

Oct 25, 2019

1201

On average we spend about 33% of our lives sleeping which means about 26 years of our lives are spent in sleeping. Sleep is essential for proper functioning of different activities of your body and mind. Sleep is important as it helps us to recharge ourselves physically and mentally. The normal sleep schedule talks about sleeping once per 24-hour period for about 7 to 9 hours from the night. This is called as a monophasic sleep schedule. In case of polyphasic sleep schedule, you sleep multiple times usually more than twice in a single 24-hour period. Letâ€™s find out why you need it.

Maximize the frequency of activities

When you go for a polyphasic sleep schedule, it can help you to maximize the frequency of your waking activities. Many of us enjoy starting some tasks or activities right after we wake up. When you go for a polyphasic sleep schedule, youâ€™ll be able to experience not just one first of the day activity but at least three such activities.

Immediate entry into REM sleep

An adult spend about 20% or 1 Â� hour in REM sleep each night. REM sleep is recognized as one of the most essential stages of the companies sleep cycle. It helps us by restoring our energy necessary for different bodily functions. If you go for a polyphasic sleep schedule, it will help you to go directly into REM sleep and that too several times. Monophasic sleepers spend about 65% in non-REM sleep or light sleep, which can be a waste when you compare it with polyphasic sleep schedule.

A night owl and an early riser

With polyphasic sleep schedule a you can become a night owl and early riser both. You can get benefits from both the sides. Youâ€™ll be able to work longer into the night and at the same time will also be able to rise early. Youâ€™ll be active late during the night and youâ€™ll also be active in the morning hours. Once you finish up one of those power naps, youâ€™ll be ready to go once the Sun sets.

Get multiple brain breaks throughout the day

If you go for a polyphasic schedule, it will help your mind and body to rest for short periods several times throughout the day. It is like having several multiple brain breaks fraud the day. Since a majority of polyphasic sleeping involves the REM cycle, your brain is restored various times in one single day.

Improve sleep quality

If you want to improve sleep quality dramatically, you can go for polyphasic sleep schedule. It focuses more on quality rather than quantity. In general in case of monophasic sleep schedule, many people get 12 hours of sleep and yet wake up groggy and tired. When you go for polyphasic sleep schedule, it will improve sleep density and stability. Instead of focusing on quantity, youâ€™ll be focusing on quality and that will help you to get better results from the time you are spending sleeping. Even though youâ€™ll be spending less number of hours sleeping, you will get an overall stronger sleep.

References

1. Polyphasic Sleep Mastery
2. Sleep and alertness during alternating monophasic and polyphasic rest-activity cycles
3. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing

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