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What ‘elite sleepers’ can tell us all about the eight hour myth

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What 'elite sleepers' can tell us all about the eight hour myth

History is full of high achievers who claimed to need only a few hours sleep a night – from Leonardo da Vinci to Margaret Thatcher to Elon Musk. Now, research into so-called ‘elite sleepers’ – who fall asleep late and wake up early, yet feel perfectly refreshed – is changing the way we sleep, and offering clues for ways to treat diseases such as dementia.

This week, neurologists at the University of California San Francisco (UCSF), reported on 10 years of research sequencing the genomes of ‘familial natural short sleepers’, who represent around 3 per cent of the population. They found they shared genetic mutations which make it possible to sleep less without suffering any negative health consequences.

Such discoveries show that our biological make-up plays a key role in determining how long we need to sleep for. While public health guidelines have traditionally recommended eight hours of sleep per night, some of us may need much more or less in order to maintain a healthy lifestyle.

Russell Foster, professor of circadian neuroscience at the University of Oxford, likes to compare individual sleep patterns to shoe size. “There’s huge variation,” he says. “I think that the myth of the eight hours has actually caused quite a bit of anxiety. In fact, the range for humans can typically go from six hours to ten hours.”

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Elite sleepers are right at the shortest end of this range and, intriguingly, UCSF neurologists found that their sleeping pattern also came with a number of common personality characteristics. While too little sleep can cause most of us to experience irritable mood and poor cognitive functioning, such as bad memory recall, elite sleepers appear to be the exact opposite.

The elite sleeper will typically go to bed between 11pm and midnight, and wake up five or six hours later without needing an alarm. Despite sleeping little at night, they will not feel tired during the day or in need of caffeine.

Around 90-95 per cent of the elite sleepers studied have what psychologists would describe as type-A personalities – high on ambition and optimism. Many had exceptional memories, higher pain thresholds than average, and a greater ability to cope with jetlag.

The theory could explain how great minds such as Thomas Edison, Nikola Tesla and Leonardo da Vinci required meagre amounts of shut-eye. Modern examples might include the designer and director Tom Ford, who can reportedly manage on as little as three hours per night. Donald Trump has claimed to need only four or five, while Elon Musk reportedly sleeps for no longer than six hours, due to the demands of running his companies.

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However, sleep scientists are keen to point out that elite sleepers represent a tiny fraction of the population.

“Making people feel guilty about their sleep, or having this ‘I only got four hours of sleep last night, how brilliant am I?’ approach, is almost tantamount to irresponsible because we’re all so very different,” says Foster. “The consequences could be really bad.”

Albert Einstein, he points out, reportedly slept for at least 10 hours a night. He says that a healthier way of assessing our own sleep patterns and whether we need more sleep is to look at how long you sleep for without an alarm clock, whether you struggle to wake up in the morning, and if you tend to crave caffeinated drinks or a mid-afternoon nap during the day.

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Womens Workouts

Improve Digestion & Reduce Bloating | 10-Minute Easy Home Workout

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Improve Digestion & Reduce Bloating | 10-Minute Easy Home Workout



Are you experiencing bloating and digestion problems that make you feel annoyed the whole day? Maybe this workout will make you feel good and may lessen the bloating and digestive issues that you are experiencing. This workout routine is filled with moves that will make you feel relieved, enhances blood circulation, and will support a better overall digestive health. This includes moves that activates your core, get your heart rates up, and relieve gas and discomfort. The best part is you can do this at the comfort of your own home.

Let’s talk about some of the workouts involved in this routine. We have Running in place that is great for your cardio. It elevates your heart rate for a good blood flow, Body extensions that activates your core, it also improves balance and enhances flexibility. High knee jacks that also boosts your cardio and activates core muscles, High knee chops that targets obliques. We also have leg kicks that engages lower core and your glutes, and lastly we have windmills that also engages your core, shoulder and legs! Each move here is good for easing your digestive problems while building functional strength and keeping everything dynamic.

This workout is most effective when staying consistent, as well as eating nutritious food. Always check your diet! What we eat is really important. By watching what we eat, we can also limit those digestive problems, and for sure will reduce bloating. So keep it up, stay consistent on your routine. I know that you can do this! I hope this workout routine will help you with your digestive and bloating problems! Good luck and have fun! ❤️💪

** Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

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00:00 Introduction
00:08 Running In Place
00:28 Rest
00:46 Body Extensions
01:13 Rest
01:31 High Knee Jacks
01:55 Rest
02:13 High Knee Chops Right
02:40 Rest
02:58 High Knee Chops Left
03:25 Rest
03:43 Leg Kicks
04:09 Rest
04:35 Running In Place
04:54 Rest
05:12 Body Extensions
05:39 Rest
05:57 High Knee Jacks
06:21 Rest
06:39 High Knee Chops Right
07:06 Rest
07:24 High Knee Chops Left
07:52 Rest
08:10 Windmill

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ST W vs HB W Dream11, ST W vs HB W Dream11 Prediction, ST W vs HB W Dream11 Team, WBBL 2024, WBBL|10

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ST W vs HB W Dream11, ST W vs HB W Dream11 Prediction, ST W vs HB W Dream11 Team, WBBL 2024, WBBL|10



ST W vs HB W Dream11, ST W vs HB W Dream11 Prediction, ST W vs HB W Dream11 Team, WBBL 2024, WBBL|10

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I Tried Eva Fitness Aerobic Workout for a Week! How Much Did I Burn? My Honest Review!

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I Tried Eva Fitness Aerobic Workout for a Week! How Much Did I Burn? My Honest Review!



Eva Fitness workouts that I did:-

400 Calorie Workout:-

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Chapters:-
00:00 Intro
00:55 Standing Workout
01:16 Workout Session
01:53 My Experience
02:27 Calorie Burn
03:03 Results
03:22 Tips
03:56 Upcoming Video

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Female truck driver's daily routine

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Female truck driver's daily routine



Welcome to today’s truck driver vlog! 🍁 In this vlog, you’ll see some truck loading with lumber, truck maintenance, and truck camping. 🚛
Today, I’ll show you my daily loading routine and introduce you to a very talented forklift operator who loaded my truck with lumber in Romania. After the truck was loaded, I hit the road toward Hungary and got stuck in a big traffic jam due to roadworks. I successfully unloaded my cargo and hurried to load up with paper rolls, which I transported to Slovenia.
The next day, I woke up early after my 9 hour break, and luckily, there was only one truck ahead of me in the queue. While waiting, I made myself a hot coffee because I was still sleepy, but I accidentally spilled it! 😂 The loading process for Romania was anything but easy. I was sent to three different locations before finally reaching the right loading spot, where I loaded up with solar panels.
On my way home, I had to replace a light bulb again! 😂 It feels like every week I need to change one. Hope you enjoy this vlog! 🌞

☕Thank you for buying me a coffee for the late night drives! https://buymeacoffee.com/blondiestruckingadv

🔔https://www.youtube.com/@blondietruckingadventures?sub_confirmation=1

🌞 A day in the life of a female truck driver: https://youtu.be/vL7WCoKnsPI
🌲 Transporting timber: https://youtu.be/bEMnAaZNg-I
🚚 Tire changing: https://youtu.be/rwwykuboMQw

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He's a PROPER JUMPER!! Alex meets Enzo

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He's a PROPER JUMPER!! Alex meets Enzo



Join me as I head up to Team Bragg Eventing to have my first Jump Lesson with Alex.
Enzo was an absolute Superstar and this session has made me so SO Excited about our Journey together.

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Ex-Premier League star has to eat through a tube after ‘life-changing’ procedure – signs & symptoms you must not ignore

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Ex-Premier League star has to eat through a tube after 'life-changing' procedure - signs & symptoms you must not ignore

A FORMER Premier League star battling motor neurone disease now has to eat through a tube after a “life-changing” procedure.

Stephen Darby, 36, was forced to retire from professional football after being diagnosed with motor neurone disease (MND) in 2018.

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Stephen Darby was forced to retire from professional football at just 29Credit: Rex
Darby was playing for Bolton Wanderers when he had to call time on his career

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Darby was playing for Bolton Wanderers when he had to call time on his careerCredit: Rex
Darby and Houghton tied the knot in 2018

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Darby and Houghton tied the knot in 2018Credit: Instagram
Darby came through the ranks at hometown club Liverpool

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Darby came through the ranks at hometown club LiverpoolCredit: Getty

But in recent months, former Bolton Wanderers and Liverpool ace Darby’s condition has sadly been worsening.

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His health is now so bad that he requires a feeding tube to give his body the nutrients and sustenance it needs to survive.

Darby’s wife Steph Houghton provided an update on her husband’s health after he underwent a percutaneous endoscopic gastrostomy.

The ex-Lioness captain told The Guardian: “You want Stephen to be living a normal life as much as possible, to be able to eat as much food as he can and get that calorie intake on board.

“Over the last few months it became a bit risky having food and that’s when the decision had to be made. We need Stephen to keep weight on and to eat.”

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Houghton said it had not been a great few months because such decisions are “life-changing” and it takes a lot of time to get used to but it was the best thing for Stephen and allowed him to relax a bit more.

Houghton said it had been a “tough ride” but that she wanted to be honest about the process in order to spread public awareness of the disease.

She believes that a discussion about the reality of the incurable disease can potentially help people in future.

Motor neurone disease affects specialist nerve cells in the brain and spinal cord, and causes everyday activities to become increasingly difficult or completely impossible.

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The majority of those diagnosed with the disease are given a three-year life expectancy starting from when they first notice the symptoms.

MND slowly robs patients of the ability to walk, talk and eat, although every sufferer is different.

MND sufferer Sam Hayden-Hayler tells how he helped Corrie plot

Some have a life expectancy of just a few months, while other forms of the disease don’t affect lifespan.

It is usually diagnosed in people over the age of 50, and men are at more risk than women, but it’s important to remember that many people outside of this are affected.

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While motor neurone disease isn’t usually painful, symptoms can be extremely debilitating.

In many cases, signs of the disease will begin gradually.

Typically, this will occur on one side of the body only, before progressively worsening.

Muscle weakness and muscle spasms are common, while swallowing and breathing may also become a difficult task.

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Heartbreakingly, motor neurone disease may leave the diagnosed unable to move or communicate property with stiff joints.

Even though there has been research into the cause of motor neurone disease, it is difficult to identify a particular trigger for the disease.

Some five to ten per cent of all people with MND have the inherited or genetic form of the disease, while genes may still play a small part in other cases.

Darby and Houghton embracing after a match

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Darby and Houghton embracing after a matchCredit: Instagram/steph houghton
The footballing couple tied the knot in June 2018

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The footballing couple tied the knot in June 2018Credit: Instagram
Darby made his debut in the Champions League in 2008 and went on to enjoy loan spells at Swindon, Notts County and Rochdale

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Darby made his debut in the Champions League in 2008 and went on to enjoy loan spells at Swindon, Notts County and RochdaleCredit: Getty

Around 35 per cent of people with MND experience mild cognitive change, which can cause issues in executive functions such as planning, decision-making and language.

A further 15 per cent of people with MND show signs of frontotemporal dementia, which results in more pronounced behavioural change.

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Darby came through the ranks of hometown club Liverpool and made his debut against PSV in the Champions League in 2008.

The defender followed it up with his first start for the Reds in the same competition the following year.

After loan spells at Swindon, Notts County and Rochdale, he left Anfield permanently in 2012.

Darby then joined the Bradford team that reached the 2013 Football League Cup final, making over 200 appearances for the club and captaining the side for two seasons.

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After five years at Bradford, Darby then signed a two-year contract with Bolton Wanderers in 2017.

Messages of support flooded in when the defender was diagnosed with MND in September 2018 while playing for Bolton.

Symptoms of MND

Muscle weakness and stiff joints are common symptoms of motor neurone disease.

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Other potential indicators of MND, which affects around 5,000 people in the UK, include a loss of muscle mass, or wasting, and movement and mobility problems.

Stiffness is also common, as are cramps, twitches and spasms.

And many people will experience speech and communication issues, breathlessness and changes in saliva.

MND is caused by a problem with cells in the brain and nerves called motor neurones.

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These cells gradually stop working over time, but it’s not known why this happens, the NHS says.

Darby and friend Chris Rimmer, a former soldier, launched the Darby Rimmer MND Foundation in 2019 to raise awareness of the deadly disease, offer support for those suffering and raise funds towards research into finding a possible cure.

There have been numerous events to support the foundation since with over £130,000 raised.

Darby is not the only sporting figure to have been affected by MND.

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Inspirational England rugby league star Rob Burrow died in June this year after battling motor neurone disease for four years.

The Leeds Rhinos legend was diagnosed with MND in 2019, just two years after retiring from a 17-season league career.

Burrows had not been on the rugby field since 2017 when he retired from the sport he loved and was initially given two years to live.

His diagnosis has helped raise £15m for charity including £8.5m by friend and former teammate Kevin Sinfield who raised £2m from seven marathons in as many days.

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Burrows met former Scotland rugby union player and fellow MND sufferer Doddie Weir, who revealed in 2017 that he had been diagnosed with MND at just 46 years old.

Fernando Ricksen was an ex-Rangers player who was diagnosed in motor neurone disease in 2013 and tragically died after a six-year battle on September 18, 2019.

The Dutch national was a fans’ favourite during his six-year spell at Rangers after being signed by Dick Advocaat in 2000.

Ricksen was a passionate campaigner and fundraiser, spending years raising money and awareness for those similarly battling the disease.

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Joost van der Westhuizen, who died in 2017 was another prominent sportsmen who have been afflicted by the condition.

England and Nottinghamshire cricketer Stuart Broad and his family created The Broad Appeal after his stepmother Miche Broad was diagnosed with the condition and later died.

Remarkably, physics genius Stephen Hawking battled motor neurone disease since he was 21-years-old.

Stephen Darby helped Liverpool to win the FA Youth Cup in 2006 and earned two England youth caps

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Stephen Darby helped Liverpool to win the FA Youth Cup in 2006 and earned two England youth capsCredit: Getty
Darby joined Bradford in 2012 and would go on to captain the Bantams

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Darby joined Bradford in 2012 and would go on to captain the BantamsCredit: PA

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