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      "body": "<html>\n<h1>Good day!</h1>\n<p><br></p>\n<p><em>This video is long overdue, so let's dive right into it!</em></p>\n<p><br></p>\n<p>The habit I want to talk about today is sleep!</p>\n<p><br></p>\n<iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/89ddkMXoVew\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen></iframe>\n<p><center> d.tube upload (https://d.tube/#!/v/sadeone/rf0zsb1i)</center></p>\n<p><br></p>\n<p>Most of you heard the phrase - \"<em>i'll sleep when im dead</em>\" or maybe some of you still use it. Once I learned the consequences of sleep deprivation I Shift + deleted it from my vocabulary.</p>\n<p><br></p>\n<p>Some time ago I watched <strong>Joe Rogan's</strong> podcast, he had a Professor of Neuroscience and Psychology as a guest - <strong>Matthew Walker</strong>.</p>\n<p><br></p>\n<p>This guy blew my mind, here is the full podcast if you are interested! I highly recommend!</p>\n<iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/pwaWilO_Pig\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen></iframe>\n<p><br></p>\n<p>But if you have just a few minutes, that's good enough! I will list a couple of facts that might make you reconsider your sleeping routine.</p>\n<p><br></p>\n<h2>Effects of having a high-quality 7-9 hour sleep:</h2>\n<p><br></p>\n<p><em>- </em><strong>You will perform newly learned tasks 20-30% better than the day before</strong><em>. </em>(When sleep deprived, same tasks - 20 to 30% reduction in performance)</p>\n<p><em>- </em><strong>Natural perfomance enchancing drug</strong><em>;</em></p>\n<p><em>- </em><strong>Higher levels of testosterone</strong><em>;</em></p>\n<p>&nbsp;</p>\n<p>...and much more.</p>\n<p><br></p>\n<h2>I want to focus more on the effects of sleep deprivation, let's take a look:</h2>\n<p><br></p>\n<p>- <strong>Time to physical exhaustion is 30% faster</strong><em>.</em> (You can probably notice that running after 5h sleep is way harder);</p>\n<p>- <strong>Short sleep predicts all cause mortality</strong> (The shorter the sleep, the shorter the life)</p>\n<p>- <strong>Night shifts can cause cancer because they disrupt sleep wake rhythm</strong> (i'm working night shifts lol)</p>\n<p>- <strong>Tendencies to eat on average 300ckal more than an average day</strong>;</p>\n<p>- <strong>Tendencies to eat crappy foods</strong>;</p>\n<p>- <strong>Brain has no capacity to regain all of the lost sleep</strong>. (sleep is not a bank. You can't accumulate all the debt through the week and try to repay it on the weekend)</p>\n<p>- <strong>4 hours of sleep will reduce critical anticancer immune cells by 70%. </strong>(Less cells are protecting your from cancer when sleep deprived)</p>\n<p><br></p>\n<p>If that doesn't freak you out, you probably have a healthy sleeping pattern. Good for you haha</p>\n<p><br></p>\n<p>Okay here is one more last fact:</p>\n<p><br></p>\n<p>When we loose 1 hour of sleep with the daylight savings time, there is a 24% increase in heart attacks Worldwide.</p>\n<p>When we gain an hour of sleep - 21% reduction in heart attacks.</p>\n<p><br></p>\n<p>So I what I'm trying to say is that I am freaked out by the negative side effects and will work on improving my sleeping habits, and I invite you to do the same!</p>\n<p><br></p>\n<p><br></p>\n<p>That's it for today. Stay tuned for more content!</p>\n<p><br></p>\n<p>&nbsp;Make sure to upvote, resteem, subscribe, you know... all the good stuff :P</p>\n<p><br></p>\n<p>~~~~~~~~~~~~~~~~~~~</p>\n<p><br></p>\n<p>Some of my Recent Posts:</p>\n<p><br></p>\n<p> Quitting smokes - Habit #4 - https://steemit.com/lifestyle/@sadeone/z9lsard8</p>\n<p> Cold Showers - Habits #3 - https://steemit.com/fitness/@sadeone/this-is-how-you-build-will-power-day-3-habits-challenge</p>\n<p>Ginger Lemon Tea - Day 2 https://steemit.com/life/@sadeone/drinking-ginger-lemon-tea-on-a-daily-basis-habit-challenge-day-2</p>\n<p>Habits Challenge Day 1 - https://steemit.com/lifestyle/@sadeone/30-habits-in-30-days-lifestyle-transformation-challenge-day-1</p>\n<p>Get To Know Me - https://steemit.com/introduceyourself/@sadeone/curious-rebel-at-your-service-introduction-post</p>\n</html>",
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