Airport and flight<\/h3>\n\n\n\n

During the drive to the airport I felt surprisingly alert. No “one second sleep”-scares for me and only a couple of occasional yawns to signal my co-travelers that I was at least as sleepy as them. Nevertheless, a tiny part of my brain took the drive as an opportunity to rally a force of ambition.
I planned to work during the flight and finish at least one article.<\/p>\n\n\n\n

My resolve even went so far that after we arrived at the airport I broke one of my cardinal rules and drank a coffee. And for the next six or so hours of the flight I was active, and focused, and efficient, and worked. At least I felt as if I did. Only when I looked at the pile of words that were the product of this “power-session” did I realize that it was true what I read about caffeine.<\/p>\n\n\n\n

\n

Caffeine doesn’t wake you, it only makes you feel awake.<\/strong><\/p>\n[Snel 2011]<\/strong><\/cite><\/blockquote>\n\n\n\n

My primary output of the flight, was the reordering and reorganization of my 2nd brain, the digital-garden, where I keep all and everything knowledge-related in.<\/p>\n\n\n\n

<\/figure>\n\n\n\n

It is an important task to be sure, but one that is fun to me and therefore normally reserved to evening-sessions on slow days.<\/p>\n\n\n\n

Me not working on the article meant that I was unfocused, had no creativity, little patience for writing, or the necessary memory capacity and instead turned to an easy task that gave me the illusion of activity [Andreazza 2010, Diekelmann 2010, Drummond 2000, Goel 2009, Harrison 2000-2, Horne 1988, Killgore 2010, Lim 2010, Thomas 2000, Walker 2006]. And I still made tons of mistakes [Lim 2008].<\/p>\n\n\n\n

<\/div>\n\n\n\n

Arrival in paradise<\/h3>\n\n\n\n

Then came the crash. It started when we got off the airplane and I dove into an especially nasty mixture of heat and humidity.<\/p>\n\n\n\n

In comparison to the\u2026let’s call it tempered climate of home, the temperature change of more than 20\u00b0C enveloped me like a giant’s fist, squeezed all the remaining strength out of my body and then, for good measures, hit me like a dumptruck.
It was as if the universe wanted to show me how tired I really was and used the local climate as a catalyst [Haack 2009, Kundermann 2004].<\/p>\n\n\n\n

From that moment on, all that remained was tiredness. Without any conscious strength left, my thoughts wrapped themselves up into an incomprehensible tangle of strings. Any attempt to clear it up felt like walking through a swamp and was about as successful [Killgore 2010].<\/p>\n\n\n\n

During the drive from the airport I tried to take a nap. Looking back at it, I probably reached NREMS stage 2 and sometimes even 3.
But all attempts to shake off the fog of sleepiness remained in vain. I only managed to give into my body’s growing most baseline desire and came out on the other side worse than before.<\/p>\n\n\n\n

<\/div>\n\n\n\n

“Happy” greetings<\/h3>\n\n\n\n

When I arrived and met my family, I truly was my worst self.<\/p>\n\n\n\n

I was impatient, hungry, impolite, short tempered, spent more time on social media then in conversation with my relatives and kept to myself [Kahn-Greene 2006, Killgore 2008, Pejovic 2010b Tempesta 2010].
The only thing I wanted was to take a shower and sleep. And my inner child was angry and ever more angry because it couldn’t [Chua 2006, Drummond 2006, Killgore 2010, Thomas 2000].<\/p>\n\n\n\n

Instead, it had to endure a joint family dinner, filled with all the delacies the local quisine had to offer. A celebration for all taste buds wide and far, and the only thing I took out of it was the satisfaction of an overly filled stomach.
I ate too much; too much and too unhealthy [Herzog 2013, Hoyos 2015, Knutson 2008, Magee 2009, Schmid 2008, Spiegel 2005, Stern 2014, Taheri 2004].<\/p>\n\n\n\n

When I finally went to bed, I wasn’t just grumpy, but a new state that transcended grumpyness and looped back to a weird drunken happiness that probably would have made Grumpy McGrumpness proud.<\/p>\n\n\n\n

<\/div>\n\n\n\n

The cure<\/h2>\n\n\n\n

When the day finally ended and I got to my roomb I could have just falled to bed and probable would have slept almost immediately. But knowing what I know and being an engineer at heart I didn’t leave things and leave my state of mind and body to the nilly willingness of a simple night’s rest.
Instead, I put every scrap of knowledge I cut out of the papers and reviews of the previous weeks’ research to use.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Preparations<\/h3>\n\n\n\n

I turned down the temperature to achieve thermoneutrality when clothed at about 20\u00b0C (those PJs are just too nice Pan 2012).<\/p>\n\n\n\n

Then I let go of my personal fashion-sense and wore en eye-mask to reduce my light exposure [Cho 2013, Mason 2022]. It wasn’t something I was worried about during the night, but in the morning. I wanted to make sure that I could sleep long and well without my ascending reticular activating system sounding the alarm at the first glimmer of light.<\/p>\n\n\n\n

In the same spirit I wore ear plugs to block out as much noise as possible [Caddick 2018, Jones 2012, Kawada 1995, Matsumoto 2017, Wallace 1999, WHO-Europe 2009].<\/p>\n\n\n\n

And did it work? It sure did.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Results<\/h3>\n\n\n\n

I slept undisturbed until 07:00 am, which in the context of my life could just as well be called “late o’clock”. And not only that. After a well deserved toilet run, I went back to bed, turned and fell right back asleep. It was the chef’s kiss to the night and not even an angel’s choir could have trumped the feeling of wakefulness I experienced when I got up.<\/p>\n\n\n\n

But did all my preparations make up for the devastation the previous day’s sleep deprivation caused.
How about I let you be the jugde of it as I wrote this article in one session on the very next day after the flight during a drive to another city.<\/p>\n\n\n\n

What I can tell you is: The landscape is beautiful, the people around me laugh and smile, and I am happy.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Sources<\/h2>\n\n\n\n

Key<\/th>	Citation<\/th><\/tr><\/thead>
Andreazza 2010<\/td>	Andreazza, A. C., Andersen, M. L., Alvarenga, T. A., de-Oliveira, M. R., Armani, F., Ruiz, F. S., … & Tufik, S. (2010). Impairment of the mitochondrial electron transport chain due to sleep deprivation in mice. Journal of psychiatric research<\/em>, 44<\/em>(12), 775-780.<\/td><\/tr>
Caddick 2018<\/td>	Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and environment<\/em>, 132<\/em>, 11-20.<\/td><\/tr>
Cho 2013<\/td>	Cho, J. R., Joo, E. Y., Koo, D. L., & Hong, S. B. (2013). Let there be no light: the effect of bedside light on sleep quality and background electroencephalographic rhythms. Sleep medicine<\/em>, 14<\/em>(12), 1422-1425.<\/td><\/tr>
Chua 2006<\/td>	Chuah, Y. L., Venkatraman, V., Dinges, D. F., & Chee, M. W. (2006). The neural basis of interindividual variability in inhibitory efficiency after sleep deprivation. Journal of Neuroscience<\/em>, 26<\/em>(27), 7156-7162.<\/td><\/tr>
Diekelmann 2010<\/td>	Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature reviews neuroscience<\/em>, 11<\/em>(2), 114-126.<\/td><\/tr>
Dongen 2004<\/td>	Van Dongen, P. A., Baynard, M. D., Maislin, G., & Dinges, D. F. (2004). Systematic interindividual differences in neurobehavioral impairment from sleep loss: evidence of trait-like differential vulnerability. Sleep<\/em>, 27<\/em>(3), 423-433.<\/td><\/tr>
Drummond 2000<\/td>	Drummond, S. P., Brown, G. G., Gillin, J. C., Stricker, J. L., Wong, E. C., & Buxton, R. B. (2000). Altered brain response to verbal learning following sleep deprivation. Nature<\/em>, 403<\/em>(6770), 655-657.<\/td><\/tr>
Drummond 2006<\/td>	Drummond, S. P., Paulus, M. P., & Tapert, S. F. (2006). Effects of two nights sleep deprivation and two nights recovery sleep on response inhibition. Journal of sleep research<\/em>, 15<\/em>(3), 261-265.<\/td><\/tr>
Goel 2009<\/td>	Goel, N., Rao, H., Durmer, J. S., & Dinges, D. F. (2009, September). Neurocognitive consequences of sleep deprivation. In Seminars in neurology<\/em> (Vol. 29, No. 04, pp. 320-339). \u00a9 Thieme Medical Publishers.<\/td><\/tr>
Haack 2009<\/td>	Haack, M., Lee, E., Cohen, D. A., & Mullington, J. M. (2009). Activation of the prostaglandin system in response to sleep loss in healthy humans: potential mediator of increased spontaneous pain. Pain<\/em>, 145<\/em>(1), 136-141.<\/td><\/tr>
Harrison 2000-2<\/td>	Harrison, Y., & Horne, J. A. (2000). The impact of sleep deprivation on decision making: a review. Journal of experimental psychology: Applied<\/em>, 6<\/em>(3), 236.<\/td><\/tr>
Herzog 2013<\/td>	Herzog, N., Jauch-Chara, K., Hyzy, F., Richter, A., Friedrich, A., Benedict, C., & Oltmanns, K. M. (2013). Selective slow wave sleep but not rapid eye movement sleep suppression impairs morning glucose tolerance in healthy men. Psychoneuroendocrinology<\/em>, 38<\/em>(10), 2075-2082.<\/td><\/tr>
Horne 1988<\/td>	Horne, J. A. (1988). Sleep loss and \u201cdivergent\u201d thinking ability. Sleep<\/em>, 11<\/em>(6), 528-536.<\/td><\/tr>
Hoyos 2015<\/td>	Hoyos, C., Glozier, N., & Marshall, N. S. (2015). Recent evidence on worldwide trends on sleep duration. Current Sleep Medicine Reports<\/em>, 1<\/em>, 195-204.<\/td><\/tr>
Jones 2012<\/td>	Jones, C., & Dawson, D. (2012). Eye masks and earplugs improve patient’s perception of sleep. Nursing in critical care<\/em>, 17<\/em>(5), 247-254.<\/td><\/tr>
Kahn-Greene 2006<\/td>	Kahn-Greene, E. T., Lipizzi, E. L., Conrad, A. K., Kamimori, G. H., & Killgore, W. D. (2006). Sleep deprivation adversely affects interpersonal responses to frustration. Personality and Individual Differences<\/em>, 41<\/em>(8), 1433-1443.<\/td><\/tr>
Kawada 1995<\/td>	Kawada, T., & Suzuki, S. (1995). Instantaneous change in sleep stage with noise of a passing truck. Perceptual and motor skills<\/em>, 80<\/em>(3), 1031-1040.<\/td><\/tr>
Killgore 2008<\/td>	Killgore, W. D., Kahn-Greene, E. T., Lipizzi, E. L., Newman, R. A., Kamimori, G. H., & Balkin, T. J. (2008). Sleep deprivation reduces perceived emotional intelligence and constructive thinking skills. Sleep medicine<\/em>, 9<\/em>(5), 517-526.<\/td><\/tr>
Killgore 2010<\/td>	Killgore, W. D. (2010). Effects of sleep deprivation on cognition. Progress in brain research<\/em>, 185<\/em>, 105-129.<\/td><\/tr>
Knutson 2008<\/td>	Knutson, K. L., & Van Cauter, E. (2008). Associations between sleep loss and increased risk of obesity and diabetes. Annals of the New York Academy of Sciences<\/em>, 1129<\/em>(1), 287-304.<\/td><\/tr>
Kundermann 2004<\/td>	Kundermann, B., Spernal, J., Huber, M. T., Krieg, J. C., & Lautenbacher, S. (2004). Sleep deprivation affects thermal pain thresholds but not somatosensory thresholds in healthy volunteers. Psychosomatic medicine<\/em>, 66<\/em>(6), 932-937.<\/td><\/tr>
Lim 2008<\/td>	Lim, J., & Dinges, D. F. (2008). Sleep deprivation and vigilant attention. Annals of the new York Academy of Sciences<\/em>, 1129<\/em>(1), 305-322.<\/td><\/tr>
Lim 2010<\/td>	Lim, J., & Dinges, D. F. (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological bulletin<\/em>, 136<\/em>(3), 375.<\/td><\/tr>
Magee 2009<\/td>	Magee, C. A., Huang, X. F., Iverson, D. C., & Caputi, P. (2009). Acute sleep restriction alters neuroendocrine hormones and appetite in healthy male adults. Sleep and Biological Rhythms<\/em>, 7<\/em>, 125-127.<\/td><\/tr>
Mason 2022<\/td>	Mason, I. C., Grimaldi, D., Reid, K. J., Warlick, C. D., Malkani, R. G., Abbott, S. M., & Zee, P. C. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences<\/em>, 119<\/em>(12), e2113290119.<\/td><\/tr>
Matsumoto 2017<\/td>	Matsumoto, Y., Uchimura, N., Ishida, T., Morimatsu, Y., Mori, M., Inoue, M., … & Ishitake, T. (2017). The relationship of sleep complaints risk factors with sleep phase, quality, and quantity in Japanese workers. Sleep and biological rhythms<\/em>, 15<\/em>, 291-297.<\/td><\/tr>
Pan 2012<\/td>	Pan, L., Lian, Z., & Lan, L. (2012). Investigation of gender differences in sleeping comfort at different environmental temperatures. Indoor and Built Environment<\/em>, 21<\/em>(6), 811-820.<\/td><\/tr>
Pejovic 2010<\/td>	Pejovic, S., Vgontzas, A. N., Basta, M., Tsaoussoglou, M., Zoumakis, E., Vgontzas, A., … & Chrousos, G. P. (2010). Leptin and hunger levels in young healthy adults after one night of sleep loss. Journal of sleep research<\/em>, 19<\/em>(4), 552-558.<\/td><\/tr>
Schmid 2008<\/td>	Schmid, S. M., Hallschmid, M., JAUCH\u2010CHARA, K. A. M. I. L. A., Born, J. A. N., & Schultes, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal\u2010weight healthy men. Journal of sleep research<\/em>, 17<\/em>(3), 331-334.<\/td><\/tr>
Snel 2011<\/td>	Snel, J., & Lorist, M. M. (2011). Effects of caffeine on sleep and cognition. Progress in brain research<\/em>, 190<\/em>, 105-117.<\/td><\/tr>
Spiegel 2005<\/td>	Spiegel, K., Knutson, K., Leproult, R., Tasali, E., & Van Cauter, E. (2005). Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. Journal of applied physiology<\/em>.<\/td><\/tr>
Stern 2014<\/td>	Stern, J. H., Grant, A. S., Thomson, C. A., Tinker, L., Hale, L., Brennan, K. M., … & Chen, Z. (2014). Short sleep duration is associated with decreased serum leptin, increased energy intake and decreased diet quality in postmenopausal women. Obesity<\/em>, 22<\/em>(5), E55-E61.<\/td><\/tr>
Taheri 2004<\/td>	Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine<\/em>, 1<\/em>(3), e62.<\/td><\/tr>
Tempesta 2010<\/td>	Daniela, T., Alessandro, C., Giuseppe, C., Fabio, M., Cristina, M., & Michele, F. (2010). Lack of sleep affects the evaluation of emotional stimuli. Brain research bulletin<\/em>, 82<\/em>(1-2), 104-108.<\/td><\/tr>
Thomas 2000<\/td>	Thomas, M., Sing, H., Belenky, G., Holcomb, H., Mayberg, H., Dannals, R., … & Redmond, D. (2000). Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity. Journal of sleep research<\/em>, 9<\/em>(4), 335-352.<\/td><\/tr>
Walker 2006<\/td>	Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annu. Rev. Psychol.<\/em>, 57<\/em>, 139-166.<\/td><\/tr>
Wallace 1999<\/td>	Wallace, C. J., Robins, J., Alvord, L. S., & Walker, J. M. (1999). The effect of earplugs on sleep measures during exposure to simulated intensive care unit noise. American Journal of Critical Care<\/em>, 8<\/em>(4), 210.<\/td><\/tr>
WHO-Europe 2009<\/td>	Europe, W. H. O. (2009). Night noise guidelines for Europe. World Health Organization Regional Office for Europe, Copenhagen<\/em>.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" A first-hand account of sleep deprivation and how to beat it.<\/p>\n","protected":false},"author":1,"featured_media":715,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,47],"tags":[],"class_list":["post-712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-basic","category-mechanism"],"_links":{"self":[{"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/posts\/712"}],"collection":[{"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/comments?post=712"}],"version-history":[{"count":3,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/posts\/712\/revisions"}],"predecessor-version":[{"id":719,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/posts\/712\/revisions\/719"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/media\/715"}],"wp:attachment":[{"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/media?parent=712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/categories?post=712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nosy.science\/wp-json\/wp\/v2\/tags?post=712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}