Rem Quotes

Rem: The way to kill a shinigami is to make them fall in love with a human. Misa: What a wonderful way to kill.

Dammit, R.E.M. was right: Every single person on the planet had to take turns hurting. Sometimes all you could do was hold on to each other right until the dark spat you back out.

Rem tene, verba sequentur: grasp the subject, and the words will follow. This, I believe, is the opposite of what happens with poetry, which is more a case of verba tene, res sequenter: grasp the words, and the subject will follow.

Katy I always had this plan for the off chance I was around for the end of the world. I’d climb up on my roof top, turn up the radio, blast R.E.M.’s It’s The End of The World, and watch it all go down from my lofty perch. Except real life rarely turned out that cool. And it was really happening—it was the end of the world as we knew it, and I sure as hell didn’t feel fine. Everything had changed and we had been the catalyst for it all.

There are books that I own that somehow even without reading them they mean something to me. So I think people have a relationship with books in a library whether you’ve come specifically to read them or not.

Architecture is a hazardous mixture of omnipotence and impotence. It is by definition a c h a o t i c a d v e n t u r e... In other words, the utopian enterprise.

Back in the day, I had this plan for the off chance that I was around for the whole end-of-the-world thing. It involved climbing up on my roof and blasting R.E.M.’s “It’s the End of the World as We Know It (And I Feel Fine)” as loud as humanly possible, but real life rarely turns out that cool.

Then get your butt out there and watch them. (Remi) Nice attitude, Rem. Really, you should see about suing whatever asshole sold it to you. (Aimee)

But now he’s taken up residence in my REM once more. He’s here every time Jeb is gone, keeping me company—even though I don’t ask him to. Sharing that much of your subconscious with someone, you tend to learn things about him. Sometimes you even develop feelings for him, no matter how you try to fight it.

More specifically, the coolheaded ability to regulate our emotions each day—a key to what we call emotional IQ—depends on getting sufficient REM sleep night after night. (If your mind immediately jumped to particular colleagues, friends, and public figures who lack these traits, you may well wonder about how much sleep, especially late-morning REM-rich sleep, they are getting.)

It's these little things, they can pull you under Live your life filled with joy and wonder I always knew this altogether thunder Was lost in our little lives

Find optimism in the inevitable

De taalvaardigheid van scholieren - ik lach erom. Die heeft nooit bestaan. Scholen zijn niet geschikt om kinderen te leren communiceren. De school is een kerker, een plaag, een rem, een strop, een moordenaarshol.

Everybody Hurts When the day is long and the night, the night is yours alone, When you're sure you've had enough of this life, well hang on Don't let yourself go, 'cause everybody cries and everybody hurts sometimes Sometimes everything is wrong. Now it's time to sing along When your day is night alone, (hold on, hold on) If you feel like letting go, (hold on) When you think you've had too much of this life, well hang on 'Cause everybody hurts. Take comfort in your friends Everybody hurts. Don't throw your hand. Oh, no. Don't throw your hand If you feel like you're alone, no, no, no, you are not alone If you're on your own in this life, the days and nights are long, When you think you've had too much of this life to hang on Well, everybody hurts sometimes, Everybody cries. And everybody hurts sometimes And everybody hurts sometimes. So, hold on, hold on Hold on, hold on, hold on, hold on, hold on, hold on Everybody hurts. You are not alone

Sleeping Atlantis Silent cool waters dancing upon her skin ~ silent cool water ushering dreams within...

The Metropolis strives to reach a mythical point where the world is completely fabricated by man, so that it absolutely coincides with his desires.

If less is more, maybe nothing is everything.

The cosmetic is cosmic.

REM sleep has also been shown to be particularly important for enhancing our ability to retain emotional memories and for allowing the hippocampus to turn short-term memories of the day before into long-term ones (i.e., it helps make memories more permanent, leading to structural change in the brain).

His normal pattern of sleeping was problematic at best. He would fall asleep for an hour and then be jarred awake for absolutely no reason. Falling back asleep wasn’t a problem. All he had to do was read a book or watch TV and he would eventually drift off. But as soon as the next hour of REM clicked by, bang, back awake again. The pattern would repeat and repeat and repeat again until he was tired of the farce and got up and went on with another day of living.

The second evolutionary contribution that the REM-sleep dreaming state fuels is creativity. NREM sleep helps transfer and make safe newly learned information into long-term storage sites of the brain. But it is REM sleep that takes these freshly minted memories and begins colliding them with the entire back catalog of your life’s autobiography. These mnemonic collisions during REM sleep spark new creative insights as novel links are forged between unrelated pieces of information. Sleep cycle by sleep cycle, REM sleep helps construct vast associative networks of information within the brain. REM sleep can even take a step back, so to speak, and divine overarching insights and gist: something akin to general knowledge—that is, what a collection of information means as a whole, not just an inert back catalogue of facts. We can awake the next morning with new solutions to previously intractable problems

I can see the scene down in Mission Control right now: a man in a white shirt and black tie checking my vitals on a readout, his chief inquiring if I’ve hit REM sleep yet. “Affirmative, sir. Sleeping like a baby.” “Excellent. Queue up the machine that goes bing!

Concentrations of a key stress-related chemical called noradrenaline are completely shut off within your brain when you enter this dreaming sleep state. In fact, REM sleep is the only time during the twenty-four-hour period when your brain is completely devoid of this anxiety-triggering molecule.

To actually make you believe that your problems were spiritual and mental but absolutely not boozical. Good Christ, just the alcohol-related loss of the REM sleep was enough to screw you up righteously, but somehow you never thought of that while you were active. Booze turned your thought-processes into something akin to that circus routine where all the clowns come piling out of the little car.

They only worshiped seven gods in the Tholosian Empire: Letum, Bel, Rem, Salutem, Phobos, Algea, and Soter. Death, War, Honor, Survival, Fear, Agony, and Salvation. There was no place in their pantheon for Mercy.

I wish I could concentrate on dancing Instead of spending so much time pretending I am still in junior high But with Rem, I want to be sixteen Or, like Alice in Wonderland, Sometimes smaller, Sometimes bigger still.

Back in the day, I had this plan for the off chance that I was around for the whole end-of-the-world business. It involved climbing up on my roof and blasting R.E.M.’s “It’s the End of the World as We Know It (And I Feel Fine),” but real life never turns out that cool. It was happening—everything about the world as we knew it was ending, and it sure as hell did not feel fine. Opening my eyes, I inched back the flimsy white curtain. I peered outside, beyond the porch and the cleared yard, into the thick woods surrounding the cabin Luc had stashed in the forests of Coeur d’Alene, a city in Idaho I couldn’t even begin to pronounce or spell.

Rem tene, verba sequentur: grasp the subject, and the words will follow. This, I believe, is the opposite of what happens with poetry, which is more a case of verba tene, res sequentur. grasp the words, and the subject will follow.

Sometimes I wonder if I've changed so much, my wife is even gonna recognize me whenever it is I get back to her, and how I'll ever be able to, tell about days like today. Ahh, Ryan. I don't know anything about Ryan, I don't care. The man means nothing to me; he's just a name. But if, you know, if going to Rem"al, and finding him so he can go home, if that earns me the right to get back to my wife, well then, then that's my mission.

A curiosity: my name, Rem, will someday come to mean a line of text in a language spoken only by machines. Specifically, it will mean a line that the machines can safely ignore--one that's only there as a mnemonic, a placeholder, for the people who give the machines their orders. A REM line might say something like "this bit is a self-contained sub loop" or "Steve Perlman in Marketing is a shit." The program as a whole rolls on past and around the REM lines, ignores them completely as it takes its shape, moves through its pre-ordained sequences, unfolds its wonders. My mother named me well.

Dreams are associated with a state called REM sleep, the abbreviation standing for rapid eye movement. The REM state is strongly correlated with sexual arousal. Experiments have been performed in which sleeping subjects are awakened whenever REM state emerges, while members of a control group are awakened just as often each night but not when they're dreaming. After some days, the control group is a little groggy, but the experimental group - the ones who are prevented from dreaming - is hallucinating in daytime. It's not that a few people with a particular abnormality can be made to hallucinate in this way; anyone is capable of hallucinations.

Even at pro tem position, do ad rem things!

Quo enim melius rem aliquam concipimus, eo magis determinati sumus ad eam unico modo exprimendam.

Someday Rem, this will all come to an end, and it will be worth it.

22 rem

Take what you see on TV, mix in a guy who's turned 30 and still doesn't have a job, throw in some Uncle Remus stories and add a few flies in amber and you have America.

According to Dr. Henner, the hospital’s sleep expert, that particular REM pattern indicates nightmares … horrific nightmares.

There will always be storms, Rem. But we can't live in fear of them. We weather them. We get stronger.

REM sleep ushers you into a preposterous theater wherein you are treated to a bizarre, highly associative carnival of autobiographical themes.

REM sleep can help us process emotional stress.

during REM sleep, the brain paralyzes the body to keep you from acting out your dreams.

From the REM-sleep dreaming state, almost anything goes—and the more bizarre the better, the results suggested.

myth has arisen that dreaming happens only during REM. In fact, dreams occur through much of the night even without REM.

Angelo," he said, and felt the bed rock as Angelo shuddered, caught halfway between REM atonia - the inhibition of movement caused by the shutdown of monoamines in the brain - and waking.

In a laughing mirror-image of the seriousness with which the rest of the world is obsessed with Progress, Coney Island attacks the problem of Pleasure, often with the same technological means.

I never sleep. Like the dolphin and the spiny anteater, I don't experience REM. Unlike the dreamless mammals, I'm a construct. I am a living program inside a vast network of electronic impulses known as the LINK. In that datastream I've uncovered the meaning of another kind of dreaming--that of a fond hope or aspiration, a yearning, a desire, or a passion. This much I have. When I dream, I dream of Mecca.

If we spend little time in REM sleep one night, our brain will compensate by prolonging that stage of sleep the next night. It doesn’t take a huge leap to assume that the brain considers this time important.

We try to recover one (NREM) a little sooner than the other (REM), but make no mistake, the brain will attempt to recoup both, trying to salvage some of the losses incurred. It is important to note, however, that regardless of the amount of recovery opportunity, the brain never comes close to getting back all the sleep it has lost. This is true for total sleep time, just as it is for NREM sleep and for REM sleep. That humans (and all other species) can never “sleep back” that which we have previously lost is one of the most important take-homes of this book, the saddening consequences of which I will describe in chapters 7 and 8.

The pent-up REM-sleep pressure erupts forcefully into waking consciousness, causing hallucinations, delusions, and gross disorientation. The technical term for this terrifying psychotic state is “delirium tremens.

Q: Assume everything about your musical tastes was reversed overnight. Everything you once loved, you now hate; everything you once hated, you now love. For example, if your favorite band has always been R.E.M., they will suddenly sound awful to you; they will become the band you dislike the most. By the same token, if you’ve never been remotely interested in the work of Yes and Jethro Tull, those two groups will instantly seem fascinating. If you generally dislike jazz today, you’ll generally like jazz tomorrow. If you currently consider the first album by Veruca Salt to be slightly above average, you will abruptly find it to be slightly below average. Everything will become its opposite, but everything will remain in balance (and the rest of your personality will remain unchanged). So—in all likelihood—you won’t love music any less (or any more) than you do right now. There will still be artists you love and who make you happy; they will merely be all the artists you currently find unlistenable. Now, I concede that this transformation would make you unhappy. But explain why.

Memang sih jatuh cinta itu tidak bisa diatur dengan siapa. Tapi menurutku jatuh cinta itu bisa direm. Kalau memang sudah tidak mungkin lewat jalan yang itu, ya dihentikan saja. Injak rem, putar arah, pindah ke jalan lain.

postremo pereunt imbres, ubi eos pater aether in gremium matris terrai praecipitavit; at nitidae surgunt fruges ramique virescunt arboribus, crescunt ipsae fetuque gravantur. hinc alitur porro nostrum genus atque ferarum, hinc laetas urbes pueris florere videmus frondiferasque novis avibus canere undique silvas, hinc fessae pecudes pinguis per pabula laeta corpora deponunt et candens lacteus umor uberibus manat distentis, hinc nova proles artubus infirmis teneras lasciva per herbas ludit lacte mero mentes perculsa novellas. haud igitur penitus pereunt quaecumque videntur, quando alit ex alio reficit natura nec ullam rem gigni patitur nisi morte adiuta aliena.

With the idea that a single creator can build a society wherein a huge number of people will live, Le Corbusier later approached Stalin. In India, he charmed a powerful provincial family and ended up making huge, sculptural relics in Chandigarh.

When I think of this trip, I see David and me in the front seat of the car. It’s nighttime. It smells like chewing tobacco, soda, and smoke. (The smell of chewing tobacco is like a muddy lawn you’ve just fed a truckful of cough drops to.) The window is letting in a leak of cold air. R.E.M. is playing. The wheels are making their slightly sleepy sound of tape being stripped cleanly and endlessly off a long wall. On the other hand, we seem not to be moving at all, and the conversation is the best one I’ve ever had.

Visual tasks, emotionally laden experiences, and procedural memories (for example, hard-to-describe skills like riding a bike) tend to be consolidated during REM sleep, while declarative memories (things like lists of words) are consolidated during slow-wave sleep.

Lord Berosty rem ir Ipe came to Thangering Fastness and offered forty beryls and half the year’s yield from his orchards as the price of a Foretelling, and the price was acceptable. He set his question to the Weaver Odren, and the question was, On what day shall I die?

Timur membutuhkan semangat dan dinamisme Barat. Barat membutuhkan ketenangan dan kedamaian Timur. Melaju dengan kecepatan tinggi tanpa rem, kecelakaan menunggu Barat. Berdiri malas di tempat tanpa semangat, Timur akan mati konyol. Pertemuan antara Barat dan Timur bermanfaat bagi keduanya.

Just as Rem stood now by her side, never truly gone, so too would this wreck of a forest reclaim life. God had created it that way--to rebound from any ruin that man could wreak. To grow again. Thrive again. Cover over the scars with new life. That was what God's creation did, plant and animal and man.

He pointed to another number, changing as rapidly as the first, but on a lower trajectory; it rose to a high of 8.79 rem per hour. Several lifetimes of dentists’ X-rays, to be sure; but the radiation outside the storm shelter would have been a lethal dose, so they were getting off lightly. Still, the amount flying through the rest of the ship! Billions of particles were penetrating the ship and colliding with the atoms of water and metal they were huddled behind; hundreds of millions were flying between these atoms and then through the atoms of their bodies, touching nothing, as if they were no more than ghosts. Still, thousands were striking atoms of flesh and bone. Most of those collisions were harmless; but in all those thousands, there were in all probability one or two (or three?) in which a chromosome strand was taking a hit, and kinking in the wrong way: and there it was. Tumor initiation, begun with just that typo in the book of the self. And years later, unless the victim's DNA luckily repaired itself, the tumor promotion that was a more or less unavoidable part of living would have its effect, and there would appear a bloom of Something Else inside: cancer. Leukemia, most likely; and, most likely, death.

There is some evidence that dreaming is necessary. When people or other mammals are deprived of REM sleep (by awakening them as soon as the characteristic REM and EEG dream patterns emerge), the number of initiations of the dream state per night goes up, and, in severe cases, daytime hallucinations-that is, waking dreams-occur.

Normally, it takes people about 60 to 90 minutes to reach REM sleep, so they wouldn’t enter this stage during a 20 minute nap. People with narcolepsy often enter REM sleep soon after falling asleep. If a person enters REM sleep in two or more of the five naps in eight minutes or less during the study, it’s highly suggestive of narcolepsy.

After years studying informality in Nigeria, Dutch architect and planner Rem Koolhaas reach the same conclusion. In the West, he writes, “there’s a sense of infinite choice, but a very conventional set of options from which to choose.” By contrast, “in Lagos, there is no choice, but there are countless ways to articulate the condition of no choice.

I can't rest with you so close to me. I feel more alive than ever.

Shawn Mendes’ ‘Stitches

R.E.M. was right: Every single person on the planet had to take turns hurting. Sometimes all you could do was hold on to each other tight until the dark spat you back out.

Semangat dalam kata-katanya seperti minyak dalam sumbu, memenuhinya dengan api yang tak menyala.

Napping is sleep, too. In a series of experiments over the past decade, Sara Mednick of the University of California, San Diego, has found that naps of an hour to an hour and half often contain slow-wave deep sleep and REM. People who study in the morning—whether it’s words or pattern recognition games, straight retention or comprehension of deeper structure—do about 30 percent better on an evening test if they’ve had an hour-long nap than if they haven’t. “It’s changed the way I work, doing these studies,” Mednick told me. “It’s changed the way I live. With naps of an hour to an hour and half, we’ve found in some experiments that you get close to the same benefits in learning consolidation that you would from a full eighthour night’s sleep.

Neurons on the two ends of the log-normal distribution of activity organize themselves differently. Fast-firing neurons are better connected with each other and burst more than slow-firing neurons. The more strongly connected faster firing neurons form a “rich club” with better access to the entire neuronal population, share such information among themselves, and, therefore, generalize across situations. In contrast, slow firing neurons keep their independent solitude and elevate their activity only in unique situations. The two tails of the distribution are maintained by a homeostatic process during non-REM sleep. The emerging picture is that a simple measure, such as the baseline firing frequency, can reveal a lot about a neuron’s role in computation and its wiring properties. The

Ти имаш късмет: ще бъдеш жена. Ние, мъжете не ставаме за нищо. Постоянно търсим неща, които, впрочем, никога няма да разберем. Съсипваме живота си далеч от другите, само заради нашата безгранична лудост. Истинското човешко същество е жената. Ниесме само видоизменени, осакатени човеци. Понеже не можем да родим света от корема си, се мъчим са го родим от главата. Жената живее, мъжът пише. Из REM

Architecture is a fuzzy amalgamation of ancient knowledge and contemporary practice, an awkward way to look at the world and an inadequate medium to operate on it. Any architectural project takes five years; no single enterprise—ambition, intention, need—remains unchanged in the contemporary maelstrom. Architecture is too slow. Yes, the word "architecture" is still pronounced with certain reverence (outside the profession). It embodies the lingering hope—or the vague memory of a hope—that shape, form, coherence could be imposed on the violent surf of information that washes over us daily. Maybe, architecture doesn't have to be stupid after all. Liberated from the obligation to construct, it can become a way of thinking about anything—a discipline that represents relationships, proportions, connections, effects, the diagram of everything.

Berada dalam pergaulan remaja Melayu yang seharian membanting tulang, mendengar pandangan mereka tentang masa depan, dan melihat bagaimana mereka satu per satu berakhir, lambat laun memengaruhiku untuk menilai situasiku secara realistis. Namun, tak pernah kusadari sikap realistis sesungguhnya mengandung bahaya sebab ia memiliki hubungan linear dengan perasaan pesimis. Realistis tak lain adalah pedal rem yang sering menghambat harapan orang.

There were times,” she explained matter-of-factly, “that I would wake up in the middle of the night filled with desire—I’m sure that’s happened to you—but Calvin was in the middle of a REM cycle, so I didn’t disturb him. But then I mentioned it later and he was practically apoplectic. ‘No, Elizabeth,’ he said, ‘always wake me up. REM cycle or no REM cycle. Do not hesitate.’ It wasn’t until I did more reading on testosterone that I better understood the male sex drive—

A fatal dose of radiation is estimated at around 500 rem—roentgen equivalent man—or the amount absorbed by the average human body when exposed to a field of 500 roentgen per hour for sixty minutes. In some places on the roof of Unit Three, lumps of uranium fuel and graphite were emitting gamma and neutron radiation at a rate of 3,000 roentgen an hour. In others, levels may have reached more than 8,000 roentgen an hour: there, a man would absorb a lethal dose in less than four minutes.

It is sleep that builds connections between distantly related informational elements that are not obvious in the light of the waking day. Our participants went to bed with disparate pieces of the jigsaw and woke up with the puzzle complete. It is the difference between knowledge (retention of individual facts) and wisdom (knowing what they all mean when you fit them together). Or, said more simply, learning versus comprehension. REM sleep allows your brain to move beyond the former to truly grasp the latter.

The noise from outside is now almost unbearable; neighbours in the street are waking up in their beds. Paul stirs once more. He is now out of the REM sleep stage and is in the next stage of waking up. His conscious mind is aware of the external environment and he is now awake enough to work out what the noise is: it’s a car alarm; the same one that goes off every time a strong enough wind current passes it, triggering its ultra-sensitive setting. Paul curses the car alarm for waking him up out of his slumber. For all the noise they create, he wonders if there is any point to car alarms. Thieves intentionally trip them to mask the sound of breaking glass and can disable them in seconds, and alarms go off so often these days that most people ignore them when they hear them, assuming the owner has accidentally triggered the alarm and will switch it off any second; in reality the owner is normally the last one to realise it is, in fact, their car alarm that is going off annoying everyone, so what is really the point of them?

Cartwright had shown that it was not enough to have REM sleep, or even generic dreaming, when it comes to resolving our emotional past. Her patients required REM sleep with dreaming, but dreaming of a very specific kind: that which expressly involved dreaming about the emotional themes and sentiments of the waking trauma. It was only that content-specific form of dreaming that was able to accomplish clinical remission and offer emotional closure in these patients, allowing them to move forward into a new emotional future, and not be enslaved by a traumatic past.

I què em caldria fer? Procurar-me un patró molt poderós, Le Bret, i, com una heura obscura que puja una paret, grimpar amb enganys, i a més, llepar-li les rajoles, veient que m'han clavat a la terra les soles? No, senyor!, que un banquer m'estimi per pallasso llepaculs que dedica sonets? No!, passo, passo! Afalagar, adular les passes d’un ministre per si m'adreça un gest que no sigui sinistre? No senyor! Empassar-me per esmorzar un gripau? Tenir el ventre gastat d'arrossegar-me al cau? I la pell dels genolls de nit i dia bruta? Ordenar a l'espinada que doblegui la ruta? No, senyor! Ser una estora als peus d’un idiota? Agitar l'encenser davant d'una carota? No, senyor! O saltar de faldilla en faldilla? O ser un gran homenet enmig d'una quadrilla? Potser passar la mar amb madrigals per rem i a la vela sospirs de vella? No fotem! No, senyor! Potser anar fins a can Seyrecet fer-me editar els versos, a quin preu? No, Le Bret! O fer-me elegir Papa en els pobres concilis formats per uns imbècils que van destil·lant bilis? No, senyor! Treballar perquè aplaudeixin altres un sonet que hagi fet, en lloc d'escriure’n d’altres? Trobar belles orelles de ruc, llargues i tristes? O viure amb l'objectiu de sortir a les revistes? Estar terroritzat com un que quasi es mor quan va veure el seu nom escrit al Mercure d'or? Calcular, esporuguit davant d'un anatema? Anar a fer una visita en comptes d’un poema? Relligar els aprovats o fer-me presentar? No, senyor! No, senyor!... Més m’estimo cantar, entrar, sortir, ballar, ser sol, sentir-me viure, mirar amb el cap ben alt, parlar fort, i ser lliure; anar amb el barret tort, contemplar l'univers, per un sí o per un no, barallar-me... o fer un vers! No tenir gens en compte la fama i la fortuna, poder, amb el pensament, enfilar-me a la lluna! No haver d'escriure un mot si de mi no ha sortit, i molt modestament poder-me dir: Petit, estigues satisfet de flors i fruits i fulles si és al teu jardí que en culls o bé n’esbulles! I si arriba el triomf, quan l'atzar ho ha dispost, no haver d'estar obligat a satisfer un impost, davant de mi mateix reconèixer-me els mèrits, no haver de pagar mai per uns favors pretèrits, i, encara que no sigui poderós el meu vol, que no arribi gens lluny, saber que hi he anat sol! Acte segon. Escena VIII.

Amsterdam, vanmorgen vroeg. Het duurde lang voor een stoplicht op groen sprong. In mijn achteruitkijkspiegel zag ik Samarinde zitten achter het stuur van haar stokoude BMW. Ze zwaaide naar me. Onze karavaan was op weg naar Schiphol en hier stonden we aan het einde van de nacht in een verlaten landschap te wachten tot we verder mochten trekken. Zonder dat daar aanleiding voor was trapte ik mijn rempedaal in, terwijl ik in mijn spiegel bleef kijken. In de rode gloed werd Samarinde nog mooier. Ik liet het pedaal los en de gloed verdween. Weer trapte ik de rem in. Een warme glans op Samarindes witte tanden. Haar glimlach vaag als het schilderij Extase van Mathijs Maris. Er is een Japanse uitdrukking die mukushoh heet, lachen met de ogen (heeft Samarinde me verteld). Samarinde mukushohde naar mij. Naast Samarinde zat Meija, die zich even vooroverboog om iets uit het dashboard te pakken. Ook zij kwam in mijn fantasmagorische gloed te zitten. Meija lachte naar me, niet met haar modellenlach, maar puur en oprecht. Ik dacht: in remlicht is ieder meisje mooi. En daarna dacht ik, van mijn hand een vuist makend: wat een geweldige openingszin voor een roman die ik waarschijnlijk nooit zal schrijven.

Manhattanism is the one urbanistic ideology that has fed, from its conception, on the splendors and miseries of the metropolitan condition—hyper-density—without once losing faith in it as the basis for a desirable modern culture. Manhattan's architecture is a paradigm for the exploitation of congestion.

aspects of health; even if we manage a full night’s sleep, unless enough of that sleep is in a deep state, we’ll suffer from sleep deprivation. Unlike in rapid eye movement (REM) sleep, in the deep sleep stage, your body and brain waves slow down. This is the stage where information is stored in long-term memory, learning and emotions are processed, the immune system is energized, and the body recovers. Healthy adults spend an average of 13 to 23 percent of their night in deep sleep. So if you sleep for seven hours, that translates to just fifty to one hundred minutes in a deep state. Each minute, in other words, is precious.

Our REM sleep in 90-minute bursts, in a 24 hour cycle "digests" trauma that is experienced on a daily basis. In dreaming, the brain compares the trauma with early memory traces of similar experience, and files the memories of the day's events according to an affect-based associative system for further use and potential survival value. Comforting figures may appear in the dream to give care, advice, counsel, and relief, if necessary. The nightly dream process helps the dreamer receive positive resolution of his or her experience, and the dreamer moves on to the next day's activities restored, refreshed, and prepared for survival-based action.

including thousands of paintings in his unique, semi-cartoonish style, often densely packed with animals and figures—Elvis, George Washington, angels—and set fancifully in apocalyptic landscapes. In short order, he was appearing on Johnny Carson’s Tonight Show and creating album covers for R.E.M. and Talking Heads. Upon entry to the garden, I was greeted by a giant self-portrait of a smirking Finster in a burgundy suit, affixed to a cinderblock wall. At the bottom are the words “I began painting pictures in Jan-1976—without any training. This is my painting. A person don’t know what he can do unless he tryes. Trying things is the answer to find your talent.

Realism, on the contrary, affirms the existence of universals ante rem, and holds that general concepts exist in themselves after the manner of Platonic ideas. In spite of its ecclesiastical associations, nominalism is a sceptical tendency that denies the separate existence characteristic of abstractions. It is a kind of scientific scepticism coupled with the most rigid dogmatism. Its concept of reality necessarily coincides with the sensuous reality of things; their individuality represents the real as opposed to the abstract idea. Strict realism, on the contrary, transfers the accent on reality to the abstract, the idea, the universal, which it posits before the thing (ante rem).

Sharp wave ripples: this peculiar and unique brain pattern is viewed today as a subconscious mechanism to explore the organisms's options, searching for stored items of the past in the disengaged brain in order to extrapolate and predict possible future outcomes. It embodies a brain mechanism that compresses the discrete concepts of the past and future into a continuous stream. There is no trigger for the occurrence of sharp wave ripples. They are not caused by anything. Instead, they are released, so to speak when subcortical neurotransmitters reduce their grip on hippocampal networks, as routinely happens during nonaroused or idle waking states, such as sitting still, drinking, eating, grooming, and non-rapid eye movement (REM) sleep.

My sleep cycle is a bit more elaborate. The seven stages of sleep (according to my body) STAGE 1: You take the maximum dose of sleeping pills, but they don’t work at all and then you glare at their smug bottles at three a.m., whispering, “You lying bastards.” STAGE 2: You fall asleep for eight minutes and you have that dream where you’ve missed a semester of classes and don’t know where you’re supposed to be and when you wake up you realize that even in sleep you’re fucking your life up. STAGE 3: You close your eyes for just a minute but never lose consciousness and then you open your eyes and realize it’s been hours since you closed your eyes and you feel like you’ve lost time and were probably abducted by aliens. STAGE 4: This is the sleep that you miss because you’re too busy looking up “Symptoms of Alien Abduction” on your phone. STAGE 5: This is the deep REM sleep that recharges you completely and doesn’t actually exist but is made up by other people to taunt you. STAGE 6: You hover in a state of half sleep when you’re trying to stay under but someone is touching your nose and you think it’s a dream but now someone is touching your mouth and you open your eyes and your cat’s face is an inch from yours and he’s like, “BOOP. I got your nose.” STAGE 7: You finally fall into the deep sleep you desperately need. Sadly, this sleep only comes after you’re supposed to be awake, and you feel guilty about getting it because you should have been up hours ago but you’ve been up all night and now your arms are missing.

Octopuses and their relatives have what Woods Hole researcher Roger Hanlon calls electric skin. For its color palette, the octopus uses three layers of three different types of cells near the skin’s surface—all controlled in different ways. The deepest layer, containing the white leucophores, passively reflects background light. This process appears to involve no muscles or nerves. The middle layer contains the tiny iridophores, each 100 microns across. These also reflect light, including polarized light (which humans can’t see, but a number of octopuses’ predators, including birds, do). The iridophores create an array of glittering greens, blues, golds, and pinks. Some of these little organs seem to be passive, but other iridophores appear to be controlled by the nervous system. They are associated with the neurotransmitter acetylcholine, the first neurotransmitter to be identified in any animal. Acetylcholine helps with contraction of muscles; in humans, it is also important in memory, learning, and REM sleep. In octopuses, more of it “turns on” the greens and blues; less creates pinks and golds. The topmost layer of the octopus’s skin contains chromatophores, tiny sacks of yellow, red, brown, and black pigment, each in an elastic container that can be opened or closed to reveal more or less color. Camouflaging the eye alone—with a variety of patterns including a bar, a bandit’s mask, and a starburst pattern—can involve as many as 5 million chromatophores. Each chromatophore is regulated via an array of nerves and muscles, all under the octopus’s voluntary control.

A clearer picture of what is happening in the brain during non-REM sleep,14 during sleepwalking,15 and during confused arousals16 has been achieved through neuroimaging and EEG. It appears that the brain is half awake and half asleep: the cerebellum and brainstem are active, while the cerebrum and cerebral cortex have minimal activity. The pathways involved with control of complex motor behavior and emotion generation are buzzing, while those pathways projecting to the frontal lobe, involved in planning, attention, judgment, emotional face recognition, and emotional regulation are zoned out. Sleepwalkers don’t remember their escapades, nor can they be awakened by noise or shouts, because the parts of the cortex that contribute to sensory processing and the formation of new memories are snoozing, temporarily turned off, disconnected, and not contributing any input to the flow of consciousness.

He was a Kurd and the world would tell him he was nothing. He was poor and the world would give him nothing. He was a Muslim and the world would ignore him, and being ignored was like being dead. The boy had his name and his name was everything. Take away his name and the boy had no future, no honor, no respect, no reason to look in a mirror and see his own perfection. “Ouch, Baba! You’re doing it too hard.” smail’s skin was red from the scrubbing. He stopped and told the boy to rinse off. What if rem did something that denied her entry to Heaven? Skin was only the container of the soul, but the soul was a fragile membrane—it could easily be ripped and once it was, there was no sewing it back together. To kill her before she destroyed that, she would remain innocent, she would enter Paradise as a child, as clean as the day she was born. And smail wouldn’t have to feel less than anyone in this world, ever.

In 2021 the respected journal Nature Medicine published a peer-reviewed, placebo-controlled trial on psychedelic assisted treatment of trauma. The results were impressive. With just three, medically supervised sessions using MDMA, 67 per cent no longer had PTSD – more than double the placebo group. There was no increased risk of abuse and, crucially, those with dissociation responded as well as those without.3 Given the special skills otherwise required to navigate dissociation, this latter finding was a big deal. There are currently over a hundred psychedelic-assisted therapy trials being conducted worldwide. It would appear that these drugs allow a resetting of a part of the brain known as the ‘Default Mode Network’ (DMN) that otherwise holds on to recurring, distressing thoughts – especially around guilt and shame. During REM/dreaming sleep the DMN fires up, but the normal resetting process fails with overwhelming trauma.

Last night, you became flagrantly psychotic. It will happen again tonight. Before you reject this diagnosis, allow me to offer five justifying reasons. First, when you were dreaming last night, you started to see things that were not there—you were hallucinating. Second, you believed things that could not possibly be true—you were delusional. Third, you became confused about time, place, and person—you were disoriented. Fourth, you had extreme swings in your emotions—something psychiatrists call being affectively labile. Fifth (and how delightful!), you woke up this morning and forgot most, if not all, of this bizarre dream experience—you were suffering from amnesia. If you were to experience any of these symptoms while awake, you’d be seeking immediate psychological treatment. Yet for reasons that are only now becoming clear, the brain state called REM sleep and the mental experience that goes along with it, dreaming, are normal biological and psychological processes, and truly essential ones,

I made an appointment with a sleep doctor, who explained that during the sleep study people would be watching me sleep and monitoring my brain waves to see how I reacted during the four stages of sleep. I'd explain those stages if I could spell all the complicated words but they basically range from "Wide awake" to "Just barely not dead." My sleep cycle is a bit more elaborate. The seven stages of sleep (according to my body) STAGE 1: You take the maximum dose of sleeping pills, but they don't work at all and then you glare at their smug bottles at three a.m., whispering, "You lying bastards." STAGE 2: You fall asleep for eight minutes and you have that dream where you've missed a semester of classes and don't know where you're supposed to be and when you wake up you realize that even in your sleep you're fucking your life up. STAGE 3: You close your eyes for just a minute but never lose consciousness and then you open your eyes and realize it's been hours since you closed your eyes and you feel like you've lost time and were probably abducted by aliens. STAGE 4: This is the sleep that you miss because you're too busy looking up "Symptoms of Alien Abduction" on your phone. STAGE 5: This is the deep REM sleep that recharges you completely and doesn't actually exist but is made up by other people to taunt you. STAGE 6: You hover in a state of half sleep when you're trying to stay under but someone is touching your nose and you think it's a dream but now someone is touching your mouth and you open your eyes and your cat's face is an inch from yours and he's like, "BOOP. I got your nose." STAGE 7: You finally fall into the deep sleep you desperately need. Sadly, this sleep only comes after you're suppose to be awake, and you feel guilty about getting it because you should have been up hours ago but you've been up all night and now your arms are missing. I suspected that the only stage of sleep I'd have during the sleep study would be the sleep you don't get because strangers are watching you.

Sleepwalking is a parasomnia, a strange behavior that occurs during sleep. Over the years, sleep experts have identified two main stages of sleep by recording brain waves—rapid eye movement (REM) and non–rapid eye movement (non-REM) sleep. Sleepwalking usually occurs after an abrupt and incomplete spontaneous arousal from the non-REM sleep that occurs in the first couple of hours of the night, turning one into a mobile sleeper. Trying to waken sleepwalkers is fruitless and can be dangerous, since the sleepwalker may feel threatened by physical contact and respond violently. Normally, non-REM sleep shifts into REM sleep, during which there is a loss of muscle tone, preventing motor behavior during REM sleep. The majority of sleepwalking episodes tend to be relatively harmless and usually make for a good story as told by the witness, often beginning with “You won’t believe what you did last night!” And if you are the sleepwalker you don’t believe it, because you will have no memory of your midnight shenanigans. Most parasomniac behaviors appear

She heard nothing but experienced a sensation that prickled along her spine like a warm touch caressing her skin. Slowly, with the care of prey beneath a predator's survey, she turned her head- and met the gaze of the elegant gentleman lounging at the door. In her travels, she had seen many a striking and charming man, but none had been as handsome as this- and all had been more charming. This man was a statue in stark black and white, hewn from rugged granite and adolescent dreams. His face wasn't really handsome; his nose was thin and crooked, his eyes heavy lidded, his cheekbones broad, stark and hollowed. But he wielded a quality of power, of toughness, that made Eleanor want to huddle into a shivering, cowardly little ball. Then he smiled, and she caught her breath in awe. His mouth... his glorious, sensual mouth. His lips were wide, too wide, and broad, too broad. His teeth were white, clean, strong as a wolf's. He looked like a man seldom amused by life, but he was amused by her, and she realized in a rush of mortification that she remained standing on the stool, reading one of his books and lost to the grave realities of her situation. The reality that stated she was an imposter, sent to mollify this man until the real duchess could arrive. Mollify? Him? Not likely. Nothing would mollify him. Nothing except... well, whatever it was he wanted. And she wasn't fool enough to think she knew what that was. The immediate reality was that she would somehow have to step down onto the floor and of necessity expose her ankles to his gaze. It wasn't as if he wouldn't look. He was looking now, observing her figure with an appreciation all the more impressive for its subtlety. His gaze flicked along her spine, along her backside, and down her legs with such concentration that she formed the impression he knew very well what she looked like clad only in her chemise- and that was an unnerving sensation.

One of the earliest studies found that using an iPad—an electronic tablet enriched with blue LED light—for two hours prior to bed blocked the otherwise rising levels of melatonin by a significant 23 percent. A more recent report took the story several concerning steps further. Healthy adults lived for a two-week period in a tightly controlled laboratory environment. The two-week period was split in half, containing two different experimental arms that everyone passed through: (1) five nights of reading a book on an iPad for several hours before bed (no other iPad uses, such as email or Internet, were allowed), and (2) five nights of reading a printed paper book for several hours before bed, with the two conditions randomized in terms of which the participants experienced as first or second. Compared to reading a printed book, reading on an iPad suppressed melatonin release by over 50 percent at night. Indeed, iPad reading delayed the rise of melatonin by up to three hours, relative to the natural rise in these same individuals when reading a printed book. When reading on the iPad, their melatonin peak, and thus instruction to sleep, did not occur until the early-morning hours, rather than before midnight. Unsurprisingly, individuals took longer to fall asleep after iPad reading relative to print-copy reading. But did reading on the iPad actually change sleep quantity/quality above and beyond the timing of melatonin? It did, in three concerning ways. First, individuals lost significant amounts of REM sleep following iPad reading. Second, the research subjects felt less rested and sleepier throughout the day following iPad use at night. Third was a lingering aftereffect, with participants suffering a ninety-minute lag in their evening rising melatonin levels for several days after iPad use ceased—almost like a digital hangover effect. Using LED devices at night impacts our natural sleep rhythms, the quality of our sleep, and how alert we feel during the day.

Nihilne igitur illa vicinitas redolet, nihihne hominum fama, nihil Baiae denique ipsae loquuntur ? Illae vero non loquuntur solum,verum etiam personant, huc unius mulieris libidinem esse prolapsam, ut ea non modo solitudinem ac tenebras atque haec flagitiorum integumenta non quaerat, sed in turpissimis rebus frequentissima celebritate et clarissima luce laetetur. Verum si quis est, qui etiam meretriciis amoribus interdictum iuventuti putet, est ille quidem valde severus (negare non possum), sed abhorret non modo ab huius saeculi licentia, verum etiam a maiorum consuetudine atque concessis. Quando enim hoc non factitatum est, quando reprehensum, quando non permissum, quando denique fuit, ut, quod licet, non liceret? Hic ego iam rem definiam, mulierem nullam nominabo; tantum in medio relinquam. Si quae non nupta mulier domum suam patefecerit omnium cupiditati palamque sese in meretricia vita collocarit, virorum alienissimorum conviviis uti instituerit, si hoc in urbe, si in hortis, si in Baiarum illa celebritate faciat, si denique ita sese gerat non incessu solum, sed ornatu atque comitatu, non flagrantia oculorum, non libertate sermonum, sed etiam complexu, osculatione, actis, navigatione, conviviis, ut non solum meretrix, sed etiam proterva meretrix procaxque videatur: cum hac si qui adulescens forte fuerit, utrum hic tibi, L. Herenni, adulter an amator, expugnare pudicitiam an explere libidinem voluisse videatur? Obliviscor iam iniurias tuas, Clodia, depono memoriam doloris mei; quae abs te crudeliter in meos me absente facta sunt, neglego; ne sint haec in te dicta, quae dixi. Sed ex te ipsa requiro, quoniam et crimen accusatores abs te et testem eius criminis te ipsam dicunt se habere. Si quae mulier sit eius modi, qualem ego paulo ante descripsi, tui dissimilis, vita institutoque meretricio, cum hac aliquid adulescentem hominem habuisse rationis num tibi perturpe aut perflagitiosum esse videatur? Ea si tu non es, sicut ego malo, quid est, quod obiciant Caelio? Sin eam te volunt esse, quid est, cur nos crimen hoc, si tu contemnis, pertimescamus? Quare nobis da viam rationemque defensionis. Aut enim pudor tuus defendet nihil a M. Caelio petulantius esse factum, aut impudentia et huic et ceteris magnam ad se defendendum facultatem dabit.

In quel preciso momento, Karla è entrata nella stanza. Ha spento la televisione, ha guardato Todd fisso negli occhi e ha detto: "Todd, tu esisti non soltanto come membro di una famiglia o di una compagnia o di una nazione, ma come membro di una specie... sei un essere umano. Sei parte dell'umanità. Attualmente la nostra specie ha problemi profondi e stiamo cercando di sognare un modo per uscirne e stiamo usando i computer per cavarcela. La costruzione di hardware e software è il campo in cui la specie ha deciso di investire energie per la sua sopravvivenza e questa costruzione richiede zone di pace, bambini nati dalla pace, e l'assenza di distrazioni che interferiscano col codice. Non possiamo acquisire conoscenza attraverso l'informatica, ma riusciremo a usarla per tenerci fuori dalla merda. Quello che tu percepisci come un vuoto è un paradiso terrestre: alla lettera, linea per linea, la libertà di impedire all'umanità di diventare non lineare". Si è seduta sul divano e c'era il rumore della pioggia che tamburellava sul soffitto e mi sono reso conto del fatto che non c'era abbastanza luce nella stanza e che noi eravamo tutti in silenzio. Karla ha detto: "Abbiamo avuto una vita discreta. Nessuno di noi, a quanto mi risulta, è mai stato maltrattato. Non abbiamo mai desiderato niente, né abbiamo mai voluto possedere qualcosa. I nostri genitori sono tutti ancora insieme, a parte quelli di Susan. Ci hanno trattato bene, ma la vera moralità, qui. Todd consiste nel sapere se le loro mani sono state sprecate in vite non creative, o se queste mani sono utilizzate per portare avanti il sogno dell'umanità". Continuava a piovere. "Non è una coincidenza che come specie abbiamo inventato la classe media. Senza la classe media, non avremmo potuto avere quel particolare tipo di configurazione mentale che contribuisce in misura consistente a sputar fuori i sistemi informatici e la nostra specie non avrebbe mai potuto farcela ad arrivare allo stadio evolutivo successivo, qualunque esso sia. Ci sono buone probabilità che la classe media non rientri neanche parzialmente nella prossima fase evolutiva. Ma non è né qui né là. Che ti piaccia o no, Todd, tu, io, Dan, Abe, Bug, e Susan... tutti noi siamo fabbricanti del prossimo ciclo Rem del sogno umano. Tutti gli altri ne saranno attratti. Non metterli in discussione, Todd, e non crogiolartici dentro, ma non permettere mai a te stesso di dimenticarlo".

To wit, researchers recruited a large group of college students for a seven-day study. The participants were assigned to one of three experimental conditions. On day 1, all the participants learned a novel, artificial grammar, rather like learning a new computer coding language or a new form of algebra. It was just the type of memory task that REM sleep is known to promote. Everyone learned the new material to a high degree of proficiency on that first day—around 90 percent accuracy. Then, a week later, the participants were tested to see how much of that information had been solidified by the six nights of intervening sleep. What distinguished the three groups was the type of sleep they had. In the first group—the control condition—participants were allowed to sleep naturally and fully for all intervening nights. In the second group, the experimenters got the students a little drunk just before bed on the first night after daytime learning. They loaded up the participants with two to three shots of vodka mixed with orange juice, standardizing the specific blood alcohol amount on the basis of gender and body weight. In the third group, they allowed the participants to sleep naturally on the first and even the second night after learning, and then got them similarly drunk before bed on night 3. Note that all three groups learned the material on day 1 while sober, and were tested while sober on day 7. This way, any difference in memory among the three groups could not be explained by the direct effects of alcohol on memory formation or later recall, but must be due to the disruption of the memory facilitation that occurred in between. On day 7, participants in the control condition remembered everything they had originally learned, even showing an enhancement of abstraction and retention of knowledge relative to initial levels of learning, just as we’d expect from good sleep. In contrast, those who had their sleep laced with alcohol on the first night after learning suffered what can conservatively be described as partial amnesia seven days later, forgetting more than 50 percent of all that original knowledge. This fits well with evidence we discussed earlier: that of the brain’s non-negotiable requirement for sleep the first night after learning for the purposes of memory processing. The real surprise came in the results of the third group of participants. Despite getting two full nights of natural sleep after initial learning, having their sleep doused with alcohol on the third night still resulted in almost the same degree of amnesia—40 percent of the knowledge they had worked so hard to establish on day 1 was forgotten.

Losing My Religion" Oh life, it's bigger It's bigger than you And you are not me The lengths that I will go to The distance in your eyes Oh no, I've said too much I set it up That's me in the corner That's me in the spotlight Losing my religion Trying to keep up with you And I don't know if I can do it Oh no, I've said too much I haven't said enough I thought that I heard you laughing I thought that I heard you sing I think I thought I saw you try Every whisper Of every waking hour I'm choosing my confessions Trying to keep an eye on you Like a hurt, lost and blinded fool, fool Oh no, I've said too much I set it up Consider this Consider this, the hint of the century Consider this, the slip That brought me to my knees, failed What if all these fantasies come Flailing around Now I've said too much I thought that I heard you laughing I thought that I heard you sing I think I thought I saw you try But that was just a dream That was just a dream That's me in the corner That's me in the spotlight Losing my religion Trying to keep up with you And I don't know if I can do it Oh no, I've said too much I haven't said enough I thought that I heard you laughing I thought that I heard you sing I think I thought I saw you try But that was just a dream Try, cry, why try That was just a dream Just a dream Just a dream, dream Time (1991)

Dr. Hobson (with Dr. Robert McCarley) made history by proposing the first serious challenge to Freud’s theory of dreams, called the “activation synthesis theory.” In 1977, they proposed the idea that dreams originate from random neural firings in the brain stem, which travel up to the cortex, which then tries to make sense of these random signals. The key to dreams lies in nodes found in the brain stem, the oldest part of the brain, which squirts out special chemicals, called adrenergics, that keep us alert. As we go to sleep, the brain stem activates another system, the cholinergic, which emits chemicals that put us in a dream state. As we dream, cholinergic neurons in the brain stem begin to fire, setting off erratic pulses of electrical energy called PGO (pontine-geniculate-occipital) waves. These waves travel up the brain stem into the visual cortex, stimulating it to create dreams. Cells in the visual cortex begin to resonate hundreds of times per second in an irregular fashion, which is perhaps responsible for the sometimes incoherent nature of dreams. This system also emits chemicals that decouple parts of the brain involved with reason and logic. The lack of checks coming from the prefrontal and orbitofrontal cortices, along with the brain becoming extremely sensitive to stray thoughts, may account for the bizarre, erratic nature of dreams. Studies have shown that it is possible to enter the cholinergic state without sleep. Dr. Edgar Garcia-Rill of the University of Arkansas claims that meditation, worrying, or being placed in an isolation tank can induce this cholinergic state. Pilots and drivers facing the monotony of a blank windshield for many hours may also enter this state. In his research, he has found that schizophrenics have an unusually large number of cholinergic neurons in their brain stem, which may explain some of their hallucinations. To make his studies more efficient, Dr. Allan Hobson had his subjects put on a special nightcap that can automatically record data during a dream. One sensor connected to the nightcap registers the movements of a person’s head (because head movements usually occur when dreams end). Another sensor measures movements of the eyelids (because REM sleep causes eyelids to move). When his subjects wake up, they immediately record what they dreamed about, and the information from the nightcap is fed into a computer. In this way, Dr. Hobson has accumulated a vast amount of information about dreams. So what is the meaning of dreams? I asked him. He dismisses what he calls the “mystique of fortune-cookie dream interpretation.” He does not see any hidden message from the cosmos in dreams. Instead, he believes that after the PGO waves surge from the brain stem into the cortical areas, the cortex is trying to make sense of these erratic signals and winds up creating a narrative out of them: a dream.

Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.