Lee @backrow

A 3pm coffee still has half its caffeine in your blood around 8pm. By midnight, roughly a quarter remains. Most nights, the caffeine is what's keeping you up. Start with temperature. Your core body temperature needs to fall by about 2 degrees Fahrenheit before the brain allows deep sleep to begin. The National Sleep Foundation recommends a bedroom at 60-67 degrees F. Most American bedrooms run closer to 70-72. That gap keeps most people in light, broken sleep all night. Alcohol makes it worse. Disruptions in the REM stage (where the brain stores memories and handles emotion) begin with as few as two drinks and worsen from there, according to a 2024 meta-analysis of 27 controlled studies. You sleep 8 hours and wake up mentally slower than you should be, without knowing why. Then there is the glymphatic system, the brain's built-in cleaning crew. Scientists at the University of Rochester first described it in 2013. During deep sleep, the brain's own fluid flows through tiny gaps in brain tissue and flushes out toxic proteins, including the deposits linked to Alzheimer's disease. The system runs roughly 10 times more actively during deep sleep than during waking hours. Broken sleep from alcohol, temperature, caffeine, or light cuts that cleaning short. Light matters on both ends of the day. Sunlight within 30 minutes of waking sets your brain's master clock, a cluster of 20,000 neurons that controls when your body releases melatonin. Get morning light right and melatonin rises on schedule at night. Blue light from screens after dark can suppress that rise by close to 50%, according to Harvard Medical School research. Restricting sleep to 6 hours per night for two weeks produces the same mental decline as a full night without sleep, according to a 2003 University of Pennsylvania study. People living that schedule did not feel impaired. They reported having adjusted. The objective tests showed they had not. The answer is a noon caffeine cutoff, a 65-degree room, and outdoor sunlight within the first 30 minutes of waking. None of it is exciting. All of it works.

منحة @m1nhaxo

a day ago

what substance do i have to abuse to get 8-9 hours of uninterrupted sleep

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What a morning🔥🔥 I barely slept last night. And yet here I am, fully awake, scrolling news about Moscow burning with a level of enthusiasm that probably isn’t healthy. Good morning, friends💙💛

Testing a new NR concept in SDR#. Promising so far! #airspy #sdrsharp

Good evening from Ukraine💙💛 Still alive. Still here. That’s the message

Dear Moscow, Don’t call it a fire. Call it a special heating operation😏🔥

📸 Great photo of @JoeBiden and @DrBiden with the Obamas, Bushes, and Clintons in Chicago today. This is America. Not what is currently in the White House.

EXCLUSIVE: Here's our list of previously unreported Dialog participants and Founding Fellows.

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here is Mamdani's entire speech at the Knicks parade, which is easily the best speech I've ever heard at an event of this sort

Utah, Senator Lee's state, completed a comprehensive voter examination. Of two million voters, one noncitizen registered to vote and NO noncitizen voted. The SAVE Act is traditional Republican nonsense and Mike Lee is an embarrassment to Utah.

Dear world, Even when everything falls apart, We are still here. Still alive. Still Ukrainian💙💛

Adding: Wired now has the registrations for the upcoming Dialog retreat: 222 names, 135 of them regulars. ALL the government folks on the list used their private emails, keeping it out of public records. And the fee for the 2022 retreat was.. $16,000. 9/ wired.com/story/leak-exp…

Pastors for Trump founder Jackson Lahmeyer has suspended his congressional campaign after the Daily Mail published flirty text messages with a woman who wasn’t his wife. In one text, Lawmayer said he was offered cocaine after leaving Mar-a-Lago to visit a strip club at 1am.

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They can’t. Make your own vpn: 1. SSH to a host with: ssh user@host -D 8081 2. Point your browser proxy settings to localhost port 8081, and mark it as a SOCKS v5 proxy. 3. You now are proxying your browser traffic to where that host is, like a vpn.

International Cyber Digest @IntCyberDigest

a day ago

THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs THEY ARE GOING TO BAN VPNs

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It should be a much bigger deal that legacy media journalists like Ezra Klein, Bret Stephens & @NewYorker writer Atul Gawande are members of or attended Peter Thiel’s secret society, Dialog.

Clash Report @clashreport

2 days ago

Bessent, Cruz, Musk, Kushner Among Leaked Member List of Secret Society A massive data leak exposed Dialog, a secretive society for over 200 global elites, revealing off-the-record retreats and a matchmaking app. clashreport.com/world/articles…

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Everyone is still obsessing over the news both bears and bulls. The only news was the EIA data. That will be the only news this year that matters. If the strait opens which I expect to happen, we should see the draws slow down temporarily. However, my thesis has been once the ships get out they’re not coming back in, this is very similar to COVID. A mere reopening doesn’t solve complex supply issues. I will show in some models later this evening. Thus, depending on the bleed the US could hit operational minimums on Crude anytime from August-February. The notion the EIA put out that this magically fixes itself with a load of fairy dust and everyone sails happily ever after is the same type of prediction post covid where the Fed said in front of everyone “inflation was transitory” for over a year. You don’t shutdown one of the most important waterways for commodities for 3-4 months, have ships get attacked, have the war start and restart then convince average citizens to risk their life to venture through it. You also cannot fix the damage done at oil and LNG refineries by sprinkling magic dust over them. Supply chain issues are VERY complex, you would thick we collectively learned that post Covid, but I guess not.

>renames it to the Department of War >names himself the Secretary of War >fights one war >loses

We’re about to spend $300,000,000,000 rebuilding Iran after spending $80,000,000,000 destroying it, while telling Americans on Medicaid to take a hike. America First.

If war had a smell, for me it would smell like coffee at 4 a.m. Because sleep is over and another attack is still going.

Sen. Bill Cassidy R-LA rips the Trump deal with Iran

U.S. Senator Bill Cassidy, M.D. @SenBillCassidy

a day ago

Reagan is rolling over in his grave. Iran’s nuclear ambitions were not curbed, and they have learned that threatening the Strait of Hormuz works and will undoubtedly leverage it in the future. Now, Iran gets to build brand-new infrastructure under this deal. Before the war, the

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JAH WOBBLE & TIAN QIYIi unleash psychedelic BEATLES reimagining with 'Tomorrow Never Knows', first glimpse of 'Mystic Liverpool' album portable-infinite.blogspot.com/2026/06/jah-wo…