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Student life may not yield the best examples of the ideal sleeping pattern necessary for optimal physical and mental performance. Just take a look at the typical habits of a college student and you’ll see it’s rife with late night study sessions and cramming (even if they are not partying). As it turns out, late night study might not be doing college students any good, and can actually lead to lower academic performance.
The concept of getting sufficient sleep may not be as simple as getting enough snooze the night before an important exam. Now researchers have evidence stating that the consistency of your sleep-wake cycle is more important than the number of hours you clock in sleeping.
In the study published in the journal Scientific Reports, researchers analyzed the sleeping patterns of 61 students from Harvard College who kept online diaries for 30 days. The researchers then categorized the participants into two groups: One group was labeled regular sleepers and the other, irregular sleepers. Regular sleepers were the ones who sleep and wake up the same time every day, while the irregulars are the ones who had varying sleeping patterns each day. Next, the researchers used a scoring system to measure the regularity of sleep. They were able to quantify that for every 10 point score on the regularity index translated to an increase of 0.10 in GPA. 
Based on the study, researchers stipulate that the reason for the poor academic performance seen in irregular sleepers may be related to the hormone melatonin. Melatonin is a hormone secreted by the body’s pineal gland responsible for the regulation of our sleep and wake cycles. 
Normally, melatonin is released during the time we are supposed to sleep, however, in irregular sleepers, the release is pushed back later in the night. This causes confusion in our circadian rhythm. An irregular who wakes up for an 8 a.m. class is actually experiencing a biological time of 5 am, making them lose focus and unable to function at their best.
It is important to note that in the study, there was no difference in the amount of sleep between the two groups, instead, the researchers strongly advises that the secret to getting better sleep is not in the number of sleep hours but on the adherence to a regular bedtime schedule.
 Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. (2017). https://www.nature.com/articles/s41598-017-03171-4
 What is melatonin? https://webmd.com/sleep-disorders/tc/melatonin-overview#1
😳 What Tinnitus Does To Your Brain Cells (And How To Stop It)
After 47 years of studies and countless brain scans done on more than 2,400 tinnitus patients, scientists at the MIT Institute found that in a shocking 96% of cases, tinnitus was actually shrinking their brain cells.
As it turns out, tinnitus and brain health are strongly linked.
Even more interesting: The reason why top army officials are not deaf after decades of hearing machine guns, bombs going off and helicopter noises…
Is because they are using something called "the wire method", a simple protocol inspired by a classified surgery on deaf people from the 1950s...
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The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat
By Mike Westerdal CPT
Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?
This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)
Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this "hidden" most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:
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