"signaler" - 1 õppematerjal

The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss

TAKE A COLD BATH ONE HOUR PRIOR TO BED. The Japanese have longer average lifespans than most other nationalities, including Americans, whom they beat by more than four years. One explanation researchers have proposed is that the regular ofuro, or hot bath at bedtime, increases melatonin release and is related to mechanisms for life extension. Paradoxically, according to one of the Stanford professors who taught the sleep biology class I took circa 2002, cold is a more e ective signaler (aka zeitgeber, or "time giver") for sleep onset. Perhaps the ofuro e ect was related to the subsequent rapid cooling? Not eager to kill my swimmies with hot baths, I opted for direct cold. I tested the e ect of combining shorter-than-usual 10-minute ice baths with low-dose melatonin (1.5­3 milligrams) one hour prior to sleep. The ice bath is simple: put two to three bags of ice from a convenience store ($3­6) into a half-full bathtub until the ice is about 80% melted