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How to Get Through a Workday on No Sleep
New York Magazine ^ | Melissa Dahl

Posted on 08/18/2014 3:27:08 PM PDT by nickcarraway

So, you couldn’t sleep last night. You’d like nothing more than to go back to bed, but you’ve got a long day of work staring you in the face. How do you power through?

Science of Us talked to sleep researchers to figure out how to get through a day after you’ve had a sleepless night. Each of them wanted to be incredibly clear, up front, about this: You really, really need seven to eight hours of sleep to function like a proper human being (unless you’re one of those short sleepers — but look, you aren’t). Still, they acknowledged, sleepless nights happen, and sometimes they happen to busy people who’ve got stuff to do the next day.

Consider this a template: Maybe not all of their advice will directly apply to you, because you work nights, or you work from home, or you work extremely long days. But, very broadly speaking, here’s the best way to structure a very sleepy day so you can make it to the end.

7 a.m.: Your alarm goes off. You will want to hit the snooze button. Resist this urge. “Oh my God. No snooze,” says Orfeu Buxton, a professor in the division of sleep medicine at Harvard Medical School. “Don’t insult yourself like that.” It feels good — no, it feels awesome — in the moment, but those seven-minute extra increments of dozing aren’t actually restorative sleep and won’t make you any more alert. You’d do better to set your alarm for the latest possible moment — when you actually have to get out of bed and start getting yourself together — in order to get the most sleep possible.

7:30 a.m.: Eat breakfast. Research suggests that eating within an hour of waking up will boost your mood and cognitive performance for the early part of your day. Like with your snooze button, you’re going to have to exercise some willpower here, too; sleepy people tend to crave simple carbs and sugar, Buxton says, but those are a bad bet for the sleep-deprived. “Anything that causes that sugar spike and insulin spike is followed by a crash, so it’s going to make you more sleepy later,” he said. Stick to whole grains, protein, maybe a little fruit. “The junk will help, but only for about 20 minutes. It’s exactly like the snooze button,” Buxton said.

Also: Have (a little) caffeine. Experts recommend no more than 400 milligrams of caffeine a day. (For reference: One eight-ounce cup of regular coffee has about 100 milligrams of caffeine.) Use it wisely. You’ll be feeling very groggy just after waking up — this is something researchers call sleep inertia — but after 20 or 30 minutes, the fog will clear a bit. “After that sleep inertia phase, there’ll be a rebound period of alertness,” Buxton said. “There’s the least reason to have coffee then. That coffee will be much more helpful midday.” His own personal early a.m. caffeine routine, if you’d like to borrow it, is a small espresso.

8 a.m.: Get outside. Surrounding yourself with as much bright light, especially natural light, as possible will help you feel more alert, explains Sean Drummond, a psychiatrist at the Laboratory of Sleep and Behavioral Neuroscience at University of California, San Diego. “First thing in the morning is one of the most important times,” he said. “It’ll boost alertness, it’ll up your body temperature, it’ll reset your circadian rhythms.” But don’t wear sunglasses. “If you wear your sunglasses, the right frequency of sunlight can’t get into your eyes,” which means you don’t get as much of the cognitive boost as you could, Drummond said. So within the first hour or so of waking up, get outside and get some natural light, if you can.

And you get bonus points for an a.m. jog, says Lauren Hale, a sleep researcher at Stony Brook University and a spokesperson for the National Sleep Foundation. “The evidence is mixed, but there are theoretical reasons that you should exercise earlier in the morning, especially if you’re going to be outside doing a run,” she said. “You want the light effects, which are the alerting effects.” If that’s not going to happen, though, and you live and work in New York City, your morning walk to the train will suffice.

9 a.m.: Get your toughest tasks done first. You will want to procrastinate your creative work in favor of your busy work, telling yourself that you’ll get to the thinky stuff after you’ve had some time to wake up. Again: Resist this urge. “That’s the path for despair,” Buxton said. Because, unfortunately, this is it; it’s the most alert you’ll be all day. Best take advantage of it, because it’s a very small window for the sleep-deprived brain, opening about one hour after waking and closing two hours later. “So get critical tasks out of the way first,” Buxton says. “A different construct would be: I’m almost totally out of gas; I need to use all of that for the most important things, and nothing else.”

10 a.m.: Have another cup of coffee. A caffeine pro-tip for the sleep-deprived: The attention-boosting and alertness effects of caffeine may not kick in until 30 minutes after you’ve consumed it. So if you’re grabbing a cup of coffee on your way to a morning meeting, you could already be too late.

11 a.m.: Maybe lie low today, as much as you’re able. Okay, this isn’t really a time-specific task. But if you’re really out of it, you might consider rescheduling meetings or phone calls, if possible. “Sometimes, positive interactions with others are rewarding and alerting,” Buxton says. “The problem is the sleep-deprived person in that interaction. It’s been shown that sleep-deprived people are less able to detect others' nonverbal cues, that they are more curmudgeonly, and not the most communicative in team situations.

“So if you’re feeling surly, maybe you should avoid people, and not set yourself up for failure,” he continued. “It’s really best to interact with others when you can be your best.”

Noon: Have a (light) lunch. Again, stick with the healthy stuff: whole grains, veggies, lean protein. Stay away from the simple carbs and sugar. You’ll naturally feel sleepier in the afternoon, anyway, but eating a too-heavy lunch will make it even worse.

1 p.m.: Have some more coffee. Or tea, or whatever your caffeine mode of choice may be. Even when you’re operating on a good night’s sleep, your drowsiest time of the day tends to be six to eight hours after waking. But cut yourself off from the caffeine no later than 3 p.m.; the alertness effects from caffeine can stay in your system up to seven hours, and you don’t want to suffer through one sleep-deprived day only to set yourself up for another tomorrow.

2 p.m.: Best-case scenario: take a nap. This is usually the part in a sleep story where the writer urges you to take a nap, which always seems a little absurd. Who has time for that? If you can squeeze a quick nap in — maybe behind your closed office door or in your car if you drive one to work — your afternoon will be better for it. “Even a 20-minute nap’s restorative powers can last for hours,” Buxton said.

Second-best scenario: Get back outside. “If you’re feeling really groggy, but can’t take a nap, just go outside for a few minutes,” Drummond said. But, again, leave the sunglasses behind.

3 p.m. – 5:30 p.m.: Power through some busy work. You know the things you’ve been meaning to do but have been putting off forever? Replying to emails, organizing your inbox — that kind of stuff? Do it now. These tasks don’t require as much focused attention, and by the afternoon, you’re not going to have much of that. A very sleepy person, in fact, has trouble concentrating for more than ten minutes at a time, Drummond said. Then, when you’re done, sneak out a little early, if at all possible. Say sleep scientists told you to.


TOPICS: Health/Medicine
KEYWORDS: caffeine; coffee; g42; nosleep; sleep; sleepless

1 posted on 08/18/2014 3:27:08 PM PDT by nickcarraway
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To: nickcarraway

That is my every day — sleep deprived or not.

;)


2 posted on 08/18/2014 3:33:21 PM PDT by freedumb2003 (AGW "Scientific method:" Draw your lines first, then plot your points)
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To: nickcarraway
I did all of that this very day .... Couldn't sleep so went to work, ate a big breakfast, walked a few miles around our complex, had plenty of caffeine in the form of coffee and diet dr pepper all day, took a power nap of 90 minutes and was back at it and now home. Hot shower, a steak and 3 fingers of buffalo trace whiskey and I'm headed for bed.....kinda tired.

Nite !

Good read....timely.

3 posted on 08/18/2014 3:34:23 PM PDT by Squantos ( Be polite, be professional, but have a plan to kill everyone you meet ...)
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To: freedumb2003

Depending on outside temp and traffic, (2) 12 oz coffees, just driving to work.


4 posted on 08/18/2014 3:34:33 PM PDT by TurboZamboni (Those who make peaceful revolution impossible will make violent revolution inevitable.-JFK)
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To: nickcarraway

A steady supply of food, caffeine, and Iron Maiden. Also stay busy, as long as you have something to do you won’t have as much time to think about being tired.


5 posted on 08/18/2014 3:35:31 PM PDT by discostu (Villains always blink their eyes.)
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To: nickcarraway

“So within the first hour or so of waking up, get outside and get some natural light, if you can.”

Not often possible in the Cleveland/Akron area! Not much “natural” light!


6 posted on 08/18/2014 3:36:57 PM PDT by Dr. Bogus Pachysandra (Don't touch that thing! Don't let anybody touch that thing! I'm a Doctor and I won't touch that th)
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To: nickcarraway

Or, use what they gave me in the IDF: modalert.


7 posted on 08/18/2014 3:37:41 PM PDT by Jewbacca (The residents of Iroquois territory may not determine whether Jews may live in Jerusalem)
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To: Jewbacca

Didn’t know you were in the IDF. Very cool...and bless you.


8 posted on 08/18/2014 3:41:12 PM PDT by CatherineofAragon ((Support Christian white males---the architects of the jewel known as Western Civilization).)
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To: nickcarraway

i agree with the 2 p.m. nap... that is when my sleep train comes in... without fail...


9 posted on 08/18/2014 3:44:59 PM PDT by latina4dubya
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To: Jewbacca

I appreciate your tagline.


10 posted on 08/18/2014 3:46:11 PM PDT by bubbacluck (America 180)
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To: nickcarraway

When I was younger, I had to do this all the time — work through the night and into the next day. Surprisingly, if you eat just protein (tuna fish without bread or mayo, etc.t) and hydrate yourself, you can go two days without sleep and think clearly. Going three days is a problem though.


11 posted on 08/18/2014 3:55:03 PM PDT by Opinionated Blowhard ("When the people find they can vote themselves money, that will herald the end of the republic.")
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To: Opinionated Blowhard

Btw, their idea of drinking caffeine is a bad idea. Its a quick boost and then you crash, hard.


12 posted on 08/18/2014 3:57:05 PM PDT by Opinionated Blowhard ("When the people find they can vote themselves money, that will herald the end of the republic.")
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To: Squantos
took a power nap of 90 minutes

Power Nap? That sounds like a good nights sleep to me.

13 posted on 08/18/2014 4:11:58 PM PDT by DeepInTheHeartOfTexas
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To: CatherineofAragon

Been a while.

I now work for a defense contractor and train pilots, generally NATO countries, but also Japan, etc.


14 posted on 08/18/2014 4:13:29 PM PDT by Jewbacca (The residents of Iroquois territory may not determine whether Jews may live in Jerusalem)
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To: TurboZamboni

>>Depending on outside temp and traffic, (2) 12 oz coffees, just driving to work.<<

You need a bigger travel mug!

;)


15 posted on 08/18/2014 4:14:28 PM PDT by freedumb2003 (AGW "Scientific method:" Draw your lines first, then plot your points)
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To: latina4dubya

I’m lucky some days if I get a 2 A.M. nap.


16 posted on 08/18/2014 4:17:00 PM PDT by Farmer Dean (stop worrying about what they want to do to you,start thinking about what you want to do to them)
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To: Jewbacca

Yep, lots of defence forces use the agent. Much better than dextroamphetamines. Increased alpha wave much better than just “staying awake” . US AirForce long flights. SpecOps, and even the Indian military use.

Not to say this is preferable to a normal 7 hour sleep night— which no one gets in the current stress pressures being applied to the working masses.


17 posted on 08/18/2014 5:17:59 PM PDT by John S Mosby (Sic Semper Tyrannis)
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To: nickcarraway

Call in sick.


18 posted on 08/18/2014 5:44:55 PM PDT by Semper Mark (Vlad Tepes was a piker.)
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To: nickcarraway

i did a computer job finding a billing error for company named nu-car carrier where gm wanted to buy the company but told the owner that he had to find a $1m short billing error to GM. we started on friday. i take the lead cuz that’s what i do. all night friday still nothing. we are on univac which runs same os as the IBM dos and some old line editor to try to find the code in some cobol billing programs. friday night comes some guys go home. Saturday comes some guys go home. I do not and stay awake until sunday morning. It’s snowed three times that weekend. Finally i’m looking over the shoulder of some guy (cuz i can’t sit and code i start to fall asleep ) at this vsam file read statement and look at the return code verification. It’s missing. tell the guy to fix it and run the job with that program. Done. drove home that morning with the schuykill covered in snow. company was off lancaster ave in bryn mahr. That’s accomplishment.


19 posted on 08/18/2014 6:17:05 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: discostu

unless most of your job involves thinking. I snooze if i have to.


20 posted on 08/18/2014 6:22:52 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: kvanbrunt2

” we are on univac which runs same os as the IBM dos “

I have no idea what you did that night but I do know that the Univac did not use the IBM dos as an operating system.


21 posted on 08/18/2014 6:23:20 PM PDT by TexasGator
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To: DeepInTheHeartOfTexas

lol me too


22 posted on 08/18/2014 6:24:40 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: TexasGator

yes it was the same jcl. i worked for the guy who helped write it.


23 posted on 08/18/2014 6:27:21 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: TexasGator

dlbl


24 posted on 08/18/2014 6:29:00 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: kvanbrunt2

“yes it was the same jcl. i worked for the guy who helped write it.”

You originally posted DOS, now you are referring to JCL. Not the same thing.


25 posted on 08/18/2014 6:30:12 PM PDT by TexasGator
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To: TexasGator

In September 1971, the RCA Corporation announced that it was abandoning the computer industry and Sperry acquired RCA’s Computer division. RCA had marketed the Spectra 70 Series (70/15, 70/25, 70/35, 70/45, 70/46, 70/55, 70/60, 70/61) that were compatible with The IBM System/360 series and the RCA Series (RCA 2, 3, 6, 7) competing against the IBM System/370. These systems all ran RCA’s real memory operating systems, DOS and TDOS. RCA’s virtual memory systems, the Spectra 70/46 and 70/61 and the RCA 3 and 7, could also run their Virtual Memory Operating System, VMOS. VMOS was originally named TSOS (Time Sharing Operating System), but was renamed in order to expand the system beyond the time sharing market. TSOS was the first mainframe, demand paging, virtual memory operating system on the market. At the time, IBM was in the process of transforming OS/360 to a virtual memory system through the OS/VS1 and OS/VS2 (SVS) operating systems, on the way to the subsequent release of MVS.


26 posted on 08/18/2014 6:36:01 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: TexasGator

the RCA os was compatible which means it looked and worked the same as IBM DOS.
The Univac Series 90 was a family of mainframe class computer systems from UNIVAC first introduced in 1973.[1] The low end family members included the 90/25, 90/30 and 90/40 that ran the OS/3 operating system. The intermediate members of the family were the 90/60 and 90/70, while the 90/80 was the high end system. The 90/60 through 90/80 systems all ran the Univac’s virtual memory operating system, VS/9.

The Series 90 systems were the replacement for the UNIVAC 9000 series of low end, mainframe systems marketed by Sperry Univac during the 1960s. The 9000 series systems were byte-addressable machines with an instruction set that was compatible with the IBM System/360. The family included the 9200, 9300, 9400, and 9480 systems; the 9400 and 9480 ran a real memory operating system called OS/4.[2] As Sperry moved into the 1970s, they expanded the 9000 family with the introduction of the 9700 system in 1971. They were also developing a new real memory operating system for the 9700 called OS/7.

In September 1971, the RCA Corporation announced that it was abandoning the computer industry and Sperry acquired RCA’s Computer division. RCA had marketed the Spectra 70 Series (70/15, 70/25, 70/35, 70/45, 70/46, 70/55, 70/60, 70/61) that were compatible with The IBM System/360 series and the RCA Series (RCA 2, 3, 6, 7) competing against the IBM System/370. These systems all ran RCA’s real memory operating systems, DOS and TDOS. RCA’s virtual memory systems, the Spectra 70/46 and 70/61 and the RCA 3 and 7, could also run their Virtual Memory Operating System, VMOS. VMOS was originally named TSOS (Time Sharing Operating System), but was renamed in order to expand the system beyond the time sharing market. TSOS was the first mainframe, demand paging, virtual memory operating system on the market. At the time, IBM was in the process of transforming OS/360 to a virtual memory system through the OS/VS1 and OS/VS2 (SVS) operating systems, on the way to the subsequent release of MVS.

In January 1972, Sperry officially took over the RCA base, offering the Spectra 70 and RCA Series computers as the UNIVAC Series 70.[3] Sperry would ultimately rethink the 9700 and killed OS/7. They redesigned the 9700, added virtual memory and renamed the processor the 90/70. VMOS was modified for the new hardware platform and was named VS/9. The 90/70 was then modified to produce the 90/60, a slower version of the 90/70 that would be sold at a lower price. In 1974, Sperry would also replace the low end 9000 systems with the low end Series 90 Family— the 90/25, 90/30 and 90/40 running the OS/3 operating system.

A number of the RCA customers continued with Sperry, and the 90/60 and 90/70 would provide an upgrade path for the customers with 70/45, 70/46, RCA 2 and 3 systems. In 1976, Sperry added the 90/80 at the top end of the Series 90 Family, based on an RCA design, providing an upgrade path for the 70/60, 70/61, RCA 6 and 7 systems.

The RCA base was very profitable for Sperry and Sperry was able to put together a string of 40 quarters of profit. Sperry was also offered their own 1100 family of systems and the 1100/60 provided an entry level system for the Series 90 customer base. Around 1982-83, Sperry announced they would cap the Series 90 Systems and would decommit the VS/9 operating system to concentrate on the 1100 series. After this announcement, Sperry would stumble on the revenue side ending their run of profitable quarters, resulting in some downsizing. The Series 90 Systems suffered from pressure from the IBM 4300 series systems that offered superior price performance and may have induced Sperry to concentrate on the 1100. In a short time Digital Equipment Corporation, with their flagship VAX line of midrange computers would pass Sperry in terms of total revenue to become the number two U.S. computer manufacturer after IBM.


27 posted on 08/18/2014 6:43:47 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: kvanbrunt2
hmmm. Copy and paste. No Source.

EDITED to make it support your post!

28 posted on 08/18/2014 6:44:27 PM PDT by TexasGator
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To: TexasGator

it wikipedia don’t get your panties twisted.


29 posted on 08/18/2014 6:49:52 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: TexasGator

did you work for univac or rca. my friend/boss worked on the project i think as a director and said it was IBM DOS. just sayin.


30 posted on 08/18/2014 6:53:35 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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To: kvanbrunt2

Please source your post.


31 posted on 08/18/2014 6:56:46 PM PDT by TexasGator
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To: kvanbrunt2
(note my bold)

Your Post: In September 1971, the RCA Corporation announced that it was abandoning the computer industry and Sperry acquired RCA’s Computer division. RCA had marketed the Spectra 70 Series (70/15, 70/25, 70/35, 70/45, 70/46, 70/55, 70/60, 70/61) that were compatible with The IBM System/360 series and the RCA Series (RCA 2, 3, 6, 7) competing against the IBM System/370.

Wikipedi: RCA marketed the Spectra 70 Series (models 15, 25, 35, 45, 46, 55, 60 and 61) that were hardware, but not software, compatible with IBM’s System/360 series, and the RCA Series (RCA 2, 3, 6, 7) competing against the IBM System/370.[17]

http://en.wikipedia.org/wiki/RCA

32 posted on 08/18/2014 7:05:07 PM PDT by TexasGator
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To: nickcarraway
2 p.m.: Best-case scenario: take a nap. This is usually the part in a sleep story where the writer urges you to take a nap, which always seems a little absurd. Who has time for that? If you can squeeze a quick nap in — maybe behind your closed office door or in your car if you drive one to work — your afternoon will be better for it. “Even a 20-minute nap’s restorative powers can last for hours,” Buxton said.

Have a carpenter make you a bed under your desk. Worked well for George!

33 posted on 08/18/2014 7:28:05 PM PDT by Alas Babylon!
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To: John S Mosby

The advantage of modalert (generic name: modafinil) is it does little to your heart rate, small motor skills, blood pressure. Also, no euphoria. In short, it is like amphetamines, but without the amphetamine problems.

It is called “provigil” in the USA and is like $800 for 30 pills.

Fortunately, there is a related drug, called “adrafinil” that your liver breaks it down into modafinil and works exactly the same. (Because it is processed by your liver, you should not drink with it, nor should you use it for more than a couple months at a time.)

For whatever reason, adrafinil, is not a prescription drug in the USA and completely unregulated.

In fact, you can buy it on Amazon:

http://www.amazon.com/s/?ie=UTF8&keywords=adrafinil&tag=googhydr-20&index=aps&hvadid=37941179616&hvpos=1t1&hvexid=&hvnetw=g&hvrand=312042704068229771&hvpone=&hvptwo=&hvqmt=e&hvdev=c&ref=pd_sl_7ghbltjkp8_e

Both adraphinil and modafinil very well on ADHD, by the way.


34 posted on 08/19/2014 7:04:18 AM PDT by Jewbacca (The residents of Iroquois territory may not determine whether Jews may live in Jerusalem)
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To: Jewbacca

All good info, and esp. the part about... not drinking alcohol with such a pro-drug (liver first pass), and to only use during short time periods.

Chemical habituation would get this noticed more. General public has no idea the kind of stressors our military ops people go through, and never a thought for what IDF is being put through year after year.


35 posted on 08/19/2014 12:23:25 PM PDT by John S Mosby (Sic Semper Tyrannis)
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To: TexasGator

your right. i should have said similar. hey it was 30 years ago. and the nice part was we didn’t need to learn a whole new operating system, utilities, jcl, etc. to help the company out.


36 posted on 08/19/2014 10:11:15 PM PDT by kvanbrunt2 (civil law: commanding what is right and prohibiting what is wrong Blackstone Commentaries I p44)
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