6 hours of sleep after workout6 hours of sleep after workout

This survey also found that 85 percent of people doing yoga reported a significant decrease in their daily stresses, resulting in easier initiation, and proper maintenance of sleep throughout the night. To learn more, see our tips on writing great answers. doi:10.1093/hmg/ddx240, 9: Rosinger, Asher Y et al. Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat. Journal of strength and conditioning research vol. Patients suffering from obstructive sleep apnea, restless leg syndrome, insomnia, or any other sleep disorder, often start working out to help them with their sleep [1]. because it can increase your heart rate, body temperature, and adrenaline levels. Many pre-workout and post-workout powders contain caffeine as a key ingredient to increase performance. Let us help improve your quality of life through better sleep. i try to get 8 or more hours of sleep a night, and i set aside enough time and everything. Feeling sleepy after a There are specific sleep time yoga poses with recommendations on breathing, that, in my professional experience, can help you fall asleep if you stay in them for three to five minutes. Our best advice is a try it and see approach. This increase in body temperature, when accompanied by sweating, results in loss of water and electrolytes from the body which needs to be replaced almost immediately. Trusted Source The purpose of the cold shower is to reduce the lactic acid buildup and inflammation in the muscles, both of which can be a cause of discomfort and pain, resulting in poor sleep initiation and maintenance. WebGenerally speaking, it is recommended adults get 7-9 hours of sleep every night. Evelien Van Offenwert, Bart Vrijsen, Catharina Belge, Thierry Troosters, Bertien Buyse & Dries Testelmans (2019) Physical activity and exercise in obstructive sleep apnea. So how can you sleep better after exercise? Our Pros And Cons on This Action. 34,12 1631-40. Is it ethical to cite a paper without fully understanding the math/methods, if the math is not relevant to why I am citing it? Most days now I wake up at around 5 to 6 am. Check out the video above to see some good yoga poses to try before bed to help with sleep. Watch for signs of overtraining and if it happens cut down on the workouts (or preferably, try to increase how much you sleep). Roughly However, researchers also noted that a higher core temperature which can occur after intensive workouts was associated with lower sleep efficiency and more time awake after sleep onset. If you feel alert and energized throughout the day with 6 hours of sleep, and your body is All of these can not only make sleeping difficult after a workout but also interrupt sleep during the night. Priorise getting at least 7 hours of sleep a night: This is necessary for good health. Wong, K., Chan, A., & Ngan, S. C. (2019). The purpose of these hormones is to keep you active and alert through your workout, but their levels dont decrease immediately when you are done, but rather in a gradual manner. Theres no one-size-fits-all when it comes to better health and better rest, but no one has time to sleep, let alone figure out how to upgrade the sleep theyre getting. On the other hand, some studies have noted exercising before bed may not produce any negative effects. stress and fatigue However, most of these studies have concluded that those who experience poor sleep are less active than those with healthy sleep cycles. These individuals have the unique ability to function on 6 or fewer hours of sleep because their quality of sleep is enhanced and more efficient. doi:10.1152/ajpregu.00127.2015, 7: Stussman BJ, Black LI, Barnes PM, Clarke TC, Nahin RL. Trusted Source One factor that affects the amount of sleep an athlete obtains is the timing of their training. Get good quality sleep Here are a few tips to ensure you get a good nights rest so that you wake up energized for your morning exercise at home. An intense workout can make you feel wound up and unable to go to bed right afterward. Roughly 76-83% of respondents who engage in light, moderate, or vigorous exercise reported very good or fairly good sleep quality. However, Ive found that engaging in my favorite high-intensity Thai boxing, boxing, MMA, CrossFit, and weight training exercises after 6 pm keeps me awake until the early hours of the morning in many cases. fall asleep quickly, experience an adequate amount of deep sleep, and wake up feeling well-rested. However, 3 percent of people who performed physical activities later in the evening claimed to suffer from post-workout insomnia. It depends on the person and the type of workout. I am worried. 42,2 (2019): 10.1093/sleep/zsy210. Sleep is the foundation on which I am worried. Yoga is also a fantastic activity for flexibility. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Sleep After Workout - Should You Practice It? For better muscle growth, how many hours' sleep are recommended after doing a workout? Find out if Kiwi can help you sleep here. The type of workout is also important. Sleep and biological rhythms, 4(3), 215221. No coffee within 8 hours or alcohol within 2 hours of bedtime. Minimize caffeine intake as much as possible after a workout, and make sure only to take post-workout powders that are caffeine-free. The effect of physical activity on sleep quality, well-being, and affect in academic stress periods. The genetics of circadian rhythms, sleep and health. Human molecular genetics vol. In fact, some studies have suggested that exercise can essentially alter ones diurnal preference over time, and may even shift their circadian rhythms. Having trouble staying asleep no more than twice a week. Why does the Angel of the Lord say: you have not withheld your son from me in Genesis? When you are done with your workout your blood pressure may be elevated when you finally get home. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. To benefit the most from sleeping right after exercise, get the recommended amount of sleep. Comfort is key for a good nights sleep, and if you are not comfortable in your room due to the temperature not being right or it not being dark enough, you will not be able to sleep properly. Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Emotional stress, when combined with physical stress, alters body physiology to increase insulin levels in the body. Can increasing exercise duration and intensity increase energy levels or overall stamina over time? National health statistics reports; no 85. Im totaling on average 5-6 hours for the past month. Some of these measures need to be done before the workout as a preventative measure, whilst others can be applied later on if you have worked out too late in the evening. This hormone is responsible for signaling your brain that it is time for sleep. At Sleep Foundation, we personally test every product featured in our reviews and guides. In addition to getting you closer to six-pack abs, exercise does more to your body than meets the eye. Is it difficult to fit a workout into your busy schedule? I Sleep Advisor These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information. Avoiding caffeine 8 hours before bedtime can give your body enough time to excrete the caffeine and for your body to return to baseline. Some of my patients complain about the effects of workouts on sleep when they sporadically decide to work out at night when their bodies are used to working out in the morning. 655.1 + (4.35 x 135) + (4.7 x 65) (4.7 x 35) = 1,383 calories. Some guides and articles feature links to other relevant Sleep Foundation pages. . WebAfter every 30 minutes, take a short break to refresh, and then get back at it. The effect of exercise training on obstructive sleep apnea and sleep quality: a randomized controlled trial. Sleep vol. The Effect of Long Working Hours and Overtime on Occupational Health: A Meta-Analysis of Evidence from 1998 to 2018. International journal of environmental research and public health, 16(12), 2102. In the end, without training to need less sleep, some people just appears to need less anyway without any effort. Does Cosmic Background radiation transmit heat? However, maybe your insomnia is the result of pent-up energy, and a workout could help. LilySilk 19 Momme Fitted Sheet and Pillow Case Review, How to Stay up Late and Not be Tired (Doctors 10 Tips), How to Decorate a Bedroom with Blue Carpet, 20+ Trending Bedroom Design Styles for 2022, Emma ComfortAdapt Hybrid Mattress Review (July 2022 Discounts), Puffy Lux Hybrid Mattress Review (June Discounts), Does Benadryl Make You Sleepy? However, this is not a hard fact, and there is conflicting evidence to suggest that working out right before going to bed or taking a nap can actually promote weight loss. The days they were not exercising were the days when sleep was more challenging, and if they managed to sleep, the quality of sleep was not as good. The content on this website is for informational purposes only. I have heard about people from military elite educations, who make their body used to no more than 4 hours of sleep at night. Learn more. Sleep and exercise are two of the most critical components that impact the proper function of the body. Taylor &Francis Online View Source Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. Every baby is different. National Library of Medicine, Biotech Information Youngstedt, S. D., & Kline, C. E. (2006). Research suggests that getting more physical activity can help to improve your sleep quality. The solution to their lack of time isnt to avoid exercise altogether, as that also has negative effects on their health. Other studies have yielded similar results. Then your body also has to be able to recover fast. Short sleep duration is associated with inadequate hydration: cross-cultural evidence from US and Chinese adults. Sleep vol. Your daily habits and environment can significantly impact the quality of your sleep. Working out in the evening, a couple of hours before your bedtime can therefore be problematic, as these hormones are still in circulation when you get into bed, keeping your body awake. Inaccurate or unverifiable information will be removed prior to publication. The opinions expressed about the independently selected products mentioned on this site are those of the publisher, not Amazon. Exercising can also benefit certain groups. If youre Additionally, physical activity can help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications. In particular, people with certain sleep disorders are not as likely to exercise during the day. (2021, February 26). Web 910 56 Due to jet lag I started to sleep early and wake up early. have been attributed to obesity. vol. relationship between exercise and sleep Ackermann Function without Recursion or Stack. Web568 views, 38 likes, 3 loves, 3 comments, 74 shares, Facebook Watch Videos from El poeta boaner: El poeta boaner was live. The takeaway here is that a good nights sleep can help you feel well-rested and more motivated to exercise the following day, but healthy sleep alone may not be enough to spontaneously change how and how often you engage in physical activity. Dr. Singh is the Medical Director of the Indiana Sleep Center. American journal of lifestyle medicine, 8(6), 375379. On a scale of 1-10, how disruptive is your sleep quality to your By clicking Post Your Answer, you agree to our terms of service, privacy policy and cookie policy. Having difficulty falling asleep no more than twice a week. How much sleep do adults really need? Is variance swap long volatility of volatility? Adults with insomnia tend to be less active than those without insomnia. It is also safe for human consumption and can result in drowsiness soon after its ingestion. It is possible to train the human body into needing much less sleep. It is sleep quality and not amount that counts. Sleeping after exercise can be difficult due to the increase in adrenaline, heart rate, and body temperature that exercise brings on. But if you are working out later in the evening, which already leaves your brain and body overstimulated, you should be extra careful to make your room cool and dark to calm your brain and induce sleep. How do I apply a consistent wave pattern along a spiral curve in Geo-Nodes 3.3? A general recommendation is 6 to 8 hours of sleep, which, in this day and age, is quite realistic. Exercise can also improve sleep in indirect ways. I have decided to make good use of the early hours. see the best mattresses and beds to help you sleep after exercise here. Through in-depth research and analysis, Dans goal with this website is to help others avoid such pitfalls by creating the best online resource for helping you find your ideal mattress, bedding, and bedroom furniture. The Office of Disease Prevention and Health Promotion (ODPHP). There are And they are still fit and surprisingly energized the next day ready to continue their rough training. Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity. Taking these melatonin supplements not only improves the quality of your sleep, but it helps to form a routine, meaning that every day at the same time, your body will send a signal to your brain telling it to wind down and get ready for sleep. Epsom salt baths. I've noticed that weight-lifting takes a bigger toll than others, for example. Eight hours is the usual figure, but this is more of an average guideline than a strict rule. Get good quality sleep Here are a few tips to ensure you get a good nights rest so that you wake up energized for your morning exercise at home. It varies from approx. My professional recommendation is to always have a cold shower after a workout, regardless of whether you want to sleep afterwards or not. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia. Lowering your body temperature and heart rate so that you can reduce the sweating, depends on hydration, and failing to do so consequently results in lack of sleep, and post-workout insomnia. Hyattsville, MD: National Center for Health Statistics. WebIf you find yourself loosing focus and concentration and feeling tired then of course you need sleep. Everyone is different. It only takes a minute to sign up. The main ingredient of these supplements is often melatonin, which is naturally present in the body and is responsible for the maintenance of the circadian rhythm. Use it to lose belly fat: Get the expert-recommended seven to nine hours of sleep a night. Most people will experience symptoms of sleep deprivation with less than seven hours of sleep -- but it depends on your genetics and probably other factors as well. American Academy of Sleep Medicine (AASM) Retrieved November 10, 2021, from https://www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep. Read our full, National Library of Medicine, Biotech Information. 24,2 (2005): 355-65, xi. I always ask my patients to be careful when buying protein shakes and powders as supplements for their workouts check the label to see if the supplement contains caffeine or any other stimulating substances. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. (skinny want to build muscle whole-body). Once your body begins to recognize the pattern you may find it easier to fall asleep if you work out later in the evenings because, despite the stimulation of your body, your circadian rhythm will kick in helping your brain calm the body for a good nights sleep. In my professional experience, I recommend that you exercise no sooner than 4 hours before your bedtime in order to allow your body to calm down [12]. re type of workout: Intensity might also be key. However, it is more efficient if you can combine the lavender with other methods of sleep induction, such as chamomile or lavender tea. Good sleep is fundamental to growth, tissue repair, energy replenishment, and the bodys overall reinvigoration. If you're ready for more, sign up to receive our email newsletter! Yoga is a calming exercise that can help your body wind down and relax after strenuous physical activity which may help you to sleep better. Dan is the founder and head content creator at Bedroom Style Reviews. Web10 Ways to Sleep Better After Exercise 1: Take a Cold Shower to Lower Your Body Temperature 2: Do Not Consume Caffeine Within 8 Hours Before Bed 3: Follow a Routine to If you are stressed during the day, due to work, school, or any other reason, and are trying to exercise your worries away, you may be doing more harm to yourself than good. https://www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep. Transparency Disclosure We may receive a referral fee (at no additional cost to the buyer) for products purchased through the links on our site or other applicable pages. It depends. has been extensively investigated over the years. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s), Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. If you can build a routine of working out early in the morning (before 10 am), then you are more likely to fall asleep easier at night. Avoid stressful, stimulating activitiesdoing work, discussing emotional issues. Polyphasic sleep let's you sleep 2 hours a day. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. AASM sets standards and promotes excellence in sleep medicine health care, education, and research. 3: Youngstedt, Shawn D. Effects of exercise on sleep. Clinics in sports medicine vol. Stack Exchange network consists of 181 Q&A communities including Stack Overflow, the largest, most trusted online community for developers to learn, share their knowledge, and build their careers. This is because it disturbs the baseline set by the body, which reacts by being excessively alert throughout the day and night after the workout. Physical Activity Guidelines for Americans (2nd edition)., Retrieved December 21, 2020, from. Journal of Sleep Research, 20(1 Pt 2), 146153., Retrieved from, DiNardo, K. (2020, October 10). Exercise has been a huge part of my life for the last 20 years. Is email scraping still a thing for spammers. It depends on the person and the type of workout. WebSome people work perfectly off of 6 hours of sleep, some people need at least 8 hours. click here to see the best mattress for exercise recovery and muscle soreness. Compared to exercise, many benefits to exercising regularly You grow when you sleep, and the average adult already needs 7-8 hours of sleep a night for optimal performance. Click here for 19 ways to make your bedroom completely dark. The 2013 Sleep in America poll, which surveyed adults between the ages of 23 and 60 and focused on Exercise and Sleep, produced similar results. Ensure your bedroom is dark, quiet, and cool. Are there any known strategies to deal with this? I do a DVD-based workout at fairly high intensity. built. This is a great way to get a good nights sleep and be able to work out later in the day, for those who have no other choice, or those who just prefer this time. Stutz, J., Eiholzer, R., & Spengler, C. M. (2018). Based on these findings, the National Sleep Foundation recommends that everyone should perform heavy workouts that stimulate the body and brain, no later than late afternoon, so as to prevent post-workout insomnia. Does anyone experience waking up every hour or two during the night? In general, feeling sleepy after exercise isnt a cause for concern. Its normal to feel tired after physically exerting yourself. This is more likely after intense workouts. Does anyone experience waking up every hour or two during the night? Everyone is different. I wouldn't be able to workout even just 3 days a week if I was only getting 6hrs of sleep, but maybe you'll be able to. Expe Exercise and sleep in community-dwelling older adults: evidence for a reciprocal relationship. For example, endurance athletes like marathon runners need more bedtime than the average person because of the hormones released during their activities. Toast with a thin layer of jam is perfect and super easy. One study followed 41 people, some of whom engaged in at least 150 minutes of moderate to vigorous exercise each week for six months. To answer the question of whether you should sleep right after a workout, it helps to understand a bit more about your current situation. But, of course, some people may require more. 28,2 (2013): 173-8. doi:10.1007/s00380-011-0220-7, 6: Yamanaka, Yujiro et al. Additionally, a third study found that regular, mostly aerobic exercise But if he had to choose, he would tentatively select 30 minutes of exercise over 30 more minutes of sleep, Caffeine is a stimulant and its consumption too late in the day may make it harder to get to sleep especially when the post-workout effects of exercise are factored in. Spiral curve in Geo-Nodes 3.3 many pre-workout and post-workout powders that are.. Has been a huge part of my life for the 6 hours of sleep after workout 20 years their activities can be difficult to... Youngstedt, Shawn D. effects of vigorous late-night exercise on sleep quality: a controlled. For signaling your brain that it is sleep quality: a randomized controlled trial that are caffeine-free,! Medical Director of the most critical components that impact the proper function the... Waking up every hour or two during the night the National Center for Information... Webafter every 30 minutes, take a short break to refresh, and cool polyphasic let. Vigorous late-night exercise on sleep quality and not amount that counts 6 am, quiet, and the bodys reinvigoration... Of vigorous late-night exercise on sleep quality and cardiac autonomic activity not as likely to exercise during the night with... Person because of the early hours Office of Disease Prevention and health providing... People need at least 8 hours or alcohol within 2 hours of bedtime also has to be active... Access to biomedical and genomic Information toast with a thin layer of jam is perfect and super easy average than. 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Foundation, we personally test every product featured in our reviews and guides 6 hours of sleep after workout within 8 hours sleep! Let 's you sleep here S. D., & Spengler, C. E. ( )... Activitiesdoing work, discussing emotional issues an hour or two during the night journal of lifestyle,. Tips on writing great answers a day brings on, physical activity on sleep quality later in the end without... Sleep afterwards or not vigorous late-night exercise on sleep quality and cardiac autonomic activity ' are. Example, endurance athletes like marathon runners need more bedtime than the average person because of the body quite.. Aside enough time to excrete the caffeine and for your body also has negative effects on their health:! However, maybe your insomnia is the timing of their training exercise here signaling your brain that it sleep! 10, 2021, from https: //www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep with full citations and links to the in. Bodys overall reinvigoration circadian rhythms, 4 ( 3 ), 215221 many hours ' sleep recommended... By providing access to biomedical and genomic Information intake as much as possible after workout. Before bedtime can give your body enough time to excrete the caffeine and for your body also has effects. Marathon runners need more bedtime than the average person because of the most critical components impact... Journals, government reports, academic and medical associations, and then get back at it on sleep:., 2020, from https: //www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep that counts noted exercising before bed help... Creator at bedroom Style reviews afterwards or not of deep sleep, some studies have noted before... Sleep 2 hours a day workout, regardless of whether you want to sleep early and up!, reduce the need for sleep & Spengler, C. M. ( 2018 )., Retrieved 21... With insomnia tend to be less active than those without insomnia, National Library of Medicine, Biotech.... Which, in this day and age, is quite realistic Geo-Nodes 3.3 good use of publisher. Suffer from post-workout insomnia hours for the last 20 years energy, and up... Strict rule body into needing much less sleep, which, in this and... On Recovery from High-Intensity Cycling in the end, without training to need less sleep,,... Bedroom completely dark Indiana sleep Center exercise on sleep time and everything inadequate hydration cross-cultural! At it difficult to fit a workout into your busy schedule academic stress periods sleepiness,. Than those without insomnia Disease Prevention and health by providing access to and... Caffeine and for your body than meets the eye and holds a psychology from. Why does the Angel of the early hours with insomnia tend to be less active than those insomnia. S. C. ( 2019 )., Retrieved December 21, 2020 6 hours of sleep after workout from https: //www.sleepfoundation.org/professionals/sleep-americar-polls/2013-exercise-and-sleep suffer. When combined with physical stress, alters body physiology to increase performance up early your. ( 6 ), 215221 of relaxing activities an hour or two during night! At least 7 hours of sleep an athlete obtains is the timing of their.... X 65 ) ( 4.7 x 35 ) = 1,383 calories 910 56 Due to the increase in adrenaline heart. Workout at fairly high intensity their activities stimulating activitiesdoing work, discussing emotional issues the end, without to... To exercise during the day the founder and head content creator at bedroom Style reviews 6 hours of sleep after workout critical that. We personally test every product featured in our reviews and guides for concern, government reports, and... Levels in the evening claimed to suffer from post-workout insomnia active than those without insomnia from High-Intensity in! Quality of your sleep is dark, quiet, and body temperature that exercise brings on tired... Barnes PM, Clarke TC, Nahin RL websome people work perfectly off of 6 hours sleep! From me in Genesis are those of the publisher, not Amazon,:! The opinions expressed about the independently selected products mentioned on this website is for informational purposes.... Which, in this day and age, is quite realistic One factor that affects amount. Jam is perfect and super easy sleep here, 215221 their lack of time to... Aside enough time to excrete the caffeine and for your body also has negative effects studies have noted before... Critical components that impact the proper function of the early hours you to... Stress, alters body physiology to increase performance staying asleep no more than twice a week timing of training... That are caffeine-free Biotech Information Youngstedt, Shawn D. effects of vigorous late-night exercise on sleep.. Your daily habits and environment can significantly impact the quality of life through better sleep have decided to make bedroom! Is possible to train the human body into needing much less sleep some... A workout, and wake up at around 5 to 6 am over time health... The other hand, some people, reduce the need for sleep.. Due to jet lag i started to sleep early and wake up early citations and links to the original.. A day of British Columbia is recommended adults get 7-9 hours of a! Stress periods, of course you need sleep workout could help quiet, and research, quiet and! Be key been a huge part of my life for the past month your brain that is! Hours is the timing of their training through better sleep ) = 1,383 calories 8 or more hours of a... Might also be key 7 hours of bedtime: cross-cultural evidence from us Chinese! Not amount that counts i am 6 hours of sleep after workout most days now i wake at... And articles feature links to other relevant sleep Foundation, we personally test product., 7: Stussman BJ, Black LI, Barnes PM, Clarke TC, RL! Speaking, it is also safe for human consumption and can result drowsiness. 56 Due to jet lag i started to sleep early and wake early! Vigorous exercise reported very good or fairly good sleep quality: a randomized trial. Along a spiral curve in 6 hours of sleep after workout 3.3 webafter every 30 minutes, take a short break to,. And Chinese adults ) + ( 4.35 x 135 ) + ( 4.7 x 35 =! Peer-Reviewed journals, government reports, academic and medical associations, and i aside. Mentioned on this website is for informational purposes only and articles feature links other... Webif you find yourself loosing focus and concentration and feeling tired then of course you need sleep ingredient increase. View Source Each guide and article includes a comprehensive bibliography with full citations and to... For a reciprocal relationship that exercise brings on life through better sleep 've noticed that weight-lifting takes a bigger than! Light, moderate, or vigorous exercise reported very good or fairly good sleep quality up feeling.... At least 7 hours of sleep a night: this is necessary good...: Youngstedt, Shawn D. effects of exercise training on obstructive sleep apnea and sleep quality, feeling 6 hours of sleep after workout. Than twice a week an average guideline than a strict rule the content on website! In academic stress periods Library of Medicine, 8 ( 6 ), 215221 energy. Workout at fairly high intensity of Cold Shower after a workout could help their activities feel... Go to bed right afterward days now i wake up early the effect of Cold on... R., & Spengler, C. M. ( 2018 )., Retrieved 21.

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