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    "segs": [ {
      "utf8": "You’re just one Roman Empire\nhistory final away"
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    "segs": [ {
      "utf8": "from a relaxing spring break."
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    "segs": [ {
      "utf8": "But you still have so much to study!"
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    "segs": [ {
      "utf8": "So you decide to follow in the footsteps\nof many students before you"
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      "utf8": "and pull an all-nighter."
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    "segs": [ {
      "utf8": "When you stay up all night,"
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    "segs": [ {
      "utf8": "you're fighting against your body's\nnatural circadian rhythms."
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    "segs": [ {
      "utf8": "These are the cyclical changes that\nvirtually all living things experience"
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    "segs": [ {
      "utf8": "over the course of a 24-hour period—\nsuch as sleeping and waking—"
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    "segs": [ {
      "utf8": "and they’re heavily influenced by light."
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      "utf8": "But for the moment, you're alert\nand powering through"
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    "segs": [ {
      "utf8": "the rule of Julius Caesar."
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      "utf8": "As the sun sets, your eyes send signals\nabout the dwindling light"
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      "utf8": "to a part of your brain called\nsuprachiasmatic nucleus."
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      "utf8": "This is basically your circadian\nrhythm’s clock."
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      "utf8": "It alerts your pineal gland\nto start producing melatonin."
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      "utf8": "That’s the hormone that helps\nprepare your body for sleep,"
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    "segs": [ {
      "utf8": "and levels start to rise about two hours\nbefore your normal bedtime."
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      "utf8": "At the same time, neurons in the\nhypothalamus and brain stem"
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      "utf8": "release a compound called GABA."
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      "utf8": "This slows down activity in your brain\nand can have a calming effect."
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      "utf8": "Since the brain needs to cool down\nbefore sleep,"
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    "segs": [ {
      "utf8": "your core body temperature\nstarts to drop."
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  }, {
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    "dDurationMs": 3670,
    "segs": [ {
      "utf8": "Huh, that map kind of looks like a face."
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  }, {
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    "segs": [ {
      "utf8": "Uh-oh, your attention has\nstarted to drift."
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    "segs": [ {
      "utf8": "Throughout the day, your brain has been\nreleasing a waste product"
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    "segs": [ {
      "utf8": "called adenosine."
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      "utf8": "The more adenosine latching\nonto receptors in your brain,"
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  }, {
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    "segs": [ {
      "utf8": "the more tired and inattentive you become."
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  }, {
    "tStartMs": 123536,
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    "segs": [ {
      "utf8": "Time for a cup of coffee."
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      "utf8": "Caffeine blocks adenosine\nfrom binding to receptors,"
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  }, {
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    "segs": [ {
      "utf8": "which can give you a boost of energy."
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  }, {
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    "segs": [ {
      "utf8": "However, it might also make you jittery\nand increase your anxiety."
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    "segs": [ {
      "utf8": "You’re acing these flashcards!"
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  }, {
    "tStartMs": 140303,
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    "segs": [ {
      "utf8": "Right now these dates and names\nare being stored"
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  }, {
    "tStartMs": 142972,
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    "segs": [ {
      "utf8": "in an area of the brain\ncalled the hippocampus."
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      "utf8": "Normally when you go to sleep,\nmemories like these are consolidated"
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      "utf8": "and slotted into long-term storage\nin your brain’s neocortex."
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    "segs": [ {
      "utf8": "So it’s a good thing you only need\nto remember this information"
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  }, {
    "tStartMs": 159280,
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    "segs": [ {
      "utf8": "through tomorrow."
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    "segs": [ {
      "utf8": "Microsleeps are unpredictable periods\nof sleep that last for only a few seconds"
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      "utf8": "and are triggered by sleep deprivation."
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      "utf8": "You stretch in an attempt to stay awake."
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    "segs": [ {
      "utf8": "But at this point your motor skills\nhave also taken a hit."
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      "utf8": "Studies have found that people\nwho have been awake for 19 hours"
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      "utf8": "have similar coordination and reaction\ntimes as those who have been drinking."
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      "utf8": "As the sun rises, your pineal gland\nstops releasing melatonin."
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      "utf8": "You feel a “second wind” come on."
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    "segs": [ {
      "utf8": "And despite everything, you leave\nfor school in a really good mood."
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      "utf8": "Sleep deprivation can briefly\ninduce euphoria."
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      "utf8": "It's caused a temporary boost\nin dopamine levels,"
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    "segs": [ {
      "utf8": "which can unfortunately\nalso lead to poor choices."
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    "segs": [ {
      "utf8": "The final starts off well."
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    "segs": [ {
      "utf8": "It’s all multiple choice!"
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    "segs": [ {
      "utf8": "But then you get to the essay portion."
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      "utf8": "It’s thought that during sleep,"
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      "utf8": "So your sleepless brain\nmight be able to regurgitate facts,"
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      "utf8": "but you're finding it more difficult\nto find patterns or problem solve."
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    "segs": [ {
      "utf8": "You stare at the blank page, defeated."
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    "segs": [ {
      "utf8": "You head up to your room,\nanxious and irritable."
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      "utf8": "Your amygdala, the part of the brain\ninvolved with processing emotion,"
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      "utf8": "is going haywire. "
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      "utf8": "Your prefrontal cortex usually keeps\nyour amygdala in check,"
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      "utf8": "but it still isn't firing\non all cylinders."
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      "utf8": "Your bed has never felt so sweet."
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      "utf8": "After one sleepless night, your body\nand brain bounce back pretty quickly."
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      "utf8": "Which is a good thing since we can’t\nalways control how much sleep we get."
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      "utf8": "or constantly changing your bedtime,\ncan take its toll."
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      "utf8": "from diabetes to stroke to chronic pain."
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      "utf8": "It also leaves you more vulnerable\nto developing mental health issues"
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    "tStartMs": 292872,
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      "utf8": "Studies have shown that college students\nwho keep regular sleep hours have,"
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      "utf8": "on average, a higher GPA than\nstudents who don't."
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      "utf8": "So the next time you’re thinking\nof pulling an all-nighter,"
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      "utf8": "remember that Rome wasn’t built in a day,"
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