→ May 16, 2018
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Why We Sleep.

Why do we sleep? If sleep doesn’t serve some essential function, then it is evolution’s biggest mistake, according to one evolutionary scientist quoted in Matthew Walker’s book Why We Sleep: Unlocking the Power of Sleep and Dreams, which explains what sleep seems to do for us, what sleep deprivation does to us, and why we should all be getting more sleep and encouraging our kids and our employees to do the same.

Walker, a sleep researcher and Professor of Neuroscience and Psychology at Cal-Berkeley, begins by delving into what we know about the history of sleep in humans, and how sleep itself is structured. Humans were, for most of our history as a species, biphasic sleepers – we slept twice in each 24 hour period. We retain vestiges of this practice, which only ended in the 19th century in the developed world with the Industrial Revolution, in our Circadian rhythms, which still give us that post-prandial ‘slump’ that led to customs like the siesta. (It had never occurred to me that the word “circadian” itself came from the Latin words for “almost a day,” because that rhythm in our bodies isn’t quite 24 hours long.)

Sleep is, itself, two different processes that occur sequentially, alternating through a night of full sleep. Most people are familiar with REM sleep, referring to the rapid eye movements visible to an observer standing not at all creepily over you while you slumber. The remaining periods of sleep are, creatively, called nREM or non-REM sleep, and themselves comprise three different sub stages. Both phases of sleep are important; REM sleep is when dreaming occurs, which itself seems to serve the purposes of helping the brain process various events and the associated emotions from the previous day(s), as well as allowing the brain to form connections between seemingly unrelated memories or facts that can seem like bursts of creativity the next day. Your body becomes mostly paralyzed during REM sleep, or else you’d start moving around while you dream, perhaps kicking, flailing, or even acting out events in your dreams – which can happen in people with certain rare sleep disorders. N-REM sleep allows the body to repair itself, helps cement new information into memories in the brain’s storage, boosts the immune system, and contributes to feelings of wakefulness in the next day. The part of N-REM sleep that accomplishes the most, called deep or N3 sleep, decreases as you age, which is why older people may find it hard to sleep longer during the night and then feel less refreshed the next morning.

The bulk of Why We Sleep, however, is a giant warning call to the world about the hazards of short- and long-term sleep deprivation, which Walker never clearly defines but seems to think of as sleeping for a period of less than six hours. (He calls bullshit on people, like our current President and I believe his predecessor too, who claim they can function well on just four or five hours of sleep a night.) Sleep deprivation affects cognition and memory, and long-term deprivation contributes to cancer, diabetes, mental illnesses, Alzheimer’s, and more. Rats deprived of sleep for several days eventually die of infections from bacteria that would normally live harmlessly in the rats’ intestinal tracts.

We don’t sleep enough any more as a society, and there are real costs to this. Drowsy driving kills more people annually than drunk driving, and if you think you’ve never done this, you’re probably wrong: People suffering from insufficient sleep can fall into “micro-sleeps” that are enough to cause a fatal accident if one occurs while you’re at the wheel. Sleep deprivation in adolescents seems to lead to increased risks of various mental illnesses that tend to first manifest at that age, while also contributing to behavioral problems and reducing the brain’s ability to retain new information. Walker even ends the book with arguments that corporations should encourage better sleep hygiene as a productivity tool and a way to reduce health care costs, and that high schools should move their school days back to accommodate the naturally later sleep cycles of teenagers, whose circadian rhythms operate somewhat later than those of preteens or adults.

One major culprit in our national sleep deficit — which, by the way, isn’t one you can pay; you can’t ‘catch up’ on lost sleep — is artificial light, especially blue light, which is especially prevalent in LED light sources like the one in this iPad on which I’m typing and the phone on which you’re probably reading this post. Blue light sources are everywhere, including the LED bulbs the environmentally responsible among us are now using in our house to replace inefficient incandescent bulbs or mercury-laden CFLs. Blue light confuses the body’s natural melatonin cycle, which is distinct from the circadian rhythm, and delays the normal release of melatonin in the evenings, which thus further delays the onset of sleep.

Sleep confers enormous benefits on those who choose to get enough of it, benefits that, if more people knew and understand them, should encourage better sleep hygiene in people who at least have the discretion to sleep more. Sleep helps cement new information in your memory; if you learn new information, such as vocabulary in a foreign language, and then nap afterwards, you’re significantly more likely to retain what you learned afterwards. Sleep also provides the body with time to repair some types of cell damage and to recover from muscle fatigue – so, yes, ballplayers getting more sleep might be less prone to injuries related to fatigue, although sleep can’t repair a frayed labrum or tearing UCL.

Walker says he gives himself a non-negotiable eight-hour sleep window every night. I am not sure how he can reconcile that with, say, his trans-Atlantic travel, but he does point out that changing time zones can wreak havoc on our sleep cycles. He suggests avoiding alcohol or caffeine within eight hours of bedtime — so, yes, he even says if you want that pint of beer, have it with breakfast — and offers numerous suggestions for preparing the body for sleep as you approach bedtime, including turning off LED light sources, using blue light filters on devices if you just can’t put them down, and even using blackout shades for total darkness into the morning.

There are some chapters in the middle of Why We Sleep that would stand well on their own, even if they’re not necessarily as relevant to most readers as the rest of it. The chapter on sleep disorders, including narcolepsy and fatal familial insomnia (about as awful a way to die as I could imagine), is fascinating in its own right. Walker also delivers a damning rant on sleeping pills, which produce unconsciousness but not actual sleep, not in a way that will help the body perform the essential functions of sleep. He does say melatonin may help some people, although I think he believes its placebo effect is more reliable, and he questions whether over the counter melatonin supplements deliver as much of the hormone as they claim they do.

Why We Sleep was both illuminating and life-altering in the most literal sense: Since reading it, I’ve set Night Shift modes on my devices, set alarms to remind me to get to bed eight hours before the morning alarm, stopped trying to make myself warmer at night (cold prepares the body for sleep, and you sleep best in temperatures around 57 degrees), and so on. I had already been in the habit of pulling over to nap if I became drowsy on a long drive, but now I build more time into drives to accommodate that, and to give myself more time to wake up afterwards – Walker suggests 20 minutes are required for full cognitive function after even a brief nap. Hearing the health benefits of sleeping more and risks of insufficient sleep, including higher rates of heart disease, cancer, and Alzheimer’s, was more than enough to scare me straight.

Next up: I’m halfway through Brian Clegg’s A Brief History of Infinity: The Quest to Think the Unthinkable.

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→ May 20, 2017
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Stick to baseball, 5/20/17.

My one baseball post this past week was the annual ranking of the Top 25 MLB players under 25, which causes more “read the intro” violations than anything else I write every year. I also held a Klawchat on Thursday while in Minneapolis; I will do a quick eats post from there soon, but I’m about six topics behind here due to travel and lack of sleep.

For Paste, I reviewed the new puzzle game Shahrazad, which has a solo version and a two-player mode, both pretty clever with fantastic artwork and very few rules to learn.

My book, Smart Baseball, came out on April 25th from HarperCollins in hardcover, ebook, and audiobook formats. I traveled to Atlanta and the Twin Cities for readings/signings this past week, and am very grateful to all of you who came out to buy the book, have yours signed, or just say hello; we had 50+ folks at each event and Moon Palace Books sold out of the book Thursday night. Smart Baseball also got a very positive review from an unexpected source, the political site The Federalist.

I’m still sending out my email newsletter when I can, and the last edition, about some recent troubles I’ve had with my anxiety disorder and the medication I take for it, got the strongest response yet – so many replies and comments, in fact, that I haven’t been able to respond to the majority of them. I did see them all, though, and I really appreciate all the kind words.

And now, the links…

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→ November 12, 2016
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Stick to baseball, 11/12/16.

I ranked the top 50 free agents available this offseason, for Insiders; once these guys start signing, I’ll post reaction pieces as appropriate. My annual offseason buyers guide series started on Friday with the outfield market; the infielders guide will go up today, followed by relievers Sunday and starters on Monday. I wrote an overview of the potential for big trades this winter, given the weak free agent class.

I held my regular Klawchat on Thursday, but there will be no chat this upcoming week.

My latest boardgame review for Paste covers Cones of … I mean, Council of Blackthorn, a pretty good backstabbing game that I think has one major mechanical flaw.

I also updated my all-time favorite boardgame rankings, which now runs to 100 titles. I think that’s plenty, even with the 40-50 or so I try each year for review purposes.

  • I’m going to start this week with reactions to the election of Donald Trump and the Republicans’ de facto control of all three branches of the federal government (assuming they fill the SCOTUS vacancy with one of their own). If you read just one story about the election, make it this one, on how the GOP’s attack on voting rights may have delivered them the White House. If you support the erosion of the voting rights of American citizens, you stand in opposition to a fundamental principle of the modern democracy. Rolling the clock back to the time of poll taxes and literacy tests just to get your guy elected is wrong, and every one of us should be willing to see a candidate we oppose elected if that is the cost of letting everyone who is eligible to vote have the opportunity to vote. If you live in one of the fourteen states that worked to restrict voting rights, you need to stand up now for yourself and for your neighbors.
  • Rod Dreher, senior editor of the American Conservative, called this America’s front-porch revolt. Michael Moore, of all people, predicted the Trump victory months ago and I think he’s correct about the economic insecurity that drove it. (His five-point “plan” for Democrats is a little light on details.) Glenn Greenwald points out that this was partly the result of politicians’ refusal to heed the lessons of Brexit, that (my words here) economic insecurity and self-interest will trump (pun intended) a lot of other concerns. Esquire‘s Charles Pierce is just plain confused by it all. David Remnick of the New Yorker called Trump’s victory an American tragedy. Unlike the book of that name, however, this won’t be boring, even if the ending is just as awful.
  • Garrison Keillor says Trump’s core voters won’t like what happens next; I suspect he’s right about much of this. Amanda Taub of the New York Times calls the win the rise of white populism, using social science research to identify three driving factors there – fear of outsiders, fear of physical attacks, and the collapse of “white identity.”
  • Even Leslie Knope weighed in, with her usual dose of wide-eyed optimism after despair.
  • A Muslim-American woman wrote for the Washington Post why she voted for Donald Trump. It’s an eloquent, thoughful piece, although I wish I shared her lack of concern over civil rights matters.
  • Climate Central says we’re fucked. Scientists in general are stunned and dismayed as the most anti-science President in our nation’s history is set to control the EPA, the NSF, the USDA … okay, that one sucks, but you get the idea.
  • The Guardian wrote before the election how journalists face “tough choices” when climate science deniers are elected. No, they don’t. You fucking hit them with the truth every time. There is no ‘both sides’ here, like there’s no both sides on evolution or vaccinations. If politicians, elected or appointed, deny the truth of climate change, then it is the media’s responsibility to stick to the truth rather than play along for their jobs’ sakes.
  • Did third-party voters cost Hillary the election? I find this piece overly speculative, since some of those voters may have stayed home rather than vote for either major-party candidate, but if you consider the issue of, say, Hillary failing to convince Jill Stein supporters to come vote for her, there’s merit in the examination.
  • “A KKK-endorsed man who openly bragged about assaulting women has risen to power by stoking rural, white Americans’ fears, and, come January, every branch of the federal government will belong to him and his allies.” Ann Friedman at the Cut tells voters angry over the results what to do now.
  • North Carolina’s HB2, the so-called “bathroom bill” that also created a statewide ban on ordinances protecting LGBTQ people from discrimination, may have cost Republican Governor Pat McCrory re-election. The race is close enough that provisional ballots must still be counted, so it’s not quite over yet. Yet despite this, Trump took North Carolina, in part by suppressing the African-American vote.
  • Kavitha Davidson, my colleague at the magazine and ESPNW, wrote about being a rape survivor, including a graphic description of how invasive the examination is at the hospital after the fact, for those of you who still think women just make this shit up for kicks.
  • The best longread of the week, election or otherwise, was the New Yorker‘s piece on the failing state of Venezuela, which has implications for baseball, oil, and global security. Hugo Chavez was a disaster, but his death has left the country even worse off.
  • The mother of comedian and writer Harris Wittels, who wrote for and appeared on Parks and Recreation, writes about her son’s long battle with and death from heroin addiction.
  • Astronomers around the world will collaborate in the spring of 2017 to try to take the first picture of a black hole. That’s tricker than it sounds, since nothing, not even light, can escape the black hole’s gravitational pull within its event horizon.
  • Researchers in Queensland, Australia, are trying to develop the first ‘vaccines’ for food allergies. With such allergies on the rise in the developed world, this could be a lifesaving invention for millions of people.
  • California voters rejected Proposition 60, which would have required porn stars to wear condoms on screen, but was opposed by public health groups as well as the industry itself as a backdoor (pun unintended) attempt to drive the industry out of state.
  • Does Trader Joes force its employees to act too cheerful? The New York Times explores some employee complaints about the privately-held retailer, which enjoys a cult following on both coasts (of which I am very much a member).
  • The NY Times article from last week claiming GM crops didn’t deliver promised results was flawed, but so were some responses to it, in part because of misunderstandings of the technology itself.
  • The Times also had an article just before the election on Latina hotel workers gaining a political voice in Nevada, one of the only swing states to end up on Clinton’s side on Tuesday. The article is extremely well-written and even David Simon praised its kicker at the end.
  • The BBC visits a private radio station in Damascus, still playing music and sharing news in the midst of the country’s devastating civil war.
  • A new strain of meningococcal disease is on the rise in Australia, raising calls for the relevant vaccine to become part of that country’s required list of childhood vaccinations.
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→ September 21, 2009
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Monday TV, article, and two links.

I’ll be on ESPNEWS today at 2:40 pm EDT, talking Tigers/Twins, a few playoff-bound teams, and maybe Milton Bradley.

New column on the Team USA 18U trials last week, and a quick comment in Rumor Central on Buster Posey’s outlook for 2010.

I have never been a big cola drinker, and only seldom drink soda of any sort (although I do love Thomas Kemper’s vanilla cream soda), but I hate the idea of a government tax on soft drinks or any other foods that the Food Police deem bad for me. What’s next – bacon? Butterfat? I maintain a healthy weight and have low cholesterol despite consuming both of those items. I can make my own food choices, thanks, Sam.

Oh, and if you haven’t seen Kseniya Simonova, the sand artist who won Ukraine’s Got Talent this year, she’s pretty impressive.

Filed Under: Appearances, Food Tagged With: ,
→ April 3, 2009
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Phoenix eats, 2009.

Before I get to the food, the BBC’s site had a somewhat scary article about a link between hot beverages and esophogeal cancer. Consuming beverages over 160 F – which would include black tea and drip coffee – was associated with higher incidence of that very nasty type of cancer. On the bright side, green tea should be brewed at 160, so it’ll be served around 150-155, and the milk in espresso-based drinks should only be heated to 160, meaning that it’s also consumed below that mark. Of course, almost any coffee place that serves green tea will serve it around 200 degrees, including Charbucks, so do what I do and ask the barista to throw an ice cube or two in there.

On to Phoenix eats.Havana Café is a local mini-chain of three restaurants, one on Bell near 64th in northern Phoenix. The food is Caribbean rather than just Cuban, with a lot of Puerto Rican dishes and, most importantly, maduros up the wazoo. The ingredients are clearly very high quality and the food aims for a somewhat “cleaner” look than typical Cuban joints. The pollo Cubano, a half chicken breast marinated in a lime-orange mojo and pan-seared, was bright and tangy, while the pollo ajillo had hints of garlic but probably wouldn’t give your neighborhood vampire more than a brief scare. Just about all entrees come with white rice, most come with black beans, and I think all come with maduros, which were spectacular. They also have a huge selection of tapas featuring foods from the same Caribbean islands as well as a few from Spain; their mofongo is good, as are the masas de puerco, but their tostones were coasters and their alcapurrías were very greasy. I recommend it for lunch, but not for dinner, when they charge fine-dining prices for what is more or less peasant food. It’s a solid 50.

A reader (sorry, I’m too lazy to see which of you it was) suggested the Cornish Pasty Company over by Arizona State, and it’s now a major Klaw recommendation. The concept is great – it’s a tiny place in a strip mall, dark and narrow … like the mines in which the Cornish men who ate the pasties their wives made would work. A Cornish pasty is a type of pocket pie, a flaky pie crust wrapped around a filling that usually contains meat and root vegetables. The Cornish pasty company offers a few dozen pasty varieties, but I went with the “Oggie,” with the classic Cornish pasty filling of beef, onions, and potatoes. The filling was rich and thick and peppery, and the meat was soft enough and cubed well enough that it didn’t require a knife, and the crust was flaky and buttery and perfectly browned. The pasty itself cost $6.50 (I think it’s the cheapest one on the menu) and I barely got past half of it. On a sample of two meals – plus a bit of a caramel apple dessert pasty – I’m giving it a 60.

Another reader suggestion, Los Olivos, was less successful. It’s somewhere between really authentic Mexican food and chain Tex-Mex food; the portions were generous but everything was overdone – oversalted, overflavored, and oversauced. My wife, usually less critical than I am, said that her food wasn’t bad so much as “a mess.”

One of our favorites from last year, Blu Burger, is still going and still serving amazing Wagyu (American Kobe) burgers, but their location in Scottsdale near Kierland closed on March 7th. They still have three other locations and are opening two more soon (according to our server) in Peoria and Chandler. We did hit the one in north Scottsdale twice, and everything was the same except for the fact that while they still offer sautéed mushrooms as a topping for $1 extra, they no longer offer raw mushrooms as a topping. When I pointed out the absurdity of this, the server told me that they cook all the mushrooms they get.

The Phoenix Ranch Market near Phoenix airport has a full-service restaurant, Tradiciones, that offers mostly different fare from the quick-service options available inside the market. (Speaking of which, the quick-service food is still excellent, but they seem to be slacking on trimming the carnitas before cooking; the last two times I went there I ended up having to remove large chunks of pork fat from my mouth. Pork fat is good for cooking, not so much for eating.) The best thing going at Tradiciones is the tortilla chips served before the meal – just made, not in the least greasy, and salted. The food itself was just average; I tried the pollo asado, which seems to be a signature dish of the restaurant and the market, and it was … roast chicken. Good roast chicken, but really, it was just roast chicken. The absence of carnitas or chili verde (the latter only in a burrito, I believe) on the menu was a disappointment. The food is better inside the market and much cheaper. Grade 50.

Brian from Laveen has been pushing Joe’s BBQ for years, and I finally had a reason to go out that far to try it. It was solid-average. The Q had good flavor – I went with pulled pork and brisket – but was kind of dry, which is odd since the place was busy. I often find dry Q is the result of low turnover, since Q is something you have to make in advance and try to keep warm until it’s ordered. BBQ beans were good, a little sweet but not too much so, and the corn was, well, corn. The homemade root beer is good but strong, almost spicy. It’s a fringe 50 for me.

Raul and Theresa’s in Goodyear is a little tough to find – you have to go past the stadium, behind the airport, and you might drive right past it as I did – but worth the trip. It’s straight-up Mexican food with the usual suspects on the menu, but the food is incredibly fresh. The guacamole was an easy 65 on the scale, maybe a 70, bright green, chunky, and tasting primarily of avocadoes, not of all the junk that usually gets layered into it. The rice that’s served with every dish was fresh, not too salty, with a good tooth. My entrée was chicken enchiladas with red sauce, obviously made to order, and probably about 10% more food than I really needed to eat. Again, the actual flavor of the chicken came through, enhanced by the red sauce, not drowned by it. Overall grade 60.

Butterfield’s was our one breakfast out, and it’s a zoo on Sundays, not helped by a server with two personalities (alternating between friendly and why-the-hell-are-you-bothering-me) and no ability to estimate wait times (he was off by 100%, and not in the good way). The food was mostly good – I had a waffle that was light with good crust and an almost cakelike flavor, and I tasted the pancakes, which were not heavy and had that same flavor, which I’m thinking was vanilla combined with butter. The chicken apple maple sausage wasn’t dry but also didn’t have much flavor beyond apple. My wife loved her whole wheat brioche French toast. The restaurant is a solid 50, but plays up because of the big menu.

Goldbar Espresso in Tempe seems to get rave reviews, and they talk a good game about the freshness of their coffee, but the espresso there is atrocious – they pull the most diluted shots I think I’ve ever had, with maybe twice the water that they should be using, so the result is something like what you’d get if you tried to make espresso using Maxwell House grounds. I sort of knew I was in trouble when I walked in and looked at the menu board and saw a caffe mocha as the first item; if a coffee place really prides itself on its coffee, shouldn’t espresso be the top listing? And they use Hershey’s syrup in their mochas, too. Hershey’s is to chocolate what McDonald’s is to beef and what Bud Light is to beer. Anyway, my wife went to Starbucks and I went a month without coffee.

I’ve mentioned Gelato Spot before, but having stopped there at least a half-dozen times last month I’m upping my grade to a 55. I had found in the past that they kept the gelato too cold, but they’ve fixed the problem, and their chocolate seems darker than it was in the past. The coconut gelato is still a favorite. I did try the chocolate caramel brownie flavor, but it was too sweet, and there’s something about their caramel that I don’t like, a sourness that shows up in the caramel gelato too.

Filed Under: Food Tagged With: , , , , , , , , , , ,
→ January 23, 2008
→ By

Sugar addiction.

So the American sugar cartel is at it again, trying to get the government to prop up their industry, which should long since have either disappeared or shrunk into niche status. For those of you who don’t know, Americans pay three times the world market price for sugar because the government restricts sugar imports – true corporate welfare. NAFTA was supposed to put an end to this bullshit, but the sugar lobby is now trying to get Congress to do an end-run around the free trade agreement by forcing the government to buy Mexican sugar imports to keep them off of U.S. shelves.

That pisses me off to begin with, but here’s the thing that should bother everyone: This asinine, smoothawleyrific policy is exacerbating the rising rates of heart disease in the United States. Mass-market food manufacturers, notably the soft drink companies, use high-fructose corn syrup as a sweetener – even though anyone with a functioning tongue can tell you it doesn’t taste as good as sugar does – because it’s significantly cheaper than real sugar. This makes the corn lobby happy, but the problem for consumers is that fructose has a major downside: It reduces the levels of two enzymes critical to heart health,, leading to enlarged hearts and increasing the likelihood of heart disease. A diet high in fruits isn’t likely to cause this problem, but a diet high in high-fructose corn syrup – you know, corn syrup that is HIGH IN FRUCTOSE – is. What’s the better course of action: Using government money to keep Mexican sugar off the market, gouging American consumers while raising heart disease rates; or letting the market dictate prices and getting sugar back into soft drinks?

Filed Under: Economics Tagged With: , , ,