{"id":3875,"date":"2022-03-10T18:00:00","date_gmt":"2022-03-10T11:00:00","guid":{"rendered":"https:\/\/trinhducthanh.com\/?p=3875"},"modified":"2022-03-10T08:35:33","modified_gmt":"2022-03-10T01:35:33","slug":"tips-to-sleep-better-and-get-more-energized-mornings","status":"publish","type":"post","link":"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/","title":{"rendered":"Tips to Sleep Better and Get More Energized Mornings"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#1_Pitch_black_room_at_night_sunlight_during_the_day\" >1. Pitch black room at night, sunlight during the day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#2_No_coffee_after_lunch\" >2. No coffee after lunch.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#3_No_naps_after_4pm_keep_them_less_than_30_minutes\" >3. No naps after 4pm, keep them less than 30 minutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#4_The_only_purpose_of_your_bedroom_is_for_sleeping_work_and_other_matters_should_be_done_in_other_rooms\" >4. The only purpose of your bedroom is for sleeping, work and other matters should be done in other rooms.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#5_No_phones_or_electronic_gadgets_near_you\" >5. No phones or electronic gadgets near you.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#6_No_clocks_can_help_too\" >6. No clocks can help too.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#7_Do_some_exercises_in_the_morning\" >7. Do some exercises, in the morning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#8_Follow_your_circadian_rhythm\" >8. Follow your circadian rhythm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/#9_If_you_want_to_know_your_ideal_sleeping_ang_waking_time%E2%80%A6\" >9. If you want to know your ideal sleeping ang waking time\u2026<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><em><em>\u201cThere is a time for many words, and there is also a time for sleep.\u201d<\/em><br><\/em>\u2015 Homer, The Odyssey<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We all get to sleep at night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But not everyone can be as energized as others when they wake up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What\u2019s the difference?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Why do some people wake up beaming with energy\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While other people, even after 8-10 hours of sleep, didn\u2019t feel like rested at all?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are several scientific reasons why that\u2019s the case\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the root of all this is that people will feel more rested and energized in the morning\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the quality of their sleep is great.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And when talking about sleep, quality isn\u2019t equal to the duration. So it doesn\u2019t mean that if you slept for 8-10 hours, you\u2019ll have a great quality sleep.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"520\" data-attachment-id=\"3876\" data-permalink=\"https:\/\/trinhducthanh.com\/vi\/there-is-also-a-time-for-sleep\/\" data-orig-file=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/There-is-also-a-time-for-sleep.webp\" data-orig-size=\"640,520\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"There is a time for many words, and there is also a time for sleep.\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;There is a time for many words, and there is also a time for sleep.&lt;\/p&gt;\" data-large-file=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/There-is-also-a-time-for-sleep.webp\" src=\"https:\/\/trinhducthanh.com\/wp-content\/uploads\/There-is-also-a-time-for-sleep.webp\" alt=\"There is a time for many words, and there is also a time for sleep.\" class=\"wp-image-3876\"\/><figcaption>There is a time for many words, and there is also a time for sleep.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pitch_black_room_at_night_sunlight_during_the_day\"><\/span><strong>1. Pitch black room at night, sunlight during the day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At night when you\u2019re trying to sleep\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your room should be as dark as possible. No lights from any sources, thick curtains, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This may not be possible for everyone due to a lot of factors like living conditions, environment, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But at least try to make the room as dark as possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the same time, when you\u2019re awake during the day\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be sure to get enough sunlight. This will energize you and will calibrate your body rhythm. This way, your body will know when you should be awake, and when you should feel sleepy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_No_coffee_after_lunch\"><\/span><strong>2. No coffee after lunch.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This can be easier than done for coffee lovers. But limit your coffee to 1-2 cups a day, ideally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And no coffee after lunch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This can make sleeping easier at night.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_No_naps_after_4pm_keep_them_less_than_30_minutes\"><\/span><strong>3. No naps after 4pm, keep them less than 30 minutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t we just love taking naps if we have nothing else to do?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But taking long naps and taking them late in the afternoon can make it harder to sleep at night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It will disrupt your body clock.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your naps as short as 15-20 minutes. That will recharge you just enough to get through the day. And don\u2019t take them after 4pm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_The_only_purpose_of_your_bedroom_is_for_sleeping_work_and_other_matters_should_be_done_in_other_rooms\"><\/span><strong>4. The only purpose of your bedroom is for sleeping, work and other matters should be done in other rooms.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Another great way to set the \u2018tiredness\u2019 mood is this.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Work and other \u2018waking life\u2019 agenda should be done outside the bedroom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This will set your mind to associate the bedroom with sleep and tiredness at the end of the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is also easier said than done due to lifestyle differences and other factors.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But it\u2019s ideal if you can make this one of your family\u2019s house rules.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_No_phones_or_electronic_gadgets_near_you\"><\/span><strong>5. No phones or electronic gadgets near you.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Add this one to your house rules too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s very tempting to get on your phone and scroll the night away. But this will make it harder for you to sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One reason is that your mind will keep on working\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Therefore making it harder to relax.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another reason is because of the blue light which can disrupt your body clock.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_No_clocks_can_help_too\"><\/span><strong>6. No clocks can help too.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Clocks in the room, especially if you\u2019re finding it hard to sleep\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can add more anxiety\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And add more sleeplessness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Without clocks in the room, you\u2019re somehow removing a worry out of your mind.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleeplessness can be more worrying if you\u2019re constantly thinking \u201cWhat time is it?\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if you don\u2019t have an immediate answer to that, your mind will find it easy to let go of the question.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Do_some_exercises_in_the_morning\"><\/span><strong>7. Do some exercises, in the morning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To add to the tiredness factor, you need exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise as you know\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Has many benefits aside from this.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the main thing it can do to help you sleep better\u2026 Is to make your body tired.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But getting this done late in the night can also disrupt your sleeping pattern\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So it\u2019s better to do it in the morning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Follow_your_circadian_rhythm\"><\/span><strong>8. Follow your circadian rhythm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The ultimate tip to get the best sleep you can get is to follow what\u2019s natural for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And that\u2019s to follow your internal clock, body clock, or circadian rhythm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another bonus tip related to this one is:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep and wake up at the same time each day. But how do you know what time to sleep and what time to wake up?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_If_you_want_to_know_your_ideal_sleeping_ang_waking_time%E2%80%A6\"><\/span><strong>9. If you want to know your ideal sleeping ang waking time\u2026<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you can make it possible\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep when you feel sleepy and wake up without any interventions like alarms. Take note of the times you slept, and you woke up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pattern will emerge, and once you follow your own circadian rhythm, you\u2019ll be more energized.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With all these tips mentioned in the article, take one and this is the one you should take:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Follow your own internal clock. And you\u2019ll have a greater quality of sleep.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u201cThere is a time for many words, and there is also a time for sleep.\u201d\u2015 Homer, The Odyssey We all get to sleep at night. But not everyone can be as energized as others when they wake up. What\u2019s the difference? Why do some people wake up beaming with energy\u2026 While other people, even after [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3876,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[94],"tags":[258,261,262,260,253,259],"class_list":["post-3875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindset","tag-calm","tag-energy","tag-morning","tag-sleep","tag-tip","tag-wakeup","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips to Sleep Better and Get More Energized Mornings - MindSET - TrinhDucThanh.com<\/title>\n<meta name=\"description\" content=\"Pitch black room at night, sunlight during the day. No coffee after lunch. No naps after 4pm, keep them less than 30 minutes. The only purpose of your bedroom is for sleeping, work and other matters should be done in other rooms. No phones or electronic gadgets near you. No clocks can help too. Do some exercises, in the morning. Follow your circadian rhythm. know your ideal sleeping ang waking time.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trinhducthanh.com\/vi\/tips-to-sleep-better-and-get-more-energized-mornings\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips to Sleep Better and Get More Energized Mornings - MindSET - TrinhDucThanh.com\" \/>\n<meta property=\"og:description\" content=\"Pitch black room at night, sunlight during the day. No coffee after lunch. No naps after 4pm, keep them less than 30 minutes. The only purpose of your bedroom is for sleeping, work and other matters should be done in other rooms. No phones or electronic gadgets near you. No clocks can help too. Do some exercises, in the morning. 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