Jorg's Brain Log

On Monday I started with my polyphasic sleep experiment. In short: I take one 3 hour sleep between 2am and 5am and do 3 naps of 20 minutes divided over the day. It’s already Friday and I’m glad to report I’m still holding on.

First of all I prepared my Android G1 phone as an effective alarm clock by putting all sounds on quiet except the alarm. And instead of the normal irritating alarm sound I used the song Primavera by Ludovico Einaudi, the soundtrack from the movie the reader which brings a very nice feeling to me when I listen to it. With this I made sure that I removed the stress factor of quickly putting out the alarm clock because it’s such an irritating noise.

Day 1 – Monday

On Monday it was of course pretty easy.  It was business as usual because I had my normal sleep the night before. I did 3 naps of 20 minutes during the day, evenly spread. Only in the afternoon I got the impression that I did a small sleep. The other 2 I just lied in bed and kept my eyes closed and body still until the alarm went off. The big test would come after the 3 hour core sleep on Tuesday morning from 2am to 5am and to see if I could get up and do something.

Day 2 – Tuesday

As the alarm went off on Tuesday morning 5am I heard the relaxed sounds of Primavera, took a big breath, stretched out my body, set straight in bed and put my feet on the ground and stood up. I try to do this every time so that it gets an automatic response to the sound I’m hearing.

Getting up was no problem, and the hours afterwards I was still very fresh. But that wasn’t a real surprise because I’m used of doing all-nighters once in a while. The real test would be the next core sleep.

On Tuesday the naps were already better. I had some dreams in the afternoon and evening nap, so that meant I went into REM phase during the 20 minute nap and wake up very refreshed. As if I had done a 2 hour sleep. My last nap on Tuesday was at 9pm and I had 4,5 hours left after that before taking my core sleep.

At around midnight I was starting to lose it. It was clear that I was suffering from a shortage of sleep. Nothing I did helped anymore. I couldn’t really focus on the computer and watching a movie also didn’t help. At around 1am I entered Zombieworld and while I was still awake it appeared as if everything was going slower and out of focus. Damn, this was going to be hard!

Day 3 – Wednesday

Wednesday morning 2am it was finally time for my core sleep. Somehow I managed to stay awake during these 2 zombie hours. I think I slept within 2 minutes. And then it happened: as if I just fell asleep, the alarm started playing the sounds of Primavera again. 5am already. This was not good. Why am I doing this? Just go back to sleep and enjoy your warm mattress and thick sheets.

I really had to push myself to get up, and somehow I managed too. I thought having an early breakfast would bring me some extra energy so that I could continue, but that didn’t really make a difference. The same thing as the last 2 hours before doing my core sleep: zombiemodus! I just couldn’t get out of it! I tried to write something but I missed every letter on the keyboard and if I managed to finish a sentence I already forget what I was writing about. Terrible

Finally I decided to take a shower at 7am and wake the children afterwards. It’s just impossible to feel tired when the kids are awake, so they would be my saviors. While I was still feeling zombie like, I managed to give the kids breakfast and put my son to school. After that I decided to take an early nap.

At 9:10 the alarm went again and it was clear I had slept big time. Big dream and feeling much better. But I had a big headache. Thanks to a busy day I didn’t really have time to pay attention to it and went to work immediately afterwards.

In the afternoon I did an early nap around 2:00pm because I had to go to the swimming pool with my son for lesson and afterwards some swimming together. The headache didn’t really go away, but as I was enough distracted it was manageable.

After the evening nap it was clear I dreamed again. So on day 3 my body and mind were so tired that all three my naps were in REM stage and dreaming. That’s a good thing, because that meant I’m adapting to the craziness! With some more confidence I entered midnight.

Instead of trying to work again behind my laptop I thought it would be better to watch a movie instead. Strangely enough I didn’t really get tired and could finish the whole movie. I even had 15 minutes left before my core sleep and managed to some interesting reading.

Day 4 – Thursday

After another 3 hours of sleep I woke up on Thursday morning 5am. Again zombie modus! I just couldn’t get out of it. After an hour of struggling and taking showers I decided to turn off the heater in the house and open my office window. Back from a comfy 20 degrees to around 8 degrees! That woke me up! No problem working like this for an hour afterwards.

Naps on Thursday were all dreaming naps again. I even woke up by myself on the second and third nap 2 and 3 minutes before the alarm went off! That felt very strange; because I really had the feeling I overslept and was worried I missed the alarm or something. So when I woke up and looked at my clock it was strange to see that it was just that my REM sleep was over and I woke up by myself.

Confidence is growing that I’m going to manage and get through the 7 day adoption phase! Well, around Thursday evening just before midnight I got a big bang. Everything what I did felt like going in slow-motion. I just couldn’t hold it. It is clear that if your body says it’s tired and if you’re on a sleep schedule like this, you can’t extend sleep as long as normally any more. I decided to take an extra 20 minute nap at midnight and woke up without a problem.

Because I wasn’t tired at 2am I decided to do my core sleep an hour later on Friday morning. And to make sure I wouldn’t go into zombie mode again in the morning, I put my running clothes and shoes ready for an early run. I set my alarm at 6am and went to sleep. Fun thing is that before this I was already falling asleep fast. Maybe 10 minutes and I’m sleeping when going to bed. But with this schedule it is just crazy. If I decide to go and sleep, and lay down, it takes a maximum of 2 minutes before I’m gone.

Day 5 – Friday

At 5:45 I wake up by myself without the alarm. Wow! Something is going on here! I decide to take it easy and read a book until the alarm. At 6am I stand up and do my morning ritual again. And around 6:15 I’m stepping into the cold outdoors in my running gear. Half hour and 5k later I’m back and feel like a million bucks! This is how it should be!

Because I came out of bed somewhat late I decided to take a late nap at around 11:30am. Again dreaming and wake-up one minute early of the alarm, great!

Future

The first 5 days are already a success, but I’m not there yet! Tonight I go out with my girlfriend and with weekend approaching I’m wondering if I can manage to continue like this. As it will be pretty early in the morning before we return I guess my core sleep will be from 4am-7am on Saturday morning. Hopefully this schedule is as flexible as I hope it to be!

Considerations

Now that I see that this is possible and I’m wondering how far I can take this. I’m now doing an Everymen3 schedule type of sleeping. Which mean 1 core sleep and 3 naps. There is also something called Everymen2 and Everymen4, where Everymen4 is drawing my attention, because it give you a core sleep of 1,5 hour and four 20 minute naps a day. If things go good in the coming days, who knows.

Planning

Thing is that the naps have to be planned. And while the whole thing is still pretty flexible, it doesn’t hurt that I’m an at-home-worker. Where I normally give myself 3 blocks of working time a day with my normal sleep cycle (9-12 / 13-17 / 22-24), I’ve now expanded my working hours somewhat.

I feel like the day is really split in four. And during these 4 blocks of around 5 hours each I plan to do some work for around 2 hours in each block. It feels like I’m doing less, but I’m much more productive with only 2 hours of work each time. No procrastination, just work!

Same for food. I know take one meal in every waking block. I just make sure I don’t eat 1,5 hours before going to sleep. I feel highly energized.

I’ll update my blog with a new post soon and get into more detail about some other interesting things that I notice that are happening.

Several times I already blogged about my unusual sleeping behavior. Since using some NLP techniques during my student time I became a 4 hour sleeper. Which meant in practice I slept for around 4,5-6 hours every night.

Still the problem existed that I couldn’t make use of the two most productive moments of the day for me. I’m very productive at work between 22:00 until 2:00 in the morning. But that meant I had to become an evening person, which I successfully was for the last 5 years or so.

But then again, the 5 years before that I was an early riser and got out of bed around5 am to start running or swimming and do some early work and get a head-start to the rest of the normal workers.

Some years back I already heard about polyphasic sleeping, where you sleep several times a day for a shorter period of time. There are all kind of different schedules to bring back the total hours of sleep per day and  still be fresh and energized.

As I’m working from home in the month November and after discussing this with my girlfriend, I decided to do some sleep experiments on my own to see what I could do.

First an overview of some different sleep cycles, so that you get an idea of  what I’m talking about.

The monophasic sleep cycle is what most people do when they sleep. They go to bed in the evening and sleep until the morning. 1 sleep cycle per 24 hours.

Biphasic sleep is the sleep where the night sleep is somewhat shorter then normal and you do a ‘siesta’ in the afternoon, or start of the evening. For example 4,5 hours at night and 1,5 hours in the afternoon.

The Everyman cycle is were the real hacking starts. You do 1 core sleep in the night for 3 hours and fill this up with 3 times a 20 minute nap during the day. As 1 REM cycle takes 90 minutes to complete and your first 2 REM cycles at night are the deepest and take you through 80% of your needed rest, you should be able to fill that up with the 3 naps. The trick of the 20 minute nap is that you learn to make full use of its time and skip all the unnessary sleep phases and go straight into one heavy REM sleep. All in all you’re on a 4 hour sleep cycle.

The Uberman schedule consists of doing doing 6 naps of 20 minutes a day, so that’s 2 hours of sleep. Sleeping 6 times per day is very demanding and will mess with your personal schedule pretty bad. But the time you have in return is big.

The Dymaxion version is probably the most extreme known variant. Buckminster Fuller was reportedly using this one for over 2 years. It consists of doing 4 naps of 30 minutes, for a total of 2 hours. Imagine the time you have left each day!

Jorg’s Personal Sleep Cycle

After reading many personal stories, medical reports and other scientific studies I’ve decided to go for the Everyman cycle. After some planning with the naps and seeing what works best with my current schedule I came up with the following:

1. Core sleep: 2:00-5:00
2. Nap: 9:00-9:20
3. Nap: 15:00-15:20
4. Nap: 21:00-21:20

The great thing about the Everyman schedule is that it appears to be somewhat flexible. The different sleeps can be moved an hour earlier or later and that makes a whole lot of difference with the other sleep cycles like the Uberman and the Dymaxion. And to be honest, those last two seem just a bit to extreme for at the moment.

I’m now at day 3 of the experiment and just finished my second 3 hour core sleep. Didn’t have any problem until now. I already had some small dreams during my 20 minute naps which is a good sign and after my core sleep this morning I could get out of bed pretty easily.

The biggest problem at the moment is the fact that I miss lying in bed and feeling lazy! But then again, I’ve committed myself to try this out for at least 7 days and see how I will feel after that. It apperantly takes 7 to 14 days to get used to the new schedule, so I’m curious to how I will do.

I will update the blog when necessary and keep it very open so that other may find it useful for their own experiments with polyphasic sleeping. Until now it’s very strange that I suddenly have so much time at hand.

And here is the new planning overview for week 45 in 2009, or short 2009/w45. Let me see how I can tweak this in such a way that it becomes easier and easier to follow and log at the same time.

Daily

The things that have to be done daily and can’t be planned:

• Sleep
• Eat
• Read
• Business Habit
• Music
• Write: iJorg
• Write: Shark Freediving

The above things can be marked very easily by okay or not okay. Everyday is the same, I did it, or I did it not.

Weekly

My weekly stuff consists of the following points:

• Write: The Next Web / Appetite –  3 times a week
• Write: Jorg’s Brain log –  3 times a week
• Write: Life Skills – 2 times a week
• Write: Sharkbait –  1 time a week
• Write: Book
• Sports: Running – 3 times a week
• Sports: Stretching – 3 times a week
• Sports: Track & Field – 1 time a week
• Sports: Freediving pool – 1 time a week

The weekly writing stuff can be done whenever I feel the most creative. Sports is different and should be planned accordingly day to day. So it looks something like this:

• Monday: stretch
• Tuesday: run – 30 min / 5k
• Wednesday: stretch
• Thursday: Track&Field / Freediving pool
• Friday: run – 30 min / 5k
• Saturday: stretch
• Sunday: run – 30 min / 5k

Running

To be a little more specific on the running part: I want to be able to do 90 minute runs within 12 weeks time. That means around 14k. Around 8 weeks I should be around 10k.

For the coming 2 months, or 8,5 weeks, it’s time for my second milestone. During the last 8 weeks it was all about logging and scheduling my tasks and actions and slowly expanding it, to see what was possible. Now that I learned a great deal of stuff about about my inner workings, it’s time to do some big experiments. I’m not sure how it will end, but I’m sure I want to try these things out.

I’ve got several self-discipline topics that I want to train myself in:

• Sleep
• Eat
• Read
• Write
• Some business-stuff I will talk later about
• Sports
• Music

This is just from the top of my hat. I’ve been thinking about some additional stuff. But for now, this list is long enough. It’s already a pretty long list. Let’s discuss the points listed.

Sleep

During the last milestone schedule my primary objective was to become an early riser again. This worked fine when I was still working from an office. Getting out of bed each morning at 6 and going to bed at midnight was not problem. Only thing was that I couldn’t cut back on the hours I slept like I used too.

I’m going to try for a sleeping hack to reduce the hours of sleep necessary and still stay highly energized and focused. I’ll write a separate post about this one tomorrow.  In short, I’m going to have 4 waking moments per day, and the rest of day will be schedule accordingly.

Eat

The paleo diet worked pretty well for me. At a minimum I weighted around 112 a few months back, but then I stopped with it. I don’t really remember why, but I think it was the amount of work that had to be done with preparing paleo food. Point is, that I’m now back at 122 kilo’s and didn’t even notice it. Purely by the fact of having a wrong eating pattern again.

In the coming week I’m going to do 2 things. In the first 4 weeks I’m going  to adapt myself to eating 4 times per day after my 4 sleeping moments. So each meal will be around 6 hours apart. At this phase it doesn’t matter what I eat, it’s just about the number of meals and no snacking or anything between them.

The second 4 weeks will be to bring back the Paleo food. Replacing a meal each week will probably do the trick. I all depends how it goes and I’ll take this from week to week, but maybe I’ll start sooner with implementing paleo meals again. We will see.

Read

Books and new information are important to me. I’m addicted to books and information. But this point is more about serious reading, concentrated reading, in-depth reading, maybe even called studying.

I scan a lot of online news articles with the use of Google Reader. I do this several times per day to keep up with all the latest developments, but in the end these are all articles shorter then 1000 words. Books tell a whole other story.

Book reading should be at least one hour per day.

Write

In the past I already set a goal of 1000 words per day. I’ll continue with this, but I want to make it  even more clear to myself. Because  I write for several different blogs with really different topics, I sometimes find myself in an IT writing mood and then in Sport writing mood. If I let this happen naturally I sometimes write no sport items for a few days and suddenly write 4 in one day to make up for the loss of the last days.

This way I’m always running behind. So I’m going to make a list of blogs and put behind it how many times a week I have to write for them. the blogs I write for everyday are most important and should be done first everyday. And of course there is my book, but I’ll cover that in more detail later.

• iJorg – everyday
• Shark Freediving – everyday
• The Next Web / Appetite –  3 times a week
• Jorg’s Brain log –  3 times a week
• Life Skills – 2 times a week
• Sharkbait –  1 time a week
• Book – more detail on this later

Business Habits

I’m still working on defying some business habits that have to be made. Got a few, but because they are internal business stuff, it’s hard to put them out in the open like this. I will have to think how to share these, before writing them down. For now I just refer to it as Business Habit, because it consists for now out of 1 business habit.

Sports

Let’s make this simpler than it is. Everyday at least 30 minutes of sports. Got enough stuff to fill it with:

• Running – 3 times a week
• Stretching – 3 times a week
• Track & Field – 1 time a week
• Freediving pool – 1 time a week
• Freediving dry – optional
• Fitness – optional
• Snowboarding – optional
• Swimming – optional

Music

At the core of creativity for me is music. I’m not doing it enough on a regular basis. So again a simple rule. Make music for 30 minutes everyday. Again, enough instruments to choose from, especially now that my son has also started with keyboard. I’m going to pick up my keyboard, guitar and harmonica skills with this one.

Keeping track

The same as the last weeks I’ll keep track of these habits and how it goes. This time a little bit more detail and a day to day basis. Reviewing last week and planning the new week every Sunday evening should do the trick. Expect a post about this week pretty soon!

Another week has passed, but this time my first 8 weeks are over. That’s one milestone done! Let’s take a look.

Basic schedule for week 44 (October 26 – November 1)

• Rest: Workdays get up at 6am and go to bed at midnight or a maximum of 6 hours of rest.
• Running: 3 times in the morning. 30 minute runs.
• Freediving: Pool session on Thursday. Do a dry walk or static on 5 other days.
• Food: Start eating regularly 3 times a day on workdays. Not yet paleo style but no snacks after dinner! Soda light no problem.
• Mental: Read some books and start writing regularly again.

Missed some points this week. I’m getting sloppy again with regards to food and sleep. But very happy that I fixed my running problem and did my first running competition.

Sleep is shit again. I didn’t get up early at all! Don’t know how come, but didn’t feel like I had loads of energy this week. Maybe something to do with the bad food habits? Have to change this fast!

Freediving was great fun and done properly. Creativity part also good as well, but I didn’t read any books at all. Strange.

First milestone is done, but I need renewed focus. So I think I’ll write a separate post for the start of week 45 which will contain the countdown to milestone 2 at the end of this year.

Today was time for my first running competition. Together with Marieke, girlfriend of Sanne, we appeared at the starting line. Sanne and my kids were there as supporters cheering for us.

The start of the race was in Bladel at 10:00 in the morning. As the race would be through the forest, a cross-run, I was thinking about going on spikes, but in the end I was glad I sticked to my new shoes.

The organizers changed the lap length of the  race in the last week. First it was 2000 meters and you could do 1 to 4 laps during the race. I decided 2 months ago I wanted to do 6000 meters, or 3 laps, but when I noticed that it was a REAL Forest run and the laps were 2240 meters, I changed my mind.

Getting nervous about all the hills and the high knee impact route I decided to play it safe and do 2 laps, which was 4480 meters, which is around 1k less then my normal running routes on the road in the last 8 weeks.

And after all the preparation, there was the start shot at 10 am. First turn to the left was already a big hill climb with a steep descent. I remember thinking that I hoped the whole route wasn’t like this. But thankfully around 75% of the route was a normal forest road through the leaves and nature.

I started with an easy pace, to make sure I could make it for the full 2 laps. My main objective was to keep running and not stop for some walking. Getting to the starting point was great. My kids were cheering like crazy and that gave a real boost to go on. At around 3,2 kilometers, with 1,2k to go I still felt pretty good and decided  to turn on the pace somewhat.

Thankfully from that point on I had no other runners in front of me, so I had enough vision on the road to take on the higher speed and still see where I could put my feet down. The last 100 meters I made a small sprint and then there was the finish. The speaker with the microphone mentioned my name and I pretty felt good. Tired, but good!

4480 meters in 26:28 minutes. That’s around 10,2 kilometer per hour. Around 1,5 kilometer per hour slower then on the road. Still very happy with that speed, because of the difficult route. Not bad for a 120 kilo person!

It was fun to do, but next competition will be on the road. Marieke and I decided to do a 10 kilometer run in 2 months time. So up to the next 8 weeks of training!

After 7 weeks of intense running, tuning technique and stamina, I finally found the problem of my running pain. Or so I hope.

Few months back I got myself a brand new pair of running shoes; Brooks Beast. This is a special shoe for heavy runners and I’ve used the same model for already over 8 years or so. I was always pleased with it and it worked well for the small runs.

Now that I’m running on a regular basis for longer runs and preparing for competition and even a marathon, everything has to be right. So I noticed in the first weeks of running in the summer that I had some blister problems that occurred after running for more then 25 minutes. I decided to start all over and fix my not so pretty running technique.

It took a lot of time and effort to find the problem, but in the end after some weeks of tuning I found it. Now that I’ve fixed my posture it’s clear that my left foot especially needs a little bit more on the left side to be stable. To compensate for this little angle in my running I always put more stress on the left foot on the left side, and therefore created pain in my lower back and pain in my left foot and calve.

Today I visited a specialized running store. It’s been a while since that I had my running analyzed and videotaped. It’s reassuring to hear from a pro that I now have a good running technique and despite my weight run very light, which he was very surprised by. He confirmed my analyzes about the left foot and told me I was using the wrong shoe. Damn, there goes the money for the Brooks Beast I just spend.

Even worse. He told me that in all these years I have used the wrong shoe size! I have size 43,5, that’s US9,5 for normal shoes. He told me that a running shoe has to be at least one size bigger and for me and my weight even more! So he gave me a new Brooks Addiction (version shoe, size 45 (US11) and we did some testing. It was amazing! It was like running on a cloud! So soft, so easy. At the same time I felt my left foot really being corrected by the new sole.

I was sold! To compensate for my loss on the other shoes he gave me 10% discount and some from running socks from x-socks. Tomorrow night I will go out and test them. I’m so curious how they will hold with a 30 minute run on concrete.

Week 7 is over. It was a pretty productive week, also too much time was spend behind the laptop. Had some website work to do and I’m still not finished. So, what was on schedule?

Basic schedule for week 43 (October 19 - October 25)

• Rest: Workdays get up at 6am and go to bed at midnight or a maximum of 6 hours of rest.
• Running: 3 times in the morning. 2×15 minute runs with 1 minute rest in between.
• Freediving: Pool session on Thursday. Do a dry walk or static on 5 other days.
• Food: Start eating regularly 3 times a day on workdays. Not yet paleo style but no snacks after dinner! Soda light no problem.
• Mental: Read some books and start writing regularly again.

I’m at an easy 6 hours per night at the moment, no real problems with it, besides that I’m going to bed way too late and therefor getting up to load. Of course this way I make sure I don’t sleep more then 6 hours and have to really get up in the morning.

Running goes great. Did 3 running sessions this week and more importantly, I’ve pinpointed were my running pains come from. On Monday I will visit a running store to fix the problem. More in this later. One week to go before my first running competition.

Dry freediving was a no no this week. Didn’t make time for it and I’m wondering if I should. The great thing is that my monofin training went really really well. Read more about it here.

Food intake is so so, while I keep myself to the 3 meals per day, it’s by no means always the right food. Have to fix this next  month. For now I keep to the 3 meals per day and a small snack in the evening.

Mental part is going great. I’m really beating the procrastination enemy. I’m writing, I’m working, I’m getting things done! So that’s great. Problem is that when you are in a creating flow, information intake is less. So only read half a book last week. No problem at the moment, because the new features in Google Reader brings me more than enough new knowledge.

On to week 8. What’s on the agenda?

Basic schedule for week 44 (October 26 – November 1)

• Rest: Workdays get up at 6am and go to bed at midnight or a maximum of 6 hours of rest.
• Running: 3 times in the morning. 30 minute runs.
• Freediving: Pool session on Thursday. Do a dry walk or static on 5 other days.
• Food: Start eating regularly 3 times a day on workdays. Not yet paleo style but no snacks after dinner! Soda light no problem.
• Mental: Read some books and start writing regularly again.

On November 1 I’ll do my first running competition. So most of my preparation is going into that direction. Excited!

Everything has to be now. Not in an hour, not even in 5 minutes. Just now! So when I publish another post on one of my blogs it usually takes some time before it appears on Google Reader.

Today I activated pingshot in Feedburner, the free Google service that handles all my RSS feeds. Together with that I installed on all my WordPress blogs the PubSubHubBub wordpress plugin. This way every new post should be ‘pushed’ to Friendfeed immediately, which forwards it immediately to Google Reader.

So, this is the first test, to see how it goes. What better place then Jorg’s Brain to start with. I’ll update this post with the time it took from pushing the publish button until I see the item in Google Reader. Let’s Go!

Update: Wow, I’m impressed! As soon as I clicked published I switched windows to feedburner and refresh the RSS page. It was immediately there. It took around 3 seconds to do that. After that I switched to Google Reader and clicked refresh several times and after 38 seconds my post was there. Amazing!  So expect breaking news faster in your RSS reader!

My creativity is found, among others, in writing. I have a habit to plan my days and to say that I’m going to write between 15:00 and 17:00. In the last months I have experimented a lot with these kind of things, trying to figure out if I could train my creativity muscle in such a way that I can turn it on when I want too.

This on demand creativity muscle is for sure not trained enough yet. In the last weeks while designing two new websites it became clear that small tasks like a 500 word article is no problem whatsoever. But big creativity doesn’t come with an on/off button.

I’ve spend a total of 3 days trying to find the right design for our new Shark Sports website and just couldn’t find it. I was getting more and more frustrated. Until on day 3 I accepted I couldn’t find a good design. So I stopped searching for it and went on to relax, sport and watch a movie for the rest of the day.

The next morning I was inspired again  and built the whole website in one day. It’s strange to see how such a big shift can occur and while I have a pretty good control on creativity on small stuff like a blog post, I still have to train harder on extensive articles and for example my book (2000 words burst or more).

So in the mean time I’m going to plan 3 creativity half days per week . They will be 9:00 to 12:00 on Monday, Wednesday and Friday. I will plan what I will write and have to deliver beforehand and see how far I will come.

And of course in the mean time I will still keep use of my creativity outburst when I just have to sit and write stuff down, even when it’s two in the morning.