[97278] in Discussion of MIT-community interests
If you wouldd like to get more-restful, rejuvenating sleep, then Lunexia is exactly what you have been looking for.
daemon@ATHENA.MIT.EDU (Lunexia)
Tue Apr 18 15:47:04 2017
Date: Tue, 18 Apr 2017 15:40:26 -0400
From: Lunexia <lunexia@onlinesleepupdatedspecials.com>
To: <mit-talk-mtg@charon.mit.edu>
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<td id=3D"Wugjihu3y2">Get a Better Night's Sleep & <br /> Wake Ref=
reshed!</td>=20
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<a href=3D"http://www.onlinesleepupdatedspecials.com/2a54K2385z8zt610g33.q9gcbA28fibx-xDhg-ixZfGaDvsrEibxEIH46STjxvW/diagrammed-savageness"><img src=3D"http://www.onlinesleepupdatedspecials.com/11f4S2385W7Jwa11Qn3N3bOmcbm28tibx-xDhg-ixZfGaDvsrEibxEIH45FkxvM/favorite-Uniroyal" width=3D"424" height=
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<td id=3D"Cwuh2g"><br /> Dear mit-talk-mtg@charon.mit.edu,<br /></td>=20
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<td id=3D"Juwhgh2"><p><br /> Do you have trouble-falling asleep? Const=
antly tossing and turning, never really getting into a deep-sleep? Many peo=
ple have trouble sleeping and if you're one of them, don't just put up with=
it.</p> <p>Lunexia will not only help you to get to sleep-faster AND stay =
asleep longer, but you will also wake up feeling-refreshed with no groggy-f=
eeling.</p> <p><br /> <span style=3D"font-weight: bold"><a href=3D"=
http://www.onlinesleepupdatedspecials.com/2a54K2385z8zt610g33.q9gcbA28fibx-xDhg-ixZfGaDvsrEibxEIH46STjxvW/diagrammed-savageness">Go Here to Try Lunexia Right Now</a></span></p></td>=20
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<td id=3D"Deyugh2"><p> </p> <p> </p> <p> </p> <p>&nb=
sp; </p> <p> </p> <p> </p> <p> </p> <p> </p> <p>&nb=
sp; </p> <p> </p> <p> </p> <p> </p> <p> </p> <p>&nb=
sp; </p> <p> </p> <p>If you would.prefer to not-receive future-sleepa=
ds-please <a href=3D"http://www.onlinesleepupdatedspecials.com/diagrammed-savageness/9725m23*85WS8G910EB33aHxcbo28oibx-xDhg-ixZfGaDvsrEibxEIH46zpx@qv">go.here</a>.<br /> #-_2885 Sanford=
-Avenue S.W. No.4O442.<br /> Grandville.<br /> MlCHlGAN - #49418.</p> <p>&n=
bsp; </p></td>=20
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<td id=3D"Aughuty2"><p> </p> <p> </p> <p> </p> <p>Ad=
ults need a proper bedtime routine just as much as little ones. While bath,=
bottle and bed are signposts to a baby's brain that it's almost time to fa=
ll asleep, grown-ups can create their own sleepy cues. " That's why so=
me people swear Horlicks helps them sleep," says sleep expert Dr Neil =
Stanley. " But it's the 30-minute ritual of getting it ready and signa=
lling to the body that it will be time for bed soon." Prepare to snooz=
e about 30 minutes before you turn in ? create a routine that will signal t=
o your body that it's time to go to sleep: herbal tea, a hot bath, reading =
a book. " The body loves to go to bed and get up at the same time each=
day," adds Dr Neil. A weekend lie-in can throw you off course by 45 m=
inutes. To avoid this, go to bed at about the same time every night and avo=
id lying in for more than 45 minutes after your usual getting up time. Slee=
p problem 1: ? Every night I wake up at 2.30am and can't get back to sleep'=
Difficulty staying asleep is the second most common sleep problem (after n=
ot getting to sleep)," says sleep therapist Dr Nerina Ramlakhan, autho=
r of Tired But Wired: How To Overcome Sleep Problems. " Waking between=
2-4am is the most difficult time to drop back off ? you're too alert becau=
se your body thinks it's already had the most useful phase of sleep" T=
RY: If you do wake up, avoid looking at the clock or checking your phone. D=
r Nerina recommends this technique to help you drift back off: close your e=
yes and concentrate on your breathing. Place your left hand on your belly b=
utton, right hand on your heart. Use your whole trunk to breathe, so that b=
oth your hands are moving up and down. Breathe deeply and slowly, counting =
each breath until you begin to fall asleep. If waking up feels like a strug=
gle, it's likely you're interrupting your body when it's in full sleep swin=
g. The body sleeps in 90-minute cycles, divided into layers of light, deep =
and Rapid Eye Movement (REM) sleep. REM is the deepest.</p> <p>" Dream=
less REM sleep is anti-ageing, great for the immune system and repairs the =
body," says Dr Nerina. " If you wake up at the end of a sleep cyc=
le, you'll feel refreshed." TRY: When it's time to hit the hay, calcul=
ate how many 90-minute cycles you can squeeze in before you need to wake up=
, and set your alarm to go off at the end of a cycle. For example, if you n=
eed to wake up at 8am, aim to drop off at 9.30pm, 11pm or 12.30am. Consider=
investing in a FitBit Fitness Tracker, which uses your heart rate to monit=
or which stage of the sleep cycle you are in, meaning you can plan to wake =
up at the optimum time. Sleep problem 3: ? I can't seem to get to bed befor=
e midnight, even when I'm exhausted' You might think that as long as you're=
getting eight hours in, you're getting all the zzzs you need. But quality =
of sleep is just as important as quantity. " The most important sleep =
you can have is the 90-minute sleep cycle you have before midnight," e=
xplains Dr Nerina. " People who go to bed after midnight miss this sta=
ge and sleep is often restless.' We've evolved to go to bed between 8pm and=
midnight for the ideal ratio of light, deep and REM sleep. TrY: " Go =
to bed at about 10pm to ensure you take advantage of the richest phase of s=
leep," says Dr Nerina.</p> <p>Start winding down an hour before bed, r=
educing screen time and avoiding any stimulating activities. Make yourself =
a chamomile tea, as it has a calming effect on the brain, slowing down memo=
ry and attention span temporarily. When you feel sleepy, go to bed straight=
away and don't try to power through. Make yourself wake up at the same tim=
e every day ? after a week of doing this, you should be able to tell what t=
he right bedtime is for you. Trouble sleeping, especially trouble falling a=
sleep, may be associated with high blood pressure, according to a new study=
from China. This is the first study to show that certain people with insom=
nia are at risk for high blood pressure, said coauthors Dr. Xiangdong Tang =
of Sichuan University in China and Dr. Alexandros N. Vgontzas of Penn State=
University College of Medicine, in a statement to Reuters Health. Insomnia=
with increased alertness during the day, or hyperarousal, is associated wi=
th increased chronic secretion of stress hormones like cortisol, which may =
lead to hypertension, they wrote. The authors studied about 300 adults, inc=
luding more than 200 chronic insomniacs who'd had trouble sleeping for at l=
east six months. They all spent one night in the Sleep Medicine Center of W=
est China Hospital and took a sleepiness/alertness test the following day.<=
/p> <p>At night, they were allowed to sleep as they normally would, in soun=
d, light and temperature-controlled rooms. The next day, they were given fo=
ur 20-minute nap opportunities throughout the day. Researchers measured the=
ir ? sleep latency,? that is, the amount of time it took for the nappers to=
actually fall asleep, if they were able. Researchers also took their blood=
pressure readings in the evening and in the morning. Normal sleepers were =
no more likely to have high blood pressure even if they took longer to fall=
asleep for a nap. For chronic insomniacs, the longer it took to fall aslee=
p when they tried to nap during the day, the more likely they were to have =
high blood pressure, even after accounting for age, gender, weight and heig=
ht, diabetes, and use of alcohol, tobacco and caffeine. Compared to normal =
sleepers who fell asleep quickly, people with insomnia who took more than 1=
4 minutes to fall asleep during the day were three times as likely to have =
high blood pressure readings or a doctor's diagnosis of hypertension, the a=
uthors report in the journal Hypertension.</p> <p> </p></td>=20
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