[97583] in Discussion of MIT-community interests
Get to sleep-faster and stay asleep longer with Lunexia.
daemon@ATHENA.MIT.EDU (Lunexia)
Tue May 2 13:09:23 2017
Date: Tue, 2 May 2017 12:54:01 -0400
From: Lunexia <lunexia@yournewbettersleepspecials.com>
To: <mit-talk-mtg@charon.mit.edu>
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Healthy-Sleep
Do you have difficulty getting to sleep at night? Trouble staying asleep or=
getting restful
sleep? Nearly everyone will experience some difficulty sleeping in their li=
fetime, but that
does not mean that you simply have to put up with it.=20
Lunexia is an all-natural solution to help you to get to sleep faster, stay=
asleep longer,
and wake up feeling refreshed and rejuvenated, ready to face whatever the d=
ay bring.=20
Don't put up with another restless-night; get the refreshing night's sleep =
you have always
wanted with Lunexia.=20
Go Here to Get Lunexia Right Now: http://www.yournewbettersleepspecials.com/lanced-incessantly/e7cN8S64cW9B11dMftUuUKxwufUrFMsKkhgzftUzONVe13
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If you want. to. end future-sleepads-please go-here: http://www.yournewbettersleepspecials.com/4a389xg4QcaCiH11dQftUuUKxwufUrFMsKkhgzftUzONV43d/accurateness-inscription
#-_2885 SANF0RD-AVE. S. W#4O442.=20
Grandville.=20
Michigan.=20
ZIP:#49418.=20
=20
=20
=20
=20
Adults need a proper bedtime routine just as much as little ones. While ba=
th, bottle and bed are signposts to a baby=C3=A2=E2=82=AC=E2=84=A2s brain t=
hat it=C3=A2=E2=82=AC=E2=84=A2s almost time to fall asleep, grown-ups can c=
reate their own sleepy cues. "That=C3=A2=E2=82=AC=E2=84=A2s why some peopl=
e swear Horlicks helps them sleep," says sleep expert Dr Neil Stanley. "Bu=
t it=C3=A2=E2=82=AC=E2=84=A2s the 30-minute ritual of getting it ready and =
signalling to the body that it will be time for bed soon. " Prepare to snoo=
ze about 30 minutes before you turn in =C3=A2=E2=82=AC=E2=80=9C create a ro=
utine that will signal to your body that it=C3=A2=E2=82=AC=E2=84=A2s time t=
o 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 l=
ie-in can throw you off course by 45 minutes. To avoid this, go to bed at =
about the same time every night and avoid lying in for more than 45 minutes=
after your usual getting up time. Sleep problem 1: =C3=A2=E2=82=AC=CB=9CE=
very night I wake up at 2. 30am and can=C3=A2=E2=82=AC=E2=84=A2t get back t=
o sleep Difficulty staying asleep is the second most common sleep problem (=
after not getting to sleep)," says sleep therapist Dr Nerina Ramlakhan, aut=
hor of Tired But Wired: How To Overcome Sleep Problems. "Waking between 2-=
4am is the most difficult time to drop back off =C3=A2=E2=82=AC=E2=80=9C yo=
u=C3=A2=E2=82=AC=E2=84=A2re too alert because your body thinks it=C3=A2=E2=
=82=AC=E2=84=A2s already had the most useful phase of sleep"
TRY: If you do wake up, avoid looking at the clock or checking your phone. =
Dr Nerina recommends this technique to help you drift back off: close your=
eyes and concentrate on your breathing. Place your left hand on your bell=
y button, right hand on your heart. Use your whole trunk to breathe, so th=
at both your hands are moving up and down. Breathe deeply and slowly, coun=
ting each breath until you begin to fall asleep. Sleep problem 2: =C3=A2=
=E2=82=AC=CB=9CI wake up feeling groggy and tired, even when I=C3=A2=E2=82=
=AC=E2=84=A2ve slept for a full 8 hours=C3=A2=E2=82=AC=E2=84=A2 If waking u=
p feels like a struggle, it=C3=A2=E2=82=AC=E2=84=A2s likely you=C3=A2=E2=82=
=AC=E2=84=A2re interrupting your body when it=C3=A2=E2=82=AC=E2=84=A2s in f=
ull sleep swing. The body sleeps in 90-minute cycles, divided into layers =
of light, deep and Rapid Eye Movement (REM) sleep. REM is the deepest.=20
"Dreamless REM sleep is anti-ageing, great for the immune system and repair=
s the body," says Dr Nerina. "If you wake up at the end of a sleep cycle, =
you=C3=A2=E2=82=AC=E2=84=A2ll feel refreshed. " TRY: When it=C3=A2=E2=82=AC=
=E2=84=A2s time to hit the hay, calculate 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 need to wake up at 8am, aim to drop o=
ff at 9. 30pm, 11pm or 12. 30am. Consider investing in a FitBit Fitness Tr=
acker, which uses your heart rate to monitor which stage of the sleep cycle=
you are in, meaning you can plan to wake up at the optimum time. Sleep pr=
oblem 3: =C3=A2=E2=82=AC=CB=9CI can=C3=A2=E2=82=AC=E2=84=A2t seem to get to=
bed before midnight, even when I=C3=A2=E2=82=AC=E2=84=A2m exhausted=C3=A2=
=E2=82=AC=E2=84=A2 You might think that as long as you=C3=A2=E2=82=AC=E2=84=
=A2re getting eight hours in, you=C3=A2=E2=82=AC=E2=84=A2re getting all the=
zzzs you need. But quality of sleep is just as important as quantity. "T=
he most important sleep you can have is the 90-minute sleep cycle you have =
before midnight," explains Dr Nerina. "People who go to bed after midnight=
miss this stage and sleep is often restless. =C3=A2=E2=82=AC=E2=84=A2 We=
=C3=A2=E2=82=AC=E2=84=A2ve evolved to go to bed between 8pm and midnight fo=
r the ideal ratio of light, deep and REM sleep.=20
TRY: "Go to bed at about 10pm to ensure you take advantage of the richest p=
hase of sleep," says Dr Nerina. Start winding down an hour before bed, red=
ucing screen time and avoiding any stimulating activities. Make yourself a=
chamomile tea, as it has a calming effect on the brain, slowing down memor=
y and attention span temporarily. When you feel sleepy, go to bed straight=
away and don=C3=A2=E2=82=AC=E2=84=A2t try to power through. Make yourself=
wake up at the same time every day =C3=A2=E2=82=AC=E2=80=9C after a week o=
f doing this, you should be able to tell what the right bedtime is for you.=
Many people struggle to fall asleep in the evening due to one simple reaso=
n: they take their smartphones to bed with them. Don=C3=A2=E2=82=AC=E2=84=
=A2t pretend that you don=C3=A2=E2=82=AC=E2=84=A2t! According to a 2015 Con=
sumer Mobility Report, 71% of people keep their smartphones beside them whi=
le they sleep. Sleeping with your phone keeps you awake for two reasons: T=
he blue light it emits suppresses your natural production of melatonin, a h=
ormone that helps us get to sleep. And, social media use right up until be=
dtime, makes us anxious and restless. The solution is obvious: The bedroom=
should be a device-free zone. So, get yourself a radio-alarm clock, a goo=
d novel and leave your mobile phone at the bedroom door. You=C3=A2=E2=82=
=AC=E2=84=A2ll soon be sleeping like a baby.=20
Like this tidbit? Blinkist is a learning app that transforms the world=C3=
=A2=E2=82=AC=E2=84=A2s best nonfiction books into 15 minute reads. You can=
learn about rocket science over breakfast, stock trading over lunch, and t=
he 7 Habits Of Highly Effective People over dinner. Download the app today=
for more insights on how to develop healthy habits.=20
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Content-Transfer-Encoding: quoted-printable
<!DOCTYPE html>
<html>
<head>=20
<meta charset=3D"UTF-8" />=20
</head>=20
<body>=20
<p style=3D" background-color:#81DAF5; font-family:Arial; color:#000000; =
font-size:30px; padding:8px">Healthy-Sleep</p>=20
<p style=3D"font-family:Arial">Do you have difficulty getting to sleep at=
night? Trouble staying asleep or getting restful<br /> sleep? Nearly every=
one will experience some difficulty sleeping in their lifetime, but that<br=
/> does not mean that you simply have to put up with it.</p>=20
<p style=3D"font-family:Arial">Lunexia is an all-natural solution to help=
you to get to sleep faster, stay asleep longer,<br /> and wake up feeling =
refreshed and rejuvenated, ready to face whatever the day bring.</p>=20
<p style=3D"font-family:Arial">Don't put up with another restless-night; =
get the refreshing night's sleep you have always<br /> wanted with Lunexia.=
</p>=20
<p style=3D"font-family:Arial; font-weight: bold; "><a href=3D"http://www.yournewbettersleepspecials.com/insulated-lowness/be8j_864c9Au11d_ftUuUKxwufUrFMsKkhgzftUzONVc6f=
">Go Here to Get Lunexia Right Now</a></p>=20
<p style=3D"font-family:Arial"><a href=3D"http://www.yournewbettersleepspecials.com/insulated-lowness/be8j_864c9Au11d_ftUuUKxwufUrFMsKkhgzftUzONVc6f"><img src=3D"=
http://www.yournewbettersleepspecials.com/insulated-lowness/35a7hIa4Kncbwj11dIftUuUKxwufUrFMsKkhgzftUzONV23I" width=3D"120" height=3D"160" /></a></p>=20
<p style=3D"font-family:Arial"> </p>=20
<p style=3D"font-family:Arial"> </p>=20
<p style=3D"font-family:Arial"> </p>=20
<p style=3D" background-color:#81DAF5; font-family:Arial; color: #000000;=
font-size:1px; padding:8px">LUNEXIA</p>=20
<p style=3D" font-size:10px; color:#090909"> </p>=20
<p style=3D" font-size:10px; color:#090909"> </p>=20
<p style=3D" font-size:10px; color:#090909"> </p>=20
<p style=3D" font-size:10px; color:#090909">If you want.to.end future-sle=
epads-please <a href=3D"http://www.yournewbettersleepspecials.com/4a389xg4QcaCiH11dQftUuUKxwufUrFMsKkhgzftUzONV43d/accurateness-inscription">go-here</a>.<br /> #-_2885 SANF=
0RD-AVE.S.W#4O442.<br /> Grandville.<br /> Michigan.<br /> ZIP:#49418. </p>=
=20
<p style=3D" font-size:10px; color:#090909"> </p>=20
<div style=3D"color:#000000; font-size: 7.8px; ">=20
<p> </p>=20
<p> </p>=20
<p> </p>=20
<p>Adults need a proper bedtime routine just as much as little ones. Whi=
le bath, bottle and bed are signposts to a baby's brain that it's almost ti=
me to fall asleep, grown-ups can create their own sleepy cues. " That'=
s why some people swear Horlicks helps them sleep," says sleep expert =
Dr Neil Stanley. " But it's the 30-minute ritual of getting it ready a=
nd signalling to the body that it will be time for bed soon." Prepare =
to snooze about 30 minutes before you turn in â?? create a routine th=
at will signal to your body that it's time to go to sleep: herbal tea, a ho=
t bath, reading a book. " The body loves to go to bed and get up at th=
e same time each day," adds Dr Neil. A weekend lie-in can throw you of=
f course by 45 minutes. To avoid this, go to bed at about the same time eve=
ry night and avoid lying in for more than 45 minutes after your usual getti=
ng up time. Sleep problem 1: â??Every night I wake up at 2.30am and c=
an't get back to sleep Difficulty staying asleep is the second most common =
sleep problem (after not getting to sleep)," says sleep therapist Dr N=
erina Ramlakhan, author of Tired But Wired: How To Overcome Sleep Problems.=
" Waking between 2-4am is the most difficult time to drop back off &a=
circ;?? you're too alert because your body thinks it's already had the most=
useful phase of sleep" </p>=20
<p>TRY: If you do wake up, avoid looking at the clock or checking your p=
hone. Dr Nerina recommends this technique to help you drift back off: close=
your eyes and concentrate on your breathing. Place your left hand on your =
belly button, right hand on your heart. Use your whole trunk to breathe, so=
that both your hands are moving up and down. Breathe deeply and slowly, co=
unting each breath until you begin to fall asleep. Sleep problem 2: â=
??I wake up feeling groggy and tired, even when I've slept for a full 8 hou=
rs' If waking up feels like a struggle, it's likely you're interrupting you=
r body when it's in full sleep swing. The body sleeps in 90-minute cycles, =
divided into layers of light, deep and Rapid Eye Movement (REM) sleep. REM =
is the deepest.</p>=20
<p>" Dreamless REM sleep is anti-ageing, great for the immune syste=
m and repairs the body," says Dr Nerina. " If you wake up at the =
end of a sleep cycle, you'll feel refreshed." TRY: When it's time to h=
it the hay, calculate how many 90-minute cycles you can squeeze in before y=
ou need to wake up, and set your alarm to go off at the end of a cycle. For=
example, if you need 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 h=
eart rate to monitor which stage of the sleep cycle you are in, meaning you=
can plan to wake up at the optimum time. Sleep problem 3: â??I can't=
seem to get to bed before midnight, even when I'm exhausted' You might thi=
nk that as long as you're getting eight hours in, you're getting all the zz=
zs 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," explains Dr Nerina. " People who go to bed aft=
er midnight miss this stage and sleep is often restless.' We've evolved to =
go to bed between 8pm and midnight for the ideal ratio of light, deep and R=
EM sleep.</p>=20
<p>TRY: " Go to bed at about 10pm to ensure you take advantage of t=
he richest phase of sleep," says Dr Nerina. Start winding down an hour=
before bed, reducing screen time and avoiding any stimulating activities. =
Make yourself a chamomile tea, as it has a calming effect on the brain, slo=
wing down memory and attention span temporarily. When you feel sleepy, go t=
o bed straight away and don't try to power through. Make yourself wake up a=
t the same time every day â?? after a week of doing this, you should =
be able to tell what the right bedtime is for you.Many people struggle to f=
all asleep in the evening due to one simple reason: they take their smartph=
ones to bed with them. Don't pretend that you don't! According to a 2015 Co=
nsumer Mobility Report, 71% of people keep their smartphones beside them wh=
ile they sleep. Sleeping with your phone keeps you awake for two reasons: T=
he blue light it emits suppresses your natural production of melatonin, a h=
ormone that helps us get to sleep. And, social media use right up until bed=
time, makes us anxious and restless. The solution is obvious: The bedroom s=
hould be a device-free zone. So, get yourself a radio-alarm clock, a good n=
ovel and leave your mobile phone at the bedroom door. You'll soon be sleepi=
ng like a baby.</p>=20
<p>Like this tidbit? Blinkist is a learning app that transforms the worl=
d's best nonfiction books into 15 minute reads. You can learn about rocket =
science over breakfast, stock trading over lunch, and the 7 Habits Of Highl=
y Effective People over dinner. Download the app today for more insights on=
how to develop healthy habits.</p>=20
</div> =20
<img src=3D"http://www.yournewbettersleepspecials.com/eb78V5j4ccvI11d_ftUuUKxwufUrFMsKkhgzftUzONV567/spirits-Shanghaiings" alt=3D""/></body>
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