Received: from [198.27.110.66] (port=21439 helo=transships.newestsleeponlinespecials.com) by stodi.digitalkingdom.org with esmtp (Exim 4.87) (envelope-from ) id 1cqKDW-00030O-Ou for lojban@lojban.org; Tue, 21 Mar 2017 06:52:58 -0700 To: Message-ID: Subject: It's time to finally get a better-nights sleep. Priority: Normal From: Lunexia MIME-Version: 1.0 Reply-To: Date: Tue, 21 Mar 2017 09:52:50 -0400 Content-transfer-encoding: 8bit Content-type: text/html; charset=UTF-8 X-Spam-Score: -0.4 (/) X-Spam_score: -0.4 X-Spam_score_int: -3 X-Spam_bar: / Sleep-Specials
Lunexia:
The Best-Solution for a Restful Night's Sleep!
Hello lojban@lojban.org,


Did you know that having difficulty falling asleep or staying asleep affects nearly every single person at least once or twice at some point in their life? So if you're having trouble getting restful-sleep, trust me you are NOT-alone.

But that also doesn't mean that you have to just put up with it; with Lunexia, you can fall asleep faster, stay asleep longer, and you'll wake up feeling refreshed, without any groggy feeling. Stop-putting up with restless-nights and relying on caffeine to keep you alert during the day; get the restful night's sleep that you've always wanted.


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One of the most common things were hear about when talking about sleep is that people have a tough time falling asleep at night. There are many things you can begin doing to help get to sleep faster and improve the quality of your sleep, such as cutting out screen time before bed, drinking warm water or herbal tea, avoiding food, and meditating. But if those things don’t work for you or you are looking for a quick option to try, we have an interesting breathing technique that may help. It’s called the “4-7-8 trick” and it’s been around for a very long time. Although it’s not really a ‘trick,’ it’s something many of us might not know about and has some science behind it. It’s a breathing technique many yogis and monks use in their own practice. The Technique 1. Breathe in through your nose for 4 seconds. 2. Hold that breath for 7 seconds. 3. Breathe out for 8 seconds. Repeat a few times. Why We Can’t Sleep According to Harvard-educated wellness practitioner Dr. Andrew Weil, who studies the ways in which meditation and breathing can be used to counteract stress, this technique helps to slow down your heart rate and release soothing chemicals in your brain, creating a natural tranquilizer effect. The reason many of us benefit from this technique is that we are chronically stressed. Many times we go to bed stressed out or worrying about things that we did earlier in the day. This can often lead to the release of cortisol (the stress hormone) into our blood, which is linked to an inability to fall asleep at night and a poor quality of rest.

It is said that in order to reduce cortisol levels one must reduce their stress and relax, and one of the best ways to do that is through meditation or breathing techniques like the one we discussed above. Numerous studies have shown the benefits of meditation on not only stress but many other areas of life. Since sleep is an incredibly important part of our lives that we must take care of, making sure we take the time to figure out our sleep and de-stress is something we shouldn’t simply ignore. Cumulative sleep debt has been linked to a decrease in brain and cognitive function, mood swings, poor muscle and body recovery, and more. It seems that the older I get, the easier it is for my sleep to be disrupted. I find myself waking up in the middle of the night, tossing and turning, thinking about the events of the day and the worries of tomorrow. The next thing I know, the alarm goes off and … ugh, I just want to stay in bed Does sleep elude you, too? If so, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), 50 to 70 million U.S. adults have sleep or wakefulness disorder. That’s a whole lot of tossing and turning. Unfortunately, over time, lack of sleep can be detrimental to your health. Indeed, sleeplessness has been linked to everything from obesity and diabetes to hypertension, cancer, and depression, according to the CDC. Plus, when you’re sleep-deprived, you tend to eat more throughout the day and make poor food choices (I know I’m guilty of this!). 5 Ways to Get More Sleep

A good night’s sleep should be part of your daily health regimen. Chances are you’ve heard a variety of tips and tricks to promote a sleep-ready you — a cup of hot tea before bed; a cool, dark bedroom; a notepad on the nightstand to document all the thoughts running through your mind. These are all great tips. Here are five more that are backed by science; they’ve helped me wake up with a pep in my step. Make healthy food choices. Not eating enough vegetables throughout the day, over-snacking, and making less than optimal food choices have been shown to have a negative impact on sleep — yet another reason to eat healthy. Practice mindfulness. Tuning in to your thoughts and feelings throughout the day can help you become more mindful — and catch more z’s. According to a study published in April 2015 in JAMA Internal Medicine, mindfulness practices can help improve the quality of your sleep. Practicing yoga, meditation, or breathing exercises are all great ways to get started. Watch what you eat. Some foods may cause indigestion, so be sure to avoid these at dinnertime. It may also help to eat foods high in fiber: A clinical trial published in January 2016 in the Journal of Clinical Sleep Medicine found that a dinner high in fiber and low in saturated fat and sugar led to a more restorative and restful night’s sleep. It’s also a good idea to allow four hours or more between dinnertime and bedtime. Avoid electronic devices. Too much time spent on electronic devices before bed has been shown to have a negative impact on sleep. Consider reducing the amount of time spent on a smartphone, computer or other electronic device before you turn in. If you love reading on your iPad or other device, you might want to switch to a paperback book or magazine. Indulge yourself. Relaxing into a warm bath before bedtime is not a new idea; but did you know it has been proven to help you sleep better? Light the candles, add some bubbles, and enjoy In addition to these proven tips, simple behavioral changes can produce real, long-term effects to improve the quality of sleep. And if you happen to have a sleepless night while you’re working on changing your habits, take heart: A brief nap during the day counteracts the impact of a night spent tossing and turning. The No. 1 motivation for us to make better health choices is because we want to feel good — and waking up tired does not feel good. If you are having trouble sleeping, focus some time and energy on making this better; it will have real payoffs.