Received: from nobody by stodi.digitalkingdom.org with local (Exim 4.87) (envelope-from ) id 1cvsVi-00058C-9a for lojban-newreal@lojban.org; Wed, 05 Apr 2017 14:30:38 -0700 Received: from [162.244.12.37] (port=43517 helo=mail.newsleepspecialsonline.top) by stodi.digitalkingdom.org with esmtp (Exim 4.87) (envelope-from ) id 1cvsVd-00057R-59 for lojban@lojban.org; Wed, 05 Apr 2017 14:30:37 -0700 DKIM-Signature: v=1; a=rsa-sha1; c=relaxed/relaxed; s=dkim; d=newsleepspecialsonline.top; h=Date:From:To:Subject:MIME-Version:Content-Type:List-Unsubscribe:Message-ID; i=lunexia@newsleepspecialsonline.top; bh=qpGAOvrKBv3oZOhFuS/wvxqPaaE=; b=LSdFxOCLseRP21BXf5HymHtIfUSnfcMa9ou0NrWrLYa/8Fg0oDTCjXr5vZVvula++6T4gF6nJ/d3 EF4VxQRpMa4W9vr1aBLLLv6LFV6UW6d+HODITWvPIwm/YEoOFEVBtr8f63vikB+V7Rf072doftaJ fdSFls+RwscbB7WE+Es= DomainKey-Signature: a=rsa-sha1; c=nofws; q=dns; s=dkim; d=newsleepspecialsonline.top; b=ViqO1hJq0u/oTzazApfioGh2BxOuvLixlHicvF8boBg87RZubKcIGW9lQvXbPe/kqI1kJwY5mPzG ATzD0X918ZeIHzi8BoDNe2dAEhAD9MBe282g3Pqt2y1yuf7eOb2pOrhU/pyACrgKg49/8S7BabEW gdDg/cqa6iTERUnWYJ4=; Received: by mail.newsleepspecialsonline.top id hsludq0001g0 for ; Wed, 5 Apr 2017 19:22:00 -0400 (envelope-from ) Date: Wed, 5 Apr 2017 19:22:00 -0400 From: Lunexia To: Subject: Its time to sleep-better & wake up-refreshed. MIME-Version: 1.0 Content-Type: multipart/alternative; boundary="----=_Part_4_366671205.1491427624298" X-SMTPAPI: {"category": "20170405-172648-090-44"} List-Unsubscribe: Feedback-ID: 2017040517264809044 Message-ID: <0.0.0.0.1D2AE636CF7568C.5024C9@mail.newsleepspecialsonline.top> X-Spam-Score: 0.3 (/) X-Spam_score: 0.3 X-Spam_score_int: 3 X-Spam_bar: / X-Spam-Report: Spam detection software, running on the system "stodi.digitalkingdom.org", has NOT identified this incoming email as spam. The original message has been attached to this so you can view it or label similar future email. If you have any questions, see the administrator of that system for details. Content preview: Better-Sleep Lunexia: For a Better-Night's Sleep. Hello lojban@lojban.org, [...] Content analysis details: (0.3 points, 5.0 required) pts rule name description ---- ---------------------- -------------------------------------------------- -0.0 SPF_PASS SPF: sender matches SPF record 0.8 MPART_ALT_DIFF BODY: HTML and text parts are different 0.7 MIME_HTML_ONLY BODY: Message only has text/html MIME parts -1.9 BAYES_00 BODY: Bayes spam probability is 0 to 1% [score: 0.0000] 0.0 HTML_MESSAGE BODY: HTML included in message 0.0 MIME_QP_LONG_LINE RAW: Quoted-printable line longer than 76 chars -0.1 DKIM_VALID Message has at least one valid DKIM or DK signature 0.1 DKIM_SIGNED Message has a DKIM or DK signature, not necessarily valid -0.1 DKIM_VALID_AU Message has a valid DKIM or DK signature from author's domain 0.8 RDNS_NONE Delivered to internal network by a host with no rDNS 0.0 MIME_HTML_ONLY_MULTI Multipart message only has text/html MIME parts 0.0 T_REMOTE_IMAGE Message contains an external image ------=_Part_4_366671205.1491427624298 Content-Type: text/html; charset=us-ascii Content-Transfer-Encoding: quoted-printable =20 Better-Sleep=20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20
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Lunexia:
For a Better-Night's Sleep.


Hello = lojban@lojban.org,

Do you find that you toss and turn to= o much or have trouble-staying asleep more often than you'd like? It is unb= elievably common for people have trouble sleeping, and while there are a nu= mber of different factors that play into this, such as stress, what you eat= , etc, there is now a fantastic-solution: Lunexia.

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Ah, = the insomniac's plight: waking up with a hangover without having had a drop= to drink. A poor night's sleep can have you starting your day feeling drai= ned before your feet even hit the floor. Other mornings, you could swear yo= u got a peaceful eight hours, yet your body tells a different story. Too ma= ny of us are missing out on sweet dreams. Nearly one-third of Americans say= they lie awake at least a few nights each week. Getting a poor night's sle= ep means more than just a bad day ahead. The quality of your sleep can harm= your health long-term; sleep deprivation is linked to obesity and high blo= od pressure, poor concentration, and lack of energy for exercising, healthy= eating, and leisure activities. Why are we having a hard time catching the= zzz's we need? Here are six surprising sleep wreckers that might be keepin= g you up at night.
Stress and Sleep Who's stressed? Who isn't? Three = in four U.S. adults say they felt moderate to high stress levels in the pas= t month, according to a 2009 stress survey conducted by the American Psycho= logical Association. Even teenagers find that school and family finances ar= e stressing them out, with nearly half of teens polled saying their worries= have gotten worse over the past year. The result? Many of us hit the sheet= s with our minds still churning, too wound up to sleep.

" No on= e sleeps well with worries," says Joyce Walsleban, RN, PhD, associate = professor of medicine at NYU's School of Medicine. " They are too aler= ting. They will either keep you up or wake you up later on." Stress ho= rmones shoulder some of the blame. When you're stressed out, your adrenal g= lands release hormones, such as adrenaline and cortisol, which keep you amp= ed up and struggling to snooze. Completely eliminating stress and anxiety f= rom your life isn't realistic. But learning how to place your worries up on= a shelf for the night can help you manage them so they don't ruin your sle= ep. For starters, bar your work life -- a common cause of stress -- from yo= ur bedroom. " We see people using BlackBerries and laptops in bed, ans= wering emails, and continuing to do the work they do all day long. For peop= le who suffer from insomnia, that can perpetuate it," says Alon Avidan= , MD, associate professor of neurology and associate director of UCLA's Sle= ep Disorders Program. Walsleban suggests giving your body time -- an hour o= r so -- to unwind before slipping into bed. Take a bath, read a good book (= try fiction!), and learn to practice deep breathing and relaxation exercise= s to calm nerves and encourage a peaceful night's sleep. Depression and Sle= ep Insomnia and depression tend to go hand in hand, and it can be difficult= to figure out which came first. In fact, research suggests that people wit= h insomnia have 10 times the risk of developing depression as people who sl= eep well. And people who are depressed commonly struggle with insomnia, sho= wing symptoms such as difficulty falling asleep, staying asleep, or waking = up feeling rested. The brain chemical serotonin, which affects mood, emotio= n, sleep, and appetite, according to Walsleban, is one likely reason the tw= o conditions travel in tandem. Ironically, Avidan warns, a common class of = medication used to treat depression -- selective serotonin reuptake inhibit= ors -- sometimes causes sleep disorders, such as periodic limb movement dis= order, which causes your legs to jerk while you sleep, or rapid eye movemen= t (REM) sleep behavior disorder, in which people act out their dreams, punc= hing, kicking, or jumping from bed while still asleep. Talk with your docto= r about all possible medication side effects.
Caffeine and Sleep Caff= eine stays in the bloodstream much longer than most people realize, Avidan = says, keeping you wired when you should be sleeping. Depending on your meta= bolism, it can take as long as eight to 14 hours to eliminate one-half of t= he total amount of caffeine you consume from your system. A latte with two = shots of espresso contains about 150 milligrams of caffeine. If you have th= at at 5 p.m., by the time you wake up at 7 in the morning, the level of caf= feine in the body is still about 75 milligrams. One Red Bull contains 80 mi= lligrams of caffeine, Avidan explains. If you can't sleep, say no to joe un= til sleep problems are under control, Avidan advises. If insomnia isn't a m= ajor problem, but you mysteriously can't sleep some nights, cut off your co= ffee or tea intake after breakfast. " Once you go beyond 10 a.m., it c= an be a problem," Avidan says about ingesting caffeine. Yet, most peop= le become sleepy around 3 p.m. and use caffeine for a midday pick-me-up. Th= at's a mistake, he says. And don't forget that coffee and tea aren't the on= ly things loaded with caffeine. " Chocolate is notorious for causing s= leep problems and people don't recognize it," Avidan says. " Peop= le also have the notion that soda must have a dark color to be caffeinated.= That's a myth."
Hormones and Sleep Reproductive hormones shift= when women are menstruating, pregnant, or entering menopause, and they mes= s with the brain chemicals that regulate sleep. The pain and discomfort tha= t come with these shifts might also keep you up at night. If you're menstru= ating and get cramps with your cycle, Walsleban suggests getting ahead of p= ain, which can be just enough to disrupt sleep but too subtle for you to be= aware of it. Just one nonsteroidal anti-inflammatory pill, such as ibuprof= en, or an aspirin at bedtime might do the trick. " It eases things up = enough so you can sleep," Walsleban says.

It's also common for = women in their late 30s and early 40s to have a hard time sleeping. Accordi= ng to Walsleban, this is sometimes an early sign of perimenopause. In the e= arly phases of menopause, hormones fluctuate, occasionally causing hot flas= hes, sweating, and even anxiety -- all of which can prevent you from dozing= off or can wake you up. Both perimenopausal and menopausal women can help = reduce their symptoms by maintaining a cool bedroom temperature (mid-60s is= good), sleeping in loose, comfortable clothing, and staying healthy with g= ood eating and exercise habits.

 

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