<html> <head> <title>Restful-Sleep</title> <meta http-equiv="Content-Type" content="text/html; charset=iso-8859-1"> <style type="text/css"> #uduu3 { font-family: Tahoma, Geneva, sans-serif; font-size: 20px; font-weight: bold; font-style: italic; text-align: center; } #suiu38 { font-family: Tahoma, Geneva, sans-serif; font-size: 15px; } #suu28 { font-family: Tahoma, Geneva, sans-serif; font-size: 15px; text-align: center; } #uwuyy37 { font-family: Tahoma, Geneva, sans-serif; font-size: 15px; text-align: center; } #ddgui37 { font-family: Tahoma, Geneva, sans-serif; font-size: 15px; } #iujjt38 { font-family: Tahoma, Geneva, sans-serif; font-size: 7.9px; } </style> </head> <body bgcolor="#FFFFFF" leftmargin="0" topmargin="0" marginwidth="0" marginheight="0"> <table id="Table_01" width="600" height="580" border="0" cellpadding="0" cellspacing="0"> <tr> <td width="207" rowspan="3"> <a href="http://sleepwell.healthysleepnewspecials.com"><img src="http://see1.healthysleepnewspecials.com" width="203" height="244" alt=""></a></td> <td width="393" id="uduu3">Lunexia: Fall Asleep-Faster & Wake Refreshed</td> </tr> <tr> <td id="suiu38"> Dear rivet@projects.hepforge.org, </td> </tr> <tr> <td id="suu28"> Do you have trouble getting to sleep or staying asleep? Many people do; in fact trouble-sleeping and insomnia are incredibly-common...but that doesn't mean you have to put up with it. Lunexia can help you to get to sleep-faster, stay asleep-longer and wake up feeling-refreshed.</td> </tr> <tr> <td colspan="2" id="uwuyy37"> Restless nights can cause issues at work, in your relationships and are just draining in general. Isn't it time that you got the restful night's sleep that you've always wanted? <a href="http://sleepwell.healthysleepnewspecials.com">Go Here to Try Lunexia Right-Now</a></td> </tr> <tr> <td colspan="2" id="ddgui37"> Would you rather not-get these-sleepads? You can.end them <a href="http://wkej5.healthysleepnewspecials.com">here</a>. *2885 Sanford.Ave.S.W. Number: #40442 - Grandville. Michigan_#49418. </td> </tr> <tr> <td colspan="2" id="iujjt38"> How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices. Experiment with the following tips to find the ones that work best to improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long. What you can do Try to go to sleep and get up at the same time everyday Get as much natural sunlight as possible Move vigorously during the day—don't sit for more than an hour Limit caffeine, nicotine, alcohol, and big meals at night Take time for relaxing activities before sleep Create a calm and restful sleep environment How can I get a better night's sleep? Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene"—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work. Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. Here are some simple tips for making the sleep of your dreams a nightly reality. Source: Harvard Medical School Division of Sleep Medicine Tip 1: Keep in sync with your body's natural sleep-wake cycle Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime. Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon. Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. Tip 2: Control your exposure to light Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Tips for keeping your sleep-wake cycle on track During the day: Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window. If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days. At night: Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux. Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead. Don't read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source. When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light. Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep. Tip 3: Exercise vigorously during the day Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality. It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks. </td> </tr> </table> <img src="http://trc.healthysleepnewspecials.com/redirect.php?email=rivet@projects.hepforge.org"> </body> </html>