Why a Regular Sleep Schedule Benefits Your Health

The proven health benefits of a consistent sleep routine go far beyond simply feeling rested. Getting enough quality sleep has been shown to improve your concentration, memory, mood and energy levels, as well as helping with weight control, immunity and even increasing your life span.
But it can be difficult to fit in enough sleep between work, family and the rest of life. The good news is that your body has natural systems in place to ensure you get a good night’s sleep. Working with your own body’s rhythms can be key to developing a good sleep routine and enjoying the benefits.
The Biology of Sleep
The two main phases of sleep are rapid-eye-movement (REM) sleep and non-rapid-eye-movement (NREM) sleep.
REM sleep is also known as “active sleep” and it’s thought to be the phase where the majority of dreams happen. It’s biologically more similar to our natural waking state.
NREM sleep consists of the deeper phases of sleep where your brain waves slow down and there is less evidence of dreaming. Many of the body’s repair functions take place during these deeper cycles.
You alternate between REM and NREM sleep in regular cycles throughout the night. Most slow-wave NREM sleep occurs in the first part of the night and REM cycles tend to become longer as the night goes on and closer to the time you wake up.
Where Sleep Gets Off Track

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Our REM and NREM cycles are largely regulated by our internal biological clock, also known as our circadian rhythm. This internal clock typically works on a 24-hour cycle. It oversees our sleeping and waking times as well as the biological functions that happen during sleep.
This is where the importance of a regular sleep schedule comes in. Circadian rhythms function best when you have a routine. If you have an irregular sleep pattern, such as sleeping in on weekends, it throws out your natural circadian rhythms.
Many health risks have been linked to irregular sleep patterns. For instance, the Journal of Clinical Endocrinology & Metabolism published a study that looked at 447 adults who worked outside their homes. They found that the participants who had a greater change between their sleep schedules on working and non-working days were more likely to have poor cholesterol levels, larger waist circumference, higher body mass index and greater insulin resistance compared to those with more regular sleep routines.
A Better Way to Sleep
When you establish a regular sleep pattern, it allows your circadian rhythm to operate at its peak.
An important function of your circadian clock is to ensure hormones like cortisol and adrenaline are released about an hour before you need to wake up. This gently prepares your body for wakefulness and you’ll naturally be ready when the alarm clock goes off. Some people who are well-established in a routine can even wake up consistently on time without an alarm clock.
Your body will also naturally move into a REM state before waking up. If your circadian rhythm is thrown off due to irregular sleep times, your alarm could ring in the middle of a deep NREM sleep phase. This has been shown to lead to greater grogginess that can last throughout the day.
This is also why hitting the snooze button on your alarm is not recommended. The short bursts of sleep you have in between the alarms will typically stay in REM sleep. These are not as restful as deep NREM sleep. They also disrupt your overall circadian rhythm and confuse your body further.
The healthiest option is to set a sleeping schedule and stick to it as best you can. This will ensure you get enough sleep and that it’s good quality.
Find a Pattern that Works for You
Each of our biological clocks are unique. There is no universal schedule that fits everyone.
In general, people tend to have three main types of sleep cycles.
Monophasic. This is the sleep cycle that we most often hear about. It’s when you sleep for one, continuous block of sleep. It’s recommended to get 7 to 9 hours of sleep per sleep period.
Biphasic. Some suggest this is closer to our natural sleep pattern. It’s when a person sleeps for two approximately 4-hour blocks of time separated by an hour or more of wakefulness. A total of 7 to 9 hours of sleep is still recommended, but there can be some flexibility around when you schedule your shorter blocks of sleep.
Polyphasic. This is a more modern approach to sleep cycles, where sleep periods are broken up into shorter naps throughout the night and day. For instance, the inventor and philosopher Buckminster Fuller experimented with polyphasic sleep in the mid-1900s. He took 30 minute naps every six hours, for a total of 2 hours of sleep per day.
This is not recommended for everyone, but it’s viewed by some as a way to reduce the amount you sleep and increase your productive waking hours. The Polyphasic Society has more information about different types of sleep cycles on their website.
Try experimenting with your sleep cycles and see which style suits you best. Once you’ve chosen a schedule, the most important factor is to stay consistent. The regularity of your sleep routine is what will help your biological clock function at its peak.
Have you figured out a sleep pattern that works well for you? Please share any of your thoughts and findings in the comments!

Warning Signs for Cardiac Arrest That Most People Ignore

Do you know the warning signs of sudden cardiac arrest? Recognizing the symptoms, and knowing what to do about them, could save your life…or the life of someone close to you.
In the United States, about 350,000 people die every year from sudden cardiac arrest. Sudden cardiac arrest is when your heart malfunctions and stops beating. Although it happens suddenly, you might have symptoms for up to a month before it happens. Unfortunately, most people don’t take those symptoms seriously enough, according to a new study published in the Annals of Inernal Medicine.
The researchers studied cardiac patients and interviewed first responders and family members. They found that 51 percent had actually experienced warning symptoms, mainly chest pain. Of the 839 patients studied, some of the most common symptoms included:

• intermittent chest pain (angina) and pressure
• shortness of breath
• palpitations
• ongoing influenza-like symptoms such as nausea and abdominal and back pain

Ninety-three percent of those who had symptoms at some point experienced them again in the 24 hours before the cardiac arrest. But here’s the thing: only 19 percent of them sought emergency care for those symptoms. In that group, the survival rate was 32 percent. The survival rate for those who didn’t seek treatment for symptoms was only six percent.
Heart attack or cardiac arrest: What’s the difference?
As the American Heart Association explains it, a heart attack is a circulation problem, while sudden cardiac arrest is an electrical problem.
A heart attack is when blood flow to the heart is blocked. Most of the time, your heart doesn’t stop beating during a heart attack. Heart attack can increase your chances of cardiac arrest.

MY EYEZ HAVE SEEN!!! SEE What An Italian Minister Wore To A Public Event [PHOTO]

MY EYEZ HAVE SEEN!!! SEE What An Italian Minister Wore To A Public Event [PHOTO]

This is a typical case of  Lead them all into Temptation... And spare none to a hard-on....Lolz. Spare me my sarcasm...
This is what An Italian Minister Wore To A Public Event...Some women don’t even know the difference between dressing for a corporate event and dressing to a party anymore. Sadly, this lady showing her pant in public is a Minister. Her name is Maria Elena Boschi, one of the new Italian Minister……

Fashola Explains Why Electricity Tariff Must Increase

Powerline

Minister of Power, Works and Housing Mr. Babatunde Fashola, has said that in no distant time, there will be an increase in the in electricity tariff following the Ministry of Petroleum’s interest to build certain critical pipelines across the country.
He noted that these pipelines will transport gas to the power plants that will add another 2,000 megawatts to the national grid within 12-15 months.
The former Governor of Lagos State explained that the tariff will cover cost of transformers, transportation, gas purchase, among others.
Fashola said, “By far the most complex challenge is the problem of tariff. It is complex because it is more in the hands of citizens than in the hands of Government.
“The role of Government is to set the tariff and in doing so, Government has committed to what is called a Multi-Year Tariff Order. This was done in order to attract investors to the market; otherwise we will not have achieved the privatization if the price of the product is not attractive to the investors.

Rouhani Calls Buhari On Phone Over Army, Shiite Clash

Following last Saturday’s deadly clash between the Nigerian Army and members of the Shiite Islamic sect, in Zaria, Kaduna State, Iranian President, Hassan Rouhani has called President Muhammadu Buhari, on phone, over the clash which led to the death of hundreds of Shiite members.

The IRNA agency yesterday, quoted Rouhani as telling President Muhammadu Buhari to ensure that “minor disputes must not be allowed to turn into deep differences”.

He reportedly asked about the welfare of the injured victims, especially Ibrahim Zakzaky, leader of the sect, while advising Buhari to issue strict orders that could forestall further attacks.

Rouhani was quoted as emphasising the importance of unity among Muslims.

“Under such conditions that terrorism is a serious threat against many Muslim countries’ security the Muslims need to unite and not permit trivial differences of opinionto lead to acute disputes, since safeguarding the Muslims’ lives is our major and public responsibility,” he reportedly said.

“The Islamic world is more than ever before in need to peace and peaceful resolving of its existing problems “We

expect the Nigerian government to relieve the entire bereaved families and injured victims of that disaster and to issue strict orders to prevent the occurrence of any further unrests.

“A group is after sowing the seeds of discord among Muslim in Islamic countries and therefore it is our duty to preserve Islam’s prestige and the Muslims unity alertly and consciously.”

Rouhani also announced Iran’s readiness to dispatch any special assistance, such as medical and rescue and reliefteams to assist the disaster’s victims.

On his part, Buhari reportedly appreciated the effort of his Iranian counterpart, emphasizing that he realises his responsibility in safeguarding the lives of Nigerian

Muslims.

“The Nigerian government is also determined to pursue the precise causes of the occurrence of that incidence and will definitely react to it accordingly,” he was quoted as saying.

“We will also do our best to restore security in our country and will act against those who have disturbed it.”

Trailer Crashes Into Alapere Police Station

December 16th, 2015 Adeyemi Olalemi News, Within Nigerian Borders 0 comments

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Trailer Crashes Into Alapere Police Station

Tragedy was averted Wednesday morning at Alapere bus stop along Oworonshoki- Third mainland expressway after a trailer lost brake and crashed into Alapere police station situated behind the bus stop at exactly 7:00am.
According to our correspondent who was at the scene, the trailer was coming from Oworonshoki axis but while approaching Alapere bus stop, the brake failed, forcing the driver to maneuver the trailer.
The driver swerved towards the Alapere junction just before the bus stop, apparently to avoid hitting passengers who were waiting at the bus stop. The trailer eventually rammed into Alapere Police station fence.
READ ALSO: Tanker Hits Family, With 2-month Old Baby In A Near-fatal Accident On Lagos–Ibadan Expressway
The trailer which was carrying heavy sheet metals was stopped when one of its tyres entered the gutter beside the fence. The trailer stopped about 2 metres away from the Police building.
The near-fatal accident almost claimed the life of a newspaper vendor identified as Mrs Omoh who sells her dailies at the junction. She narrowly escaped the crash.
Passers-by were all full of thanksgiving considering the time of the crash and the number of people the trailer would have hit if the driver hadn’t swerved.
Speaking with Greennews.ng, a passer-by, Mr. Tunde said, “we really thank God that no life was lost, this is a great testimony, accident like this would have killed many people especially during rush hours like this, when everyone is going to work”.
More pictures below:

Pro-Biafra Supporters Protest In Lagos, To Shutdown Market Tomorrow

Pro-Biafra supporters in Lagos believed to be members of Indigenous People of Biafra, IPOB, have staged a peaceful protest in the state, along Alaba-Ojo road. They are demanding the release of their leader, Nnamdi Kanu, who was earlier today (Wednesday) discharged by an Abuja magistrate court but not acquitted.
The protesters, majority of who are traders in the Alaba market urged the Federal government to release Kanu unconditionally.
The Pro-Biafra protest in Lagos which is the first, is in defiance to the All Progressive Congress, APC, warning to IPOB members to steer clear of the state in their planned protest.
The APC in a statement by its Lagos State Publicity Secretary, Mr. Joe Igbokwe had said considering the heightened security challenges the state is facing, it will be foolhardy for any group to hide under the guise of protest to compromise the security of the state and be allowed such privilege.
Greennews.ng learnt that IPOB members will continue its Lagos Rally/Protest tomorrow, Thursday 17th December, 2015.
Meanwhile, Greennews.ng learnt from an informed source that the protest planned for tomorrow is expected to be massive, revealing that the predominantly Igbo Alaba market might be closed down.

Dokpesi Finally Regains Freedom After Three Nights In Prison, Attends Carol Service

The Chairman, Daar Communications Plc, Chief Raymond Dokpesi, finally left detention on Wednesday after spending three days in Kuje prison in Abuja, where a Federal High Court in Abuja remanded him pending when he would meet the N400m bail conditions. Dokpesi was released after fulfilling the bail conditions imposed by Justice Gabriel Kolawole of the FHC, Abuja. The text sent by his lawyer reads: “High Chief Raymond Aleogho Dokpesi released from Kuje Prisons to his counsel, Chief Mike Ozekhome (SAN), his son, Raymond (Jnr); his wife, Tosin, after fulfilling the bail conditions imposed by Justice Gabriel Kolawole of the Federal High Court, Abuja, who granted bail on Monday, December 14 upon an application filed and argued by his counsel, Chief Mike Ozekhome (SAN).”
It will be recalled that the Economic and Financial Crimes Commission had on December 11 arraigned Dokpesi along with his firm, Daar Investment and Holdings Ltd, on six counts of money laundering and procurement fraud involving about N2.1bn which he allegedly received from the office of the National Security Adviser for the Peoples Democratic Party’s presidential media campaigns.
On Monday, Justice Gabriel Kolawole in his ruling on an application by defence lawyers, Chiefs Ifedayo Adedipe (SAN) and Mike Ozekhome (SAN), granted Dokpesi bail in the sum of N200m with the sureties in like sum. He also ordered that Dokpesi be remanded in Kuje prison pending when he would fulfil the bail conditions.
The judge had also ruled that one of the two sureties who must be an entrepreneur, must submit his or her title deed of a property worth N200m in any part of Nigeria and produce three years tax clearance for preceding years up till 2015. upon an application filed and argued by his counsel, Chief Mike Ozekhome (SAN).”

Court Orders Unconditional Release Of Nnamdi Kanu

A Federal High Court in Abuja on Thursday ordered an unconditional release of pro-Biafra leader and Director of Radio Biafra, Mr. Nnamdi Kanu,‎ from the custody of the Department of State Service.
Justice Adeniyi Ademola in a ruling on Kanu’s bail application held that his prolonged deten‎tion for about two months without any pending charges against him violates the provisions of section 35(4) of the Constitution.

The judge also set aside an order granted the DSS on November 10, 2015 permitting the DSS to keep Kanu in its custody for 90 days.
Earlier on Wednesday, a Magistrate’s Court in Wuse Zone 2, Abuja, struck out the charges instituted against a Kanu on the request by federal government.
The federal government withdrew the case from the magistrate court to enable it file fresh charges of terrorism and financing terrorism against him.

Some Fact Abt Shitte Muslim Sect

If you are interested to know more about the Shitte Muslim sect, you need to read this article written by Dr Abdussamad Umar Jibia and it was addressed to President Buhari when he was the President-elect
One thing I have learned this night is that we have two Major Muslims sects in Nigeria. Sunnis and Shitte. We have the smaller sects but these two dominate the Muslim population in the land
So read and learn for yourself about the Shitte sect who are currently trending in the news:
Hear the Doctor as he speaks:
However, my reason for writing you this letter is not Boko Haram. It is something worse than Boko Haram. Yes worse. It is a sect more dreadful than Boko Haram that has established itself in all strata of Muslim Ummah in Nigeria. They are in the civil service. They are in business. Their members have deliberately come close to several unsuspecting politicians of note. It is Shia.
As a Muslim, you don’t need someone to tell you about Shia. But for the benefit of those who do not know, I would say the little they need to know. Shia is about the oldest sect in Islam. After the death of Muhammad (peace be upon him) who was both a messenger of Allah and a political leader, the Islamic faith continued to grow under the rightly guided Caliphs. It was during this period that the present day Syria, Iran, Iraq, Egypt and Palestine came under the control of Islam.
However, the Jews who were expelled from the city of Madina by the Holy prophet because of their treachery and were watching these developments with agony decided to react by sponsoring some of them to pronounce Islam in order to have the license to cause confusion among Muslims. It was these ‘converts’ under the leadership of one Abdullah bn Saba that succeeded in sponsoring the rebellion against the third Caliph, Othman. They first articulated his shortcomings, amplified and disseminated them around the Caliphate. Thereafter they called for his resignation; when he refused to resign they killed him. The Muslim Ummah chose Ali, a cousin of the Holy Prophet to lead them after Othman, but these very people, who now called themselves Shiat Ali (the sect of Ali) frustrated his efforts to track and punish the killers of Othman. They now made Shia a symbol of love for Ali and other relations of the prophet and hatred for the other caliphs and the rest of the prophet’s companions whom they claimed betrayed the trust of the prophet.
Shia was embraced by Persians because they saw it as an opportunity to distort a religion that destroyed their kingdom and culture. After the Iranian revolution which was led by Shiite scholars, the government of Iran set an agenda to spread Shia to other countries. In Nigeria, this task was to be carried out by one Ibrahim Yakub Elzakzaky. The man Elzakzaky devised several strategies to achieve his mission. First, he banked on the gullibility of some Muslim youth who could easily be misled by slogans like ‘Islamic revolution’, ‘establishment of Islamic state’, ‘total change’, etc. His group, who initially tagged themselves as Muslim brothers (meaning, of course, that other Muslims are not their brothers) organized lectures and several demonstrations in their first phase. In those days in the 1980s he told everyone that he was not a Shiite, his group was not out to promote Shia and that what they wanted was Islam and nothing else. The other methods used by Elzakzaky to introduce Shia to his followers were the same methods that Shiites have used over their long history. One of them is women. Shiites legalize temporary marriage. In Shia it is possible to marry a woman for two hours. Many people find it difficult to understand why young men and women who are supposed to be in school would trek from cities like Kano, Gusau and Katsina to Zaria, spending nights along the way in order to listen to Elzakzaky. This is the secret. It is an open one because the Shiites do not deny they do it. What they may deny is wife swapping, which many people accuse them of doing.
There is plenty more on Shiites and their doctrine. What, however, would be of major concern to your Government is their notoriety in dealing with Government and fellow Nigerians. Way back in the 1990s, the Shiites constituted a major threat to the public in Kaduna state. For a period, any Islamic preacher who dared to criticize Ibrahim Elzakzaky or Ayatullahi Khomaini in his preaching was attacked and beaten in his house in the presence of his wife and children. Infuriated by their actions, the Government of Col. Hameed Ali staged a clampdown on them and most of their leaders were arrested and prosecuted. This made them to change their strategy for a while.
The main activities of Shiites are demonstrations which they organize on specific occasions like the Quds and Ashura days. During these demonstrations, they block main roads in cities across the North and intimidate the public including the Police whose permission they do not seek. Last year, this type of event led to a clash between the Army and the sect members leading to the death of several people including three children of Mallam Ibrahim Elzakzaky. In addition, these heretics organize an annual pilgrimage to Zaria for which they trek in large groups from certain points to go and meet their leader. In the process of this long trek, they block major highways and create a lot of havoc for travelers. This is watched by the security agents and nothing is done to stop it.
Like the Boko Haram of Muhammadu Yusuf, the Shiites have no regard for any rule, no matter how harmless it is. For example, after a series of bombings in Kano metropolis, the Government of Kano state banned riding motorcycles after six o clock in the evening and carrying passengers on same. The public complied and defaulters were openly arrested and punished. The only group of people that did not comply were the Shiites. Even when the implementation of the ban was at its peak they rode motorcycles in the night on major roads in Kano sometimes carrying more than one passenger and none of them would be arrested. A friend of mine once stopped and asked the Police why they were not arresting Shiites. The answer was, ‘Ai su yan kungiya ne’, meaning ‘they are members of a group’. The Police was obviously afraid of triggering another crisis, but at the same time giving the impression that some people are above the law.
The Shiites are well connected. Since most of their leaders including Mallam Ibrahim Elzakzaky himself are graduates, it has been easy to fix themselves in all sectors of the economy. Although they publicly condemn the Nigerian political system and do not participate in partisan politics, the group may have been enjoying the support of certain politicians. For example, a former civilian governor of one of the Northern states patronized a Civil Engineering firm controlled by professionals belonging to this group. The group activities were allegedly sponsored by proceeds of the many contracts he awarded to them in addition to whatever little might come from Iran and other wealthy members. Ordinarily there is nothing wrong in that since they are also Nigerians, but the fact that some of those professionals involved were dismissed from public service for alleged breach of peace raised doubts about the action of that governor.
Mallam Ibrahim Elzakzaky lives in affluence even when most of his followers live in abject poverty. Added to these is the large number of guards that accompany him wherever he is going. These guards who are mainly unemployed youth also man illegal checkpoints on roads leading to his house in the Gyallesu quarters of Zaria. In addition to open display of weapons, these guards subject people living in the area, their families and visitors to constant harassments. Even after registering series of complaints to the police and Zaria emirate, nothing has been done to come to the rescue of these innocent Nigerians. Only last week, there was a widely reported clash between Shiite guards and residents of Gyallesu that claimed a number of lives. Yet, there was no response from the Government.
My advice for your Excellency is this. If your promise to tackle insecurity is to be a reality you must cut Shiites down to size. To do that effectively you have to look around you and make sure that no member of this group occupies an important position in your Government. It would be a monumental scandal if Nigerians come to realize that a member of such a lawless group is very close to you and/or holding a key position in your Government. This is regardless of the intellectual prowess of the person. One would then wonder what would be the reaction of your Government when there is a clash between security forces and members of this group. The millions of Nigerians that voted for you do not include Shiites. Nigerian Shiites do not vote unless they engage in taqiyya which is a kind of hypocrisy allowed in their religion whereby a person can pretend to be what he/she is not and act accordingly in order to achieve a goal. Secondly, no member of the public including politicians, traditional or religious leaders must be allowed to use his followers to harass the public. If Mallam Ibrahim Elzakzaky or any other leader wants additional security for himself he should be allowed to employ trained private guards who would not harass his neighbours. Finally, there should be no double standard in dealing with different groups.
I wish I had a direct access to you to give you this advice without making it public. Although I know a few people around you, I am not quite sure that a message sent through them would get to you at this time. And since office-seeking Nigerians have been sending in their CVs, any document dropped in your office, no matter its contents is very likely going to be treated as another CV in disguise.
I wish you Allah’s guidance.
Dr. Abdussamad Umar Jibia
Associate Professor and Head
Department of Mechatronics Engineering
Bayero University Kano

Iran Warns Nigeria Against Military Attack On Shiite Islamic Sect

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The Iranian government has warned the Federal Government against taking ‘hasty’ actions against members of the Shiite Islamic group.
The country’s Foreign Minister, Mohammad Javad Zarif, expressed regret over the events happening in Nigeria, calling on Abuja to take measures to keep the Muslims safe.
The Shiite Islamic group and the Nigerian Military Saturday clashed in Zaria over alleged attempt by the members of the group to obstruct passage of Chief Of Army Staff, Lt. General Tukur Buratai who was in Kaduna on official duty.
Reacting to the conflict which left more than 10 members of the sect dead, Zarif spoke with Nigeria’s Foreign Minister, Gregory Onyeama via the telephone, expressing concern over the sad events in Nigeria. He noted that there have been cordial ties between Tehran and Abuja.
Nigerian government is expected to take serious and emergency measure to avoid aggression and bring tranquility to that country, Zarif told Onyeama.
Also, Iranian Foreign Ministry Spokesman, Hossein Jaber Ansari, expressed deep regret over the bloody conflicts in the past two days in Nigeria and called for solidarity and avoiding hasty and unconstructive measures in Nigeria to fight terrorism.
Jaber Ansari said that it is a source of sorrow that the conflicts in Zaria on Saturday and Sunday resulted in death and injury a large number of Muslims and worshippers of the Zaria city.
“Nigeria as an important member-state of the Organisation of Islamic Cooperation (OIC) is now facing the problems emanating from extremism and Takfiri terrorism and we hope that under such conditions maintaining tranquility and national solidarity to fight terrorism to be prioritised and hasty and unconstructive measures to be avoided,” he added.
Nigerian foreign minister also hoped peace would be restored to the region and conflicts will be avoided.