Showing posts with label nightmares. Show all posts
Showing posts with label nightmares. Show all posts

26 October 2016

SPOTLIGHT: Dreams & Nightmares


The psychological study of dreams and nightmares inspired the birth of modern sleep medicine in the mid-20th century.

 This week, we spotlight some fascinating links to articles about dreams and nightmares that include: 
  • The impact of cannabis on dreams
  • Tips for getting kids back to sleep after bad dreams
  • Why dreams shouldn't be concerning
  • Reasons why we dreams
  • Dream and nightmare interpretations
  • Lucid dreaming
  • Wearables that might enhance dreaming
  • Nightmares and suicide
  • Using dream journals
To read this week's curation:

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05 August 2016

WHAT'S HAPPENING: SLEEP AND THE 4 Ms: Mind, Mental Health, Mood, and Memory

Check out this latest curation of news stories appearing since July 15 which focus on Sleep and the 4 Ms: Mind, Mental Health, Mood, and Memory. Topics discussed in this latest curation include:

  • Poor decision making, judgment, and vigilance as they relate to sleep deprivation
  • Sleep deprivation and politics
  • PTSD and sleep disorders
  • Nightmares in people with other sleep disorders
  • How childhood or long-past trauma can continue to impact sleep
  • The link between TBI and poor sleep
  • Bipolar disorders and circadian rhythms
  • Cancer, poor sleep, and mood disorders
  • Sleep's impact on the mental health of children, adolescents, and seniors
  • How to sleep when the sky is falling
  • Seasonal affective disorder... in the summer?
  • Using sleep apps to help conquer depression and anxiety
  • The research gap between sleep and emotions
  • Sleep's impact on memory formation in the mentally ill
  • Memory consolidation during sleep
  • Using electronic nerve stimulation during sleep to assist in memory
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11 November 2015

On Veteran's Day, SleepyHeadCENTRAL wishes only sweet dreams for the many returned home with PTSD


PTSD IS A VERY REAL PROBLEM AND WE OWE IT TO OUR VETS 
TO FIND REAL SOLUTIONS FOR DIAGNOSING AND TREATING IT

  • Sleep disturbances (e.g. insomnia, daytime sleepiness, vivid nightmares) are hallmark features of PTSD (source: International Review of Psychiatry)
  • Nearly 70 percent of veterans who self-report PTSD symptoms have been found to also be at high risk for sleep apnea in a recent study conducted by the San Diego VA.
  • From The Atlantic: "Soldiers returning home from duty often experience vivid dreams, night sweats, and other symptoms commonly classified as PTSD, but some argue that a newly named condition—trauma-associated sleep disorder—may be more accurate."
  • A RAND Corporation study has shown that helping service members to improve their sleep health post-deployment could help reduce depression, post-traumatic stress disorder (PTSD) and other health problems.
  • New efforts are being made all the time to help clinicians diagnose and treat PTSD and its related sleep problems, including this app from John Hopkins and this recent invention (still in Kickstarter phase) from the son of a veteran.
  • The United States Department of Veteran Affairs offers a great resource, MyHealtheVet, where veterans can learn more about their PTSD-related sleep problems and seek solutions; the site includes links in both English and Spanish.
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24 September 2015

Today's #Sleeptember feature --- The late Oliver Sacks on sleep paralysis and nightmares

#SLEEPTEMBER


The widely regarded neurologist, Dr. Oliver Sacks, recently passed away. Sacks leaves behind him a rich legacy in early neuroscience studies and exploration. This wonderful storyteller and researcher speaks eloquently about our early human understanding of nightmares and sleep paralysis in this brief video from 2013.







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06 September 2015

Today's #Sleeptember FACT --- Cancer and its treatments can cause enduring sleep problems

#SLEEPTEMBER

If you or a loved one has cancer, you probably already know this first hand: Cancer can lead to all sorts of problems with sleep.

The cancer itself can wreak havoc on the body in such a way that it either leads to extreme daytime somnolence and fatigue, nightmare syndrome or the curse of insomnia. Anxiety about cancer can lead to poor sleep. The pain that cancer causes can also make sleeping nearly impossible due to comfort issues. Add to the mix a variety of cancer treatments (and their delivery systems) as additional challenges to achieving quality sleep while fighting to overcome cancer. Good sleep helps the body heal, but it's just so hard to get good sleep as a cancer patient.

 According to the National Institutes of Health National Cancer Institute,
Sleep disorders are more common in people with cancer... as many as half of patients with cancer have problems sleeping.
Their website offers a wealth information about the relationship between sleep and cancer at their website. They discuss the impact of hospital stays, tumors, stress, drugs and other conditions on both cancer and sleep quality. They also discuss sleep health assessments and solutions for sleep problems that could offer many cancer patients relief and even aid in their healing.
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07 August 2015

This week in Sleep News, July 31 - Aug 6


 SPECIAL  || BACK TO SCHOOL LINKS

SleepyHeadCENTRAL proudly supports the Start School Later movement, which has shown strong evidence that later school start times for our kids results in smarter, healthier, more well-adjusted kids. 
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 TOP TEN  || Sleep news picks this week -- newest to oldest

1. AUG 6 || ALABAMA.com
Alabama mother fights for 'drowsy driving law'
EDITORIAL COMMENT: Please see the comments to understand why we actually NEED this kind of legislation. Drowsy driving is a major public safety hazard in the US, yet American citizens do not have the slightest clue how bad the problem is or that it's even a problem. -- The Curator, SHC
Public Health & Safety

2.  AUG 6 || AMERICAN ACADEMY OF SLEEP MEDICINE
ResMed provides updated contraindication for ASV therapy - Link to the updates here
Special Bulletin

3. AUG 6 || MEDICAL NEWS TODAY
'Start high and go low' dosing strategy advised for chronic insomnia
Drugs

4. AUG 5 || TREEHUGGER
How to use screens at night without ruining your sleep
Technology

5. AUG 4 || THE EXPRESS
Hospital consultant accidentally killed himself by using anaesthetic to help him sleep
Public Health & Safety

6. AUG 4 || MACHINE DESIGN
Breathing Device for Premature Infants Targets Needy Countries
Technology

 7. AUG 4 || PRAVDA 
Drugs

 8. AUG 4 || THE PRESS ENTERPRISE
MORENO VALLEY: Fatal crash leads to family's plea: Young drivers, stay safe (drowsy driving)
Public Health & Safety

9. AUG 3 || REUTERS
Texas man ran $114 mln Ponzi scheme linked to drowsy driving -- SEC
Public Health & Safety

10.  JULY 31 || THE WASHINGTON POST
Companies wake up to cost of employee sleep deprivation on the job: The average worker loses 11 days of productivity each year due to insomnia
Business & Workplace

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 WORLD  || International sleep news

JULY 31 || PLYMOUTH HERALD [UK]
Friends say Plymouth Apprentice star Stuart Baggs, 27, 'worked himself to death' (Insomnia)

JULY 31 || THE STAR ONLINE [MALAYSIA]
Gun stolen while cop naps

AUG 1 || UNIVERSITY OF WESTERN SYDNEY [AUSTRALIA]
Need a power nap? Sleep pods are now in the Library

AUG 3 || THE LOCAL [GERMANY]
Man promises to stop coffin naps in public

 AUG 6 || THE HAMILTON SPECTATOR [CANADA]
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 NATIONAL  || Sleep news across the U.S.

AUG 3 || POUGHKEEPSIE JOURNAL [NY]
Snoozing through ‘sleep study’ can shed light on disorder

 AUG 5 || HAWAII NEWS NOW [HI]
How Do You Get Your Keiki Back on A Sleep Schedule? Doctor Offers Tips

AUG 5 || HOUSTON FORWARD TIMES [TX]
Working Through The Stress of Sleep Disorders

AUG 5 || NEW PITTSBURGH COURIER [PA]
Insomnia and heart disease risk

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 PUBLIC HEALTH & SAFETY  || Community health: epidemiology, transportation, industry, education

 JULY 31 || HOMETOWN LIFE
Stay alert behind the wheel this vacation season

 AUG 3 || YALE SCHOOL OF PUBLIC HEALTH
Food Insecurity Linked to Poor Sleep Patterns, Study Finds

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 BUSINESS & WORKPLACE  || Workplace safety, corporate news, the business of sleep

AUG 3 || BUSINESS INSIDER TRAVEL
See the secret airplane bedrooms where flight attendants sleep on long-haul flights

AUG 6 || FORBES
How The Sleep Industry Is Making Billions From Our Sleepless Nights: "The main driver of the growth, according to the report, is the one you’re holding in your hand."

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 THE SCIENCE OF SLEEP  || Scientific research and basic sleep health resources

AUG 3 || VAN WINKLE'S
Rethinking Our Rest: The Science Behind Polyphasic Sleeping

AUG 4 || BIOSCIENCE TECHNOLOGY 
Changing Clocks & Changing Seasons: Scientists Find Role for Neuronal Plasticity

AUG 4 || SLEEP REVIEW
GABA May Act as Chemical “Brake” Preventing Histamine Wakefulness from Being Too Intense

 TECHNOLOGY  || Devices and tools for diagnosing and treating sleep health issues
 DRUGS & THERAPIES  || Pharmacology, therapeutics, alternative medicine

AUG 3 || HUFFINGTON POST
Ask JJ: Sleep Supplements
Drugs

 AUG 4 || PHILADELPHIA BUSINESS JOURNAL
New CEO for Montco firm taking on sleep apnea: A Montgomery County biopharmaceutical company working on a pill to treat sleep apnea has a new chief executive
Drugs

AUG 5 || WAAYTV.com
Yoga experts say they have the secret to better sleep in six minutes
Alternative Therapies

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 CULTURE & MEDIA  || Cultural and social expressions and discussions about sleep

AUG 1 || DAILY MAIL
'I'm 46 but it's more like 64': Jason Bateman loves nothing more than sleeping... and blames snooziness on his toddler daughter
Celebrities

AUG 4 || THE TELEGRAPH
Instagram jet-setters at risk of ill-health and relationship breakdown: Jet-setting may seem glamorous but it can lead to loneliness, isolation and a string of health problems
Culture

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 LIFESTYLE & HYGIENE  || Helps for patients and clues for sleep self-improvement

JULY 31 || MINN POST
The importance of sleep: It's not just how much, but when

AUG 1 || SC TIMES
Take steps to reduce noise, light for better sleep

 FAMILY  || Sleep health through the lifespan: pediatrics, womens health, family health, eldercare

JULY 31 || THE 402 (411)
Sleep training teaches self-coping skills
Pediatrics

JULY 31 || NORTH JERSEY
Keep electronics out of kids' bedrooms for healthy sleep
Pediatrics

AUG 1 || SC TIMES
Your sleep habits change as you age
Seniors

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 MEDIA  || Sleep health education and issues captured in audio, video and print

AUG 3 || FOX 19 NOW
Cincinnati officer appears to sleep in cruiser
Video

AUG 4 || PRWEB.com
Terry Cralle, RN, and W. David Brown, PhD, Explore Sleep Health and Wellness in New Picture Book for Children
Books

AUG 5 || HUBSPOT
The Science of Sleep: What Happens During the 5 Stages of Your Sleep Cycle
Infographic

 AUG 5 || KALW
Your Call: What are the public health implications of insufficient sleep?
Audio

AUG 5 || MY EAST TEX
Small portable device helps those with sleep apnea
Video
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 FIRST PERSON  || Individual accounts of living with sleep disorders

JULY 31 || THE GLOBE AND MAIL
No screens before bedtime? Not in my house
Lifestyle & Hygiene

AUG 3 || ATTN
Why I Am No Longer Terrified of Sleep Paralysis
The Science of Sleep

 AUG 4 || HYPERSOMNIA FOUNDATION
The Science of Sleep

Technology

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 DREAM LIFE  || The art and science of dreaming

JULY 31 || MEDICAL NEWS TODAY 
How do we dream? What are nightmares?
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Have a sleep-related news tip? Share it here!


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11 May 2015

WOMEN & SLEEP || Adventures in Sleep for the Pregnant Woman, Part One: The First Trimester

See Also:
Adventures in Sleep
for the Pregnant Woman, Part Two:
The SecondTrimester
---
Adventures in Sleep
for the Pregnant Woman, Part Three:
The ThirdTrimester
---
Adventures in Sleep
for the Pregnant Woman,
Postpartum Edition
The first trimester may be smooth sailing for you or it may lead to all kinds of surprises. Knowing what to expect can help to offset the worst things that could happen to your sleep. Now is the time to get into the practice of listening to signals from your body: if you're tired, sleep. If you're hungry, eat. If you feel overwhelmed, slow down. Learn your cues now; this is a skill you will need from here on out, not only for helping yourself but also in your role as a future mother.

The main problems women have with sleep during their first trimester fall into the following categories:

 1. Insomnia or daytime sleepiness, or both
2. Swelling and excess bodily fluids
3. "Morning sickness"
4. Nightmares
5. Changes in appetite

 Let's take a closer look.
Sleep problems (insomnia or daytime sleepiness) can be blamed mostly on surging hormones (namely, progesterone). This is because your body is in constant chemical flux while it adjusts to the ongoing changes taking place not only in your womb, but in your brain, your blood, nearly every other organ. 

 If you can't sleep at night, check in with yourself to make sure it's not due to any stress or anxiety brought about by the uncertainties of pregnancy and future motherhood; these will also interfere with your ability to sleep well.
Solution? Progesterone levels can lead to daytime drowsiness and nighttime restlessness; it's just part of the territory.

 Take naps when you can. If you are working while pregnant, ask for a private space to nap during the day; many offices are now more open to cat naps as a way to refresh employees, leaving them more productive. 

 Also, don't let insomnia stress you out, and if you find you are worried about your pregnancy and the future, find someone to talk to about it. 

 Learn new ways to relax at bedtime and practice simply resting if you can't sleep so that your body still gets a physical reprieve. Being flexible is key.
Extra body fluids means you have more blood in your body as well as more fluids collecting (you'll notice this mostly in your feet or your breasts). The extra body fluids may mean you need to use the bathroom more often at night and find it hard to get in a comfortable position due to the discomfort of swelling. Breasts may feel tender. If you sleep on your stomach, any swelling there could make it hard to achieve a comfortable position for sleeping. 

 You may also find it harder to breathe at night; this is because your nasal passages may also be swollen, or you may be collecting the day's swelling in your neck tissues, leading to potential airway blockage as you sleep.
Solution? If you have extreme swelling, mention it to your healthcare professional. Edema can signal potential problems that should be addressed right away. 

 If it's just an annoyance, but does not alarm you, then keep drinking your water as a way to flush out your system. Becoming dehydrated will just make you more fatigued. Your body is built to collect some extra fluid during pregnancy so that it can help build the amniotic sac. If that means you need to use the restroom more often at night, then it's something you'll need to adjust to (cutting back at night can help, if need be). 

 Also, learning how to sleep on your side can help with multiple comfort issues: left-side sleeping offers some relief from reflux and both partial and complete obstructions of the airway (apnea); it also improves blood flow between your body and your womb and better assists your system in voiding wastes. 

 When you lay down at night to sleep, fluids that have collected in your feet will redistribute across all of your tissues (gravity) and that could mean you may be experiencing apneas at night. 
If your bed partner tells you they have noticed you gasping for sleep or snoring when you weren't snoring before, speak with your doctor about getting a sleep study to rule out (or rule in) sleep apnea as the culprit behind your sleep problems. 

Nausea and vomiting, incorrectly dubbed "morning sickness," can happen at any time and doesn't wait until morning to present itself. You may find yourself feeling sick at 2pm or 2am as well as 7am.  

 While there's no specific reason behind these side effects of pregnancy, they are usually the result of your swiftly changing body chemistry, matched with heightened sensitivity to odors and taste. Your digestive system is also making changes and the result may lead to feeling sick to one's stomach.

 When nocturnal queasiness strikes, it can cut significantly into quality sleep time. If it is an ongoing problem and you are sick and vomiting around the clock, contact your doctor immediately.

 Solution? Mild carbohydrate snacks like crackers, kept on your nightstand, can take the edge off nausea. 

 So can avoiding high-fat acidic foods before bedtime, which can lead to reflux and gastrointestinal issues. 

 Acupressure wrist devices (used for seasickness), when worn to bed, may help. 

 Ginger tea at bedtime is helpful for some, but make sure it is only ginger (other herbs can be dangerous to take during pregnancy). 

 Ultimately, don't let this common problem get you down; try to remember that it is usually temporary and goes away for most mothers by the end of the first trimester, if not sooner. 

 For those who have extreme problems, consulting your healthcare professional about an anti-nausea drug may be the only way to conquer the problem of nausea and vomiting. 

 Vivid dreams are a product of brain and body chemistry changes blended with your own anxieties about being pregnant and anticipating the new work of mothering. 

 You will have both positive and negative emotions at this time: mood swings are normal as you begin to reinvent who you are with the prospect of becoming a mother. Dreams and nightmares are one way your consciousness allows you to work off some of that extreme anxiety or anticipation. 

 You may also just notice your dreams are more vivid because you'll wake up more frequently due to a need to use the bathroom; that unexpected wake time might interfere with one of your REM (rapid eye movement) or "dream" cycles, meaning you are likely to remember your dreams than if you'd just slept right through them.

 Solution? If you have extreme emotions about being pregnant, you may want to get some help to manage your anxiety. If it's not extreme, then try capturing your dreams in a journal. 

 Vivid dreams, in and of themselves, are not a bad sign of anything. They just happen. If the content and tone of your dreams is more or less positive, especially, try to find ways to enjoy this experience. 

 Appetites change dramatically during the first trimester. You are eating for two, after all! Your metabolism is racing! For some women, this means constant hunger and cravings for odd foods; for others, it means food aversions. 

 Food cravings and insatiable hunger can keep up the most ardent sleeper. 

 For food aversions, the mere thought of certain foods right before bed can launch a wave of nausea.

 Solution? Manage your meals so that you have them evenly spaced throughout the day, and choose healthy snacks between them to cut down on hunger pangs. 

 It's okay to indulge in cravings if they are healthy, but portions and frequency of cravings of high-fat, less-healthy foods should be held in check. 

 Also, try to keep your nighttime foods limited to lower fat, lower acid foods to ward off reflux. 

 If you have food aversions, go ahead an honor them as long as they don't get in the way of eating healthy, keeping in mind that, if you don't eat enough calories, by nighttime your hunger pangs may present as nausea. 

 Some healthy snacks to have on hand for all hours of the day and night include fresh fruit, cut raw vegetables, avocado, whole grains, whole grain breads and crackers, peanut butter, cereal with milk, hard-boiled eggs, low-fat cottage cheese, cheese sticks, and lean organic cold cuts.
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04 May 2015

WOMEN & SLEEP: 14 of our best previous posts relevant to women and sleep





SHC has been publishing some great content on the subject of women's sleep health going back as far as last June.

Please scroll through this custom archive of 14 previous posts to find links relative to sleep health which are of special interest to women.


June 6, 2014
INSOMNIA CENTRAL || Can Insomnia Lead to High Blood Pressure?

July 5, 2014
SLEEP DISORDERS 101 || What is jet lag disorder?

September 14, 2014
SLEEP Rx || Mother's Little Helper: Things you should know

October 18, 2014
CPAP Central || A Season for Masks: Smaller Might Be Better

October 29, 2014
MONSTERS OF SLEEP || Research shows that women have the scariest nightmares... Why?

January 5, 2015
Sleep Hygiene Tip of the Week || Foods that can help you sleep better

January 12, 2015
ALTERNATIVES || Aromatherapy

January 26, 2015
ALTERNATIVES || How meditation can help

February 17, 2015
ALTERNATIVES || Valerian, aka "Nature's Valium" -- safe to use, effective? You be the judge

February 25, 2015
ALTERNATIVES || The calming powers of magnesium

February 28, 2015
ALTERNATIVES || Guest Post: Using yoga to achieve relaxation, sleep and stress management [David Schaar]

March 16, 2015
INSOMNIA || Drugs and Sleep: If you have been taking Ambien (zolpidem) long-term (since before 2013), please read this

March 24, 2015
INSOMNIA || Why is it linked to depression?

April 15, 2015
JUST BREATHE || Upper airway resistance. It's a thing. And it matters.
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31 October 2014

MONSTERS OF SLEEP || Don't read these books before bedtime... unless you WANT to be scared!

Here are some lists of super scary books that might be better off read during the light of day. Or, since it's Halloween, you can sit in a dark room with friends and read out loud to get your spook on. ...Your choice.

HAPPY HALLOWEEN!

LIST 25's 25 Scary Books That Will Keep You Up at Night

Amazon UK's Horror Books That Will Keep You Awake All Night

Mandatory's 20 Terrifying Two-Sentence Horror Stories

Thought Catalog's 13 Short, Creepy Stories That Will Scare the Crap Out of You



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The SleepyHeadCENTRAL Monthly giveaway happens tonight!!! Are you eligible? It's free! Don't miss out!

Subscribe to the SHC free opt-in monthly newsletter to become eligible to win monthly giveaways!

The monthly newsletter offers subscribers free sleep product giveaways; the very latest in sleep news; links to monthly sleep health polls; connections to public sleep health opportunities; and access to sleep health awareness campaigns.

Also, this is an easy way to engage with the curator directly!

SHC is proud to offer this adorable helper for parents struggling to help their children banish their fear of the dark:

The Monster Cuff (pictured right) is a soft, washable wristband that children can wear to empower themselves against the things that go bump in the night. From the maker, BabyHoot--Handmade Things for Baby:

"Does your child have trouble sleeping with monsters under the bed? Or maybe they live in the closet...

These super comfy, monster cuff bracelets are designed to make bedtime a breeze. Wear them on your wrist while you sleep to keep those monsters under your bed away so your little one can sleep through the night! (and so can you!)

Cuffs are double snap closure, made from the softest cotton blends to make them extra snuggly to sleep in. We make them to fit most kids, ages 2-100! (**Most Monster Cuff's fit ages 1-10, we have two snaps on each bracelet to adjust to a comfy fit.)"

Need more tips for helping junior to overcome his or her fear of the closet monster or the demon under the bed? Check out this recent post at SHC.

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HOW THE MONTHLY GIVEAWAY WORKS

The winner will be selected randomly from the full subscription list as it exists as of 11:59pm on the last day of every month. One winner picked monthly. Each monthly winner will be contacted through email; winner must reply to email and provide mailing address in order to win. Each winner announced in the next month's newsletter.

SUBSCRIBE NOW AND WIN THE MONSTER CUFF!
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29 October 2014

MONSTERS OF SLEEP || Research shows that women have the scariest nightmares... Why?

A British study found that women suffered through more nightmares, on the order of 30% versus 19% of men, and that their nightmares are far more terrifying.

Researcher Dr Jennie Parker explains one theory: that "nightmares help the brain 'rehearse' distressing and disturbing events that one is likely to encounter in the future."

In addition, the study acknowledges that there could be a correlation between changes in body temperature and dreams. Women experience body temperature changes as a result of their menstrual cycles which may be a factor in the quality and frequency of their dreams.

Also, Dr Chris Idikowski, director of the Edinburgh Sleep Centre, contends that women tend to verbalize more of their interior life than men do, which may explain the fact that they remember their dreams more often, and which might better explain why they have more nightmares which are more scary.

What do you think? Is it the way women and men are wired, or do you think it's something else?

Check out the original article at the Daily Mail: Why women have the scariest nightmares
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26 October 2014

MONSTERS OF SLEEP || October's Subscriber Giveaway THIS FRIDAY! Monster Cuff banishes the things that go bump in the night

The Snuggly Monster Cuff by BabyHoot, an adorable way to help kids feel safe so they can fall asleep.
SHC is proud to offer this fantastic solution for helping kids to fall asleep at night: 

THE SNUGGLY MONSTER CUFF! It scares away the monsters while you sleep! The cuff offered here is made from limited edition, blue and orange monster fabric!

From the maker, BabyHoot--Handmade Things for Baby: "Does your child have trouble sleeping with monsters under the bed? Or maybe they live in the closet...

These super comfy, monster cuff bracelets are designed to make bedtime a breeze. Wear them on your wrist while you sleep to keep those monsters under your bed away so your little one can sleep through the night! (and so can you!)

Cuffs are double snap closure, made from the softest cotton blends to make them extra snuggly to sleep in. We make them to fit most kids, ages 2-100! (**Most Monster Cuff's fit ages 1-10, we have two snaps on each bracelet to adjust to a comfy fit.)
To see more sleep-promoting products from BabyHoot, click here.
SUBSCRIBE NOW TO QUALIFY TO WIN THIS ADORABLE SLEEP AID!

HOW TO WIN: Subscribe to the SHC free opt-in monthly newsletter to become eligible to win monthly giveaways! The monthly newsletter offers subscribers free sleep product giveaways; the very latest in sleep news; links to monthly sleep health polls; connections to public sleep health opportunities; and access to sleep health awareness campaigns. Also, this is an easy way to engage with the curator directly!

HOW THE MONTHLY GIVEAWAY WORKS: The winner will be selected randomly from the full subscription list as it exists as of 11:59pm on the last day of every month. One winner picked monthly. Each monthly winner will be contacted through email; winner must reply to email and provide mailing address in order to win. Each winner announced in the next month's newsletter.

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