“i can’t sleep before 2 am” …. have you ever heard that statement before? or maybe you are one of them??? some tipS below maybe help you to get to sleep, some we’re quite sure you’ve never seen before.
They’re all designed to help you deal with the tension, stress and anxiety that lead to insomnia, so that you can enjoy a good night’s sleep.
Not every one of these insomnia techniques alone will get you to sleep, but a few of them at least should prove successful. Needless to say, there’s no guarantee, and no attempt to provide medical advice.
With that caveat out of the way, i can only wish you good luck. And a good night’s sleep.
Insomnia Tip #1
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it’s the result of tension, stress and anxiety — and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a “healthy” insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.
I suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.
Insomnia Tip #2
Take a Warm Bath
It’s a great way to relax your body. Don’t overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.
Use bath salts, or throw in Epsom salts and baking soda — one cup of each. These will relax you and also help remove toxins from your body.
Insomnia Tip #3
Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
Insomnia Tip #4
Listen to Music or Other Audio
Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds.
I found one particular system that generates endless combinations of “go to sleep” sounds tailored to your specifications. it’s called Pzizz, works on PC or Mac, is easy to use and very effective. You can even produce your own daytime nap and energizing sound recordings as well. You can find it at : www.pzizz.com/
Insomnia Tip #5
Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
Insomnia Tip #6
Drink Herb Tea
If you don’t like milk – or are avoiding dairy products – try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
Insomnia Tip #7
Eat a Bedtime Snack
A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner. (Pizza does not qualify.)
On the other hand:
Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. These include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.
Try both food theories, and see which works best for you.
Insomnia Tip #8
Avoid Caffeine, Alcohol and Tobacco
It should be obvious, but some people forget that coffee is not the only drink containing caffeine. Tea (black, not herbal), chocolate and cola drinks are also high in caffeine.
Alcohol may feel like it’s soothing you, but all it’s doing is stupefying you. Research has shown that alcohol upsets sleep, preventing a deep rest. Same with tobacco. Avoid them all.
Insomnia Tip #9
Sleep in a Well-Ventilated Room
Fresh air (we know – it’s hard in the wintertime) and a room temperature between 60-65 degrees will give you the best sleeping conditions. Any warmer and you’ll toss and turn from the discomfort of being too warm. Keep the thermostat down and do your temperature-adjusting inside the bed — with more or fewer blankets.
Insomnia Tip #10
Sleep on a Good Firm Bed
A firm bed will give your entire body the support it needs to really relax. It’s better for your spine, too.
Insomnia Tip #11
Sleep on Your Back
It’s the best position for relaxing, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, not your left. Sleeping on the left side causes your lungs, stomach and liver to press against your heart, causing stress on an organ that most of us find quite useful.
Never — ever — sleep on your stomach. It causes pressure on all your internal organs — including your lungs, which results in shallow breathing. It can also, as you’ve no doubt discovered, cause a stiff neck and upper back problems.
Insomnia Tip #12
Get Some Physical Exercise During the Day
People with “mental” jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.
Insomnia Tip #13
Keep Regular Bedtime Hours
Your body likes regular routines, whether you do or not. It likes to know that it’s going to get up at the same time each day, eat at the same times, and go to bed at the same time. Not very exciting, maybe, but comfortable. So pick a reasonable and regular time to go to bed each night. And stick to it. Even if you don’t think you’re tired when the time comes. Your body will appreciate it. And after a while when it feels it can rely on the routine, it will begin to repay the favor by letting you get to sleep when you want.
Insomnia Tip #14
If You Can’t Sleep, Get Up
Don’t lie awake trying to get to sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
Insomnia Tip #15
Don’t Sleep In
Get up at the same time every day, even on weekends and holidays. Once you’ve awakened, get up. Don’t lie in bed awake, thinking about getting up. Just do it.
Insomnia Tip #16
Get Up Earlier in the Morning
At least try this when you’re trying to set up your new regular bedtime routine. As much as you may hate getting up one-half hour earlier (or even more) than you really have to, you’ll be that much more tired at night and more apt to get to sleep. Once you and your body have the confidence that you can get to sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time.
Insomnia Tip #17
Keep Your Bed a Place for Sleep
Let your mind and body identify bed with sleeping, not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening.
Insomnia Tip #18
Sure, they’re nice to do during the day, and if you couldn’t sleep at night, you’re grateful for any chance to sleep. But if you’re really having trouble sleeping at night–and you’re not a senior citizen who sleeps for small periods of time, skip naps. You’ll be more tired at bedtime and more able to fall asleep.
Insomnia Tip #19
Avoid Illuminated Bedroom Clocks
Try to keep your bedroom as dark as possible. An illuminated bedroom clock is a source of light that can be extremely annoying if you’re having a hard time getting to sleep. If you can’t replace the clock, at least block its light with something.
Insomnia Tip #20
We finally figured out why it never worked for us. The old wives’ cure for insomnia is to count bouncy little sheep leaping over a fence. No wonder it doesn’t work. Bouncy sheep are hyperactive and wide awake. They’re the last thing you need to dwell on when you want to go to sleep.
So try the variation that worked for us. Count sleeping sheep. Imagine a beautiful green meadow stretching to infinity. Every ten feet or so, right in a row, lies a peaceful, sleeping sheep. Imagine that you’re just gliding by, almost floating. And that you pass by a sheep every 3 or 4 seconds (experiment to find which time interval works best for you — it varies from person to person). Count the sheep and glide on to the next, and the next, and so on.
Take it from us. Sleeping sheep are much more effective.
Apparently in the 1970s two Harvard psychologists, Richard Davidson and Gary Schwartz, researched “counting sheep” as a classic way of dealing with insomnia. They concluded that counting sheep occupied both hemispheres of the brain simultaneously, preventing the type of disturbing brain activity that is often responsible for insomnia.
Here some insomnia techniques you probably haven’t seen before.
Insomnia Tip #21
Sleep with Your Head Facing North
And, obviously — unless you have a particularly unusual body — your feet facing south. This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth. Sound like a pretty bizarre theory? Try it. You’ll see what a difference it makes.
Insomnia Tip #22
Don’t Watch TV or Read Before Going to Bed
Wait at least one-half hour (preferably longer) before going to bed after reading or watching television. Some people say that reading a detective story or some such escapist book helps put them to sleep. If it works for them, great. But it seldom worked for us. And it probably hasn’t worked for you either.
The reason is that no matter how passively we watch television, or how innocuous the book we read is, our minds are still being stimulated. And an overstimulated mind — along with anxiety and stress — is what keeps us awake. It’s all those thoughts in our head we have to get rid of before we can get to sleep. The last thing we need is more input into our heads from television or books.
Insomnia Tip #23
A relaxed body is essential for a sound sleep. This may sound like we’re contradicting what we just said about our minds keeping us awake, but it’s no contradiction. Eastern sciences (such as yoga) have known for thousands of years that the mind and body are connected (actually they’re not just connected, they’re one, but the idea that they’re connected is sufficient for our purposes here.) So if the mind is not relaxed, the body is not relaxed. Conversely, the body has to be relaxed for the mind to be relaxed. It’s a package deal.
So how do you relax your body? We’ve already mentioned milk, herbal teas, exercise, and avoiding caffeine. But there are techniques you can do directly with your body. Toe Wiggling is one of them.
Lie on your back (where you should be in the first place) and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time. This will relax your entire body, inside and out.
How does it work? According to the science of Reflexology — which has been around in other cultures for thousands of years — your feet are a kind of master control panel for the rest of your body. “Meridians” in the body — which are those channels of energy treated by acupuncture — end up in the feet. So the ends of those meridians in your feet connect with every organ and every part of your entire body.
When you wiggle your toes, you are stimulating — and thus relaxing — your entire body. (Incidentally, this is a good place to mention that you can be energized and relaxed at the same time. It’s a matter of the quality of that energy. If it flows freely and smoothly, you will be relaxed. If the energy flow in your body is restricted or blocked, you will be tense. And toe wiggling helps to bring about a relaxing, free-flowing energy.)
Note: This same exercise is also great first thing in the morning before getting out of bed in order to energize the body.
Insomnia Tip #24
This soothes down the digestive system and helps to bring about a deeper relaxation. An extra benefit is that it will help you to lose weight by improving the functioning of the digestive system.
Simply lie on your back and place your hand on your navel. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your navel again. Then reverse the direction (to counter-clockwise) and do the same thing again. Repeat this whole series with your other hand. Do this several times.
Note: Food material moves through the colon in a clockwise direction. If you have trouble with constipation, make all your circles clockwise. If troubled by diarrhea, make all your circles counter-clockwise. Clockwise circles will alleviate the blockage, counter-clockwise circles will help solidify fecal material.
Posted by Sunshine
6 Tips to Avoid Medication Mistakes
Some tipS below for you to avoid “Medication Mistakes” that i took from FDA-regulated, hope it can help you.
1. Find out the name of your medication
Rather than simply letting your doctor write a prescription and send you on your way, be sure to ask the name of the medication. “This way you’ll notice if the pharmacy gives you something different,” says Cindi Fitzpatrick, BSN, a registered nurse and a consumer safety officer in FDA’s Center for Drug Evaluation and Research. “Also, every time you receive a refill, look at the medication before you leave the pharmacy to make sure it looks the same as what you had before. Is it the same color, size, shape, and texture? Is the packaging the same? If anything about the medication seems different, ask the pharmacist about it.”
2. Ask questions about how to use the medication
“It’s important to choose a doctor and pharmacist that you feel comfortable with so that you can freely ask questions,” Fitzpatrick says. Some good questions to ask: What should I do if I forget a dose? Should I take this medication before, during, or after meals? What should the timing be between each dose? What side effects might I have? When should I contact my doctor or pharmacist if I have certain side effects? Are there any other medications, food, or activities that I should avoid while using this medication? Should the medication be stored in the refrigerator or at room temperature? Take notes or ask your doctor to write down instructions or other information that is important to know about your medication or condition to help you remember.
3. Know what your medication is for
Stephen Setter, Pharm.D., associate professor of pharmacotherapy at Washington State University in Spokane, says one of his patients mistakenly thought her glaucoma medication was for treating headaches. “So she was taking her eye medication only when she had a headache, but she should have been taking it every day to treat her eye disease,” Setter says. It’s important to understand your medication because you are more likely to use it correctly, more likely to know what to expect from the medication, and better able to report what you are using and problems to your doctors and pharmacist.
4. Read medicine labels and follow directions
Before you use any medication, you should know when to use it, how much to use, and how long to use it. Be sure to read the medication label every time. In the middle of the night, you could accidentally put drops for your ears into your eyes or give your older child’s medicine to the baby if you’re not careful about checking the label. “Use the measuring device that comes with the medicine,” suggests Fitzpatrick. “If you don’t have a medicine device for measuring your liquid medicine, ask for one at the pharmacy.” Also, read the patient medication information that comes with your prescription thoroughly before using your medication.
5. Keep all of your health care providers informed
Keep all of your health care providers informed about your medications and dietary supplements (including vitamins and herbals). Make it a habit of showing your list of medications to all your health care professionals at every visit to the doctor, the pharmacy, and the hospital. Include on the list all your prescription and over-the-counter medications, and dietary supplements, including vitamins and herbals. Keeping all of your health care professionals informed about everything that you use will help ensure that you do not use two medicines with the same active ingredient or use anything that will interact with something else you are using. You can keep your health care professionals informed about your medications and dietary supplements with “My Medicine Record,” a list in chart form developed by FDA. Some doctors work with their patients to do a “brown bag checkup.” This involves putting all of your prescription and over-the-counter medications into a paper bag and bringing them into your doctor’s office to be checked by your doctor. Include your dietary supplements and herbals too. “This should be done every year and preferably more often,” says Douglas Paauw, M.D., professor of medicine at the University of Washington in Seattle. “Some of my patients do it at every visit.”
6. Keep the list of your medications with you
Keep a list of your medications and dietary supplements with you at all times, such as in your wallet or purse, and keep a copy in your home. Share a copy of the medication list with a family member or friend, or let them know where you keep the list. In an emergency, that person will be able to inform your doctors of the medications and dietary supplements you use.
Computerized Medication Box
FDA has cleared for marketing the Electronic Medication Management Assistant (EMMA), a programmable device that stores and dispenses prescription medication for patients’ use in the home. EMMA is manufactured by INRange Systems based in Altoona, Pa.
EMMA consists of a medication delivery unit and two-way communication software that allows a health care professional to remotely manage prescriptions stored and released by the patient-operated delivery unit. The delivery unit is about the size of a bread box and plugs into a standard power outlet.
This computerized medication box stores prescription medications, emits an audible alert to the patient when medications are scheduled to be taken, and releases them onto a delivery tray when activated by the patient at the appropriate time. It uses a Web-based application for a health care professional to remotely schedule or adjust a patient’s medications, and provides a history of each time patients access their medications.
This article appears on FDA’s Consumer Updates page, which features the latest on all FDA-regulated products.
Posted by Sunshine
TiPs Mengatasi Sindrom Masa Lalu
Masa lalu tidak pernah lepas dari kondisi kita saat ini, dan segala sesuatu yang kita lakukan di masa sekarang akan berpengaruh pada masa depan yang akan kita hadapi. Ada saat dimana kita merasa depresi karena kejadian – kejadian di masa lalu kita yang buruk terus menghantui kehidupan kita saat ini, sehingga mengurangi produktifitas dan kinerja kerja kita hingga akhirnya menghancurkan masa depan kita. Akibat yang ditimbulkan pun beragam, tak jarang bahkan ada yang sampai sulit tidur, berhalusinasi, bahkan berakhir di RSJ. Apakah Anda salah satunya…..??
Jika ya, ada banyak cara yang bisa Anda lakukan, berikut ini beberapa TipS yang dapat saya berikan:
- Sibukkanlah diri Anda dalam kegiatan – kegiatan yang positif, seperti kegiatan amal, kegiatan kerohanian, organisasi Kampus bagi Anda yang kuliah, dll. Dengan ikut terlibat dalam kegiatan – kegiatan yang positif tersebut akan menyita waktu, tenaga, dan pikiran Anda sehingga peluang Anda untuk teringat akan kenangan buruk Anda pun akan semakin kecil.
- Buatlah jadwal rutin untuk berolahraga. Anda dapat memilih jenis olahraga yang Anda sukai dan waktu yang tepat, pagi hari sebelum Anda memulai aktifitas ataupun sore hari setelah Anda beraktifitas. Bagi Anda yang “super sibuk”, Anda dapat meluangkan waktu di hari sabtu sore atau minggu pagi. Olahraga yang akan saya sarankan adalah ‘Jalan Santai’, selain bermanfaatkan melancarkan peredaran darah dan meregangkan otot, olahraga ini pun “E’nC” (Easy and no Cost) sehingga dapat dilakukan oleh semua kalangan bahkan tidak memandang usia.
- Minum secangkir teh sehari. Daun teh dipercaya berkhasiat dapat meredakan stress. Anda dapat mulai membiasakan diri untuk minum secangkir teh setiap sore antara jam 3 – 5 sore. Bagi Anda yang masih beraktifitas di luar pada jam tersebut, Anda dapat meluangkan waktu di malam hari setelah makan malam. Minum teh sambil mendengarkan musik – musik santai dan menikmati pemandangan di malam hari akan sangat membantu Anda melepaskan lelah setelah semua aktifitas yang Anda lakukan. Saya menyarankan Green Tea with no sugar. Manfaat teh lebih luas dapat Anda baca di halaman khusus yang membahas tentang teh.
- Hindari minum kopi di sore atau malam hari. Bagi Anda pecinta kopi, Anda dapat menikmati kopi Anda di pagi hari, sebelum Anda memulai aktifitas Anda, atau di siang hari setelah makan siang, yang cenderung memiliki tingkat kantuk yang tinggi sehingga menghambat Anda melanjutkan aktifitas Anda. Minum kopi di sore atau malam hari hanya akan membuat Anda terjaga sepanjang malam, dan memperbesar kemungkinan Anda “terperangkap dalam waktu kosong yang tak berarti”. Pilihan kopi yang beragam saat ini membuat Anda dapat mencoba sensasi baru yang berbeda setiap harinya. Manfaat kopi lebih luas dapat Anda baca di halaman khusus yang membahas tentang kopi.
- Hang out together with Friends. Keluarlah bersama teman – teman Anda di waktu – waktu libur atau weekend. Meluangkan waktu untuk bersantai bersama teman – teman, akan membuat pikiran Anda menjadi lebih segar dan membantu Anda melupakan keburukan – keburukan masa lalu Anda. Saya menyarankan pantai atau daerah pegunungan sebagai pilihan tempat untuk Anda.
- Hindari penggunaan obat penenang, obat tidur, atau obat – obatan terlarangdan minuman beralkohol. Efek rileks yang ditimbulkan hanya sementara dan akan mengakibatkan efek Adiktif atau kecanduan. Selain itu, obat – obatan dan minuman semacam ini dapat merusak sel – sel syaraf, yang efeknya akan Anda rasakan di kemudian hari.
Semoga tips – tips yang saya berikan di atas dapat bermanfaat, bila Anda membutuhkan konsultasi langsung, Anda dapat mengirimkan email ke : email@example.com
Posted by Sunshine