Having sleepless nights? Feeling frustrated over not being able to sleep? Tossing and turning, racing thoughts in your minds, irritable noises keeping you awake? There are, however, things we can observe to help us sleep healthily.
1) Sleep only when sleepy, reduces the time you are awake in bed.
2) Short naps. If you just can't make it through the day without one, take a short nap in the afternoon.
3) Develop pre sleep routine. Tell your body, time to slow down and sleep. Do something like listening to soothing music or some light reading.
4) Can't fall asleep, get up and do something boring until you feel sleepy.
5) Regular exercise. Exercising is recommended to help you sleep well, but the timing of the workout is important. Avoid excessive exercise before bedtime.
6) Do not use your bed for things like watching TV, doing work, working out monthly bills, or reading. Tell your body it is time to sleep when you are in bed. Only use your bed for sleeping, sex is the only exception!
7) No caffeine, nicotine and alcohol please. Avoid stimulants that interfere with good sleep. Cigarettes, coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine and nicotine. Alcohol slows brain activity, but you will end up having fragmented sleep.
8) Night snack. Having a heavy meal or empty stomach before bedtime can interfere with sleep. Dairy products like a warm glass of milk can acts as a natural sleep inducer.
9) Hot bath. A hot bath before bedtime will raise your body temperature, but the subsequent drop in body temperature that may leave you feeling sleepy.
10) Cozy and comfortable bedroom. Quiet, comfortable and cool room with enough blankets to stay warm will help, while a hot room can be uncomfortable. Slumber mask or earplugs if noise or the morning light bothers you,
11) Getting up and going to bed same time every day, maintaining a regular sleeping cycle. 12) Morning sun. Enjoy the morning sun when getting up in the morning. Use the morning sunlight to set your biological clock.
Sunday, January 6, 2008
Friday, January 4, 2008
I think you should get a car!
I was enjoying a day’s off today with the company of a good friend. As both of us don’t drive, we decided to travel around via public transport. To our surprise, the public buses were packed with passengers, even at off peak hours. My friend started to grumble about the bus being uncomfortably overcrowded with passengers, such heavy traffic, pathetic and simply a waste of time…frustration soon took over. I thought to myself, is it time to get a car?
Honestly, I've never thought of getting a car, and never did I know that purchasing a car in Singapore is not as easy as it seems for a first time car owner. The list of things to consider started to pop up in my mind - which is the most suitable type of car for me, will it be able to satisfy the needs of myself and my family, is this the best time to purchase a car, road tax and parking expenses on top of ever rising petrol prices will public transport be a better choice, will I be able to secure a car loan at favorable interest rates and repayment terms? The list goes on…
My good old friend, seeing me deep in thoughts, flashed a curious look, imploring a penny of my thoughts. I looked at him and said in an airy tone, “I think you should get a car!”
Honestly, I've never thought of getting a car, and never did I know that purchasing a car in Singapore is not as easy as it seems for a first time car owner. The list of things to consider started to pop up in my mind - which is the most suitable type of car for me, will it be able to satisfy the needs of myself and my family, is this the best time to purchase a car, road tax and parking expenses on top of ever rising petrol prices will public transport be a better choice, will I be able to secure a car loan at favorable interest rates and repayment terms? The list goes on…
My good old friend, seeing me deep in thoughts, flashed a curious look, imploring a penny of my thoughts. I looked at him and said in an airy tone, “I think you should get a car!”
Tuesday, January 1, 2008
Are you sleeping well?
We don't usually need to think very much about our sleep - it's just a part of life that we take for granted. When we can't sleep, though, it can be a real problem - insomnia. We need sleep to keep our minds and bodies healthy. If we carry on sleeping badly, we start to notice the effects.
What is sleep?
Sleep is the time of the day when our body is at rest and repairing the muscles in our body. During this period of time, our consciousness is suspended,. There are 5 stages of sleep:
1) Pre sleep - The muscles relax, the heart beats slower and body temperature falls
2) Light sleep - Woken easily without feeling confused, by loud nose or intense light.
3) Slow wave sleep – Brain generates low delta waves, blood pressure falls, sleep talk or sleep walk may take place.
4) Deep slow wave sleep – Rhythmic breathing, low muscle activity, very hard to wake.
5) Rapid Eye Movement (REM) – Brain waves speed up, muscle relax, heart beat rate increase, rapid and shallow breathing. Dreaming Occurs.
In the first 4 stages of our sleep, the brain is quiet with slight muscle activities. The body moves to different postures unconsciously to ensure blood circulation reaches every part of it. Hormones are released into the bloodstream and our body repairs itself after the wear and tear of the day.
The fifth stage of sleep, Rapid Eye Movement (REM), comes and goes, constituting 20-25% of our sleep time. During these spells of REM sleep, our brain is very active, muscles activities re very low, our eyes move quickly from side to side and we dream.
We move between REM and non-REM sleep about five times throughout the night, dreaming more as we get toward the morning.
Sleep is important, its constitutes about a third of our life, and it certainly affects the other 2 thirds if we don't get good sleep. It is important to understand how to achieve good sleep.
Sweet Dreams!!
What is sleep?
Sleep is the time of the day when our body is at rest and repairing the muscles in our body. During this period of time, our consciousness is suspended,. There are 5 stages of sleep:
1) Pre sleep - The muscles relax, the heart beats slower and body temperature falls
2) Light sleep - Woken easily without feeling confused, by loud nose or intense light.
3) Slow wave sleep – Brain generates low delta waves, blood pressure falls, sleep talk or sleep walk may take place.
4) Deep slow wave sleep – Rhythmic breathing, low muscle activity, very hard to wake.
5) Rapid Eye Movement (REM) – Brain waves speed up, muscle relax, heart beat rate increase, rapid and shallow breathing. Dreaming Occurs.
In the first 4 stages of our sleep, the brain is quiet with slight muscle activities. The body moves to different postures unconsciously to ensure blood circulation reaches every part of it. Hormones are released into the bloodstream and our body repairs itself after the wear and tear of the day.
The fifth stage of sleep, Rapid Eye Movement (REM), comes and goes, constituting 20-25% of our sleep time. During these spells of REM sleep, our brain is very active, muscles activities re very low, our eyes move quickly from side to side and we dream.
We move between REM and non-REM sleep about five times throughout the night, dreaming more as we get toward the morning.
Sleep is important, its constitutes about a third of our life, and it certainly affects the other 2 thirds if we don't get good sleep. It is important to understand how to achieve good sleep.
Sweet Dreams!!
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