Skip to main content
Sleep Easy

Sleep is not a habit, and falling asleep can be easily impacted by the routines you have set in place (or not), as well as by physiological elements resulting from stress, anxiety, or depression.

Most of us experience a period when falling asleep is a challenge, for one reason or another, but it is possible to improve your chances of falling asleep with methods that range from improving your routine and eating well, to using relaxation techniques.
If you are routinely unable to fall asleep over a long period of time, it is possible your are suffering from a sleep disorder, and this should be diagnosed and treated by your doctor or other qualified.

1.   Pay attention to what you are eating

- There are a number of things you can do to help yourself sleep better, just by focusing on what you are eating and doing during the day. Some foods are known to aid sleep - eat carbohydrates, bananas, peanuts, and figs, and have milkbased drinks, as these contain tryptophnas, a precursor for creating melatonin. Some snackes to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce.

Avoid foods high in protein prior bedtime. These can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy foods prior to bed time.


Do not go to bed hungry


-  this will make it harder to fall asleep.


Avoid having a large meal close to bedtime. This can result in indigestion, reflux, or heartbunn. Also reduce your intake of alcohol, nicotine, sugar, and caffeine.


2. Shift exercise to morning time


-  Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact lasting for up to three hours after you have completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep). Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolised throughout the day.

3.  Find ways to unwind!

     Reduce your stress levels
-  Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive bahavioural therapy, self-hyposis, assertiveness training, meditation, exercise, visualisation, etc. Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues.

4.  Establish a bedtime routine


-    Develop a pattern of doing the same thing prior to bed each time, for example, having a warm drink, a bath, a short read, etc. Have a warm bath before bedtime. This can help to relax you, and unwind.


Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes). Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit.



5.   Wear comfortable clothing

-     Clothes for sleeping are best when loose, comfortable, and not restrictive. Avoid wearing anything too hot, or that leaves you feeling chilly. Shorts or light pajamas are often the most comfortable.


Position yourself comfortably in bed. Always choose the position that works best for you. and not try to force yourself to sleep in a position that feels unnatural. Make sure your pillow is neither too flat, nor too high because this may put a strain on your neck.



6.   Use aromatherapy and scent solutions


-    There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray.

A sleep-promoting bath can be made from six drops chamomile oil, two drops lovage oli, and two drops lime flower oil, added to a warm to hot bath


Source : New Straits Times
Date : August 26, 2018


MEMUDAHKAN TIDUR


Tidur bukannya tabiat dan mudah terganggu dengan rutin yang anda tentukan (atau tidak tentukan) serta elemen fisiologi yang berpunca daripada tekanan, kebimbangan atau kemurungan.

Disebabkan oleh sebab-sebab tertentu, kebanyakan kita pernah melalui situasi sukar untuk tidur, Bagaimana pun, terdapat cara meningkatkan peluang mudah tidur, bermula daripada menambah baik rutin anda dan menjaga pemakanan anda serta mengamalkan teknik rehat.

Jika secara rutin anda tidak dapat tidur dalam jangka masa panjang, ada kemungkinan anda sedang mengalami masalah tidur dan ini harus dirawat oleh doktor anda atau profesional kesihatan bertauliah.

1. Tumpukan perhatian terhadap amalan pemakanan anda

- Terdapat beberapa perkara anda boleh lakukan untuk membantu anda untuk tidur. Fokus kepada amalan pemakanan anda dan apa yang anda lakukan pada waktu siang. Terdapat makanan yang diketahui membantu untuk tidur -  karbohidrat, buah pisang, kekacang dan buah tin dan minum minuman mengandungi susu kerana ia mengandungi tryptophans, satu elemen untuk membentuk melatonin. Antara makanannya termasuk : biskut bersama susu, buah pisang yang dipotong kecil-kecil dengan buah kurma telah dicincang dan roti gandum dengan daun salad.
Elakkan memakan makanan berprotein tinggi ketika waktu tidur. Ia boleh membuat anda terjaga kerana mengandungi tahap peningkatan tirosina dan turut elakkan kari panas dan makanan-makanan lain-lain berempah sebelum waktu tidur.

Elakkan tidur dengan perut kosong - ini akan menyukarkan lagi untuk tidur

Elakkan makan banyak ketika hampir dengan waktu tidur. Ini akan menyebabkan masalah penghadaman, reflux atau pedih hulu hati. Kurangkan pengambilan alkohol, nikotin, gula dan kafeina.

2. Tukar waktu senaman kepada waktu pagi

- Elakkan bersenam tiga jam sebelum waktu tidur. Aktiviti bersenam memberi berkesan sehingga tiga jam setelah anda bersenam dan mengurangkan secretion of melationin (sumber penting untuk membantu anda tidur). Lakukan senaman pada siang hari atau lewat petang. Senaman sesuai dilakukan pada waktu pagi kerana ia membantu anda aktif dan kekal cergas sepanjang hari.

3.  Cari jalan untuk mengurangkan tahap ketekanan anda

Tekanan, kebimbangan, kerisauan dan kemurungan boleh menyumbang kesukaran untuk tidur. mencari jalan untuk menguruskan tekanan termasuk mencari teknik positif untuk mengurus tekanan seperti yoga, terapi perlakuan kognitif, latihan hipotesis kendiri, tegas, bertakafur, bersenam, menggambarkan dll. Psikoterapi boleh membantu sekiranya anda mempunyai masalah kebimbangan, masalah trauma atau masalah kemurungan,

4.  Rutin waktu tidur

Lakukan perkara sama sebelum tidur setiap malam contohnya, minum minuman suam, mandi, membaca bahan ringan dll. Mandi sebelum waktu tidur boleh membantu anda rehat dan berasa tenang.

Latih minda anda untuk mengekalkan waktu tidur setiap malam dan bangun setiap pagi (dengan sedikit perubahan pada waktu-waktu tertentu). Tidur dan bangun pada waktu sama termasuk pada hari minggu. Jika masalah ini masih berterusan, teruskan usaha ini sehingga anda berjaya membentuk tabiat baharu ini.

5.  Pakai pakaian selesa

Pakaian longgar, selesa dan tidak ketat sesuai untuk tidur. Elakkan memakai pakaian terlalu panas atau yang membuatkan anda terlalu sejuk. Seluar pendek atau pajamas ringkas amat selesa.

Pastikan kedudukan anda di katil selesa. Pilih kedudukan yang sesuai untuk anda dan elakkan memaksa diri anda pada kedudukan tidak sesuai. Pastikan bantal anda tidak terlalu rendah atau terlalu tinggi kerana ini akan memberi kesan pada leher anda.

6.  Gunakan bahan aromaterapi dan wangi-wangian.

Terdapat beberapa cadangan aromaterapi yang mungkin dapat membantu tidur. Contohnya, minyak limau, minyak chamomile, minyak lavender dan marjoram boleh digunakan. Boleh digunakan satu minyak pada satu-satu masa atau secara campuran untuk mandi; untuk urutan atau sebagai semburan udara atau semburan bantal.

Mandian untuk tidur boleh dihasilkan daripada enam titik minyak chamomile, dua titik minyak lovage dan dua titik minyak bunga limau dicampur ke dalam air mandian panas atau air suam

Diterjemah oleh : Teratai Melur
E-mel : terataigenius@gmail.com

Comments

Popular posts from this blog

PINGGAN BERTINTA PANTUN Pinggan bertinda pantun adalah penanda yang menandakan kepentingan rangkap catur larik dalam masyarakat Melayu pada masa dahulu. Bagi pengumpul barangan seramik dan barangan tembikar, nama Staffordshire mungkin sinonim dengan nana-nama seperti Wedgwood, Royal Doulton dan Royal Albert . Barangan berjenama ini merupakan pinggan mangkuk meja dan pinggan hiasan serta patung hiasan kecil yang menghiasi meja-meja dan dinding-dinding di kebanyakan runah di Malaysia. Bagaimanapun, hanya sedikit yang menyedari bahawa ada di antara pinggan-pinggan ini mula dibuat di Staffordshire , sebuah mukim di West Midlands di England bagi pasaran timur, ditulis dengan pantun Melayu dalam tulisan Jawi. Mungkin seawal tahun 1826, beberapa rangkap catur larik Melayu yang baik telah dipindahkan ke pinggan oleh para pengusaha sebelum dibawa belayar untuk pasaran di dunia Melayu. Kebanyakan pinggan bertinta pantun ini merupakan pinggan makan biasa dan ada juga mempunya
LESSONS FROM ANCIENT COMEDIES There is wisdom in these seemingly silly tales Picture this. A man mistakenly gives his newborn baby a bath in boiling hot water. The child's face, grimaced and distorted, reflects her agony. In the throes of death, she fails her hands about and dies in her father's arms. This is one of the most gruesome scenes in the popular Malay folk literature series of Pak Pandir.Pak Pandir, in absurd conclusion, looks at the baby's face and thinks she is laughing with glee. Mak Andeh comes home, to find her only daughter scalded to death. How this could be considered comedy is probably beyond the comprehension of the modern audiences of today. And yet, perhaps, this is the genius of the ancient comedies in delivering the simplest of messages. That sheer stupidity can cause great grief and untold personal loss. The unthinkable makes you think. Why such tales? Perhaps comedies are prevalent in all old fables as a means to share wisdom
Henry Gurney's Final Fight Gurney's funeral procession through the streets of Kuala Lumpur on Oct 8, 1951. The place is infested with mosquitoes and one glides to a halt on Siew Mah's sweat-soaked right forearm. Yet, the guerrilla commander of Pahang's 11th Regiment and close confidante of Chin Peng remains motionless at his ambush station. His eyes and mind are transfixed on the section of narrow twisting road further in front that forms an almost perfect S-shaped bend. Siew Mah moves his head slowly to check on the positions of the rest of his 38-member platoon. The movement startles the mosquito and it quickly flies away without having the chance to draw blood. From the corner of his eyes, the commander traces the tracks connected to his three Bren-gun firing positions. Satisfied, he turns to check the crucial withdrawal route where he and his men will dissolve back into the jungle once the act had been committed. The date is