Kamis, 30 September 2010
Sabtu, 11 September 2010
You’re so exhausted your eyelids feel like lead, but you can’t actually get yourself to drift off to dreamland. Instead, your mind is racing with everything that went wrong during the day—or that could go wrong tomorrow. Or maybe you’re worrying about how to pay the bills this month or how your child is going to do on his math test, or even about a sick relative. No matter how serious or trivial your concerns may seem, one thing’s for sure: If you’re stressed out about them, they’re keeping you awake. These 11 expert tips should help you clear your mind so you can get the rest you need.
1. Take time to wind down. “I suggest patients set aside at least 30 to 45 minutes—an hour is even better—to wind down before bed,” says Shelby Freedman Harris, PsyD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center and an assistant professor at Albert Einstein College of Medicine in New York. During that window of time, you should ban yourself from anything that might be stimulating, including texting and computer work, she explains. “Keep a general schedule or ritual for that wind-down hour so your body and mind start to know that each step is one step closer to bed.”
2. Tune in if it helps you tune out. You may have heard that you shouldn’t watch TV before bed, and admittedly some sleep experts aren’t big fans, but many say a little TV before bed is a good thing—as long as you don’t watch anything too stimulating or stressful. That means skipping the nightly news and tuning in to something lighter. “Try watching reruns of old sitcoms you used to love, like The Golden Girls,” says Joyce Walsleben, RN, PhD, diplomate of the American Board of Sleep Medicine and coauthor of A Woman’s Guide to Sleep.
3. Tap into a higher power. If you’re a religious person, or even a spiritual one, try prayer, spiritual reflection or
4. Do some deep breathing. Not into prayer or formal meditation? Simply take 10 minutes to sit still and breathe, says M.J. Ryan, one of the creators of The New York Times bestselling Random Acts of Kindness series and the author of The Happiness Makeover. “The practice is really easy: All you do is notice your breath, and every time you are aware your mind went elsewhere, bring it back to your breath. When 10 minutes is up, stop. That's all it takes.”
5. Take a hot bath. It’s a cliché—but it works. “A hot bath will not only relax your muscles, but it will also raise your core body temperature, which acts as a trigger to help people fall asleep,” says Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep.
6. Brew some tea. In particular, a cup of passionflower and chamomile tea can be very relaxing, says Ronald Stram, MD, founder of the Center for Integrated Health and Healing in Delmar, New York. If you’re a fan of herbs, Dr. Stram also recommends Rescue Sleep, a homeopathic spray that he says can help calm a racing mind.
7. Take a mental vacation. “Picture your favorite, most relaxing place to be,” writes Dr. Breus on The Insomnia Blog. “The place may be on a sunny beach with the warm ocean breezes caressing you, swinging in a hammock in the mountains or on a desert island. Visualize yourself in that peaceful setting. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the salty air.” Another option: “Imagine being an astronaut on a space walk. You’re floating around the world, watching the earth rotate as you weightlessly move around it. Or, imagine floating on a cloud or out at sea on a wave.”
8. Exercise. There’s no doubt that it’s a great stress reliever—just make sure to do it at least three hours before bedtime, says Dr. Ojile. Otherwise it could actually rev you up and make it harder to sleep.
9. Get intimate. “If you’re in a committed relationship, engage in intimate conversation or activity with your partner,” suggests Dr. Ojile. This may help take your mind off your worries and, if you have sex, also physically release some of the tension you’ve been feeling.
10. Blow bubbles. Not literally, but in your mind. One relaxation technique that Dr. Walsleben recommends is to imagine that you’re outside with a jar of soap bubbles. Watch yourself slowly blowing each one until the soap jar is empty.
11. Take a whiff. A growing body of research shows that aromatherapy really is effective, says Kamyar Hedayat, MD, medical director of Full Spectrum Health Integrative Medical Center in San Diego. For people having sleep trouble, he recommends taking medical-grade essential
Can’t sleep? You have plenty of company. About half of all adults experience insomnia on occasion, and 1 in 10 battle insomnia on a regular basis, according to the Cleveland Clinic. If you fall into one of those groups, chances are you’re already following the tried-and-true rules for a good night’s sleep: Don’t have too much caffeine (especially late in the day), don’t exercise late at night, keep your bedroom at a cool, comfortable temperature, and make sure your bed, pillows and linens are comfy. Those are all good tips, but there are lesser-known things you can try to help you get more rest.
1. Set a Bedtime Alert
Most of us already use an alarm to wake up in the morning, but sleep expert Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, suggests setting it at night as well. “I tell people to set their alarm for one hour before bedtime, which reminds them to begin what I call the power-down hour,” says Dr. Breus, who is also a spokesman for the Zeo Personal Sleep Coach. He says you should spend the first 20 minutes of that hour taking care of any necessary chores (like walking the dog or making your kids’ lunches), then spend the next 20 minutes on hygiene (washing up, brushing your teeth, etc.), and save the last 20 minutes before bed for relaxation. You don’t necessarily have to meditate, if that doesn’t appeal to you; you can also do deep breathing exercises, read a book or even watch a little TV (as long as it’s not too stimulating).
2. Don’t Clear Your Mind 3. Count Numbers—Not Sheep 4. Get Up a Half-Hour Earlier 5. Consider Seeing a Professional 6. Don’t Worry If You Can’t Sleep Right Away 7. Go to Bed When You’re Tired
Experts say anxiety and
Part of the problem is that many of us just can’t seem to quiet that internal voice
that starts rambling on about the worries of the day. Of course, if you can clear your mind,
go ahead and do it. But if that’s impossible, don’t force it—you’ll only end up panicking about
the fact that you’re not sleeping, says Paul McKenna, PhD, author of the soon-to-be-released
book I Can Make You Sleep. Instead, try slowing down your thoughts.
“Practice saying anything and everything that comes into your mind to yourself in a slow,
monotonous, drowsy tone,” says Dr. McKenna. It doesn’t matter if you’re
thinking about what to buy tomorrow at the grocery
at work is going to go. If you slow everything down and talk to yourself in an even tone,
you’ll find it’s that much harder to keep worrying (or stay awake).
Another great way to quiet those racing thoughts is to count backward from 300 by 3s,
says Dr. Breus. Unless you’re a math ace, you probably won’t be able to focus on
anything else while you’re doing this, which means you’ll end up distracting yourself
from your stressful thoughts.
Yes, you read that right! If you’re suffering from chronic insomnia,
try getting up, for example, at 6:30 instead of your usual
7 wakeup time—no matter what time you fell asleep the night before.
You may be extra-sleepy for a little while, but this is hands-down the
most effective way to reset your body clock, says Dr. McKenna.
It works because it teaches your body that it can’t catch up on sleep in
the morning, so eventually you’ll start feeling drowsier earlier in the evening.
A sleep psychologist is someone who specializes in
gathering info about your emotions and your behaviors specifically as they relate to sleep.
Often found at sleep centers, a sleep psychologist can usually help resolve your sleep
issues in just four to six sessions, says Joseph Ojile, MD, founder of the
Clayton Sleep Institute in St. Louis and a spokesman for the National Sleep Foundation.
You shouldn’t pass out the second your head hits the pillow.
If that happens all the time, it’s a sign that you’re sleep deprived.
(Ditto for nodding off during boring meetings and long movies.)
Ideally, it should take 15 to 25 minutes from when you lie down to when you
drift off to sleep, says Dr. Breus.
If you’re having ongoing sleep troubles, don’t worry so much about the fact that it’s
almost midnight and you have to
get up in less than seven hours.
Forcing yourself to stay in bed when you’re not sleepy is just going to contribute
to more tossing and turning,
says Dr. Ojile. Instead, get up, do something relaxing, and go back to bed
whenever you do feel tired.
You might end up exhausted the next day (but that was bound to
happen either way under these circumstances), and the following night you
should have better luck getting to bed earlier.
3. Count Numbers—Not Sheep
4. Get Up a Half-Hour Earlier
5. Consider Seeing a Professional
6. Don’t Worry If You Can’t Sleep Right Away
7. Go to Bed When You’re Tired
(copy from Yahoo!)
Everyone dreams—every single night—and yet we tend to know so little about our dreams. Where do they come from? What do they mean? Can we control them and should we try to interpret them? We spoke to the dream experts to bring you nine surprising facts about dreams. Read before snoozing.
1. Dreaming can help you learn.
If you’re studying for a test or trying to learn a new task, you might consider taking a nap or heading to bed early rather than hovering over a textbook an hour longer. Here’s why: When the brain dreams, it helps you learn and solve problems, say researchers at Harvard Medical School. In a study that appeared in a recent issue of Current Biology, researchers report that dreams are the brain’s way of processing, integrating and understanding new information. To improve the quality of your sleep—and your brain’s ability to learn—avoid noise in the bedroom, such as the TV, which may negatively impact the length and quality of dreams.
2. The most common dream? Your spouse is cheating.
If you’ve ever woken up in a cold sweat after dreaming about your husband’s extramarital escapade with your best friend, you’re not alone, says Lauri Quinn Loewenberg, a dream expert, author and media personality. “The most commonly reported dream is the one where your mate is cheating,” she says. Loewenberg conducted a survey of more than 5,000 people, and found that the infidelity dream is the nightmare that haunts most people—sometimes on a recurring basis. It rarely has anything to do with an actual affair, she explains, but rather the common and universal fear of being wronged or left alone.
3. You can have several—even a dozen—dreams in one night.
It’s not just one dream per night, but rather dozens of them, say experts—you just may not remember them all. “We dream every 90 minutes throughout the night, with each cycle of dreaming being longer than the previous,” explains Loewenberg. “The first dream of the night is about 5 minutes long and the last dream you have before awakening can be 45 minutes to an hour long.” It is estimated that most people have more than 100,000 dreams in a lifetime.
4. You can linger in a dream after waking.
Have you ever woken up from such a beautiful, perfect dream that you wished you could go back to sleep to soak it all up (you know, the dream about George Clooney?)? You can! Just lie still—don’t move a muscle—and you can remain in a semi-dreamlike state for a few minutes. “The best way to remember your dreams is to simply stay put when you wake up,” says Loewenberg. “Remain in the position you woke up in, because that is the position you were dreaming in. When you move your body, you disconnect yourself from the dream you were just in seconds ago.”
5. Even bizarre dreams can be interpreted.
While it can be hard to believe that an oddball dream about your mother, a circus and a snowstorm can have any bearing on real life, there may be symbolism and potential meaning to be mined in every dream—you just have to look for it, says Harvard-trained psychotherapist Jeffrey Sumber. "The meaning of our dreams oftentimes relates to things we are needing to understand about ourselves and the world around us,” he says. Instead of shrugging off strange dreams, think about how they make you feel. “We tend to dismiss these dreams due to the strange components, yet it is the feeling we have in these dreams that matters most,” he explains. “Sometimes the circus and the snowstorm are just fillers that allow us to process the range of emotions we feel about our mother and give us the necessary distraction so we can actually experience that spectrum of emotion.”
6. Recurring dreams may be your mind’s way of telling you something.
Do you have the same nightmare over and over again? Loewenberg suggests looking for underlying messages in recurring dreams so that you can rid yourself of them. For example, a common recurring nightmare people have involves losing or cracking their teeth. For this dream, she recommends that people think about what your teeth and your mouth represent. “To the dreaming mind, your teeth, as well as any part of your mouth, are symbolic of your words,” she says. “Paying attention to your teeth dreams helps you to monitor and improve the way you communicate.”
7. You can control your dreams.
The premise of the new movie Inception is that people can take the reins of their dreams and make them what they want them to be. But it may not just be a Hollywood fantasy. According to the results of a new survey of 3,000 people, dream control, or “lucid dreaming” may be a real thing. In fact, 64.9 percent of participants reported being aware they were dreaming within a dream, and 34 percent said they can sometimes control what happens in their dreams. Taking charge of the content of your dreams isn’t a skill everyone has, but it can be developed, says Kelly Bulkeley, PhD, a dream researcher and visiting scholar at the Graduate Theological Union in Berkley, California. The technique is particularly useful for people who suffer from recurring nightmares, he says. Dr. Bulkeley suggests giving yourself a pep talk of sorts before you go to sleep by saying: “If I have that dream again, I’m going to try to remember that’s it’s only a dream, and be aware of that.” When you learn to be aware that you are dreaming—within a dream—you not only have the power to steer yourself away from the monster and into the arms of Brad Pitt, for instance, but you train your mind to avoid nightmares in the first place. “Lucid dreaming enhances your ability to learn from the dream state,” says Dr. Bulkeley.
8. You don’t have to be asleep to dream.
Turns out, you can dream at your desk at work, in the car, even at your kid’s soccer game. Wakeful dreaming—not to be confused with daydreaming—is real and somewhat easy to do, says Dr. Bulkeley; it just involves tapping into your active imagination. The first step is to think about a recent dream you had (preferably a good one!). “Find a quiet contemplative place and bring a dream that you remember back into your waking awareness and let it unfold,” he says. “Let the dream re-energize.” Wakeful dreaming can be used as a relaxation tool, but Dr. Bulkeley says it can also help your mind process a puzzling dream. “It creates a more fluid interaction between unconscious parts of the mind and wakeful parts of the mind,” he says.
Rabu, 01 September 2010
I'm too excited this month!
I dunno why !
why ya? maybe I should ask mr.birthday?
um.. maybe not.. I know my birthday on September but I hate my birthday for sure. so I'm not excited from my birthday... so?! why I'm so excited?
well.. you must wait and see what will happen on September.
I know you're a patient person :P
wait until something happen. You will know it and understand why I'm really excited on this month..
ha-ha well I'm going crazy this month? ups you almost got the a n s w e r!
but too bad
I will not tell you the a n s w e r
it's too danger to know...
I'm so bored because Hollyday --
well answer it by your own answer :)
maybe just me and God know the answer :)
ihihi Happy holiday than!
you're damn shit
you can't understand me! you're nuts! BLIND!
STAY AWAY from me. I don't care if something bad happen to you! you don't want to see me right? so me too! STAY AWAY PLEASE DON'T BACK!
I don't care where are you NOW with who and what are you doing!
it's yours now!
I'm out from this fvcking games!
I don't know you.