Saturday, December 02, 2006

For all you Insomniacs out there ...




Dedicated to cosimfree911

Those are some tips for a good night sleep.










  1. Do not nap during the day.

  2. Limit caffeine

  3. Don't smoke (if you are a heavy smoker, try to cut down)

  4. Expose yourself to bright light/sunlight soon after awakening.

  5. Exercise early in the day

  6. Check your iron level. (Iron deficient people tend to have more problems sleeping)

  7. Make your bedroom primarily a place for sleeping ( is not a good idea to use your bed for paying bills or doing work)

  8. Incorporate bedtime rituals. (listening to soft music or sipping a cup of herbal tea)

  9. Relax for a while before going to bed. (spending a quiet time can make falling asleep easier, this may include meditation, relaxation or breathing exercises, or taking a warm bath)

  10. Don’t eat a large, heavy meal before bed.

  11. Bedtime snacks can help. (an amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime)

  12. Jot down all of your concerns and worries. (write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful)

  13. Don't do anything stimulating. (don't read anything job related or watch a stimulating TV program)

  14. Create a bed journal to follow your sleep pattern. (include: time you went to bed and woke up - total sleep hours - Quality of sleep - times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated) - amount of caffeine you consumed and times of consumption - types of food and drink and times of consumption - feelings - happiness, sadness, stress, anxiety)

23 comments:

ZiZoTiMe said...

Simply i can't do any of ur points :P

Welcome Insomniaaaaaaaaaaaaaaa ;)

Z said...

I love the sleep cycle pic but I doubt that I can follow any of the pointers you just mentioned. :P

cosimfree911 said...

well thankss alot

well im ganna try them i do some of them now and im ganna try the rest soon
1-i dont
2-i'll
3-i dont 7emdelaah ;)
4-i havent done that for long time i will do it
5-i will
6- i have to check
7-will im ganna try cos my ofice next to my bed maybe i'll move it
8-why not
9-that sound nice im ganna try it today
10-ok ;)
11-i ate peants to day ;)
12-i have very long to do list hathaa elly emta3ebnee :P
13-hmm thats hard what else i can do
14-i dont know about that its not me at all :P

and thankssssss alot i loved it
thank you :)

3abeer said...

zizotime,

there's no harm in trying :)




z,

Why's that?




cosimfree911,

you're most welcome :)

Alia said...

1. Sometimes I can't help it.
3. Thank God I don't.
4. A little bit hard to do .. بروحي أقوم دايخة وغضب أبطل عيوني
5. مستحيل ... أقوللج أشلع روحي من الفراش شلاع
6. How would I do that?
7. I never pay bills (lucky me) & paperwork stays at work.
8. Music is a blast.
9. Is singing to Beedo a bedtime song considered relaxing??
10. so true.
11. Bedtime snaks never works with me .. (not even coffe makes me awake).
12. That's a great idea that would work.
13. I agree .. watching Friends or Will & Grace before sleeping helps me alot. while thinking of work would keep me awake all night.

3abeer said...

عاليه ... إتهبلين
LOL

check your iron by doing a blood test ..duh :P

and you only resort to that if all else fails and you can't find a reason why you are an insomniac.. and I bet you're not.. we all have some days that we can't really sleep :)

♀ L's brain ♀ said...

I love the Sleep Cycle pic.

unlike ZIZOOOOOO lol, :P I can follow all these tips. and a bowl of cereal+warm bath+reading+tv always work on me :D shboga lol :/

3abeer said...

l's brain,

LOL... ee walla shboga
a warm bubble bath does wonders for me, in addition to soft music :)

try what ever works for you.. wi 3ala golat one of my friends.. what ever cooks your kababs :P

Fonzy said...

hehe i do the opposite of all the things u listed and sometime drink coffee before sleeping, and i still fall asleep. i guess its cos i work 12 hours a day at least and its non stop work. but i do agree with all u said.

neelaah said...

Don’t eat a large, heavy meal before bed.

انا عندي احسن شي
مجبوس دياي
غدا
مع كلاس لبن

و اناااااااااااام
نوم الرضيع

3abeer said...

fonzy,

I said ti before.. and I'll say it again...
whatever cooks your Kababs!

Sleep comes to rested minds and exhausted ones too ;)




neelaah,

جذي الكرش ما يضيع

lol

:)

Alia said...

3abbour ...

I thought that there's an easy way to check it at home ... just like diabetes ... عبالي اكو شي جديد وانا متخلفة وما ادري

السموحة

3abeer said...

Alia,

بعيده عن التخلف .. كبعد وفرة عن خط عبدلي

والذكاء يلتصق فيكي كما تلتصق
البمبرة بالرخام الأملس

~ bsa6 el fagr

Alia said...

تضحكين إذا قلتلج إنني حافظة اوبريت بساط الفقر وأوبريت مداعبات قبل الزواج وشهر العسل عن ظهر قلب


but welcome to bsa6 elfaqir

3abeer said...

Alia,

That makes the two of us!!! :)
I mean I always sing the whole thing for all el operaitat ...

يلا نسوي مسابقة
;)

MiYaFuSHi said...

Thanks for all the great tips.

But to tell u the truth, I find that having a good work out, puts you right to bed once u hit the sheets:)

3abeer said...

Miya Dalring,

you're welcome ;)

it's great that working out works for you, alot of people tend to get more eenergetic if they do exercise before bedtime and they can't go to sleep.

Dr.Lost said...

hehe cant do that stuff.. or most of it that is.. ill try though :)

3abeer said...

Dr.lost,

with your working schedule! I don't blame you :)

Fayoora said...

uuusseeful!
Thanx!

3abeer said...

fayoora,

your welcome dear :)

Dr.Lost said...

a woman that understands what i go thru everyday.. thank you ! :) you're one of a kind i tell ya.. ya3jibni feech inich imqadra ;p

3abeer said...

dr.lost,

we aim to please :P