MERGED: How to conquer Insomnia

[dunat]

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haha preha ta doh. . buntag nasad ko matog. usahay mo mata nakog alas 3. . maka mata kog alas 12 pero tog ko balik . ^^ hmmmpf. dugay2 nasad ning insomnia.ha ni. hehehe. naanad ko tungod sa o2jam. hahaha. nya ga salig sad ko kai ako klase puros gabie. ;] ambot . maski unsaon nakog pugos matog ug sau d japon ko katog. mag mata2 japon ko. .nya daghan sad ko ma huna2an nga mga wai au. hahaha

[joco_ph]

imni lang ug emperador usa ka flat

[nirdle_phogi]

tv ra tambal ana bro.. kanang boring nga salida.. works for me..

[nyxgorf]

milk!! tnoud.. wlai bnuang...

[popoy2]

same problem here bro..

[sam_maybe]

bitaw.. drink 1 glass of milk...

[sexy_roxy]

drink milk... mka help pd ng mgbasa ka or watch ka ug boring nga movies...

[jcgoyong]

daghan man clase nga insomiac pero since the case here is you only feel sleepy at early morning, the problem then is imo body clock.

One way to get your body clock on time is NOT TO SLEEP till its sleeping time. maski muabot pa kag 24hrs halos wla 2log. dba, mka 2log jud ka diritso on time sa kakapoi. mata ka on time nsad. then continue doing the NOT SLEEP before SLEEPING TIME technique. Do that until youre used to it.

Another way to slowly adjust your body clock is called power naps. daghan na gagamit ana. samot na tong nag work sa callcenter nga graveyard shift. 2hrs MINI SLEEP lang maski maputol ka. relaxed na kaau ka ana. dli ka groggy. ayaw lang lahos 4hrs kay maglabad imo ULO. If you do that, you can still move well pero sooner or later ma sleepy napud ka. Payts kaayu kay if sleep time na, Pwede nka mag straight 8hrs sleep. dli na lisud i2log.

Another way nga effective mka2log on time is to exhaust yourself. pag KAPOI kaau, lami ka2log. Do things like read books, clean your room, etc. Maski mag masturb8 pka(mature thinking ha. no offense meant)

Drinking Milk is also effective pero ayaw lang gyud ka2log kung busog kaau ka kay basin ma rico yan ka ana. accute pancreatic ek ek ambot basta DEADLY.

Im insomiac pud and I do those when i need to sleep on time. if not, I just enjoy what i do. ^^
which is play MORE GAMES! ehehe

btw, naa sab lain insomiac, forgot the name, Kana bitaw dli mka2log balik if makamata? i also have that. The only cure for that is power naps ra jud. kay basically power nap ra to exhaust yourself.

If the reason nganu insomiac kay kay mag cge dagan imo brain, which is usually sakit sa mga long memory term people, try to relax your mind. Listen to music or imagine things with your eyes closed. buy BLINDS if you must.

Tip: mas dali ma2log kung PITCH BLACK. dli effective ng closed eyes unya siga gyapon. sampungi imo mata. mas dali mka relax

[lemzuico]

A good night’s sleep makes you smarter, happier, boosts your immune system and overtime can actually slow the aging process. Unfortunately, during these stressful days, a solid 7-8 hours is harder and harder to come by. You don’t need me to tell you just how lousy and out of it you feel when you sleep badly. Besides, beauty sleep is no mere expression — everyone looks better and brighter when they’ve had a full 7-8 hours. Make sure you’re getting the shut-eye you need with these tips:

1) SKIP THE SECOND ROUND

Alcohol is probably the substance used most often for sleep, reports a study in Principles and Practice of Sleep Medicine (it’s also a major ingredient in many over the- counter cold medications.) However, when you fall asleep under the influence, both the quantity and the quality of your sleep are adversely affected. Even small to moderate intakes of alcohol can suppress melatonin (a hormone that help regulate sleep), interfere with restorative N-REM cycles, and prevent dreaming, according to Rubin Naiman, PhD, a clinical assistant professor of medicine at the Arizona Center for Integrative Medicine at the University of Arizona and coauthor of Healthy Sleep.

Try moderate exercise instead to help you sleep better — and as a bonus, you’ll lose a few pounds

2) CUT BACK ON CAFFEINE

Caffeine boosts alertness, activates stress hormones, and elevates heart rate and blood pressure — none of which are very helpful when you’re trying to get shut-eye. Some people are more sensitive than others to caffeine’s effects, and one’s sensitivity may be hereditary. If you’re sensitive to caffeine, take note that its half-life — the time required by your body to break down half of it — can be as long as 7 hours. In other words, if you were to have your last cup of coffee at 1 pm, a quarter of the caffeine it contained could still remain in your system as late as 3 am. In women, estrogen may delay caffeine metabolism even further. Between ovulation and menstruation, you take about 25% longer to eliminate it, and if you’re on birth control pills, you take about twice the normal time. (Newer, low-estrogen pills may have less of an impact.)

3) OPEN A WINDOW

Most sleep researchers advise keeping your bedroom cool, but not cold — the National Sleep Foundation recommends between 54 and 75°F. This is because a cool room makes it easier for your core body temperature to drop, which must occur for you to fall asleep. (Body temp reaches its lowest point about 4 hours after you nod off.) However, the thermostat is only part of the story: Proper air circulation and blankets that aren’t too heavy —a big problem in hotel rooms — can also facilitate a drop in body temperature.

A series of fascinating studies done in the past decade and a half by Swiss researchers Kurt Kräuchi and Anna Wirz-Justice, PhD, found an inverse relation between warm feet and cool body temp: When your feet and hands are warm, the blood vessels dilate, allowing heat to escape and body temperature to fall, initiating sleep. Conversely, when hands and feet are cold, the vessels constrict, retaining heat, which may keep you awake.

4) ORDER THE PASTA AT LUNCH, NOT DINNER

It’s true that carbohydrates boost the sleep-inducing amino acid tryptophan in the blood, which in turn boosts serotonin. But don’t assume that a big plate of pasta will put you to sleep; in fact, as a general rule, anything that raises body temperature, including the consumption of calories, wrecks sleep. Plus, if you have any digestive problems such as heartburn or gastroesophageal reflux disease (GERD), eating a big meal before bedtime is just asking for trouble.

5) USE YOUR ALARM EVERY DAY (EVEN SUNDAYS)

Most experts insist that we regularize our sleep. They point to evidence that our circadian rhythm — the natural ebb and flow of energy levels throughout the day — thrives on consistency. The more predictable our sleep schedule, the better our bodies work, they say. But even those who argue this most strongly admit that, while it helps to keep a regular sleep-wake schedule, it may not be the complete answer.


According to researchers, even if insomniacs keep regular sleep patterns, it doesn’t necessarily mean they’ll sleep well or long enough, notes Kathryn Reid, PhD, a research assistant professor in the department of neurology at the Northwestern University Center for Sleep and Circadian Rhythm. Napping is an issue on which experts are also divided. Bottom line: try to get up and go to sleep at roughly the same time most days of the week.

Source: http://shine.yahoo.com/channel/healt...somnia-397616/

[smictague]

milk? sure?
cge manko inom gatas
mao raman japon
tog ug buntag na. .
huhuhuhu