22 July 2010

Tidur oh tidur....


have u ever had a problem with your sleeping pattern???.. i do.. it suck having this of prob.. sometimes i even cry when because i want to sleep but i can't (hoho).. i try so many thing yet the problem keep haunting me. so i do googling about my problem..so just want to share one article with eveyone. (walaupun aku x suke posting panjang2 ni tapi i might get some benefit from this one)..

Your alarm goes off, and you realize that it is time to get up again, but your body protests, trying to snuggle back under the warm covers for some well deserved rest. You have again, like so many nights, tossed and turned the whole night, your eyes are burning fiercely from exhaustion, and you are suffering from these extreme yawning fits that are all beyond your control. You have once again not slept a wink...! Does this sound familiar to you? (yes to me)

You are then one of the millions of people all over the world who suffers from sleep deprivation. But take heart, there are certain things that you can do to ensure you get the restful shut-eye, that well deserved good nights sleep that your mind and body needs. By understanding the science of sleep, is your first step towards saying good bye to those sleepless nights of counting sheep forever.(yet i never trying to count sheep bcoz that seem so stupid to me)

Normal sleep is divided into non-rapid (NREM) and rapid (REM) eye movement sleep, Then the NREM is further divided into deeper stages of sleep, these are N1, N2 and N3, this is also known as deep or delta-wave sleep, which as they progress, requires stronger stimuli for a person to be awakened from.

REM sleep has tonic and phasic components. This phasic REM is characterized by rapid eye movement, muscle twitches and respiratory variability, in other words, it is a light period of sleep from which we are easily awakened. Whereas tonic REM involves persistent movement, including voluntary muscle inhibition.

Each of these phases of sleep has its specific functions. In the deepest phase of sleep, the N3 stage or NREM stage, our hormones and neurotransmitters, such as the growth hormones, testosterone, serotonin and may others are released into our bodies. Therefore a decrease in this type of sleep can cause you to gain weight, resistance to insulin, give you mood swings and even cause depression.

Meanwhile, REM sleep plays a major role in our memory and concentration functions, a decrease in this REM sleep causes a decrease in cognitive functioning.(agak2 ada relation tak dengan kepala aku yg x berapa betul ni??)

Some of the most common sleep disorders that affect many people around the world includes snoring, sleep apnoea, insomnia and restless leg syndrome. These all contribute to excessive daytime sleepiness, irritability, weight gain, diabetes, chronic hypertension, cardiovascular disease and immunodeficiency. Therefore most medical practitioners agree that six to eight hours of quality restful sleep (dh tu pukul brape nk kene tidur? pukul brape nk kene bangun??) every night is essential to our mental and physical health. Thus enabling the body and mind to repair and replenish itself, it is essential for body and brain tissue to be able to restore itself, as well as to regulate your body temperature.

To be deprived of sleep, not only results in a decrease in core body temperature, immune system function and the release of growth hormones, but is also implicated as a major cause in heart rate variability.

Lack of sleep and sleeping problems can be attributed to a number of factors, which includes stress, anxiety, depression and even psychiatric and psychological conditions. Anxiety and depression can lead to insomnia, this is a sleeping disorder where a person is unable to fall asleep even when the conditions are permissive to a good sleeping environment. But some people have primary insomnia with no underlying causes at all.

Then the economic situation with it's stressors can also cause a disrupted sleep pattern. Financial problems are associates with increased anxiety, causing high frequency brain activity which results in inability to fall asleep.(ermm, aku byk gune brain activity ke?? (^_^)..)

Some researches has also shown that unhealthy lifestyle habits do contribute greatly to sleep disorders as well. Here the culprits are emotional distress, originating from anger or anxiety, substance abuse such as caffeine, nicotine and alcohol, or to disturb your natural body clock, (circadian rhythm) with having an irregular sleep schedule and pattern(this is my major prob), for example, taking naps during the day, or staying up late-night. Disturbing the natural body clock is also common amongst who work shifts, students who pull all-nighters with studying.

Also environmental factors that should be taken into account such as noise, bright lights, and unfamiliar surroundings does play a role in sleep deprivation.

If you are one of the many people world wide that suffer from sleep problems, some small lifestyle adjustments might just solve your problem, like changing to a well balanced diet and doing some regular exercise. If your body functions properly, you are more likely to wake up with the energy you need to tackle a new day, with enough relaxing satisfying sleep.

Do not sleep in a room with extreme temperature, this uncontrollable and uncomfortable room temperatures will prevent your from falling asleep and disrupt your sleep.

Do not turn your bedroom into an entertainment centre, avoid having your TV, computer ( yg ni susah skit kot) or games console in your bedroom because it will distract you from your much need deserved sleep.

Some pointers on what not to do when you want to fall asleep, and the first one is not to lie awake in bed. When you have trouble sleeping, rather read a book or listen to some relaxing calming music, until you fall asleep.

Some more tips on how to achieve a good nights rest.

Try to relax before your bedtime, bedtime rituals like a warm relaxing bubble bath or reading makes falling asleep much easier.

Set a regular bedtime, and a regular wake up time. Have a set schedule that you stick to, during the week and weekends.

Watch what you eat before bedtime. It has been proven that eating a large, heavy meal before sleeping causes discomfort and the meal interferes with your sleep.

Do some breathing exercises to relax your mind and body to encourage sleep. Breathe in deeply from your abdomen, and through your nose for three seconds. Then breathe out for three seconds. Then pause for another three seconds before starting all over with breathing in again for three seconds... and so you continue this exercise every night for about ten minutes.

p/s: paling penting before tidur, ambik wuduk, baca al-mulk, n baca doa tidur..( mendisiplinkan diri memang sakit pada permulaannya n nak bentuk diri perlukan effort dari diri sendiri dulu..)

and one of the major cause of my problem is my discipline. tak pernah nk tegas dengan diri sendiri..


2 comments:

sya mansor said...

huh.. mulai hari ini saya kan jaga pattern tido saya

rhapsody_sufi said...

is it bcoz the weight gain things dear??? haha