lif——–E

its 1:08 AM on my clock…me and my boardmates had just finished watching DIRTY DANCING…its a kilig movie eh…hmmm bago lang ko nakaremember…last sunday was my kababata’s birthday and i forgot to greet her!…nah mao…what did i do today?…got no class this morning…exam later in the afternoon….am goin to sleep na…got to wake up early tomorrow…wwwwweeh…

hay…am trying to understand why am having trouble getting some sleep…i have searched yahoo and here’s what ive found out…

causes:

Psychological Causes

In many people, insomnia can be the result of:

• Anxiety, a condition in which individuals feel increased tension, apprehension, and feelings of helplessness, fear, worry, and uncertainty. This may be due to the effects that other people at work have on us, financial worries, concerns over relationships outside work or numerous other causes.
• Stress, or how effectively a person copes with any emotional, physical, social, economic, or other factor that requires a response or change.
• Depression, a mood disturbance characterized by feelings of sadness, despair, and discouragement.

In addition, a lack of a good night’s sleep can lead to these very same psychological problems, and a vicious cycle can develop. Professional counseling from a doctor, therapist, or sleep specialist can help individuals cope with these conditions.

Physical CausesTemporary Events Or FactorsPhysical Relaxation Mental Relaxation Other Techniques

The physical causes of insomnia include the following:

• Hormonal changes in women. These include premenstrual syndrome, menstruation, pregnancy, and menopause.
• Decreased melatonin. The levels of melatonin, the hormone that helps control sleep, decrease as a person ages. By age 60, the body produces very little melatonin.
• Medical conditions. These include allergies, arthritis, asthma, heart disease, high blood pressure, hyperthyroidism, and Parkinson’s disease.
• Pain. Pain and discomfort from a medical illness or injury often interfere with sleep.
• Genetics. Problems with insomnia do seem to run in some families, although researchers have yet to identify how genetics play a role.
• Other sleep disorders. These include sleep apnea (in which one temporarily stops breathing during sleep) and periodic leg and arm movements during sleep (in which one’s muscles excessively twitch or jerk).

Short-term insomnia can be linked to events and factors that are often temporary, such as:

• Adjustment sleep disorder. This form of sleeplessness is a reaction to change or stress. It may be caused by a traumatic event such as an illness or loss of a loved one, or a minor event such as a change in the weather or an argument with someone.
• Jet lag. Air travel across time zones often causes brief bouts of insomnia.
• Working the night shift or long shifts. Individuals who work at night and those who work long shifts may have trouble adjusting their sleep habits.
• Medications. Insomnia can be a side effect of various medications, both prescription and over-the-counter.
• Overuse of caffeine and alcohol. Caffeine most commonly disrupts sleep. While a drink or two before bed may help a person relax, more than that can lead to fragmented sleep and wakefulness a few hours later.
• Environmental noise, extreme temperatures, or a change in a person’s surrounding environment.

treatment:

If you are anxious about falling asleep, certain muscles in your body become tense and sometimes painful, interfering with sleep. Physical relaxation techniques can help.

Find a quiet, peaceful place in which to practice the following technique about 30 minutes a day:

• Lie perfectly still until you find the most comfortable position for yourself. Now deliberately tense up the muscles in your arms and legs as tightly as you can. Try to hold this tension for about a minute and then let the muscles relax gradually-first your legs, and then your arms.
• Now let your whole body feel as relaxed as it possibly can. Take a rest for five minutes and then repeat the procedure twice more.
• At the end of the session, try to concentrate on the feeling of your muscles and let them go as limp and relaxed as possible for the rest of the period. Try to make your breathing slow and steady as you relax.

This technique is designed to teach individuals how their body relaxes and how to control relaxation and tension.

Since stress and worry, including the worry about not being able to fall asleep, are often at the core of insomnia, many people have found that mental relaxation techniques can help them to feel less anxious and therefore sleep better.

This method also requires finding a peaceful, quiet place to practice this technique for about 30 minutes a day:

• Try to relax your body first, by finding the most comfortable position for yourself. Then empty your mind of all thoughts by concentrating on one particular object in the room or a particular part of the room.
• After a minute, sit up, and then walk around for a bit. Then return to your position and repeat the exercise.
• Now think of a particularly happy time in your life that you really enjoyed. If you cannot immediately think of something, find a poster of some exotic place or beautiful scenery. Concentrate on imagining yourself in this place for about five minutes.
• Try to feel the sensations first in your neck muscles, and then in your arm and leg muscles, as they gradually become relaxed. After another few minutes, get up and walk around the room a bit. Then repeat the process.

This exercise differs from the physical technique in that it emphasizes controlling the psychological components of anxiety before attempting to relax your body.

Other relaxation techniques to try include:

• Yoga or meditation
• Exercise (shown in studies to be an effective way to achieve a healthy sleep)
• Mind-body therapies such as guided imagery or hypnotherapy
• Reading while lying in a relaxed position
• Listening to music while lying in a relaxed position
• Having a soothing bath or shower before bed
• Massage, especially of the neck, shoulder, and leg muscles

huhuhhu…i cant sleep…i think its been three days that i cant sleep well…wahhh i still have an exam tomorrow but i jsut cant concentrate in studying because my head is throbbing with pain…huhuhuhu…good luck na lang sako noh? …

hay at last…makaresearch na jud ko!!!…og makaconnect na balik sa mga tao…naa ko exam ugma…maski muslim holiday…so magstudy na kunu ko kay murag alas diyes na sa kagabion og maghimo na ko sa first draft sa akoa thesis…gud nyt everyone!

…good morning sunshine!…maraming thank u at am feelin’ okay ryt now…i had menstrual cramps…hay ang hirap talagang maging babae!…may monthly dues na, ikaw pa ang pregnant…add mo pa ang hirap pag naglilihi…at wag nang isali na madalas pang maloko ang mga babae sa pag-ibig…ehehehe…nag-emote jud ko sa akoa pagkababae bah…

…im goin to have a quiz today…no class this morning just later this afternoon…hmmm…am goin to spend the rest of the morning reading and surfing net…wahh…ano pa bang pedeng gawin?…

…so ala talaga akong mapost na meron kahit slyt na kwenta…hayaan nyo nalang…Ü

just arrived here in iligan…whew…kadaig sa kadi ng labhonon ko oi!…2006 na…so balik na pud ang skul…ang kalbaryo…ehehhe…hay…ang akong purt yabalik da isab ng manila…bag-o da isab na kamingaw huh?…matulog sako!…kapoy byahe…Ü

i woke up 4:45 am today…wahhh late au for simbang gabi…grbeh kaulan…hmmm…ala pa jud nangmata akoa boardmates!…mau gani si twinkz taod2 ningbangon…nyahahaha…gipasimba japun mi…wahhhh late na jud au mi sa mass…better late than never!…ehehehhehe…oki ra naa bitaw pamainit…nyahahhaha…

wahhh mura jud ko og tala! wala koy mahimo…mao magsamok-samok ko…karon e-update nako ang blog…bow…mana!

what i really hate the most is when someone disturbs my sleep…unfortunately this afternoon…the whole msu-iit did…today marks the annual iit paskuhan…and late this afternoon they had a foot parade…as a "good" that i was i did not attend and just slept…my head was throbbing with pain…that’s why i did not go…huh as if i will if ala nagsakit ako ulo…lol…well, i was awaken with their shouts…specially the CSM students…they were like "CSM!CSM!CSM!"…as if…NAGLAGOOOOOTTTT JUD KO!!!…our boadring house is situated just across our skul…the worst part is that our room is located on the road side…sa may beranda jud dapit!!!…that’s why sensitive au ko sa mga noise!…og!mga tingkuling jud grbeh taraw ilaha cheer2…but later on it was okay with me that i was disturbed…because i was expecting that there was a fire works display…but i was disappointed to know that ala man diay…toinks…mao to…giganahan na unta ko kay nakamata ko…i thought i’ll miss seeing the fireworks…’yun pala ala wala…urgh!…

i was expecting to go home this saturday…sad to say!…still we’ll be having our paper presented  this coming saturday for our  marine pollution…wahhh!!!…i still have one deadline to pass…my first thesis draft!…huhuhuhuhu…

kakagigising ko lang…im sooo damn tired…i slept early in the morning…around 3 am…we had  our christmas party at our boarding house…well it was just held at the carenderia of our bhaws…i was tasked to cook the lumpia…hai…the party was okay…we enjoyed…after we ate we watched Pinoy Big Brother’s big night…so the party stopped…but eventually we continued partying after knowing that they were still casting more votes for at least one hour!…so we then exchanged gift…had games…when it was time to announce the 2nd Big Winner, again we stopped our party…so NENE won!…charmoses oi…ehehehe…even if PBB got into our party and was kinda destruction to our partying…we had agreed that it was also one way of making bond with our boardmates…hehehe…after watching PBB we danced untill we call it a night…and the most tiring task…was cleaning up all our mess…