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Wednesday, June 4, 2014

its been a while .....


its already 1 and a half month since my diploma's day is over but i still jobless. i do not know what to until i had myself playing Dota 2 24/7 and do How I Met Your Mother marathon from season 1 until season 9. for real nikman? please get a life. or perhaps a job. but somehow i felt like i do not have much time to work because i still have driving license to take care of and my Dota 2's item and offer is just around the corner for its expiry date. currently, only 3 months left before i pursue my study in Hons. Mechanical Engineering field at UiTM Shah Alam. i still searching for the undergraduate scholarship tho. if anyone can help, i really do appreciate it. anywho, because of being passionate into this game called Dota2 my sleeping schedule seems to be slightly changed or to be exact my day and night are now in opposite time. i play dota n watch movies during evening and wake up during the afternoon. ouch! thats going to effect my worklife later. to change that back to normal isn't going to be easy. still, i'm in my process to settle back to the time it was where my bedtime is according to the healthy lifestyle and wake up fresh and revive. so is this insomnia? i don't think so.correct me if i'm wrong. but for the them who have insomnia, these are some tips i can share with you peeps. fyi, i searched from the internet i do not its effectiveness but still you got nothing to lose ^^, .

Using a sleep diary to identify insomnia-inducing habits
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between your late-night TV viewing or Internet surfing and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia.
All you have to do is jot down daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, where you fall asleep, what you eat and drink, and any stressful events that occur during the day.
Adopting new habits to help you sleep
  • Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.
  • Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you’re tired. This will help you get back in a regular sleep rhythm.
  • Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
  • Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.
  • Don’t read from a backlit device (such as an iPad). If you use an eReader, opt for one that is not backlit, i.e. one that requires an additional light source.
  • Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.
Preparing your brain for sleep
Your brain produces the hormone melatonin to help regulate your sleep-wake cycle. As melatonin is controlled by light exposure, not enough natural light during the day can make your brain feel sleepy, while too much artificial light at night can suppress production of melatonin and make it harder to sleep. To help naturally regulate your sleep-wake cycle and prepare your brain for sleep:
  • Increase light exposure during the day. Take breaks outside in sunlight, remove sunglasses when it’s safe to do so, and open blinds and curtains during the day.
  • Limit artificial light at night. To boost melatonin production, use low-wattage bulbs, cover windows and electrical displays in your bedroom, avoid bright light and turn off television, smartphone, and computer screens at least one hour before bed. If you can’t make your bedroom dark enough, try using a sleep mask.

those only few tips i shared here. to read more, just visit this link given

that is quite a time to kill before i'm trying to sleep. well, this "can't sleep" matter really make me wanna update my blog since almost couple of years from my last post. anyway thanks for reading although nobody is gonna read it. but still, i appreciate your reading :) . have a nice moment from Nikman Malek

p/s : i've got addicted to Old Town White Coffee's mocha. now i know why i can't sleep. T__T

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