Curing Insomnia Without the Pills

Curing Insomnia Without the Pills

Better sleep doesn’t have to come in a pill.
For people with chronic insomnia, studies show that simple behavioral and psychological treatments work just as well, and sometimes better, than popular medications, according to a report in The Journal of Family Practice.
The medical journal Sleep last year reported on five high-quality trials that showed cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer. Another American Journal of Psychiatry analysis of 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs. In other measures, sleep therapy worked just as well as drugs, but without any side effects.
The behavioral strategies for better sleep are deceptively simple, and that’s one reason why many people don’t believe they can make a difference. One of the most effective methods is stimulus control. This means not watching television, eating or reading in bed. Don’t go to bed until you are sleepy. Get up at the same time every day, and don’t nap during the day. If you are unable to sleep, get out of bed after 15 minutes and do something relaxing, but avoid stimulating activity and thoughts.
So-called sleep hygiene is also part of sleep therapy. This includes regular exercise, adding light-proof blinds to your bedroom to keep it dark and making sure the bed and room temperatures are comfortable. Eat regular meals, don’t go to bed hungry and limit beverages, particularly alcohol and caffeinated drinks, around bedtime.
Finally, don’t try too hard to fall asleep, and turn the clock around so you can’t see it. Watching time pass is one of the worst things to do when you’re trying to fall asleep.
It may be hard to believe, but studies show these simple steps really do make a meaningful difference for people with sleep problems. These interventions are based on the notion that thoughts and behaviors can “hyper-arouse” the central nervous system and deregulate sleep cycles, resulting in chronic insomnia, reports Family Practice.
If these steps don’t work, talk to your doctor about a referral to a sleep therapist, who can also teach you additional relaxation techniques to help bring on sleep. Sometimes, a therapist might work with you to reset your sleep-wake schedule, a more involved process whereby patients adjust their bedtime each night over the course of a few weeks.
And for more information about sleeping pills, read this story in The Times.
from: www.yahoo.com

8 Ways To Handle An Argument

by Jennifer Good
Let's face it, no one is perfect. No matter how hard you try, or howloving and respectful of a couple you are, you are bound to get intoa disagreement once in a while. With a few tips though, it doesn'thave to be something that can harm your relationship. The next timeyou feel an argument starting to form keep in mind these 8 ways tohandle an argument!

1. Give your partner enough space to voice his or her concerns.I'm sure you hate it when people interrupt you; give your partnerthe same respect -- even if you don't agree with what they aresaying.

2. Make an extra effort to really understand what you partner istrying to say.It is very easy to fall into the trap of thinking you know what theyare saying, when in fact you may not have a clue. If your partnerfeels like you understand what they are saying, you'll find a way toend the argument far more quickly.

3. Don't say something you'll regret later.Always consider your relationship like a glass. It is sturdy, tough,beautiful and clear when taken care of, but if it is mistreated ormishandled it can end up scratched, cracked or even broken. Takecare in choosing the words you say when you are in the heat of themoment.

4. Don't bring in past woes.The past is the past... let it stay there. If you dwell on pastoccurrences, you'll never find a solution for the future yourpartner will feel less loved and respected, and you will always feelnegatively towards your partner. People make mistakes. Give yourpartner the chance to recover from them, and encourage and supportthem when they make the right choices.

5. Learn to compromise.If you can learn to compromise, you'll find yourself in fewerdisagreements. If you don't like something, then agree with yourpartner to find some middle ground. This also applies the other way.Be willing to come up with alternative solutions for things yourpartner doesn't like as well!

6. Realize that no matter what you say, you both may not agree onthe issue at hand.An argument is typically started because you want someone to agreewith you about something. You think that the other person must notknow all the facts, so you begin to explain it to them. The moreyour partner still disagrees with you, the more upset you usuallyget. But, if you realize that sometimes it is best to just letyourselves agree to disagree -- you'll show your partner that younot only respect their opinion, but respect their individuality aswell. You never know, maybe later on they (or even you!) mightchange their mind.

7. Make a commitment to talk about the situation until it is handled.It's far too easy to run off and avoid your partner, or give themthe silent treatment. Instead, make a commitment right now to eachother to respect each other enough to work it out -- even if ittakes all night. Nothing is unsolvable when you are working togetherto truly find a peaceful resolution.

8. Make your relationship with your partner your first concern whenyou are in the middle of a disagreement.This does not mean bend over backwards for them or compromise yourintegrity. Just keep in mind that the person you are arguing with isyour best friend, lover and soul mate. If you both keep that at theforefront of your mind in an argument, it will keep what mattersmost away from cruel words

The Seven Wonders in Man

The Seven Wonders in Man

1. Man is aware about his inevitable death, yet he indulges in laughter and
merriment.
2. Knowing that this world will come to an end, man still hankers after it.

3. Man knows that everything has been predestined yet he laments over
the loss of something.

4. Man has been warned and has the full knowledge about the fire of hell
but he continues to sin.

5. Man believes in the Reckoning of the hereafter but still he persists in
amassing wealth.

6. Declaring his belief in the Unity and Oneness of Allah, yet man
remembers others besides Allah.

7. Man believes in Jannah but still finds pleasure in the idle pursuit of this
fleeting world.


Source: 'DEATH' by Husainiyah Publications Estcourt . Source: 'DEATH' by Husainiyah Publications Estcourt