By Denisia Adams
WORD OF THE DAY
roil
(verb) To displease or disturb; vex.
Eg. My roommate's off-putting habits began to roil me
SA TRIVIA QUESTION
What is the oldest night club in Cape Town?
A – Club vibe B – Galaxy C – The living room
Answer: B – Galaxy (www.superclubs.co.za) DID YOU KNOW (www.didyouknow.org)
The first film animation was "Humorous Phases of Funny Faces" made in 1906 by American J. Stuart Blacton. ALSO DID YOU KNOW The longest movie in the world according to Guinness World Records is The Cure for Insomnia, directed by John Henry Timmis IV. Released in 1987, the running time is 5220 minutes (87 hours).
TIP OF THE DAY
How to Sleep Better (www.wikihow.com)
1. Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 7 a.m. on weekdays to get to work, so you get to bed around 11 p.m. because that's when you start to feel sleepy (and it's also a good time to ensure 8 hours of sleep). If, on the weekend, you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.
2. Try self-hypnosis to help you quickly get back to sleep when you need to counteract the effects of jet lag, get used to a time change, or accustom yourself to a new work schedule.
3. Be mindful of what you have eaten or drank before bed. Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion doesn't work well while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns.[1] Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine last for about 8 hours. Avoid tobacco products in the evenings as well. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well hydrated body will not wake you up thirsty in the middle of the night. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime. Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, ice cream, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax.[2] 4. Keep the room dark. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms.[3] Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including from windows, LED clocks and cable boxes, by covering them with heavy paper or cloth covers, or blue tack.
5. Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
o Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
o Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
Place a pillow under your legs, if you sleep on your back, to take stress off your lower back.
Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
6. Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed. 7. Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; it tires out your muscles and makes you even wider awake.
8. Make note of unusual circumstances. Many outside factors can contribute to overall sleeplessness, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation. 9. Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
11. Music. Play soft, quiet, and calming music while you sleep. This helps you to relax and fall asleep faster. Avoid playing music such as Rock or Rap, because that music is too exciting for sleep.
ALSO FEATURED:
Fuad Sawyer Cape Town’s very own Mariachi. Fuad with his tenor voice infuses his love for Mexican music and Afrikaans as well as Italian in his “sound”. His currently working on his album but people can expect his exciting Christmas CD coming soon. You can catch Fuad Sawyer this December 6th raising money for students, clearly a man passionate about music and community. The performance will take place at SABC, Studio P1 corner St James and Beach Road Sea Point at 15:00pm. To find out more about Fuad visit http://www.fuadsawyer.co.za/
I was then joined by Rob Murray artistic director of FTH:K and director of QUACK! What is Quack! you ask? It’s a visually compelling, Afro-Gothic fantasy of desperate hope and dodgy deeds, non-verbal performance. It’s the latest visual feast from FTH:K which opened at Grahamstown to rave reviews and which will run at the Intimate Theatre Tuesday – Saturday 10-21 November. “QUACK! comes at you like a sensory cyclone, unfolding in a series of mesmerising images. A man lies dying of fever in hospital, beset with visions. In his delirium, he escapes into a parallel universe, refashioning himself as a powerful healer. The story unfolds with character masks and a vivid scenic and sonic design.” To find out more contact +27 21 448 2838 or email clown@fth:k.co.za QUOTE OF THE DAY
Randolph Ray
Kindness is tenderness. Kindness is love, but perhaps greater than love...Kindness is good will. Kindness says, "I want you to be happy.
That’s it for the Morning Cruise, where we cruise through your weekday here on BushRadio 89.5fm live on your stereo between 9am – 12pm with me Denisia Adams. Take Care ... make the best of your day and Keep the Faith. Stay Real!!!!!!!!!!
No comments:
Post a Comment