Sukar bangun tidur?

Adakah anda seorang yang sukar untuk bangun pagi, terutamanya untuk bangun solat subuh? Kalau ya, apa sebabnya? adakah kerana sukar nak tidur pada waktu malam atau anda seorang insomnia? atau jam tidur yang tidak menentu? atau kerana tabiat warisan yang kuat tidur? atau suasana di rumah atau di bilik tidur yang membuatkan anda sukar untuk membuka mata di waktu pagi?

Ada bermacam-macam sebab yang anda sendiri boleh kenalpasti. Seboleh-bolehnya, selepas dikenalpasti sebab-musababnya, anda bolehlah berikhtiar sendiri untuk mengatasi masalah sukar bangun pagi ini.

Walau bagaimanapun, berikut dipetik beberapa maklumat tentang kenapa sukar bangun tidur pagi dan kaedah umum untuk mengatasinya….

When You Have Trouble Waking Up

Is it so hard to fall asleep you can’t wake up in the morning? Here’s how to embrace your inner early bird.

By Jennifer Dixon
Reviewed by Michael J. Breus, PhD

Sleep Phase Disorders

Two sleep disorders — advanced sleep phase syndrome, which causes bedtimes of between 6 p.m. and 9 p.m., and delayed sleep phase, where patients fall asleep between 1 a.m. and 4 a.m. — are both often inherited. Advanced sleep phase is less common, affecting less than 1% of middle-aged and older adults. As for delayed sleep phase syndrome, researchers don’t know how many people have it, but (to name one group of people) 7% to 16% of young adults do, according to the International Classification of Sleep Disorders.

The greater incidence of delayed sleep phase may explain why night owls seek help more often than larks — there are simply more of them. In addition, their shut-eye patterns frequently interrupt normal school or work schedules because their late bedtimes cause difficulty waking up at an appropriate hour.

Beyond genes, sleep patterns are influenced by a strong biological pull. The body’s circadian rhythm dictates what time a person falls asleep and wakes up, and that can be very difficult to change.

How to Wake Up More Easily

Want to become more of a lark? Sleep disorder specialist Lisa Shives, MD, has some suggestions for embracing your inner morning person:

Move your bedtime back by 15 minutes every three to four days. On these days, also wake up 15 minutes earlier. Adhere to this plan seven days a week (not just weekdays) until you’re falling asleep at — or close to — the desired hour.

Get sunlight. Natural sunlight helps reset your circadian clock. If you are a night owl, set your alarm for 7 a.m. and get outside for 30 minutes to have breakfast or to walk the dog. Also, keep your shades open so your room fills with light in the morning to help you wake up.

Shut off electronic media or bright lights two hours before bedtime.

Take 0.5 to 1 milligram of melatonin before you want to go to bed; this will help set your circadian rhythm so you can fall asleep at a more appropriate time. Ask a sleep specialist when you should take it.

If these methods don’t work, speak to a sleep specialist. Night owls, like shift workers, might have increased risk of diabetes, obesity, heart disease, and certain cancers. One option you can ask your doctor about is light therapy. This treatment allows you to get light from a small light box to help reset your body clock, without medication.

Above all, remember that these steps are difficult and require discipline, so you really must want to change your sleep patterns.

Source

Today’s Quote – 28

Tinggalkan apa yang ragu-ragu dalam hatimu, sebab hati seorang mukmin goncang dalam subahat dan lari dari haram, dan tenang dalam halal ~ Syaqiqi Albalkhi

Senam regangan asas

Regangan adalah asas kepada senaman yang lain. Tujuan regangan adalah untuk melonggarkan sendi dan otot-otot yang tegang dan ketat secara berperingkat-peringkat supaya sesuai dengan kemampuan diri, dan yang penting ialah untuk mengelakkan kecederaan pada otot, ligamen dan tendon.

Oleh itu, regangan bagi otot-otot yang major ini perlu dilakukan sekurang-kurangnya 2 atau 3 kali seminggu, kalau tidak sempat dibuat hari-hari.

15 regangan asas yang perlu untuk kesegaran dan kesihatan badan yang dicadangkan adalah seperti berikut:

Basic Stretches

Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5- to 10-minute warmup. Stretch just to the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.

* Prone on Elbows
* Supine Lumbar Rotation
* Knee to Chest
* Cat and Camel
* Cervical Side Bends
* Shoulder Circles
* Wrist Flexor
* Wrist Extensor
* Triceps Stretch
* One-Arm Pectoralis Stretch
* Piriformis Stretch
* Groin (Adductors) Stretch
* Standing Quadriceps Stretch
* Calf Stretch
* Achilles Stretch

1. PRONE ON ELBOWS

Lie on your stomach with your feet together. Rest on your forearms with your elbows directly under your shoulders. Relax lower back and abdomen into floor. Hold for 30-60 seconds or until muscles feel looser. Repeat on opposite side.

2. SUPINE LUMBAR ROTATION

Lie on your back with your knees bent. Keeping your knees together and your shoulders against the floor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser.

3. KNEES TO CHEST

Lie on your back. Bend your knees, and lift your feet off the floor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to five times.

4. CAT AND CAMEL

Begin on your hands and knees. Round your back by contracting your abdominals and tucking your pelvis. Then allow your back to sag toward the floor as you lift your chest forward. Hold briefly. Repeat three to five times.

5. CERVICAL SIDE BENDS

Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for five seconds, then tilt your head toward the other shoulder and hold for five seconds. Repeat five times on each side.

6. SHOULDER CIRCLES

In a smooth, continuous motion, make a circle with your shoulders: Raise them up toward your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times.

7. WRIST FLEXOR

Extend your right arm in front of you, palm down, elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull your right palm toward you gently. Hold for 20 seconds; repeat three to five times with each arm.

8. WRIST EXTENSOR

Extend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull the back of your right hand toward you gently. Hold for 20 seconds; repeat three to five times with each arm.

9. TRICEPS STRETCH

Place your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 seconds; repeat three to five times with each arm.

10. ONE-ARM PECTORALIS STRETCH

Stand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your extended arm, until you feel a stretch. Hold for 20 seconds; repeat three to five times with each arm.

11. PIRIFORMIS STRETCH

Lie on your back. Bend your left knee and lift it halfway to your chest. Grasp your knee with your right hand and pull it toward your right shoulder, keeping both buttocks against the floor. Hold for 20 seconds; repeat three to five times with each leg.

12. GROIN (ADDUCTORS) STRETCH

Sitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 30-60 seconds or until muscles feel looser.

13. STANDING QUADRICEPS STRETCH

Steady yourself with one hand. With the other, grab outside leg at the ankle, keeping body straight from knee to hip. Gently pull foot up and towards the buttocks until you feel a stretch along the front of thigh. Thigh should be pulled straight back and not drift to outside. Hold 20-30 seconds. For variation, grab opposite ankle (i.e., grab right ankle with left hand). Do two to three repetitions per leg.

14. CALF STRETCH

Face a solid structure such as a wall with your right foot ahead of your left, toes straight ahead. Bend your right knee, press your hips forward, and lean into the wall. Keep both heels down, your left leg straight, and your right knee over your ankle. Hold for 20 seconds; repeat three to five times with each leg.

15. ACHILLES STRETCH

Face the wall with your right foot ahead of your left, toes straight ahead. Bend both knees, press your hips forward, and lean into the wall. Keep both heels down and both knees in line with your feet. Hold for 20 seconds; repeat three to five times with each leg.

Source

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