Dua tangisan manusia

“Kita hidup di dunia ini antara dua tangisan. Tangisan pertama pada waktu kita dilahirkan, tangisan kedua kesakitan pada waktu malaikau maut mencabut nyawa. Oleh kerana itu, pergunakanlah umur yang ada ini untuk beramal, kerana kita lahir tidak membawa apa-apa, dan matipun demikian juga.” ~ Hukamah.

Petua menghindari mengantuk siang hari

Banyak orang yang terkuap-kuap mengantuk pada siang hari semasa kerja, belajar atau membuat harian yang lain, walaupun kadang-kadang cukup tidur pada malamnya. Ini dinamakan hipersomnia. Biasanya, orang yang mengantuk pada siang hari adalah kerana tidak cukup tidur atau tidur yang tidak menentu pada malam sebelumnya. Ada orang yang sukar tidur pada malam hari, ada yang mudah tidur tetapi selalu terjaga di tengah malam, lepas itu sukar hendak tidur semula.

Namun begitu, beberapa langkah boleh dilakukan untuk menghindari atau mengatasi masalah mengantuk siang hari ini. Berikut dimuatkan artikel yang memberi petua untuk mengelakkan perkara ini……

12 Tips to Avoid Daytime Sleepiness

By Camille Peri
Reviewed by Brunilda Nazario, MD

Nearly everyone has days when they feel sleepy. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work.

Not surprisingly, the problem of daytime sleepiness usually starts at night. Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood.

Poor sleep habits are often the cause of daytime sleepiness. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness.

1. Get adequate nighttime sleep

That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.

2. Keep distractions out of bed

“Reserve your bed for sleep and sex,” says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship. “You shouldn’t read, watch TV, play video games, or use laptop computers in bed.” Don’t do your bills or have heated discussions in bed either. They may leave you sleepless.

3. Set a consistent wake-up time

People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.

Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”

4. Gradually move to an earlier bedtime

Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.

5. Set consistent, healthy mealtimes

Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time — rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run — also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.

6. Exercise

Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.

Exercise also gives you more daytime energy and keeps your thinking sharp. And if you exercise outside in daylight, you get still more benefits. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. Avoid exercising within three hours of bedtime.

7. De-clutter your schedule

“If you don’t think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments,” says Verceles. “Move some activities from nighttime to early evening or from early to late morning.” Try to eliminate tasks that aren’t really important. Getting enough sleep at night will help you function better during your remaining activities.

8. Don’t go to bed until you’re sleepy

If you go to bed when you’re just tired, you probably won’t be able to fall asleep, Krakow says. “Distinguish between the feeling of sleepiness and being tired. Get into bed when you’re sleepy — eyes droopy, you’re drowsy, you feel like you’re nodding off. It’s a very different kind of feeling.”

9. Don’t nap late in the day

Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.

10. Create a relaxing bedtime ritual

A relaxation routine before bedtime can help you separate from the day — especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.

11. Avoid “nightcaps”

People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you’ll probably be wide awake again.

12. See a sleep specialist

Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. According to Krakow, undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.

Problem sleepiness can also be caused by certain illnesses and medications. And mental conditions such as depression, posttraumatic stress disorder, and anxiety are very commonly linked to sleep problems.

A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy. Sometimes it takes a combination of medication and behavioral therapy to eliminate daytime sleepiness, but it can be done.

Source

Nasihat – 25

“Kembalilah kau kepada Allah Azza Wajalla dengan memperbaharui Islam, memperbaiki taubat dan ikhlasmu, sebelum datangnya maut sebab bila maut telah datang, pintu taubat akan tertutup sehingga kau tidak dapat masuk ke dalamnya. Kembalilah kepada-Nya dengan melangkah kaki qalbumu agar pintu anugerah-Nya tidak dikunci untukmu, kerana bila sudah terkunci jiwamu, kekuatan, kekayaan dan hartamu tidak akan diberkati-Nya.” ~ Syeikh Abdul Qadir Al-Jailani

Petikan Buku: Al-Fath Ar-Rabbani (Hakikat Pengabdian).

Dilema pembinaan menara pencawang telekomunikasi di kawasan kediaman

Benarkah pancaran gelombang radiasi dari menara pemancar atau pencawang telekomunikasi di kawasan perumahan tidak memudharatkan kesihatan penduduk di sekitarnya?

Dilemanya, samada penduduk mahukan liputan telekomunikasi yang baik dan pantas atau menanggung risiko dari segi kesihatan dan keselamatan? adakah pilihan untuk kita? Semoga ada pihak yang akan membuat kajian tentang perkara ini dengan mendalam supaya hasil kajian itu nanti dapat dimanfaatkan….

Manfaat, mudarat menara telekomunikasi

Petikan artikel Utusan Malaysia

Oleh KHAIRUNNISA SULAIMAN

Menara telekomunikasi berhampiran kawasan perumahan menimbulkan kebimbangan psikologi di kalangan penduduk.

SECANGGIH mana telefon bimbit seperti iPhone4, BlackBerry mahupun Nokia X2 tetapi jika kawasan berkenaan tiada liputan telekomunikasi, ia tidak boleh digunakan untuk berkomunikasi.

Mungkin ramai masih ingat kejadian malang menimpa seorang wanita sarat mengandung yang mati digilis keretapi semasa mencari isyarat telefon bimbit di landasan keretapi di Machang, Kelantan.

Kes tersebut membuktikan betapa pentingnya komunikasi di kalangan masyarakat ketika ini.

Peratusan penggunaan telefon mudah alih bertambah setiap hari dengan bilangan pencawang telekomunikasi yang tumbuh bagai cendawan selepas hujan.

Dengan proses perluasan ruang liputan yang agresif, hingga akhir Mei tahun ini kadar penembusan jalur lebar berjaya mencecah 37 peratus sejajar dengan hasrat kerajaan untuk mencapai kadar penembusan sehingga 50 peratus menjelang akhir tahun ini.

Apabila pengguna makin dahagakan liputan telekomunikasi ini maka ia mendorong pengendalinya menambah menara pemancar.

Pada masa ini, terdapat hampir 20,000 menara telekomunikasi di seluruh negara. Ia terdapat hampir di setiap kawasan perumahan, lebuh raya dan di atas bumbung bangunan.

Ini menimbulkan kebimbangan psikologi di kalangan orang ramai kerana bimbang mengenai keselamatan serta kesihatan mereka.

Ada yang mendakwa menara gelombang telekomunikasi menghasilkan sinaran radioaktif berbahaya kepada kesihatan malah mempersoalkan tahap keselamatan jika sesuatu berlaku pada menara berkenaan.

Di satu pihak, pengguna memerlukan liputan telekomunikasi untuk terus berhubung. Tetapi di pihak satu lagi tidak membenarkan menara telekomunikasi didirikan atas pelbagai alasan.

Tentu kita masih ingat kejadian di Petaling Jaya dan Cheras ketika penduduk mengadu kepada pihak berkuasa mengenai menara telekomunikasi yang dibina berhampiran dengan kediaman mereka, hingga menyebabkan menara berkenaan dirobohkan.

Setiap kali menara telekomunikasi roboh, maka hanya sebilangan kecil untung kononnya ‘menang’ selepas berjaya mempengaruhi pihak berkuasa. Sedangkan sebilangan besar penduduk mengalami kerugian akibat kehilangan ruang liputan untuk berkomunikasi.

Pemilik menara mengalami kerugian besar kerana kos pembinaan menelan ratusan ribu ringgit dan kos meroboh juga besar kerana besi kerangka sedia ada tidak boleh digunakan semula.

Tetapi sejauh mana dakwaan menara telekomunikasi memberikan kesan buruk kepada kesihatan itu benar?

Sebagai badan yang mengawal atur industri komunikasi dan multimedia di negara ini, Suruhanjaya Komunikasi dan Multimedia Malaysia (SKMM) peka terhadap isu keselamatan dan kesihatan pengguna.

Pengarah Kanan Bahagian Teknologi, Standard dan Rangkaian SKMM, Mohd. Ali Hanafiah Mohd. Yunus berkata, pihaknya sentiasa memantau radiasi yang dikeluarkan oleh menara serta keselamatan penduduk di sekitarnya.

“Misalnya garis panduan Kementerian Perumahan dan Kerajaan Tempatan (KPKT) menetapkan menara telekomunikasi boleh didirikan di mana saja tetapi dengan kelulusan Jabatan Bomba dan Penyelamat, Tenaga Nasional Berhad, laporan geoteknikal, Jabatan Penerbangan Awam (DCA) dan keperluan pemasangan awam,” katanya.

Beliau menyatakan demikian semasa membentangkan kertas kerja bertajuk Kepentingan Komunikasi dan Multimedia dalam Menjana Pembangunan Ekonomi Malaysia semasa program taklimat media mengenai Agenda Radio Frekuensi (RF) antara Media dan Industri di Pulau Pangkor, Perak baru-baru ini.

Malah menurut Mohd Ali, SKMM memastikan merobohkan menara merupakan jalan terakhir sekiranya tiada penyelesaian dapat dilakukan.

“Ia hanya dilakukan selepas beberapa usaha lain diambil termasuk membuat ujian kesan radiasi menggunakan peralatan khas oleh SKMM dan memberi penjelasan kepada masyarakat setempat mengenai isu berkaitan.

“Tanpa disedari kehidupan seharian sejak dilahirkan di kelilingi oleh banyak gelombang frekuensi radio (RF) akibat ledakan era teknologi maklumat bagi membolehkan kita berkomunikasi dengan lebih mudah tidak kira di mana saja pada bila-bila masa,” katanya.

Mohd. Ali menambah, apabila peralatan komunikasi berhubung dengan stesen pemancar, radiasi RF dibebaskan tetapi tenaga yang dibebaskan oleh peralatan adalah 20 hingga 200 kali lebih rendah berbanding radiasi yang dihasilkan oleh antena di stesen pemancar.

“Radiasi yang dipancarkan daripada stesen pemancar lebih rendah daripada piawaian yang ditetapkan oleh Suruhanjaya Antarabangsa dan Perlindungan Radiasi Tidak Mengion (ICNIRP).

“Iaitu hanya 0.002 peratus dan ia selamat dan tidak menyebabkan masalah kepada kesihatan,” katanya.

Garis panduan ICNIRP jelas Mohd Ali bukan saja digunakan di negara ini tetapi di Singapura, United Kingdom (UK), New Zealand, Australia dan Perancis.

Al-Muttaqin TV : Berkasih-kasihan dan Menutup Aib Ke Atas Sesama Muslim ~ Ustaz Shamsuri

Dengarkan…. semoga sama-sama mendapat manfaat.

Al-Muttaqin TV : Berkasih-kasihan dan Menutup Aib Ke Atas Sesama Muslim.

Rawatan semulajadi bagi kemurungan

Kemurungan (depression) bukan hanya merupakan satu daripada fenomena psikologi tetapi dalam keadaan yang teruk sudah menjadi satu penyakit mental, yang mana jika tidak ditangani dengan berkesan ia akan memberi kesan buruk dan kemudharatan kepada pesakit ini (ada yang sampai ke tahap hendak membunuh diri).

Selain daripada ubat yang dicadangkan oleh doktor/psikiatris, penyakit kemurungan ini juga boleh dirawat secara alternatif/semulajadi, seperti yang dipanjangkan dalam artikel di bawah ini…..

Natural Depression Treatments

15 ways to help treat depression naturally.

By R. Morgan Griffin
Reviewed by Louise Chang, MD

While therapy and medication are key in controlling depression, there’s also a lot you can do on your own to fight back. Making changes to your own behavior — your physical activity, diet, and lifestyle — can be effective natural depression treatments.

“Lifestyle changes are a very important part of treatment,” says Ian A. Cook, MD, director of the Depression Research Program at the University of California Los Angeles.

On their own, Cook says, natural depression treatments can beat back milder forms of disease. For more severe depression, they can complement other approaches. When medication and therapy aren’t enough, treating depression naturally through lifestyle can help push people toward full recovery.

“Fighting depression is a war that’s waged day to day, not just over weeks and months while you wait for other treatments to take effect,” says Dean F. MacKinnon, MD, associate professor of psychiatry at the Johns Hopkins Hospital in Baltimore.

So as bleak as things might seem, there are things that you can do, right now, that will help you feel better. Here’s what you need to know about natural depression treatments.

Get in a Routine to Treat Depression Naturally

If you’re depressed, or have been depressed, you need a routine. Depression can strip away the structure from your life, letting one day bleed into the next. That absence of order can also make your depression worse.

“It’s extremely stressful to wake up in the morning and have no idea what you’re going to do with the day,” says MacKinnon.

Cook agrees. “Having a routine gives you a sense of control over the day,” says Cook. “We know that helps, and we know that not having a sense of control makes people feel worse.”

What should you build into your schedule to help fight depression naturally?

1. Exercise. Study after study has found that physical activity can boost mood, says Cook. How much? You don’t need to run marathons to get a benefit. “It seems like half an hour several times a week may be enough,” Cook says. “More than that may not have a further effect on mood. There seems to be a plateau.”

The type of exercise you use as a natural depression treatment doesn’t seem to matter. “Your cardiologist might want you getting a lot of aerobic exercise for your heart,” says MacKinnon. “But for your mental health, just getting out and walking can be enough.”

2. Diet. There is no depression diet, but there are great benefits to healthy eating. “I don’t think there’s any particular dietary regimen you need to follow,” says MacKinnon. “A basic healthy eating plan should do.”

Nutrition is an important element in your effort to help treat your depression, MacKinnon says. “Healing from depression is a physiological process, just like healing from a physical injury,” he tells WebMD. He says that without good nutrition, medications for depression can’t work as effectively.

There are some other things to keep in mind. Ask your doctor if your medication might cause weight gain. If so, you may want to take special care with your diet. If your depression is associated with an eating disorder — like anorexia or binge eating — you need to be working with an expert.

3. Sleep. While sleep problems are a symptom of depression, they can also make it worse. Some people with depression sleep excessively. Many more depressed people suffer from insomnia. Either way, you need to do something.

Lying in bed and willing yourself to sleep won’t work. But one natural depression treatment is to make your life more conducive to getting a good sleep. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV.

4. Goals. To help yourself during treatment for depression, it’s important to meet goals that you set for yourself. The trick here is to come up with realistic goals — ones that you can really accomplish in a day. Drafting a 20-page to do list is not going to help. If you’re having trouble setting goals, Cook recommends working with a therapist, family member, or friend. Someone who can help you prioritize what’s most important and break larger tasks into smaller, more manageable ones.

5. Responsibilities. When you’re depressed, a natural inclination is to pull back — to give up all your responsibilities at home and at work. It’s a feeling you should fight against. Staying active and having daily responsibilities can work as a natural depression treatment. They help ground you and give you a sense of accomplishment.

Obviously, don’t push yourself too far. If you’re not ready to go back to work or school, that’s fine. Think about part-time. If that seems like too much, consider a little volunteer work.

“If you’re volunteering to help clean up a playground, you’re still doing something,” says MacKinnon. “You’re getting out of the house, and at the end of the day you know that you accomplished something.”

6. Relaxation. Don’t assume that fun or relaxing things will happen naturally. They only way to make them happen is to plan them.

Cognitive Ways to Cope With Depression Naturally

In your fight against depression, a lot of the work is mental — changing how you think.

“When you’re depressed, you become trained to see the world and yourself in a negative way,” says MacKinnon. These patterns of thought can have a lasting impact. They can linger on months or years after you’ve resolved the biological cause of the depression, MacKinnon says.

Automatic negative thoughts are particular sources of trouble. These thoughts occur spontaneously when you encounter a situation and affect how you feel. They can link to one another in a chain, dragging you downward.

An example: Your boss asks you to rewrite the opening of a proposal you worked on. Rather than just doing it, you dwell on it. In your mind, this incident becomes symptomatic of deeper problems. You’re incompetent. You’re going to be fired. You’ll be penniless. You’ll lose your house. Your family will hate you. You’re a complete screw-up. You don’t deserve to live. In seconds, your good mood disappears and you’re plunged into misery.

How can you battle automatic negative thinking?

7. Reflect. At first, it’s very hard to catch yourself engaging in automatic thinking, says Cook. By definition, you’re not completely aware that it’s happening. Instead, Cook says it’s often easier to look back on a bad day and figure out what happened in hindsight. How did you get from feeling pretty good in the morning to feeling horrible by noon? What events — and what thoughts — led you to such a depressive state of mind?

By reconstructing what happened, you learn how your mind works and what automatic thinking you’re prone to. Then you can do something about it. “In time, you get a lot better at recognizing automatic thoughts in the moment,” says Cook, “so you can stop them before they get out of control.”

8. Take a break. When you find yourself engaging in automatic thinking, clear your head. Cook recommends breathing exercises or simply getting up and walking around. “Taking a break from whatever you’re doing physically can create a break in the mental process,” he tells WebMD.

9. Use logic. The next time some problem is making you feel terrible about yourself, try to use logic as a natural depression treatment. Depression can make you think bad things about yourself that are grotesquely exaggerated. “Try to impose some reason,” says Cook. “Inject some reality.” Is it really true that no one likes you? Is there real evidence for that? Sure, you might feel like the most stupid and hateful person on the planet, but really, what are the odds?

Other Natural Depression Treatments

In addition to getting in a routine and making cognitive changes, there are other natural depression treatments you should consider. Here’s a rundown.

10. Reach out to friends and family. To get through a depression, you need the support of trusted family and friends. Talking about what you’re going through can be a good natural depression treatment. Try to develop a network of supports. That way, you’re not putting too much pressure on a single person.

A friend shouldn’t only be a shoulder to cry on. Sometimes, you might want to set aside your feelings for a few hours. “Taking a break from thinking about your depression can be helpful,” says Cook. “You can just try to enjoy being with that other person.”

MacKinnon agrees. “If you were recovering from pneumonia, you wouldn’t feel obligated to regale everyone with details about what you were coughing up,” says MacKinnon. “It’s OK not to talk to everybody about what you’ve been through with your depression.”

11. Get support. In addition to relying on your friends and family, joining a support group can also be a good natural depression treatment. There, you’ll meet people who really understand what you’ve been through – perhaps in a way that your family and friends can’t.

12. Check with your doctor before using supplements. While lots of supplements have been promoted as depression cures, the research has been mixed. Always check with your doctor before starting any supplement, especially if you’re already on other medications.

13. Watch out for substance abuse. Lots of people deal with depression by relying on alcohol and other substances. Don’t. After a few hours, these substances only leave you feeling worse. If you think you have a substance abuse problem, don’t wait until your depression is resolved to deal with it. Get help now.

14. Do something new. When you’re depressed, you’re in a rut. A typical day might be spent cycling between the bed, the television, and the computer. Cook recommends that people push themselves to do something different and new as a natural depression treatment. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.

15. Don’t ignore serious signs of depression. While using natural depression treatments on your own can help a lot, they have limits. “People are amazingly resourceful when it comes to helping themselves,” says Cook. “But when they become so depressed that they can no longer function, or they’re feeling like the world would be better without them, they need to get professional help.”

Don’t Forget: Make Time for Things You Enjoy

Experts agree: If you’re depressed, you have to make time for things you enjoy. You have to relax. You have to do things that are fun.

This may be advice you’ve heard before. And there’s a problem with this natural depression treatment. When you’re depressed, or recovering from depression, having fun can seem impossible. Things that used to be fun don’t feel fun anymore. So why bother?

It’s a common problem, experts say. “One of the insidious aspects of depression is that it trains you to become hopeless about finding anything in life pleasurable,” says MacKinnon.

But this is just another unhealthy thought pattern that depression instills in us. The key is to unlearn it. While we assume that having fun is supposed to be effortless, it isn’t. You’ve gotten out of practice.

So as perverse as it might sound, you may have to work at having fun. Schedule things you used to enjoy. Even if it feels like a chore, keep going out with friends. Keep going to the movies and keep playing tennis.

“Sometimes, you really have to take a leap of faith and force yourself to do these things,” says MacKinnon. The act of doing them is itself a form of rehab, he says. You’re retraining yourself. In time, fun things really will feel fun again.

Source

Today’s Quote – 88

“You feel you have to help yourself to grow; you develop the attitude that if you work hard you can have a better life, you don’t expect someone to help you. But if you give 70%, you’ll get 70% results. If you want to do well, you have to give 100% or even more.” ~ Lee Lai Shan

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