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Posts Tagged ‘sleep

How to live a healthy life? 17 simple tested tips

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1. Rest well. Sleep 6-8 hours daily.

2. Live a life of integrity, so that you can sleep well at night.

3. Master the art of how to stop worrying, so that you can sleep well at night.
Many years ago, I found the simple tips by Dale Carnegie help.
I have added more tips to my arsenal,
and will share about it more.

4. Know when & how to say NO to unnecessary activities / requests.

5. Remember “Those who mind don’t matter, those who matter don’t mind.
Beware of culture-driven narcissism.

6. Remember “sticks and stones may break my bones, but words will never hurt me
Example:
When my good friend L was serving in Students’ Union, she gave her best to serve the students as an act of gratitude.
L was from a relatively poor family but fortunately she received full scholarhsip and some living allowance, so she was highly motivated to give back to other fellow students.
Sadly, her predecessor (in Students’ Union) scolded her ‘lackey’ / ‘running dog’.
Later she realized that her predecessor was just a man who was hungry for power, loved to drink excessive alcohol, and did not care of others.
No need to care about his word.
I personally found L an inspiring leader.
She was willing to help her subordinates much more beyond what her predecessor did.

7. Pray to say your gratitude and aspirations / hope.

8. Forgive.
The most forgiving person I have ever known: Jesus.
When you want to forgive someone (but still feel the hurt inside), remember Jesus.

9. Harbor no intention to harm others.
害人之心不可有,防人之心不可无.
If you have been erred, the best revenge is success.

10. Eat more vegetables and fruit; eat less red meat.
Tips:
cook rice with some healthier choices e.g.
sweet potatoes
carrot
pumpkin

11. Eat home cooked food.
Honestly, cooking can consume a lot of time.
On Vesak Day of 2013, I spent my time from 10am – 4 pm going to shop for groceries, washing, peeling, cutting, and cooking.
Yes, I do take a time out for brunch, feeding and bathing my child.
But, it consumed 25% of my time.
My strategy to cope:
do not cook on continuous days,
if possible cook on alternate days.

12. Try your best to pass motion daily.
When the diaper of my first son was wet,
it was more difficult for him to relax and pass motion, regardless that I train him to pass motion.
That is why he loved to pass motion after I just changed his diaper.

13. Stroll / walk, breathe in fresh air @ park / natural reserves / gardens / beaches. Nature heals!
If you have a dog, you can walk your dog.

14. Reframe your perspectives of doing house chores as a form of exercises.

15. While you pursue the tangible, cherish the intangible.
At the end of the day, it is the intangible (love, happiness, health, harmony / peace) that matters.
However,
to have the intangible,
one must have the tangible : money (e.g. to travel / to learn / to buy), achievements (e.g. degree, career promotion, sales record), materials (e.g. nutritious food, warm clothings, safe home / luxurious bungalow).
Solution?
1. Prioritize.
2. Practice the art of balancing.

16. Write to yourself.
Read
http://goinswriter.com/wp-content/uploads/2011/12/The-Writers-Manifesto.pdf
Keep a diary / journal.
Reflect.
This helps to prioritize.

17. Create for yourself & share it to others.
My simple definition of “create” include
think of ideas.
write your ideas down.
do it (e.g. experiments / cooking / dance).
design products.
photograph your creation.
make audios of your ideas & creations (e.g. if your idea is in the form of song / poem / speech).
make videos of your ideas & creations.
make presentations (using e.g. powerpoint).
invent / innovate business ideas / business models.
the list goes on

and most importantly
share them to the world with your greatest LOVE!
Honestly, the act of creating makes me so happy.

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Written by blueroselady

June 15, 2013 at 3:03 pm

How to soothe baby to sleep? An understanding of light sleep vs deep sleep ; 4+6 essential tips

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What are the differences between light & deep sleep?
LIGHT SLEEP:
aka REM (rapid eye movement),
our brains wake up,
dream and stir, turn over,
adjust the covers without fully awakening.
Babies have twice as much active, or lighter, sleep as adults.
Light sleep helps the brain develop because the brain doesn’t rest during REM sleep.
During REM sleep the body increases its manufacture of certain nerve proteins, the building blocks of the brain.

DEEP SLEEP:
quiet sleep,
mind and body are quietest,
muscles are loose.

About dreaming while sleeping:
Baby has more dream sleep than adult.
I find it funny when my first son chuckled in his sleep, his tummy vibrating on me and his mouth making a large grin.

How to induce babies to sleep?
1. gentle rock.
2. nurse / breastfeed.
3. sing lullabies.
4. ensure that babies are not too hot.

Blueroselady: I personally find that latching my first son is the most effective,
possibly because it quenches thirst and relieves hunger,
gives warmth and secured feeling through close body contact.

Since my spouse has no breasts,
he sings the soothing Ave Maria and it works.

More modern version:

Unlike adults who can usually go directly into the state of deep sleep,
infants in the early months enter sleep through an initial period of light sleep.
After 20 minutes or more they gradually enter deep sleep,
from which they are not so easily aroused.

Babies have shorter sleep cycles than adults.
About an hour after a baby goes to sleep,
he begins to squirm,
he tosses a bit,
his eyelids flutter,
his face muscles grimace,
he breathes irregularly, and
his muscles tighten.
He is reentering the phase of light sleep.
The time of moving from deep to light sleep is a vulnerable period during which many babies will awaken if any upsetting or uncomfortable stimulus,
such as hunger, occurs.

SOLUTION:
When your baby enters light sleep,
and you are sure that baby is not hungry / breathless,
1. do not move him e.g. from your lap to his cot within the 1st 20 minutes,
2. lay a comforting hand on your baby’s back,
3. hold his hand,
4. sing a soothing lullaby,
5. play soothing music / pre-recorded voices of your singing / saying prayers,
6. be there next to baby if he is in your bed (beware of the risk of pressing into him);
you can help him get through this light sleep period without waking.

Do not force your babies to sleep deep for too long.
Why?
“Nightwaking has survival benefits.
Tiny babies have tiny tummies,
mother’s milk is digested very rapidly.
If a baby’s stimulus for hunger could not easily arouse her,
this would not be good for baby’s survival.
If baby’s nose was stuffed and she could not breathe,
or was cold and needed warmth,
and her sleep state was so deep that she could not communicate her needs,
her survival would be jeopardized.”

But, here is a good news for tired parents:
“From three to six months, most babies begin to settle.
They are awake for longer stretches during the day and some may sleep five-hour stretches at night.
Between three to six months, expect one or two nightwakings.”

A piece of for parents:
“Remember that your baby’s sleep habits are more a reflection of your baby’s temperament rather than your style of nighttime parenting.
And keep in mind that other parents usually exaggerate how long their baby sleeps,
as if this were a badge of good parenting, which it isn’t.
It’s not your fault baby wakes up.”

Personal note:
When our first son was 2 months old,
he loves to wake up at night and needs someone to chat with him.
Oh my goodness!

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Written by blueroselady

March 27, 2013 at 6:06 am

Lyrics : Favorite lullabies to soothe baby to sleep

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ITSY-BITSY SPIDER

The itsy-bitsy spider
Climbed up the water spout
Down came the rain
And washed the spider out
Out came the sun
And dried up all the rain
And the itsy-bitsy spider
Climbed up the spout again

HUSH, LITTLE BABY

Hush, little baby, don’t say a word.
Papa’s gonna buy you a mockingbird

And if that mockingbird won’t sing,
Papa’s gonna buy you a diamond ring

And if that diamond ring turns brass,
Papa’s gonna buy you a looking glass

And if that looking glass gets broke,
Papa’s gonna buy you a billy goat

And if that billy goat won’t pull,
Papa’s gonna buy you a cart and bull

And if that cart and bull turn over,
Papa’s gonna buy you a dog named Rover

And if that dog named Rover won’t bark
Papa’s gonna buy you a horse and cart

And if that horse and cart fall down,
You’ll still be the sweetest little baby in town.

TWINKLE, TWINKLE, LITTLE STAR

Twinkle, twinkle, little star
How I wonder what you are!
Up above the world so high
Like a diamond in the sky
Twinkle, twinkle, little star
How I wonder what you are

BRAHMS’ LULLABY (LULLABY AND GOOD NIGHT)

ROCK-A-BYE BABY

GOLDEN SLUMBERS

DAY IS DONE

LITTLE BOY BLUE

SOMEWHERE OVER THE RAINBOW : A lover introduced this song to me & I love the song being sung by the Hawaiian guy.

TOORA, LOORA, LOORA

ALL THE PRETTY HORSES : I love this song.

Hush-a-bye, don’t you cry,
Go to sleep my little baby.
When you wake you shall have
All the pretty little horses.
Black and bays, dapples, grays,
All the pretty little horses.
Hush-a-bye, don’t you cry,
Go to sleep my little baby.
Hush-a-bye, don’t you cry,
Go to sleep my little baby.
When you wake you shall have
All the pretty little horses.

AMAZING GRACE : This song always reminds me on a cold night inside a warm room with Christian friends watching the movie “Amazing Grace” in UK.

Amazing grace! How sweet the sound
That saved a wretch like me
I once was lost but now am found
Was blind but now I see

‘Twas grace that taught my heart to fear
And grace my fears relieved
How precious did that grace appear
The hour I first believed

Through many dangers, toils and snares
I have already come
‘Tis grace hath brought me safe thus far
And grace will lead me home

How sweet the name of Jesus sounds
In a believer’s ear
It soothes his sorrows, heals his wounds
And drives away his fear

Must Jesus bear the cross alone
And all the world go free?
No, there’s a cross for ev’ryone
And there’s a cross for me

ARE YOU SLEEPING? (FRÈRE JACQUES)

OH MY DARLING CLEMENTINE

In a cavern, in a canyon
Excavating for a mine
Lived a miner, forty-niner
And his daughter, Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

Light she was and like a fairy
And her shoes were number nine
Herring boxes without topses
Sandals were for Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

Drove she ducklings to the water
Every morning just at nine
Hit her foot against a splinter
Fell into the foaming brine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

Ruby lips above the water
Blowing bubbles soft and fine
But alas, I was no swimmer
So I lost my Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

Then the miner, forty-niner
Soon began to peak and pine
Thought he oughta join his daughter
Now he’s with his Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

There’s a churchyard on the hillside
Where the flowers grow and twine
There grow roses, ‘mongst the posies
Fertilized by Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

In my dreams she still doth haunt me
Robed in garlands soaked in brine
Though in life I used to hug her
Now she’s dead, I draw the line

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

Now you scouts may learn the moral
Of this little tale of mine
Artificial respiration
Would have saved my Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

How I missed her, how I missed her
How I missed my Clementine
Till I kissed her little sister
And forgot my Clementine

Oh, my darling, oh, my darling
Oh, my darling Clementine
You are lost and gone forever
Dreadful sorry, Clementine

LAVENDER’S BLUE (DILLY DILLY)

SLEEP, BABY, SLEEP

SWING LOW, SWEET CHARIOT

ALL THROUGH THE NIGHT

Sources:
BabyCenter
YouTube

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Written by blueroselady

March 20, 2013 at 9:32 am

Posted in family, health, motherhood

Tagged with , , , ,

How to increase the quality of sleep?

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How to increase the quality of sleep?
# relax
# inemuri / 居眠り (the Japanese word for being asleep while present). Take a power nap of about 30 min.
# sleep between 11 am and 1 pm, and between 11 pm and 1 am.
Why?
Between 11 am and 1 pm : Yang is strongest, Yin is weakest.
Between 11 pm and 1 am : Yang is weakest, yin is strongest.
TCM* views that these timings are when Yang and Yin interchange.

Related:
Why is sleep important? How to sleep?

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Written by blueroselady

March 11, 2013 at 11:26 am

Posted in health

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Why is sleep important? 一日不睡觉,十日不醒

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There is a Chinese saying "一日不睡觉,十日不醒".

Lack of sleeps cause both short- and long-term effects:
# easily worry.
# flu / fever.
# stomachache.
# low immunity.
# shortening of life.
# death.

Students should sleep 8-9 hours.
Adults should sleep 7-8 hours.

How to increase the quality of sleep?
# sleep between 11 am and 1 pm, and between 11 pm and 1 am.
Why?
Between 11 am and 1 pm : Yang is strongest, Yin is weakest.
Between 11 pm and 1 am : Yang is weakes, yin is strongest.
TCM* vies that these timings are when Yang and Yin interchange.

*Traditional Chinese Medicine

Acknowledgment:
SM who kindly brought the newspaper article for me in March 2013.

Related:
How to sleep?

Written by blueroselady

March 11, 2013 at 2:15 am

Posted in health

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How to sleep? 16 simple ways

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Before sleeping :
# Do not watch TV.
# Do not watch / read / listen to news.
# Do not read exciting books.
# Do not do vigorous activity.
# Do not eat late at night.
# Do not drink coffee / tea.
# Meditate / gentle qigong (气功)
# massage feet.
#. relaxation. Rhythmical, slow, moderate, continuous movement are relaxing.
# wash feet in warm water.

# Have a routine.
# Pray.
# Read calming reading materials.
# Listen to peaceful / soothing music.
# Look at the dark sky (if possible; nowadays, our living environment is over cluttered with lights).
# Practice the art of detachment.

In a nutshell:
you want to relax your mind.
You do not want to be too excited / nervous / overstimulated.
Acknowledgment:
# 77 ways to improve your well beings by Angela Hicks.
# SM who kindly brought the newspaper article for me in March 2013.

Written by blueroselady

March 11, 2013 at 2:12 am

Posted in health

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How to have clean fresh pure air at home?

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Always ventilate indoor air frequently.
Wash bedding materials frequently in hot water (above 60 degree C) to reduce dust mites.
Never cook with charcoal in our home.
Clean ceiling fans so they do not spread accumulated dust particles throughout the house.
Clean air-cons and ventilating systems frequently to ensure fresh air circulation in the room.
Run a dehumidifier in places with high relative humidity to prevent the striving of airborne allergens and germs.
Use a vacuum tool to dust instead of a cloth or duster which may spread dust into the air.
Remove shoes before entering our house to prevent bringing in unwanted dirt, dust and other contaminants into our living environment.

Breathe … enjoy lives!
Appreciate our air …
Fresh air is precious ….
Fesh air is blessing …
I still remember how I ended up spending 4 days to get from America to Asia because our plane has oxygen leakage.
God, I am so grateful for fresh air that You gives us every second of our lives.

Written by blueroselady

November 11, 2012 at 6:04 am