How to prepare your body to sleep well at bed time

There are several  steps to prepare our body to rest well at night. If it works for you, keep repeating  the pattern for long term health. Keep a mental notes of what you do, eat and drink during the day time. If the acts promote good sleep, keep them, or if it interferes with your sleep, avoid  the action.

1.     Spend some times in the morning sun and exercise this enhance your sleep at night.

2.     

Do not over eat with food still in the stomach for digestion right into the night. Eat early dinner and  avoid  giving  over time work for the digestive system.  Heavy meal near to bed time is a sleep killer. The body needs to rest as we progress nearer to  bed time.

3.     Avoid  reading from electronic devices such as computer screen, mobile phone one or two hours before bed time, as the light from reading will affect the release of melatonin  a hormone released by pineal  gland that regulates sleep wake cycle.

4.     Switch off all electronic devices in the bed room, such as charging phone and  placing the  device near to the bed. Electronic smog such as wifi and other  waves invisible to the human senses, yet they will influence the sleeping conduciveness  of the  bed room  ecology.

5.     Sleep with darkness so thick  that you can not even see your own fingers in the dark.  Darkness  stimulates the production of hormones that induce sleep.

6.     Use bed room only for sleeping, not for watching television or office work. This focus for sleeping only bed room will  prepare the body habitually  to  sleep naturally.

7.     Best time to sleep is  10 pm to 6 am. This time allows the various organs to rest. Liver, kidneys, brain . Adequate  amount of sleep are necessary for healthy bone marrow, the spongy tissue inside the bones that contains stem cells, which eventually form blood cells in the body. A Swedish study found that people who were photographed after 31 hours of sleep deprivation were perceived to be less attractive, less healthy than they were photographed after a full night of sleep.

8.     Consistently skimping on needed rest can have detrimental effects  on the body’s sympathetic nervous system. It turns the system into overdrive. The heart work  harder as sleep deprived people are facing greater risk of developing high cholesterol  which can lead to heart attack or stroke.

9.     Sleep deprivation also weaken the immune system.  Infections of various kinds will weaken the body.  Sufficient Sleep  releases more antibodies in respond to  exposure  to  infections.

10.                         Bad sleep also leads to people eating more calories and  this  produces obesity and weight gain.

11.                         Liver the largest internal organ in the body  cannot perform its function of detoxifying, breaking down adrenaline  and managing sugar level  when the person is sleep deprived.

12.                         Sexual health and fertility. People who don’t sleep well have less interest in sex and cant perform. As the body’s hormones are out of balanced. A study by the journal of American medical Association found that a week of sleep restriction ( five hours  night) led to a reduction of testosterone  levels.

    These are why sleep  are so important to life and health.

The importance of sleeping well.

When it comes to your health, sleep plays an important role. While more sleep won’t necessarily prevent you from getting sick, skimping on it could adversely affect your immune system, leaving you susceptible to a bad cold or case of the flu.  To keep yourself sniffle-free this season, here’s what you need to know.

Sleep and Cytokines

Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye.  Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.

Stock Up on Naps

To stay healthy, especially during the influenza season, get the recommended seven to eight hours of sleep a night. This will help keep your immune system in fighting shape, and also protect you from other health issues including heart disease, diabetes, and obesity.  If your sleep schedule is interrupted by a busy workweek or other factors, try to make up for the lost rest with naps. Taking two naps that are no longer than 30 minutes each —one in the morning and one in the afternoon—has been shown to help decrease stress and offset the negative effects that sleep deprivation has on the immune system.  If you can’t swing a half-hour nap during the workday, try grabbing a 20-minute siesta on your lunch hour, and another right before dinner.

Other Healthy Tactics

Of course, there’s more to boosting your immunity and guarding against illness than getting ample sleep. It’s also important to practice smart stay-healthy strategies such as washing your hands with soap regularly, avoiding close contact with people who are obviously under the weather, and talking with your doctor about getting an annual flu shot.  And remember: Even if you do come down with a case of seasonal sniffles, you’ll be able to bounce back faster if your body is well rested

source www.sleepfoundation.org

How Malaysia can begin to nurture a nation of super achievers from prenatal psychology education

“Education makes a people easy to lead, but difficult to drive, easy to govern but impossible to enslave.” Henry  Peter  Brougham (19 Sept 1778-7 May 1868 )

“There is no single effort more radical in its potential for saving the world than a transformation of the way we raise our children”                                      - Marianne  Williamson-  

Bill Havens  was a finalist for the rowing and canoeing event  of the United States for the 1924 Olympic Games in  Paris. He was expected to win at least  a gold medal  for America. However,  Bill discovered  that his wife would be delivering their baby at the about the time of   the Olympic.

The dilemma : should  he  go to Paris and  fulfill his dream of a  life time to win a gold medal or two, or  stay at home to be with his wife at Arlington, Virginia and  welcome and embrace the birth of his child?

 Night after night, he  spent  agonizing  over this  decision. Ever since childhood days, Bill had  harbored  this life long ambition  to  be  a winner

Doing his  mother land proud, now his dream could become a reality in a matter of months.

A final decision  however hard was made. He felt it was more important to be near  by the side of his wife  when the new arrival  come  rather than competing  in a sporting event. As it turned out, Frank Havens was born August 1, 1924  four days after the closing ceremonies. This difficult decision was to haunt him for the next three decades.  Did he make a  right decision?

For the next 30 years, Bill had constant dreams of winning the gold medal,

When he reached out to grab the medal, only to wake up to  realize it was only a dream  induced possibly  by the missed opportunity  to  realize  his greatness.

One day in the  year 1952, he received a telegram from Helsinki, Finland which finally convinced  him that he had made a right decision after all. 30 years ago.  His  burden  of  being  tormented by  a possible wrong decision  was over.

The telegram read: “ Dear Dad, thanks for waiting around for me to be born in 1924. I’m coming home with the gold medal you should have won.”

Your loving son,

Frank.

Frank had won the Olympic gold medal  for the 10,000 metre canoeing

Event.

If you were Bill Havens, would you have made the same decision?

In this world that is so obsessed with achievement, record breaking feat, it is  not  easy to make  sacrifice  as “ mundane” as  the arrival of a new born.

The lesson: The people who make a difference in your life  are not the ones with the most credentials, the most famous, the most money, or the most awards. They are the ones that care.   

Is there any wisdom for a father to  show his presence  at the  arrival of a new born?  The above example of the sacrifice of Bill Havens demonstrated the significance it made to the  child self-esteem from birth until the day of the child’s demise.

Charlie Chaplin once related  an incident of what constituted a nightmare. He was at a show, and  he put up a very outstanding show  of his wit and humour, but instead of applauses and  shouts of  cheers, no one clapped and  no body reacted to his performance. That is to him a real nightmare.

Why is there this relentless quest for human being to be loved and appreciated  even from day one of one’s arrival to this earth? 

Because , every baby born and delivered is a miracle by itself.  This routine and mundane human event, ought to be celebrated and  observed to preserve the self esteem of all human being.

The process of human conception is a race of unparalleled achievement. Each  male in the 1920s used to have a sperm count of 400 millions per cubic centimeter. But due to pollution and  life’s stress, in the present time, this has dropped to 250 million sperms on the average. This means, for a baby to eventually conceived, the male sperm has to be superbly fit and swims in the womb of the woman to hit the mark of uniting with the ovum. Other lesser competitors which do not make it, all die and perish in the hostile, acidic environment  of the vagina. According to scientific  studies  which observe  the  journey of  sperms, for a single sperm to propel 1 cm forward, the tail of the sperm has to beat 1,000 times to advance. Being so tiny, the sperm movement over the many cilia in the vagina represents a feat of climbing the Himalayan mountains and swimming against  strong current to reach its goal of meeting an ovum. Hence, the conception which resulted from the fusion of a sperm and oyum  in the fallopian tube is an outstanding spectacular achievement for  human race. 

This is the reason, why every human baby born is worthy of love, attention, embraces and endless bonding with the parents from birth until  well into the teenager years. With these showers of love and affections and touch and skin contacts the baby will thrive and mature into wholesome useful human being with balanced personality both of intellectual and emotional intelligence.

In case after case of study by sociologist and psychologist, babies who are deprived of love, attention, human touch and human contacts  turn out to be criminals, psychopath  and  murderers, have a common background of coming from broken home, parental neglects, abuses and  bad influences from parents who are themselves in trouble with the law enforcement agencies, bad encounters with drugs, alcohol  or themselves victims of parental abuse.

Many of these matured adult in age grow up physically but emotionally intellectual retarded commit crimes which appear in social media to make up for the attentions deny  to them while there were a helpless babies and directionless teenagers, Love and affection are human rights every one deserved and  should be given abundantly.

If  the children are properly loved with wisdom and care for by loving parents there will be less crimes and  problem in human society.

“ It is easier  to build strong children than to repair broken men. “ Frederick Douglas.

“ At the end of the day, the most overwhelming key to a child’s success is the positive involvement of parents.”   Jane D  Hull

“ Education is the most powerful weapon which you can use to change the world.”         Nelson Mandela

At this point let me share with you, the legacy of Jonathan Edwards

( 1703-1758) His influence and  impact upon the next many generation after his death. www.ywam-fmi.org  July 1,2017 Larry Ballard record of his legacy. These are Jonathan Edwards  descendants .

 A US vice president; 1 dean of law school; 3 US senators;  100 lawyers ;100 pastors; 30 judges ;60 doctors; 60 authors; 80 public servants; 75 military officers; 65 college professors; 13 college presidents, 285

college graduates

Another person who came into the same period of history as Jonathan Edwards, Max Jukes had a totally different descendants compare  to the above achievement of good parenting. Max Jukes was a badly damaged man and married a harlot. According to Richard L Dugdale 1877 a sociologist  traced back to Max Jukes.

42 prisoners in New York prison systems; 7 murderers; 60 thieves; 150 convicts; 310 died as paupers, 440 physically wrecked by addiction to alcohol, 190 prostitutes, 100 drunks and out of 1200 descendants 300 died prematurely.

“ The hands that rock the cradle, rule the world.” Mothers are destiny makers. Whether, the child will turn out to be a social asset or a criminal to destroy society, the end product is in the hands of the parents.

With a new government in place, it is time to rebuild this beloved nation from a more up to date set of parenting skills. This has to come from a new discovery about baby, a new prospective about how to guide and direct parents of this nation  how to maximize the window of opportunity to teach our nation’s unborn, so that they have a brighter future and  make this nation more advance and progressive. 

Nothing good  ever happen by accident but by deliberate design and premeditated planning

There are two books that will change the destiny of this nation for the  better and it is up to the parents to actively participate and engage themselves in this serious and sober and  even sacred task of  producing a new generation of  human being who are both matured and balanced in every aspect intellectually and emotionally.

1.  The secret life of the unborn child  by Thomas Verny with John Kelly.
2. The inner child of the past by Hugh Missiledine .

The First book,the secret life of unborn child may be printed locally and also translated into Bahasa Malaysia as I have the author’s permission to do so. The second book, may be read on line from public domain site for free. Just Google and follow the link.

Understanding the two  books and applying the insight and wisdom gain from reading them will make the nation’s parents more sensitive and respectful of  the delicate nature of the unborn and newly born babies for their well-being, both short term and long run.

Let me share another famous and noble character whose parents’ positive influence and  parenting skills has produced  my personal model hero, Peter Drucker (19^th Nov 1909- 11 Nov 2005)

“In the world of management gurus,” McKinsey Quarterly in 1997, declared, “ there is no doubt,Peter Ducker is the one guru to whom other gurus kowtow.” The achievement of Peter is unique in the history of management.

What are the exposures and experiences  that shaped and influenced Peter’s mind-set and attitude that made him what he was? Some incidents indicated the effects of these  encounters throughout his  growing up years.

• While Peter was very young, his socially active parents allowed Peter to stay around after dinner talk held in his home. His father was an economist and a lawyer with the governemt,where he got to know intellectual giants, Federich Hayek,Ludwig Von Mises, Hans Kelson from early age. Sigmund Freud and Joseph Schumpeter  among them.
• In his forth grade, Peter was enrolled in a co-educational school set up by Genia, where he learnt to sew and cook.
• Danica Purg, a rare transformational leader,  the kind of people this world badly needed in difficult times, asked Peter a philosophical and life changing question, that regulated, controlled and governed the rest of his life with this question, “ What would you like to leave behind as legacy, how do you want to be remembered? “
•   Peter Drucker was a prolific genius. He published in excess of ten thousand pages across hundreds of aticles and more than thirty books,packed with astute observations and penetrating insights. Peter Drucker’s impact derives not just from his ideas, but from his  entire approach  to ideas, and ultimately his power as a teacher. Jim Collins foreward in the book ‘ Drucker & Me ‘ by Bob Buford
• Everything Peter did-everything he wrote-came from this deep conviction that a fully functioning society was possible and that we all can play a role in making our world better and more humane.

Peter Drucker did not play golf in his life time, move to a bigger house, and owned two Japanese cars. He had no desire to move and rub shoulders with the rich and famous. He just wanted to be writer and  to be remembered as such as his legacy. May we have more of this legend in other areas of life. Science, business, industry and in administration, social organization and non-government organisations.

In sharing this with you, in this email, my message to you  is to  spread the call to raise the bar for a new prospective in parenting to produce a new generation of human beings who care for elevation of human living who care not for status, success, fame and  praise from fellow country men, but just  be another  Peter Ducker.

I cannot do this all by myself. I need your help. To catapult this idea to more parents, more families, catapult to more communities, across race and religions and self imposed boundaries. To sum up let me borrow Admiral Ed Allen illustration of catapult. He was captain of one of the US navy’s twelve aircraft carriers. The catapult is what makes the  US Navy work. In the ocean, it is virtually invisible but it gets sixty thousand pounds that is a fuly loaded F14 off the deck in about 200 feet of runway. I am not the carrier, I am not the plane, I am not the pilot, I am the catapult that gets the plane airborne.”

I need your support and endorsement in this noble community project. These are the areas to airborne this idea. To spread it far and wide.

• To share with your circle of contacts who cross your life path in the course of your work.
• To give me a letter of encouragement to express your trust and belief that this project will bless and benefit the coming generation to advance further in building a society which is both progressive in life and work. A society that embraces intellectual maturity and emotional mellowness.
• To buy a local edition of  “The Secret Life of the Unborn child” at RM 20 per copy to be given or introduce the book  to those who have a passion for excellence in their children’s life. You may use a portion  of your  assembly man’s allocation from the government for your constituency ‘s community needs. I shall give you an equivalent value of the  books  for your distribution.
• Organize  talks or seminars for me to speak to interested parties or social organizations or NGO to disseminate the new way of raising a new generation for a brighter Malaysia.
• To request from the Federal government to build community halls or use existing facilities to train coaches to spear head this new parenting skills.
• To coordinate with Mass media such as government  television stations  or radio broadcasting   stations or private sector television stations  and radio channels  to cultivate this new way of parenting.
• To form community clubs in housing estate and resident associations to explore, inculcate and instill this habit of prebirth and perinatal education for as many parents as possible within our circle of influence.
• If you have any additional ideas that can penetrate social circle or existing on going  community projects  to incorporate awareness of this project for a brighter Malaysia, I will be most delighted to hear from you.
• To seek for financial support from ministry of education or other parallel government ministries  that care for a more productive and highly skilled work force  for the future.
• To seek and  obtain individuals and organisations that have a passion for excellence in parenting skills up grade. to be committee members and administrative supporting staff.

How will the public response to such a new idea in parenting skills improvement ?  Some may like the new bold move to enhance our parenting skill and welcome it with open minds and hearts. Some may have to consider their own resources before taking the step to plunge in such a new venture. Some may absorb the new concept in proportion to their capacity. Some more some less. The idea is to start off and  go along as the people react and adjust accordingly.

I am encouraged by the Toastmaster international  movement. In my quest to show the way for a brighter future for this country.Toastmaster international is a non-profit organization started in 1924 in USA by Dr Ralph C Smedley, after 94 years from its humble beginning in a basement floor of a YMCA, this international moment to promote and enhance the art of public speaking has a membership of about 352,000 worldwide.in 141 countries and 16,400 clubs globally. There are over 300 clubs in Malaysia.

Those who know teach and coach those who wish to learn and improve in the art of public speaking.

In spreading and sharing the idea of more progressive parenting skills, the same philosophy will work equally well. In my quest for a more highly developed path to realize  the fullness of human potential.

This is a rather lengthy letter, and it will take your full attention to absorb this content. Reflect and ponder over any point I raise, which needs further clarification and explanation, I shall do so in person, when we next meet.

Looking forward to meet up with you, and explore all the possibilities

“We can count the number of seeds in an apple, but it is impossible to count the number of apple in a single seed”

Yours truly,

.

Jordan Tan

0163376517

  

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