here comes another one! (typhoon reming)

~*~*~*~

classes are already suspended for tomorrow.
attended a seminar for Oracle Developer Day
earlier @ hotel intercon makati together
with my officemates. also, had a quality
chat with my baby today.

sunday activities

woke up early to attend makati's morning service,
went to SM and bought a gift for carl's 3rd birthday
celebration. venue was at tropical hut talaba, bacoor.
hooked up with marlon at glorietta to watch happy feet.
didn't have the chance to finish the movie bcause i
got an sms message from donna that she wanted to talk
to me online. had an awesome talk with my baby, she
shared about how anita was so inspired after donna
told her about our love story.

it's already 1:25am and i have to go home now to get
some sleep for tomorrow's work! nyt nyt!

Treatment Strategies for Sleep Disorders

Everyday Sleep Problems

All of us experience difficulty sleeping occasionally. When the problem persists, or it occurs frequently enough to become troublesome and frustrating, we need to pay extra attention and take measures to help ourselves. Untreated problems that do persist can indicate a serious medical condition. Even less serious problems can become chronic if uncorrected.

In the absence of a specific medical sleep disorder, good sleep depends on practicing good sleep behavior or sleep hygiene. There are few things in life more frustrating than lying in bed trying to sleep. Good sleep can be achieved by most of us, but if you are having problems, following the "rules" of good sleep hygiene becomes much more important for you. These are guidelines to help your sleep, not absolute rules. Each of us has specific issues in our lives, which may come in to play a role in our sleep patterns

Sleep Hygiene Guidelines

• If you can't fall asleep or are not feeling sleepy, don't lay in bed trying to sleep. This often will worsen the problem. Get up after no more than 20 minutes awake in bed and do something that is not too stimulating.
• The bedroom should be reserved for sleep and sex. Other activities such as reading and TV will promote wakefulness, not sleep.
• Try not to anticipate poor sleep. Worrying about whether you will fall asleep often means you won't. While poor nights sleep leaves us feeling badly the next day, it isn't a fatal disease. If you just trust your body, you will sleep.
• Establish a pre-sleep routine, which enables your body and mind to slow down.
  Read light material, not work.
• Exercise helps sleep but exercising just before bedtime may cause fatigue but can actually increase alertness. It is best to exercise at least 4 hours before bedtime.
  Many people find that keeping a diary and writing down all that is on their minds, such as the next days schedule, helps leave all those thoughts on paper, allowing them to fall asleep rather than think about what was on their mind.
• Try having a light snack
• Try a warm bath or shower, but 90 minutes before sleep, not just before sleep as we sleep better as our body temperature cools, not when it heats up
• If you are having trouble with sleep at night, DON"T nap in the daytime.
• Your bedroom environment and comfort is very important
• The room should be dark, get special curtains if needed
• The room should be quiet. If this is impossible, consider trying earplugs. Some people do better with some background noise.
• The importance of a good mattress should not be underestimated. Poor quality mattresses loose their support more quickly. The mattress should support your spine in its normal position, relieving the need for muscles to work at support while you sleep. It should feel comfortable, which only you can decide on, and be large enough to sleep comfortably.
• A fixed wake up time is of great importance in developing a good sleep pattern, more important than bedtime. If you are having trouble sleeping, then keep a fixed wake up time, even on weekends. As soon as possible after awakening you should be in bright light, preferably outdoor light. This helps set your internal clock (circadian rhythm).
• If possible, avoid supbstances that interfere with sleep:
  
  
  • Caffeine, even in small amounts, may interfere with sleep for many hours
    Nicotine is a stimulant and interferes with sleep
  • Alcohol, while it can induce sleep, usually leads to overall sleep disruption, with rebound awakening when the alcohol is metabolized after a few hours.
    
    
• Be aware that certain medications can interfere with sleep. Two of the most common are theophylines and steroids used for treatment of asthma.
• Allow yourself to get enough sleep. Most of us need 8 hours, some even more. You cannot learn to do with less sleep than you physiologically need. You need enough sleep to feel alert and well rested during the day without struggling to stay awake, even in quiet restful situations. If you need less sleep than 8 hours, do not spend the extra time in bed, this often actually leads to more interrupted sleep.
  
  
  If you are still having sleep troubles you should discuss it with your family physician or seek help from a sleep specialist.

~*~*~*~

i've been having a hard time sleeping for the past weeks so
i did a little research about how to treat sleeping disorders.
hopefully i'd be able sleep like a baby again =)

goosebumps from a song

title: How great is our God
by: Chris Tomlin

The splendor of the King, clothed in majesty,
Let all the earth rejoice, all the earth rejoice.
He wraps Himself in light, and darkness tries to hide,
And trembles at his voice, trembles at his voice.

Chorus:
How great is our God, sing with me,
How great is our God, all will see,
How great, how great is our God.

Age to age He stands, and time is in His hands,
Beginning and the end, beginning and the end.
The Godhead, three in one: Father, Spirit, Son,
The Lion and the Lamb, the Lion and the Lamb.

Bridge:
Name above all names,
Worthy of all praise,
My heart will sing
How great is our God.




~*~*~*~

an mp3 for this song was given to my by an officemate
who is a Christian from another church denomination.
i would really love to play this @ church if given
another opportunity. i have downloaded the chords
already and it has basic chords only! sweet!

gettin' sporty

last monday with homer @ blue rackets

~*~*~*~

played basketball last sunday and badminton last monday, whew!
even so, haven't had enough sleep last monday and tuesday =(

company GA and wedding gowns...

~*~*~*~

had time to rest @ our household, got bored
so i went to a nearby net cafe to chill and
and check if donna is online, turned out that
she was =)

had a few minutes to chat with my baby today.
exchanged sweet nothings over voice chat, she
asked me about the wedding gowns she liked.
our choice? gown #3 (the one with the purse).

played six songs for our general assembly @
diamond hotel manila: time after time, with
or without you, jagged little pill, to be
with you, cry, and everywhere.

oh and by the way, HAPPY HALLOWEEN!!!