HOW TO ANALYZE READING PASSAGE

1.      Find an English reading text of passage in the news paper that consist of more than 10 paragraph, determine :

a.       Topic sentence each paragraph

b.      The main idea each paragraph

c.       The conclusion each paragraph

Beating Those Sleepless Nights

Sleepless nights can be a terrible thing. You toss and turn in bed, alternately counting sheep and trying to clear your mind. The next day, you start the day with a heavy head, barely able to concentrate on anything. The occasional sleepless night is not unusual for most people, but going through it almost every night is a different problem – you have insomnia. Is it a serious medical problem requiring remedy? Yes, because lack of sleep will make you tired , irritable and depressed, leading to poor physical, and mental health.

Furthermore, insomnia is not a condition in itself, but a symptom of an underlying problem in your life or a medical disorder. Adult generally need about seven to eight hours of sleep every night, although this can vary from one person to another. Insomnia isn’t defined by the number of hours of sleep you get, but a disruption in your normal sleep pattern. People with insomnia experience sleeplessness in various ways. Some way not able to fall asleep at night, while others may regularly wake up during the night and not be able to fall back asleep. Some people find themselves waking up too early in the morning.

Chronic insomnia can be a symptom of another condition, such as depression, heart disease, lung disease, hot flashes, diabetes, pain or sleep disorders such as obstructive sleep apnoea or restless legs syndrome. It can also be an indicator of problems in your life, such as stress, work worries and relationship issues. The biggest step toward treating insomnia is to alleviate underlying medical or emotional problem. This may be a long process of treatment, or learning to manage the issues in your life. However, there are ways that you can create a more conductive environment and change your sleep habits to get a good shut-eye.

Stay away from food and drink that contain stimulants, because they will keep you awake. Caffeine is one the strongest stimulants, found mainly in coffee, tea and soft drinks, and in smaller amounts in chocolate, cough and cold medicine. Avoid drinking these for at least eight hours before your bedtime, because your body takes several hours to eliminate the stimulant and its effects.

Nicotine, alcohol and sugar also act as stimulants. People who smoke should avoid smoking in the evening because they will experience withdrawal symptoms at night, while alcohol disrupts sleep. Eating sweets and other high-sugar foods at night will also disrupt sleep in the middle of the night because blood sugar levels fall quite quickly. You should also avoid eating large amounts before bedtime. If your last meal is dinner or supper, make sure it is light and no less than two hours before bedtime. Limit how much we drink before bed. Otherwise we will find ourself waking up repeatedly to go to the toilet.

Besides avoiding certain foods, however, there are other foods that may be able to help you sleep. Tryptophan is an amino acid precursor to serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns and mood. Foods that contain tryptophan include red meat, dairy products, nuts, seeds, bananas, soybeans and soy products, tuna, shellfish and turkey. This doesn’t mean you should load up on tryptophan rich foods just before bedtime, but including some of these foods into your dinner may help.

Magnesium also acts as a natural sedative and can help people with restless leg syndrome. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews and whole grains. There are many supplements and herbs that are purported to be “natural” remedies for insomnia. Not all of these have been conclusively proven to work, so you should use them with caution and seek your doctor’s advice.

Valerian is a herb that is used in some countries as an over-the-counter insomnia remedy. It is usually taken about an hour before bedtime. It is believed to be non addictive, but can cause side effects like mild indigestion, headache, palpitations and dizziness. In any case, it is not advisable to take valerian for more than three months consecutively.

The hormone melatonin occurs naturally in the body and regulates the sleep /wake cycle. Melatonin can be taken as a supplement every night, about 30 minutes before bedtime. There is little evidence about the effect of taking melatonin for more than three months. If you have depression, schizophrenia, autoimmune diseases or other serious illnesses, or if you are pregnant, you should not take melatonin.

Another popular herbal remedy is kava, which some people believe can help in cases of anxiety-related insomnia. However, I advise people against taking this herb because kava has a serious risk of severe liver injury.  Don’t just of your bedroom as a place to lie down, but as the most important place where you get your bedroom has to be conducive for a restful night’s sleep. Make your bedroom cool, dark quiet and comfortable at night. If your bedroom is situated in a location that allows light or sound to enter, use blackout curtains, eye covers or earplugs.

Light exposure tells your body when  to go sleep and when to wake up. If you have trouble falling asleep at night, you may need more light in the morning, so leave the curtains open and let the sunlight help to awaken you. If you work night shifts and sleep in the daytime, use curtains that block  out sunlight or else the light will keep you awake. Try to sleep only at night, as daytime naps may steal hours from your precious sleep at night. If you have to nap, keep it only half an hour in the mid-afternoon.

Create a relaxing bedtime routine for yourself, so that your body gets used to the idea that it’s time to rest. You could take a warm bath or shower, read a book, listen to soothing music or practice relaxation techniques like yoga or progressive muscle relaxation. Make sure the lights are dimmed during this routinr to prepare your body for the transition to sleep.