This informative speech outline provides tips on overcoming insomnia in 3 parts. First, it discusses examining daily habits like caffeine, naps, and sleeping pills that disrupt sleep and reducing or eliminating them. Second, it recommends adopting new habits such as keeping a dark, quiet bedroom and regular sleep schedule. Third, it suggests preparing the brain for sleep by increasing daytime light exposure, limiting screens before bed, and reducing noise and clock viewing at night. The outline aims to inform the audience of simple ways to overcome insomnia themselves.
Dokumen tersebut membincangkan lima caragaya pengurusan konflik yaitu persaingan, bekerjasama, tolak ansur, mengelak dan penyesuaian. Setiap caragaya mempunyai aspek positif dan negatif serta ciri-ciri individu yang menggunakannya. Caragaya pengurusan konflik bergantung kepada faktor-faktor seperti kompleksiti isu, keseimbangan kuasa, dan keperluan untuk penyelesaian segera atau jang
Pelajar bernama Muhammad Amirul Syafiq bin Khairuddin yang dilahirkan pada tahun 1996 bersekolah di MRSM Alor Gajah. Beliau kemudiannya diterima memasuki program teknologi maklumat dan komunikasi di UTP berdasarkan keputusan peperiksaan dan minatnya dalam bidang tersebut. Beliau berharap untuk menjadi jurutera perisian selepas tamat pengajian.
Dokumen ini membahas tentang perniagaan francais di Malaysia. Ia menyebutkan contoh-contoh perniagaan francais seperti McDonalds dan 7-Eleven. Dokumen ini juga membahas perkembangan francais di Malaysia sejak 1960-an dan peraturan terkait seperti Akta Francais 1998. Kelebihan dan tantangan bagi francaisor dan francaisi juga dibahas.
Pantun kiasan ini memberikan nasihat dan pesanan moral kepada pembaca. Beberapa pesan utamanya adalah pentingnya menghindari sikap membazir, merendah diri, sabar, jangan besar kepala, dan menyesuaikan diri dengan kemampuan masing-masing.
mercu tanda di negara kita Malaysia yang menjadi lambang kebanggaan. Ianya menjadi tanda negara kiata yang mempunyai identiti yang unik disebabkan rakyatnya yang berbilang kaum
Agama dan kepelbagaian kepercayaan di Malaysia dibincangkan dalam dokumen ini, termasuk agama-agama utama seperti Islam, Buddha, Hindu dan Kristian. Dokumen ini juga menyentuh bagaimana pentingnya mencari titik pertemuan antara pelbagai agama untuk mengelakkan konflik serta memperkukuhkan perpaduan negara.
The document discusses reasons why people have trouble sleeping and provides tips to improve sleep. It explains that sleep issues can negatively impact daily life and productivity. Common causes of poor sleep include sleep apnea, drinking alcohol before bed, an empty stomach, excessive worrying, bright screens before bed, and a partner's loud snoring. The document recommends tracking sleep habits, seeing a sleep therapist, using a comfortable mattress, reducing caffeine and smoking, eating a healthy diet, and relaxing before bed to promote better sleep.
Getting consistent sleep and wake times, avoiding screens and bright lights before bed, exercising during the day, and creating a peaceful sleep environment are some of the top tips for better sleep according to a handbook for overtired parents. The handbook recommends establishing a regular sleep schedule, limiting light and blue light exposure at night, relaxing before bed, and having strategies to fall back asleep if you wake up during the night. Following these tips can help people feel more refreshed by getting into a regular sleep-wake cycle and reducing things that interfere with quality sleep.
If you get up earlier, you will get tired more quickly at the end of the day. This is because you have spent a long time awake and working and the human body then needs to rest. The advantage is that you go to bed early to get up earlier in the morning.
Things to Do and Things to Avoid Before SleepAstra Beds
The document discusses common sleep problems and provides tips to improve sleep quality. It notes that many people do not get enough sleep due to issues falling asleep, staying asleep, or feeling rested. Small changes can help, such as avoiding caffeine and alcohol before bed, unwinding before sleep, and exercising earlier in the day. Establishing a routine, making the bedroom comfortable, and not stressing about imperfect sleep can also help improve sleep. Seeking medical advice is recommended if problems persist.
The Struggle: What can You Do for Insomnia?UninsomniaBlog
The document discusses lifestyle changes that can help with insomnia, including establishing a regular sleep schedule, eating the right foods and avoiding caffeine before bed, removing distractions from the bedroom, limiting screen time, avoiding daytime napping, and being more physically active during the day. It provides tips such as going to bed and waking up at the same time daily, eating tryptophan-rich and carbohydrate-rich foods in the evening, and exercising a few hours before bed. The document recommends making these tips into a checklist and consulting a medical professional if lifestyle changes do not improve insomnia.
The document provides information on improving sleep through maintaining a consistent sleep schedule, exercising regularly, avoiding screens, caffeine and large meals before bed, and creating a dark and quiet sleep environment. It also recommends seeing a doctor if sleep issues persist, as underlying conditions may be the cause. Tips include going to bed and waking at the same time daily, limiting daytime naps, exercising in the morning or afternoon, taking warm baths before bed, and using relaxation techniques to fall asleep.
This document provides 72 tips for reducing stress and improving sleep. Some key recommendations include exercising regularly, eating a healthy diet, limiting caffeine and alcohol, relaxing before bed, keeping a regular sleep schedule, and using relaxation techniques like meditation, deep breathing, and yoga. Addressing stressors, developing coping strategies, and maintaining a calm environment are also emphasized.
This document discusses biohacking techniques for improving sleep quality. It introduces biohacking as making lifestyle changes to optimize biological functions like sleep. Specific techniques discussed include: banning blue light by using blackout curtains and amber lights; using sleep apps with relaxing sounds; getting daily sunlight exposure or using a light therapy box; and incorporating sleep-promoting foods like cherries, salmon and bananas into meals. The goal is to help the reader overcome insomnia and other sleep issues naturally through simple biohacks.
Insomnia is caused by medical conditions, emotional disorders like anxiety and depression, hormonal changes during aging, and behavioral factors like irregular sleep schedules. Problems from lack of sleep include increased stress, poor coordination, decreased work performance, and increased risk of accidents. There are things people can do to improve sleep, such as exercising during the day, avoiding stimulants like caffeine before bed, developing a relaxing bedtime routine, and making sure the bedroom is quiet and comfortable. Maintaining good sleep hygiene can help treat insomnia.
1. Set regular hours for going to bed and waking up, including on weekends, and stick to them to establish a consistent sleep schedule.
2. If you can't fall asleep within 30 minutes, get up and do a quiet activity until feeling sleepy, then return to bed. Avoid activities in bed other than sleep.
3. Avoid naps outside your regular sleep hours to maintain a consistent sleep-wake cycle.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
This document discusses sleep hygiene, which refers to good sleep habits. It provides 15 tips for improving sleep hygiene, such as establishing a regular sleep schedule, avoiding caffeine and alcohol before bed, exercising during the day but not too close to bedtime, and keeping a sleep diary. The tips are designed to help train the body to sleep well and provide long-term solutions for sleep difficulties. While medications can help treat insomnia in the short-term, developing good sleep habits independently is important for ongoing management of sleep problems.
This document provides tips for hacking your sleep by improving diet, environment, breathing, consistency, and exercise. Some key tips include limiting caffeine to 2 cups per day, avoiding screens 1.5 hours before bed, using earplugs and white noise, keeping the room at 65-70 degrees, exercising 20-30 minutes per day but not 3 hours before bed, and using a smart alarm to wake up in a light sleep state. Measuring sleep with a device like Zeo can provide insights to form better sleep habits.
Sleep studies clearly show that not receiving the quality and quantity sleep
affects our lives in negative ways, sometimes greatly. It can change the way
we see and experience our lives and the world around us in dramatic ways.
The document provides 5 tips for getting a good night's sleep: 1) Avoid bright screens before bed as the blue light can disrupt sleep. 2) Cut down on caffeine which can cause sleep problems for 10-12 hours after consumption. 3) Be smart about napping as excessive napping can worsen sleep issues. 4) Engage in regular exercise as it helps people sleep better and feel less sleepy during the day. 5) Wind down before bed with deep breathing, muscle relaxation, or visualization to relax the body and mind.
This document discusses insomnia, including its definition, types, causes, effects, treatments, and tips for good sleep hygiene. It defines insomnia as difficulty falling or staying asleep despite an adequate environment. The three main types are acute (less than a month), transient (less than a week), and chronic (more than a month). Common causes include stress, schedules, habits, foods, and substances like caffeine. Effects can include fatigue, mood issues, and impaired functioning. Treatments may involve cognitive behavioral therapy, over-the-counter aids, prescription pills, or addressing underlying issues. Good sleep hygiene focuses on regular sleep schedules, relaxation before bed, and avoiding stimulants near sleep.
This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a better sleep. I tried to include some less obvious sleep hacks as a precursor to my class: Sleep Hacking - How to Dominate Your Sleep in Less than A Week
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Similar to Informative speech outline (overcome insomnia) (20)
Join educators from the US and worldwide at this year’s conference, themed “Strategies for Proficiency & Acquisition,” to learn from top experts in world language teaching.
How to Show Sample Data in Tree and Kanban View in Odoo 17Celine George
In Odoo 17, sample data serves as a valuable resource for users seeking to familiarize themselves with the functionalities and capabilities of the software prior to integrating their own information. In this slide we are going to discuss about how to show sample data to a tree view and a kanban view.
The membership Module in the Odoo 17 ERPCeline George
Some business organizations give membership to their customers to ensure the long term relationship with those customers. If the customer is a member of the business then they get special offers and other benefits. The membership module in odoo 17 is helpful to manage everything related to the membership of multiple customers.
Split Shifts From Gantt View in the Odoo 17Celine George
Odoo allows users to split long shifts into multiple segments directly from the Gantt view.Each segment retains details of the original shift, such as employee assignment, start time, end time, and specific tasks or descriptions.
Slide Presentation from a Doctoral Virtual Open House presented on June 30, 2024 by staff and faculty of Capitol Technology University
Covers degrees offered, program details, tuition, financial aid and the application process.
AI Risk Management: ISO/IEC 42001, the EU AI Act, and ISO/IEC 23894PECB
As artificial intelligence continues to evolve, understanding the complexities and regulations regarding AI risk management is more crucial than ever.
Amongst others, the webinar covers:
• ISO/IEC 42001 standard, which provides guidelines for establishing, implementing, maintaining, and continually improving AI management systems within organizations
• insights into the European Union's landmark legislative proposal aimed at regulating AI
• framework and methodologies prescribed by ISO/IEC 23894 for identifying, assessing, and mitigating risks associated with AI systems
Presenters:
Miriama Podskubova - Attorney at Law
Miriama is a seasoned lawyer with over a decade of experience. She specializes in commercial law, focusing on transactions, venture capital investments, IT, digital law, and cybersecurity, areas she was drawn to through her legal practice. Alongside preparing contract and project documentation, she ensures the correct interpretation and application of European legal regulations in these fields. Beyond client projects, she frequently speaks at conferences on cybersecurity, online privacy protection, and the increasingly pertinent topic of AI regulation. As a registered advocate of Slovak bar, certified data privacy professional in the European Union (CIPP/e) and a member of the international association ELA, she helps both tech-focused startups and entrepreneurs, as well as international chains, to properly set up their business operations.
Callum Wright - Founder and Lead Consultant Founder and Lead Consultant
Callum Wright is a seasoned cybersecurity, privacy and AI governance expert. With over a decade of experience, he has dedicated his career to protecting digital assets, ensuring data privacy, and establishing ethical AI governance frameworks. His diverse background includes significant roles in security architecture, AI governance, risk consulting, and privacy management across various industries, thorough testing, and successful implementation, he has consistently delivered exceptional results.
Throughout his career, he has taken on multifaceted roles, from leading technical project management teams to owning solutions that drive operational excellence. His conscientious and proactive approach is unwavering, whether he is working independently or collaboratively within a team. His ability to connect with colleagues on a personal level underscores his commitment to fostering a harmonious and productive workplace environment.
Date: June 26, 2024
Tags: ISO/IEC 42001, Artificial Intelligence, EU AI Act, ISO/IEC 23894
-------------------------------------------------------------------------------
Find out more about ISO training and certification services
Training: ISO/IEC 42001 Artificial Intelligence Management System - EN | PECB
Webinars: https://pecb.com/webinars
Article: https://pecb.com/article
-------------------------------------------------------------------------------
How to Install Theme in the Odoo 17 ERPCeline George
With Odoo, we can select from a wide selection of attractive themes. Many excellent ones are free to use, while some require payment. Putting an Odoo theme in the Odoo module directory on our server, downloading the theme, and then installing it is a simple process.
How to Add Colour Kanban Records in Odoo 17 NotebookCeline George
In Odoo 17, you can enhance the visual appearance of your Kanban view by adding color-coded records using the Notebook feature. This allows you to categorize and distinguish between different types of records based on specific criteria. By adding colors, you can quickly identify and prioritize tasks or items, improving organization and efficiency within your workflow.
How to Configure Time Off Types in Odoo 17Celine George
Now we can take look into how to configure time off types in odoo 17 through this slide. Time-off types are used to grant or request different types of leave. Only then the authorities will have a clear view or a clear understanding of what kind of leave the employee is taking.
Views in Odoo - Advanced Views - Pivot View in Odoo 17Celine George
In Odoo, the pivot view is a graphical representation of data that allows users to analyze and summarize large datasets quickly. It's a powerful tool for generating insights from your business data.
The pivot view in Odoo is a valuable tool for analyzing and summarizing large datasets, helping you gain insights into your business operations.
Understanding and Interpreting Teachers’ TPACK for Teaching Multimodalities i...Neny Isharyanti
Presented as a plenary session in iTELL 2024 in Salatiga on 4 July 2024.
The plenary focuses on understanding and intepreting relevant TPACK competence for teachers to be adept in teaching multimodality in the digital age. It juxtaposes the results of research on multimodality with its contextual implementation in the teaching of English subject in the Indonesian Emancipated Curriculum.
Credit limit improvement system in odoo 17Celine George
In Odoo 17, confirmed and uninvoiced sales orders are now factored into a partner's total receivables. As a result, the credit limit warning system now considers this updated calculation, leading to more accurate and effective credit management.
1. INFORMATIVE SPEECH OUTLINE
Topic: Overcoming Insomnia
Specific Purpose:I will inform my audience on how to overcome insomnia.
I. Introduction
A. Attention Material:What is insomnia? Insomnia is the condition of being unable to
sleep. People with insomnia, may be plagued by trouble falling asleep,
unwelcomeawakenings during the night, and fitful sleep. They may experience
daytime drowsiness yet still be unable tonap, and are often anxious, irritable, and
unable to concentrate.Insomnia is one of the most common types of sleep disturbance,
at least occasionally affecting about one in three people.
B. Tie to the Audience:As you are listening to me, I know that not every one suffers from
insomnia. But still, there is a time when you cannot really close your eyes and you
wonder what is stopping you from getting your nice and comfy sleep. Therefore, I
dare to say that you are actually experiencing the same problem of those who are
suffering from insomnia.
C. Credibility Material:To be frank, I experience insomnia all the time. When I was
small, my parents would ask my brothers and I to go to bed at 10 pm every night.
However, when I started to lie on my bed, I would not fall asleep immediately. I could
only really close my eyes two or three hours later. I never knew that I was also
suffering from insomnia until I happened to read an article about sleeping disorder in a
2. newspaper when I was in high school. Eventually, I knew I was experiencing it during
that time.
D. Preview:Insomnia, which is due to various causes and includes a variety of symptoms,
can be reduced or eliminated in a number of ways. So today, I will inform you on how
to overcome insomnia. Firstly, I will tell you to take look at your daily habits which
disturb your sleep. Secondly, I will inform you how to overcome insomnia by
creatively adopting new habits and lastly, I will tell you to prepare your brain well for
sleep.
II. Body
A. First and foremost, to overcome insomnia, try to look at your daily habits which
disrupt your sleep. Some of the things you are doing as daily habits may actually make
the problem worse.
1. If you’re using sleeping pills to fall asleep, this will disrupt your sleep even more
over the long-term. In addition, taking sleeping pills are really not good for your
health. Even though it may take a few days for your body to get used to the
change, but once you do, you will sleep better.
2. Reducing one's caffeine intake is also compulsory. Often insomniacs are very
sensitive to this stimulant and thus may be unable to sleep after only one cup of
soda or coffee in the afternoon. Therefore, if one has a problem of falling asleep,
just try to sleep without caffeine completely or at least stop drinking caffeinated
drinks at least eight hours before bed.
3. 3. Plus, limiting alcohol is necessary because alcohol can make you feel sleepy and
itinterferes with the quality of your sleep. You may drink a glass of warm milk to
replace the alcohol.
4. The next prevention is getting rid of cigarette. Nicotine, a drug contained in
cigarette smoke can affect one’s ability to sleep. Studies show cigarettes raise
blood pressure, speed up the heart rate, and stimulates brainwave activity. Sleep
often improves dramatically in smokers who quit.
5. Other than that, the main thing to be focused now is to hold yourselves from taking
naps during the day because napping during the day can make you more difficult
to sleep at night.
[Transition: When you have tried to avoid yourself from doing those habits, you may
find sleeping time is the best time you ever had.]
B. Besides, another way to help you sleep is by adopting new habits. Being creative even
in your sleep is needed so that you can have a quality sleep.
1. The easiest thing to do is by keeping your bedroom is quiet, dark, and cool. Noise,
light, and heat can interfere with sleep. Therefore, try using a sound machine or
earplugs to hide outside noise, an open window or fan to keep the room cool, and
blackout curtains or a sleep mask to block out light.
2. Next, sticking to a regular sleep schedule helps to support your biological clock by
going to bed and getting upat the same time every day, including weekends.
Getting up at your usual time in the morning even ifyou are tired is a must. This
will help you get back in a regular sleep rhythm.
4. 3. Plus, having a short reading before going to sleep is better. Besides increasing your
knowledge, reading materials including newspapers, magazines, encyclopaedias
and so on can guarantee you a nice sleep.
4. You may also choose todo some light activities such as watching television and
playing video games. Avoid stimulating activity and stressful situations before
bedtime. This includes vigorousexercise, big discussions or arguments.
[Transition: Therefore, creating new habits are obviously not something to be regretted
if you can have a nice sleep by doing that.]
C. Last but not least, insomniacs are having difficulties in sleeping because they have
weak and miserable mental condition. Therefore, the best way to overcome your
insomnia is by preparing your brain for sleep.
1. The easiest way is by increasinglight exposure during the day. Take breaks outside
in sunlight, remove your sunglasses when it is safe to do so, and open blinds and
curtains during the day.
2. The most important thing to be highlighted is at night. It is better to limit artificial
light. To boost melatonin production, use low-wattage bulbs, coverwindows and
electrical displays in your bedroom, avoid bright light and turn off television
andcomputer screens at least one hour before bed. If you can’t make your bedroom
dark enough, tryusing a sleep mask.
3. Eliminating noise from your room before going to bed by turning off the phone or
using the ear plugs can also be considered as wise alternatives to be taken.
4. Nevertheless, it is quite helpful to move your bedroom clocks out of your view.
Anxiously watching the minutes tick by when you cannot sleep and knowing that
you’re going to be exhausted when the alarm goes off is indeed a troublesomefor
5. insomniacs. You can use an alarm, but make sure you cannot see the time when
you are in bed.
[Transition to conclusion:Hence, there are so many things to be done to relax your mind
so that your brain is really in a prepared condition to sleep.]
III. Conclusion
A. Final review: All in all, there are three important things to do to overcome insomnia.
1. Firstly, look at your daily habits which distract your sleep.
2. Secondly,be creative by adopting new habits to help you sleep.
3. Lastly, the best way to overcome your insomnia is by preparing your brain for
sleep.
B. Tie back to the audience: There are actually many othertreatments to cure insomnia.
However, the treatments that I have just informed are the simplest ways to overcome
it. Nevertheless, you do not have to seek for professional insomnia treatments as you
can overcome your insomnia by yourselves just by following the tips given. If you
started to have the insomnia symptoms, you better hurry to overcome it so that it
would not turn into a tragic one.
C. Concluding remarks: God will never change one’s fate if he himself does not try to
make a change. Therefore, if you are so tired of suffering insomnia, you can make a
6. difference if you are very determined and put all your efforts to it. You must always
expect for the best and be prepared for the worst.
Works Cited:
Boose, G., Robinson, L., Saisan, J., Segal, R., & Smith, M. (2013).Can’t Sleep? Causes,
Cures, and Treatments for Insomnia.Helpguide.org. Retrieved March 9th
2013 from
www.helpguide.org/life/insomnia_treatment.htm
Winter, M. (2012). Insomnia? 42 Simple Tips to Help You Get to Sleep.Insomnia treatment,
cures. Retrieved March 9th
2013 fromwww.well.com/~mick/insomnia/
Houser, K. V. (n.d.). 14 Sleep Tips: Overcoming Insomnia. Selfgrowth.com. Retrieved March
9th
2013 from
www.selfgrowth.com/articles/Fourteen_Sleep_Tips_Overcoming_Insomnia.html
7. UITM MELAKA
TSL 032
(LISTENING AND SPEAKING II)
INFORMATIVE SPEECH OUTLINE
[TOPIC :OVERCOMING INSOMNIA]
NAME : NAQUIAH KHESA BINTI AHMAD
MATRIC NUMBER : 2012832448
CLASS : MPI0202D
LECTURER’S NAME : MISS SITI ZURAINA GAFAR