session No.24
participating in alphabet mode:
Botanist
Havaye doost
Hesse gharib
Iman
Roo Be Aseman
Hesse Gharib ( 04:16:28 ): in the name of god
Hesse Gharib: session no 24
Hesse Gharib ( 04:16:39 ): we wanna talk about sleep
Hesse Gharib ( 04:16:54 ): plz try to remain awake till the end of the session
Hesse Gharib ( 04:17:44 ): now i shall ask iman to start talking
Iman ( 04:17:57 ): ok
Iman ( 04:18:06 ): in the name of allah
Iman ( 04:18:16 ): if we want have good sleep
Iman ( 04:18:29 ): we should go to bed early at night
Iman ( 04:18:56 ): and eat alittle food before we want go to bed
Botanist ( 04:19:40 ): very good!
Botanist ( 04:19:44 ): u are right
Hesse Gharib ( 04:20:11 ): right
Hesse Gharib ( 04:20:16 ): anything else?
Iman ( 04:21:53 ): many of the peaple of foreign country eat their dinner
Iman ( 04:22:03 ): when the sun غروب کرد
Iman ( 04:22:38 ): and all of the iranian peaple eat their dinner lately and after that go to bed
Hesse Gharib ( 04:23:07 ): .............and
Hesse Gharib ( 04:23:33 ): bravo iman...u havImanentioned a good point.....
Hesse Gharib ( 04:23:44 ): what about others????
Hesse Gharib ( 04:23:51 ): do u have any idea botanist?
Botanist ( 04:24:01 ): many of people....>majority of people in another countries
Botanist ( 04:24:30 ): dear iman mentioed good points!
Botanist ( 04:24:55 ): but we can add something else
Hesse Gharib ( 04:25:44 ): we are eager to know that points dear.
Botanist ( 04:25:57 ): having a calm day can help the quality of sleep
Botanist ( 04:27:37 ): if we be intrested from our performance through a day
Botanist ( 04:28:04 ): i guess we will have a nice sleep!
Hesse Gharib ( 04:28:16 ):
Hesse Gharib ( 04:28:30 ): all right...no problIman...r u finished?
Botanist ( 04:29:07 ): i should rImanImanber!
Botanist ( 04:29:21 ): why be is wrong?
Hesse Gharib ( 04:29:41 ): i will tell u after the session
Hesse Gharib ( 04:29:52 ): well dear J...now it is ur turn....
Hesse Gharib ( 04:29:58 ): wanna say sth?
Havaye Doost ( 04:30:33 ): yes actually
Havaye Doost ( 04:31:34 ): First i want to say hello to every one especially friends
Havaye Doost ( 04:32:11 ): And thank you for your presence in this sessiontoo
Havaye Doost ( 04:32:19 ): And i opologize about my delay too
Hesse Gharib ( 04:32:59 ): all right...no problIman at all...we are all happy that u joined us
Havaye Doost ( 04:33:13 ): ok you know when i read some itIman from an article
Havaye Doost ( 04:35:15 ): It seImans tobe usefull and improve a good sleep for you
Havaye Doost ( 04:35:40 ): I try to note some of thIman now
Havaye Doost ( 04:36:02 ): Experts say it"s possible to get a good night"s sleep by making only minor adjustments
Havaye Doost ( 04:37:01 ): And we usually have some habbits for having a good and comfort sleep
Havaye Doost ( 04:37:31 ): Some of offerd habbits are :
Havaye Doost ( 04:37:44 ) 1- Stay on schedule
Havaye Doost ( 04:38:18 ): If we care about our time consuming and see our schedule every time in a day
Havaye Doost ( 04:39:12 ): It lead to an ontime sleep every night
Hesse Gharib ( 04:39:46 ): yes it is very effective
Botanist ( 04:40:27 ): how?
Hesse Gharib ( 04:42:00 ): dear by forming a habit...to do not only sleeping but every action on a special time ur body will get used to do it ...and unconsioussly ur brain prepares the body to do it.
Iman ( 04:45:31 ): sorry ! can i say some points : Sleep only when sleepy , If you can"t fall asleep within 20 minutes, get up and do something boring until you feel sleepy , Don"t take naps , Get up and go to bed the same time every day , Refrain from exercise at least 4 hours before bedtime , Develop sleep rituals , Only use your bed for sleeping , Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed , Have a light snack before bed , Take a hot bath 90 minutes before bedtime , Make sure your bed and bedroom are quiet and comfortable , Use sunlight to set your biological
Roo Be Aseman ( 04:47:37 ): they are some points about sleeping
Roo Be Aseman ( 04:47:47 ): they are fantastic
Hesse Gharib ( 04:47:58 ): yes they r..thank u iman
Hesse Gharib ( 04:50:06 ): now u dear asImanan...wanna add anything ???
Roo Be Aseman ( 04:50:27 ): of course!
Roo Be Aseman ( 04:51:06 ): you know as i said last session
Roo Be Aseman ( 04:51:37 ): sleeping is one of thImanost important factors for human being
Roo Be Aseman ( 04:52:06 ): a person that wants to be successful
Roo Be Aseman ( 04:52:09 ): should pay so much attention to it
Roo Be Aseman ( 04:52:25 ): if you refer to wise people
Roo Be Aseman ( 04:52:42 ): you will see so many comments of thIman about sleeping
Roo Be Aseman ( 04:52:49 ): for example
Roo Be Aseman ( 04:53:30 ): aristotle says:
Roo Be Aseman ( 04:54:05 ): try to get up before daybreak for such habits contribute to health, wealth and wisdom
Roo Be Aseman ( 04:54:29 ): but i have searched a little about how to sleep effieciently
Roo Be Aseman ( 04:54:47 ): one of the psycologists says that
Roo Be Aseman ( 04:55:30 ): you should prepare yourself for going to bed by reading books
Roo Be Aseman ( 04:55:52 ): and then you should have a fixed time to get up every morning
Roo Be Aseman ( 04:56:18 ): he manentions that fixed time is better to be 5 a.m.
Roo Be Aseman ( 04:56:21 ): over
Botanist ( 04:57:06 ): thanks these were useful
Roo Be Aseman ( 04:57:25 ): welcome!
Iman ( 04:57:40 ): but it is hard for get up early
Havaye Doost ( 04:57:46 ): what"s your isthImaneaning of "fixed time" please /
Havaye Doost ( 04:57:58 ): Can you explainImanore ?
Iman ( 04:58:00 ): even most of the peaple work hard
Roo Be Aseman ( 04:58:01 ): we should make it a habit
Roo Be Aseman ( 04:58:07 ): then it will be so easy
Botanist ( 04:59:05 ): for example we sleep at 10 o"clock every night,so it will be fixed time
Roo Be Aseman ( 04:59:27 ): look at me dear botanist
Roo Be Aseman ( 04:59:38 ): the psycologist says that
Roo Be Aseman ( 05:00:03 ): you shouldn"t have a fixed time for sleeping
Roo Be Aseman ( 05:00:41 ): because you should be flexible
Roo Be Aseman ( 05:00:47 ): because he says that
Roo Be Aseman ( 05:01:07 ): if you go to bed when you are not sleepy
Roo Be Aseman ( 05:01:16 ): it would be problImanatic
Iman ( 05:02:20 ): Sleep only when sleepy
Roo Be Aseman ( 05:02:39 ): would you please add more comments dears?
Botanist ( 05:03:21 ): ok,go ahead..
Iman ( 05:04:37 ): ok whose turn ?
Hesse Gharib ( 05:04:47 ): dear J
Hesse Gharib ( 05:05:00 ): do u want to go on ur words in a 5 mins?
Havaye Doost ( 05:05:20 ): yes dear manager
Hesse Gharib ( 05:06:40 ): we are listening to u
Havaye Doost ( 05:06:51 ): Your body loves a regular sleep routine
Havaye Doost ( 05:08:45 ): so try to go to bed and get up at the same time every day
Havaye Doost ( 05:09:21 ): That means no napping or sleeping in on weekends.
Roo Be Aseman ( 05:09:36 ): so
Roo Be Aseman ( 05:09:42 ): what can we do now?
Havaye Doost ( 05:10:03 ): aha i say now
Havaye Doost ( 05:10:10 ): If you can"t fall asleep, get out of bed (go into another room if you have to), and do something quiet
Havaye Doost ( 05:10:44 ): Don"t let yourself fall asleep outside the bedroom. Go back to bed when you"re sleepy, and repeat this process as often as you need to during the night.
Hesse Gharib ( 05:12:10 ): but this leads to more distraction
Havaye Doost ( 05:16:24 ): so let"s know about third item now
Havaye Doost ( 05:16:35 ) 3- Dress for sleep
Havaye Doost ( 05:17:11 ): It"s too important that what doyou wear when youwant to sleep
Havaye Doost ( 05:17:41 ): we can"t sleep with a jean actually
Havaye Doost ( 05:18:03 ): So Put on whatever"s comfortable
Havaye Doost ( 05:18:34 ): and another facvtor is our body temanprature
Havaye Doost ( 05:18:37 ): Body temanperature drops prior to falling asleep
Havaye Doost ( 05:18:58 ): it rises during the night then falls before you wake up
Roo Be Aseman ( 05:19:29 ): that was really wonderful
Havaye Doost ( 05:19:52 ): so think about what do you want to wear tonight
Havaye Doost ( 05:20:25 ) 4- Upgrade your mattress
Havaye Doost ( 05:20:36 ): Give your body the support it needs to relax by sleeping on a good, firm bed
Roo Be Aseman ( 05:20:57 ): certainly
Havaye Doost ( 05:21:01 ): any one can"t refuse importance of this itImantoo
Roo Be Aseman ( 05:21:11 ): but dear j
Havaye Doost ( 05:21:35 ): for example i can"t sleepwhen my mattress is some hard
Havaye Doost ( 05:22:54) 5- Move the TV
Havaye Doost ( 05:23:13 ): Research on children shows that kids who had thImanost sleep disturbances were those who had a television in their bedroom and used TV to fall asleep
Havaye Doost ( 05:23:38 ): of course this is true for adult too
Hesse Gharib ( 05:23:40 ): it is a part of family nowadays
Roo Be Aseman ( 05:23:46 ): what about Radio?
Havaye Doost ( 05:23:49 ): And the same goes for adults
Havaye Doost ( 05:23:58 ): Radio ?
Roo Be Aseman ( 05:24:14 ): yes
Havaye Doost ( 05:24:27 ): you know i can"t sleep when some thing is singing or speaking
Havaye Doost ( 05:24:35 ): i don"t know what about you ?
Hesse Gharib ( 05:24:36 ): i guess its negative effects much lesser
Havaye Doost ( 05:24:50 ): yes probably
Havaye Doost ( 05:25:48 ) 6- Don"t get buzzed
Roo Be Aseman ( 05:26:02 ): means?
Havaye Doost ( 05:26:02 ): Avoid caffeine and alcoholic beverages within 4 to 6 hours of bedtime
Havaye Doost ( 05:26:27 ): buzzed means speaking with low voice
Havaye Doost ( 05:26:54 ): Caffeine stimulates the brain
Roo Be Aseman ( 05:27:59 ): yeah, you are right
Hesse Gharib ( 05:29:42 ): well u wanna add anything?
Hesse Gharib ( 05:29:49 ): what about u dear botanist?
Botanist ( 05:30:18 ): nothing dear
Botanist ( 05:30:23 ): i have no idea
Hesse Gharib ( 05:30:49 ): u both have time to wait dear J be back ?
Roo Be Aseman ( 05:30:50 ): what about you dear hesseh gharib?
Hesse Gharib ( 05:31:16 ): everthing i knew was mentiond by friends...i have nothing to add.
Hesse Gharib ( 05:41:25 ): well dear J do u want to go on ur words?
Havaye Doost ( 05:42:10 ): well i have one itIman to add
Havaye Doost ( 05:42:52 ): i think that session finished
Hesse Gharib ( 05:43:11 ): we were waiting for u
Havaye Doost ( 05:43:12 ): ok as i said
Havaye Doost ( 05:44:12 ): when you use coffeine when you want to sleeep
Hesse Gharib ( 05:44:25 ): right..
Havaye Doost ( 05:44:46 ): Caffeine stimulates the brain
Havaye Doost ( 05:44:48 ): it can shorten the time you spend in deeper stages of sleep and cause you to wake up during the night
Havaye Doost ( 05:45:06 ): so steer clear of that after-dinner cup of coffee
Havaye Doost ( 05:45:26 ): steer clear of : KEEP AWAY FROM
Havaye Doost ( 05:45:37 ): The same goes for cigarettes.
Hesse Gharib ( 05:45:59 ): right
Havaye Doost ( 05:46:01 ): And last item is : Eliminate disturbing sounds and light
Hesse Gharib ( 05:46:05 ): hateful.....
Hesse Gharib ( 05:46:12 ): i meant cigar
Roo Be Aseman ( 05:46:35 ): Absolutely!
Havaye Doost ( 05:46:37 ): If your alarm clock has illuminated numbers, throw a cloth over it
Havaye Doost ( 05:47:00 ): Turn down the thermostat; lower body temperature promotes sleep
Havaye Doost ( 05:47:28 ): you knowthis surely
Botanist ( 05:47:51 ): sorry ...pardon?!
Hesse Gharib ( 05:49:16 ): i mean the tempp was high...it was totally hot and we were sleepy and when the cooler was fixed we couldn"t
Havaye Doost ( 05:50:18 ): you see when you get cold you wrer so sleepy
Havaye Doost ( 05:51:04 ): Do you see in some movies that some one traped in to a refrgrator
Botanist ( 05:51:05 ): oh! no
Hesse Gharib ( 05:51:13 ): yes
Hesse Gharib ( 05:51:15 ): but...
Botanist ( 05:51:24 ): they are not sleepy
Botanist ( 05:51:37 ): they are dying!
Havaye Doost ( 05:52:10 ): in fact they sleep when they die
Hesse Gharib ( 05:52:29 ): yes
Havaye Doost ( 05:53:10 ): i don"t knowwhat about you but i always try to keep a low temprature when i want to sleep
Roo Be Aseman ( 05:52:36 ): Thanks because of your items Dear J, They were wonderful !
Roo Be Aseman ( 05:53:03 ): Thanks Dears because of your presense Roo Be Aseman ( 05:53:24 ): That was really wonderful session
Havaye Doost ( 05:53:31 ): Wow so louded ! than you dear robe asImanan
Havaye Doost ( 05:53:53 ): < so loud>
Hesse Gharib ( 05:53:59 ): it seems he is tired and wanna say bye
Roo Be Aseman ( 05:54:22 ): Have Nice Night
Hesse Gharib ( 05:54:26 ): all right dear ...we i am happy to see u and thank u for ur presence
Hesse Gharib ( 05:54:30 ): you too
Roo Be Aseman ( 05:54:33 ): I appreciate you Dears
Roo Be Aseman ( 05:54:51 ): You are always Energetic
Havaye Doost ( 05:55:33 ): energy is a routine i mean it flow when you be enegitic
Roo Be Aseman ( 05:57:34 ): Bye for Now Dears
Hesse Gharib ( 05:58:19 ): bye asImanan...wish u bests as wide as the skys
Havaye Doost ( 06:02:21 ): Especial thanks you dear manager
Hesse Gharib ( 06:02:46 ): wish u bests
Hesse Gharib ( 06:02:53 ): and plz pray for me too
Botanist ( 06:02:54 ): ur welcome
Hesse Gharib ( 06:02:55 ): bye
Iman ( 06:03:04 ): bye
Havaye Doost ( 06:03:04 ): Good luck
the end.....