Critical Answer

It is virtually a norm in Ger. that people leave office early around 5pm on Fridays, but something called ‘Defect Status Meeting’ ended at 6.20pm yesterday in our project. I could see Ulf very uncomfortable during the whole meeting, as he was already late for the train. Sowere Juri, Andreas and others…

At the very end, a question across the Atlantic ocean from Atirek to Juri ‘what do you think about today’.

Paused for a while, Juri responded: ‘We found many errors and of course that’s the good thing, as it worthed it [our effort]. On the other hands, I still stayed here 50 minutes later than when I wanted to leave. And you know my answer…’

Lesson: There are many different ways to express your thoughts. Find the wise one – if not the best one.
Must keep your head cool and clear in the critical situation. I’m a kind of tempered persons and sometime entrapped myself with my imprudent statements.

2 ways to get better sleep

1. Consume 150-250 calories of low-glycemic index foods in small quantities (low glycemic load) prior to bed.

Morning fatigue and headache isn’t just from sleep debt or poor sleep. Low blood sugar following overnight fasting is often a contributing factor. Just prior to bed, have a small snack such as: a few sticks of celery with almond butter, a mandarin orange and 5-8 almonds, or plain low-fat (not fat-free) yoghurt and an apple. Ever wonder how you can sleep 8-10 hours and feel tired? This is part of the explanation. Make a pre-bed snack part of your nutritional program.

1-2 tablespoons of flaxseed oil (120-240 calories) can be used in combination with the above to further increase cell repair during sleep and thus decrease fatigue. It tastes like a mixture of cat urine and asparagus, so I recommend pinching your nose while consuming it — thanks Seth Roberts, PhD. for this tip — or using capsules.

2. Use ice baths to provoke sleep.

Japanese have longer lifespans that do most other ethnicities. One theory has been that regular ofuro or hot baths at bedtime increase melatonin release, which extends lifespan. Paradoxically, according to the Stanford professors who taught Bio 50, cold is actually a more effective signaller for sleep onset, but it could have no relation to melatonin production.

I decided to test the effect of combining 10-minute ice baths, timed with a countdown kitchen timer, one hour prior to bed (closer to bed and the adrenergic response of noradrenalin, etc. won’t allow you to sleep) with low-dose melatonin (1.5 – 3 mg) on regulating both sleep regularity and speed to sleep. The icebath is simple: 2-3 bags of ice from a convenience store ($3-6 USD) put into a half-full bath until the ice is about 80% melted. Beginners should start with immersing the lower body only and progress to spending the second five minutes with the upper torso submerged (fold your legs Indian-style at the end of the tub if you don’t have room). I’ll talk about the fat-loss and sperm-count benefits of this in future post.

The result: it’s like getting hit with an elephant tranquilizer. Don’t expect it to be pleasant at first.

3 Breathing Techniques

Long Deep Breathing- for Peace and Calm

This breath can be done throughout your day. It is especially useful if you find yourself feeling stressed or anxious. It is simple yet very effective; This breath can help the lungs expand to around 8 times their normal size! Practice several times a day and notice how your mind and body respond!

How to do it:

• Begin by increasing your awareness of how your breath is naturally flowing. Notice where the breath moves in your body and listen to the sound of your inhalation and exhalation.
• After a few breaths, begin to deepen and expand the breath and make sure you are breathing through your nose. As you inhale, draw the breath into the belly- allow the belly to expand with the breath. Continuing this inhalation, expand through the rib cage and upper chest.
• It may be helpful to place one hand on your belly to feel the expansion as your inhale. Take as much time as you need to get a full, deep breath.
• Then, as you begin your exhalation, relax the chest, the rib cage, and, finally, the belly. At the end of your exhalation, the belly should draw in slightly- as if helping the breath move out. The breath should become a bit louder than it was before you began the long, deep breathing.
• Continue this breath, making it slower, deeper, and more complete.

Breath of Fire – for Energy, Focus, and Vitality

Breath of Fire is a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. The breath is forcefully exhaled by rapidly contracting the diaphragm and pulling the navel point toward the spine. The inhale occurs naturally as the diaphragm relaxes and air flows effortlessly back in without a sharp intake or effort. The inhale and exhale are equal length and usually occur 2 to 3 times per second. This breath is great as “pick-me-up” if you are feeling lethargic or unfocused. It can be done throughout your day- for 30 seconds to 3 minutes- if you need to increase your energy.

How to do it:

• Take a deep breath in, through your nose, and feel your stomach relaxing outward. Exhale, through your nose, as you pull the stomach back in.
• Inhale again. As you exhale out this time, pull the solar plexus (the area above the navel) back toward the spine with a pumping motion. The exhaled air should leave the nose in a forceful sniff.
• Immediately relax the solar plexus and let the air come back in with a sniff.
• There should be no pause between the inhalation and exhalation. Continue the pumping motion with the sniffing breath.
• In the beginning, it may be easier to simply concentrate on the exhale as you pull in on the solar pelxus and let the inhale come naturally as you relax the solar plexus.
• At no time should the breath of fire be practiced beyond your current level of comfort. If at any point you begin to feel strain, breathlessness, or pain, stop the attempt at breath of fire and relax the breath.
• If often takes practice and time to become familiar with this breath and, when familiar, there is a sense of joyful rythm and boundless energy.

Left Nostril Breathing – to Soothe a Busy Mind and Rest

  This method of breathing is a useful tool when the mind is dizzy with thoughts, there is a sense of nervous tension, or when you are having trouble getting to sleep at night. It is a soothing, calming, cooling breath.

How to do it:

• Start with a long, deep breath (as described above.)
• Place the thumb of your right hand against the right nostril, pressing it closed.
• Allow the breath to move in and out of the left nostril only.
• Keep the breath smooth, slow, and deep.
• If you are feeling congested, usually the left nostril will open with practice.
• The benefit of this technique is best achieved if the breath is kept through the left nostril.
• If practicing this breath when trying to go to sleep, lay on your right side. (This will help direct the breath through the left nostril.)
• Practice for 3-11 minutes, or as long as you feel is needed.

CFA level 1

Vậy là em pass level 1 rồi . Nhớ em …

loneliness

It’s not the first time. It would not be the last.

Not because of no sunshine today. Not because of the depressing weather of January in a foreign country.

I’m still wandering in my life. Searching for what I have lost in the past. Though I know, what has been lost could never return again. Look around, I have nothing. The most precious thing I could ever have, is she. Though between us were rows and conflicts, what we had are just unforgettable. Just a matter of time, just the problem that we were too young, too immature to understand and overcome. I let her go, let my precious thing in life slip away. And I could never get it back. There were others who came into my life after her, but after all, I still couldn’t find the same person. The burning love, sacrifice, smartness, craziness, just everything …

I’m just afraid that day will happen, the day someone will send me … an invitation …

Deep in sorrow

Sleep Secrets

Found this from google. A good article for people who haven’t known about that before . Take note of REM sleep, remember that waking up time is Stage 1 and 2!

Recommended sleep length is 5 hours/day. The biggest problem is overcoming sleepiness. @ction Point!

Stages of sleep: the sleep cycle

Sleep is a periodic state of rest during which consciousness of the world is interrupted. Additionally, sleep is marked by:

• decreased movement of the skeletal muscles;
• a relaxed posture, usually lying down;
• reduced response to stimulation, such as sounds and touch;
• slowed-down metabolism; and
• complex and active brain wave patterns.

Sleep is divided into two types: REM (Rapid Eye Movement) sleep and NREM (non-REM) sleep. REM sleep is when we dream. NREM sleep is further divided into four stages. A typical night of sleep follows this pattern:

• Stage 1 (Drowsiness) – When you first fall asleep, you are in Stage 1 sleep (Drowsiness). Stage 1 lasts just five or ten minutes. Eyes move slowly under the eyelids, and muscle activity slows down. You are easily awakened during Stage 1 sleep.
• Stage 2 (Light Sleep) -Next, you go into Stage 2 sleep (Light Sleep). In Stage 2, eye movements stop, heart rate slows, and body temperature decreases.
• Stages 3 & 4 (Deep Sleep) – Then you enter Stages 3 and 4 (Deep Sleep). During stages 3 and 4, you are difficult to awaken. People who are awakened during Deep Sleep do not adjust immediately and often feel groggy and disoriented for several minutes after they wake up. Children may experience bedwetting, night terrors, or sleepwalking during Deep Sleep.
• REM sleep (Dream Sleep) – At about 70 to 90 minutes into your sleep cycle, you enter REM sleep. You usually have three to five REM episodes per night. Your eyes jerk rapidly in various directions under your eyelids, thus the name Rapid Eye Movement (REM) Sleep.

The first sleep cycles each night contain relatively short REM periods and long periods of deep sleep. As the night progresses, REM sleep periods increase in length while deep sleep decreases. By morning, people spend nearly all their sleep time in stages 1, 2, and REM.

What happens during the REM sleep stage?

During REM sleep, you dream actively, but your limb muscles are immobile. Your breathing is rapid, irregular, and shallow. Your heart rate increases, your blood pressure rises, males may have penile erections, and females may have clitoral enlargement. Your brain is at least as active during REM sleep as it is when you are awake.

Because your major muscles do not move during REM sleep, you will not act out your dreams. (Sleepwalking occurs during NREM sleep.)

Infants spend about 50 per cent of their sleep time in REM sleep; after infancy, you spend fifteen to twenty per cent of your sleep time in REM sleep.

The importance of deep sleep and dream sleep

Each stage of sleep offers benefits to the sleeper. However, deep sleep is perhaps the most vital stage, as it is the first stage that the brain attempts to recover when we are sleep deprived. If we do not get adequate deep sleep, we experience the strongest effects of sleep deprivation.

Deep sleep allows the brain to go on a little vacation needed to restore the energy we expend during our waking hours. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.

REM sleep, or dream sleep, is also very important. This stage is associated with processing emotions, retaining memories, and relieving stress. Our brains suspend logic, and we lose all self-awareness – which is why we can experience ridiculous, irrational events in our dreams and believe them to be true.

If our REM sleep is disrupted one night, our bodies don’t follow the normal sleep cycle progression the next time we doze off. Instead, we often go through extended periods of REM until we “catch up” on this stage of sleep. But, if deep sleep has been lost as well, our brain attempts to catch up on this stage first – in fact, the brain will try and make up all of the deep sleep it has lost and only half of the REM sleep.

… Colder and Older, sometime …

Tự nhận thấy mình đang sống hơi đơn điệu. Ít bạn bè, thiếu đam mê, không có một mục tiêu thực sự trước mắt. Những điều xảy ra trong cuộc đời đến nay, hình như đều do số phận … Có bao giờ tự quyết định được cuộc đời (!?)

Bắt đầu blog mới, tự hứa rằng sẽ cố gắng ghi lại thường xuyên và đầy đủ những chuyện đang diễn ra. Ít nhất cũng giúp giảm đi thói đãng trí nữa mùa, cố tình hay vô tình, quên những thứ nên nhớ, phải nhớ và cả không nên nhớ …

Trong 30 ngày tới:

1. Ít nhất 20 blogs
2. Làm việc không dưới 16h/ngày

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