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13 Tips to A Better Nights Rest for Chaldeans
By Brenda Hermiz :: Saturday, July 3, 2010 :: 46478 Views :: Article Rating :: Health & Fitness

Recently a friend of mine joined me at my cousins wedding. Besides the number of guests, decorations, and non-stop dancing do you know what surprised my friend?  That we ate dinner at 10 pm in the evening

It goes without saying that Chaldeans on average get anywhere from 5-7 hours of sleep a night.  Long hours in the family business and events that span into the wee hours leave little time for bed time.  Some are impressed that Chaldeans can function at such an intense level with so little rest. It may be impressive, but that doesn’t make it good for us.

A June 2010 Newsweek article entitled “The Surprising Toll of Sleep Deprivation”, discusses a research study that only allowed participants 6 hours of sleep per night for a two week period. The study found that even though the subjects felt some sleepiness and “they thought they were functioning normally, formal testing showed that their cognitive abilities and reaction times progressively declined over the two weeks. By the end of the two week test, they were as impaired as subjects who had been continuously awake for 48 hours”.

When you look at these results, it’s very clear that many Chaldeans would be performing even better if they had more sleep.  Now add year upon year onto those 2 weeks and you can see where being tired turns into burn out. And if the burn out isn’t apparent on the outside, it is definitely noticeable on the inside. Sleep deprivation is linked to several health problems including obesity, diabetes, and heart disease. When you look at it from that perspective, getting enough sleep seems like the best way to retain and excel in your career.

How do you find the time to add the 2 more hours of sleep you need?

1) There will be days when you have a late night at work, but they should be the exception. Work with your co-workers to schedule a weekly work week and stick to it.  Last minute changes should not be made and in cases of emergency, be sure to get some extra rest.

2) Teach your body to fall asleep by going to bed and waking up at the same time every day, even on weekends. Sticking to a regular schedule helps you fall asleep by keeping you in sync with your own circadian rhythm, a kind of internal 24-hour body clock that is affected by light and dark. Getting some natural light every afternoon will also help you keep your rhythm and help you fall asleep.

3) On the weekends, cook the meals for the week and plan the clothing you will wear each week. This will save you a lot of time in the evenings that you can now devote to sleep.

4) Put a limit on how many activities you or your children are involved in. Not only will this free up some of your time, it will give you more time to spend with them before they are off to bed.

5) Set a time in which you will commit to turning everything off: TV, computer, and blackberry.

6) Get into a routine before you sleep so that you fall to sleep faster and deeper.  Things like, taking a long hot shower, stretching, or praying.  Do the same things every night before you go to bed.  Following a bedtime routine sends a silent signal to your brain and body that it is time to wind down and fall asleep.

7) Remind all your friends and family not to call or bother you, unless it is an emergency after a certain time.

8) Regular exercise can reduce tension and anxiety, which will help you fall asleep and improve the quality of your sleep, but be sure to finish exercising at least three hours before your bedtime.

9) Napping during the day may make it harder to fall asleep, or stay asleep.  If you have trouble sleeping at night or end-up staying awake, don’t nap.

10) Drinking caffeinated or alcoholic beverages late in the day are likely to make it harder to fall asleep when you’re ready. If you like a snack before bed, try a warm drink (without alcohol or caffeine) and a few crackers. Remember that hot chocolate has caffeine, too.

11) To help you fall asleep, your bedroom should be dark, with good ventilation, and as quiet as you can make it. For safety’s sake, make sure you have a good bedside lamp that is easy to reach, a telephone for emergencies, and working smoke alarms in your bedroom and all through the house.  Bedroom is for sleeping. It’s not a media center, and not a home office. Avoid any distractions that make it harder to fall asleep.

12) If you’re still awake 15 minutes after you turn out the light, get up and do something that will make you drowsy. Then go back to bed and try again.

13) To help yourself fall asleep faster, try not to let yourself worry or replay your day at bedtime. And don’t panic if you can't fall asleep, because any kind of mental fretting will only make it harder to fall asleep. Instead, play mental games designed to relax your mind, or do something, like reading, that will refocus your thoughts and make drowsy.

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St. Thomas, MI USA

St. Thomas Chaldean Catholic Church
6900 Maple Rd.
West Bloomfield, MI 48322
Tel: (248) 788-2460
Fax: (248) 788-2153

Founding Pastor:
Rev. Hanna Cheikho

Current Pastor:
Rev. Frank Kalabat

Parochial Vicar:
Rev. Jirjis Abrahim

Rev. Emmanuel Rayes, Retired  


Rev. Frank Kalabat
 

Rev. Frank Kalabat was born in 1970 in San Diego, California and entered St. Francis Seminary of San Diego, California.  The admission to the Catholic seminary made him the first born U.S. Chaldean to enter an American seminary.  In 1992, Fr. Kalabat continued his studies at Sacred Heart Major Seminary in Detroit, Michigan.  In July 1995, shortly after graduation he was ordained as priest by His Excellency Bishop Ibrahim N. Ibrahim.  

Fr. Frank chose Mother of God Parish in Southfield, MI. as his first assignment serving the Chaldean community as an associate pastor for half a decade.  In 2001, Fr. Kalabat was elected to serve as Pastor of St. Tomas Parish in West Bloomfield, Michigan where he remains today.   

Rev. Jirjis Abrahim

Rev. Jirjis Abrahim was born in Telkaif, Iraq in 1942. Upon graduation Fr. Abrahim was admitted to St. Peter Chaldean Seminary in Baghdad, Iraq.  After a decade of studies and numerous degrees, Fr. Abrhim was ordained a priest in 1967.  He chose to continue ministering in Baghdad, Iraq.  There he was appointed the headmaster of the catechism at Mother of Sorrows Cathedral.  Fr. Abrahim also assisted St. Therese Church in Baghdad until 1978.  Afterward he was asked to assist St. Joseph Church in Baghdad and was appointed Parochial Vicar from 1978-1992. 

In 1992, Fr. Abrahim was called upon to assist the growing Chaldean population in Michigan.  Upon his arrival he was assigned to St. Joseph Church in Tory, Michigan.  Two years later Fr. Abrahim was asked to become the pastor of a Parish community in Windsor, Canada  where he remained the parish pastor until 2001.

Continuing demographic changes in Michigan required Fr. Abrahim to return to St. Joseph Parish in Tory as a Parochial Vicar, where he remained until 2006.  In 2006 he was elected to St. Thomas Parish as Parochial Vicar in West Bloomfield, MI. where he currently serves the Chaldean community.

 

Rev. Emmanuel Rayes

Rev. Emmanuel Rays was born in Araden, Iraq in 1930.  He studied at St. John Dominican Seminary and was ordained to the priesthood in 1954.  The Chaldean catholic ambassador ministered in northern Iraq from 1954-1963, in Syria and Lebanon from 1963-1980, and in the United Stated from 1980 to the present day.
 
Form 1980-1983, he was appointed associate pastor at Mother of God Parish in Southfield, Michigan.  From 1983-1989 he served as pastor at Sacred Heart Parish in Detroit, Michigan.  During the early 1990’s he ministered to the Chaldean community in Farmington Hills and was at St. Joseph Parish in Tory where he was Parochial Vicar until 2000.

Although Fr. Rayes retired in 2001, he remains active in serving the community.  He is the author of many articles in Arabic and is the editor-in-chief of the Al Mishal and Al-Tariq magazine.  He has translated and continues to translate many books from French and English into Arabic.