Sleeping well is a basic to your health

Sleeping well is a basic to your health

Simply how much rest that you absolutely require daily changes marginally for all us according to our own era (young individuals normally want far more rest than girls) along with also our genes (a few folks are shorter sleepers than many others). But the sleeping concentrate on for grownups would be between nine and seven hours per evening, in accordance with rules by the National Sleep Foundation.
That advice, together with other advocated sleep intervals to get older kids, teens, and adults, will be on the basis of the sum of slumber related to the optimal/optimally health effects in many of subjects, for example matters such as mood, and education, injuries and hypertension, and cardiovascular problems, diabetes, obesity along with melancholy.

However, Pelayo claims aren’t getting overly concerned with accounting a particular range of hours of rest through the evening time. The problem is getting refreshed,” he states. “You also should at no point wake-up worn out. Should you choose to awaken feeling tired, then something isn’t right.”

Waking-up tired can possibly be a sign which the level of one’s sleep is so inferior. Maybe you are investing too large an amount of time at mild slumber, also perhaps not having sufficient healing deep sleep, even by way of instance, Pelayo states. If that is the situation, you ought to consult your physician about becoming assessed to get a sleeping illness, or view asleep medicine professional.

The Way to Really Sleep Tonight There is nobody fool proof system for a fantastic night’s slumber, however you will find plenty of measures that you may take which were connected with improved sleep complete if you should be unable to clock the suggested variety of hours of snooze that you recognize you desire — or even in the event that you get up feeling rested in case you really are interested in being.

It is critical to consult your physician or perhaps a sleep medication physician in case you believe that you have an even serious dilemma, or another health illness will be interfering with your sleeping.

However, attempting these repairs really is a Fantastic location to begin: Stay glued to some frequent sleep-wake program. Make an effort to move to sleep a tan identical time just about every evening and awaken at an identical period at the early hours, for example around the weekends and make an effort to not change it longer compared to an hour or so or so.

The changing times you on a regular basis head to sleep and then wake up would be the signs that you provide the human body’s normal clock and when they truly are persistent, this clock makes it possible to awaken and drift off. When those signs are outside of whack, the human own body clock becomes chucked away and also you undergo precisely the exact same drowsiness related to jet lag. You could also fight to drift off during night time or awaken whenever your alert rings.

View caffeine ingestion. Be particularly careful for this specific after from the day. Pelayo proposes quitting caffeine over half an hour when you would like to sleep soundly.

Exercise frequently. Exploration demonstrates that routine physical exercise (atleast 150 minutes of action a week) is correlated with improved sleep, even although it truly is well worth noting you need to make an effort and prevent acute workout too near bedtime, even since it may possibly ensure it is more challenging to get several visitors to lose weight. That is as a work-out transmits signs into your system that generally wake up you, like the pulse and body temperature rising.

Prevent glowing lighting and glowing displays directly prior mattress. Red lighting— the type which arrives from fluorescent bulbs, LEDs, along with computer and mobile screens — was demonstrated to truly send precisely the exact signs into the mind in addition sun, also obstruct generation of this endocrine melaton in that informs the mind to visit sleep soundly.

In the event you can’t ever sleep soundly, do not linger during sex. What this means is through the nighttime in the event that you are experiencing difficulty dropping off to sleep for about 20 minutes or more, eliminate bed and also do something to force you to get worn out, such as for example looking at or any gentle stretches. Residing during intercourse causes the human own body correlated in-bed period as alert period, also it is going to in actuality be tougher to drift off.

Do not linger in bed at the daytime, also usually do not hit rest. It could be inviting to awaken slowly and gradually, however drowsy snooze (when you have in the beginning awakened) is fragmented, sleep. In the event that you really did receive yourself an inadequate night’s sleep, then your very best alternative is becoming upward, moving in every daily life, and also hitting on your pillow during pregnancy that day, in that time your sleeping force will probably undoubtedly be robust and also you’re more inclined to truly benefit from benefit from this profound healing sleep that you require.

Reference

http://ljasd.site/2019/08/26/sleeping-well-is-a-basic-to-your-health/

Home Life Style

Don’t let work stress affect your life
A fresh study from the present on-line version of Occupational and Environmental Medicine,” implies that receptive work spaces without walls amongst desks invite personnel to become active and aid suppress tension.“We’re getting to be a more sedentary job, also whatever which we may perform, actually reluctantly, to nudge bodily action may possess large added benefits,” explained lead writer Casey said.
Decrease anxiety degrees His along with his coworkers monitored physical exercise and strain rates of 231 authorities’ workers, and every one of whom had been clarified as healthful. Some functioned at a spacious office, even together with low walls amongst desks or not one in the slightest. The others worked in offices equipped with high-walled cubicles or within totally walled-off areas.
Personnel in receptive offices ended up 20 percent more busy compared to people at cubicles, and 32 percent more busy compared to coworkers privately places of work, ” the analysis observed. As well as sedentary coworkers, a lot more busy workers experienced 14 percent reduce stress rates beyond the workplace.
However, just how does this get people-moving?
The gap inactivity at any office could take apart because of an higher sense of the others when within a open institution placing,” Lindberg explained. This may possibly prompt personnel to maneuver in hunt for solitude when participating together with the others personally or through telephone number.
For about three days and 2 nights, both participants at the analysis wore apparatus to successfully track their core and total exercise. They additionally accomplished hourly polls to monitor mood-swings at work. A more poll by the conclusion consisted over all stress degrees.
After correcting to a wide selection of components, for example age, sex and weight problems, scientists detected that general, guys were active at any business office than ladies younger and thinner workers had been stressed around the occupation compared to their elderly, wider friends.
‘A brand new dialog’Normally, even though, these in receptive preferences were seen to become more busy and not as worried on the project than people at less spacious labour surroundings.
Nevertheless, Lindberg noticed that if an OpenOffice design seems to be connected with improved emotional wellness, the analysis doesn’t’t establish cause and influence. Other off ice design attributes, for example usage of stairwells or casual assembly distances, could even have an effect on employee anxiety, Lindberg explained.
Still he along with his crew expect which their findings contribute to”a brand new dialog concerning the advantages and disadvantages of distinct elements of workplace design and style to health effects”.
Doctor Joe Verghese, leader of the Divisions of Physical and Motor Getting Older in Albert Einstein School of Medicine at New York , analyzed the research findings.“” It is logical that office environment, in which folks commit a significant portion of their own week days, can change stress degrees,” he explained.“A caveat is there really are numerous different elements, for example, kind of workflow, work, instruction, cultural and sex influences, and individuality styles, that could additionally influence tension grades,”doctor Verghese additional.

Nigerian Slangs and their meaning

Nigerian Slangs and their meaning

Example

of such are 'LWKMD, WGYL' e.t.c.

So i decide to share with you some of the words and

their meaning:

1. LWKM - Laugh wan kill me

2. LWKMD - Laugh wan kill me die

3. MIDG - make i dey go

4. WGYL - we go yarn later

5. IGA - I gbadun am

6. ICS - I can't shout

7. DJM - Don't jealous me

8. WBDM - Who born d maga

9. UDC - U de craze

10. NUS - Na u sabi

11. WSU - who send u

12. OSABZ - over sabi

13. ITK - I too know

14. WDH - wetin dey happen

15. NDH - notin dey happen

16. FMJ - free me jo

17. BBP - bad bele people

18. HUD - how u dey

19. WKP - waka pass

20. BBG - baby girl

21. KKL - Kokolette

22. MML - mamalette

23 GFF- Gbono fe le fe le (e.g., she GFF)

24. NTT - Na true talk

25. IKU - It koncain u?

26. NDM - no dull me

27. LGT - let's goo there

28. IFSA - I for slap am

29. IGDO - I go die o

30. YB - Yess boss

31. NLT - No long thing

32. 2GB - 2 gbaski (e.g., the song 2GB!)

33. CWJ - carry waka jorh

34. WBYO - wetin be your own

35. U2D - U 2 do

36. U2DV - U 2 dey vex

37. MKG - maka gini?

38. WSDP - who send dem papa

39. INS - i no send

40. INFS - i no fit shout

41. WWY - who wan yarn

42. NBST - no be small thing

43. NWO - na wah oooooo

44. NMA - no mind am

45. MIHW - make i hear word

46. NBL - no be lie

47. NB? - na beans?

48 wd - wetin dey

49. UNGKM - u no go kill me

50. o2s - omo 2 sexy

51. LMAO- Laugh my ass off

52. BRB- Be right back

Sex for Grades: undercover inside Nigerian and Ghanaian universities - B...

#SexForGrades Documentary

POPULANEREYA OTIENOOct. 10, 2019 10:02PM EST

(Photo Courtesy of BBC Africa Eye)
An Interview With Kiki Mordi, the Nigerian Journalist Behind the BBC’s #SexForGrades Documentary
Meet the reporter whose undercover reporting exposed rampant sexual harassment in West African universities.

"Then I remembered my 19-year-old self, or a 17-year-old girl, and they do not have a panic button."

One of the victims speaking about her experience with sexual extortion in university. Mordi wanted to protect the women's identities but also give them faces that looked powerful and strong.(Photo Courtesy of BBC Africa Eye)"We will take back our rights, we will take back our bodies, we will take back our educations."

Nigeria and Ghana have been reeling ever since the release of the Sex for Grades film from BBC Africa Eye earlier this week. It was an undercover expose of the sexual harassment and extortion female students face in two of prestigious universities. Since the release of the year-long investigation, #SexForGrades has been trending, and many more women have come forward with their own experiences. Four of the professors implicated in the footage have been suspended from their positions and the Nigerian Senate has decided to reintroduce a sexual harassment bill. Suffice it to say, the film has caused a stir.

The woman behind the film is Kiki Mordi, a 28-year-old Nigerian journalist who had experienced sexual harassment herself in her university years. We spoke with her in an exclusive and enlightening interview about her reaction to the waves she's causing, what it is like to relive and report on traumatic situations and the depth of harassment culture. She also gives a direct answer to one of the implicated professor's statements that she was enacting a form of neocolonialism.

This interview has been edited and condensed for clarity.

Nereya Otieno for OkayAfrica: What is your perspective on the intense reaction that has happened since the release?

Equal parts shock and joy. I can't deny that I knew a lot of women went through this and that I knew they would be able to relate. But I didn't think that we would be as vocal as we are currently. So I'm happy that, the fact that we are able to be vocal about this one.

It's impressive how quickly it morphed into a movement. A lot of people have spoken up and it seems to have prompted actual action. For instance, how do you feel about the new legislation that was presented in Nigeria today?

It's amazing that the subject has been revisited. As a matter of fact, one of the senators brought it up a couple of years back and it was just thrown out the window. Right now it is being revisited, so it means that this is a landmark. This is a point in our year where we all collectively decided we are ready to do something about it as universities, as government and as society as a whole.

It was also quite impressive that Nigeria's First Lady Asha Buhari came out with a statement just after the report broke.

Yes. Sometimes we fear that the system is tone deaf and we talk and no one really listens. So it is nice to hear back. It's nice to hear that you are not talking to yourself in an echo chamber but that people are actually listening to you and that the people up top are not disconnected from the realities of what the masses suffer.

What was it like to be in that room with the women wearing masks and discussing the events that transpired. How was that for you?

[Deep sigh] That was not easy. Honestly, that was not an easy place to be. There were so many things that I realized in that space, and while I was coming to these realizations, I still had to be professional in my job. I came to the realization of how these lecturers know that they have stripped you of all of the authority and power that you have–you know, your autonomy. They know.

There are some things you can't capture on film. You can't capture tension—which I could feel. You know, intimidation and body language. I myself, a trained journalist, was feeling that intimidation [when undercover] and I had a panic button that I could click and my crew would come and get me. Then I remembered my 19-year-old self, or a 17-year-old girl, and they do not have a panic button. They don't have any training whatsoever. They are dependent completely and wholly on that lecturer to give her a good grade so that she can graduate. I just remembered how helpless and hopeless it was. And it made me feel so sad, it was such a sad feeling. Then there is also the feeling of disgust when the person just looks at you as a piece of meat. It is a very disgusting place to be. You ordinarily would want to run, take flight. I just wanted to be away from that space and I had to remind myself that I am here to do a job and a lot of women who might be harassed in the future are dependent on me. I had to do my job.

I think something that maybe what has tipped this story to be so influential at this moment is that in the way that it was filmed. As a viewer, you watch it and you think about the victims but more importantly you're more disgusted and angry at how cavalier the behavior of the lecturers were. I'm not sure if that played any part but the timing has been crucial in this as well.

What is your take on how #MeToo and women's rights movements across the continent coincide with your report?

I think that pouring my humanity into it—we all poured our heart and soul into it. Each and every one from the team, all these passionate, young, amazing women. Honestly they are the best, I can't over emphasize how much we applied ourselves in this job. I poured my human self into it—my Nigerian woman into it. That is something a lot of people can instantly connect to. It is something that has been so unspoken for so long and I feel like if this film does as much as spark a small light, there are hundreds of thousands—in fact millions—of other women who are ready to ignite that fire.

Deep down I knew that a lot of women would connect because during the phase of talking to people, I could hear my story repeated over and over again. It was just millions of me everywhere. I crossed countries, all the way to Ghana, and it was the same thing.

One of the things I hoped to happen is that we would speak louder than the aggressor, the oppressor. The oppressor has the loudest voice here. How far can you go when you're just a tiny drop in the ocean? How much can you really do? Well, right now, this strong sisterhood that I have experienced is the most inspiring thing I've ever felt and I am so glad to be in this generation of women who are not keeping quiet. Women who are yelling louder than the aggressor, than the oppressor. We will take back our rights, we will take back our bodies, we will take back our educations.

I am rooting for every woman. On days where I don't have strength, I genuinely draw 

strength from the rest of the women who are still shouting, still talking and including their voices in this fight. What we're saying here is "no more." We know that it happens to everybody. "Me too" is apt here. Yes, me too, my sister too, my mom too—if you talk to a girl you will hear that her mom was harassed, her sister was harassed, she was harassed. We're saying no more. Not any more. If this is a movement then I am happy for it to be that.

I was looking through all the reactions and responses on Twitter and there was one from a man who commented on how the lecturers would mention the family and using the family as a threat. His comment was that there is such a sadness in them knowing that the girl's parents wouldn't believe her and would put the professor first.

Honestly, that is a very significant part of the problem. For a lecturer to know he can weaponize your own parents against you–when I say that they have all the power, this is what I mean. They have all the power and all the support system and you have nothing as a young woman in school. You have nothing. Not even your own parents to support you.

There is an aspect of prestige that plays a very big part in the report, and of course in power as well. Do you think this behavior is just as rampant at smaller universities?

It's worse at smaller universities! That's why this is a testament to how ridiculous the scale is. The report shows universities that pride themselves on being the best and they will tick all the boxes to make sure they are the best. Except sexual harassment. It's like women can be the collateral damage. People even came out to say "oh, don't tarnish the image of the school." They were okay with the school having such a great and prestigious image—so what if a few girls get harassed? So what if a hundred girls get harassed every year? Doesn't matter as long as we look good. We all silently agree to it.It's not just prestigious universities. It is everywhere. It is a culture.

Did you hear Professor Gyampo called your report a form of neocolonialism?

Yes, I heard that. I just saw him as trying to grasp for straws, fighting for his life, using all the tools. It happens. Whenever I try to speak up for something, contrarians will say "well, what about this" or "what about that." They're saying it because they are angry, or bitter or evil. He is saying that it is white people. But I am a Nigerian. I was born here. I was failed by my own system and I decided to do something about my own system.

The journalists who worked in Ghana were Ghanaians, the journalists who worked in Nigeria were Nigerians. The person he was being inappropriate to was a Ghanaian woman. He didn't think "oh, this woman is from my country, I should protect her." He didn't think that. And now that he has been exposed he thinks it is a testament that he will play on the emotions of Ghanaians and Nigerians and say the white people are trying to do us dirty. When, in fact, people like him are the ones who are staining the reputation of our country and we have to clean it up ourselves.

SEX FOR GRADE IN AFRICAN UNIVERSITIES

CASE STUDY (IN THE LIGHT OF BBC INVESTIGATION)

By Shalom & Mary

Highlights includes

1. Introduction to the problem of SG

2. Those that are involved

3. African Media House

4. Why BBC reported it

5. After effect of sex for grade

6. Possible solutions and conclusion

Introduction to the Problem of Sex for Grades

Yet again is the clash of interest with the discourse of sexual abuse. #SexForGrades has the internet, social media and the world walking on eggshells. Recent findings revealing what goes on in West African universities; the University of Lagos and the University of Ghana, have brought to light an expose on girls suffering in silence while smiling as they ponder on how to move ahead in life carrying their baggage along with them.

It reveals the ordeals they have to face even as far as dropping out because they cannot give the sex these men ask them for.

The voice of the voiceless seems to have found bravery in the not so long Busola Dakolo’s revelation on rape.

Victims therein drawing strength from victims to speak more on the matter, with the intent to bring to an end this high rising misogynistic (hating women in particular) culture of rape and sexual abuse, consequently killing it before it gets deeper than we can reach.

While some girls see it as a natural phenomenon to pass pass exams, others are secretly suffering from the pain and anguish of having to give their body to the so-called lecturers in other to be free from having to rewrite their exams due to the fear of carryover. Proof that there are others who still refuse to sell their body out no matter happens.

Those that are involved

It is not just enough to draw conclusion on the subject matter but also to look at those that are highly affected by the sex for grades syndrome

a. Lecturers who seek for sex in return for grades

b. Those who occupy position of interest in various organization who seek sex in return for employment

c. Female folks who offer themselves to be used by these men whether get job or sex for grades.

Why BBC reported Sex For Grades

For the past two weeks, the Sex for Grades issue has been trending.

At the centre of it are Boniface Igbeneghu and Samuel Oladipo - Senior Lecturers of the University of Lagos, Akoka and Dr. Paul Kwame Butakor and Ransford Gyampo of the University of Ghana. This is courtesy of the BBC documentary - African Eye.

An undercover reporter, Kiki Mordi, posed as a 17-year-old admission seeker to be able to get enough hints on the trending issue.

According to the viral video circulating on the various media platforms, Mr. Boniface Igbeneghu allegedly proposed sex to Kiki Mordi and unraveled UNILAG Senior Staff Club's "Cold Room" where innocent undergraduates are sexually abused by randy lecturers. The affected lecturers has since been suspended by the University and an Investigative Committee has been established.

African Media House

Now to BBC conducting this secret research in Africa when we have other media outfits like the AIT and Channels, will lead us to the concept of International Communication and Media Audience.

International Communication can be defined as the communication exchange or interaction transcending national, political, cultural and economic boundaries and it is facilitated by the interdependence of nations, groups and individuals. This lays claim to the fact that no individual can live independent of the others.

Media Audience can be defined as one of the key agents that control international media. They determine what they want to read, hear or watch. With this consumption power vested on the media audience, media outputs follow what the media audience considered consumable.

By this definition, the BBC which is an international media has conducted a research which cuts across national boundaries involving organizations and government of different territories; is of interest to the international audience and of international value.

Education falls within the scope of International Communication and is one of the fastest growing fields in the world today. There is a lot of progress and development in education across countries as a result of boundless communication interactions among scholars and students of various discipline. We cannot afford to sit back and watch a group of people deliberately destroy the combined efforts to build it.

After Effect of SG

a. It could lead to low self esteem

b. Unwanted pregnancy

c. Poor academic performance

d. Many may end up getting infected with disease e.g. HIV/AIDS, STD and so on.

e. May end up committing suicide.

Possible Solutions to SG

Tackling female sexual harassment head-on requires more than suspension or dismissal of culprits.

In the United States, the approach is much more radical.

It is a criminal act and should be treated as such. There are bye laws that guild such act.

In the United States, the approach is much more radical. Universities are, by law, required to protect students against sexual harassment. 

a. The Governing Councils and Vice Chancellors must institute mechanisms that will ensure that the depravity is vehemently confronted.

b.  They must enact code of conduct governing female students- teachers relationship, which must be religiously monitored.

c. Female victims should be encouraged to speak out and be protected by the authorities from victimisation.

d. Students’ union governments on all campuses, which are supposed to be vibrant platforms for combating this vice and seeking the welfare of female students, should wake up now.

e. Universities need to update their discipline procedures to address harassment, provide clear information on how to report an incident and offer greater support for students who report harassment. 

f. Organize periodic training and campaign for staff and students on sexual harassment will help in keeping the scourge on the front-burner of university life.

Conclusion

This is a challenge to our local media to sit up and not to use any opportunity to address issues like this as vendetta either for political purposes or the popular "Pull Him Down" Syndrome.

Reference

https://www.bbc.com/news/av/world-africa-49907376/sex-for-grades-undercover-in-west-african-universities

https://www.ghanaweb.com/GhanaHomePage/NewsArchive/Sex-for-grades-How-BBC-reported-Gyampo-Butakor-interdiction-788574

https://www.youtube.com/watch?v=we-F0Gi0Lqs

https://www.okayafrica.com/interview-with-kiki-mordi-nigerian-journalist-behind-sex-for-grades/

STATE COORDINATOR RECEIVES NATIONAL AWARD WINNER, COMMENDS HIS HUMILITY

The State Coordinator of NYSC, Jigawa State, Alhaji Ibrahim Muhammad received in his office 2019 Presidential Honours Award Winner, Mr. Agbane Elijah, JG/14C/0374 and commended him for his humility for remembering the people that nurtured him to greatness. 

Alhaji Muhammad recalled that nine ex-corps members that served in Jigawa State were beneficiaries of the award that carried with it an automatic employment, a federal job in a choice ministry, scholarship up to Directorate level, cash and presidential handshake. 

He urged Mr. Agbane to remain focused in life.

The management team that assembled at the State Coordinator office took turns to eulogize the award winner. 

Mr. Emeka Ugwu, Assistant Director, Press and Public Relations, said that the visit of Mr. Agbane could be likened to the biblical leper who was the only one among the cured ten that returned to thank Jesus.

He urged him to continue to appreciate any little thing he gains in life and he would be sure to have more open doors. 

Lady Rhoda Yohanna, AD, Corps Inspection and Monitoring , reminded him that he already had light before him and should continue to strive hard to keep it burning.

On his part, Alhaji Usman Yahaya, Chief Inspector in charge of Skills Acquisition and Entrepreneurship Development said that it was the first time a President’s Honours award winner from Jigawa State was returned to the state to express his/her appreciation to the management of the secretariat. 

Mr. Agbane said he was in the State Secretariat to express his immense appreciation to the State Coordinator and staff of NYSC, Jigawa State for their counsel and support that culminated to his award. 

He said that he had nothing to offer other than to make himself available, at all times, to assist the scheme in the state. 

It would be recalled that Mr. Agbane who hails from Ojoku, Ankpa Local Government of Kogi State served at Government Day Secondary