INFORMATIVE SPEECH OUTLINETopic: Overcoming InsomniaSpecific Purpose:I will inform my audience on how to overcome insomnia.I. IntroductionA. Attention Material:What is insomnia? Insomnia is the condition of being unable tosleep. People with insomnia, may be plagued by trouble falling asleep,unwelcomeawakenings during the night, and fitful sleep. They may experiencedaytime drowsiness yet still be unable tonap, and are often anxious, irritable, andunable 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 frominsomnia. But still, there is a time when you cannot really close your eyes and youwonder what is stopping you from getting your nice and comfy sleep. Therefore, Idare to say that you are actually experiencing the same problem of those who aresuffering from insomnia.C. Credibility Material:To be frank, I experience insomnia all the time. When I wassmall, 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 couldonly really close my eyes two or three hours later. I never knew that I was alsosuffering from insomnia until I happened to read an article about sleeping disorder in a
newspaper when I was in high school. Eventually, I knew I was experiencing it duringthat 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 howto overcome insomnia. Firstly, I will tell you to take look at your daily habits whichdisturb your sleep. Secondly, I will inform you how to overcome insomnia bycreatively adopting new habits and lastly, I will tell you to prepare your brain well forsleep.II. BodyA. First and foremost, to overcome insomnia, try to look at your daily habits whichdisrupt your sleep. Some of the things you are doing as daily habits may actually makethe problem worse.1. If you’re using sleeping pills to fall asleep, this will disrupt your sleep even moreover the long-term. In addition, taking sleeping pills are really not good for yourhealth. Even though it may take a few days for your body to get used to thechange, but once you do, you will sleep better.2. Reducing ones caffeine intake is also compulsory. Often insomniacs are verysensitive to this stimulant and thus may be unable to sleep after only one cup ofsoda 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 caffeinateddrinks at least eight hours before bed.
3. Plus, limiting alcohol is necessary because alcohol can make you feel sleepy anditinterferes with the quality of your sleep. You may drink a glass of warm milk toreplace the alcohol.4. The next prevention is getting rid of cigarette. Nicotine, a drug contained incigarette smoke can affect one’s ability to sleep. Studies show cigarettes raiseblood pressure, speed up the heart rate, and stimulates brainwave activity. Sleepoften improves dramatically in smokers who quit.5. Other than that, the main thing to be focused now is to hold yourselves from takingnaps during the day because napping during the day can make you more difficultto sleep at night.[Transition: When you have tried to avoid yourself from doing those habits, you mayfind sleeping time is the best time you ever had.]B. Besides, another way to help you sleep is by adopting new habits. Being creative evenin 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 orearplugs to hide outside noise, an open window or fan to keep the room cool, andblackout curtains or a sleep mask to block out light.2. Next, sticking to a regular sleep schedule helps to support your biological clock bygoing 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. Thiswill help you get back in a regular sleep rhythm.
3. Plus, having a short reading before going to sleep is better. Besides increasing yourknowledge, reading materials including newspapers, magazines, encyclopaediasand so on can guarantee you a nice sleep.4. You may also choose todo some light activities such as watching television andplaying video games. Avoid stimulating activity and stressful situations beforebedtime. This includes vigorousexercise, big discussions or arguments.[Transition: Therefore, creating new habits are obviously not something to be regrettedif you can have a nice sleep by doing that.]C. Last but not least, insomniacs are having difficulties in sleeping because they haveweak and miserable mental condition. Therefore, the best way to overcome yourinsomnia is by preparing your brain for sleep.1. The easiest way is by increasinglight exposure during the day. Take breaks outsidein sunlight, remove your sunglasses when it is safe to do so, and open blinds andcurtains during the day.2. The most important thing to be highlighted is at night. It is better to limit artificiallight. To boost melatonin production, use low-wattage bulbs, coverwindows andelectrical displays in your bedroom, avoid bright light and turn off televisionandcomputer screens at least one hour before bed. If you can’t make your bedroomdark enough, tryusing a sleep mask.3. Eliminating noise from your room before going to bed by turning off the phone orusing 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 thatyou’re going to be exhausted when the alarm goes off is indeed a troublesomefor
insomniacs. You can use an alarm, but make sure you cannot see the time whenyou are in bed.[Transition to conclusion:Hence, there are so many things to be done to relax your mindso that your brain is really in a prepared condition to sleep.]III. ConclusionA. 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 forsleep.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 overcomeit. Nevertheless, you do not have to seek for professional insomnia treatments as youcan overcome your insomnia by yourselves just by following the tips given. If youstarted to have the insomnia symptoms, you better hurry to overcome it so that itwould not turn into a tragic one.C. Concluding remarks: God will never change one’s fate if he himself does not try tomake a change. Therefore, if you are so tired of suffering insomnia, you can make a
difference if you are very determined and put all your efforts to it. You must alwaysexpect 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 9th2013 fromwww.helpguide.org/life/insomnia_treatment.htmWinter, M. (2012). Insomnia? 42 Simple Tips to Help You Get to Sleep.Insomnia treatment,cures. Retrieved March 9th2013 fromwww.well.com/~mick/insomnia/Houser, K. V. (n.d.). 14 Sleep Tips: Overcoming Insomnia. Selfgrowth.com. Retrieved March9th2013 fromwww.selfgrowth.com/articles/Fourteen_Sleep_Tips_Overcoming_Insomnia.html
UITM MELAKATSL 032(LISTENING AND SPEAKING II)INFORMATIVE SPEECH OUTLINE[TOPIC :OVERCOMING INSOMNIA]NAME : NAQUIAH KHESA BINTI AHMADMATRIC NUMBER : 2012832448CLASS : MPI0202DLECTURER’S NAME : MISS SITI ZURAINA GAFAR