Home' Trinidad and Tobago Guardian : July 23rd 2015 Contents B34
body & soul
Guardian www.guardian.co.tt Thursday, July 23, 2015
SERVICE COMMISSIONS DEPARTMENT
Office of Deputy Director, Maritime Services (Range 63)
Maritime Services Division, Ministry of Transport
Applications are invited from suitably qualified persons for appointment to the above mentioned
Minimum Experience and Training Requirements
Experience (18 months to 4 years) in Maritime Safety Administration including experience (18
months to 4 years) as Master or Chief Engineer of a Foreign-Going ship and training as evidenced
by the holding of a Certificate of Competency as Master or as Chief Engineer of a Foreign-Going
ship and a degree from a recognized university or other institution in a maritime safety or related
field; or any equivalent combination of experience and training.
Salary: Range 63: $15,468 (2013).
For further details, persons wishing to apply can access the Advertisement, the Application Form
and the Job Specification at the Service Commissions Department and on the website at
Application forms are also obtainable from any District Revenue Office, the Chief Administrator,
Tobago House of Assembly or the Service Commissions Department.
Interested persons must submit their application no later than 27th July, 2015 to The Director of
Personnel Administration, Service Commissions Department:
52-58 Woodford Street
Persons who have applied previously and who still wish to be considered for appointment to
the office are advised to re-apply in response to this Advertisement.
INCOMPLETE AND UNSUITABLE APPLICATIONS WILL NOT BE ACKNOWLEGED.
Please see the website for details on:
a) Information/documents to be submitted; and
b) Applications which are deemed incomplete and unsuitable.
YOUR DAILY HEALTH
News and advice
Getting a good night s sleep is important for your
mood, your energy levels and your overall health.
It s also dependent on what you do during the day---
how much physical activity you get, what you eat
and drink, and how mentally stimulated you are---
especially in the hours before you crawl into bed.
"When people suffer from insomnia or other sleep
issues, it s often because of something they re doing,
probably unintentionally, when they should be prepar-
ing for rest," says Michael Grandner, PhD, a psychiatry
instructor and member of the Behavioral Sleep Med-
icine Program at the University of Pennsylvania.
Here are some things you might want to avoid at
night if you re suffering from a lack of shut-eye.
Using an e-reader or smartphone
Several studies have suggested that using electronic
devices like e-readers and smartphones, or even
watching television in or before bed, can disrupt
sleep. Robert Rosenberg, DO, author of Sleep Soundly
Every Night, Feel Fantastic Every Day, recommends
avoiding any light-emitting technology for at least
one hour before bedtime.
"The blue light given off by computers, smart-
phones, tablets and TV prevents the production of
melatonin which helps the body become sleepy," he
says. If you don t want to give up reading your Kindle
Fire or using your iPad in bed, follow this advice
from a 2013 Mayo Clinic study: keep the device at
least 14 inches from your face and turn down your
screen s brightness to reduce your risk of light-related
Taking certain medications
If you take medicines or supplements daily and
you re also experiencing sleep problems, ask your
doctor whether the time of day you take your dosage
may be keeping you awake. "The effects may be sub-
tle, but some medicines can make you alert for several
hours after taking them," says Grandner. Antidepres-
sants can have strong effects on sleep in either direc-
tion, and some pain medications may upset your
stomach and make sleep more difficult. A sleeping
pill isn t always the answer, either: they re generally
only recommended for short-term use, so if you find
yourself taking them regularly, talk to your doctor
about other options.
Texting a friend
You may think a text is less disturbing late at night
than a phone call, but think twice before you message
a friend or family member, or get involved in a group
text conversation, shortly before bed. If you sleep
with your phone in or near your bed, you could be
disturbed by replies after you ve already retired or
A cup of coffee contains anywhere from 80 to 120
mg of caffeine per cup, and caffeine can stay in the
body for up to 12 hours. Even caffeine at lunch can
be too close to bedtime for some people. And decaf
coffee may not even be a safe bet.
Even if you do avoid coffee, you may not be as
careful about another major source of caffeine: tea.
Herbal teas---such as peppermint or chamomile vari-
eties---are probably caffeine-free, says Grandner, but
varieties that contain black, green, or white tea leaves
do indeed contain the stimulant.
Another source of caffeine is chocolate, especially
dark chocolate with high cocoa contents. Chocolate
Things you shouldn't do before going to bed
also contains the stimulant theobromine, which has
been shown to increase heart rate and sleeplessness.
Skipping your wind-down time
When people say they can t shut their mind off
in bed, it s often because they haven t given themselves
adequate time to relax in the hour or so beforehand.
One doctor recommends taking at least 30 minutes
before you head into your bedroom to put away any-
thing that s too stimulating, thought-provoking, or
absorbing---anything from action-packed TV shows
to work that you ve brought home with you.
Tea before bed
may keep you
herbal teas, like
not have this
Links Archive July 22nd 2015 July 24th 2015 Navigation Previous Page Next Page