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7 Surprising Facts About Sleep

By Barbara Brody

Must-know info to help you get your zzz's

Can't sleep? You have plenty of company. About half of all adults experience insomnia on occasion, and 1 in 10 battle insomnia on a regular basis, according to the Cleveland Clinic. If you fall into one of those groups, chances are you're already following the tried-and-true rules for a good night's sleep: Don't have too much caffeine (especially late in the day), don't exercise late at night, keep your bedroom at a cool, comfortable temperature, and make sure your bed, pillows and linens are comfy. Those are all good tips, but there are lesser-known things you can try to help you get more rest.

1. Set a Bedtime Alert
Most of us already use an alarm to wake up in the morning, but sleep expert Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, suggests setting it at night as well. "I tell people to set their alarm for one hour before bedtime, which reminds them to begin what I call the power-down hour," says Dr. Breus, who is also a spokesman for the Zeo Personal Sleep Coach. He says you should spend the first 20 minutes of that hour taking care of any necessary chores (like walking the dog or making your kids' lunches), then spend the next 20 minutes on hygiene (washing up, brushing your teeth, etc.), and save the last 20 minutes before bed for relaxation. You don't necessarily have to meditate, if that doesn't appeal to you; you can also do deep breathing exercises, read a book or even watch a little TV (as long as it's not too stimulating).

2. Don't Clear Your Mind
Experts say anxiety and depression top the list of reasons people have trouble sleeping. Part of the problem is that many of us just can't seem to quiet that internal voice that starts rambling on about the worries of the day. Of course, if you can clear your mind, go ahead and do it. But if that's impossible, don't force it--you'll only end up panicking about the fact that you're not sleeping, says Paul McKenna, PhD, author of the soon-to-be-released book I Can Make You Sleep. Instead, try slowing down your thoughts. "Practice saying anything and everything that comes into your mind to yourself in a slow, monotonous, drowsy tone," says Dr. McKenna. It doesn't matter if you're thinking about what to buy tomorrow at the grocery store or how a big presentation at work is going to go. If you slow everything down and talk to yourself in an even tone, you'll find it's that much harder to keep worrying (or stay awake).

3. Count Numbers--Not Sheep
Another great way to quiet those racing thoughts is to count backward from 300 by 3s, says Dr. Breus. Unless you're a math ace, you probably won't be able to focus on anything else while you're doing this, which means you'll end up distracting yourself from your stressful thoughts.

4. Get Up a Half-Hour Earlier
Yes, you read that right! If you're suffering from chronic insomnia, try getting up, for example, at 6:30 instead of your usual 7 wakeup time--no matter what time you fell asleep the night before. You may be extra-sleepy for a little while, but this is hands-down the most effective way to reset your body clock, says Dr. McKenna. It works because it teaches your body that it can't catch up on sleep in the morning, so eventually you'll start feeling drowsier earlier in the evening.

5. Consider Seeing a Professional
A sleep psychologist is someone who specializes in gathering info about your emotions and your behaviors specifically as they relate to sleep. Often found at sleep centers, a sleep psychologist can usually help resolve your sleep issues in just four to six sessions, says Joseph Ojile, MD, founder of the Clayton Sleep Institute in St. Louis and a spokesman for the National Sleep Foundation.

6. Don't Worry If You Can't Sleep Right Away
You shouldn't pass out the second your head hits the pillow. If that happens all the time, it's a sign that you're sleep deprived. (Ditto for nodding off during boring meetings and long movies.) Ideally, it should take 15 to 25 minutes from when you lie down to when you drift off to sleep, says Dr. Breus.

7. Go to Bed When You're Tired
If you're having ongoing sleep troubles, don't worry so much about the fact that it's almost midnight and you have to get up in less than seven hours. Forcing yourself to stay in bed when you're not sleepy is just going to contribute to more tossing and turning, says Dr. Ojile. Instead, get up, do something relaxing, and go back to bed whenever you do feel tired. You might end up exhausted the next day (but that was bound to happen either way under these circumstances), and the following night you should have better luck getting to bed earlier.

Article from http://health.yahoo.com/featured/28/7-surprising-facts-about-sleep/

Ayat Kursi.mp3

اللَّهُ لاَ إِلَهَ إِلاَّ هُوَ الْحَيُّ الْقَيُّومُ لاَ تَأْخُذُهُ سِنَةٌ وَلاَ نَوْمٌ لَهُ مَا فِي السَّمَاوَاتِ وَمَا فِي الأَرْضِ مَنْ ذَا الَّذِي يَشْفَعُ عِنْدَهُ إِلاَّ بِإِذْنِهِ يَعْلَمُ مَا بَيْنَ أَيْدِيهِمْ وَمَا خَلْفَهُمْ وَلاَ يُحِيطُونَ بِشَيْءٍ مِنْ عِلْمِهِ إِلاَّ بِمَا شَاءَ وَسِعَ كُرْسِيُّهُ السَّمَاوَاتِ وَالأَرْضَ وَلاَ يَئُودُهُ حِفْظُهُمَا وَهُوَ
الْعَلِيُّ الْعَظِيمُ

Ayat Kursi.mp3

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Nanny Mania 2

Nanny Mania 2 brings you directly into the lifestyles of the rich and famous! The sequel to the number one hit puts you in the middle of a celebrity family in need of a super nanny! In Hollywood, being a stay at home mom is a lot of work, and when a celebrity needs help with her young twins, who else do you think she would call? Have you got the skills to take care of the house, the kids, and all the egos... all while keeping the paparazzi at bay?

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PC Gamers June 2009

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Prime Minister of Malaysia

1Malaysia

1Malaysia diwujudkan dengan tujuan untuk menyediakan satu forum yang bebas dan terbuka bagi membincangkan tentang perkara yang benar-benar dekat di hati kita sebagai satu bangsa. Ia menyediakan peluang untuk meluahkan dan menerokai kepelbagaian perspektif masyarakat kita. Apa yang menjadikan Malaysia unik adalah kepelbagaian rakyat kita. Matlamat 1Malaysia adalah untuk mengekalkan dan meningkatkan perpaduan di dalam kepelbagaian ini yang selama ini menjadi kekuatan kita dan akan kekal sebagai bekalan terbaik kita untuk masa hadapan. Saya berharap agar laman web ini akan menjadi permulaan kepada satu dialog yang penting dan terbuka bagi menerokai identiti, tujuan dan hala tuju kita sebagai rakyat Malaysia. Saya menggalakkan setiap orang daripada anda menyertai saya dalam memberikan takrifan kepada Malaysia kita dan peranan yang perlu kita mainkan untuk masa hadapannya. Setiap kita – di sebalik segala perbezaan kita – berkongsi impian untuk satu masa hadapan yang lebih baik. Setiap kita mahukan peluang, dihormati, persahabatan dan saling memahami. - Najib Tun Razak

Malay Original Instrumental (MP3)

DAMAQ
RANCAK BERTEMU
MAKAN SIRIH
CANGGUNG
JOGET PUCUK PISANG
INANG KAMPONG
NASIB PANJANG
NAAM SIDI
MEGA MENDUNG
SELENDANG MAK INANG
NAK DARA RINDU
MEDLEY JINGLING NONA
Joget pahang
Joget serampang laut
Keroncong Johor
ketipang payong

Download link below:

http://rapidshare.com/files/257447139/Melayu_Asli_-_Ala_Canggung.mp3
http://rapidshare.com/files/257447780/Melayu_Asli_-_DAMAQ.mp3
http://rapidshare.com/files/257448172/Melayu_Asli_-_INANG_KAMPONG.mp3
http://rapidshare.com/files/257448977/Melayu_Asli_-_JOGET_PUCUK_PISANG.mp3
http://rapidshare.com/files/257450387/Melayu_Asli_-_MAKAN_SIRIH.mp3
http://rapidshare.com/files/257451004/Melayu_Asli_-_MEDLEY_JINGLING_NONA.mp3
http://rapidshare.com/files/257451446/Melayu_Asli_-_MEGA_MENDUNG.mp3
http://rapidshare.com/files/257451773/Melayu_Asli_-_NAAM_SIDI.mp3
http://rapidshare.com/files/257452185/Melayu_Asli_-_NAK_DARA_RINDU.mp3
http://rapidshare.com/files/257452647/Melayu_Asli_-_NASIB_PANJANG.mp3
http://rapidshare.com/files/257453033/Melayu_Asli_-_RANCAK_BERTEMU.mp3
http://rapidshare.com/files/257453471/Melayu_Asli_-_SELENDANG_MAK_INANG.mp3
http://rapidshare.com/files/257448525/melayu_asli_-_joget_pahang.mp3
http://rapidshare.com/files/257449284/melayu_asli_-_joget_serampang_laut.mp3
http://rapidshare.com/files/257449588/melayu_asli_-_keronchong_johor.mp3
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Aizat - Kau Aku.mp3

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Gambar Bogel Farahwahida - Farahwahida Nude Pic

Farahwahida Nude pic expose ....

Nantikan gambar bogel farahwahida yang bakal di sebarkan seantero dunia.

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How to say "I Love You" in 100 langguage

English - I love you

Afrikaans - Ek het jou lief

Albanian - Te dua

Arabic - Ana behibak (to male)

Arabic - Ana behibek (to female)

Armenian - Yes kez sirumen

Bambara - M'bi fe

Bangla - Aamee tuma ke bhalo aashi

Belarusian - Ya tabe kahayu

Bisaya - Nahigugma ako kanimo

Bulgarian - Obicham te

Cambodian - Soro lahn nhee ah

Cantonese Chinese - Ngo oiy ney a

Catalan - T'estimo

Cheyenne - Ne mohotatse

Chichewa - Ndimakukonda

Corsican - Ti tengu caru (to male)

Creol - Mi aime jou

Croatian - Volim te

Czech - Miluji te

Danish - Jeg Elsker Dig

Dutch - Ik hou van jou

Esperanto - Mi amas vin

Estonian - Ma armastan sind

Ethiopian - Afgreki'

Faroese - Eg elski teg

Farsi - Doset daram

Filipino - Mahal kita

Finnish - Mina rakastan sinua

French - Je t'aime, Je t'adore

Gaelic - Ta gra agam ort

Georgian - Mikvarhar

German - Ich liebe dich

Greek - S'agapo

Gujarati - Hoo thunay prem karoo choo

Hiligaynon - Palangga ko ikaw

Hawaiian - Aloha wau ia oi

Hebrew - Ani ohev otah (to female)

Hebrew - Ani ohev et otha (to male)

Hiligaynon - Guina higugma ko ikaw

Hindi - Hum Tumhe Pyar Karte hae

Hmong - Kuv hlub koj

Hopi - Nu' umi unangwa'ta

Hungarian - Szeretlek

Icelandic - Eg elska tig

Ilonggo - Palangga ko ikaw

Indonesian - Saya cinta padamu

Inuit - Negligevapse

Irish - Taim i' ngra leat

Italian - Ti amo

Japanese - Aishiteru

Kannada - Naanu ninna preetisuttene

Kapampangan - Kaluguran daka

Kiswahili - Nakupenda

Konkani - Tu magel moga cho

Korean - Sarang Heyo

Latin - Te amo

Latvian - Es tevi miilu

Lebanese - Bahibak

Lithuanian - Tave myliu

Malay - Saya cintakan mu / Aku cinta padamu

Malayalam - Njan Ninne Premikunnu

Mandarin Chinese - Wo ai ni

Marathi - Me tula prem karto

Mohawk - Kanbhik

Moroccan - Ana moajaba bik

Nahuatl - Ni mits neki

Navaho - Ayor anosh'ni

Norwegian - Jeg Elsker Deg

Pandacan - Syota na kita!!

Pangasinan - Inaru Taka

Papiamento - Mi ta stimabo

Persian - Doo-set daaram

Pig Latin - Iay ovlay ouyay

Polish - Kocham Ciebie

Portuguese - Eu te amo

Romanian - Te iubesc

Russian - Ya tebya liubliu

Scot Gaelic - Tha gra'dh agam ort

Serbian - Volim te

Setswana - Ke a go rata

Sign Language - ,\,,/

(represents position of fingers when signing'I Love You')

Sindhi - Maa tokhe pyar kendo ahyan

Sioux - Techihhila

Slovak - Lu`bim ta

Slovenian - Ljubim te

Spanish - Te quiero / Te amo

Swahili - Ninapenda wewe

Swedish - Jag alskar dig

Swiss-German - Ich lieb Di

Tagalog - Mahal kita

Taiwanese - Wa ga ei li

Tahitian - Ua Here Vau Ia Oe

Tamil - Nan unnai kathalikaraen

Telugu - Nenu ninnu premistunnanu

Thai - Chan rak khun (to male)

Thai - Phom rak khun (to female)

Turkish - Seni Seviyorum

Ukrainian - Ya tebe kahayu

Urdu - mai aap say pyaar karta hoo

Vietnamese - Anh ye^u em (to female)

Vietnamese - Em ye^u anh (to male)

Welsh - 'Rwy'n dy garu

Yiddish - Ikh hob dikh

Yoruba - Mo ni fe

Youda Camper Full Version

Let your imagination take over and create the campsite that you have always dreamed of in Youda Camper!

You will have the option of creating any type of campsite you want, because you are the campsite owner who is fully in charge! Its your goal to make sure that plenty of campers visit your campsite so that your revenue keeps flowing in! This will give you the opportunity to expand your campsite.

Build your own tents, bungalows, parks, bingo halls, supermarkets and playgrounds! Construct roads, take care of landscaping, solve disasters, and much more in this adventurous and recreational management game!

Each group of campers requires different kinds of surroundings. It is important for you to accommodate your campers with important campsite objects such as toilets, showers, lighting and more!

You can even stimulate your campsite's growth with various advertising campaigns! Are you ready to manage your own piece of the great outdoors?

System Requirements:
Operating system: Windows 98SE, 2000, ME, XP , Vista
Processor speed: Pentium II, 500 MHz
RAM: 64 Mb RAM
Disk space (uncompressed): 25 MB
Graphics Card: 16 Mb 3D video card
Sound Card: onboard Soundcard or Soundblaster
DirectX version: 8 or later

Download Youda Camper Full Version Here

Senandung Malam (Rap) - Waheeda feat sedozen

Senandung Malam (Rap) - Waheeda feat sedozen

(OST-Jangan Pandang Belakang Congkak)

Senandung Malam (Rap).mp3 - Waheeda feat sedozen (High Quality)

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Roller Coaster Rush

Take your riders on a gut-wrenching, yowling rollercoaster terror ride! Different action-packed tracks all over the world, including the United States, France and Australia. Negotiate huge peaks, steep valleys, loops, jumps and more! Race for best time without flying off the tracks! Speed increases excitement but even small jolts are enough to send carts hurtling into space! With the included TRACK EDITOR, you can even build your own killer rides!

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Virtual Family

Virtual Families is a casual family sim that runs in true-real time. Adopt and nurture a needy person in the computer. Help them meet a mate, and start a family. Pass on the house to the next generations.
Features
Runs in true real-time like all LDW games.
Unique and fascinating adoptees from 1000's of combinations
Fully trainable people: shape/adapt their personalities
through praising and scolding!
Dynamic illness system. Play doctor!
Over 100 trophies.
Hidden puzzles around the house.

Download Virtual Family Full Version Here

Create A Mall Games

Design and build amazing shopping malls with interesting stores! Using a mixture of stores within malls across six cities, hire workers, purchase materials and build more stores and enhancements to the malls. Upgrade the stores to attract more customers and earn more money. If you can achieve your goal on each level, you can earn shopping credits at the stores that you built to buy jewelry, clothing or office decorations! Create A Mall today!

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