Ama om Apa

Ama om Apa

Tips For Better Sleep

Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.

• Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
• If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
• If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
• Develop a bedtime routine.
• Keep regular bedtime hours.
• Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
• Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
• Avoid naps (or falling asleep in front of boring TV programs, as I do).
• Try to get up at the same time every day rather than sleeping in on weekends.
• Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
• If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
• Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
• And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
• Use earplugs for extreme quiet.
• If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
• Avoid stimulating reading or television shows late at night.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term.

by Simeon Margolis, M.D., Ph.D.

Hillsborough Tragedy: 15 April 1989

On April 15 1989 over 25,000 Liverpool fans travelled to Hillsborough to support their team in the FA Cup semi-final against Nottingham Forest. Ninety six of them never returned. Nineteen years later friends and family of those who lost their lives were joined by thousands of fans at Anfield to pay tribute to 96 Liverpool supporters who will never be forgotten. God Bless!

MOTD remembering the Hillsborough 96

Closing BBC Match of the Day, remembering the 96 coming up to the 20th Anniversary of the Hillsborough tragedy.


*Never Forgotton*


In Memory Of The 96 Liverpool Fans Who Died In The Hillsborough Disaster, R.I.P! *Never Forgotton*


http://www.liverpoolfc.tv/lfc_story/memorial/

D.E.C.O.D.E

At first sight, the numbers written on the clock aren't quite readable. But as soon as the minute hand meets the numbers, it decodes them making them readable.

Fight the fight alone when the world full of victims. It is very hard indeed but depends on how we are slowly changing. In that meantime the dims the faded light in our souls gave us broken wings but the things we hold are always first to go coz it won't be long, I’ve got to find that meaning, which I've searched for so long, save the fading light in our souls.

I love the way I feel today coz it’s hard to walk this path alone, hard to know which way to go and I realize that will I ever save this day or will it ever change. Will they open their eyes and realize that we are the one; the truth is hiding in their eyes and hanging on their tongue the fact just boiling in my blood. But you think that I can't see what kind of things that you are Well, I will figure this one out on my own. And I know that you can`t decode my thought actually.

T.O.D.@.Y

What happened today was full of joy and frustration. I don`t want to blame anyone maybe it was my fault or something but it doesn`t matter coz it was already happened. So it`s too late by the song that I just heard just now hehe.

Hang out with my friends at the evening and after that watching bola at the night was a nice moment indeed. And of course when the team that you watched is your favorite team and they won it that game. What a nice occasion, isn`t?
But in the mean time you can`t deny it that some of that occasion give unhappiness moment, it was such like the time you waiting the bus with a long time.

Wow it`s killing me!
Besides that I was frustrated by the Rafa methods. When you are the one that into the football world you know who is Rafa and what I was talking about. What a craziest methods that I ever saw huhu . But luckily one of his masterstrokes came as a cameo at the stoppage time to earn a victory and absolutely vital 3 points to stay in the title challenge.

Let’s hope for a restful, healthy international break in front of what promises to be an exciting month.

What a nice move by el-nino!

And Rafa said We'll fight until the end!

T.O.R.R.E.S

Fernando Torres - Unstoppable ~ Full Version


Fernando Torres top 10 goals

the sky was smile!

Moon, Venus and Jupiter (01.12.08)

Every once in a while, something will appear in the night sky that will attract the attention of even those who normally don't bother looking up.

Sky watchers are getting a rare treat from the heavens Monday night as as Venus, Jupiter and moon combine to create a celestial smiley face.

A slender crescent moon, just 15-percent illuminated, will appear in very close proximity to the two brightest planets in our sky.

People who are unaware or have no advance notice will almost certainly wonder, as they cast a casual glance toward the moon on that night, what those two "large silvery stars" happen to be? Sometimes, such an occasion brings with it a sudden spike of phone calls to local planetariums, weather offices and even police precincts. Not a few of these calls excitedly inquire about "the UFOs" that are hovering in the vicinity of our natural satellite.

And sometimes it called "the old moon in the young moon's arms." Leonardo da Vinci (1452-1519) who was the first to recognize it as what we now call "earthshine."

awesome isn`it?