i have read this on yahoo health...
i think this very useful for those who have a problem to sleep (insomnia)..
may b u can get a very useful tips by read this article...
so enjoy reading...
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.
"Sharing is Caring"
someone just send me this email.
Dalam sebuah majlis, seorang usahawan berbangsa Cina yang juga bergelar Tan Sri sedang ditemuramah oleh seorang wartawan. Duduk berdekatannya adalah 2 orang jurutera, anak beranak berketurunan India yang bekerja dengan syarikat Tan Sri tersebut. Berikut adalah perbualan mereka,
Tan Sri: Kerajaan perlu bertindak adil dalam pengagihan kek ekonomi negara. Tidak boleh ada diskriminasi terhadap kaum bukan Melayu. Kontrak antara orang Melayu dan bukan Melayu mesti diberikan sama rata demi keadilan. Lagipun bangsa kami banyak menyumbang kepada kemajuan negara walaupun kami digelar sebagai kaum pendatang. Setelah bersusah payah semenjak sebelum merdeka, maka wajarkah kami dinafikan hak sebagai warganegara. Orang Melayu perlu lebih berkompromi dengan kaum lain untuk maju. Liberalisasi perlu dilaksanakan dengan meluas dalam semua sektor demi mencapai kesamarataan antara kaum.
Wartawan: Tan Sri, boleh saya tahu sudah berapa lama 2 orang jurutera ini bekerja dengan Tan Sri?
Tan Sri: Oh...sudah lama. Praba ni dah bekerja dengan saya hampir 30 tahun sejak syarikat ni ditubuhkan lagi. Malah anaknya pun sekarang bekerja dengan saya lebih 10 tahun. Mereka ini adalah pekerja saya yang paling berdedikasi dan banyak menyumbang kepada kemajuan syarikat.
Wartawan: Kalau begitu, apa kata Tan Sri berikan sebahagian saham syarikat ni kepada mereka berdua. Lagipun mereka sudah lama bekerja
dengan Tan Sri, malah banyak menyumbang kepada syarikat sepertimana kata Tan Sri tadi.
Tan Sri: Eh..mana boleh! Ini syarikat saya. Lagipun saya dah bayar gaji yang mahal kepada mereka berdua dan saya tak pernah halang pun jika mereka nak kumpul harta. Mana boleh senang-senang saya nak bagi saham syarikat saya pada mereka.
Wartawan: Macam tu jugalah perasaan Melayu. Tanah ini asalnya milik orang Melayu. Milik raja-raja Melayu. Lepas tu orang bukan Melayu macam Tan Sri pulak nak mintak hak sama rata dengan alasan kerana telah banyak menyumbang.. Tan Sri rasa wajar atau tidak permintaan tu?
Tan Sri: ............ ......... ......... ........ ........
So kalau kita kat tpt depa agak2 kita berani mintak macam tu???
and another person's commentThe Malay still not achieve the DEB due to the following circumstances:
1. Not dare to invest in Bursa Malaysia or unit trust fund even using the money from EPF.
2. Instead invested in Skim Cepat "Kaya"
3. Love to buy cars, 2nd wife, n.etc.which is all the liabilities.
4. Malay love to spend than Invest.
5. If they spend they will spend into other race company coz of lower price.
I will add more in the future
Bugis Johor