juventino:
Flickr | ArneCoomans

Research shows that being continually sleep-deprived makes you dumb, irritable, distracted, unhappy, and fat — among other terrible things.

But knowing that sleep is necessary, and the science behind why, just makes the feeling of lying awake at 3 a.m. worse.

To help the night owls among us get some rest, we gathered the best practices from sleep science. The experts call it "sleep hygiene." Here's a crash course.

1. Get into a bedroom routine.

Do the same relaxing things before bed every night — the ritual clues your mind and body that it's time to get to bed. Go-to exercises include hot baths and deep reads, which Bill Gates, Arianna Huffington, and other high-achievers swear by.

2. Arrange your bedroom for maximal sleepability.

Sleep to Live Institute director Robert Oexman tells Business Insider that you should keep your room cool (between 65° and 68°F) and dark. Get some blackout curtains if outside lights are an issue.

3. Don't use your phone as an alarm clock.

Lots of us rely on our iPhones to wake us up in the morning. The only problem is that if you can't sleep, you'll get the itch to fuss with your phone, which is loaded with app-based stimulants.

Don't let that happen to you.

"Your bedroom should be reserved for sleep, sex, and nothing else," Oxeman says. "There's no excuse — if your cellphone is your alarm clock, then buy a $5 alarm clock and solve the problem."

4. Practice deep breathing.

Putting a little intention into breathing deeply is a way of signaling to your body that it's safe to relax.

Family therapist Vikki Stark walks through the technique on Psychology Today:

"On the inhale, visualize the clean, fresh air coming into your lungs, traveling around your body and cleansing all your cells. On the exhale, imagine all the toxins and negativity being safely expelled into the atmosphere, leaving your body restored. Focus on this steady, calm inhale-exhale, and I guarantee that you will start to feel more peaceful and relaxed. But it's not going to happen the first time you try it. It's an exercise so you need to practice it to get the best effect. Keep going till you feel your body let go."

5. Relax the muscles in your toes.

To release the workday stresses that have made a home in your muscles and tendons, use "progressive muscle relaxation" when you're lying in bed.

It's pretty simple: You tense — then release — a muscle group, and then move on to another one.

Catherine Darley, director of the Institute of Naturopathic Sleep Medicine in Seattle, advises focusing this progressive relaxation technique on your toes.

"Curl your toes tightly for a count of seven, and then relax," she says in Health.com. "Repeat through each muscle group, working up from your toes to your neck."

6. Occupy your mind with a mental exercise.

Counting sheep is so last night. The better option: Sleep expert Dr. Vicky Seelall says to try counting backwards from 100 in multiples of three.

The rhythm of counting can lull you into a sleepy state, and counting in multiples of three has a bit of a challenge to it, so that you'll actually have to pay attention.

7. Get out of bed.

Harneet Walia, a doctor at the Cleveland Clinic's Sleep Disorders Center, says if you can't fall asleep after 30 minutes of lying in bed, you should get up.

"You're basically training your body not to sleep in bed, but to lie there and not sleep," Walia tells US News. "And your mind can get conditioned to that."

So avoid a screen and do something calm, such as reading a book, listening to music, or even doing the dishes.

8. Get your worries out of your head.

If your mind keeps babbling about what might happen tomorrow, next week, or next year, get it out.

Walia suggests you try "jotting down all your worries on a piece of paper so it's out of your head," which sounds like good advice, given that "expressive writing" has been found to be an awesome approach to soothing anxiety.

9. Get your alarm clock away from you.

One of the worst parts of sleeplessness is the mounting awareness that you're not getting enough sleep.

To avoid that, exile your clock. "No clock watching," Walia says, "That's a big no-no. Turn the clock around."

10. Try visualizing a beautiful experience.

If you keep ruminating over something that happened today, occupy your mind elsewhere.

Here's a suggestion, care of Cosmo:

"Picture yourself in a place that's unrelated to whatever's dominating your thoughts, and focus on the specifics of the scenario ... For example, relive a favorite vacation, such as that trip to Mexico, and call to mind sensory details such as the feel of the water on your skin, the colors of the fish you saw while snorkeling, and the taste of the margaritas you sipped at sunset."

The vividness has a helpful side effect: It distracts you from what you'd be thinking of otherwise.

11. Get enough exercise during the day.

Your body isn't going to feel the need to rest if you haven't given it any work during the day.

"If you're sedentary all day, your sleep will suck," Lifehacker reports. "The more active you are, the better your sleep will be."

12. Get a better pillow.

Pillow research (it's a thing) has shown that a medium-firm pillow brings the best improvement to people's sleep. Why? Because a pillow should support your head and neck.

Also, Oprah magazine says to pick up a non-allergenic pillow if you think you might be allergic to down. Then get a dust mite protector to keep those mites from messing with you.

13. See a doctor.

If sleeplessness is a chronic problem, the experts all recommend talking to a professional.

Vivian Giang contributed research to this article.

http://www.businessinsider.com/tricks-to-fall-asleep-faster-2014-7#ixzz37qIGZOYw

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Nche95:
'SHE'
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FACT: Complaining here on Nairaland will not change anything. If you really feel aggrieved at this situation, why not tweet at NCC Nigeria (@NgComCommission), for example, to complain about high cost of data plans.

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The same “infallible” bible also credits the killing of Goliath to Elhanan, one of David’s mighty men.
One of the myths of Christianity is the infallibility of the bible. Quoting Paul, some Christians insist every word in the bible is “God-breathed.” (2 Timothy 3:16). When you identify contradictions in the bible, they either refuse to acknowledge them or try to rationalise them away with highfalutin apologetics. However, these apologetics have not made the contradictions disappear. All they do is establish that these bible-fanatics are not committed to the truth.
Christians generally believe little David killed mighty Goliath, according to the “infallible” account of 1 Samuel 17:50-51. This feat is drummed into us from childhood. We act in plays celebrating David’s victory. We listen to sermons extolling his achievement. However, the same “infallible” bible also credits the killing of Goliath to Elhanan, one of David’s mighty men. This contradiction leads to the inevitable conclusion that while the bible might indeed be a highly inspired book, it is nevertheless not infallible.
Bible discrepancies
2 Samuel says: “There was another battle with the Philistines at Gob, and Elhanan son of Jair from Bethlehem killed Goliath from Gath.” (2 Samuel 21:19). This record of Elhanan (as opposed to David) killing Goliath can be found in the following bible translations among many others: New International Version (NIV); American Standard Version (ASV); New American Standard Bible (NASB); New American Standard Bible, Updated Edition (NASU); The Amplified Bible (AMP); Revised Standard Version (RSV); New Revised Standard Version (NRSV); and Today’s English Version (TEV).
Other bible translations of the same 2 Samuel 21:19 say Elhanan killed “the brother of Goliath.” These translations include the King James Version (KJV); New King James Version (NKJV); The Living Bible (TLB); and New Living Translation (NLT).
Of the latter, the New King James Version is remarkably unreliable. As a matter of policy, King James sometimes adds its own words to bible verses, effectively doctoring their meaning. In its own defence, it warns its readers in its introductory pages that: “words or phrases in italics indicate expressions in the original language which require clarification by additional English words.” The need for such dubious “clarification” led the New King James Version to alter 2 Samuel 21:19 as follows: “Again there was war at Gob with the Philistines, where Elhanan the son of Jaare-Oregim the Bethlehemite killed THE BROTHER OF Goliath the Gittite.”
Although the translation says Elhanan slew “the brother of Goliath;” the words “the brother of” are written in italics, indicating that they do not appear in the original Hebrew text but were added at the discretion of NKJV translators. This leads to the following conclusion: either the original Hebrew of 2 Samuel 21:9 was not infallible, or the doctored 2 Samuel 21:9 of NKJV is not infallible. Whichever is the case, it means the bible is not infallible. The bible is a book written and compiled by men; and men are not infallible.
Who killed Goliath?
However, my purpose here is not just to demonstrate the fallibility of the bible. Bible-worshipping Christians will always reject that fact no matter what. My purpose is to determine if David killed Goliath. Faced with the dilemma of contradictions between 1 and 2 Samuel, the author of 1 Chronicles, written centuries after 2 Samuel; says: “There was another battle with the Philistines, and Elhanan son of Jair killed Lahmi, the brother of Goliath from Gath.” (1 Chronicles 20:5).
The question then arises as to which version we are going to believe? Should we believe the classical position that David killed Goliath, or should we believe the equally biblical position that Elhanan killed Goliath?
For a number of reasons, the account stating that David killed Goliath is the less believable. It is in the tradition of kings and rulers to take credit for other people’s achievements under their kingdom. David was no exception to this. For example, when Joab captured Rabbah, he tactfully gave the credit to David. David himself went along with this charade and pretended that he was the one who took the city. (2 Samuel 12:26-31).
It would appear that originally the killing of Goliath was part and parcel of a collection of tales extolling the exploits of David’s mighty men of war known as “The Thirty.” Elhanan was one of them. He distinguished himself by killing a mighty Philistine called Goliath. But in the process of magnifying the great King David, his substitution as the killer of Goliath was not long in coming.
Saul and David
The account of David killing Goliath is so full of contradictions that it is clear it is the fabricated version. One of the problems with the account has to do with the inability of bible-writers to determine precisely when David first met Saul.
We are told that when Saul transgressed against the Lord, God sent an evil spirit to trouble him. (1 Samuel 16:14). Someone then recommended to Saul that he should hire David to play the harp, offering the dubious thesis that soothing music is a demon-repellent. But then the man recommending David said something strange: he extolled David, a young teenager who was not even old enough to be in the army, as a man of war: “I have seen a son of Jesse the Bethlehemite, who is skillful in playing, a mighty man of valor, a man of war.” (1 Samuel 16:18).
This description is a giveaway. It is obviously written after the fact. There is no basis for describing David, a youth keeping sheep, as “a mighty man of valour” and “a man of war.” By all accounts, David was not even a man yet.
On this recommendation, Saul sent word to Jesse, David’s father, that his son should be seconded to him. However, David entered Saul’s service not as a harp-playing musician, but as his armour-bearer, even though we are told later that Saul’s armour was too heavy for David. (1 Samuel 17:38-39). Nevertheless, whenever Saul came under attack by the evil spirit, David would play a harp and the evil spirit would depart. Saul quickly took a liking to David, and he sent to his father a second time that David’s secondment to him should become permanent. (1 Samuel 16:22).
However, when we get to the incident where David is alleged to have killed Goliath, we discover to our surprise that this same David, who was supposed to be Saul’s armour-bearer/musician, had never met Saul before. In that contradictory account, David was just a young boy tending sheep. His father sent him to deliver lunch to his two brothers at the war-front. On arriving there, he found Goliath terrorizing everybody and offered to fight against him.
He was then brought to Saul who, on meeting him for the very first time, said to him: “You are not able to go against this Philistine to fight with him; for you are a youth, and he a man of war from his youth.” (1 Samuel 17:33). However, in the earlier version, David was specifically introduced to Saul as “a man of war.” Contrary to the earlier account where Saul sent emissaries to David’s father twice, he now did not know who David’s father was. He asked Abner, his military commander: “Whose son is this young man?” (1 Samuel 17:55).

chegx: i've noticed that those beautiful/cute girls and boys always want d opposite sex 2 hunt 4 dem. it very easy 4 an okay lady admiring a handsome guy and showing him a green light nd it's difficult 4 a beautiful lady 2 show it 2 a guy when she has been so many times disturbed with love advances.

seriously, my gf is nt cute enough for my level of handsomeness, bt sumhw, I still find her better dan d so-called beautiful ones

one moment please,wanna get my checkbook

more

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