|
|
Apa yg korang buat hari nih......? Meh ler citer..... (part II)
[Copy link]
|
|
|
Originally posted by putrihanglipo at 21-8-2008 05:07 PM 
hehehehehehehehe...........................
sebut pasal PR nih..... aku nk g intai gak la Permatang Pauh.....
nk g dgr ceramah politik................ best wooooo........
cikgu lipo, ko duk dekat ke dengan PP tu?
aku tengok gamba2 masa hari penamaan calon PP tempohari tu.. bangganya aku!!
moga2 calon pilihan aku menang, walaupun aku tak mengundi di sana..
ko mengundi sana ke cikgu? |
|
|
|
|
|
|
|
|
|
|
|
mendap lagik ke....
aku goreng ubi petang ni..
buat minum petang mak abah aku...
aku gi minum2 dulu la ek... |
|
|
|
|
|
|
|
|
|
|
|
Info for my dear twin
How to sleep better
1. Get on schedule. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by "advancing the sleep phase". For example, let's say you normally wake up at 7 a.m. on weekdays to get to work, so you get to bed around 11 p.m. because that's when you start to feel sleepy (and it's also a good time to ensure 8 hours of sleep). If, on the weekend, you sleep in until 9 a.m., you probably won't be able to fall asleep that night until 1 a.m. Then, you probably won't want to wake up the next morning until 10 a.m., in which case it will start getting very difficult to fall asleep at 11 p.m. again. In other words, your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day.
2. Be mindful of what you have eaten or drunk before bed. Your stomach should not be too full, but not too empty. Wait at least three hours after dinner before going to sleep. Digestion doesn't work well while asleep, and a full stomach may interrupt sleep. Do not eat heavy foods for the few hours prior to sleep. Similarly, you should avoid going to bed on an empty stomach, as a completely empty stomach may equally interfere with your sleeping patterns.[1] Switch to decaf coffee and avoid tea, cocoa and cola drinks. Caffeine can keep you awake even if you drank it earlier in the day, as the effects of caffeine last for about 8 hours. Avoid tobacco products in the evenings as well. Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least 2 litres of water during the day. A well hydrated body will not wake you up thirsty in the middle of the night. While alcohol will make you feel sleepy, it will reduce sleep quality. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime. Stick to foods that contain high levels of tryptophan, such as milk, turkey, yogurt, ice cream, soy beans, tuna, and peanuts. Tryptophan helps the body produce serotonin in order to relax.[2]
3. Keep the room dark. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles. This has been documented in studies surrounding circadian rhythms.[3] Turn your light off, or use a very dim night light. Pull curtains across, blinds down or shut the shutters, to prevent outdoor lights from shining on you. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all sources of light, including from windows, LED clocks and cable boxes, by covering them with heavy paper or cloth covers, or blue tack.
4. Change your sleeping position. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you are doing, but it is possible and it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
- Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a flat pillow that causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
- Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
- Place a pillow under your legs, if you sleep on your back, to take stress off your lower back.
- Avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains. If you must, bend one arm upwards and place it under your pillow. This will help alleviate stress on your back and neck by slightly propping up your body on one side.
5. Maintain your mattress. Turn the mattress over every few months. Replace it after 5-7 years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner roll to the middle of the bed unintentionally, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
6. Exercise. If you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; it tires out your muscles and makes you even wider awake.
7. Make note of unusual circumstances. Many outside factors can contribute to overall sleeplessness, including stress, certain illnesses, or short-term post-traumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation.
8. Visit your doctor. If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
Tips
Don't nap for more than 15-20 minutes per day. It can throw off your sleep cycle and make it harder for you to get good sleep at night.
Wear appropriate clothing that reflects the weather. Don't forget your feet梒old feet can keep you awake! Keep a sweatshirt or an extra blanket right next to the bed, just in case you get too cold at night. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep. |
|
|
|
|
|
|
|
|
|
|
|
lagu nih khas utk sis nef....... huhuhuhu...................... 
Tidurlah Permaisuri
Tidurlah tidurlah
Wahai permaisuri
(Tidurlah wahai permaisuri)
Tidurlah
Wahai permaisuri
Tidurlah
Pejam mata ahai tidur nyawa
Kudendangkan
Kunyanyikan
Duhai puteri jelita
Jika kau tidur lena
Mimpikan bahagia
Di taman syurga loka
Kau dan aku berdua
Kudendangkan
Kunyanyikan
Duhai puteri jelita
Jika kau tidur lena
Mimpikan bahagia
Di taman syurga loka
Kau dan aku berdua
Kuberjanji wahai dewi suci
Kaulah permaisuri
Bersumpahlah dalam hatimu
Bahawa kau kekasihku
Bersumpahlah kamu
Bersumpahlah kamu
Permaisuri tidurlah
Permaisuri tidurlah |
|
|
|
|
|
|
|
|
|
|
|
dh mendap nih..... layan lagu jer la
Perjalanan Ku
Dalam perjalananku masih mencari
Warna indah kehidupan
Yang kini semakin hilang serinya
Ditelan suara kepura-puraan
Di dalam meniti pencarian ini
Tidak juga ku temui
Sinar kedamaian yang di cari-cari
Yang tinggal hanyalah wajah kehampaan
Di mana letaknya nilai kejujuran
Untuk ku jadikan arah hidup
Mungkin ini hanya menguji ketabahan
Sebelum ku temui erti kebahagiaan
Akan ku pegangkan keyakinan hati
Meneruskan perjalanan
Dengan hati-hati keberanian
Semoga hidupku tak kecundang lagi |
|
|
|
|
|
|
|
|
|
|
|
arini makan,tido,chatim... |
|
|
|
|
|
|
|
|
|
|
|
Balas #211 kaki_ayam\ catat
uikkss........ x masak ker............? Puding ........................ |
|
|
|
|
|
|
|
|
|
|
|
Originally posted by nefertari at 21-8-2008 06:16 PM 
mendap lagik ke....
aku goreng ubi petang ni..
buat minum petang mak abah aku...
aku gi minum2 dulu la ek...
lerrrrrrr........... naper x jemput aku..........
nk le rasa ubi goreng ko ngn air panas tuh.........:victory: :victory: |
|
|
|
|
|
|
|
|
|
|
|
Reply #188 wanjah_75's post
|
|
|
|
|
|
|
|
|
| |
|
Post time 21-8-2008 05:11 PM
Author
![[Disney+ 2024] LIGHT SHOP - Ju Ji Hoon, Park Bo Young, Bae Sung Woo, Uhm Tae Goo, Lee Jung Eun ~ 4 December 2024](https://uf.cari.com.my/forumx/mforum/block/fd/fdfd46198fa2f368ff33c7928ea7b9fe.jpg)
