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Thursday, 12 December 2013

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13-dec-2013
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Sunday, 3 November 2013

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Thursday, 31 October 2013

get free facebook page likes

Get free Facebook Page Likes
These days every one on the facebook looking for one purpose mainly and that purpose is how to get free and quick facebook likes :) Few time back i was also in search free facebook likes and i spent lots of time on it i found many software many sites but 99% are work less or just wasting of time. But during my search i found one very good site from where i can get many facebook like and i would like to share it with you because i do not want that other people do waste many time like me and most of them after wasting too much time get fed up and leave all work. I want good spirit like i do have so now here onward work only on this site and do not thing that i am advertising myself or anyone else i just sharing a good link from where as many as you can get your free facebook likes.
Get Free Face Book Likes
 * Log on to this site Click here  
  or http://www.like4like.org/?ref=shahidsabir1
* make your account there
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* after registration your account now log in there .... here you have many option but follow the instruction which is showing in the given below image
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* After clicking on Social Media Exchange you will find lots of fan pages on the next uploaded page
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* Now start your work on each like you will get 9 credit.
* They are using that formula for example on daily basis you like 100 fan pages on return they will give you 100 likes so its all depend on you how much you are hardworking.
* Make sure after clicking on the like the separate page will be opened 
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* So after loading new page now you have to click on Like button and this will take 10-20 second for close
* Make sure after closing existing page after this you need to click on next like page so this will go on and on 
* The good thing  about this website for time to time they will awarded you some extra bonus as well



if you still not understand than you may contact me on skype shahidsabir11

if you do like my effort than plz on return give me one like as well :) if you can

My Fan Page Click here    Discuss Autos Online

Thursday, 24 October 2013

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Dated: 25-oct-2013
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Date: 24-oct-2013
Time: 12:05 pm GMT
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Wednesday, 23 October 2013

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Dated: 24-oct-2013
Time 5:30 am GMT

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Dated: 23-oct-2013
Time: 4:40 am GMT
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Dated: 24-oct-2013
Time 4:30 am GMT

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Tuesday, 22 October 2013

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Dated: 23-oct-2013

EURJPY:       135.80-135.95  on the upside, 133.10-133.25  on the downside.

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Dated: 23-oct-2013

AUDUSD:     0.9780-0.9795  on the upside, 0.9590-0.9605  on the downside.

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Dated: 23-oct-2013


NZDUSD:     0.8575-0.8590  on the upside, 0.8375-0.8390  on the downside
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23-Oct-2013
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Dated: 22-Oct-2013

The U.S. dollar fell to session lows against the Canadian dollar on Tuesday after data showed that the U.S. economy added fewer than expected jobs in September and Canadian retail sales rose in August.

USD/CAD hit 1.0282 during early U.S. trade, the lowest since Friday; the pair subsequently consolidated at 1.0293, slipping 0.10%.

The pair was likely to find support at 1.0276, the low of October 18 and resistance at 1.0331, the high of October 17.
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Dated: 23-Oct-2013

The pound firmed against the dollar on Tuesday after U.S. data revealed the world's largest economy added far few jobs than expected in September.

In U.S. trading on Tuesday, GBP/USD was trading at 1.6238, up 0.56%, up from a session low of 1.6116 and off from a high of 1.6247.

Cable was likely to find support at 1.5894, Wednesday's low, and resistance at 1.6260, the high from Oct. 1.
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 The Australian dollar was steady against its U.S. counterpart on Tuesday, as markets were jittery ahead of a highly anticipated U.S. employment data expected later in the trading session.

AUD/USD hit 0.9659 during late Asian trade, the session high; the pair subsequently consolidated at 0.9658, inching up 0.03%.

The pair was likely to find support at 0.9605, the low of October 18 and resistance at 0.9760, the high of June 4.

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Dated: 22-oct-2013

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Who is a consignment agent?

A consignment agent is basically a person who is nominated in the bill of lading as the recipient of a shipment or cargo. This person, as the "official" recipient of the cargo (agent of the buyer of the goods) assumes the legal and financial responsibilities that may arise from the shipment. For example, with a container, the seal may only be broken by the customs agent at the port of destination and in the presence of the consignment agent. The consignment agent oftentimes also assumes the responsibility of issuing the paperwork associated with the importation of the goods.

How to get 4 bowel movements a day?

There's no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day.
Frequency or pattern of your bowel movements may change over time. But if nothing else about your bowel movements is different — no loose, watery stools, abdominal cramping or bloody stool — the change is probably not a sign of any illness.

If you're having more bowel movements than usual, chances are you've made some change in your lifestyle. You may, for example, be:
  • Eating more fruits, vegetables and whole grains, which increases fiber intake
  • Getting regular exercise or increasing your exercise
  • Drinking more water
Diseases and other conditions that may make you have more frequent bowel movements include:

How to gain weight the right way: the 6 rules

How to gain weight the right way: the 6 rules


Here’s the skinny on how not to be skinny.
As a skinny teenager I “ate like a horse” but still couldn’t gain weight. Then through proper nutrition and exercise I built myself up by about 60 pounds, most of it muscle.
Even if you don’t want to gain that much, the lessons I learned will teach you how to gain the weight you want.

GOLDEN RULE #1

Have the right perspective on weight gain.

Gaining just any weight is no good. Going from skinny to fat won’t make you look good.
You want to gain weight of the right composition. The extra weight must be mostly muscle if it’s to look good, and be healthy and functional.
To achieve that, you must exercise properly, and recuperate properly.

GOLDEN RULE #2

Be sure your sources of guidance on weight gain are appropriate for you.

What’s the proper way for you to exercise and recuperate?
Not the way a muscle mass monster does it.
Today’s muscle mass monsters are genetic freaks stuffed with anabolic drugs. The training that works for them won‘t work for you.
A much better approach is to find out how genetically normal, drug-free people build muscle. In the bodybuilding world, these people are often called “hardgainers.” But even hardgainers can make terrific progress when they train and recuperate properly.
When you look for nutritional guidance, be watchful of vested interests. Some exceptional weight-gain successes didn’t use any food supplements whatsoever.
Food supplements are not essential, but prudent use of some of them may be helpful.

GOLDEN RULE #3

Exercise in the right way to stimulate healthy weight gain.

Exercising in the wrong way is just as useless for stimulating healthy weight gain as not exercising at all.
Even if the volume and frequency of your training are fine, if you use the wrong exercises you won’t make much if any progress. Conversely, even the right exercises won’t help you much, if at all, if the volume and frequency of your training aren’t right.
But even the best exercises and the right volume and frequency of training won’t produce good results unless you use correct exercise technique and sufficient training intensity.
You must use the right exercises, correct exercise technique, sufficient intensity, and enough volume and frequency of training without overtraining. And you must strive to gradually increase your exercise poundages while always maintaining correct exercise technique.
See this four-part series on the BIG LIES that prevent healthy weight gain:
Here’s the first part of the BIG LIES series.
Here’s the second part of the BIG LIES series.
Here’s the third part of the BIG LIES series.
And here’s the fourth part of the BIG LIES series.
Also see the 25 top tips for how to build muscle mass.

GOLDEN RULE #4

Provide sufficient calories and nutrients for healthy weight gain.

Even proper training won’t yield good results unless it’s combined with sufficient nourishment. For the sake of your health, and to provide a rich supply of nutrients, stick to healthy foods.
Sufficient protein is essential, but so is sufficient healthy dietary fat. Even if your protein and caloric intake are sufficient, if you don’t have sufficient dietary fat you’re not going to grow much if any muscle. Consume about 30% of your caloric intake as healthy fats.
To increase your caloric intake, eat a larger overall volume of food, and choose foods that are more calorie dense. Some people prefer three large meals a day, others prefer three big meals and two or three small snacks, while others prefer six similar-sized meals.
Increase your food intake gradually, so that your digestive tract can cope without any discomfort.
But don’t increase your food intake to caloric surplus until you’re training hard enough to stimulate muscle growth. “Caloric surplus” means caloric intake in excess of what maintains your bodyweight, in order to permit weight gain. But make it just a slight surplus, so that the weight gain is mostly muscle.
Meal replacement drinks, milk shakes and smoothies can be convenient. As a teenager, my standard “protein shake” was whole milk with skim-milk powder. It was cheap, effective, and pleasant tasting.
Always choose foods that you can digest readily, in combinations that agree with you.

GOLDEN RULE #5

Provide enough sleep and recovery time to permit your body to grow.

Even if you train properly and supply sufficient nourishment, if you don’t provide enough sleep and overall rest between workouts, your body won’t be able to recover properly in order to build muscle and gain weight.
Get at least eight hours sleep each night when you’re in hard training, and minimize physically demanding activity outside of your gym workouts. Ideally, eliminate all physically demanding activities other than your workouts.

GOLDEN RULE #6

To gain weight, be a model of dedication and persistence.

Knowing what to do is one thing, but doing it consistently is something else.
Even the best training know-how is worthless unless fused with dedication to consistent action. But even dedication in abundance will be wasted if it’s combined with a poor training and recovery program.
If it’s time to train, then train you must regardless of the weather, what’s on TV, or whatever other potential distraction there may be.
When you work out, you must use correct exercise technique in every set, and train hard enough to stimulate growth. And you must build strength.
You must sleep enough each night. You must give your sleep sufficient priority so that you avoid distractions that would reduce your time asleep.
And you must meet your caloric and nutrient requirements each day.
Make each day count, and make each week a perfect example of training and recovery. If you do this, week after week, and month after month, you’ll make terrific progress.

A LEGENDARY PROGRAM FOR WEIGHT GAIN

The most famous workout routine for weight gain is the 20-rep squat program. When properly implemented it has a legendary reputation for effectiveness, even for the most difficult cases. It’s the program that accounted for most of my weight gain.
But it may also be the most misunderstood and misapplied workout routine. Many people try it without understanding how to implement it properly, and as a consequence they don’t make good progress.

Will the international banking dynasties crash the world economy on 2014?

Are we heading for a major stock market decline?  Warnings about a crash of the financial markets are quite common these days, and usually they don't materialize.  But this time may be different.  A number of top analysts are pointing out the fact that the biggest cluster of "Hindenburg Omens" has appeared since the last stock market crash.  And those that have studied this insist that the more "Hindenburg Omens" there are in a cluster, the stronger the signal is.  Meanwhile, another very disturbing sign is the fact that the yield on 10 year U.S. Treasuries is starting to soar again.  On Tuesday it shot up from 2.62% to 2.727%.  As I have written about previously, the

Read More Click Here

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Dated: 22-OCT-2013
UK time 10:00 am

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Date: 22-OCT-2013
Time UK 10:45am


Monday, 21 October 2013

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Dated: 22-OCT-2013
UK time: 7:10 am

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Dated: 22-Oct-2013
UK time 6:20 am

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22-OCT-2013
UK time 9:20 am

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Latest forex sigal
Dated: 22-Oct-2013
Uk Time 4:30 a.m
Latest forex sigal
AUD/USD The Australian dollar traded slightly lower against its U.S. rival during Tuesday’s Asian session as traders brace for the September non-farm payroll report out of the U.S., which was delayed due to the recent government shutdown there.

In Asian trading Tuesday, AUD/USD inched down 0.05% to 0.9652. The pair was likely to find support at 0.9605, the low of October 18 and resistance at 0.9760, the high of June 4.
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EUR/USD The dollar posted cautious gains against most major currencies on Monday as investors remained camped out in safe-haven greenback positions ahead of the release of the long-awaited September jobs report on Tuesday.

In U.S. trading on Monday, EUR/USD was down 0.06% at 1.3677.
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USD/JPY The dollar firmed against the yen on Monday as investors remained camped out in the safety of the liquid greenback ahead of the release of the U.S. September unemployment report due out Tuesday.

In U.S. trading on Friday, USD/JPY was trading at 98.15, up 0.37%, up from a session low of 97.79 and off a high of 98.25.

The pair was likely to find support at 96.56, Friday's low, and resistance at 99.00, Thursday's high.

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What facts Is there for Olaudah Equiano?

Olaudah Equiano was born in approximately 1745 in what is now Nigeria. He wrote an autobiography about his life, which recounts being kidnapped from Africa as a child and sold into slavery. He bought his freedom and became part of the abolition movement. Equiano’s account is considered an originator of the slave narrative. He died on March 3, 1797, in London.

Birthplace: present day Nigeria
An Igbo, Equiano was captured and sold into slavery as a child. He was taken to the West Indies where his slave name became Gustavus, after a 16th century Swedish king. Taught to read and write, he was able to purchase his own freedom. Equiano made his way to London, where he worked briefly in a government office helping resettle blacks in Africa, probably making him the first black British civil servant. In 1789, he published his autobiography, The Interesting Narrative of the Life of Olaudah Equiano, or Gustavus Vassa the African, which had a strong abolitionist message. Though some critics called it propaganda, the book was a financial success. In 1792, Equiano married an Englishwoman, Susanna Cullen. They had two daughters.
Died: c. 1800

How to reduce PMS symptoms?

10 Ways to Reduce PMS

1. While not every woman gets premenstrual syndrome—the cramping, bloating, and general crabbiness that can strike around period time—about 85% of women report having at least one symptom each month.

And even though there’s no real "cure" for PMS, many treatments and lifestyle changes are available to help you cut down on the discomfort. Read on to find out how.
2.  Improve your diet
A salt-heavy diet can cause bloating, caffeine can aggravate irritability or anxiety, alcohol may worsen depression, and too much sugar can destabilize your blood sugar and mood.

Try to eat more fruits, vegetables, and whole grains the week before your period.

And it’s not just what you eat, but how you eat. Aim to eat at regular intervals to avoid dips and spikes in blood sugar, says Joanne Piscitelli, MD, associate clinical professor of obstetrics and gynecology at Duke University in Durham, N.C.

"It is worth changing your diet habits before moving on to medical therapies, because you are less likely to have side effects," she says.
3. Exercise more
Exercise can fight both physical and emotional PMS symptoms, says Dr. Piscitelli.

"Even though women say they don’t have energy, this is probably when it is most important to exercise," she says.

Pick an exercise routine that gets your heart rate up and that you enjoy. For PMS, The National Women’s Health Information Center recommends two and a half hours of moderately intense activity, one hour and 15 minutes of vigorous aerobic activity, or a combination of the two each week, plus two muscle-strengthening sessions.
4. Try vitamins
Vitamins may be beneficial for PMS, particularly B6 and E, says Petra Casey, MD, associate professor of obstetrics and gynecology at the Mayo Clinic in Rochester, Minn.

There’s not much hard evidence to prove that these supplements work. Still, they are worth trying. Here are some suggested daily doses from the Mayo Clinic:
Calcium: 1,200 milligrams
Magnesium: 400 mg.
Vitamin B6: 50 to 100 mg.
Vitamin E: 400 international units (IU)
5. Check out herbal remedies
Herbal remedies are understudied (and unregulated when compared to prescription drugs), but there are some that may be effective in relieving PMS symptoms like cramping and mood swings.

You might consider using black cohosh, chasteberry, evening primrose oil, ginger, raspberry leaf, dandelion, or natural progesterone creams.

Your ob/gyn may be up-to-date on the best research regarding supplements; see if he or she has advice on which ones you can take and when.
6.Focus on your stress
First of all, it is important that you get adequate rest and plenty of sleep. Try to get as much sleep as you think you need so that sleep deprivation doesn’t ratchet up symptoms.

Then make a conscious effort to reduce your stress level. You can try deep breathing, massage, meditation, or yoga, which can soothe the mind and body.

But skip the meditation if you know your best stress buster is a girls’ night out or writing in your journal. Find what works for you and stick with it.
7. Take pain relievers
For women who have PMS-related pain such as cramping, breast tenderness, backaches, or headaches, nonsteroidal anti-inflammatory pain relievers (NSAIDs) can provide some relief.

These include ibuprofen (Advil and similar drugs) and naproxen (Aleve).

Or you can try over-the-counter remedies specifically aimed at PMS like Pamprin and Midol. These often combine some sort of pain reliever with caffeine.
8.Consider birth control
If you’re not already using a form of birth control that you’re happy with, you might consider trying low-dose oral contraceptives, which may reduce PMS symptoms.

The medications work to even out hormones over the course of a woman’s cycle. Dr. Piscitelli says.

Some women use them continuously instead of in the typical cycle to avoid getting their period, which can also reduce PMS symptoms, though it can lead to breakthrough bleeding.
9. Ask your doctor about antidepressants
Antidepressants aren’t the first choice for PMS-related mood problems. Still, they are an option if symptoms are severe and affecting your daily life (and nothing else is helping).

Selective serotonin reuptake inhibitors (SSRIs) like Zoloft and Prozac are often prescribed, says Dr. Piscitelli. They can be taken just for a week or two before your period or all of the time.

PMS can also aggravate underlying depression. Some women may think depression is cyclic and mistakenly attribute it to PMS, but they don’t realize it doesn’t really follow the patterns of their periods until they track it, says Dr. Piscitelli. Treating the underlying depression can help PMS symptoms, she adds.
10. Look into diuretics
Many women experience bloating in their hands, feet, face, or stomach with PMS. One way to combat this—if exercise and cutting back on salt don’t work—is a diuretic.

These prescription drugs help the body get rid of excess water by boosting urine output.

One commonly prescribed diuretic is spironolactone (Aldactone). But diuretics aren’t for everyone. They can exacerbate urinary incontinence, constipation, lower blood pressure, raise potassium levels, and interact with other medications.










What is it like to donate blood?

HEALTH BENEFITS OF DONATING BLOOD

IMPROVES HEART HEALTH

Donating blood improves your overall cardiovascular health. Increased level of iron in the blood raises the chance of heart disease. Regularly donating blood helps males in particular to reduce the amount of iron in the blood. This can reduce the chance of heart attack by 88%. Additionally, regular blood donation can lower the risk of severe cardiovascular events such as stroke by 33%.

ENHANCES THE PRODUCTION OF NEW BLOOD CELLS

When blood is withdrawn, the donor's body immediately begins to replenish the lost blood. New cells are produced by marrow within 48 hours of donation, and all of the red blood cells the donor loses during donation are completely replaced within one to two months. Therefore, donating blood helps to stimulate the production of new blood cells. This process of  replenishment can help your body stay healthy and work more efficiently.

BURNS CALORIES

Donating blood on a regular basis can also improve fitness. Donating one pint of blood (450 ml) burns 650 calories in donor's body.

ENHANCES FEELING OF WELL BEING IN ELDERLY PEOPLE

Many elderly people who are in good health have reported feeling invigorated and reenergized by giving blood on a regular basis.

REDUCES CANCER RISK

Give blood to help lower your risk of cancer. According to the Miller-Keystone Blood Center, consistent blood donation is associated with lowered risks of cancers, including liver, lung, colon, stomach and throat cancers. Risk levels drop in correlation with how often participants donate blood.

FREE HEALTH SCREENING DONE

In addition to all of these benefits, a donor receives a free prior health screening plus mini blood test. There will be an HB level test, as well as a blood pressure and body check.  Blood is also tested for some major diseases and the donor is immediately informed in strict confidentiality if any of these tests show positive results.

SAVES LIVES

By donating blood, many lives are saved and hope is given to many whose situation may otherwise be hopeless. Blood donors give such patients a second lease of life.

BRINGS JOY TO MANY

When you donate blood, you impact not only the patient whose life may depend on your donation, but also all those who depend on that patient. The entire community will benefit from  he spirit of generosity.

 

Benefits of Blood Donation - Be The Life Saver



There's no substitute for blood donation and giving blood regularly saves lives. One single donation can be split into three separate parts, helping save or improve the lives of patients. Just three teaspoons of blood can save the life of a premature baby. If you donate blood, you can help in saving lives of many patients.




Benefits of Blood Donation - Be The Life Saver



There's no substitute for blood donation and giving blood regularly saves lives. One single donation can be split into three separate parts, helping save or improve the lives of patients. Just three teaspoons of blood can save the life of a premature baby. If you donate blood, you can help in saving lives of many patients.
Benefits of Blood Donation  Be The Life Saver
Blood donation



Blood donation is not hazardous and it proves to be a healthy habit that helps blood renewal.The volume of blood donation is 370:400 ml, almost 7.5% of the adult blood volume.It is compensated in a short period of time. Blood donation benefits not just the person receiving the blood, but also the donor. Surprisingly enough, people who give blood also receive many health benefits.

How to fall asleep at night?

How to sleep better tip 1: Keep a regular sleep schedule

Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.
  • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
  • Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends.
  • Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days.
  • Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
  • Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Discovering your optimal sleep schedule

Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you’re sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you’ll eventually land on the natural sleep schedule that works best for you.

How to sleep better tip 2: Naturally regulate your sleep-wake cycle

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.
Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

Increase light exposure during the day

  • Remove your sunglasses in the morning and let light onto your face.
  • Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
  • Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
  • If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when there’s limited daylight.

Boost melatonin production at night

  • Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
  • Don’t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a bedside lamp.
  • Change your bright light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
  • When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.
  • Use a flashlight to go to the bathroom at night. If you wake up during the night to use the bathroom—as long as it’s safe to do so—keep the light to a minimum so it will be easier to go back to sleep.

How to sleep better tip 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Make your bedroom more sleep friendly

Make Sure Your Bed Is Comfortable
How to fall asleep at night?
  • Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
  • Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
  • Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.

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