Effin' LOVE this sticker

<<<---awesome, awesome sticker......
^_^

<<<--- NEW ADDITION to the JETTA

UH-HUH^^

::Ahhhhh::

In Yours Arms I'm Safe, Secure
Every Care Around Me Melts Away
When You Hold Me I Forget Every Word
That I Wanted To Say
I'm Freely Lost In Your Love
There's No One Else For Me
I Surrender Completely 

uh-huh^^

I have my days...

you ever just have one of those nights...

a night where nothing 'should' be wrong....

a night where you just sat and reviewed all the shit you went thru, knowing you shouldn't (nothing good can come from this...)

you just can't control it?

you know things are great,

wonderful, 

actually....more like

absolutely amazing

because

he is amazing, he is a blessing, he is more than you could ever ask for

but still...

you wonder, 'is this too good to be true?'

what if he gets 'bored'?

what if he changes his mind...

what if he finds better

what if he is just not happy

just...what if...?

a night like this is caused when you have too much 'me time' to think

a night like this a nightmare

because you know it's all just in your head

he tells you everyday how happy he is

he tells you how much he cares and loves you

and he won't leave you

FEAR

is the problem

FEAR

is the issue

FEAR

is something that you should NEVER let get the best of you

FEAR

is something you at times, have no control over

FEAR

is being shit scared that the one good thing you have in your life might walk out the door...

FEAR

is not knowing how to deal with it

***

i have no reason to FEAR________but my downfall is 'I'm HUMAN!'

KEEP SMILING!!! (that's the best advice i can give)

that's FLA for yuh

*highlight.

TINA: you're amazing my love

RAVI: i'm only amazing because I have you

the night was a tad on the crazy side....but I got rdy...I had the hot rollers in...did the makeup....put on my dress....he came in the bathroom to check up on me....
'uhhh baby...that's a bit too dressy!'
(too dressy...that's un-heard of )
before he left the bathroom...he hugged he tight...kissed me plenty, and told me how beautiful i was, and looked....he said, 'baby, you look beautiful-your makeup looks amazing, your hair looks amazing (it wasn't even set yet, and it was all in my face lol) and i love you!' (::blushes..... ::)...
so yessss...of course I changed....asked him to get my birthday shoes out of the backseat....he had the most confused look ever when I said birthday shoes...but got them 'happily?' lol


uh-yesss baby_____my birthday shoes ^^
(i got complimented on them a few times that night... ^_^ ((ohhh yeh-in my kool-aid voice))...and a lil old lady at walmart made me blush when she called me pretty)

we went out to dinner to a rly nice place...I was very happy ...





(where's the rest of it...? haha...they didn't know that I knew what I ordered...FYI:: that was a salad...tomato and mozzarella hold the onions please ^_^ ~~~yummm^^ )





I'm not a heavy eater (anymoarrrr).....all his friend kept asking me was...you go out to dinner...why would you get mac and cheese...my response...'uhhh...it's gourmet! -duhhhhh' muahahahaha

gourmet mac and cheese with 2 slices of garlic bread (yummm), and my half strawberry lemonade and half water (in my 'NY' accent) ^^

I'm not a high maintanced chick....I hate being wasteful...and I hate when ppl are...my favorite classic food is mac and cheese...it's un-expensive...it hits the spot...and it's what I've been craving for weeks...it was actually the first thing I saw...I didn't even need to go through the rest of the menu....plussss it was my birthday and he said I can get what I wanted...so I did ^^

It was an amazing night...mainly because it was with him ::blushes:: I couldn't ask for a better way to spend it....::thinks___if only the bestie was here (god, I love that woman)::
the night ended perfectly in his arms <3

***Benefits of kissing......

________5 Benefits....ENJOY ~_^

What's truly in a kiss? I mean, beyond the good (passionate, gentle, etc.) and the bad (face-consuming, sloppy). What's the physiological effect of locking lips? Turns out, there's an entire branch of science (called philematology) that's devoted to kissing. And it's super fascinating.

 

According to the lab-coat-clad kissing brainiacs, smooching has some major health benefits.

 

It boosts immunity

 

Anytime you lock lips, you're not just swapping spit, you're also swapping germs. A majority of the bacteria in your saliva is common to everyone, but around 20 percent are unique to the individual. So, the process of kissing triggers your body to produce antibodies to fight the foreign bacteria. It's like a vaccination, minus the hour in the waiting room and sore arm. (Of course, this positive side effect is only relevant if you're smooching a healthy person—you wouldn't want a "vaccination" from, say, the dude at the bar with a mysterious blister and runny nose). 

 

It busts stress

A recent Lafayette College study found that when you're kissing someone, your body releases oxytocin, a calming chemical; endorphins, which are the feel-good chemicals; and dopamine, which promotes bonding. Aim for a 20-second smooch to get mood-boosting benefits.

 

Looking for more ways to de-stress? Some studies show that regular meditation reduces the recurrence of depression as effectively as medication. Start with baby steps by focusing on your breath. If your mind wanders, let your thoughts go and refocus on inhaling and exhaling. Aim to do this for a couple of minutes a few times a day—or anytime you feel like your head is ready to explode. 

 

It may ease allergies

A study in Japan found that 30 minutes of kissing (time to revert back to middle school make-out days!) can slow histamine production, providing some relief from sneezing and running nose symptoms associated with hay fever.

 

If allergies make you miserable, there's also a tasty snack that can ease a stuffy nose and watery eyes with no pills, drops or inhalers involved: yogurt! One study found that the bacteria in yogurt help desensitize the immune system to pollen. Patients who ate yogurt daily had 90 percent fewer allergy symptoms. Remember, though, that frozen doesn't count; fro-yo is often missing those powerful cultures.

 

It's good for your teeth

Even during non-sloppy exchanges, kissing produces bonus saliva. This helps neutralize acids which can cause decay, and washes away food particles and cavity-inducing plaque that's beginning to form. Some experts even think that the mineral salts in saliva may help bolster enamel, giving you stronger chompers.

 

Looking for something a little more professional? "The lightest cosmetically created hues for teeth are up to 15 shades whiter than they were five years ago," says Jeff Golub-Evans, D.D.S., a cosmetic dentist in New York City. If your smile is less than dazzling, switch to a toothpaste that contains hydrogen peroxide and baking soda to buff away surface stains from dark food or drinks.

 

It counts as a (light) workout

It's estimated that kissing can burn up to 6 calories a minute and that you enlist approximately 30 facial muscles. May not exactly erase cellulite or give you flat abs, but you can feel slightly less guilty about having another glass of wine or ordering post-date dessert.

yup yup^^

THANK~FUL....

for a good man in my life...someone who treats me right, and isn't afraid to show me he cares....someone who takes care of me when i'm sick, brings me medicine, and rubs my tummy when it aches...someone who doesn't judge me...someone who loves me, for me, and doesn't ask me to change...someone who holds me throughout the night, and doesn't let go, not even for a minute, someone who hates when i leave, but loves when i come back, someone who listens to me, and actually hears my side of a story before jumping down my throat...someone who tells me how amazing i am, first thing inda morning...someone who states he "adores" me, and knows he means the world to me....

__________someone like him makes it all worth it, worth all the shit i've been through for the past 10 years...someone like him makes it a~okay to smile daily, actually 24/7....someone like him....is worth the fall <3...because someone like him makes me realize that there's no need to search no more....how can you continue to look when you found everything plus more...? it's impossible <3

Me &Monkey Snap-shots

I was going through some old pics...when i say old, i mean...a few months ago...and well, i guess i just miss our random days/nonsense....

______i'm bout to make a day just to chill, and have another 'cousin-day'

<<<------vacay coming to an end....
and i was sick fuh most of the time

               










--->>>i love dippin dots <3 banana split...yummmm

How to STOP SNORING ~_^

***don't laugh_____yuh know yuh wanna know how ~_^***   (ENJOY)

cures, remedies, and tips 

Just about everyone snores occasionally. Even a baby or a beloved pet may snore! But snoring can affect the quantity and quality of your sleep. Poor sleep can lead to daytime fatigue, irritability, and increased health problems. And, if your snoring is so loud that your bed partner can't sleep, you may end up banished from the bedroom.
Sleeping in separate bedrooms doesn’t have to be the remedy for your snoring. In fact, there are many effective treatments for snoring. Discovering the cause of your snoring and finding the right cure will vastly improve your health, your relationships, and, of course, your sleep.

The causes of snoring: Identify the cause to find the cure

Have you ever sneezed one day from allergies then sneezed another day from a bad cold? Snoring is like that. In other words, not all snoring is the same. Everyone snores for different reasons. When we get to the bottom of why we snore, then we can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making it better.

Where does the snore sound come from?

Snoring is caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring

Although it may be upsetting to think that there could be problems at the root of you or your bed buddy’s snoring, it’s important to get to the bottom of it. When you do, you’ll protect your health, and the intimacy of your relationship.

• Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
• The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes (which contribute to snoring) can be hereditary.
• Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
• Alcohol, smoking, and medications. Alcohol intake, smoking (or second-hand smoke), and certain medications, increase muscle relaxation leading to more snoring.
• Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. 

Snoring and sleep apnea

Snoring could indicate sleep apnea, a potentially life-threatening condition that requires medical attention. Sleep apnea is a breathing obstruction, causing the sleeper to awaken to begin breathing again. A person with sleep apnea wakes up many times a night to regain breathing, but usually doesn’t remember it. Serious risks of sleep apnea include sleep deprivation, oxygen deprivation, and depression.

Don’t let snoring damage your relationship

Is snoring causing a riff in your relationship? No matter how much you love each other, lack of sleep can strain a relationship and put your health at risk. Though some snoring is harmless, other times it can indicate poor quality sleep as well as critical health problems such as sleep apnea.
Sharing a bed is one of the greatest pleasures of a romantic relationship because it fosters intimacy and closeness. Bedding down for the night should be a pleasant part of the evening that you and your partner look forward to. However, snoring can create a huge relationship roadblock because it prevents this joint end-of-day ritual. When snoring is a problem, relationship tension grows in the following ways.

• Sleeping alone. If your partner snores, you might decide to sleep alone. That only makes for a lack of physical intimacy and a strained relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you can’t control.
• Snoring spats. It’s common to be irritable when lack of sleep is an issue. But try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.
• Partner resentment. Partner resentment can grow when a non-snorer feels they do everything possible to sleep through the night (ear-plugs, noise-machines) but their partner does nothing to combat their own snoring. Working as a team to self-remedy will prevent future fights.

If you value your relationship, make it your priority to solve snoring so you can sleep together. Think of it like this: the way you and your bed buddy handle a snoring problem is a sign of the strength of your relationship. Working together to stop snoring can be an opportunity to improve the quality of your bond and become more connected. 

For more information about the health effects of poor sleep, see Sleeping Well: What You Need to Know.

Communicating with a partner who snores

So you love everything about your partner…except their snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep is lost due to secondhand snoring, it’s important to handle the problem sensitively. Remember that your partner likely feels vulnerable, isolated, and even a little embarrassed. And although it can be healthy for the relationship to communicate those vulnerabilities, it can be hurtful if done in an uncaring way. The following tips can help you approach your partner about his or her snoring.

• Time your talk carefully. Avoid middle of the night or early morning discussions when you’re feeling exhausted.
• Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
• Avoid lashing out. Sure sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
• Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harboring. 
• Use humor and playfulness to bring up the subject without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.

Dealing with complaints about your snoring

It’s common to be caught off guard—not to mention a little hurt—about your snoring. After all, you probably don’t even realize it’s happening. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem. If you dismiss your partner’s concerns and refuse to try to solve the problem, you’re sending a clear message to your partner that you don’t care about their needs. This could mean your relationship is in trouble, and that’s a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to beat snoring.

• Snoring is a physical issue. Typically, snorers feel a little embarrassed about their problem. Try to keep in mind that snoring is a physical issue. Like a pulled muscle or a common cold, improving the condition is in your hands.
• Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
• Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make you feel miserable all day.
• Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to make the snoring better.
• Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring. 

Self-help tips and snoring remedies

The good news is that there are is a lot you can do to stop snoring. Just be prepared to summon some patience, do a little detective work, and troubleshoot to try different remedies. Likely your snoring won’t go away over night, but keep at it. With a little teamwork, you and your partner can combat noisy nights together.
Begin getting to the bottom of a snoring problem by enlisting your non-snoring sleep partner to keep a sleep diary to help you sleuth the possible causes of your snoring. Monitoring the snoring will help diagnose why you snore and how to stop it.

How you snore reveals why you snore

It’s crucial to note to the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

• Closed-mouth snoring may indicate a problem with the tongue.
• Open-mouth snoring may be related to the tissues in your throat.
• Snoring when sleeping on back is probably mild – improved sleep habits and lifestyle changes may be effective cures.
• Snoring in all sleep positions can mean snoring is more severe and may require a more comprehensive treatment.

Troubleshoot to stop snoring

So you’ve tried different sleeping positions and you still suffer from noisy nights? Try the following self-help tips.

• Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring. See Healthy Weight Loss Your Way for some tips on getting started. Exercise in general can help because toning arms, legs, and abs inadvertently leads to toning muscles you don’t see in the throat, which leads to less snoring.
• Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
• Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
• Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.
• Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
• Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. (Tip: go pillow-free or try a specially designed pillow to make sure your neck muscles are not crimped).

Tip: The tennis ball trick

Do you sleep on your back? Try the “tennis ball trick”: sleep with a tennis ball (or similar sized ball) attached to the back of your pajama top. (You can sew or safety-pin a sock to the back of the pajama top, then put a tennis ball in it.) The tennis ball is uncomfortable if you lie on your back, and you will respond by turning on your side. Soon you will develop side-sleeping as a habit and not need the tennis ball.

Reduce snoring by avoiding the following substances

Research shows that consumption of certain foods and medicines right before bedtime can make snoring worse. Placing a household ban on the following snore-hazards right before bedtime can make for quieter nights.

• Large meals
• Dairy products
• Soymilk
• Alcohol

• Sleeping pills and other relaxants
• Antihistamines
• Caffeine

Throat exercises to stop snoring

Done 30 minutes a day, throat exercises can be a cost-effective snore-reducer for people with mild to moderate sleep apnea. Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do every few days.

• Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
• Close your mouth and purse your lips. Hold for 30 seconds.
• With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side
• With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

Alternative remedies for snoring

• Singing – Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
• Playing the didgeridoo – Thinking of taking up a new instrument? Studies show that learning to play a didgeridoo can strengthen the soft palate and throat, reducing snoring.

Medical cures and treatments for snoring

If the self-helps aren’t silencing your noisy bedroom, don’t abandon hope. Medical treatments could make all the difference. Luckily, advances are being made all the time and devices are becoming more effective and more comfortable. So even if your doctor recommended something in the past that was uncomfortable or didn’t work, that doesn’t mean the same will be true now.

Medical remedies for snoring

When your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.

• Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
• Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
• Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
• New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.

When to see a doctor

Some snoring indicates a serious warning sign. Call your doctor if your sleep partner shows any of the following red flags.

• Snores loudly and heavily and is tired during the day
• Stops breathing, gasps, or chokes during sleep
• Falls asleep at inappropriate times, such as during a conversation or a meal

Tips for getting better sleep

for those who don't rly know me too well, i have such difficulty sleeping at night~so i stay looking for ways to catch some zzz's

(hence all the better sleep articles...)

Enjoy 

How much sleep do I need? 

Do you have a realistic idea of how much sleep you need? A general guideline for adults is 7-8 hours of sleep a night. Older adults need a similar amount, but the sleep may be lighter and may include a brief nap during the day. If you are consistently waking up groggy and exhausted, that’s a signal that you may need to up your sleep intake. If you’ve been sleep deprived, it may take a few days of heavier sleeping before you can get a sense of your average sleep needs.

What happens when you don’t get enough sleep

With a packed schedule, trying to squeeze as many hours of possible into the day is sorely tempting. However, when you continuously don’t get the amount of sleep you need, you begin to pay for it in many ways:

• Impaired mood, memory, and concentration. When you don’t get enough sleep, you’re less productive, not more. Lack of sleep affects your ability to concentrate and remember things. What’s more, it makes you irritable and cranky. As a result, you’re social and decision-making skills suffer>
• Dampened immune system. Without adequate sleep, the immune system becomes weak, making you more vulnerable to colds, flu, and other infections and diseases. And if you get sick, it takes you longer to recover.
• Increased risk of accidents. Did you know that driving while seriously sleep deprived is similar to driving while drunk? The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.

Getting better sleep tip 1: Create a better sleep environment

If you think you’re getting enough sleep, but you have trouble waking up in the morning, struggle with daytime sleepiness, or feel tired and cranky despite clocking plenty of hours in bed, you may not be getting enough of the deep restorative sleep your body needs. In order to deepen your sleep and minimize disruptions during the night, you may need to make some changes to your sleep environment.

Your bed

• Is your bed large enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.
• Your mattress, pillows, and bedding. Waking up with a cramp in your back or a sore neck? Experiment with different levels of mattress firmness, foam toppers or egg crate toppers, and pillows that provide more support. 

Your room

• Keep the noise level down. Too much noise—loud outside conversations, televisions blaring, music, traffic—can make it difficult to sleep well. If outside noise can’t be blocked, try masking it with a fan, white noise, or recordings of soothing sounds. Earplugs may also help.
• Keep your room dark during sleep hours. When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.
• Room temperature and ventilation. If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room with adequate ventilation. Check your windows and doors to make sure that drafts are not interfering with sleep.
• Reserve your bed for sleeping. If you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex.

Getting better sleep tip 2: Develop a relaxing bedtime routine

Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.

To prepare for sleep, try

• Reading a light, entertaining book or magazine
• Listening to soft music
• Making simple preparations for the next day

• A light bedtime snack, a cup of hot tea, or a glass of warm milk
• Hobbies such as knitting or jigsaw puzzles
• Listening to books on tape

Television

Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it:

• Late night news or prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials which are jarring and louder than the actual program.
• Light and noise. The continuous flickering light coming from the TV (or a computer screen) can interfere with the body’s clock, which is sensitive to any light. Television is also noisy, which can disturb sleep if the set is accidentally left on.

You may be so used to falling asleep with the TV that you have trouble without it. Although the first few days might be difficult, the payoff is better sleep in the long run. If you miss the noise, try turning on soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.

Getting better sleep tip 3: Get stress and anxiety under control

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day:

• If you can’t stop yourself from worrying, especially about things outside your control, take steps to learn how to manage your thoughts. For example, you can reframe why worrying is harmful rather than helpful and practice replacing worrying with more productive thoughts. Read: How to Stop Worrying: Self-Help for Anxiety Relief
• If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night. Read: Stress Management: How to Reduce, Prevent, and Cope with Stress
• If you wake up frustrated and angry with loved ones or colleagues—rehashing arguments over and over—you may need help managing your anger. Even if you later scoff at yourself for these thoughts, don’t be too quick to dismiss them. It may mean you have feelings of anger under the surface that needs to be addressed. Read: Anger Management: Tips and Techniques for Getting Anger Under Control

Relaxation techniques for better sleep

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

• Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

To learn more, see Relaxation Techniques for Stress Relief: Relaxation Exercises and Tips

Getting better sleep tip 4: Learn how to get back to sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

Getting back to sleep

• Stay relaxed: The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time-honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.
• Do a quiet, non-stimulating activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
• Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.

For more on dealing with sleeplessness, read Insomnia Causes, Cures, and Treatments: What to Do When You Can't Sleep

Sleep medications can get in the way of better sleep

If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids and prescription sleeping pills. However, they aren’t meant for long-term use. Sleep medications can cause side effects and even rebound insomnia, where your sleep ends up worse than before. If you must take a sleep aid, work carefully with your healthcare professional. And remember that good sleeping habits have more of an impact than medication.
Read Sleeping Pills, Sleep Aids and Medications: What You Need to Know

Getting better sleep tip 5: Optimize your sleep schedule

Make sure you are not going to bed too early

What do you do after a long, hard day, when you’re barely able to stay awake during dinner? Do you crawl into bed as soon as you can or fall asleep on the couch, only to wake up later in the night and have trouble getting back to sleep? Your body goes through cycles of alertness and drowsiness later in the day as your bedtime nears. So even if you are sleepy early in the evening, do something mildly stimulating to prevent yourself from falling asleep at that time, like doing dishes or getting clothes ready for the next day. If you push though that window, you’ll catch your second wind soon and be able to stay awake until your normal bedtime—and sleep through the night.

Set a regular bedtime

Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. Make your bedtime when you are 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 or sleep in. 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.

Limit napping

Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people, especially older adults, can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.

Getting better sleep tip 6: Improve your diet

Taking care of your body can have a big impact on the quality of your sleep. You’ll sleep more deeply if you watch what you eat before bed and exercise regularly.

Eating right for sleep

A rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise to avoid eating a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.

Light snacks for bedtime

A light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calms the brain and allows you to sleep better. For even better sleep, try adding extra calcium to your dinner or nighttime snack. Experiment with your food habits to determine your optimum evening meals and snacks. Sample bedtime snacks to help you sleep:

• Glass of warm milk and half a turkey or peanut butter sandwich
• Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt
• A banana and a cup of hot chamomile tea

Substances and eating habits that can interfere with sleep

• Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn.
• Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.
• Alcohol. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
• Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
• Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

Getting better sleep tip 7: Get regular exercise

Aside from many other wonderful mental and physical health benefits, regular exercise can also make it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of activity helps. And you don’t need to do all thirty minutes in one session. You can break it up into five minutes here, ten minutes there, and still get the benefits. A brisk walk, a bicycle ride or a run is time well spent.
However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.

 

Scientists Unravel Secrets of Sound Sleep

Bursts of brain activity called 'spindles' may keep loud noise from disturbing sleep, study suggests

By Melissa Lee Phillips HealthDay Reporter

MONDAY, Aug. 9 (HealthDay News) -- Ever wonder how some people can sleep through thunderstorms and traffic noise, while others wake up at the slightest sound? Differences in people's brain rhythms during sleep may hold the answer, scientists say.

While treatments based on the findings remain a long ways off, "by knowing this information, we will better understand what can be done to enhance natural sleep," said study senior author Dr. Jeffrey Ellenbogen, chief of the division of sleep medicine at Massachusetts General Hospital and assistant professor of neurology at Harvard Medical School.

Reporting in the Aug. 10 issue of Current Biology, Ellenbogen and his colleagues studied how sensitivity to noise during sleep is associated with a type of brain activity called sleep "spindles" -- bursts of fast brain rhythms that punctuate the otherwise slow-wave patterns characteristic of sleep.

These spindle rhythms are generated by a structure in the brain called the thalamus, which is responsible for relaying sensory information from the outside world to other parts of the brain. It's thought that the thalamus might generate these sleep spindles as a way to prevent sensory input (such as loud noise) from reaching the sleeping brain.

To see if spindles might shield the brain from sound in the environment, the researchers first measured spindle production in the brains of 12 healthy adult volunteers during a quiet night of sleep. On the next two nights, they evaluated the volunteers' sleep behavior in the presence of noises like road and air traffic or a ringing telephone.

The researchers found that people with higher rates of spindle rhythms were consistently less likely to awake in response to these noises.

"Spindles have previously been associated with suppression of incoming stimuli during sleep, so the results are logical," said one expert, Torbjorn Akerstedt, director of the Stress Research Institute at Stockholm University in Sweden.

It's not completely clear if sleep spindles are directly interfering with sound transmission to the brain, although that's the current hypothesis, Ellenbogen said. "If a spindle occurs at the same time as a sound, then the sound is likely blocked from perception, keeping the person asleep. More spindles makes it more likely that noises will collide with this sleep-protecting rhythm," he said. Alternatively, it's possible that the spindle is simply a sign of an as-yet-unknown brain process that controls noise sensitivity.

Each person's spindle rate was similar across all three nights, suggesting that it's a stable trait for an individual across time, although "little is known about what makes one person produce more spindles than another," Ellenbogen said.

Understanding sleep spindle production may someday help researchers devise behavioral or pharmaceutical methods of increasing resilience to noise during sleep, although such applications remain far off, he noted.

"Certain drugs make sleep spindles more prominent, particularly those that are considered sleep drugs," Ellenbogen said. "It is not known, however, whether these synthetically made spindles behave similarly to those naturally occurring. We are currently investigating that important question."

Studies of sleep spindles may also have implications for other aspects of sleep besides noise sensitivity, Akerstedt said. "Spindles may be a good new physiological indicator of sleep quality," he said. "This may be important, since we lack consensus on what constitutes physiologically good sleep."

doodle?

nope, it's just the moon...we were in motion

He loves his life....kisses//hugs//&lots of loves

No question bout' it_________

BLACK &GOLD

JUNGLE~beard....

^^if this boy doesn't brush his face like 48 times a day^^

*yee.

Deliciousness gone so bad fuh Tina -.-

italian^^ with a delicious pickle on the side^^MmmmHmmm

what a busy, long day i had...went out with the kidd sista inda AM, picked up my love...headed off to kissimmee to drop her and *romeo* off by my cuzzo...
then...
RAIN....jeez...FL rain is such a nightmare from time to time...ugh

me and my mister decided on FIREHOUSE SUBS fuh breakfast/lunch...OMG, it was so delicious...i think i was MOAR excited when i saw that pickle in my plate ~_^ ....but after attacking the second half....i got rly nauseous :O ...i ended up spitting out my food in a napkin (very casually too~he didn't even see)______however, he did see the look on my face, we left instantly...got back to his place while i napped fuh about 40 minutes....i was waiting fuh him...he said he watched me sleep fuh a bit, and didn't wanna wake me <3, because i looked so peaceful...i made him promise to always come hug and hold me...sleep is so much better in his arms.....his consideration fuh me...is only one of the many reasons why i love him...
...and the list goes on...

yup yup^^

they know when they do something wrong....

He asked me....

how did I get so lucky....?

I ask myself that same question everyday...

LOOK AMAZING ~_^

What can I say...I love my beauty articles ~_^

FUH MY LADIIS
<3

Get a Sexy Body
1. To de-bloat, try this quick detox diet. You’re going to have five meals a day for two days. For the first four meals, whip up a shake made of a) a scoop of protein powder equaling 20 grams of protein, b) a handful of fresh or frozen berries, c) a teaspoon of flaxseed oil, d) ice and water. For the fifth meal, grill or bake four ounces of lean protein (fish, chicken, or turkey breast), one and a half cups of steamed vegetables, and five nuts or olives.

2. If you’d rather not stick to a strict diet, simply eliminate simple carbs (white bread, rice, pasta) and sugar. Also, resist sprinkling salt on your meals — sodium causes you to retain water.

3. Drink at least four cups of water plus four cups of green tea (it’s a great fat burner) each day. And nix alcohol, which is high in calories, slows down your metabolism, and makes a mockery of your willpower.

4. Don’t eat later than 8 p.m. Chowing down at night will leave you puffy and sluggish the next day. Plus, it interrupts the production of the growth hormones that your body produces at night, which decrease body fat and build muscle mass.

5. On that note, get between seven and eight hours of sleep a night to give your body enough time to make those growth hormones. Even just a couple nights of good sleep will make a big difference.

6. Two days before the event, start increasing your workout to 90 minutes. Do 30 minutes of cardio, followed by 30 minutes of weights, and then finish up with another half hour of cardio. This will give you instant definition. Can’t swing 90 minutes? Aim for one hour.


Make Your Skin Glow
1. Exfoliate your entire body in the shower the night before the party for smooth, gleaming skin.

2. To get a summery glow in the dead of winter, swipe a self-tanning towelette over your skin. (Try the Tan Towel: tantowel.com.) It’s easy to use, and the color is gradual — if you want a deeper color, just use a second towelette.

3. The fastest way to fix puffy eyes or dark circles: Brew two green tea bags, and let them cool. Then lie down and place them over your eyes for 10 minutes. The caffeine will tighten the tissue and reduce swelling.

4. If you have a zit, shrink it on the spot by wrapping an ice cube in a thin dish towel and resting it on the pimple for three minutes. This will alleviate inflammation and redness. Then cover the zit with a dab of lavender oil, which will dehydrate the blemish and kill bacteria.

5. Sleep is as crucial for your complexion as it is for your figure, so don’t skimp on it. Your body replenishes skin cells and produces collagen and elastin (which keep your skin strong and plump) while you’re sleeping.


Score Head-Turning Hair
1. The day of the event, use a volumizing shampoo to give your hair extra body.

2. Follow with a deep-conditioning hair masque. Leave it on for three to five minutes for major shine. Bonus: Add a couple of Ken Paves Healthy Hair Boost Up Color Drops (drugstore.com) to the conditioner. It will intensify and brighten your color.

3. For a super blowout, let your hair air-dry for several minutes before using a blow-dryer. Working with two-inch-wide sections of hair, lift each section with a round brush, blast the roots to amp up volume, and then angle the nozzle of the blow-dryer down as you run the brush through your hair, curling the ends under. This will smooth out flyaways.

4. Next, cover up roots in a jiffy by combing QuickTint (quicktint.net), a touch-up product that resembles mascara, through your roots.

5. Finish by rubbing hair wax onto the tips of your hair to conceal split ends.


yup yup^^