10 tips for better sleep

If you're having trouble sleeping, change your sleep habits for a better night's 

Feeling crabby lately? It could be you aren't getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.
You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.
2. Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet.
3. Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.
4. Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.
5. Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices to create an environment that suits your needs.
6. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.
7. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
8. Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
9. Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.
10. Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

Nearly everyone has occasional sleepless nights. But if you have trouble sleeping on a regular or frequent basis, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

dont wory brother ur girl friend likes.....

• Good work starts with good hygiene. Usually guys are careless about personal hygiene but girls are really watchful about this. So, be well-groomed and wear clean clothes to attract your girl.
• Have a good attitude because girls don’t like guys who flaunt. Be modest and don’t attempt to impress everyone. Guys, slightly inclined towards good humor, are liked by girls.
• Show respect towards everyone and give them their space; this will fetch your respect from them too. Especially with girls, showing respect works even better.
• Have healthy conversations and don’t speak too much before girls. Speak in moderation; the other person should not feel that you’re not interested and also don’t speak in excess so that he/she doesn’t get time to speak.
• Prefer talking on topics of common interest. Girls don’t like guys who talk about themselves only. Show interest in her speech. Ask her about her interests like hobbies, favorite books, music, etc. If she starts asking you about yours, speak briefly and again focus on her interests. 
• Try to flirt. If you both make an eye contact, just pass a smile. Perhaps she will get blushed or start looking away, but don’t react. Remember you don’t have to stare her down. If she likes you, she will definitely give glances.
• Always respect her opinion and ideas, and don’t criticize her. Give her compliments and never talk anything disgraceful to her friends.
• Be romantic, but not in excess. For example, hold her hand while looking in her eyes or get down on your knees to bow her.
• Start speaking with her casually. If you don’t know the girl, start friendly conversation. Ask for the time, and praise her watch.
• Make an effort to get her attention to your plus points and away from negative points, remember to be original.
• Don’t tell her straightaway that you like her. Ask her out. If she refuses, don’t take any tensions. You can change the style and say ‘Oh! Actually we friends are planning to go on a dinner; I thought that you might like to join us”.
• Don’t get stick to her. Give her some time and like this, you’ll definitely get her attention.

mobile at class rooms

Using Mobile Technologies in the Classroom: 10 Easy Tips to Get Started

Posted on September 13, 2010 by Barbara Schroeder

Image via Wikipedia

Using mobile technologies to enhance your teaching does not need to be complicated. In fact, some of the easiest ways to use these technologies can improve your communication and relationship with students, enable higher-order thinking in your assignments, engage your learners, and save you quite a bit of time. Here are 10 easy tips to get started:

1. Twitter to Communicate: Set up separate Twitter (http://twitter.com) accounts for each of your classes. (You will need to have different email addresses for each Twitter account). Tell your students how to follow your class account on Twitter and show them how to enable mobile alerts on their phones. (I have a handy Twitter tutorial you can adapt for this purpose.) Then, tell them you will use this service to provide important updates, such as if you need to cancel class. Tell them if they set up mobile alerts or check Twitter through an aggregator (try Tweetdeck), they won’t have to drive to a canceled class. Use this system to remind them of important assignment due dates or changes in assignments.
2. Gmail Chat to Answer Questions and Reduce Email Overload: Tell students to invite you to their Boise State Gmail and contact you when you are online using Gmail chat. Also show them how to install the Voice/Video plugin (http://www.google.com/chat/video) so you can talk. Encourage them to use this instead of email, to quickly answer questions and cut down on the number of emails you need to answer.
3. Google Voice to preserve your privacy but offer quick communication: Set up a Google Voice number (http://voice.google.com) and provide this to your students instead of your personal cell phone number. You can see who is calling you by enabling Call Screening with Google Voice, so you can decide if you want to answer the call or not. The messages are transcribed in Google Voice, and you can even have them forward to your email or SMS.
4. Encourage cell phone and laptops in your classroom: Allow your students to freely use mobile devices in the classroom for all kinds of uses: taking instructional videos and sharing them on YouTube, writing notes during class, using Twitter to back-channel discussions during lectures and other presentations, looking up concepts online to answer quick questions, participating in polls, taking pictures of whiteboards for review (try Evernote for this), recording lectures, instant blogging, taking quizzes, taking and uploading pictures, checking the spelling of a word, researching and reporting on new mobile apps, recording a classroom session live using ustream–you get it, the list can go on almost endlessly.
5. Set up alternative options for attendance in your face-to-face classroom: If students cannot attend your live classes, you can easily set up a web meeting to enhance your classes or now use an iPod Touch and FaceTime to communicate. Tell your students to contact you via SMS if they cannot attend live so you have time to plug them in through mobile devices. Or use ustream’s mobile app to record and stream your classroom meeting.
6. Show your students how to use RSS to bring media and information to them: If you don’t know, go to our library, where any of the reference librarians can provide training. Have them subscribe to at least 5 blogs or websites that they can follow throughout the semester.
7. Encourage your students to write to a blog at least once a week on a topic of interest to them: Show them how to use mobile devices to upload and publish content. Direct them to Blogger mobile and show them how easy it is to post from anywhere: http://www.blogger.com/mobile-start.g
8. Use QR codes to facilitate communication and marketing: Create a QR code for your website and publish that to your business card, course syllabus, office door, or any other location where students might need to get more information about you. Here’s the QR code to our Mobile Learning Syllabus for Summer 1010:

9. Show students how to access and use the mobile version of the Albertsons Library website: http://library.boisestate.edu/m Schedule a session with the library for your class so they can learn how to use this fabulous resource.
10. Ask your university to offer your LMS in a mobile platform/option: Blackboard and Moodlerooms now have options for mobile conversion of course sites and interactive mobile communication and updates. Keep pushing for more innovation and options for students, who are, after all, our

first aid for heart attack

Symptoms

Heart attacks can cause a wide range of symptoms, from mild to intense. Women, the elderly, and people with diabetes are more likely to have subtle or unusual symptoms.
Symptoms in adults may include:

• Altered mental status, particularly in the elderly
• Chest pain
  • Usually in the center of the chest
  • Lasts for more than a few minutes or comes and goes
  • May feel like pressure, squeezing, fullness
  • Pain may be felt in other areas of the upper body, such as the jaw, shoulder, one or both arms, back, and stomach area
• Cold sweat
• Light-headedness
• Nausea
• Numbness, aching, or tingling in the arm (usually the left arm)
• Shortness of breath
• Weakness or fatigue, particularly in the elderly

Women are more likely than men to have symptoms of nausea, vomiting, fatigue, back or jaw pain, and shortness of breath, either alone or with chest pain.
Babies and children may appear limp and unresponsive and may have bluish-colored skin.

First Aid

1. Have the person sit down, rest, and try to keep calm.
2. Loosen any tight clothing.
3. Ask if the person takes any chest pain medication for a known heart condition.
4. Help the person take the medication (usually nitroglycerin, which is placed under the tongue).
5. If the pain does not go away promptly with rest or within 3 minutes of taking nitroglycerin, call for emergency medical help.
6. If the person is unconscious and unresponsive, call 911 (or your local emergency number), then begin CPR.
7. If an infant or child is unconscious and unresponsive, perform 1 minute of CPR, then call 911.

Do Not

• Do NOT leave the person alone except to call for help, if necessary.
• Do NOT allow the person to deny the symptoms and convince you not to call for emergency help.
• Do NOT wait to see if the symptoms go away.
• Do NOT give the person anything by mouth unless a heart medication (such as nitroglycerin) has been prescribed.

Call Immediately For Emergency Medical Assistance If

• If an adult or child is unresponsive or is not breathing.
• If sudden chest pain or other symptoms of a heart attack occur.

Prevention

Adults should take steps to control heart disease risk factors whenever possible.

• If you smoke, quit. Smoking more than doubles the chance of developing heart disease.
• Keep blood pressure, cholesterol, and diabetes in good control and follow your doctor's orders.
• Lose weight if obese or overweight.
• Get regular exercise to improve heart health. (Talk to your doctor before starting any new fitness program.)
• Eat a heart-healthy diet. Limit saturated fats, red meat, and sugars. Increase your intake of chicken, fish, fresh fruits and vegetables, and whole grains. Your health care provider can help you tailor a diet specific to your needs.
• Limit the amount of alcohol you drink. One drink a day is associated with reducing the rate of heart attacks, but two or more drinks a day can damage the heart and cause other medical problems.

References

Hollander JE. Acute coronary syndromes. Acute myocardial infarction and unstable angina. In: Tintinalli JE, Kelen GD, Stapczynski JS, Ma OJ, Cline DM, eds. Emergency Medcinie: A Comprehensive Study Guide. 6th ed. New York, NY:McGraw-Hill;2004:chap 50.

Read more: http://www.righthealth.com/topic/Heart_Disease_First_Aid/overview/adam20#ixzz1CWMY3I21

short flim making;tips

Film

Dan's TopTenTips for Short Film Makers

Some important tips that can make your short film the best it can be

Here is a list of some of the most important elements to keep in mind when making a short film. Following these guidelines will help you avoid the more common pitfalls. While these are only suggestions, they will almost certainly improve both your film and your filmmaking experience.

Make sure you have a story worth telling
Would you sit through the short film if someone else had made it? The answer for a surprising number of shorts is No. Ask yourself this question before you even start writing the script.

Don’t start production without a budget
Films, no matter how simple, cost money -- and money is always limited. By making sure you have a budget (a simple spreadsheet will do), you can decide in advance where you want to spend whatever money you have. Without a budget, you can almost guarantee that you will either spend more money than you plan, or end up without the finished film.

Get all clearances before shooting
You need, need, NEED releases from actors, music/artwork contributors, and anyone else who produces content that appears in the film. Getting clearance signatures before the shoot is simple and takes you moments. After the shoot, it can be difficult to impossible. Don’t get caught, do it now.

Make the film shorter than you want
Writer/directors always often leave things in the movie that the audience can really do without. It’s so painful to trim away things that were difficult to shoot. Make sure you do it. Your audience will thank you.

When using non-professional actors, cast with personality
I believe bad acting is so common in short films because people are asked to play characters that don’t resemble their personalities. A dirt-poor professional actor can portray the swagger and confidence of a billionaire – but most amateurs can’t. If your lead is an anal-retentive tightwad, don’t cast a slovenly slacker to play him.

Invest in good sound
Bad sound makes many short films (even ones with good stories) unbearable. There are no real replacements for a decent boom mike. Beg, buy, or borrow one and it will triple the chances your film will be watch-able.

Fix it now, not in post-production
Without Digital Domain or WETA working for you, most post-production fixes don’t look/sound very good and take A LOT of time. If you have a mistake in framing, dialogue, or anything else that can be fixed on the shoot, do it!

Don’t zoom in a shot
Don’t touch that zoom switch! A really good cameraman can make a zoom look OK. In almost all cases, though, using zooming is the hallmark of a sad effort. If you need to push in on a subject, use a dolly, camera glider, or a cut.

Know the indie/short film clichés
The most common clichés include using dream sequences, many dissolves/wipes, long credit sequences, or waking to a ringing alarm clock. There even seem to be a few websites devoted exclusively to citing indie/short film clichés. Know what the clichés are so you can make an intelligent choice on whether to use them or not.

Unless you’re shooting on film, avoid night exteriors
Darkness is the enemy of most camcorders. You’ll become acquainted with noise, color shifting, definition drop-out, and more if you choose to shoot at night without a medium size lighting package. It’s usually a lot easier to change the script than deal with all these problem