Tips for better sleep

Many people have trouble falling asleep or staying asleep, or both. There are a few lucky people who just drop off to sleep as soon as their heads hit the pillow, but most of us need some time to wind down. Here are some tips for getting a good night’s sleep:

Try these suggestions if you have trouble falling asleep or staying asleep:

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 better at night.

Don't eat or drink large amounts before bedtime. Eat a light dinner about 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 bathroom.

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.

Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don't exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult.

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, a humidifier or other devices to create an environment that suits your needs. Consider earplugs if you have a partner who snores or loud neighbours. This is particularly important if you are a shift worker and have to sleep when the sun is up.

Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during mid-afternoon. 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 wake you up.

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.

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.

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.

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.

If you're having problems sleeping more than three times a week for a month's time, 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

Courtesy: Hari Nair Delhi

The 15 Most Beautiful Flowers In The World

• Canna

  Cannas not only feature pretty blossoms, but also beautiful leaves (often likened to that of the banana plant) that come in a variety of stunning colors. Popularized in Victorian times, Cannas are popular garden plants.
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• Cherry Blossom

  The unofficial flower of Japan, the spectacular display of blossoms that arrive in the spring are celebrated by festivals both in Japan and the U.S. The most popular colors are white and pink. They are beautiful while on the trees and remain a stunning sight even after carpeting the ground.
  

• Colorado Columbine

  Growing high in the Rocky Mountains, the Colorado Columbine is a welcome reward for the enterprising climbers of Colorado's 14,000-foot high mountains. Picking one in the wild carries a fine ($5-$50 depending on the Ranger who catches you)!
  

• Hydrangea

  Magical snowball puffs in fall: gorgeous. The clusters of star-shaped blossoms, often found in delicate pastel hues, embody innocence. They are popular in wedding bouquets and as garden flowers.
  

• Lily of the Valley

  A delicate and fragrant sign of spring, the Lily of the Valley has inspired a number of legends. One such Christian legend explains that the tears that Mary shed at the cross turned to Lilies of the Valley, prompting the flower to sometimes be referred to as "Our Lady's Tears." Another legend tells of Lilies of the Valley springing from the blood of St. George during his battle with the dragon.
  

• Calla Lily

  While visually stunning and elegant, this beautiful flower is actually a member the poisonous species, Zantedeschia. All parts of the plant are highly toxic, with the capability to kill livestock and children if ingested.
  

• Black Eyed Susan

  The black eyed susan, a cheerful wildflower, is a perennial that serves as a beautiful back drop in any garden. The contrast of the bright gold yellow petals and dark middle makes it any easy one to spot and recognize. This official drink of the Preakness stakes horse race is named after this flower, consisting of 2 parts Bourbon whiskey, 1 part citrus vodka, 3 parts sweet & sour mix, one part orange juice and garnished with orange and a cocktail cherry.
  

• Bleeding Heart

  These whimsical, almost fairy-like blossoms are a traditional favorite in shady gardens. The flowers are either red, pink or white and appear in April-June.
  

• Blue Bells

  In spring, many European woods are covered by dense carpets of this flower; these are commonly referred to as "bluebell woods". It is thought that they were named by the romantic poets of the 19th century, who felt they symbolized solitude and regret.
  

• Lantana

  These delicate flowers, with their pink and yellow petals, are butterfly magnets. The bush can grow to be quite large and the color of the petals change as the plant ages. Beware - Lantana is considered a weed by many that is quite difficult to get rid of.
  

• Rose

  Roses are one of the most romantic and wonderfully scented of flowers. The giving of roses is steeped in tradition and cultural meaning, from the yellow rose of friendship to the deep red rose of true love.
  

• Oriental Poppy

  This perennial poppy has a delicate and striking color. After flowering in the spring, their foliage dies back entirely, only to grow new leaves once again with the autumn rains. The Oriental Poppy is the flower of The Wizard of Oz.
  

• Mussaenda erythrophylla (Ashanti Blood, Red Flag Bush, Tropical Dogwood)

  These plants are native to the Old World tropics, from West Africa through the Indian sub-continent, Southeast Asia and into southern China. The beautiful red and yellow petals are a real showstopper. A favorite of not only of gardeners, but also butterflies, bees and hummingbirds.
  

• Begonia

  The first Begonia was introduced into England in 1777. Now one of the most popular flowers grown in the United States, Begonias are prized for their flowers as well as their leaves. This versatile plant can be grown either inside or out.
  

• Ixora

  Ixora flowers, also commonly called West Indian Jasmine, are often used in Hindu worship, as well as in Indian folk medicine. This plant has traditionally been associated with enhanced sexuality and the re-kindling of passion. Who wouldn't want that as a gift!
  

• Dendrobium

  Dendrobium is a large genus of tropical orchids that include over a thousand species. The sprays of flowers are so delicate and yet so perfectly formed, they appear magical.
  

12 Guinness Records entries in 2013

Guinness World Records, known until 2000 as The Guinness Book of Records (and in previous U.S. editions as The Guinness Book of World Records), is a reference book published annually, containing a collection of world records, both human achievements and the extremes of the natural world. 

The book itself holds a world record, as the best-selling copyrighted book series of all time. It is also one of the most frequently stolen books from public libraries in the United States.

The franchise has extended beyond print to include television series and museums. The popularity of the franchise has resulted in Guinness World Records becoming the primary international authority on the cataloging and verification of a huge number of world records - the organization employs official record adjudicators authorized to verify the setting and breaking of records.

(Source: http://en.wikipedia.org/wiki/Guinness_World_Records)

The Guinness World Records 2013 book contains a smattering of new—and peculiar—feats and firsts.

The oldest gymnast is Johanna Quaas (b 20 November 1925, Germany) who, at the age of 86 years, is a regular competitor in the amateur competition Landes-Seniorenspiele, staged in Saxony, Germany. She performed a floor-and-beam routine on the set of 'Lo Show dei Record' in Rome, Italy.

The tallest living dog is ‘Zeus’ (USA) a Great Dane, who measured 1.118 m (44 in) tall and is owned by Denise Doorlag and her family, of Otsego, Michigan, USA.Zeus also takes over the 'Tallest dog ever' title from previous holder 'Giant George'.

The tallest living horse is Big Jake, a nine-year-old Belgian Gelding horse, who measured 20 hands 2.75 in (210.19 cm, 82.75 in), without shoes, at Smokey Hollow Farms in Poynette, Wisconsin, USA.

The shortest bull is Archie, a 16-month-old Dexter Bull, fully registered in the Northern Ireland livestock inventory, in County Antrim, Northern Ireland, who measured 76.2 cm (30 in) from the hoof to the withers.

The tallest donkey living is Oklahoma Sam, a four-year-old American Mammoth Jackstock, who measured 15.3 hands (155.45 cm; 5 ft 1 in) tall on 10 December 2011, and is owned by Linda Davis of Watsonville, California, USA.

The heaviest rideable bicycle weighs 750 kg (1650 lb) and was built by Wouter van den Bosch (Netherlands) and ridden in Arnhem, Netherlands.

Largest collection of Barbie dolls: Bettina Dorfmann (Germany) has 15,000 different Barbie dolls. She has been collecting Barbies since 1993.

Largest collection of Hello Kitty memorabilia: Asako Kanda (Japan) has 4,519 different Hello Kitty items. Her house is filled with Hello Kitty items, such as a Hello Kitty frying pan, a Hello Kitty electric fan and a Hello Kitty toilet seat. 

The youngest professional drummer is Julian Pavone (USA) (b. 14 May 2004). As of 21 March 2010, he was five years, 10 months, three days old. 

The largest drum set is comprised of 340 pieces, is owned by Dr Mark Temperato (USA) and was counted in Lakeville, New York, USA. Dr Mark Temperato is a member of the band called Jesus the Soul Solution. He transports the drum set in a custom-built trailer. 

The most balls juggled is 11 and was achieved by Alex Barron (UK), who managed 23 consecutive catches in what is known as a qualifying” juggling run. This feat was achieved at Roehampton Squash Club, London, UK.

The largest mining truck body by volume is the Westech T282C Flow Control Body which has a volume of 470.4 cubic metres at a coal density of 0.86 tons/m3. It was designed and manufactured by WESTECH (USA) an Austin Engineering LTD company and was presented and measured at the North Antelope Rochelle Mine, Wyoming, USA.

The tallest mohican measures 113.5 cm (44.68 in) and belongs to Kazuhiro Watanabe (Japan). The length was verified at Bloc de l'art hair salon, Shibuya, Tokyo, Japan. 

The world's largest biceps belong to Mostafa Ismail (Egypt) and were measured for left arm flexed at 64.77 cm (25.5 in) and non-flexed 62.23 cm (24.5 in) and for right arm flexed at 63.5 cm (25 in) and non-flexed 60.96 cm (24 in). The measurements were taken in Franklin, Massachusetts, USA which is where Mostafa now resides.

The heaviest competing sportswoman living is sumo wrestler Sharran Alexander (UK) of London, UK, who weighs 203.21 kg (448 lbs). 

Largest hotdog: This 7lb, 16 inch (40 cm)  monster on sale in Chicago will set you back $38!