शुभकामना

सफलताको सौगात स्वरुप के दिउ उपहार तिमीलाई
रित्त छन बेशाहारा यी हातहरु
अझै सफलताको शिखर चुम्न सकुन
हिर्दय देखिको शुभकामना तिमीलाई !

वसन्त ऋतु भैइ छाईदिएको भए यो जीवन
सुन्दर फुलका गुच्छाहारुले उपहार स्वरुप पहिरयाउथे तिमीलाई
शुखी र धनी जीवन भैइ दिएको भए यो जीवन
महुमुल्य धातुको हारहरुले उपहार स्वरुप सजाउथे तिमीलाई !!

शिरिस यामको तुशारोमा रुमालिएको यो जीवनले
कसरी दिउ वसन्त ऋतुको बहार तिमीलाई
दुखी र गरीबिले पिल्सिएको यो जीवनले
कसरी दिउ बहुमुल्य धातुको उपहार तिमीलाई
गरीब र दु:खीको साथ लियो के दिउ उपहार तिमीलाई !!!

One dies of lightening in nawalparasi 4th jun 2009.

A woman was killed after being hit by lightening in Nawalparasi Thursday morning. The woman has been distinguished as Muktamaya Shrestha, 36, of Devchuli VDC. The lightening hit Bishaltar of Devchuli-1 Thursday morning, said Balananda Aryal, a local.

information about maula kalika temple Nawalparasi
Located in the premises of holy religious site Devghat Dham, the Maula Kalika temple is a famous religious pilgrimage and tourist site. The temple is situated on the hilltop, around a kilometer north of the East-West Highway in Gaindakot VDC-1 of Nawalparasi lying in the lap of the Narayani River in the mid-part of Nepal. To reach the temple, it takes two kilometers trek to hill upward from three kilometers west of Narayanghat of Chitwan. One has to cross 1,892 footsteps to reach up to the temple.The temple is highly-acclaimed from the point of view of religious tourism and ecology for its location in the altitude of 561 metres from sea-level in the summit above the holy shrines of Devghat, which is nestled at the confluence of three rivers- the Narayani, the Kali Gandaki and the Trisuli originating from Damodarkunda and Gosainkunda and on the junction of Nawalparasi, Chitwan and Tanahun districts. This natural location of temple has enhanced her touristy and spiritual attraction. Devghat is regarded as the best and most ancient of the prayagas (confluence of two rivers).Situated on the hilltop amidst dense green forest, it is gaining recognition as a spiritual centre as well as a holy place for fulfilling the wishes expressed by devotees and worshippers before the Goddess. Devotees throng the temple every morning to offer worships and prayers to the Goddess who is believed to materialize people’s longings.With the increased beauty and panorama of the place with the systematic prayers to the temple since 2038 BS, infrastructure development on the people’s mobilization and constructions of temple in pyagoda style in 2052 BS, the score of visitors has remarkably gone up in the temple for last few years. The snow-capped scenic beauty in the north, holy place Devghat, Chitwan National Park, Sauraha, Tigers Top, and other enchanting natural beauty visible to the north from the temple delight every tourists reaching there. Likewise, people-conserved peace forest park (Banbatika), artistic slate-paved way, stands, tap stands, stations, and various temples on the way to Maulakali are also inspiring people to visit the temple again and again. Worth-seeing scenes from the hilltop and the pleasure one feels from trekking and wandering green dense forests also mesmerize people there, rocketing the number of visitors arriving in this altitude from all parts of the country thereby help promote internal tourism in the area. Visitors can offer prayer and worship to Siddi Binayak Ganesh, Shree Krishna and Deurali Devi on the way to Maulakalika andtake joy of the incredible natural beauty intensified by the forest and cool and clean weather on the way to the temple.There has been public belief that their wishes have been accomplished following the worship to the Goddess Kalika believed to impart conspicuous divine power. Hence, devotees and youths are said to have attained their cherished wishes and intended love with the adoration of Bhagawati.The beautiful statues and idols of Mahakali, Mahalaxmi and Mahasaraswori, female deities as well as Tulsimath and Shivalinga have been set up in the temple premises. Likewise, the temple is well-equipped with RCC kitchen building, room for guests and religious citations, welcome gate, hospitality building and so on. There has also been sound management of drinking water and electricity in the temple.Visitors felt very difficult to reach the temple a decade before. Everyone is taken aback with the unimagined development of the area when s/he visits the temple after ten years. The temple is a quintessence of human efforts and endeavors, showing what people cannot do with their strong commitment and unwavering will.

Information about District of Nawalparasi

Information about Nawalparasi
Nawalparasi district, a part of Lumbini zone, is one of the seventy-five districts of Nepal, a landlocked country of South Asia. The district, with Parasi, as its district headquarter, covers an area of 2,162 km² and has a population (2001) of 562,870. Which belongs to the Western Region of Nepal, and lies 147 Km. west of the Capital Kathmandu.

Nawalparasi is divided into three physiographic areas: Terai Region, Pahadi(Hilly) Region and Bhitri Madhesh (Mountain). It has 4 constituencies, 1 Municipality (Ramgram Municipality of Parasi) and 73 (Seventy Three) Village Development Commeettee. Out of 73 VDCs 36 belongs to the Terai Region, 17 belongs to the Padadi Region and 16 belongs to Bhitri Madhesh Region.

It is also famous for its religious sites, specially "Triveni Dham" of Susta VDC "Daunne" of Daunne Devi VDC and "Maula Kalika" of Gaidakot VDC are the most visited religious sites of this district. Every year many devotees in an around of this district visits these holy Temple to offer pooja.

vdcs belonging to terai region of nawalparasi
Name of the VDCs
1. Sunawal 2. Makar 3. Jamuniya 4. Baidauli 5. Badahara 6. Narshahi
7. Kushma 8. Harpur 9. Shukhrauli 10.Guthiparsauni 11.Ramnagar 12.Daunne Devi
13.Somni 14.Thulokharetowa 15.Manari 16.Kudiya 17.Amaraut 18.Rampukha
19.Sanai 20.Hakui 21.Tilakpur 22.Rupauliya 23.Guthisuryapura 24.Jahada
25.Sarawal 26.Pakalihawa 27.Bajariya 28.Swathi 29.Triveni sustha 30.Gerami
31.Panchanagar 32.Pratappur 33.Bhujahawa 34.Rampur khadauna 35.Dev gaun 36.Patahi

VDCs belonging to the Pahadi (Hilly) Region of Nawalparasi
Name of the VDCs
1. Kotthar 2. Dada Jori 3. Bullingtar 4. Upallo Arkhala 5. Bharatipur 6.jauwari
7.Mithukaram 8.Dedh gaun 9.Rakuwa 10.Naram 11.Dhaubadi 12.Ruchang
13.Benimanipur 14.Hupsekot 15.Rakachuli 16.Dhurkot 17.Mainaghat

vdcs belonging to "bhitri madhes" region of nawalparasi
Name of the VDCs
1. Gaidako 2. Amarapuri 3. Divyapuri 4. Pithauli 5. Dumkibas 6.Kawasoti
7.Kolhuwa 8.Narayani 9.Tamsariya 10.Devchuli 11.Mukundapur 12.Rajahar
13.Pragatinagar 14.Shivamandir 15.Deurali 16.Agyauli 17.Kumarwarti 18.Prasauni
19.Naya belahani 20.Ratanpur

अपहरण पछी बलात्कार अनी हत्या

ख्यातिको हत्यारा उनकै शिक्षक
इश्वरराज ढकाल, (काठमाडौं) (बलात्कारपछि हत्या गरेको बयान) अपहरण हुनुभन्दा चार दिनअघि घरमा बोलाएर छोरीलाई पाइलट कोर्स पढाउने जिम्मेवारी दिइएका शिक्षकले छोरीको बलात्कारपछि हत्या गर्छ भन्ने कसले पो सोचेको हुन्छ र ? तर, भइदियो त्यही।

एउटा अकल्पनीय क्रूर र अमानवीय घटना। जहाँ छोरी समान व्यवहार गर्नुपर्ने शिक्षक वीरेन श्रेष्ठले एक युवतीको सहयोगमा आफ्नै चेलीलाई अपहरण गरेकै दिन बलात्कारपछि हत्या गरिदिए। तीन वर्षघि एक्ली छोरीलाई काठमाडौंमा पढाउन ल्याउँदा बालाजुस्थित वीरेनकै घरमा डेरा बसेपछि ख्याति श्रेष्ठको परिवारसँग ती शिक्षकको राम्रो सम्बन्ध भएको थियो।

विगत १४ वर्षेखि ललितपुरको मानभवनस्थित आदर्श विद्यामन्दिरमा पढाउँदै आएका र ख्यातिलाई समेत कहिलेकाहीँ पढाउने गरेका वीरेनले काठमाडौंनिवासी मेरिना शाक्यको सहयोगमा गत जेठ २२ गते ख्यातिलाई अपहरण गरेका थिए।

भ्वाउ म्यागाजिनले रोजगारीका लागि कलेजभरिमै उत्कृष्ट छनोट गरेको जानकारी दिँदै मेरिना शाक्यले २२ गते बिहान ८ बजे कामपा- १६ खुसिबुस्थित वीरेनको डेरामा लगेकी थिइन्। ९३३२ नम्बरको बजाज मोटरसाइकलमा सवार वीरेनले मेरिनालाई ख्यातिलाई कोठासम्म पुर्याउन टयाक्सी भाडाबापत ५ सय रुपियाँ दिएका थिए।

मेरिनाले पहिलोपटक चिनेकी ख्यातिलाई वीरेनको डेरामा पुर्याएपछि दुवै जनाले ख्यातिलाई सोधपुछ गरेका थिए। वीरेनको कोठामा पुग्नेबित्तिकै ख्यातिले ‘ए, तपाईं पो हुनुहुँदोरहेछ भनेर सोधेकी थिइन्’ -प्रहरीले तयार गरेको बयानमा भनिएको छ। अपहरण गरी १० लाख रुपियाँ फिरौती माग्ने योजना बनाएका दार्जीलिङनिवासी वीरेनले मुखमा माक्स लगाएर सोही दिन हत्या गरेको बयानमा उल्लेख छ।

दार्जीलिङस्थित सेन्ट जोसेफ कलेजबाट बीएस्सी पूरा गरेका श्रेष्ठ बायोलोजी शिक्षक हुन्। श्रीमती क्यानडा गएपछि वीरेनले ख्यातिलाई उतै पठाउने प्रलोभन दिएका थिए। पारिवारिकजस्तै भएका वीरेनले ख्यातिको बलात्कारपछि हत्या गरेलगत्तै परिवारसँग १० लाख रुपियाँ फिरौती माग गरेका थिए।

‘छोरीको ज्यान बचाउनुछ भने १० लाख रुपियाँ दिनुहोस् भन्दै कहिले हिन्दी, कहिले अंग्रेजी भाषामा कुरा गरेका थिए’ ख्यातिका परिवारले भने। छोरी फिर्ता आउने आशामा ख्यातिकी आमा राधा र घरमा काम गर्ने केटो ३ लाख रुपियाँ फिरौती बुझाउन काँकडभिट्टा पुगेका थिए।

‘काँकडभिट्टा बोलाएका वीरेनले सिलिगुडीमा रकम बुझेपछि काम गर्ने केटोलाई नै बन्धक बनाउन लागेका थिए’, ख्यातिका परिवारले भने’ -हत्या गरेपछि विभिन्न ठाउँमा पुगेका वीरेनले आफैले हत्या गरेको स्वीकार गरेका छन्।

‘हत्याको प्रवृत्ति हेर्दा उनको डेरामा अन्य कोही आएजस्तो देखिँदैन’, महानगरीय प्रहरी आयुक्त भरत जीसीले भन्नुभयो- ‘प्रारम्भिक अनुसन्धान गरेका छौं, थप बयानका आधारमा अन्य विषय खुल्नेछ।’ हत्या गर्ने योजनाकारमध्ये मेरिना यसपालि एसएलसी दिई कोरोना इन्टरनेसनल एजुकेसनमा ब्रिजकोर्सर्र्पढ्दै छिन्।

अत्यन्तै क्रूर अमानवीय घटना भएको बताउँदै प्रहरी आयुक्त जिसीले यस विषयमा अनुसन्धान बाँकी रहेको बताउनुभयो। एक्ली छोरीको अपहरणपछि हत्याको घटनाले घट्टेकुलो बस्दै आएका बुबा गोपाल र आमा राधा बेहोस अवस्थामा छन्। ती दुवै जना छिनछिनमा छोरीको नाम लिन्छन् र घटना सम्झँदा बेहोस भइहाल्छन्।

छोरी पढाउनका लागि मात्र राजधानी आएका ख्यातिका बुबाआमाले घटनाको दोषीमाथि कडा कारबाही गर्नुपर्ने माग गरेका छन्। शवको पहिचान नभएको भन्दै परिवारले हिजो सोमबार पोस्टमार्टम गर्न मानेनन्। शरीरका सबै अंग प्राप्त नभई पोस्टमार्टम नगर्ने जनाएपछि ख्यातिको शव शिक्षण अस्पतालमै राखिएको छ।

(हातखुट्टा फेला)
यसैबीच ललितपुरको बुङमतीमा गिँड मात्र भेटिएको ख्यातिको छिनालिएको हात र खुट्टा बेवारिसे अवस्थामा भरतपुर अस्पतालमा फेला परेको छ। चार-चार टुक्रा बनाएर चितवन-मुग्लिन खण्डको दासढुंगानजिक आठ फिट तल बेवारिसे अवस्थामा फालिएको ख्यातिको हातखुट्टा जेठ ३० गते फेला पारी भरतपुर अस्पतालमा लगिएको थियो।

चितवन संवाददाता एकल सिलवालका अनुसार हातको पातो र घुँडामुनिको भागलाई आठ टुक्रा पारी कार्टुनभित्र राखेर फालिएको अवस्थामा फेला परेको हो। अभियुक्त वीरेन श्रेष्ठको बयानका आधारमा चितवन प्रहरीले गिँडिएको हात र खुट्टा पहिचान गरेको थियो। उनले मुग्लिन सडकखण्डमा हातखुट्टा फालेको जनाएपछि बेवारिसे अवस्थामा अस्पतालमा राखिएको हातखुट्टालाई हिजो सोमबार त्रिवि शिक्षण अस्पताल ल्याइएको छ।

बिश्वासघात

बिश्वास गरी घात दिदा भक्कानो फुटाई रोएछु,
तिमीले दिएको छटपटाईमा नसा पिउन थालेछु,,
नसा पिउदै जीवन जिउदा अर्कै संसार भेटाएछु,,,
त्यही संसारमा रमाउदा म अजा बाच्नु र मर्नुको दोसाधमा पुगेछु!!

********************************************
बेशहरा जिन्दगीको यात्रा गर्दा
आनयसै एउटा शितल छहारिको श्रणमा पुगेछु
त्यही शितल छहारिमा रमाउदा म गन्तब्य स्थान नै भुलेछु
अचानक हुरी आई दिदा बल्ल होसमा आएछु!!!


***निर्भिक्***

slide show

22 Ways To Tackle Life's Biggest Energy Zappers

Contributed by: Asian Woman

Every day, 2.2 million Americans complain of being tired. Most of us chalk it up to having too much to do and not enough time to do it in, especially during extra-busy periods. But often the true culprits are our everyday habits: what we eat, how we sleep, and how we cope emotionally. Read on for some simple, recharging changes that can help you tackle all of the energy stealers in your life.
Energize Your Diet
Why is it that filling up on pasta or Chinese food for lunch leaves us snacky and sleepy an hour later? Or that falling short on fluids makes us forgetful and foggy? Fact is, eating habits play a powerful role in how well we function on every level. Below, six top fatigue-fighting nutrition strategies to chew on.
Have breakfast... even if you don't feel hungry. You'll be a lot perkier: Studies show that people who eat breakfast feel better both mentally and physically than those who skip their morning meal. British researchers at Cardiff University even found that spooning up a bowl of breakfast cereal every morning is associated with lower levels of the stress hormone cortisol.
Eat every three to four hours. Having three smallish meals and two snacks throughout the day can keep your blood sugar and energy levels stable all day long, says Roberta Anding, R.D., a spokesperson for the American Dietetic Association (ADA). Note the word "smallish." Supersized meals demand more of your energy to digest, which can leave you feeling lethargic.. At each mini-meal, get a mix of carbohydrates (which the body uses for energy), protein (which helps sustain energy if needed), and healthy fats like those found in fish, nuts, and olives -- these fats and protein contribute to meal satisfaction, so you don't go hunting for sweets an hour later and wind up with a short-lived sugar high and subsequent crash. A few meal ideas: a low-fat yogurt parfait with berries and a couple of tablespoons of whole-grain granola; salmon over mixed greens with whole-grain crackers; and beef tenderloin with a baked sweet potato and asparagus.
Fill up on more fiber. Fiber has a time-releasing effect on carbs, so they enter your bloodstream at a slow and steady pace, giving your energy staying power, says Anding. When choosing your mini-meals (see above), include fiber-filled options that add up to the daily recommended 25 to 30 grams of fiber (the average person gets only between 10 and 15 grams). Some suggestions: a bowl of raisin bran (5 grams of fiber per cup); black beans and cheese wrapped in a multigrain tortilla (beans have 7.5 grams per 1/2 cup; one tortilla has 5 grams); air-popped popcorn (3.6 grams per 3 cups); an apple with the skin (3.3 grams); and whole-wheat spaghetti (6.3 grams per cup).
Fuel your brain with omega-3s. Found in fatty fish (such as tuna and salmon), walnuts, and canola oil, these essential fatty acids play a role in keeping brain cells healthy and helping you feel mentally alert. Another potential bonus: Omega-3s encourage the body to store carbs as glycogen the storage form of glucose (blood sugar) and the body's main source of stored fuel rather than as fat.
Stay hydrated. Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. Also, ample fluids keep energy-fueling nutrients flowing throughout the body, says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. To gauge your hydration, Clark recommends monitoring how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color. Tip: Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.
Watch caffeine intake after noon. Typically, consuming a moderate amount of caffeine 200 to 300 mg, the amount found in two to three cups of coffee can make you more energetic and alert in the hours following, says Anthony L. Komaroff, M.D., a professor of medicine at Harvard Medical School. But when caffeine is consumed in large quantities or anytime in the afternoon or evening the quality of your sleep that night can take a nosedive, leaving you with heavy eyelids the next day. One caution for those who are highly sensitive to caffeine: Although switching to a decaf latte in the afternoon sounds like the answer, researchers at the University of Florida found that out of 22 decaffeinated coffee beverages tested, all but one contained some caffeine.
Energize Your Spirit
We're all familiar with physical exhaustion, but mental strain sadness, boredom, worry, anger, and general stress (the biggie) can take an even heavier toll on vitality, completely wearing you out. Life happens, and these difficult emotions will, too. But if you react wisely, your brain and body will rebound along with your vim and vigor.
Splash some water on your face or take a shower when you're feeling burned-out. Some 55 percent of study participants reported using these types of "water therapy" to successfully increase their energy, according to findings in the Journal of Personality and Social Psychology. Apparently, a little H 2 O refresher can instantly help take the edge off when you're feeling overwhelmed.
Suit up in a "power" outfit to beat the blahs. Fight the tendency to throw on sweats when you're feeling sluggish. Although it may seem counterintuitive to slip into the skirt you save for special occasions, it helps to look in the mirror and see an energizing image not a deflating one that confirms and reinforces your internal state, says Alice D. Domar, Ph.D., founder and executive director of the Domar Center for Complementary Healthcare in Waltham, MA. Dressing for success will give you a big mental boost every time you catch sight of your reflection (or receive a compliment) throughout the day.
Vent your feelings. Keeping fear, anxiety, and stress pent up inside may seem like a grown-up way to deal with these emotions. But discussing negative feelings with another person can ease them far better than keeping them bottled up; by airing them, you reduce their ability to sap your stamina, says Komaroff, who is also the editor-in-chief of the Harvard Health Letter.


Turn on some tunes. Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy. Consider this: Runners in one study who listened to music while on the treadmill ran faster than those who jogged in silence no matter how loud the volume or how fast the tempo, according to new findings in the journal Ergonomics.. Other research suggests that music effectively distracts you from feeling fatigue. Try burning a CD of your favorite songs and playing it anytime you need a pick-me-up. (If you exercise, so much the better but the music will move you either way.)
Let go of grudges. Nursing a grudge prompts your mind and body to react as if they're under chronic stress, increasing your heart rate and blood pressure and potentially resulting in an impaired immune system and exhaustion over time, according to a study in the journal Psychological Science. On the other hand, practicing empathy and forgiveness after you've been wronged makes you feel as if you're back in control, which keeps the body's stress responses in check. The next time you find yourself harboring ill feelings, repeat a stress-relieving mantra to yourself, such as, "Forgiveness makes me a happier and stronger person."
Take belly breaths. When we're under stress, we're prone to take "chest breaths" short, shallow ones, says Domar. Chest breathing brings less air into the lungs and reduces the supply of energizing oxygen to the body and brain, leaving you physically and mentally drained. The goal is deep, diaphragmatic breathing like that of a sleeping infant: When you breathe in, your belly should round and fill like a balloon; on an exhale, your belly should slowly deflate. Of course, remembering to practice deep breathing isn't the first thing on your mind when you're under the gun, so as a visual reminder, try posting a tranquil picture (such as a pool of water or your kids smiling) with the word "breathe" next to your computer, or anywhere you tend to feel on edge.
De-clutter a corner. Go through that teetering pile of papers or overflowing closet and clear it out. Clutter can make you feel out of control and overwhelmed, especially when you're already feeling stressed or down. Plus, simply accomplishing a goal, no matter how seemingly minor, can be energizing, says Domar.
Do some good. Acts of altruism can lend a little pep to your step. In fact, one study in the Journal of Health and Social Behavior found that volunteer work can boost your energy in six ways: It enhances happiness, life satisfaction, self-esteem, sense of control over life, physical health, and mood. Find short- and long-term volunteer opportunities at www.abetterchancefo undation. org.ph
Get a Restorative Rest
When you have a lot to do (um...always) , usually the first thing to get squeezed off your agenda is sleep. But miss out on shut-eye and your energy, positivity, productivity, and memory are sure to suffer. And nearly a quarter of American adults aren't getting enough rest, which has led to an epidemic of daytime sleepiness, according to a poll by the National Sleep Foundation. The key to bucking this trend is to brush up on sleep hygiene. Try these steps for starters.
Cut back on TV and computer time after 8 p.m. If you're already a night owl (you go to bed late and sleep in on weekends), the bright light emitted from television and computer screens can make falling asleep at a decent hour even harder. The reason: Light suppresses the production of melatonin, a hormone secreted at sunset that tells the brain that it's nighttime, explains John Herman, Ph.D., director of the training program in sleep medicine at the University of Texas Southwestern Medical School at Dallas. And when melatonin levels are low, your brain is fooled into thinking that it's still daytime and remains raring to go. Whenever possible, wait until the next morning to tune in and/or log on. If you must use light-emitting technology at night, try to turn it off an hour or two before hitting the sack.
Hide your alarm clock. Watching the clock to see how long it's taking you to drift off or how much time you have left before your alarm goes off can result in a poor night's sleep, says Kelly A. Carden, M.D., medical director of the Sleep Health Center Affiliated with Hallmark Health at Medford in Medford, MA. This hypervigilance keeps the brain awake and alert and prevents you from slipping into deep, restorative sleep. The easy fix: Set your alarm clock, then either face the numbers away from you or put it on the floor, in a drawer, or across the room.
Give your pet his own separate sleeping space. At night, pets snore, jiggle their tags, move around a lot, and even hog the covers and bed space. It's no wonder that 53 percent of pet owners who sleep with their pets in the bedroom have some type of disrupted sleep every night, according to a study from the Mayo Clinic Sleep Disorders Center in Rochester, MN. Consider relocating your furry friend's sleeping quarters to another area, even if it's just his own bed in your bedroom.
Lower the thermostat. For a good night's sleep, make sure your room is comfortably cool enough so that you need a light blanket. This ensures that your environment is in sync with your body's internal temperature, which naturally drops during the night, according to the National Sleep Foundation. Studies suggest the ideal sleeping temperature is between 54 and 75 degrees; anything cooler or warmer may cause you to wake up.
Skip the nightcap. Alcohol depresses the nervous system the system of cells, tissues, nerves, and organs that controls the body's responses to internal and external stimuli. So while sipping a glass of wine before bed may help you nod off, the sedative effects wear off as your body metabolizes the alcohol, which may cause you to wake up in the middle of the night and have trouble falling back to sleep. Alcohol has also been shown to interfere with the body's natural 24-hour biorhythms, causing blood pressure to rise and heart rate to race at night when it's normally calm and relaxed. You don't have to give up that evening cocktail entirely to achieve sound sleep just try to avoid alcohol within two to three hours of bedtime.
Get your exercise. While scientists don't yet understand why, aerobic exercise has been proved to help you fall asleep faster at bedtime, spend more hours in deep sleep, and wake up less often throughout the night, says Komaroff. At the same time, vigorous exercise can act like a stimulant (which is a great daytime energizer), so schedule your workouts in the morning or afternoon, when you need a boost the most
Follow the 15-minute rule. If you can't fall asleep, or if you wake up and can't get back to sleep within about 15 minutes, get out of bed and do something relaxing that will help clear your head, such as reading, meditating, or knitting (but not watching TV or surfing the Web). Then, once you feel sleepy again, go back to bed. If you stay put and fret about being awake, you'll only make yourself more anxious and less likely to catch the z's you need.
Write down your worries. During the day, jot down any stressors that are weighing on you, says Carden. Then, do some mental problem-solving before your head hits the pillow or, if you're falling short on solutions, tuck your list away and resolve to brainstorm ideas during your morning shower or commute to work. Just knowing you've established a plan for tackling your to-do's will make you feel like you've made some progress, allowing you to relax, drift off and wake up the next morning ready to take on the day.

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