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Finance System

The financial sector in Bangladesh is continuously evolving towards a more modern and efficient system of finance which is supportive of greater investment and inclusive economic growth. The financial system of Bangladesh consists of The Bangladesh Bank, scheduled banks, non-bank financial institutions, micro finance institutions, insurance companies, co-operative banks, credit rating agencies and stock exchange.


Distance Calculator

Form America Bay Australia (Bay, New South Wales)  to Bangladesh


Distance: 5649.5 miles   9092.0  kilometers   4909.3    nautical miles

Map of bd

people of bd


President: Zillur Rahman (2009)

Prime Minister: Sheikh Hasina (2009)


Land area: 51,703 sq mi (133,911 sq km); total area: 55,598 sq mi (144,000 sq km)

Population (2010 est.): 158,065,841 (growth rate: 1.2%); birth rate: 23.8/1000; infant mortality rate: 57.8/1000; life expectancy: 60.6; density per sq km: 1,146

Capital and largest city (2003 est.): Dhaka, 12,560,000 (metro.area), 5,378,023 (city proper)

Other large cities: Chittagong, 2,592,400; Khulna, 1,211,500

Monetary unit: Taka

Facts & Figures

Principal languages: Bangla (official), English

Ethnicity/race: Bengali 98%, tribal groups, non-Bengali Muslims (1998)

Religions: Islam 83%, Hindu 16%, other 1% (1998)

National Holiday: Independence Day, March 26

Literacy rate: 43% (2003 est.)

Economic summary: GDP/PPP (2009 est.): $242.4 billion; per capita $1,600. Real growth rate: 5.6%. Inflation: 5.1%. Unemployment: 2.5% (includes underemployment). Arable land: 55.39%. Agriculture: rice, jute, tea, wheat, sugarcane, potatoes, tobacco, pulses, oilseeds, spices, fruit; beef, milk, poultry. Labor force: 66.6 million; note: extensive export of labor to Saudi Arabia, Kuwait, UAE, Oman, Qatar, and Malaysia; agriculture 63%, industry 11%, services 26% (FY95/96). Industries: cotton textiles, jute, garments, tea processing, paper newsprint, cement, chemical fertilizer, light engineering, sugar. Natural resources: natural gas, arable land, timber, coal. Exports: $15.9 billion (2009 est.): garments, jute and jute goods, leather, frozen fish and seafood (2001). Imports: $20.2 billion (2009 est.): machinery and equipment, chemicals, iron and steel, textiles, foodstuffs, petroleum products, cement (2000). Major trading partners: U.S., Germany, UK, France, Italy, India, China, Singapore, Kuwait, Japan, Hong Kong (2004).

Member of Commonwealth of Nations

Communications: Telephones: main lines in use: 831,000 (2004); mobile cellular: 2,781,600 (2004). Radio broadcast stations: AM 15, FM 13, shortwave 2 (2006) Television broadcast stations: 15 (1999). Internet hosts: 266 (2005). Internet users: 300,000 (2005).

Transportation: Railways: total: 2,706 km (2004). Highways: total: 239,226 km; paved: 22,726 km; unpaved: 216,500 km (2003). Waterways: 8,372 km; note: includes 2,635 km main cargo routes (2005). Ports and harbors: Chittagong, Mongla Port. Airports: 16 (2005).

International disputes: discussions with India remain stalled to delimit a small section of river boundary, exchange 162 miniscule enclaves in both countries, allocate divided villages, and stop illegal cross-border trade, migration, violence, and transit of terrorists through the porous border; Bangladesh resists India’s attempts to fence or wall off high-traffic sections of the porous boundary; a joint Bangladesh-India boundary inspection in 2005 revealed 92 pillars are missing; dispute with India over New Moore/South Talpatty/Purbasha Island in the Bay of Bengal deters maritime boundary delimitation; Burmese Muslim refugees strain Bangladesh’s meager resources

Read more: Bangladesh: Maps, History, Geography, Government, Culture, Facts, Guide & Travel/Holidays/Cities —

bangladesh was born on 26 march, not 16 december

It was surprising how people all of a sudden greeted “Happy Birthday Bangladesh” this year!

From facebook status to SMS to emails and personal conversations, people began to greet each other on “Bangladesh’s Birthday” this year. A real-estate agent even had a big commercial printed on Prothom Alo (page 9, 16 Dec) where the headline says “today is Bangladesh’s Birthday”.

Perhaps, having a birthday for a nation adds fun to the celebration, and is catchy for the young generations. May be it is good for Azad Products, Archie’s and Hallmarks as well.

But calling 16 December the “Birthday of Bangladesh”—innocently, emotionally or unknowingly— can have a far reaching negative consequence for our history! At a time when Bangladesh is getting prepared to try the war criminals, this confusion can be detrimental to the trial of War Criminals. This post will try to answer some misconceptions about the birth of Bangladesh.

Let’s assume that there is no conspiracy theory behind this “Birthday fiasco”. Probably it’s an emotional and innocent inaccuracy. However, there is an organized effort to downplay the liberation war and those people may get benefited if this error gets widespread.

In personal conversations and in online forums, people reported a number of questions that they came across from the proponents of this Birthday fiasco. Some witty comments can also be found in Sachalayatan.

Following are some of those questions with brief answers:

Q1. Why Bangladesh’s birth is dated as 26 March, not 16 December?

A: Bangladesh was born on 26 March 1971 through the declaration of the independence of Bangladesh. That is why we call the 1971 war the liberation war or the war for national independence. After 38 years, if we now begin to call 16 December the “Birthday” of Bangladesh, we will be admitting the claims of War Criminals (Razakars) that the 1971 war was just a “Civil War” or “rebellion of separatists” in the united Pakistan, not a liberation war (more in the following answers).

Q2. Isn’t Victory Day the real Birth of a nation?

A: No. Around the world, Declaration of Independence is treated as the actual birth of a nation and is not related to the final victory. For instance, USA celebrated its “Birthday” on 4th of July, the Independence Day

Q3. Doesn’t the Constitution say that we established the nation through the war, not before the war?

A: The Preamble of Bangladesh’s Constitution starts with these words:

We, the people of Bangladesh, having proclaimed our Independence on the 26th day of March, 1971 and through a historic war for national independence, established the independent, sovereign People’s Republic of Bangladesh

The actual independence was declared on 26 March. But the process of recognition as a sovereign “People’s Republic of Bangladesh” was very lengthy and did not occur on 16 December (see next answer).

Q4. Since no countries recognized Bangladesh on 26 March, how can this be the birth of a country?

A: Some idiot also added this paragraph at the end of the wiki post on Bangladesh’s Liberation War:

“The proponents of this terminology also question validity of the declaration of Bangladeshi independence since there was no foreign government that acknowledged the independence; thus the war was effectively between Indian Army and Pakistan Army”

When a country is born, it goes through a prolonged process of external recognitions which is not related to its birth. For instance, Great Britain recognized the independence of USA on 3 September, 1783 through Paris Treaty 7 years after the original declaration of US independence.

Similarly, Pakistan admitted defeat on 16 December, but it did not recognize Bangladesh as a nation before 1974. It took Bangladesh until the March of 1973 to get the recognition of 98 countries.  On the other hand, India gave its recognition on 6 December 1971. Initially, a nation is recognized by different nations on different days. But the nation itself has a different Independence Day which is not dependent on other’s recognition.

While important for external sovereignty and international relations, these recognitions are not essential for the birth of a nation. It’s rather a post-birth process.

Q5: Wasn’t Bangladesh conceived on 26 March, and was born on 16 December after the 9 months pregnancy period?

A: Using human-lifecycle as the rhetoric for a nation is comical. Then we will have to find parents of the country, their love, marriage. More ironically, we are assuming that Bangladesh is mortal and will have a “death day” too!

(But still if one can’t think outside the human-lifecycle, well, then Bangladesh was conceived well before 1971. Some argues it happened soon after 1946, some argues it happened through the language movement of 1952, or through the 6 point movement. Through a painful labor on 25 March (1971) night, Bangladesh was born after the midnight, i.e. on 26 March. Soon after that, a disease or a monster (i.e. Pakistan army) attacked Bangladesh and through a nine-month struggle, Bangladesh was cured on 16 December.)

Q6: When the 9 months struggle is ahead, how come one celebrates birthday on 26 March before the victory?

A: Many nations went through bloody war and struggle and never made it to freedom before. So post-birth struggle shouldn’t hold back anyone from celebrating his or her life! In a world where hundreds of children die soon after their birth, a successful post-birth struggle and survival should be honored and celebrated (there, another human-lifecycle rhetoric).

Q7: Why then we celebrate 16 December in a more joyful manner compared to 26 March?

A: We celebrate the birth with joy, but more importantly, with respect and recognition. Respect for the martyrs, respect for freedom fighters and victims. And in recognition of the nine-months struggle. On the other hand, our victory was achieved through these sacrifices, not just through an administrative treaty.

Since we had to endure the brutal bloodshed after the independence, our celebration of independence and victory days are different than those who got their independence/victory through bloodless treaties.

We have these unique Independence Day and Victory Day, and there is no need to replace them with silly terminologies.

Let’s stop this fiasco now before it gets out of hand next year.

Home » SEO » 5 Tips to Run a highly Successful Blog 5 Tips to Run a highly Successful Blog

1. Deciding Profitable Niche Market.

Although you may have seen gurus saying that only blog about topic which interests you so that you keep going on with this topic but what if your topic has very little market than you will not get much traffic and hence money which may be your ultimate goal. So choosing right niche market is your first priority and you can easily find the profitable niche market by searching keywords phrases in Google Adwords Keyword Tool External and Google insights.

2. Choosing Best blogging Platform.

After deciding your blog niche its time for you to choose blogging platform also known as content management system. There are lots of CMS available for your like Blogger, WordPress, Drupal, Tumblr etc but you have to decide which one is best suited for you and easy for you to work. Now a days WordPress is more popular than other CMS and its easy to manage blogs on it. WordPress has more professional themes and more than 17,000 free plugins ready for you.

3. Deciding Domain Name and Best Webhosting.

Choosing right domain name for your blog is very important as it will tells your blog visitors what this blog is all about. Choosing main keywords in your blogs domain name is going to help you in future for SEO. Search engines still prefer domain name with keywords in it rather than domain name with your personal name etc. After choosing domain name its time for you to choose best webhosting provider which guarantees 99.9% up-time with world’s fastest servers so that your blog will load like instantly. Hostgator is the best WordPress webhosting provider and almost all pro bloggers are using it.

4. Post quality content Again and Again and Again.

Now that you have done the basics right its time to fill your blog with quality and unique content. I bet you that if you put quality and unique content on your blog no one in this world will be able to stop you from success. But this is not going to be happen in one day or month or even months. You have to write continuously and regularly in order to be successful.

5. Take Blogging as business.

I know many of you are a part time bloggers and only blog in your spear time which is good for some period of time but if you want to earn big money and long term than you have to take blogging seriously. Blogging is a serious profession and you have to decide whether or not you should leave your job and continue as pro blogger. One thing is for sure that you have to face up and downs initially and it may test your patience and ability to fight. When you take blogging serious and give more time to your work than you will see that automatically every thing will go in favor of you and you will slowly but surly learn the art of pro blogger.

So what do you think that things are necessary for a highly successful blog other than these tips.

10 Reasons Why people will not visit your Blog Again

1. Popups.

Some people think that its a cool idea to show some ads via popup when some one visits there blog but unfortunately 95% people hate popups. Its really a cheap idea to show ads to your visitor and not only it will hurt the image of your blog in the eyes of visitor but sear engines also don’t like popup and may penalize your blog. If you want to show the ads just put them in the sidebar or footer of your blog, don’t do silly thing like this.

2. Website Loading Time.

If your blog takes ages to load than people will not wait and move to another blog. I know internet speeds are grown over the years and now many people have access to the high speed internet but still you have to target the whole audience including the dial-up users as well. Some times slow speed can be because of your slow web-host servers so try to move your blog from slow to high speed web-host for better loading time.

3. No Fresh ideas.

I think if you are publishing same old ideas again and again this is the main reason why your blog visitors are not getting back. many bloggers reproduce same articles again with some new title to fool readers but now people are very knowledgeable and they can very easily and quickly guess which blog is producing original content and which is reproducing ideas from other blogs. So try to produce your own blend with some unique ideas and than see the magic.

4. Not replying to your blog Comments.

Everyone in this world want to be appreciated by others and that why if you are not replying to your blog comments commentator will thought that you are not giving importance to him or her and next thing you can expect from them. Easily you can loose many visitors by such laziness. Manage some time for answering your blog comments every day and you will feel that visitors are coming back to your blog frequently.

5. Lots of Ads less Content.

I know everybody wants to earn as much money as they can but what if your blog visitor can only see ads specially above the fold. This will surly put negative impression in the minds of visitors and they might not read the article for which they come to your website.

6. Not updating your blog frequently.

Although its not necessary to update your blog daily but what if you post only 4 or 5 articles in whole month. This is not going to help you and your blog readers will rate your site as dead site and move on to another website. In my suggestion you should at least post 15 -30 articles in one month so that your blog look more up to date.

7. Poor Blog Navigation.

If your blog has categories and archive than why are you hiding these pages. Its very important to present nice and easy navigation to your blog visitors so that they can easily find what they want. What if you have write an articles months ago than this article will surly be hidden some where in your blog pages. So one must show popular posts, most commented post and your most important post on the front page of your blog.

8. Funky theme colors.

What if you are using many colors in your blog theme and specially red color which is the represents only for danger. Yes you can use red color if you have a blog related to valentine or blood etc. Always try to make a combination of light colors like white with blue or green or any light color which you want. Also try to use less colors and one main color to represent your blog.

9. Rubbish Fonts and Size.

It doesn’t mean that if you like some thing than other are also like it. If you use rubbish fonts on your blog with size greater than 18px than its time for you to adjust your blog and use font which are more common and can easily be available on every one’s computer. Also avoid using too many flash files as these files require plugin to show up and if visitors has no flash plugin install than your blog will look horrible.

10. Sharing unrelated content on Facebook Fan page.

You Facebook fan page is the place where your blog readers can visit and remain update with your blog updates. If you post constantly unrelated content on you fan page than sooner or later people will start leaving your fan page and hence your blog too.

        Posted by Mohsin Ali Waheed

Why do people believe in God?

Funny question, isn’t it?

If you don’t believe in (a) God, but live in a place where most people do, you’ve probably thought about this – even if just to understand others better. If you do believe, however, it’s likely that you know why you believe, but haven’t given much thought to what makes others believe.

Well, as readers of this blog know, I’m one of the former – I don’t believe in God or gods, but I like to understand people better. Therefore, I’ll try to list the several possible causes of belief in God, and add what I think about each. I mean mostly the Christian God, here, though I believe this list could apply to the other monotheistic religions.

The list isn’t probably complete, so, if you’re not included, please comment. :)

  1. You can’t explain the existence or origin of something, so you believe God must have done it. Once, we didn’t know the cause of a lot of things. Today, the last few remaining questions seem to be “how did the universe come to be” and “what is the origin of life”. This is the God of the Gaps, of course. Much like ancient people believed that Zeus or Thor created lightning, and were wrong, it’s quite likely that these last two questions also have a natural explanation – and, yet, we still make the same mistake that our ancestors did: come up with supernatural explanations, instead of simply admitting that we don’t know, yet.
  2. The universe seems too complex, too ordered, too beautiful, to have appeared naturally. A variant of the above, really. Things seem much too interconnected to have appeared randomly, and we have everything we need in this world to survive; it almost seems like the universe was made for us. A universe with billions of stars, and we’re on this infinitesimal planet… made for us, indeed. :) I may write more about this point in the future; it would make this post too long.
  3. You’ve been educated that way. I was, myself. But we shouldn’t accept “knowledge” on authority. Parents and teachers can lie (e.g. Santa Claus) or simply be wrong (the Earth being in the center of the universe, whites being superior to blacks, etc.). It’s always a bad idea to lose the ablity to question. Besides, as Richard Dawkins says, most people have the religion of their parents, which makes one’s religion a matter of chance – if you’d been born in Saudi Arabia, you’d be a muslim; in India, you’d be a hindu, and so on. If you accept your parents’ religion, it was randomly selected, in a way – so why be so sure it’s the “real” one?
  4. You feel that your faith in something greater than yourself gives your life purpose and meaning. This is a very common one. Life seems so random, so ephemeral, and so pointless… surely, there’s got to be something more, doesn’t it? Trouble is, this is no more than wishful thinking. We want it to be true, therefore it must be true. Besides, life – wordly life, in our reality – is much more fascinating and meaningful than these people believe.
  5. You’ve “felt” the presence / touch of God. Another common one. Feelings or sensations, as we know, are subjective. Quite often, we feel what we expect to feel, or what we want to feel – it’s either a placebo effect, or wishful thinking, again. Besides, if the only thing God does is to make us feel “warm inside” from time to time (if you believe in him for just this reason, that’s what you’re implying), then does such a God deserve worship? He’s no more than a “spiritual foot warmer”, after all…
  6. It’s comforting to believe that someone is taking care of you. It is, indeed – but, if the reason for such comfort doesn’t exist, it can actually be dangerous. It’s like convincing yourself that you have Superman-like powers, or that your (perfectly common) shirt is bullet-proof. If you behave according to those beliefs, you’ll probably injure yourself, or even die. If you don’t, then you don’t really believe, right? Anyway, this is – once again – wishful thinking. Believing (whether it’s true or not) feels good, so you believe.
  7. You’re afraid of death, and want to believe that it’s not the end, that you simply go to a better place. Wishful thinking, once again. In reality, things don’t become true just because we want them to be true. Alternatively, it may not be about you: sometimes, the death of a loved one causes you to need to believe that the essential part of them isn’t really dead, it’s just gone to a better place, where there is no more suffering, and where you’ll meet them someday.
  8. You feel that (finite) life in this world is meaningless unless there’s something afterwards. In other words, if, no matter what you do, you die and turn to dust, what difference does it make whatever you do in your life? So you have to believe that there’s something more. However, not only is this wishful thinking (again…), but it’s a limiting view of life. If you believe that the purpose of life is something “exterior”, then this view makes sense; however, if you instead believe that the purpose of life is life itself – that is, that life needs no external justification, and is worth it on its own – not to mention that it can be utterly enjoyable, and that you actually can make a difference while you’re here -, then you can easily see what’s wrong with this view of existence.
  9. You want to believe that there’s some kind of absolute, perfect justice in the universe, even if only after death. I’d like that, too. Really. You can’t imagine how strongly I wish that was true. I’ve seen monsters living in luxury their entire lives, and never paying for their crimes, and I’ve seen terrible things happen unfairly to good people – sometimes randomly, sometimes caused by the monsters I mentioned. I wish that both would get what they deserve. It would be so… comforting to believe so. Unfortunately, wishing doesn’t make it so. The best thing we can do is try to make things better here, not resign ourselves and hope for some kind of “justice” later.
  10. You’ve had some unusual experience that made you believe. Not necessarily a miracle (that’s the next one), but an “amazing coincidence”. Say, you prayed for something that was quite improbable, and it happened. The problem here is usually referred to as “counting the hits and ignoring the misses”. I’ll write more about it in the near future.
  11. You’ve witnessed an apparent miracle. Now, this should be it, right? I mean, if you witness an actual miracle, it means, at least, that the supernatural exists – not necessarily God (or gods), but at the very least there’s somethingout there, right? So, what are those miracles? Oddly enough, they are always one of the following:
    • A disease goes into remission, or actually vanishes, even though doctors were pessimistic;
    • Someone “speaks in tongues”, or acting as if they were possessed;
    • Something, by random chance, looks like a religious entity (such as Jesus or the Virgin Mary in tree bark, or in a slice of pizza);
    • Statues or pictures of religious entities, usually in a church, appear to “cry” or “bleed”;

    And that’s it. All but the first are so absurd that they don’t deserve consideration (if all that God does is appear on slices of pizza, then that’s not a god I’d want to worship anyway…). And that one, well, doctors can make mistakes, and there’s still much about the human body and diseases that we don’t know. Still, if it was actually God doing it, and since God has no limits, then why doesn’t he heal amputees? Are those “beyond” God? Does God hate them for some reason?

  12. You’re desperate for a miracle. Similar to the previous one, but in this case the “miracle” hasn’t happened yet. But you’re desperate, and ready to try anything, including becoming religious – or, possibly, changing religions.
  13. You see your death getting closer and closer. You don’t really want your existence to end. If something – anything – promises that it won’t, that there is an afterlife, you grab it.
  14. The example of another believer or believers inspired you. I’d say that this is actually more common in less religious societies, like in Europe, than in more fundamentalist ones, like the US or Muslim countries. I’ve seen it happen myself. Some of the best people I knew in my youth were devout believers (though not fundamentalists), and they radiated happiness and love wherever they went. It’s quite natural for others to be inspired by them. But I’d say that they weren’t good people because of religion; they’d be good people anyway.
  15. Other believers were there for you when you needed it. Similar to the above, and, again, I know cases like that. Say, you were going through a bad phase, your close family rejected you for some reason, you didn’t have any real friends, and the only people who really cared and tried to help were members of a church. It’s understandable that you may start to believe, too. Still, I maintain that you don’t need God or religion to be a good, caring human being. There are good and bad theists, and good and bad atheists.
  16. You like the sense of community that comes from belonging to a church. Again, similar. In this particular case, curiously, you don’t even need God; it’s the group itself, and its activities, that makes you feel like a part of something.
  17. Being told what to do and what to think comforts you. Sad, but true. A lot of people don’t want the burden and the responsibility of having to think and decide for themselves, and anyone or anything who relieves them of that burden and responsability will have their hearts and minds. This doesn’t happen only with religion, of course. Many people join groups – religious or otherwise – just so they can be told what to do and think.
  18. While reading the Bible, something made you believe. I almost didn’t include this one, as I’m convinced that reading the Bible, critically and dispassionately, and in its entirety, will unconvert at least ten people for each one it helps converting. Almost everyone who reads the Bible already believes; I’ve never heard of someone believing just because they read the Bible. Even most Christians are forced to ignore most of it.

And that’s it. I’ve tried to be comprehensive, but it’s possible that I missed a couple of reasons.

Now, please be honest: if you’re a believer, do you fit into one (or more) of the above? Or is your case different? I’d like to know. :)

This entry was posted on Wednesday, September 27th, 2006 at 22:31 and is filed under christianity, religion.

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10 Ways to Sleep Better Tonight

  1. Get up and go to bed at the same time every day, even on weekends.We are creatures of habit, and our sleep is no exception. Once you determine your sleep needs, you should meet those needs every day. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.
  2. Make sure your sleep environment is quiet, dark, cool, and comfortable.Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.
  3. Bedrooms are for sleeping and sex, not for watching television, indulging your pets, or doing work.Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. It is also important to remove your pets from the bedroom as they can disrupt your sleep. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.
  4. Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.
  5. Don’t take naps.The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.
  6. Exercise every day, but avoid doing it 4 hours before bedtime.Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, doing this too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.
  7. Develop sleep rituals which include quiet activities, such as reading, 15 minutes before bedtime.Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.
  8. If you are having trouble getting to sleep, as occurs in insomnia, don’t struggle in bed or you will train yourself to have difficulties there.Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.
  9. There are many things that can ruin your sleep, and you should avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep.Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating or drinking in the few hours just prior to bedtime.
  10. Make sleep a priority: don’t sacrifice sleep to do daytime activities.The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities–visiting friends, watching television, playing on the internet, eating out, and any number of others–quickly cut into our sleep time if we allow them to. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.                                                 By , Guide