Valentines Days is around the corner and Crocs would like to wish everyone Valentines Day. To celebrate this day, watch out for the Crocs Valentines Day Specials happening @ Fahrenheit 88.
Read more … Crocs Valentines Day Specials
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It's the time of the month again. Go Extra Wild this 31st where the Baskin Robbins is offering the 31% Off! Just for Yummy Handpacked Item! Swing by your nearest Baskin Robbins Stores. With So Many Flavors, So little Time!
Read more … Baskin Robbins 31% Off
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Book lover, here is your chance to buy cheap books. There is a book clearance organised by Times and it's happening now. With discount up to 90% off.
Read more … Times Books Clearance 2011
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Tomei wants you to look better during this Chinese New Year and it's offering the Tomei CNY Jewellery Fair happening today at the Mid Valley. With various jewelry offered during this fair
Read more … Tomei CNY Jewellery Fair
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Craving for the Chinese New Year and want to shop groceries for this festive season? Check out the Watson Chinese New Year Sale. With discount up to 25% off.
Read more … Watson Chinese New Year Sale
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Planning for travel? Check out the Last Minute AirAsia February Deals. With affordable Fair from RM18 one way. Buy & Fly Now
Read more … AirAsia Last Minute Deals
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Exclusive deals from Parksons Gurney Drive on SK-II. You will received a free gift with the purchase of SK-II.
Read more … Parkson SK-II Promotion
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Vichy is having it's Free Essentielles Cleanser giveaway. Exchange your current facial cleanser for a Free Vichy Essentielles Cleanser.
Read more … Free Vichy Essentielles Giveaway
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Quiksilver & Roxy is having it's Chinese New Year Special. All customers will receive additional RM8 gift voucher with every RM200nett worth of purchases.
Read more … Quiksilver & Roxy Chinese New Year Special 2011
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Metrojaya would like you wished your a Happy Prosperous & Gong Xi Fa Cai. On top of that, they will be giving up a Chinese New Year Promotion.
Read more …Metrojaya Chinese New Year Promotion 2011
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Digi is offering some awesome deals for phone, the Digi phone Sale. Prices starts from RM88 with DG Smart Plan. Only at Digi360 Solaris Mont Kiara,
Read more … Digi Phone Sale
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Check out the Giant Low Price Promotion happening today for 3 days. Basic Clothing at Low prices. With various of products offered during the promotion. This is a 3 Days Special.
Read more … Giant Low Price Promotion
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It's getting hot in here but don't take off your clothes! Just grab whatever you like at the CNY Mega Hot Deal and take them home with you. With discount up to 70% off.
Read more … Sogo Chinese New Year Mega Hot Deal 2011
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This festive season spread the joy and pamper your loved ones with fantastic gifts from Philips!
Read more … Philips Double Festive Celebration
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Due to overwhelming response, Luen Heng is having it's 2nd Wine Warehouse Clearance in a month. With Wine From RM15 onward.
Read more … Chinese New Year Wine Warehouse Clearance 2011
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Attention all men. Are you shopping for the Chinese New Year? Come over to the Isetan Lot 10 and check out the Isetan Men's & Sundries Fair. There will be discount up to 50% off on selected items during this fair.
Read more … Isetan Men's & Sundries Fair
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With Chinese New Year around the corner, you can start you shopping and check out the Isetan Men's Wear Festive Gallore. With discount up to 50% off on selected items.
Read more … Isetan Men's Wear Festive Gallore
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Ready, Set SHOP! With Chinese New Year around the corner, Watson know that you're in shopping mood and Watsons has plenty in stored for you.
Read more … Watson 3 Days Special Promotion 2011
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Voir is opening a new branch at the AEON Bukit Indah and having it's Voir Opening Promotion exclusively for the VPC members
Read more … Voir Opening Promotion 2011
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TESCO is having the 10 Golden Days of Prosperity Savings. There will be a 10% Cash Rebate for Tesco RHB Credit Cards and 10x Clubcards for TESCO RHB Debit Card
Read more … TESCO Electrical Promotion
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Good News. Check out the post Parkson Lingerie Chinese New Year Special. There will be various brands offered during this Sale.
Read more … Parkson Lingerie Chinese New Year Special
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In Conjunction with the Chinese New Year, HSBC cardmember will received freebies during this Propreous day. Parkson will be giving away Free Prosperity Bowl Set with purchase of RM350 & above storewide with your HSBC Credit Card & Parkson Elite Card with RM500 with your HSBC Credit Card
Read more … HSBC Parkson Promotion
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To all the Golfer out there, check out the MST Golf Sale happening now. With discount Up to 70% Off during the sale.
Read more … MST Golf Sale
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Check out the opening of the Sakae Sushi in Fahrenheit88. There will be a FREE Sakae Sushi Angpow for 1st 88 customers during the prosperity hours.
Read more … Sakae Sushi Fahrenheit88 Opening Promotion
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Planning to buy some cheap cosmetics? Check no more and you are invited to the I Nuovi Cosmetic Chinese New Year Private Sale 2011 happening tomorrow. Expect great discount on the cosmetics by I Nuovi during this private sale.
Read more … I Nuovi Cosmetic Chinese New Year Private Sale 2011
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Start the Chinese New Year with a gift you'll wish you got more often. Get up to RM1500 off selected smartphones when you sign up for a 3GB Data Plan or BOG90 plan on a 24 Month contract. Choose a HTC Desire and you'll get one red casing for free.
Read more … Maxis - Chinese New Year Phone Promotion
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Good news for the HSBC cardholder. Now you can enjoy up to 50% Off on your next purchase when you spend RM88 & above in a single receipt. There will also be a FREE La Senza Totebag when you spend RM180 & above in a single receipt.
Read more … HSBC and La Senza Promotion 2011
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Hurry, last 3 days at the biggest 1-stop Warehouse Sales for Chinese New Year goodies! Lots and lots of free vouchers and exciting goodies (cookies, chocolates, gummies, fruit drinks, hampers, gift boxes and many more) for a prosperous Chinese New Year ahead!
Read more … Cocoaland's Great Warehouse Sales 2011
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Attention to all the bag lovers. In conjunction with the Chinese New Year festive, there will be a Chinese New Year Handbag Sale happening this weekend. Come over and check it out as the bags will be at the lowest price. On top of that, there will be additional 5% Cash Rebate for Cash Payment
Read more … Chinese New Year Handbag Sale 2011
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Wedding toasts truly perform a very essential role in the wedding celebrations. They serve as a link amidst the formal wedding ceremony & a less formal atmosphere at the reception.
The wedding toasts allow the family members, relatives & all the close friends to talk their hearts out & with the beloved couple.
Initially this culture was started with the belief that making some loud noise like ringing a bell, clinking the glass, etc. casts away all the evil spirits.
The wedding toasts can also follow the traditional order & the non-traditional order as well.
The Traditional Order for Toast
1. In a traditional order of the wedding toast, the first & foremost toast is raised for the bride or for the beloved couple.
2. It is done by either of these that are – the best man, some close relative or a close friend.
3. Next, the groom responds in the honor of the bride with a message from the heart.
4. This message also goes in the honor of the person raising the toast, their parents and the brides’ maids.
5. Further, the best man then thanks the groom on the behalf of all the brides’ maids.
6. Some times the bride also speaks a few words right after the groom, as she tanks the best man and the brides’ maids.
7. Next some close friends or the relatives may follow with the next toast.
8. Now the bride’s father tanks all guests on the behalf of the bride’s mother & himself, as they announce the beginning of the celebration.
The Non-Traditional Order for Toast
1. This surely has different order as compared to the traditional.
2. Here, the order can be modified as per the choice of the couple, the guests & the occasion.
3. In this case the emcee proposes the very first toast in the honor of the couple.
4. Then the groom thanks the one who raised the toast that is the emcee, the guests and then raises a special toast for his bride.
5. Next, the bride expresses gratitude for the groom, the guests & proposes a special toast for her parents & the in-laws.
6. Sometimes a special toast can be raised for the in-laws.
7. Next the bride’s father thanks the bride for her toast. They thank all the guests, and announce the beginning of the celebrations.
8. Some times, the emcee also proposes a toast for the brides’ maids.
9. Soon after this the maid of honor responds as she thanks for the toast & proposes another toast.
10. Some times the emcee takes pleasure in introducing the guests who propose the toasts, and then they announce the celebrations beginning.
Now, here are some special tips that can be used while proposing the toast:
1. First & foremost serve the beverage to the bride, followed by her groom, then the maid of honor, couple’s parents & next, the best man.
2. A toast can be served as a sip of champagne or wine. For the non-alcoholics the options are any beverages except tea, coffee & water.
3. If you will propose the first toast, make sure that not only your glass, but also all the other glasses are filled before you start speaking.
4. While proposing a toast, one should raise the glass in the right hand.
5. The glass must be held straight in line with the shoulder.
6. Try composing some words to speak on the wedding toast. In case, you can not write some good piece, try reading out some traditional wedding toast, though you must personalize it with some true feelings from the heart. You can talk about the couple here.
7. At the end of the toast, remember to invite all the guests to join the celebrations.
8. Also you must thank them for coming to the wedding & give them some heartfelt response.
9. In case a toast is raised for you, that is, you have received a toast you must not raise the glass. You also must not stand or sip from your drink.
10. While receiving the toast, you just thank the ones who have raised the toast for you. Though it is not much required, you might like to propose another toast.
An online business always lives through a blog or a website. But it is not enough to have a blog or website to have many visitors and full advantage of it. Why do I say that? Because there are a lot of online platforms on where there is posted information in various areas every minute. So everyone offers content, especially through blogs.
It is often preferred a blog, and especially a WordPress blog because of the multiple advantages it offers: it's free, easy to install, Google loves blogs and indexes them very quickly, and more - you don't have to be a webmaster to work with a blog. But there is also an issue that many people ignore: optimizing your blog. It's like you have a tangible product that is not worth anything if it isn't correctly packed to be attractive to consumers.
Is it really necessary to do a blog optimization? My blog looks great and has a very attractive content. . .
You may have a quality content but this does not you help much. And I will tell you why!
First, in this way your blog's ranking will increase in search engines. This means that search engines will begin to give importance and to prefer when people do searches on specific topics!
Then, if you make an efficient blog optimization you will bring a lot of traffic! You will be like a magnet that draws visitors from multiple sources such as web directories or social networking sites.
10 steps for an efficient blog optimization
1. Pay attention to keywords.
When you write a blog post, make a keyword research before choosing the title. You can use some suggestion keyword tools like Google AdWords Keyword Tool, Wordtracker or SEO Book.
2. Optimize the categories that you create.
Be sure you have added the keywords in the categories title. Also put each post in a category or more categories if necessary.
3. Optimize the template:
Make sure post titles appear in the title tag and append the title tag (hard code) with the most important phrase for your blog. Example: " MLM Leaders - MLM Training Blog"
MLM Training Blog is included on every blog post title tag automatically.
4. Use RSS Feed.
Add an RSS feed subscription button for your readers.
5. Be original when you write and especially write orderly.
Even if you write about things already discussed on other blogs, search for information and write them in an original manner. Use your experience and always create new things! Your readers will appreciate it!
Also, align your blog arrange your site on line, arrange it on paragraphs so that it will be easy to read and watch!
6. Stay connected with social sites (social bookmarking sites)
For this I recommend a plugin called Digg Digg that allows your posts to be sent to different social networks.
Also a very useful program is Onlywire Submitter! With one click you can send your content to more than 30 social networks!
7. Submit your blog to Blogs Directories
You can choose directories like Dmoz, Ezilon, Blogville Mozdex etc.
8. Ping other websites
When you write a new post ping sites such as FeedBurner or Technorati to inform them that you have added a new post. Google also offers a great service to index blogs: Ping Google's Blog Search
9. Post very often
Google loves blogs that updates quickly and bring new and interesting content. So you have to post more often: at least two days and, if you want better results, you have to post every day.
10. Protect yourself from spam comment
Many bloggers can send you spam and other unwanted comments and Google doesn't like this. So you use various programs to protect yourself from spam. A program I personally use and I find it very good is Akismet.
Spotting Cheap Golf Clubs
There’s definitely a good reason why golf is considered to be a millionaire’s game. Not only is this the most well-loved sport of those who have a lot of time to learn and play the game, but the equipment you’re going to use don’t come cheap. They can run from hundreds to thousands of dollars, depending on the brand. Nevertheless, you can still get yourself cheap golf clubs?if you know what, how, and where to look for them.
What You Need to Know about Cheap Golf Clubs
1. Shopping for cheap golf clubs isn’t easy.
Don’t think that searching for cheap golf clubs is going to be a walk in the park. The searching will definitely force you to spend a lot of time scouring through the World Wide Web or in various sports shops in your area. However, with sheer patience, there’s huge possibility that you can find cheap golf clubs that are perfect for you.
2. Cheap golf clubs are the ones that aren’t used much.
The rich people can always afford to find new sets of golf clubs, but they would also like to capitalize on their investment. Hence, they are going to sell them to small sports stores and online, such as in auction sites, at a much lower price. On the average, cheap golf clubs will cost one-half or one-fourth of their original purchase price.
3. You can go for discount sales for cheap golf clubs.
If you don’t like to purchase used ones, you can settle for those cheap golf clubs that are sold at discount prices. The discount rate may range from 10 to 50 percent. However, as the common rule in shopping malls, the higher the discount the longer the items have been around and not bought. These cheap golf clubs may already be somewhat outmoded once you decide to buy them.
4. Watch out for new models of golf clubs.
The question here is why. You see, real golfers are very serious about their games that they’re willing to spend a lot for newer, much better, and more advanced golf clubs. In exchange, these sets are sold as pre-owned and thus come out as cheap golf clubs in the market. Monitoring the trends of golf clubs will allow you to spot for new outmoded cheap golf clubs. This way, you can still have more time to enjoy the extensive features of your club sets without spending a lot.
5. Check the quality of your cheap golf clubs.
Quality should always be your concern even if you’re trying to acquire cheap golf clubs. Make sure that they have passed through 17-point inspection, which basically verifies the strength and reliability of the shaft and the head. Also take note of the length, loft, as well as the weight of the swing. Reconditioned and cheap golf clubs should be properly issued with an authenticity certificate to confirm that the clubs are authentic and are not imitations.
6. Purchase cheap golf clubs by piece.
When golf clubs appear to still be too expensive for you even if they’re already used or reconditioned, learn to purchase cheap golf clubs by piece. You can simply ask someone to assemble them all together or you can do it yourself if you know how.
7. Don’t settle for clones.
There are some cheap golf clubs that are actually clones, which means they are exact replicas of the original ones. Though you can save a lot from them and they share the same features, you are not guaranteed of their quality. Moreover, these supposed cheap golf clubs tend to not last longer.
These days with the economy the way it is, it can be hard for people to find a job. Thousands of people all over the country are currently unemployed, or are in positions that are drastically under utilizing their knowledge and skills.
Other people, like college students simply do not have the time to work a consistent steady job. Maybe you just want to get out of the rat race and start making your own money. If you have found yourself in one of these situations, than perhaps you should try your hand at blogging for money.
Blogging for money is a great job for anyone interested in just about any niche subject in addition to enjoying writing. If you have a passion for writing, a strong work ethic, and enjoy being your own boss then blogging is definitely a viable job option. Here are two options regarding how to make money blogging:
1) Write for "Content Mills."
There are quite a few websites out there known as "content mills." In a nut shell, these sites are services that hook writers up with content buyers. The content buyers request articles written about certain topics, which are then posted as orders on the content mill. The order is listed for all the writers to see, and just about anyone can claim it.
Most sites also have different tiers of quality levels, with higher quality costing more. Writers interested in getting these articles, which pay more, must first prove themselves with lower quality articles. If you are just starting with blogging and do not know much about SEO this is a great place to start as you develop your writing ability.
2) Start your own blog.
The other big option is to start your own blog. You could write a blog on just about any topic. Here are a few options:
* Celebrity Gossip
* Technology News
* TV/Movie News and Reviews
* Music Reviews
* Niche markets (Some examples are 70s muscle cars or laptop computers - the more specific the better).
* How To Blog
* Food (This could involve either cooking or reviewing restaurants).
Once you have a good deal of content, you can think about monetizing your blog. There are a few ways to do this:
1. Sponsored Posts
There are a myriad of sites out there that you can list your blog on, and advertisers will pay you money to write a nice blog post and link back to their product or service. These can pay upwards of $5-10 a pop, though the offers aren't very common.
2. Click-based Ads
Using sites like Google AdSense you can make $.50-$3 or more per click. However keep in mind that Google is very strict and has quite a few ways to tell if you are trying to mess with the system and get fraudulent clicks. So be very careful when you work with Google.
3. Other Ads
Sometimes your blog will get popular enough that you will be asked to host an advertisement for a product or service. How much you charge the business is entirely up to you, though I would keep it reasonable to start with in the hope that you get some return advertisers.
Now that you know a few methods on how to make money blogging, the only thing stopping you is yourself. Get out there and start dreaming up new blogs and start creating content for the web. Before you know it you will start to see a new source of income doing something you enjoy in your spare time, and who knows - you may end up educating your friends on how to make money blogging. Now get out there and start writing.
Lots of these tips are squarely in the restoration and NOT conservation camp. However, most Barbies are not as rare or historically important as, say, antique dolls from the 1800s. That said, please note that you can ruin the value of a doll with a bad restoration, and also that many collectors do not want to purchase restored dolls (hair restyled, lips repainted, etc.). However, if you have some basket-case Barbies you want to fix up for your own collection, or even for sale IF you make full disclosures, then the following tips are invaluable to help you fix up your dolls!
Plastic dolls are slowly degrading. Many different formulas for plastics are used, just like composition dolls, so disintegration is happening at different rates for different dolls. Plastic dolls can smell bad when they are degrading, or they can get sticky. They can also show a white powder caused by leeching plasticizer that many people mistake for molds. Or, they can get sticky faces (see below). There are no known ways to stop the plastics from degrading once they start, only ways to cosmetically treat the problems.
Sticky Vinyl Faces: Certain vinyls, including the vinyl used for certain #4/5 Barbies, is susceptible to stickiness from migrating plasticizers. Also, dolls made of hard and soft plastics often cause disintegration in one another--where the materials meet becomes sticky. You can make a barrier between these pieces--use kid glove or pellon. It will work for awhile to not cause further stickiness. To treat the stickiness, many people will clean a doll with alcohol (highly abrasive; actually takes MORE plasticizer out of the doll!) then use talcum powder to wick up stickiness. I would personally wash the face with mild soap and then use the talcum powder. Another possible remedy for sticky faces is Twin Pines Formula 911.
Repairing Splits: Many Barbie collectors use Plastix, made by Locite, to repair neck and leg splits in vinyl. This is a two-part super-glue gel. Others use vinyl repair compound made for pools.
Treating Green Ear: Please read my full article on How To Treat Green Ear.
Plastics over metal--There is no known cure for this problem--metal inside of a doll limb will cause green marks in the e plastic. You can see this effect in many Dawn dolls from the 1970s, in the knees of the dolls.
Shampooing/Detangling Barbie's Hair: Many collectors successfully use regular shampoo (baby shampoo is good) and conditioner to shampoo a Barbie--some people also successfully wash with mild regular soaps such as Joy, then use fabric conditioners such as Downy to soften and detangle hair. HOWEVER, some collectors have also reported that Downey will fade the hair color on certain Skippers and Twist and Turn dolls. In any event, if you use a fabric softener on doll hair, make sure it is dye free, and dilute it.
Setting Barbie's Hair: You can set Barbie's hair by rolling (wet) onto cut straws or bobby pins. Also on thin metal tubing if you have it available (great for doing a tight curl on the end of a ponytail). Set the hair into boiling water briefly to set the curl (NOT the doll!) and then let the hair dry before removing your curlers. Bobby pins work great for setting bangs.
Reflocking Hair: You can reflock Ken heads! To reflock, buy "turf" material that can be used for reflocking, sold at hobby shops. Someone once told me that this is the material used by model car builders when they are making "velour" seat covers! If you have a tiny area to reflock, you can just fill in. However, if the head is a mess you might be better off scrubbing off the old flocking with soap and water. If appropriate and needed, first paint the area to be flocked with Liquitex acrylic pain. Then, use a white water soluble glue to paint a thin area of glue all over the head, forming a hairline as you paint (with a small brush!). Put the flocking in a metal strainer with small holes, and sift it all over the head while the glue has just slightly started to dry. Pat Ken's head gently to set up the flocking. After the glue is dried, you can blow off any excess flocking. You CAN glue over the flocking if you missed spots, but I don't recommend it as the flocking doesn't look very neat after that is done.
Changing Basic Barbie Limbs: This doesn't work for limbs attached by mechanisms. But, if you have a limb that is ruined, and you have a donor Barbie lying around (ahem, one in bad condition but with a lovely limb--ok, this is starting to sound like a horror movie now....) here is what you do. To pop out the arm, boil water and dip the limb and torso hole in the boiling water for about 30 seconds. Then, the arm should be easy to pry out (gently!) without splitting the torso vinyl. Then, do the same to the donor doll. Take the desirable limb, again dip the shoulder on the doll receiving the limb in boiling water for 30 seconds, gently put your new limb in, and, there you have it--a whole doll with an improved limb!
Straightening Out Bow-Legged Barbies: Do you have a bow-legged vintage Barbie? How about one with splayed legs? Not very attractive. Well, here is how to fix bad gams on your Barbie. Again, boil the water and dip the legs in to soften the vinyl. Remove the doll, and straighten out the bent leg, ankle, etc. Hold it in the correct position for awhile; you then may want to tie the doll's legs in the proper position using soft ribbon, etc (don't use something like a rubber band that can leave a mark in the soft vinyl!).
Repainting: Most collectors use Liquitex acrylic paints to repaint Barbie features. Use the tiniest brush you can find. Be careful when you repaint lips! The paint CAN bleed into surrounding vinyl. It can be removed usually with Removzit, made by Twin Pines. Working under a lighted magnifying glass can greatly help!
Repainting Brows: The hardest feature to repaint and have it look normal! You will need to mix brown, white and black paints to get the right color, which varies from doll to doll. You will also have to measure (use a doll with OK brows to do this) the brow, including the arch. You can use tiny, light pencil marks as a guide. Barbie's eyebrows are not usually totally symmetrical, so you won't have to copy the right and left exactly, BUT you'll need to get the "look" right and using a doll with good brows as a guide will help.. If you ruin them, you can take the Liquitex off with alcohol and toothpicks.
Replacing Earrings: Do you like the look of the small pearl Barbie earrings, but don't want to risk a case of nasty Green Ear? You can get the "look" by using little white pearls on bridal sprays from craft stores! The pearls are on plastic monofilaments, not metal, so there is no risk of green ear.
Removing Ink/Magic Marker Stains: The following have ALL been used by various restorationists to remove ink and magic marker stains from vinyl dolls: Goo Gone, Removzit, photo emulsion cleaner (Tech 12, from archival houses), My favorite is Removezit from Twin Pines. I DO I DO use the popular Twin Pines products formulated by Nick Hill for restoration of my basket-case Barbies, and I have had good success with them. However, the curator of the Strong Museum advises caution, since we don't know what chemicals are in these products. In any event, none of these remedies for removing ink is archival. Be cautious when using any of these products on mod-era dolls, as they can remove the skin tones. If this happens, check out the Twin Pines site for information on using magic markers to re-dye the doll's skin using Eberhard Faber's Design Art Markers. .
Fixing Pin Holes: Try a hot glue-gun without the glue to gently melt the plastic to close the hole (very risky, but can work).
Getting a cell phone for the first time involves learning a lot about the features common to most cell phones. Here is an overview of what you can do with a cell phone:
Special tips and facts:
How to sleep better tip 1: Keep a regular sleep schedule
Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.
Set a regular bedtime. Go to bed at the same time every night. Choose a time when you 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. 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.
Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Discovering your optimal sleep schedule
Find a period of time (a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you’re sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you’ll eventually land on the natural sleep schedule that works best for you.
How to sleep better tip 2: Make your bedroom more sleep friendly
It’s not just the number of hours in bed that counts—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may need to make some changes to your sleep environment. The quality of your bedroom environment makes a huge difference in how well you sleep.
Keep noise down
Free online white noise:
Free White Noise
Simply Noise
People differ in their sensitivity to noise, but as a general rule, you’ll sleep better when your bedroom is quiet. Even if you’ve learned to sleep through certain noises, such as the wail of sirens or the roar of a passing airplane, sleep studies show that these sounds still disrupt sleep.
If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. White noise can be particularly effective in blocking out other sounds and helping you sleep. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
Keep your room dark and cool
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 curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes.
The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable
Is your bed big enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.
Your mattress and bedding are also important. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.
How to sleep better tip 3: Create a relaxing bedtime routine
If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.
Turn off your 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. Part of this is due to content. Late night news and prime time shows frequently have disturbing, violent material. Even non–violent programming can have commercials that are jarring and loud.
However, even the most relaxing program or movie can interfere with the body’s clock due to the continuous flickering light coming from the TV or computer screen. Television is also noisy, which can disturb sleep if the set is accidentally left on.
You may be so used to falling asleep to the TV that you have trouble without it for the first few nights. If you find you miss the noise, try soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.
Reserve your bed for sleeping
If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.
Relaxing bedtime rituals to try
Read a light, entertaining book or magazine
Take a warm bath
Listen to soft music
Enjoy a light snack
Do some easy stretches
Wind down with a favorite hobby
Listen to books on tape
Make simple preparations for the next day
How to sleep better tip 4: Get stress and anxiety in check
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, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears 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.
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.
How to sleep better tip 5: Eat right and get regular exercise
Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
Avoid alcohol before bed. 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.
Cut down on 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.
Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
Quit 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.
Eat a light snack before 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. For a relaxing bedtime snack, try:
Half a turkey or peanut butter sandwich
A small bowl of whole–grain, low–sugar cereal
Granola with low–fat milk or yogurt
A banana and a cup of hot chamomile tea
You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of daily 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. Try a brisk walk, a bicycle ride, or even gardening or housework.
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 promotes sleep. Don’t feel glued to the couch in the evening, though. Relaxing exercises such as yoga or gentle stretching shouldn’t hurt.
How to sleep better tip 6: Try not to worry about 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.
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.
