| How to Fall Asleep Posted: 13 May 2019 01:00 AM PDT Falling asleep isn't always as simple as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind, or getting comfortable might seem impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality. EditManaging Noise and Light - Dim the lights in your house 2 hours before bed. Bright light after sundown tells your brain that the sun is coming back up, which can prevent it from releasing hormones that help you fall asleep. Use your dimmers, if you have them, or turn off bright overhead lights and use lamps instead.[1]
- Don't look at your phone, computer, TV, or other screens before bed. Electronic screens emit blue light, which tricks your brain into thinking it's the middle of the afternoon. Do your best to avoid screens at least 1 hour before you hit the hay.[2]
- Additionally, email, social media, and other stimulations will get you worked up and make it harder to fall asleep.
- If you need to use your phone or computer before you go to bed, lower the brightness and use an app that filters blue light.
- It's okay to look at electronic screens that don't emit light, such as e-readers without built-in back lights.
- Try wearing earplugs if you're dealing with constant, inescapable noise. Small earplugs or bigger, noise-eliminating earmuffs could provide the tranquil soundscape you need to drift off to sleep. If you find earplugs or earmuffs uncomfortable, you could also try sleeping with a blanket or soft pillow over your head.[3]
- Hide your clock. Make sure your clock is out of sight, and resist the urge to check the time. You'll never fall asleep if you constantly check the clock and think, "If I fall asleep now, I can still get 5 hours of sleep."[4]
- The light from a digital alarm clock can also keep you awake.
- If you have an analog clock, the ticking might be disturbing, so consider going with a quieter alternative.
- Use white noise to fall asleep in noisy environments. White noise is a constant, unobtrusive noise that helps you ignore disturbing sounds, like noisy neighbors or a busy street. It can be the sound of static, raindrops, rustling leaves, or calm, wordless music. You can look for a white noise channel on your video or audio streaming service, or invest in a white noise machine.[5]
- If you use a streaming app or service, make sure the white noise won't be interrupted by commercials.
- A fan or air purifier could also do the trick.
- Buy or make a sleeping mask. If you're struggling with ambient light, make an impromptu sleep mask out of an old tie, pillowcase, or headband. You can also buy one online, at your local pharmacy, or at a department store.[6]
- You should also choose heavy, light-blocking curtains for your bedroom.
EditFalling Asleep Faster - Count slowly to ease racing thoughts. Start at 1 and slowly work your way up to stop worrisome thoughts from bouncing around your head. Counting sheep (or another animal or object) might also help keep your thoughts from racing.If you lose track, simply go back to 1 and start over.[7]
- Try progressive muscle relaxation exercises. Starting from the very tips of your toes, gradually flex and release all of your muscle groups 1 at a time. Breathe in as you tense your muscles for 5 seconds, then visualize the tension leaving your body as you relax.[8]
- Escape into your imagination instead of focusing on sleeping. Trying to force yourself to sleep can make you restless. Take your mind off of sleeping and think about something relaxing.[9]
- Build your perfect house or room in your mind.
- Picture a calm setting, and try to vividly imagine its soothing sights, sounds, and smells.
- Invent a peaceful story; just don't imagine an exciting adventure.
- Block out unwanted noises. Noise can impact your ability to get to sleep as well as your overall sleep quality. Try listening to a radio program or podcast that's not too engaging to help block out noise distractions such as traffic, as well as worrisome thoughts. Listen to something that is soft-spoken instead of loud, and something you enjoy but not so much that you will stay up just to listen to it. Recommended podcasts include: [10]
- Try slow, deep belly breathing. Place your hand on your belly, and inhale deeply as you count to 4. Fill your belly up as you inhale, and try to keep your chest still as you breathe. Hold your breath for a 7 count, then exhale slowly as you count to 8.[11]
- Try doing deep belly breaths as you count and visualize calming scenery.
- Try meditating to calm your mind and body. Breathe slowly and deeply, and visualize soothing imagery, such as clouds, a quiet beach, or a comfortable place from your childhood. Allow your thoughts to wander like passing clouds or rocking waves as you relax your muscles and sink into the bed.[12]
- Give sleep supplements a shot. There are many sleep supplements available that may help you fall asleep. Before trying a supplement, it's wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding.[13]
- Your body produces melatonin naturally, and it is the most common sleep supplement on the market. The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality.[14]
- Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg.[15]
- Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you. When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea.[16]
- Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia. However, you should avoid routinely taking antihistamines to fall asleep, especially if you're not suffering from allergies or a cold.[17]
- Get up and do something relaxing if you can't sleep. If you can't fall asleep after 30 minutes, leave your bedroom instead of tossing and turning. Try reading, taking a hot bath, listening to soothing music, or having a light snack. Do the activity for 15 to 20 minutes, or until you start to feel drowsy, then head back to bed.[18]
- When you get up, keep the lights dim, and avoid looking at your phone, computer, television, or any other electronic screen.
- If you stay in bed tossing and turning, you might associate your bedroom with stress, which will make it harder to fall asleep.
EditCreating a Comfortable Environment - Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below . Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they're dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.[19]
- Additionally, use your bedroom only for sleeping. Don't work, eat, talk on the phone, or do other activities in bed. That way, you'll only associate your bed and bedroom with relaxation and sleep.
- Light pollution can also impact how well you sleep. When you're setting up your room for the night, consider investing in blackout curtains. These will help block any unwanted lights, including those coming from the street or other nearby buildings.[20]
- Use aromatherapy to soothe your senses. Try adding lemon balm oil, chamomile oil, lavender oil, or marjoram to a hot bath. You could also purchase an oil diffuser with reed sticks, light candles, or use a linen spray.[21]
- Try aromatherapy while you're winding down before bed. You could also keep a diffuser on your nightstand so you'll smell soothing aromas as you lie in bed.
- If you light a candle, be sure to blow it out before you go to sleep.
- Choose loose, comfortable sleepwear. Go for loose, breathable fabrics, like cotton, instead of heavy materials, like flannel. Tight, heavy sleepwear prevents your body temperature from lowering, which is necessary in order to fall asleep. Sleepwear that feels soft and comfortable can also help you relax.[22]
- Sleeping nude or in underwear also helps your body regulate its temperature. Consider stripping down if you regularly feel too warm in bed.
- Your sheets should be cozy and breathable, too, so replace them if they're scratchy or uncomfortable.
- Invest in a comfortable mattress. If your mattress is old or lumpy, replacing it might solve your sleeping problems. When shopping for mattresses, always test options in the store by lying down for at least 5 to 10 minutes.[23]
- Go for an option that's soft enough to meet your comfort needs, but make sure it's firm enough to provide support. Test out all of the store's options from extra plush to extra firm to figure out your preferences.
- Testing a mattress for several minutes gives you a better idea of how it well it suits your body.
- If investing in a new mattress isn't in your budget, get a comfortable mattress pad. You could also spread 1 or 2 thick blankets over your mattress, then cover them with the fitted sheet.
EditFollowing a Healthy Sleep Routine - Stick to a routine so your body knows when it's time to sleep. If you go to bed at different times every day, your body won't know when it's supposed to fall asleep. Train yourself to fall asleep by following a set routine and practicing healthy sleep habits. [24]
- Healthy sleep habits include avoiding heavy meals before bed, doing something relaxing before bed, and avoiding caffeine in the evening.
- Suppose you want to go to bed at 11 p.m. and wake up at 7 a.m. You might have trouble falling asleep when you begin following your schedule, but you should still wake up at the set time. You might be tired, but that will help you fall asleep faster, and you'll eventually get used to going to bed earlier.
- Eat a small, healthy bedtime snack. While you should avoid heavy meals within 3 or 4 hours of bedtime, going to bed hungry can keep you up. If you're peckish, go for a small snack rich in protein and complex carbohydrates. Try having a banana, an avocado, some peanuts or peanut butter, or cheese and whole grain crackers.[25]
- Avoid sweets and pastries before bed. Sugary foods packed with simple carbs cause your blood sugar to spike and dip, which can keep you up and lower your sleep quality.
- Proteins and complex carbs will make you feel full, and you'll be less likely to wake up in the middle of the night.
- Avoid drinking caffeine or alcohol at night. Stay away from all caffeine within 6 hours of going to bed. While you might be tempted to reach for a nightcap, alcohol can throw off your sleep cycle and lower your sleep quality.[26]
- If you often have trouble sleeping, avoid caffeine at least 8 hours before bedtime, or cut your consumption entirely. Remember that there are sneaky sources of caffeine, such as chocolate and some pain relievers.
- If you do drink alcohol, try to limit your consumption to 1 or 2 drinks, and avoid drinking right before you go to bed.
- Even too much water can disrupt your sleep by causing you to wake up in the middle of the night to go to the bathroom. To avoid this, consider tapering off all beverages an hour or two before you go to bed.
- Stick to a regular sleep schedule, even on weekends. If you go to bed and wake up at the same times every day, you'll eventually get used to that set schedule. On the weekends, do your best to go to bed and wake up no more than 1 hour later than during the week.[27]
- If you sleep in on the weekends, you'll throw off your sleep schedule and have a harder time falling asleep during the week.
- Exercise 5 days a week, but avoid working out at night. Regular exercise can help you fall asleep and improve sleep quality, provided you don't work out before bedtime. Avoid exercise and other strenuous activities at least 3 hours before you go to bed.[28]
- Exercise increases your blood flow and releases hormones that make you alert.
- Avoid taking naps during the daytime. If you need a power nap, limit it to 15 or 20 minutes, and avoid napping in the late afternoon or evening. Naps break up your sleep schedule and make it harder to fall asleep at night.[29]
- Take a bath, meditate, or read about 30 minutes before you go to bed. Create a relaxing bedtime routine so your body knows it's time to wind down. Read a book, try easy and relaxing stretches, listen to soothing music, or take a hot bath.[30]
- If you read, make sure your book isn't too exciting. Good choices might be an inspirational book or anthology of poems.
- If you're using an e-book, choose one that doesn't emit light. If your e-book or tablet does have a built-in back light, use a light filtering app or lower the brightness. However, you might want to swap the back-lit device for a paper book if you regularly have sleep problems.[31]
- After a hot bath, your body temperature slightly decreases, which can help you fall asleep. Try adding lavender oil to your bath to make it extra soothing.
- See your doctor if you experience persistent insomnia or if a lack of sleep affects your daily activities.[32]
- Sleeping with a pet might be comforting and help you fall asleep. However, if your pet moves around a lot, it might be best to keep it out of your bedroom at night.
- The more active you are in the day, the more tired you will be at the end of the day, so try to stay active in the day hours.
- If someone else sharing the bed is the cause of your inability to fall asleep, discuss the problem with them. If you can't find a solution for snoring or another issue, consider sleeping in separate bedrooms.
- Consult your doctor before taking a sleep aid or supplement, especially if you have a medical condition, take any medication, or are pregnant or breastfeeding.
EditRelated wikiHows EditReferences EditQuick Summary
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Dispose of Styrofoam Posted: 12 May 2019 05:00 PM PDT Styrofoam is the household name for EPS, a kind of plastic. To throw away Styrofoam, remove any recyclable pieces, then break down sheets or blocks into smaller bits you can put in your regular trash can. To recycle, make sure you have plain white Styrofoam marked with the triangular recycling symbol. Contact local agencies to see if they'll take it. If recycling isn't an option, reuse your Styrofoam or repurpose it for creative DIY projects. EditThrowing Away Styrofoam - Remove any recyclable parts attached to the Styrofoam. Carefully look over your foam pieces for paper, cardboard, or glass. Set those pieces aside to recycle later. You can place them in your own recycling bin or take them to your local recycling center.
- Only items uncontaminated by food or medical use are recyclable.
- Contact your local agency if you're unsure what they can process.
- Break the Styrofoam into smaller pieces for ease. If you have large foam blocks or sheets, cut them into smaller cubes. They'll fit easily into a trash bag, and you might be able to fit more in a single bag.
- Throw the Styrofoam into your garbage bin or dumpster. This is what most local agencies not only suggest, but require.[1] Since recycling Styrofoam can be costly, for most, it's not worthwhile to put resources into processing it.[2] Follow guidelines and toss your foam with your everyday trash.
EditRecycling Styrofoam - Confirm you have plain white Styrofoam. In general, the only Styrofoam with a high chance of being recycled is clean, white packaging foam.[3] If your foam is dyed, it probably won't be accepted. You'll also have better luck with foam blocks than packing peanuts.
- Look for the triangular recycling symbol on your Styrofoam. Typically, recyclable plain white Styrofoam is marked with a triangle, and the number 6 is stamped inside.[4]
- This foam can be turned into plastic, sent overseas to make another item like a picture frame, then shipped back for sale in the U.S.[5]
- Remember that almost all Styrofoam food containers, cups, and plates are considered trash due to food contamination. Foam used for medical purposes is also unusable. This is true even if they have a recycling triangle.[6]
- Contact your local recycling program for information on Styrofoam drop-offs. Some waste authorities will accept clean foam food trays and/or foam egg cartons. Refer to your local agency's website for details on what they can recycle.[7]
- Google your city name and add "Styrofoam" to find your agency's website.
- Reach out to disposal drop-off sites near you. There might be drop-off areas in your area who are willing to take your unwanted Styrofoam. Use the EPS-IA's online directory to find sites near you.[8] Call locations beforehand to learn what Styrofoam they'll take.[9]
- All containers should be clean and empty. Remove any tape, labels, or plastic film.
- If you have a truck's worth of recyclable Styrofoam, there might be a fee due to the amount.[10]
- Mail in Styrofoam if there are no local options available. You can look for a mail-in location on EPS-IA's website.[11] You'll have to cover the shipping, but it should be low-cost. Remove any debris, then break the Styrofoam into small pieces. Place the foam in a shipping box.[12]
EditReusing or Upcycling Styrofoam - Reuse packing peanuts for future shipments. Shippers use packing peanuts because they're good at what they do: protecting items during transit. If you plan to mail packages, try using the peanuts you have. If you don't need them, donate to a local shipping store.[13]
- Use foam to create sets, props, or crafts. Styrofoam makes a great material for costumes or decorations because it's lightweight. Create templates on the Styrofoam for desired shapes, then cut them out. Use paint or markers to decorate low-cost but sturdy-looking props and stage backgrounds.
- Make a magic wand by cutting out a star shape. Poke a hole in the bottom with a pencil. Insert craft glue into the hole, then slide in a wooden dowel for the handle.[14]
- Use markers or paint to turn a Styrofoam plate into a shining sun.
- Glue white packing peanuts into the shape of a little igloo.[15]
- Use Styrofoam peanuts or pieces as planter filler. Using Styrofoam in the base of your planter means you'll use and waste less soil.[16] It also makes for a lighter planter and aids water drainage.
- Use Styrofoam to decorate your home. With some effort, you can repurpose Styrofoam into something new to furnish your space. For example, you could build a beautiful garden statue, or cut up pieces to make your own beanbag chair filling.[17]
- Do not burn Styrofoam as a disposal method.
EditReferences
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Write Taglines Posted: 12 May 2019 09:00 AM PDT A tagline is a quick way to market a business visually and audibly. It is very similar to a slogan, but it often covers an entire company and its products instead of a single advertising campaign. Great taglines come from plenty of brainstorming and editing. The best ones are catchy but also express the benefits of using a business' products or services. Draw inspiration from your business or product in order to write an expressive tagline many people remember. EditBrainstorming Tagline Ideas - Determine where you wish to display the tagline. The place you choose may affect the tagline's length and other characteristics. Typically, a tagline is meant to be displayed with a company logo. It is often featured at the top of a company website, but it might also be used on social media, business cards, fliers, and other advertisements.[1]
- When choosing a location to display a tagline, keep aesthetics in mind. A long tagline could crowd out a company logo, for instance. Write a tagline to fit the area you wish to display it in.
- A good tagline can often be used in a variety of places. That doesn't mean you have to use it everywhere. A tagline is good as long as it works well where it is needed.
- Select a target audience for your tagline. Decide who your product or service is meant for. The language you use in the tagline may vary depending on your audience and what you have to offer them. A tagline meant for working professionals sounds far different than one written for kids. Most taglines are simple and avoid jargon to capture as wide of an audience as possible.[2]
- For example, taglines about financial planning services are meant for adults. They are often straightforward but upbeat. Something for a food company, such as "Finger lickin' good," is much more lighthearted
- One of the world's most popular taglines is "Just do it." It's not very specific, but the brand is very popular among athletes. Customers expect no-nonsense products that help them achieve their goals.
- Brainstorm words describing the product or service the tagline covers. An effective tagline lets people know what to expect from a product or service. Think about what you need potential customers to know, then jot down a brief list of words. These words form the basis of your tagline. Come up with as many different words as possible so you have a variety to choose from when you write the finished tagline.[3]
- For example, wikiHow's tagline is, "How to do anything." That short phrase lets you know that the site contains instructions on a wide variety of topics.
- Take inspiration from the product, your website, or any other resource available. For example, if you run a website dedicated to ice cream, it probably has a lot of pictures and gentle colors. Words like cool, refreshing, and soothing are possible descriptions to include in your tagline.
- List what benefits customers get out of using your product or service. Brainstorm a separate list of descriptive words and phrases identifying what you have to offer customers. A tagline is basically an advertisement. It's very visible and has to encourage potential customers to check out what you have to offer. Try to be as specific as possible when describing these benefits.[4]
- Words and phrases like planning, financial freedom, protecting wealth, and building a foundation are common ways to describe a financial planning service.
- For example, one insurance company tagline is "In 15 minutes you can save 15% or more on car insurance." Even if you have never heard of the company before, you know exactly what you are getting from it.
- Well-known taglines like "I'm lovin' it" work because they belong to big, marketable companies that have been using them forever. A tagline like that is normally too vague unless your company is well-known.
EditMaking a Basic Tagline - Write a couple of sentences describing your business. Take your lists of descriptions and ideas if you have them. Combine them all into 1 or 2 complete sentences explaining what your business does. Try to make the description as specific as possible, as if you're pitching it to a complete stranger. Don't worry about making the perfect tagline yet.[5]
- For instance, you might write, "Acme gives you a space to host your website without a lot of hassle. Our tools help you create, design, and troubleshoot a custom site in ways other hosts can't."
- Trim the description down to a short sentence of a few words. Edit the description into a single sentence that flows well but still contains all the important information a customer needs. Once you have that, look for ways to shorten the tagline further. The exact length of your tagline will vary, but usually keeping it around 10 words or less is ideal.[6]
- Short, punchy taglines are far easier to memorize. They also fit better underneath logos and in other prominent spots.
- Trim your tagline down to something like, "Acme makes hosting and designing a website easy. Our tools are perfect." Trim it down again to, "Website hosting, perfected."
- Come up with variations to find the perfect tagline. Play around with your shortened description to find alternative taglines. Try switching around the words in your sentence or substituting some words for the ones on your brainstorming lists. Create taglines that show your business from a few different angles until you come up with one you like.[7]
- Change your tagline to "perfect web hosting tools," "website design made easy," and so on. Compare taglines to find the one you like best.
- Use a tagline to clarify what you do if your name is part of the business. Lawyers, marketers, and many other professionals run into this problem in advertising. Unless you are super famous, nobody knows what you do by reading your name. In this case, write a very specific tagline. List exactly what products or services your business provides.[8]
- For example, your tagline might be "Chartered Accountants" or "Social media trainer." Be as clear as possible about what you're offering. Clarity beats cleverness.
- Something like, "Speaker, Author, Trainer" is an example of a ineffective tagline. You could be a personal trainer, an animal trainer, or have any number of other roles.
- Use a tagline generator to help you come up with new ideas. If you're stuck, try getting some inspiration from an online generator. Plug a word from your list into the generator to instantly create a bunch of taglines. Many of them are generic and won't quite fit your purpose, but you may find value in some others. Even if you don't find one you use, you can use the generated taglines as a launching point for something original.[9]
- You can find tagline generator sites by searching for them online.
EditTesting a Tagline - Place your tagline on your website to check its visual appeal. If you plan on using the tagline in your logo, on business cards, or in other places, put it there too. A great tagline loses some of its effectiveness if it looks out of place. It needs to be up front with your name or your logo, one of the first things customers see. Make sure it doesn't clutter up your website or images, though.[10]
- Keep in mind the costs of adding a tagline. It adds a new design element to your website or anything you print out. Sometimes the tagline's costs outweigh its benefits, such as if customers already know what kind of product to expect from your business.
- Check the tagline's length to ensure it is easily visible but doesn't cover nearby graphics. Also, make sure the color and font match other design elements on the page.
- Recite the tagline out loud to ensure it's easy to say and remember. Test the tagline's flow and clarity by saying it to yourself a few times. If you stumble over it, it may need more editing. Find ways to shorten it or look for simpler words that better describe your business' purpose. Continue revising the tagline until it provides a simple but accurate portrayal of what your work is about.[11]
- Take inspiration from some famous taglines. For example, something like "eat fresh" or "got milk?" is short and memorable. A tagline like "A diamond is forever" is short and descriptive.
- Edit the tagline's tone to match your target audience. Part of the tone is using language every customer can easily understand. Doing this helps keep the tagline light and appealing. Use a more serious tone or jargon only if it suits your audience. Remember that a tagline is an advertisement, so paint your business in a positive light.[12]
- For instance, you might write "Peace of mind for your financial future" for a bank tagline. The tagline isn't the place for terms about investment. Instead, make the tagline straightforward and positive.
- If you're a programmer, you might list your name, then write, "C++ developer" to specify your area of expertise. However, "computer programmer" is still usually a better and broader title. Some clients may not know what C++ is and get scared off by the tagline.
- Read the tagline to friends and potential customers to test it. Give your tagline to other people and ask them to judge it. Start with people that you trust, then move on to customers or even complete strangers. Find out how they feel about the tagline. Ask them if it's memorable and describes your business accurately.[13]
- For example, ask, "What kind of product or business do you think this tagline represents? Does it sound friendly and engaging?"
- Taglines are a small part of marketing unless you're writing one for a large company. You don't need to spend hours coming up with something incredible.
- A clear tagline is always better than a clever one. Keep your tagline short and to the point instead of going out of your way to be witty.
- Taglines aren't right in all situations, such as for websites that cover single, specific topics. If you think a tagline doesn't add anything to your business or product, consider removing it.
- Marketing is important for taglines. The most famous taglines are well-known because they are used frequently and included in paid advertisements.
EditReferences
Cite error: <ref> tags exist, but no <references/> tag was found
|
Nenhum comentário:
Postar um comentário