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How to prevent insomnia

1. If I have trouble sleeping, I'll sometimes take a small LED flashlight and quickly flash it into my eyes
three times. I start yawning. I typically fall asleep shortly thereafter. (There is no science behind this idea,
but it does illustrate how inventing personal solutions can prove useful.)

2. Follow a regular sleep schedule. Go to bed when you are likely to feel sleepy.

3. Try white noise to muffle outside sounds. An example of white noise is a low-volume sound from a
non operating television channel. (Put on the TV timer so that the set shuts off, say, in 60 minutes.)

4. Avoid associating your bed with wakefulness. When you are unable to sleep, get out of bed. Return in
a few minutes. You may feel more ready to sleep.

5. Do moderate aerobic exercise during the afternoon every day. Most sleep experts suggest avoiding
exercise two to four hours before you go to bed. Note: There is some research indicating that mild
evening exercise at night aids sleep. Use your experience as a guide.

6. Avoid ingesting coffee, cola, tea, or chocolate (or other caffeine-containing substances) seven hours
before your regular bedtime.

7. If you smoke, refrain from doing so several hours before going to bed. (Because of demonstrated
health risks, it is a good idea to stop smoking permanently.)

8. Avoid alcohol for three hours before going to bed. A glass of wine in the evening may cause you to
feel relaxed, which may make it easier for you to fall asleep; however, as the body breaks down alcohol,
you compromise the quality of your sleep.

9. Sleep in a well-ventilated room with a room temperature of sixty-five to sixty-eight degrees
Fahrenheit. Sleep is associated with a drop in body temperature.

10. Relax your body during periods of interrupted sleep. This has some restorative value. For example,
squeeze and relax your main muscle groups. Imagine a fluffy cloud moving slowly across the sky.

11. Plan to rise between 6:00 a.m. and 7:00 a.m. There is some evidence that sleeping late increases the
risk of depression.

12. Give yourself something to compete with negative cognitions. Count backward from one thousand
by threes. Think of a positive event for each negative thought.

13. Sleep problems may co-occur with anxiety. Anxiety is a state of aroused apprehension. Isolate those
negative thoughts. Question them. By asking and answering rational questions, youve asserted control
over the course of those thoughts, and this control can help diminish them. If you have trouble sleeping
because you anxiously reflect on the trials and tribulations of the preceding day, adopt a coping
perspective. Whenever feasible and reasonable, resolve daily conflicts as they arise.

14. Sleep problems may co-occur with depression. Insomnia commonly precedes depression, serves as
a symptom of depression, and may continue to occur after depression lifts. Cognitive behavioral
methods that target insomnia can help improve sleep patterns and prevent depression or relapse.

15. If you know, or suspect, you have a medical condition affecting your sleep, and havent addressed
the condition, you are health procrastinating: putting off actions to correct or prevent a real or potential
health problem. Overcome this procrastination by making a medical appointment now.

How to compare
There are Three major differences on both device which is Specification, Price and appearance. For the
Price, you will notice it is cheaper that the original S4 made by the samsung in which it has no good
quality and and it is easy to be broken when you accidentally falls on a solid stuff. For the Specification,
This is very essential part and thing that you need to include there is a big difference between the clone
and the original, the original has a higher Clock speed and higher Class CPU/GPU including its feature
that the original samsung capable with. For the Appearance, it has no big differences, only the place
where the logo, the brand name and the proximity sensor located varies. Also the material used plastic
that cover`s the whole mother board has a difference also, the Original S4 is much ticker and it is more
stronger and not easily broken not like with the Clone. Also you can watch these videos that
demonstrate`s the tech fight between the clone and the Orignal S4. The video will show you how big the
difference is. FAKE vs Real Samsung Galaxy S4
- Best 1:1 Copy - Quadcore - Perfect clone - Air gesture [HD] Real vs Fake Samsung Galaxy S4 Fake
Samsung Galaxy S4 Vs Original S4 Comparison Key Points.

Read more: How to see difference between original and clone Samsung galaxy s3? - Difference between
first copy vs original in smartphones made in korea :

Reason should learn second language
-Bisnes and career:
English isn't the most commonly spoken language: It's often spoken at international conferences and in
airports, but Mandarin and Spanish are the most commonly spoken languages in the world.
Travel abroad for work: Sure you'd love to travel to France, but can you afford it? If your boss is footing
the bill, though, you can enjoy international travel without having to pay for it: your ability to speak the
language is your real ticket.
Able to communicate with a broader network: You'll get to move up in your field more easily if you can
speak different languages and network or collaborate at the international level.
Bring international business to your company: Attract international clients and sales to your company by
being able to communicate in their native languages.
Make yourself more indispensable: If you bring something extra to the table, like being the only one to
speak Japanese or Portuguese, you're more likely to get hired and less likely to be fired.
Show respect to international colleagues: It's respectful to speak to a visitor or client in their native
tongue, and gives you brownie points, too.
Relocation: You never know when the chance to relocate may pop up out of the blue, and if you already
know the language, you may high up on the boss' list to go.
Keep up with the rest of the world: If you want to stay abreast of the latest research or news in science,
engineering, technology or business, you may have to read a Chinese newspaper or journal to get the
info, not an English-language one.
Compete with the younger generation: More and more Americans are learning languages, studying
abroad and/or are the product of bilingual households, so you're going to have to keep up with them to
remain competitive.
Be more sensitive to cultural differences: By studying grammar for instance, the different forms of
"you" and how they're used in different languages you'll learn how and why to be more sensitive with
business contacts who will appreciate your effort.

Cut out the middle man: Save your company or yourself the price of an interpreter.
Pick up on the subtleties: By learning more than just business travel-related words, you can pick up on
memos, e-mails, jokes and everyday conversation that will help facilitate business relationships.
You'll get paid more: With such a vital and profit-producing skill, you can command a higher salary.
Be a better advertiser: Whether you actually work in advertising or are just a freelancer, you can sell
yourself and your services better if you have a solid understanding of your audience's culture.
Compete for jobs abroad: Even international companies like the UN and NATO use other languages
besides English as an official language.
-Personal Benefits
Languages enrich your personal life too, make you feel more confident and capable that you've achieved
a tough goal, and encourage you to respect other cultures and groups.
Have a better understanding of the world and how we're all connected: By being able to speak a
language with native speakers, you can better understand their culture, background and traditions.
Be happier and sexier: Supposedly it's proven that people who speak more than one language are richer,
happier and seen as being sexier.
Communicate with family members: Speak with foreign in-laws or new friends in their native tongue to
bring you closer to them.
Encourages you to respect other cultures: You may have a different view of foreign policy, diplomacy
and international aid if you learn more about a new culture.
Gain independence: You'll feel more confident and self-sufficient if you can speak more than one
Help visitors to your city: If you run into some Spanish vacationers who aren't proficient in English
in your city, you can better help them with directions or recommendations if you speak their language.
Achieve a new goal or dream: Just accomplishing a dream or goal you've always had will make you feel
confident and capable.
Impress your date: Recite love poems and pet names in a foreign language.
Improves your reading skills: Studying a language can help you get more out of your own reading, too.
Improve memory: Learning a language helps improve memory.
Order in a restaurant: It brings more to your dining experience if you can order in French at a French
restaurant, n'est ce pas?
Make new friends: When you travel, you can actually become lifelong friends with the people you meet
if you're able to communicate easily.
It's sexy: Mastering new accents and sounds is just plain sexy.
Understand your own culture: You'll draw connections and comparisons between your culture and your
new country of study, giving you the opportunity to understand where you come from and how it's
affected your personality.
Keep your brain active and healthy: Slow down mental aging and keep cognitive decline at bay by
challenging yourself with language learning.
More comfortable dealing with unfamiliar situations: Once you know that you can learn something
totally new and different, you'll feel better prepared when faced with uncertain or unfamiliar problems.