Waking up at the same time and falling asleep at the same time every day will help your body's sleep-wake rhythm to prepare you to fall asleep at the right time and wake up at the right time. Maintain this schedule during the entire week. Even though you can sleep later on the weekends, don't give in to the temptation to stay up late or sleep late. Most adults need seven to nine hours of sleep per night. If you are still tired, this may be because you happen to need more. Some adults may need up to ten hours per night. Children and teenagers frequently need even more. Try not to nap. While it may feel good at the time, if it means you can't fall asleep at night, then it may be more harmful than helpful. About an hour before bed, treat yourself to a warm shower or bath, relaxing and heating up your body. When you step out into the cool air, your body temperature will drop, which mimics the action your body takes as it is preparing for sleep. Adding this step to your nightly routine can help your body begin to get into sleep-mode. Reduce any stimuli that could keep you awake. This may include noises, uncomfortable temperatures, a television, light, allergens, or uncomfortable mattresses. Possible solutions for managing these problems include: Use ear plugs or "white noise machines" to dampen sounds. White noise machines make a low, constant noise which, after a few minutes, you won't notice. However, it cancels out other sounds which might disturb you. These techniques may be helpful if traffic noises or your neighbors keep you awake. Use eye shades or blackout curtains to reduce light. This may be helpful if you work nights and have to sleep during the day, or if there is bright street lighting outside your window. Keep your room a comfortable temperature. Most people sleep best when the room is between 60 and 67 F (16-19 C). If you live in a hot, dry climate, try using a cool humidifier or fan to bring the temperature down. If you have allergies, try to reduce the number of allergens you are exposed to in your room. If you have pets, it may mean keeping them out of your room. Another option is to vacuum frequently to remove allergens such as pollen, dust, and pet dander. If your mattress is older than 10 years and you wake up with back pain, it may mean that it's time for a new one. After a lot of use, mattresses are no longer as supportive as they were when they were new. Check your mattress to see if there is a permanent indentation where you sleep. If so, consider a new one. It's worth it to invest in a quality mattress and pillows. This includes computers, laptops, the television, and radios. The bright lights from the screens make it harder for your body to switch to the sleep phase of your sleep-wake cycle. It may be best to leave devices like tablets and televisions out of the room completely. Try to make your bedroom a place for sleep only. Turn off or remove computers and screens that produce bright lights. The lights will be stimulating and prevent your circadian rhythm from shifting to the nighttime mode. This will make it more difficult to sleep. Turn off devices that make noise. This may mean moving a clock with a loud tick or turning off the radio. If you have an easier time falling asleep with background noise, choose something soothing without words. The words will keep your mind engaged and may prevent you from falling asleep. Don't allow yourself to watch the clock as you try to fall asleep. This will make you anxious about not falling asleep, which will then make it harder to sleep. This technique may be helpful to shift workers who have to wake up during the night and sleep during the day. You can manipulate the light stimuli you experience naturally, or control it more precisely with bright sun lamps. Take advantage of the natural light by letting the sunshine into your room in the morning or going for a short walk in the sun. This will help your body's clock to program you to wake up at this time. Similarly, avoid bright lights shortly before bed. Purchase a sun lamp which you can program to come on a few minutes before your alarm clock goes off. The light will expose you to the light spectrum of the sun, causing your body to begin to wake up. This will help your body maintain a fixed sleep-wake cycle. This can be very useful for shift workers who might not be exposed to natural light during their waking period. This includes caffeinated drinks, alcohol, and nicotine. Don't drink coffee, caffeinated tea, or caffeinated sodas after lunch. Even if you still feel tired and think it won't prevent you from sleeping, it interferes with how your body regulates your sleep-wake cycle. Don't smoke. Nicotine is a stimulant and it may make it harder to sleep. Reduce your alcohol intake. Though excessive drinking may cause you to "pass out," alcohol can interfere with deeper stages of sleep, causing you to sleep restlessly and wake up more frequently. In addition, if you have drunk a great deal right before bed, it may force you to wake up to urinate several times in the night. Acid reflux can make it uncomfortable to lie in bed. Eat dinner at least two hours before bedtime to give you a chance to digest. If you are hungry before bed, eat a small snack such as a piece of fruit or crackers. Avoid foods that may give you indigestion, such as fatty foods, tomatoes, or spicy foods. Don't dehydrate yourself because if you are thirsty, it will keep you up. But avoid drinking large amounts of sugary drinks before bed. These will both wake your body up and cause you to need to urinate in the middle of the night. If you reduce your liquid intake before bed, be sure to drink a large glass of water when you wake up to prevent dehydration.
++++++++++
One-sentence summary -- Maintain a sleep schedule. Take a warm bath or shower. Prepare your bedroom for comfortable sleep. Turn off electronic devices. Use light to regulate your sleep cycle. Avoid caffeine other substances that will disrupt your sleep. Don't eat a heavy meal before bed. Limit how much you drink right before bed.

Simply double-click an Excel document to open it in Excel. Doing so will select it, allowing you to type into it. This command indicates that you want to multiply items together. This should be the cell at the top of the range of data. For example, you might type "A1" here. . The colon symbol (":") indicates to Excel that you want to multiply everything from the first cell through the next cell you enter. This cell must be in the same column or row as the first cell in the formula if you want to multiply all the cells from the first cell to this one. In the example, typing "A5" would set up the formula to multiply the contents of A1, A2, A3, A4, and A5 together. This last parenthesis closes the formula, and hitting enter runs the command and multiplies your range of cells together, displaying the result instantly in your selected cell. If you change the contents of a cell within the multiplication range, the value in your selected cell will also change.
++++++++++
One-sentence summary --
Open an Excel presentation. Click a cell. Type =PRODUCT( into your cell. Type in the first cell's name. Type : Type in another cell's name. Type ), then press Enter.