By setting a regular sleep pattern, you condition your body to be ready for sleep at the time you go to bed. If possible, it is best to work with your circadian rhythms (your natural sleep cycle), rather than against them, as they work from external cues such as light and activity. Everyone's circadian rhythm varies to some extent, but seek medical advice if your rhythm is severely impacting your day. Unless you're working a job with variable shifts or working more than one job, this should not affect your budget at all. These can be a handy tool for relaxing your body for sleep, especially if you use them as part of a daily sleep routine. They can ease anxieties and tone down the volume of your thoughts as you try to go to sleep. While the best results might be achieved with a therapist, you can still get a lot of benefit for free by simply doing any of the following exercises: Breathing exercises. One breathing exercise is alternate nostril breathing, where you inhale through your right nostril while closing the left with your finger. You then exhale through the left and hold the right nostril. You inhale again through the left nostril, and switch back. Repeat until you feel relaxed (at least 5-10 minutes). Progressive relaxation. In this exercise, you close your eyes and feel each set of muscles one by one from head to toe, consciously relaxing each set one by one. Toe tensing is where sense your toes for 10 slow counts, tense them for another slow 10 counts, and then sense them again before trying to go back to sleep. Guided imagery is where you listen to an audio recording of someone calmly describing some physical environment, and inviting you to experience that in your mind. After a while, you should be able to do the imagery exercises without external audio, if you wish. However, the calming voice itself might help with relaxation. Working in bed can make you associate work with your bed, and so your brain may become alert at the stimulus of your bed. Talking with friends on the phone, playing games online, or any other activity that tends to wake you up rather than relax you should be avoided. This may sound obvious, but many people either stay up too late or try to go to bed when they're not tired. If you are too awake to sleep, try getting up and doing a relaxing activity, such as reading or meditation. Going to sleep when you're tired will help you develop a regular sleep schedule. You may need to see a therapist to implement a fully effective plan. Cognitive behavioral therapy is a treatment plan used to treat a wide variety of mental illnesses, including anxiety and depression, both of which can contribute to insomnia. Sometimes CBT is used to treat insomnia directly, by focusing on changing negative thoughts about sleep itself. If your sleeping problem is sleep apnea, after consulting with a doctor, you can try changing the angle of your bed. This will change the position of your body. This may allow you to breathe more freely. Changing the angle of the bed or your sleeping position is a cost effective way to try to address sleeping problems. If you continue to experience issues with sleep apnea after changing sleeping positions and/or bed angles, you may need to use a CPAP (continuous positive airway pressure) machine. The CPAP works to keep your airways open. You will need a prescription from your doctor for a CPAP machine, and they can cost anywhere from $100 to $800. However, most insurance companies cover the CPAP machine.

Summary: Go to bed and get up at around the same times every day. Try using relaxation techniques right before bed. Don't do work or other stimulating activities in bed. Go to sleep when you're tired. Try cognitive behavioral therapy, or CBT. Change the angle of the bed or your sleeping position. Consider using a CPAP machine.

You can use a paintbrush or a dense broom. Leave the stripper on the deck for about an hour. Be sure to check and follow the manufacturer's instructions on how to use the chemical stripper. This will completely remove all the remaining acrylic paint. The sealer will protect your deck from future stains.

Summary: Apply a paint stripper on the old acrylic paint. Rinse the paint off using a high-pressure hose. Use a putty knife or a paint scraper to scrape the remaining acrylic paint. Let the deck dry fully. Sand the area using a random-orbit sander and 80-grit paper. Apply a sealer to your deck's surface, if needed.

Maybe your vision and your prescription haven't changed at all, but your lifestyle has. For instance, have you changed professions and are suddenly spending more time outdoors or more time in front of a computer? In short, there are many types of glasses or lenses that are specifically useful for people who spend lots of time in one particular environment. Tell your eye doctor how you spend most of your time. This will allow them to help you choose the best glasses for you, considering your lifestyle. If you're in love with your frames but worried that you might need to strengthen the lenses, don't worry! You can often simply get new lens, as opposed to a whole new pair of glasses. You'll need to visit your optometrist to specify your ideal prescription, and then mail your glasses off to a company that will measure and replace your old lenses with new ones. Many eyeglasses retailers will help you work through any issues with a new pair of glasses. For instance, you may find that you new glasses are too heavy, or that a new prescription is especially bothersome. In order to make sure you are not liable to additional expense, always ask something like, "If these end up not working out, will I be able to exchange them for another pair of glasses or lenses?" Note that there will be a short adjustment period after getting a new prescription. In fact, you may experience headaches for a short time, as you eyes and brain acclimate to the new glasses. If discomfort persists, however, don't hesitate to contact your optometrist.

Summary: Account for lifestyle changes when choosing new glasses. Get new lenses in your old frames. Ask about satisfaction guarantees.

To effectively deal with emotional abuse, you need to report it to the authorities who can deal with it. The appropriate authority will depend on the abuse. For example, if someone is suffering extreme emotional abuse, then you should call the police. However, if you know a child is being emotionally abused, then contacting Child Protective Services might make more sense. If the emotional abuse has gotten to the point where the person feels terrorized or is suffering severe physical ailments, then you should call the police. Only the police can extricate someone, in particular an older person being emotionally abused by a caretaker or legal guardian. If a child is being emotionally abused by an adult in the house, then you should report the abuse to your local CPS office. You can find the appropriate office by calling the Childhelp hotline at 1-800-422-4453. When you are connected to CPS, you may be asked for the following information: your relationship to the child the child's name and age the child's home address and current location the suspected abuser and his or her relationship to the child the parents' contact information the names of other witnesses and contact information for each Each state should have an APS agency. To find the number for your state, call 1-800-677-1116. You may also use the Eldercare Locator at https://eldercare.acl.gov/Public/Index.aspx. Be sure to provide the following information: the elder person's name his or her address and contact information the reasons why you suspect emotional abuse the extend of the elder person's family or social support network whether you have seen abusive behavior if you know of any medical problems, such as dementia Your company should have a grievance process in place. Check your employee handbook or manuals. If you can't find any information, then reach out to Human Resources and ask for a meeting. You might work for a small company without a Human Resources department. In that situation, you should talk to the business owner to report bullying by your coworkers. If your boss is the bully, then you might not have any other choice but to quit your job. The appropriate authorities will want proof of the abuse, and you should readily share it with them. For example, you can provide copies of any abusive communications. You can also share copies of your medical records or give the authorities the names of witnesses.
Summary: Determine the appropriate authorities. Call the police. Contact Child Protective Services (CPS). Report elder abuse to Adult Protective Services (APS). Contact Human Resources to report workplace bullying. Share your documentation.