Write an article based on this "Set the inner limit screw to prevent the derailleur cage from moving past the inner chainring. Adjust cable tension. Set the outer limit screw to stop the derailleur cage from moving past the outer chainring."
article: Shift the rear derailleur into the largest cog in the back and front derailleur into the smallest cog. Using a screwdriver, twist the inner limit screw until the inner part of the cage is as close to the chain as possible without touching it. You can try spinning the crank to make sure the chain is not catching. The inner screw of the derailleur is usually the one closer to the frame that controls the lower limit. This screw is sometimes marked as "L." Loosen the cable that is attached to the derailleur at the anchor bolt. Tighten this cable as much as possible and then make the anchor bolt tight again. It can be helpful to use needle nose pliers while doing this, but you don't have to. Shift the front derailleur up into the largest chainring and the rear derailleur into the smallest cog. Turn the outer limit screw with a screwdriver until the outer derailleur cage is as close to the chain as possible without touching it. Setting this limit will make sure that the chain does not over-shift and fall out again. The outer or second screw is the one that controls how far the derailleur shifts outwardly. This screw is sometimes marked as "H."

Write an article based on this "Keep track of the amount you sleep. Assume that you should be getting eight hours of sleep per night. Calculate how much you're really sleeping per night. Think about your strategy for catching up on sleep. Check your weekly schedule for sleep openings. Eliminate long naps."
article: In order to catch up on sleep, we need to know how much we've lost. Sleep debt is a real thing, and it's just as likely to develop over an extended period of minor sleep deprivation as it is from one or two all-nighters. If you can, take note of how much you sleep per night for two weeks, as that should paint a fairly accurate portrait of your sleep debt, and provide a basis for you to adjust your routine. Eight hours is the optimal amount of sleep for the average person, and while your actual needs may deviate slightly from the norm, it's best to be safe and aim for eight hours or more. On average, Americans sleep 6.8 hours per night during the week, and 7.4 hours per night on the weekends, which averages out to 6.9 hours total per night. That means in one week, a typical American adult accumulates 7.7 hours of sleep debt. How much do you accumulate? It's common that people deprive themselves of sleep during the week, and then try to make it up on the weekends. But is that enough? If you sleep 6 hours per night Sunday-Thursday, then "catch up" on the weekends by sleeping 11 hours per night, you're still coming up 4 hours short every weekthat's 200+ hours of sleep debt every year. In a perfect world, we would simply allocate an extra hour or two every day for sleep, but that's not always possible. However, you might be able to find time sporadically. If your schedule requires that you sleep 6 hours Monday, Wednesday, Friday, try to sleep 8 hours on Tuesdays and Thursdays. It might not seem like much, but those few extra hours will supplement your elongated weekend sleeps, and greatly reduce your debt. Generally speaking, if you're napping for over an hour, you're better off not napping at all. There are exceptions to thise.g. shift-workers who simply have no other option. But if you're planning on sleeping that night, daytime naps are counterproductive. In the typical nap, you spend very little time, if any, in a state of REM sleep. REM sleep is the most regenerative and refreshing type of sleep, and without it your nap does nothing to work off your sleep debt, not to mention that it will make it more difficult to fall asleep for the night.

Write an article based on this "See a doctor. Avoid or limit naps. Make your bedroom sleep friendly. Try melatonin or valerian root at night. Learn to cope with the stress that causes insomnia. Go for acupuncture."
article:
If you haven't already, discuss your insomnia with a doctor to make sure there is no treatable medical reason for your poor sleep. There is a long list of conditions that can cause symptoms that mimic insomnia, from anxiety and depression, to hyperthyroidism, Lyme disease, and heart conditions. Your insomnia could be caused by obstructive sleep apnea, a common condition in people who snore. This condition occurs when the muscles in the back of your throat are relaxing so much that your airway narrows for 10-20 seconds, preventing you briefly from getting air. Your brain will wake you so you can get more air, over and over again throughout the night causing disrupted sleep. Go over your medications with your doctor, as some may interfere with your sleep. This includes mentioning anything herbal, alternative, or over the counter that you might be taking. Be sure to tell your doctor if you have any pain that is preventing you from sleeping. Your doctor may recommend cognitive behavioural therapy, completing sleep journals, or relaxation training to sort out your sleep. Though you may be tempted to take a quick nap during the day, and many people can do so effectively, napping may be counterproductive for the insomnia sufferer. If you must nap, maximize it at 30 minutes and don't nap after 3 pm. Stick to as regular a sleep schedule as possible, waking and going to bed at the same time each day, even on weekends. Sleep experts agree that your bed should be used only for sleep and sexual intimacy so keep the computers and TV out of your bedroom. Have black-out curtains to keep your room dark at night. Keep your bedroom cool. Being too warm prevents you from falling soundly asleep. Studies have shown that wearing a cooling cap at night reduces time to fall asleep and increases length of sleep. Use a white noise machine or fan to drown out inconsistent environmental noises and create a comforting atmosphere. Both supplements are touted as facilitating sleep. Just be sure to not take them too early before bed (within 30 minutes is best) or for too many weeks without consulting your doctor. You should also consult your doctor if you are currently taking any medications. Herbal supplements are all natural, but sometimes they do interact with medications. Melatonin occurs naturally in the body to regulate your sleep wake cycle and we generally lose melatonin as we age, hence the creation of a supplement. Its safety in long term usage is not known. Take 3-5 milligrams 30 minutes before bed. Melatonin can interact with anticoagulants, immunosuppressants, diabetes medications, and birth control pills. Valerian root is an herbal supplement with a mildly sedating effect. This root can be somewhat addictive. Try 200 milligrams 30 minutes before bed. Valerian root may increase other sleep aids' effects as well as the sedative effects of alcohol, benzodiazepines and narcotics and can interfere with other prescription medications. It is important to deal with your stress and get back to a regular sleep schedule. There are several things that you can do to counter nighttime stress, such as journaling about your stresses, developing a bedtime ritual, and practicing progressive muscle relaxation. Acupuncture helps decrease stress by regulating hormones, and decreased stress leads to a better sleep. Acupuncture may also assist the release of melatonin. Ear acupuncture in particular seems to be helpful for facilitating sleep.