Q: Recent studies have shown that taking melatonin supplements, about 3 mg a day, can increase your REM sleep and help you stay in the REM stage of your sleep cycling for a longer period of time. Your doctor can recommend a melatonin supplement, usually in pill form, as well as the prescribed dosage for your body type. Melatonin is also recommended for the elderly and people who work late shifts at night, as it can help to normalize your sleep cycle and be beneficial for your health overall. Many of the side effects of these drugs can have adverse effects on your sleep patterns and daytime alertness. Common medications that can disturb your REM sleep include: Nasal decongestants. Aspirin and other headache medications. Pain relievers that contain caffeine. Cold and allergy medications containing an antihistamine. Certain diet pills and antidepressants. If you are taking any of these medications, try to reduce your dosage. Or research alternative methods to treat these issues so you can stop taking these over-the-counter medications. Daily exercise is proven to help people sleep and can help you stay in the REM stage of sleep longer. But a workout too close to bedtime might interfere with your sleep schedule. Try to get daily exercise about five to six hours before bedtime.
A: Ask your doctor about melatonin for improved REM sleep. Be wary of over-the-counter medications that can lead to suppressed REM sleep. Commit to exercising at least 20 to 30 minutes a day.

Q: You have several options, depending on your style and needs. Thinner rubber, around 1/8", is generally the standard thickness. But you can go thicker for a quieter, less bouncy practice surface. Usually, you'll need to buy a sheet of gum rubber online, which will allow you to choose your thickness and length. If, however, you cannot get a hold of rubber, you can try out: An old mouse pad. Foam rubber Rubber soles from old shoes 1/2" thick cork board. . Make sure there are no cracks or splinters in the wood before beginning. You can make the pad in any shape you want -- circular, square, oblong-- as long as you have enough room to practice. While sawing unique pads let you choose the shape, you can also cut the rubber, not the wood, to fit a bit of pre-existing wood if you already have a usable slab of plywood or pine. If you're cutting the pad to a pre-existing shape, like a mouse pad, trace the shape of rubber on the wood and then cut to that. You don't have to use plywood, though it is easily worked and light enough to carry around. Any wood will do. . Using the roughest sandpaper you can find, sand the corners of the wood so that the edges are rounded. Take your time with the center of the pad as well, making sure it is smoothed over without splinters or jagged bumps. You don't want the wood to rip up your rubber pad, forcing you to build a new one. Whatever you're using for rubber, lay it down flat and place your plywood on top. Trace out the shape of the plywood on the rubber. An X-acto knife, box cutter, or another precision knife can be used to finely cut the rubber into the right shape. Work slowly, pulling the knife in one long, fluid motion, not sawing with it. You want superglue, Gorilla glue, Krazy glue, or some other multi-surface adhesive. Make sure to read the bottle to ensure it sticks to both rubber and wood (or whatever other surface, like fabric, is on your pad. Generously apply a thin line of glue across the entire surface of the pad, stopping roughly 1/4" away from the edges. Do not go any further until the glue is completely dry. If you want to make a thicker pad, wrap the whole thing carefully in tape. Go slowly, overlapping the lines of tape carefully so that they don't wrinkle and bunch up, ruining your playing surface.
A: Purchase a sheet of gum rubber for your pad's practice surface. Cut your plywood in the shape of your desired pad Sand the plywood Trace the shape of the pad on your rubber sheet. Cut the rubber to fit your practice pad using a precision blade. Liberally apply strong glue to the top of the plywood. Press the mouse pad onto the wood and leave it to dry for 1-2 hours. Make the pad thicker and quieter by covering the top in duct tape.

Q: If you are there when your bird flies away, call after him using a calm but loud voice. If he realizes he is suddenly in the wild and doesn't want to be, he will be able to immediately make his way home following the sound of your voice. Seeing his cage might inspire your bird to fly down to you right away, as this is a familiar object in a very unfamiliar world. Chances are your bird will not fly terribly far away, as birds that spend most of their times in their cages tend to not be such strong flyers. Keep your eyes on it until it is out of sight. Pay attention to how low it was flying and how tired it looked; these indicate that it may have landed just out of your line of vision. Ask some friends or family members to go with you, as a group of people searching for a bird will be more effective. When you get to the area where you last saw your bird, spread out and circle around the area. If you have another pet bird that your escaped bird gets along with, bring this bird with you in her cage. Place the cage where you can see it. The bird in the cage will most likely start calling out to you which in turn might inspire your lost bird to start calling. Listen for your escaped bird's call. If you don't have another pet bird, you should try to call to your escaped bird with your voice. Use words and tones that your bird knows or mimics to let him know that it is you. He might call back to you if he is in the area. Pet birds will generally not go far once they have escaped your home. Look in trees, on lawns, and in bushes. Note that during your search, your bird might see you before you see him. Sometimes, birds will get quiet when their owner is near because they feel more comfortable. Once you have located your bird, you should coax it to you. Do not try to grab your bird, no matter how excited you are to see him. You must remain calm or else you could startle your bird into flying again. To lure your bird into the cage, you should bring its favorite toys and treats. If the bird is particularly fond of one person, try to have them present as well. All of these items can be used to lure your bird back to you. If you have trained your bird to step up on to your index finger, call out "up." If well trained, it should come to you on its own. If a hose is readily available, spray the bird with large amounts of water in a short period of time. This will make it heavy so that it cannot fly off. Grab it in a way that will secure it in your hands, without applying too much pressure; birds are delicate. If you or your friends lack experience holding a bird, try throwing a pillow case around it instead. It is important not to be too gentle with the hose. If you don't get the bird sufficiently wet quick enough, it will only be frightened off. Have friends scattered around to watch what direction the bird flies if it escapes. If they can find a high perch for a good view, even better. Nighttime can be a good time to catch a bird. They often are tired. Furthermore, if you shine a high powered flashlight in their face, they might be blinded long enough for another person to grab them. If the bird resists capture begin by throwing a towel or a pillow case over it to prevent it from flying off. Once the bird is in your hands, you will want to secure its heads, feet, and head without pushing them into awkward positions or slowing the bird's breathing. A towel can help you secure the bird without applying too much pressure. Covering its face will also reduce the threat that the bird will see something that causes stress. However, you should be sure that it is a breathable cloth towel that does not obstruct the flow of oxygen to the bird.
A:
Call to your bird as he is flying away. Keep your eyes on your bird. Go to where you last saw it in the air. Bring another pet bird with you. Call out for your bird. Keep your search to a one-mile radius at first. Bring your bird's cage to the area where you found him. Bring your bird's favorite toys with you. Call your bird. Capture it. Hold the bird gently to prevent harm.