Set a specific bedtime for yourself that is eight hours before your alarm normally goes off. Continue this bedtime ritual for several weeks (including weekends). Over time you will start getting a good understanding of your body's natural sleep requirements. Keep a notebook next to the bed where you can log each day when you fell asleep, how easily you fell asleep, whether you woke up before your alarm went off or not - notate any and all information about your sleep/wake cycle. After establishing your natural sleep patterns, you can start training your body to wake up earlier, since you'll know how much sleep your body naturally wants. Our bodies make and secrete into our bloodstream a hormone called melatonin, which stimulates sleep and controls sleep/wake cycles. Melatonin supplements are available to buy over the counter at almost all pharmacies and grocery stores (look in the vitamins and supplements section). To help reset your body's clock, try taking a low dose of melatonin (0.5 to 1.0 milligrams) approximately five hours before bedtime for several days in a row. After a few days of this, your body will reset its internal clock, allowing you to get to sleep earlier and also wake up earlier the next day. Melatonin supplements are generally considered safe for everyone, but always consult your physician before adding a new supplement to your daily intake, especially if you have any serious health conditions or take other medications. Instead of making a drastic change overnight, this method will ease you into being a morning person. Determine what your new wake up time will be and set that as your goal. Keep your current wake up time, and start waking up earlier by one minute each day. Your body's internal clock will begin to naturally reset itself. For some, this method might seem too slow. However, keep in mind that the least jarring and most successful sleep schedule changes happen slowly and gradually. If you want waking up earlier to become habitual for you, maintaining the same schedule on the weekend that you do during the week is a must! The continued repetition of a consistent sleep schedule will ensure that the habit of waking up earlier is established within your body's internal clock. Studies show that having a specific sleep schedule during the week and sleeping later on the weekend to recover can actually cause a person to feel tired and jet-lagged once the new week begins. This throws off all of the progress you made during the week!

Summary: Get to know your body's internal clock. Try melatonin supplements. Wake up one minute earlier every day. Stick to your new sleep/wake schedule on the weekends.

One way to keep your bladder healthy is to make sure you drink the proper liquids in the right amounts. You need to stay hydrated and keep drinking enough water to reduce the chances of a bladder infection or a urinary tract infection. You can also drink cranberry juice to reduce the risk of UTIs. The usual recommendation is to drink at least six to eight eight ounce glasses of water every day. Some beverages which contain caffeine, such as coffee, tea and chocolate drinks, can increase the frequency and the urgency of urination. Other beverages, like alcohol drinks, carbonated drinks, and acidic fruit juices (orange and grapefruit juice, lemonade and limeade), can also increase the frequency and the urgency of urination. Making sure you urinate when you need to and making sure you empty your bladder every time you use the bathroom can help you reduce chances of a UTI. This is most easily done by making sure that you go when you need to go and relax as much as possible, taking as much time as you need to empty out your bladder completely. Urinating often and emptying your bladder helps flush out bacteria. Urinating before sex can help flush out bacteria that might get spread during sex, and urinating after sex can help flush out bacteria that was introduced during sex. Make sure to use water-based lubricant during sex. You can also clean your genital and anal areas before and after sex. After going to the bathroom, especially after having a bowel movement, women need to wipe from the front to the back. This helps prevent bacteria from the feces from spreading to the urethra. Using some feminine hygiene products, such as douches or feminine deodorants, may cause UTIs. They can irritate the urethra as well as remove natural flora that helps maintain the healthy environment, leading to a yeast infection or bacterial vaginosis. Douching can also lead to pelvic inflammatory disease, complications during pregnancy, STIs, and vaginal dryness. If you feel there is something "off" about the smell of your vagina or there is unusual discharge, this means there is something wrong and you should be checked by your doctor. Douching will not solve the problem and, if anything, could make it worse. When using tampons or pads, you should change them often.

Summary: Watch your fluid intake. Empty your bladder as much as possible. Urinate before and after sex. Wipe correctly. Take care with feminine hygiene products.

Heat the oil until its surface begins to shimmer and the skillet is hot. Use tongs to remove them from the marinade and place them on the skillet. Reserve the marinade in its container. Sear on one side for 30 seconds. Flip the steaks and sear for another 30 seconds. It should be large enough to hold all of the steaks with no overlap. Try to distribute it evenly over the steaks. Add extra salt and pepper to taste. Remove them from the oven and allow to cool for five minutes. Transfer the steaks to a serving platter and serve.

Summary: Preheat the oven to 190C/375F. Heat one tablespoon of olive oil in a cast iron skillet. Sear the steaks on both sides. Transfer the steaks to a baking dish. Pour the remaining marinade over the steaks. Bake the steaks for 30 minutes.

If you're using PowerPoint 2007 or earlier, movie files are not embedded, they're "linked." This means that the video is not actually included in the PowerPoint presentation file. The video file exists separately from the presentation file, and the presentation loads the video file from the specified location. You won't see a literal hyperlink, but PowerPoint will need to have an accurate location of the video on the computer in order to play it. Videos can only be "embedded" (included in the presentation file itself) in PowerPoint 2010 or newer. You can add videos to any slide in your PowerPoint presentation. This will display various options for inserting objects into your presentation. This will open your file browser so that you can select your movie file. PowerPoint 2007 only supports a handful of video formats, including AVI, MPG, and WMV. If you're using AVi files, you may want to convert them to MPG or WMV first to avoid codec issues when trying to play the video. Once you've selected the video, you'll be prompted to select how you want it to start playing. If you select "Automatically," the video will begin playing as soon as the slide opens. If you select "When Clicked," you'll need to click the video to begin playing it. Since your video plays from a specific location, recipients won't be able to watch it if you send them the presentation unless you send the video too. Using the "Package for CD" feature allows you to send the presentation and any associated media as one package. Click the Office button and select "Publish." Select "Package for CD" and then select your presentation. Ensure that "Linked files" is selected in the "Options" menu.
Summary: Place the movie file in the same directory as the PowerPoint file. Open the slide you want to add the video to. Click the "Insert" tab. Click the "Movie" button and select "Movie from File." Browse for the video file you want to link to. Select how you want the video to start playing. Use the "Package for CD" feature if sending the presentation.