Going to bed the same way helps train your body to sleep, and can also train your body to begin to relax. Go to bed at the same time every night, and wake up at the same time every morning. Brush your teeth, use the bathroom, and do everything else to get ready in the same order every night. You might be afraid at night because you have nightmares, which can make anything related to darkness and sleeping seem scary. To guard against nightmares, make sure you sleep long and hard. Adults should sleep seven to eight hours a night. Children and teenagers need closer to nine to eleven hours of sleep. Skip the nap. Infants and toddlers need roughly three hours of naptime during the day, but napping interferes with the sleep of adults, teenagers, and older kids. Use the bathroom before you sleep. Having an overfull bladder can cause nightmares. Avoid eating food or drinking alcohol or caffeine near your bedtime. These can interfere with your sleep, and may provoke nightmares. This will warm up your body, which feels comforting. You will gradually cool off when you step outside of the tub. Your body temperature lowering will help put you to sleep. Stay cool. Don't pile on more blankets than you need. You might have trouble sleeping from being overheated. Exercise helps you sleep, and also lowers your stress. Both these things help you avoid fears at night. Take a walk or go for a bike ride during the day. Don't exercise right before bed, as this will get your energy up and make sleeping difficult.
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One-sentence summary -- Have a consistent bedtime routine. Guard against nightmares. Take a warm bath an hour or two before bed. Stay active.

Be sure that the expiration date of your Omega XL capsules has not passed before taking them. The Omega-3 oils in the capsules start to break down about 2 years after they are manufactured, making them less effective. Dispose of any expired capsules. If you weigh less than 45 kilograms (99lb), take only 1 capsule per day. Do not exceed a maximum of 2 pills. Omega XL is safe for both adults and children as long as the recommended doses are not exceeded. If you have a sensitive stomach, be sure to take each capsule with food. Take Omega XL capsules with a glass of water to make sure they go down properly. If you can't swallow Omega XL capsules, use a sterilized pin to pierce the capsule and pour the oil into a soft food like pudding, apple sauce, or yogurt to eat. The supplement will still be effective if it is mixed with food. If you forget to take your Omega XL capsules at the time you are supposed to, take them as soon as you remember. If it is within an hour of your next dose, skip the missed one. Take the next dose and continue taking the capsules as usual. Do not double your dose to make up for a missed dose. Store Omega XL capsules in a childproof container, out of sight and reach of kids and pets. The capsules should be kept at room temperature,. Do not freeze Omega XL pills or expose them to heat. Extreme heat or cold could cause the capsules to break or melt.
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One-sentence summary -- Check the expiration date before taking Omega XL. Take 2 capsules each day if you weigh more than 45 kilograms (99lb). Swallow the capsules with plenty of water. Take a missed dose as soon as you remember, unless it's time for the next one. Store Omega XL at room temperature, away from kids and pets.

Facebook is, by a wide margin, the most popular social media site. They even allow for separate business pages. Add photos of your office and products. Make sure you keep your page updated with new information, and updates. Keep your posts short, and use pictures whenever possible. People want things to look at, and you'll need to catch their eye as they scroll through their feed. Be sure to patrol your page for spam and negative comments. LinkedIn is a business networking site, and is a little more professionally-oriented than Facebook. Make an account for your company, and encourage your employees to join. Put as much information as you can into your company's profile, which will help LinkedIn market you to other users. Post updates to what you are doing, and utilize hashtags to generate attention. Track trending topics as well, and utilize any that are similar to your business. To help generate followers, encourage your employees to follow and interact with your company account. Make sure your handle reflects your business name or what you do. Matching your company website would be best, as it can help customers remember the relationship. Even something as simple as "#deal" or "#sale" (if you have one) for a hashtag can bring in new customers who may not have otherwise been looking for you. Like the others above, these sites provide a space for you and your customers to interact publically. When you create the page, you can control the content, and make sure it reflects your business in a positive light. Look for sites that best demonstrate your business, and allow you to show off what makes you great, or unique. A photo-sharing site like Instagram or Pinterest is good for companies that produce items, like jewelry, clothing, or any product where a visual would be helpful. Learn about your customers and the kinds of social media they would use in relation to your company. For example, Foursquare and Yelp are good sites for service industries like restaurants, letting customers "check in" (telling their friends they are there) when they visit, and post reviews. Focus on a handful of platforms, rather than as many that you can find. There are many social media sites out there. Checking your various pages regularly can quickly take up too much of your time. Link your social networks together whenever possible. Visitors to one site should be encouraged to go to another. Include your social network handles on all printed materials as well, encouraging people to go there. You don't want your page to only be advertisements, that will only turn people off. You want to humanize your audience instead of treating them only as customers. Use the page to tell people a little about your field and your interest in it. A good rule of thumb is a 5-3-2 ratio for posting. This breaks down to 5 posts for information related to your audience, 3 non-sales posts related to your audience, and 2 posts not related to your business. You may find interesting local events, or celebrate achievements among your employees.
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One-sentence summary --
Create a Facebook page. Create an account on LinkedIn. Create a Twitter account. Use additional social media networks. Promote yourself along with your business.