Incorporate more walnuts, orange bell peppers, tart cherries, tomatoes, flax-seeds, and goji berries into your diet for a natural melatonin boost. If you don't love these foods, spices can also be a great way to boost melatonin. A teaspoon (2 grams) of mustard seeds or fenugreek have as much melatonin as a few tomatoes. Drinking tart cherry juice is a nice melatonin-boosting alternative, if eating these foods doesn't appeal to you. There is no recommended daily amount of melatonin a healthy adult needs to ingest, as most people produce sufficient melatonin without dietary supplementation. Add kale, collard greens, yogurt, cheese, broccoli, and almonds to your diet for added calcium, which aids melatonin production in the body. Drinking calcium-rich beverages, such as milk, is also great for naturally increasing your melatonin levels. Calcium needs vary with age, but the average adult needs around 1,000 mg of calcium per daythe amount in 3 large glasses of milk. Reduce the amount of coffee, caffeinated tea, soda and other caffeinated beverages in your diet. Caffeinated drinks decrease melatonin production, so avoiding them will allow your body to maximize its melatonin levels naturally. Try to drink no more than 200 milligrams of caffeine dailyabout the amount in 2 cups of coffee. That's about half the maximum recommended amount for a healthy adult. Avoid drinking or eating anything with caffeine in the evenings. Cut back on your alcohol consumption if you regularly drink to excess. While an occasional drink is not an issue, regular, heavy drinking decreases natural melatonin production and can interrupt sleep. Men should aim to drink no more than 4 drinks in a given day or 14 drinks in a given week. Women should aim to drink no more than 3 drinks a day or 7 drinks in a week.
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One-sentence summary -- Eat melatonin-rich foods and spices. Consume calcium-rich foods and drinks. Minimize your caffeine intake to naturally increase melatonin. Embrace healthy drinking habits.

Before you confront your friend about something like this, be patient. They could be going through a phase that will be over soon. Wait until the copying has lasted at least a month before you say anything and determine if confronting them is worth the conflict. For instance, if your friend has a few of the same shirts as you because they liked them, is it really worth confronting them over? If the copying is low level, you might decide instead to just table the issue for now. Are you copying a celebrity with some of the clothes you wear or things you do? Could your friend be doing so, too? Ask yourself these questions before you speak to your friend. You might find that they are not copying you, but someone else instead. Talk to a friend about the concerns you have. See if they have noticed the copying. If not, then you may overthinking things a bit. Ask them to help you to be fair and objective during this process. You might say, "John, I've noticed that Charly sometimes copies my ideas and he has even bought a few of the exact same ties as me. Have you noticed anything? I wanted to check with you before I said something." If the copying has become too much for you, step back from your friend for a while. Don't ignore them, but do let them know that you need a bit of space and ask them to respect that. During this time, consider whether this issue is worth losing your friendship over. For instance, perhaps they used your same research topic for a paper, and now your professor thinks you copied them. If they are copying you to the point that they are hurting you academically or professionally, it's probably best to sever ties at least temporarily.
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One-sentence summary -- Wait it out and act when necessary. Assess your own style. Ask for a friend's help. Take a break from the friendship.

The first of these charts is the "pros" column, and the second is the "cons" column. In the "pros" chart, fill in several reasons supporting your argument. Try to come up with 5-7. Use bullet points to give evidence supporting your reasons. Do the same on the "cons" side, except list and provide reasoning against your argument. For example, say you're writing about banning cell phone use in cars. Under the pros column put "could help save lives." You can also write, "helps drivers focus on driving," and "reduces risk of accidents." Under the cons column, you could write something like, "over-legislates private behavior" and "people may need to make emergency calls with their cell phone." An advantage of a pros and cons list is that it lets you look at issues from a non-emotional, objective stance. It's easy to get caught up emotionally in issues like testing products on animals or unsafe driving practices. But, when making the list, leave emotions out and focus on including only rational, defensible claims. For example, when making a list of cons for any issues, writing something like, "I personally dislike it" or "It makes me unhappy" is a very weak reason. Since you'll try to persuade your audience to embrace 1 side of your chart over the other in your letter, you'll need to address solutions to the "cons." As you're jotting down the "cons," think of flaws in the arguments that would support them, or consider ways in which the "cons" are misleading or irrelevant to the issue. Or, if you don't believe that the "cons" need to be solved, you could find information that proves those arguments wrong. For example, if you're writing about the issue of texting while driving, you'll need to address the con that it "over-legislates private behavior." Write something like, "This argument is irrelevant. Texting while driving affects more than one individual since many people can be killed by a careless driver who is also texting." You can then add this sentence directly to your letter once you're writing it.
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One-sentence summary --
Fill out pro and con columns on a sheet of paper. Keep emotional distance from the issue you're evaluating. Consider how the "cons" can be overcome.