Summarize the following:
From the ages of 9-13, you need about 10-12 hours of sleep every night. For ages above 18, the required hours drop down to 7 to 9. The exact amount varies for each person, but one good rule of thumb is that you'll know you've gotten enough sleep if you wake up on your own feeling refreshed. If someone has to wake you and you feel exhausted and grouchy, you probably didn't get enough sleep. If you have to get up at 6 a.m. for school, you should go to bed no later than 8 p.m. the night before. Your friends might stay up later, but you do most of your growing and brain development while you sleep, so don't sell yourself short by staying up late. Even though you might be tempted to sleep in on the weekends, try to maintain a consistent routine as much as possible. This one might seem like a no-brainer, but it's important to empty your bladder first thing in the morning, before you move on to other activities. Holding a full bladder too long can cause a bladder infection, which is very painful. Be sure that you wipe thoroughly. Wipe from front to back, never from back to front. This is because the germs from poop are sometimes left behind on your anus, and if you wipe from back to front they can transfer to your vagina and cause an infection. Some young tweens may not need to wash their faces, but as you get older, your face will start to produce an oily substance called sebum. Sebum can make your face shiny and greasy, and often comes with the development of acne, both of which are caused by changing hormones. This is a normal part of puberty, but requires an extra step in your daily routine to help care for your face. Use a mild facial cleanser. If you have acne, you can use a face wash that contains benzoyl peroxide or salicylic acid, which can help get rid of your pimples. Use a gentle moisturizer with at least an SPF 30 to protect your skin from sun damage and to replenish the moisture lost when you washed. As you get older, your hormone changes will cause your sweat to become smellier than it was when you were younger. If you feel concerned about the smell, you can apply a deodorant, which masks the smell of sweat, or an antiperspirant, which actually stops you from sweating as much from your armpits. Consider starting with a mild, natural deodorant such as Tom's of Maine, and if that doesn't seem to provide the protection you want, try an antiperspirant. If you have a school uniform or dress code, abide by that. Otherwise, just make sure your clothes are clean. You can choose clothes that reflect your personality. Sometimes tween girls feel a lot of pressure to dress like their closest friends, or even to dress like older girls. You should wear whatever makes you feel happy and comfortable, and try not to worry about what other people choose to do. Any friends who pressure you to dress a certain way or look a certain way are not good friends. That's called peer pressure, and you don't need those kinds of friends in your life. True friends love you the way you are. Whatever you like, do it. You can crimp, straighten, or curl. Make sure you like it, and that it makes you feel good and confident. This feeling will radiate off of you and others will feel it too. At this age, it is common for many girls to begin experimenting with a little make-up, but you definitely don't need to if you don't want to or if you don't have time. Make-up is just for fun. Talk to your parents before wearing make-up. Many parents prefer for their daughters to wait until a certain age before wearing make-up, and some parents make a rule that tweens shouldn't wear make-up to school. If you do have your parents' OK to wear make-up, just use a little at first. Learning how to properly apply make-up so that it looks natural takes time. Start with one thing, like lip gloss. After a few weeks, you might add a little skin-toned eye shadow with a bit of shimmer. You don't need to wear a full face of make-up, and besides, using a bunch of foundation and concealer can clog your pores and make your skin break out in a rash. It is very important to start a school day off with a healthy breakfast, which helps you focus in school and have the energy you need to make it to lunch. A healthy breakfast consists of protein, whole grains, and fruit. Try yogurt with granola and fresh fruit, or whole grain cereal with milk. Do not choose to go for pizza or any particularly fatty and heavy foods. Plaque and food particles from your breakfast will mingle with the bacteria in your mouth and cause bad breath. Brushing also reduces your risk for cavities and keeps your smile fresh and shiny. At your age, you are probably still losing some of your baby teeth, but most of your teeth are permanent adult teeth. It's important to care for these teeth to prevent decay and cavities. Use a fluoride toothpaste and a soft-bristled toothbrush. You should spend about 3 minutes total brushing your teeth: be sure to get every surface of every tooth. Give yourself plenty of time to get ready so that you don't have to rush out the door. Be sure to start your day with a good attitude! Having a positive outlook and expecting good things to happen during your day can actually increase the chances that you will have a good day.

summary: Get a good night's rest. Use the bathroom. Wash your face. Apply deodorant. Get dressed. Style your hair. Decide if you want to apply make-up. Eat a healthy breakfast. Brush your teeth. Grab your lunch and backpack, and go to school.

Summarize the following:
Ice is only really effective for the first 48 hours. After icing the hickey for 48 hours, you'll want to switch to a warm compress for the remainder of your treatment regimen. Ice heals the broken blood vessels, but heat will help increase blood flow to the area. This will facilitate healing and the reabsorption of blood. Use a hot water bottle or a microwavable heating pad. Do not apply heat therapy for longer than 20 minutes at a time. Don't use heat therapy if you have diabetes or poor circulation. In addition to applying a warm compress, massaging a bruise like a hickey can help facilitate blood flow to the site of the injury. Common methods of massaging a hickey include rubbing it with your hands or applying pressure using: a toothbrush with stiff bristles a pen cap the cap from a tube of chapstick Icing, heating, and massaging the skin will all help the bruise heal, but you may want to treat the skin in order to make the physical mark disappear more quickly. No skin treatment will provide instant results, but will help speed up the healing process. Common skin treatments include: aloe vera Arnica salve Preparation H taking vitamins C, E, and K supplements taking bilberry extract taking bromelain
summary: Switch to a warm compress. Massage the bruise. Treat the skin.