INPUT ARTICLE: Article: Talk to your healthcare provider about whether supplementation with melatonin makes sense for you. Supplementing with melatonin is most effective for those with disrupted internal clocks, such as shift workers or jet-lag sufferers. Your healthcare provider can advise on the specific dosage for you. Typically melatonin is taken once a day before bedtime. Ask your healthcare provider about the benefits of sustained-release melatonin if you have difficulty staying asleep. Taking more melatonin than recommended will not help you sleep better. In fact, too much melatonin can contribute to sleep problems or headaches. for 15 minutes before bed. Get into the habit of meditating or praying each night before bed. Regular meditators have higher melatonin levels than those who don't meditate. Limit your session to less than an hour for the greatest benefit to your melatonin levels. Run a hot bath about an hour before bed at night. In the bathtub, your body temperature will rise, but when you get out, your body temperature will fall rapidly. This quick drop in body temperature signals for your brain to release a surge of melatonin. Adding a drop or 2 of essential oils, such as lavender or clary sage, can enhance your bath's relaxing properties. Some people have a better night's sleep if they exercise in the evening, rather than earlier in the day. Try this for a week or 2 to see if makes a difference. If you find that exercising later keeps you up at night, go back to your old routine. Remember to always take precautions when exercising at night. Run with a buddy and wear reflective gear, if necessary. While exercising first thing in the morning may be great for maintaining your exercise routine, it typically doesn't increase melatonin levels like exercising in the evening does.

SUMMARY: Take 1-3 mg of melatonin 90 minutes before bedtime. Meditate Take a hot bath before going to sleep. Change up your exercise routine to see if it helps you sleep.

INPUT ARTICLE: Article: The exact frequency of your grooming sessions will depend largely on how fast your facial hair grows. That being said, most men will want to pull out their clippers about twice a month. If you have thick, unruly hair, you may even benefit from weekly trimmings. With regular practice, keeping your moustache properly groomed and finding a length and style that compliments your face will become second nature. Even men with longer moustaches should be checking regularly for stray hairs and cumbersome, overgrown patches. It's essential to treat your facial hair with the same tender loving care you do your hair on top. To keep your moustache silky smooth, invest in quality products that clean and moisturize. You may find yourself surprised by how much of a difference a couple extra minutes in the shower can make. For the sake of convenience, you can also pick up a two-in-one shampoo and conditioner. You can get away with washing your moustache less often than your head hair. In most cases, 3-5 times a week should be enough to keep it fluffy and supple. Daily exfoliation clears dirt-clogged pores and helps remove dry, flaky dead skin. As a result, your face will look and feel healthier. This is especially important if your facial hair is a darker color, as the contrast will make flakes more visible. Get in the habit of washing your face with an exfoliant after your morning shower, or just before you go to bed at night. Extravagant styles like handlebar or curly-cues are a breeze to pull off with the aid of a wax or similar low-hold styling product. Just work a dime-sized amount through your moustache from root to tip, then coax it into whatever shape you please. Since waxes never dry out, they'll be strong enough to provide a sturdy all-day hold. Many natural moustache waxes (often made with beeswax or other organic derivatives) come with the added benefit of conditioning and waterproofing facial hair, leaving it soft, nourished, and protected from high humidity and freak rainstorms. Avoid using too much product in your moustacheit will just end up making it look dull and greasy.

SUMMARY: Trim your moustache every 1-2 weeks. Shampoo and condition your moustache. Scrub with an exfoliating face wash. Use a dab of wax for effortless styling.

INPUT ARTICLE: Article: Before you can clean the mattress, you must remove everything that's covering it. Start by removing the top layer of items, including pillows, decorative pillows, blankets, toys, and other objects. When you remove your pillows for sleeping, take the pillow cases off and throw them in the laundry basket. Fold up blankets and move items from the bed to a different part of the room so they're out of the way when you clean. Once all the decorative items, pillows, and covers are off the bed, remove any sheets that are covering the mattress. This includes top sheets, fitted sheets, and any mattress protector you may have installed. Throw fabric sheets into the laundry basket along with the pillow cases. When everything is off the bed and the mattress is bare, you can begin the cleaning process. Wash the sheets, linens, and pillow cases in the washing machine while the mattress is being cleaned. That way, you'll start with a completely fresh bed. Read and follow care labels when washing any fabrics. Use the hottest water and dryer settings possible to kill any bacteria or dust mites that may be hiding in your linens. If you use a duvet, remove the cover and wash it with the linens as well.

SUMMARY: Remove pillows and decorations from the bed. Strip the linens. Wash your bedding and linens.

INPUT ARTICLE: Article: In English, the phrase "I love you" is the same regardless of the gender and age of the person saying it. In Vietnamese, there are three different gendered forms of the phrase I love you that are altered slightly based on a person's age. "Anh yeu em": man to woman "Em yeu anh": woman to man "Toi yeu ban": friend to friend (general) Age plays a role in how you say "I love you" to a friend in Vietnamese as well. There are two different forms this phrase can take among friends of the same gender. They are "Anh yeu em (If you are older)" and "Em yeu anh (If you are younger). However, you should be aware that women prefer to be called "em" rather than "anh," regardless of their age. Review the Vietnamese pronunciation guide. Then, take some time practicing how to say "I love you." To say "Anh yeu em" correctly, pronounce it "ah-n eew am." To say, "Em yeu anh" correctly, pronounce as "am eew ah-n." To pronounce, "Toi yeu ban" correctly, pronounce it as "th-oi eew ban." You can find pronunciation guides online and listen to how the words are pronounced. This can help you get a sense if you're saying the phrase correctly. If you don't want to say "I love you" there are other less intense phrases. Try "I like you" instead. To say "I like you," you would say "Em thich anh" if you're a girl talking to a boy. If you're a boy talking to a girl, you would say " Anh thich em."

SUMMARY:
Consider gender and age. Practice pronunciation. Learn the appropriate phrase.