Write an article based on this "Blot spills as they happen. Treat potential stains. Dry the rug."
article: Moisture of any kind can warp the weave of sisal and lead to browning of the fiber, so it is important to address spills as they happen. Blot the spot dry with a clean towel. Avoid rubbing, as this will only spread the moisture. Take note of whether the spill left a stain. Even a slight change in color at the time of the spill can quickly alter the color of the rug. If you notice a stain forming, blot up the spill and then treat the area quickly. Use a brush or sponge to apply a small amount of a mild fabric detergent to the area. Make sure the area isn't oversaturated with the cleaning solution. Follow immediately by blotting the area with lukewarm water and a clean, undyed paper towel or cloth. Continue to rinse until all sudsing has stopped. Any cleanser used on the rug should have a neutral pH, like mild dish soap. Check the label for a pH value of 7. If your stain is still there or there is an odor, use 1 part vinegar mixed with 1 part water for a cleaning solution. Use the same process for an oil-based stain, but opt for a tetra solvent instead of a mild detergent. If a sisal rug gets wet, even if it is just with water, it is important to dry the rug as quickly as possible. Use a low heat setting on a hair dryer or a large fan to help you get the rug to dry faster. Dry the carpet as soon as you can to avoid warping or additional water marking.

Write an article based on this "Treat any underlying disorders. Avoid eating before bed. Reduce stress Talk to your doctor about any medications you're taking. Improve your sleep. Try imagery rehearsal treatment."
article: If your nightmares are the result of an underlying condition such as sleep apnea, narcolepsy, REM disorder, or restless leg syndrome, receiving treatment for these conditions should help to reduce nightmares. If your nightmares are related to anxiety, depression or PTSD, certain forms of therapy or medications might help to alleviate these conditions and lessen nightmares. In particular, a drug known as Prazosin is often prescribed to help patients with PTSD, anxiety and panic disorders, and can alleviate nightmares. It is important that you speak to your doctor to figure out a treatment option that is best for you. Eating before bed can trigger nightmares, as food speeds up your metabolism and sends signals to your brain to become more active. Therefore, it's a good idea to cut out bedtime snacks, particularly those that are high in sugar. . Stress can contribute to nightmares, so take some time to relax throughout the day and aim to go to bed with a calm, clear mind. Yoga and meditation are both good activities for relieving stress and clearing the mind. Consider taking a class, or simply practice for a few minutes each day in the comfort of your own home. Other activities such as reading, knitting, running or just spending more time with your family and loved can also help to relieve stress. Taking a hot bath before bed can help you to unwind after the stresses of the day and leave you feeling calmer and more relaxed . Certain medications can increase the likelihood of nightmares, so speak to your doctor if you feel this might be an issue for you. Anti-depressants and certain blood pressure medications are often responsible for causing nightmares, so speak to your doctor about switching to a different drug. Sometimes a change in dosage or coming off a particular drug can cause nightmares, in which case the bad dreams should subside once your body adjusts. Although nightmares may cause sleep deprivation, sleep deprivation can also cause nightmares. Therefore, taking steps to improve the quality of your sleep can help to prevent nightmares. Make your bedroom a relaxing environment. Keep your bedroom neat and tidy, make sure it's dark enough and avoid temperatures that are too hot or cold. Make sure your bed is comfortable. Use a white noise machine to block out any undesirable sounds. Reserve your bedroom for sleeping - working in your bedroom may cause you to associate it with stress. Get more physical exercise. Tiring yourself out with physical exercise is a great way to improve your sleep. Find an activity that you enjoy, whether it's running, strength training, dancing, rowing or rock climbing and work out 3 to 5 times a week. Schedule it for the morning if you can. Just don't exercise right before bed - it will leave you too amped up for sleep. Cut back on your caffeine, alcohol and nicotine intake. These substances can interfere with your sleep, so it's a good idea to cut them out or at least cut down. Also try to avoid drinking, smoking or consuming caffeine less than 3 to 4 hours before bedtime. Avoid blue light. The light emitted from electronics like phone, computers, and tablets can suppress sleep hormones and affect the quality of your sleep. Avoid using these devices close to bedtime. Imagery rehearsal treatment is a type of cognitive therapy which has been found very effective in reducing nightmares in PTSD and insomnia patients. With imagery rehearsal treatment, the patient is encouraged to imagine an alternate ending to their nightmares - one with a more pleasant or satisfying outcome - while they are still awake. For example, if you're dreaming you're being chased, you could imagine the monster that's chasing you, when it catches you, saying "tag, you're it" and it's really a game of tag. If you're dreaming that you're falling, you could imagine that a parachute opens up and saves you. Sometimes this is done orally, other times the patient is asked to write down, draw or paint the alternate ending to their nightmares.

Write an article based on this "Research and develop a plyometric routine that works best for your schedule and space. Integrate plyometrics into a weight lifting program. Practice jumping. Utilize box jumps."
article:
Plyometrics are great because they require minimal equipment and require various explosive movements; however, they can be a challenge to commit to if you only have limited amount of space and time available to you. Choose exercises that will challenge you in the time you have scheduled for yourself. Here is an example of a plyometric routine specifically made to jump higher for volleyball. Do each exercise for 15 repetitions, completing the entire routine 2-3 times through. 15 Minutes of Cardio to warm up. 15 Knee Tuck Jumps: jumping straight up as you raise your knees and tuck them toward your chest. 15 Lateral Jumps: jumping side to side keeping your feet together. 15 Mountain Climbers: starting at a plank position (the top part of a pushup), quickly move your feet towards your hands, as if you were running in place with your hands securely pushed against the ground. 15 Broad Jumps: jumping forward as far as you can, from a stationary standing position, focusing on distance rather than eight. 15 Burpees: starting from a plank position, quickly move to your feet and explode into a jump (it's a combination of a pushup and vertical jump). 15 Squat Jacks: squatting down with your feet shoulder width apart and legs bent just above a 90 degree angle, move your feet in and out, quickly moving your inner thighs towards each other. 15 Agility Dots: trace an imaginary square on the ground and jump sideways and diagonally towards each corner of the square, keeping your feet together, to create an X pattern. 15 Squat Jumps: get into a squat position and explode into a jump. Cool Down and Stretch. To keep yourself from getting bored and your muscles and gains from hitting a plateau, you can add plyometric workouts 2-3 times a week in conjunction with cardio and bodyweight exercises in order to jump higher. To make the plyometrics even more effective, wear a weighted vest while you do the exercises. These plyometrics exercises should only be done on even ground to avoid sprains and injuries. Never do the exercises on concrete as the impact can be rough on joints. Practice makes perfect. To increase your vertical, find a tall empty wall, grab a pack of sticky notes and start jumping. Label your first sticky note as '1st Jump' and whenever you reach the highest point of you first jump, slap the labeled sticky note onto the wall. Then grab the next sticky note, label it, and try to get that sticky note higher than the first one you put on the wall. Jump ropes are also an excellent way to get to jumping higher and faster (after all, volleyball relies on reflexes as well). Use ankle weights, a weighted vest, or tension bands to provide resistance as you jump towards the mark. Consult a health or fitness specialist for proper technique and guided weight resistance as landing with added weights can cause injury and stress to your joints. Ideally, use specialized equipment or tension bands that provide resistance as you explode up but do not add any weight when landing back on the ground. Make sure you're bending your knees and mimicking the movements you will be using in the game. Imagine that the wall is the net and you need to maintain the vertical plain without touching it. Box jumps are a common exercise for utilizing plyometrics to increase your vertical leap. Doing box jumps increases your explosion and coordination by training your muscles to explode upward. As the name states, box jumps are simply jumping up onto a box from a stationary standing position using a single step approach. Many fitness facilities have specialized boxes specifically built for this exercise. Keep doing box jump repetitions for about 10 jumps x 3 sets, 2-3 times a week for the best results. Ensure there is enough room for you to jump without hitting your head on anything. Ensure that the box is stable and does not slip out from under you as you land on top of it. Slowly increase the height of the box as your vertical begins to increase.