Q: As well as relaxing you, afterwards your body will cool down, which helps you sleep better. Putting on lotion after will help your skin be moisturized and warm. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep. It can also increase the quality and length that you sleep. Magnesium supplements can be purchased in the vitamin section of your pharmacy. According to sleep specialists at the Cleveland Sleep Clinic, sleeping in the nude helps you regulate your temperature. Get a comfortable temperature using blankets or duvet (of suitable warmth), sheets, and pillows. It is usually best to be slightly on the cool side.  Preferably sleep with your arms and head out from under the bedclothes, unless the room is very cold. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold. Keep an extra blanket right by the bed, just in case you get cold at night. Don't neglect your feet—cold feet can keep you awake! If you prefer to wear pajamas because they're more comfortable, loose cotton pajamas are the best as they as a rule breathe more easily than other fabrics. Changing your sleeping position can make a huge difference in the quality of your sleep. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:  Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. This should help you sleep. Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head. If it's too thin, your head will tilt backwards, which is uncomfortable. Likewise, don't stack your pillows so that your head is propped at an angle.  Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Try placing a pillow under your legs if you sleep on your back. Bright light before bedtime can disrupt your body's internal clock. It's one of the primary clues to the body that it's either sleep time, or waking time.  If your home is brightly lit late at night, turn off lights you do not need. Stop watching TV and using a computer, tablet or phone at least 2 hours before bedtime. It is recommended to install f.lux or Redshift (if you use linux) onto your computer, which filters blue light from your screen. Blue light can negatively affect your sleep by decreasing the release of sleep hormones. Eliminate all sources of light in your bedroom. This includes windows, LED clocks, computer lights, cable boxes, and other devices with lights (unless they are very dim). You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night's sleep, but you'll also save electricity.  If light still disturbs you or wakes you up in in the morning, wear an eye mask. Sometimes lavender eye "pillows" can be more relaxing. Use a white noise generator that generates various soothing sounds—surf, wind, steam—these are sounds that have no shape, and they can help your brain to de-focus on right now.  White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night. White noise or natural sound machines are often wonderful. But if you cannot afford one, a fan can make soothing noise. So can a radio tuned to "between stations", where it creates static. Make sure that the radio is not too loud.  Repetitive or ambient music is very good for falling asleep. What's especially important is that there be no dramatic shifts in the dynamics of the music. Ambient music, such as that produced by Brian Eno, is ideal. Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep. Turn your phone off, or to silent mode (if you use its alarm), so you will not be disturbed with texts, phone calls, and notifications. If you know that you have to be somewhere go to bed earlier.
A: Relax in a nice warm bath or shower in the evening. Take 400mg of a magnesium supplement 30 to 45 minutes before bed. Sleep naked. Sleep in varying positions. Use a suitable pillow. Reduce your light exposure an hour or two before going to bed. Add gentle sounds.

Q: When first meeting or greeting someone, offer them up a warm smile.  Smiling indicates that you are in good spirits and are happy to see them.  It helps to establish friendliness from the get-go as the smile is the first impression that people usually make when meeting someone. In some cultures, such as Russia, smiling is not necessary. Instead of just walking by someone you know or ignoring someone you are supposed to be meeting, greet them with a warm ‘hello.’  You do not need to wait for them to say it to you first; it’s okay to be the initiator. For example, “Hello, Mr. Sanderson. It’s great to meet you! My name is Emma Payne and I work in cybersecurity.” firmly and assertively.  When meeting someone, take their hand into your right hand and grasp it firmly, shaking it up and down once. Respect the other person by not squeezing their hand too hard in an attempt to "dominate" them. If you know them well, you might hug instead.  There are many different ways people around the world greet each other, and these greetings may not always involve handshaking. Be sure you’re aware what’s appropriate in the country you’re living in. You can go online to find out if you’re unsure. When in conversation with someone, look them in the eyes a little over half the time you’re speaking. Maintaining eye contact shows that you are paying attention. Staring at them, however, can be perceived as creepy and rude. Break eye contact every so often to avoid staring.   Eye contact is usually seen as a sign of respect in Western culture. In some Eastern cultures, it can be seen as a sign of aggression. Don't make eye contact if the other person considers it rude. People with certain conditions such as autism and social anxiety may find eye contact unnerving or distracting. If eye contact is hard for you, you can fake it by looking at someone's nose or chin. (They usually can't tell the difference.) If your conversation partner avoids eye contact, keep in mind that they may be shy or they may have a disability, and let it go.
A:
Smile when greeting someone. Say hello. Shake hands Make eye contact if it is culturally appropriate.