Article: Maintain a regular sleep schedule by going to bed at the same time every night, even on the weekends or on your days off. This will ensure your internal sleep clock is set on a schedule that will make it easier for you to fall asleep at night.  Though you may think that going to bed one hour later won’t affect your sleep schedule, any changes or shifts to your sleep schedule will have negative effects on your sleeping habits and can lead to oversleeping or a restless sleep. On average, you should be getting between seven to nine hours of sleep a night.  To avoid messing up your sleep schedule, you can set an alarm on your phone or computer to remind you it’s time for you to go to bed. Have your phone alert you 1 hour or 30 minutes before bedtime so you can prepare yourself for bed and stick to your sleep schedule. You can also set an alarm on your watch or ask the person you live with to give you a 1 hour heads up before bedtime. Having a consistent wake up time every morning will also allow your body to adapt to your sleep schedule. To help maintain a set wake up time every day, you should avoid hitting the snooze button on your alarm or get rid of the snooze button completely. The snooze button will only throw off your wake time and throw off your sleep schedule. If possible, try to trigger your wake up time with lots of light. You could set a timer so the lights in your room turn on at your wake up time or the blinds in your bedroom go up. Exposure to light in the morning will help your body’s internal clock to reset itself every day and help you to avoid oversleeping. If you are traveling to a different time zone, you will need to prepare your body for the time shift so you can get a good night’s sleep. It can take several days to a week for your body to adjust to a new time zone. If you are traveling eastward, you will likely experience more severe jet lag than when you are traveling westward. Traveling east requires you to shorten your day, making it more difficult for your internal clock to adjust to your new sleep schedule.  Prepare your internal clock for the new time zone by getting seven to nine hours of sleep two to three days before your trip. If you are traveling west, you should adjust your sleep schedule by delaying your normal bedtime and wake time in 20-30 minute intervals. If you are traveling east, you should increase your normal wake time by 10 to 15 minutes a day two to three days before your trip and increase your normal bedtime by 10 to 15 minutes. To fight off jet lag and poor sleep in a new time zone, you should decrease your exposure to light when it’s time for bed and increase your exposure to light when it’s time for you to wake up. You should also spend more time outdoors so your body gets used to the light cues, such as the sun rising and falling, in your new time zone.
Question: What is a summary of what this article is about?
Go to bed at the same time every night. Wake up at the same time every morning. Adjust your sleep schedule if you are traveling to a different time zone.
Article: Examine negative thoughts and worries by considering what types of cognitive distortions might be involved – in other words, determine what type of partial- or non-truth your mind might be telling you.  Cognitive distortions might include:   All-or-nothing thinking: Black-and-white statements that lack any middle ground. You are either good or bad, wrong or right, and there is no complexity or in-between.  Overgeneralization: Taking one negative experience and making it a hard-and-fast "rule." These thoughts often include the phrases "You always...", "I never...", or "Everyone..."  Mental filtering: Filtering out all the positive elements of a situation and leaving only the negatives. Maybe you went on a fantastic date, but all you can focus on is that one awkward silence at the beginning of the night.  Jumping to conclusions: Drawing negative conclusions without a reasonable foundation of evidence, such as assuming we know what others are thinking or what will happen in the future.  Catastrophizing: fixating upon worst-case scenarios and blowing small problems out of proportion.  Emotional reasoning: Believing that the way you feel right now reflects objective reality. If you feel poorly, then the current situation must be very bad.  "Shoulds" and "should-nots": Holding yourself to a strict set of (often arbitrary) rules and creating unrealistic expectations of what you should and should not do.  Labeling: Labeling yourself or others based upon perceived shortcomings, even if we have much evidence to the contrary.  Personalization: Adopting personal responsibility for circumstances outside your control. If the party you planned is rained out despite the sunny forecast, you blame yourself for the bad weather.  Magnification and minimization: You minimize your positive attributes while idealizing others. When someone gives you a compliment, you explain it away. Create a "thought diary" just for this purpose. When you have a negative thought, turn to a clean page and follow these steps:  Write down the activating event, which could be a thought, event, or situation. An example would be: "I had a big fight with my partner before work this morning." Write down the negative thoughts or beliefs that occurred during and after the activating event. Ask yourself: "What was I thinking?" "What was I saying to myself?" and "What was going through my head at the time?" An example might be: "I've blown it. That's the end of the relationship. He's tired of putting up with me and doesn't love me anymore and he's going to leave me." Write down words describing how you feel and underline the one most associated with the activating event. For example, "Afraid, Lonely, Hurt." With "Afraid" underlined. Examine what you've written and see if you notice any unhelpful thinking styles you might have used. For example, "Catastrophizing, jumping to conclusions, black and white thinking." Make two columns under the negative thought: one to list evidence for your negative thought, one for evidence against your negative thought. Filling in these columns will allow you to see whether there is any truth to your negative thought.  Continuing the example of fighting with your partner, the "Evidence for" column might say: "He got really angry and red in the face and stormed out of the house. He didn't call me during his lunch break like he usually does." The "Evidence against" column might say: "We've fought before, worse than this, and we can always talk it out. He has told me that he takes a while to cool down after getting angry, but when he's calmed down he's rational and willing to compromise. He told me earlier this week he has meetings all day today and won't be able to call me during lunch. He has said many times that he's committed to making our marriage work, no matter what. Fighting is unusual for us," etc. This process helps you look at your thoughts objectively. You analyze, assess, and evaluate your thoughts to see if they have any basis in truth, instead of accepting them without question. Ask yourself the following questions about the negative thought and record your answers in your thought journal:  How else might I view the situation? If I were not feeling this way, how would I view the situation? Realistically, what is the likelihood of that happening? How might someone else view the situation? Does it really help me to think this way? What are some helpful self-statements?
Question: What is a summary of what this article is about?
Identify your negative thoughts. Record your negative thoughts. Test the truth of the thought. Challenge the the negative thought.