INPUT ARTICLE: Article: Not getting enough sleep and oversleeping can leave you feeling groggy and less alert. Medical experts recommend 7 to 9 hours of sleep per night. To feel more alert, establishing a routine is also important. Try to go to bed and wake up at the same time each day. If it’s too cold in your room or too warm, you can start to feel sleepy and foggy. To be more alert, try increasing or lowering the temperature in your room.  Researchers have concluded that the optimal room temperature for sleep is about 65 degrees Fahrenheit, so adjusting the temperature a few degrees in either direction can help you wake up and feel more focused. If you are in a work environment or place where you do not have control over the thermostat, bring a sweater or jacket with you so you can easily warm up or cool off to feel more alert. Houseplants filter out chemicals and allergens that drain our energy and cause us to be less alert. Try bringing a plant to keep in your workspace or at home to feel more awake. Sitting in a darkened room can make you feel less alert because it interferes with the body’s circadian rhythms. Open the curtains or blinds and let the sun shine in.  If you live in a place where it is seldom sunny or it’s currently dark outside, research indicates that turning on lights can also help you feel more alert.  If you are in a meeting and need to feel more alert, select a seat by a sunny window. Although it’s best to talk with your doctor before introducing any herbal supplements or vitamins to your daily routine, you may want to consider trying some of the options below that have been shown to make people more alert:  A vitamin B-12 deficiency can cause memory problems and low energy. The recommended dosage for people age 14 and older is 2.4 micrograms per day. Many multivitamins already contain B-12, so unless you have been diagnosed with a vitamin B-12 deficiency, you may already be getting sufficient levels.  Ginseng, according to some research, may elevate your mood and energy levels, which will make you more alert. There are no standard dosages, so talk with your doctor or a pharmacist about how much to take. Make sure you purchase ginseng from a reputable health food store or online retailer because it is expensive and many retailers add filler ingredients to their supplements.  Guarana is an herb high in caffeine that some people believe can help improve mental focus. Check with your doctor about the right dosage for you, but many people trying to be more alert take 200 to 800 milligrams of guarana per day. If you already consume a lot of caffeine, you should use this cautiously because it may disrupt your sleep.  Many pharmacies and health food stores also sell specific energy or alertness vitamins and supplements. Drugs and alcohol slow your reaction time, dull your responses, and make you less alert. Avoid these substances if you want to focus, concentrate, and be on your game. If you are having a hard time staying alert, it’s a good idea to talk with a medical professional as soon as possible. There may be an underlying condition causing your symptoms that is best diagnosed and treated by a doctor.

SUMMARY: Get the right amount of sleep. Adjust the temperature in your room. Keep a plant in your home or office. Let the sun shine in. Consider herbal supplements and vitamins. Avoid substances that make you less alert. Seek medical advice.

In one sentence, describe what the following article is about: When dealing with an irritable elderly person, your first step is to try to figure out what the problem is. Is it evident what is bothering them? For example, do they seem to be struggling to get groceries inside the house during nasty weather? If so, that's probably why they're cranky. If you can't tell at a glance what the problem is, try to dig a little deeper. If your neighbor or relative seems cranky for no discernible reason, try to use communication to figure out what might be the problem. Keep in mind that elderly people are often dealing with an extra set of attributes that can affect their mood. For instance, as people age, their bodies are changing. It is entirely possible that the elderly person in question is dealing with physical pain that you don't know about. That could certainly affect their mood. Many older citizens are on several different types of medication. Often, different prescriptions can have negative affects on a person's mood. Be aware that your elderly friend might be crabby because of medication, not because of an immediate issue. When trying to figure out why a person is irritable, the most straight-forward and effective way is to ask questions. You don't have to pry, but you can try asking a series of open-ended questions. By opening up a conversation, you might be able to ascertain the cause of irritability.  For example, instead of just saying "How are you?", use a more open-ended version such as, "How's your day going? What's on your agenda for the day?". Using open-ended questions will not only provide you with more information, but will allow your relative to vent some frustrations. Make sure to speak clearly. Some older people suffer from hearing loss. They might not necessarily be cranky--maybe they just didn't hear you when you said hello. When you initiate a conversation with an elderly person, make sure that you are being an active listener. Focus all of your attention of the conversation. Make the older person feel like you really value what they are saying. There are several ways you can demonstrate that you are fully engaged in the conversation. Make sure to make eye contact. Also paraphrase what the elderly person is saying, and ask questions throughout the conversation. Remember that when an elderly person is irritable, it likely is not your fault. Sometimes you might be the only person they are interacting with that day, so they unfairly take their anger out on you. Try not to take their negativity to heart. When you remember not to take it personally, you will become more objective. That will allow you to step back from the situation and more clearly assess the problem.
Summary: Assess the situation. Consider external factors. Ask questions. Listen carefully. Don't take it personally.

INPUT ARTICLE: Article: Interval training is a form of training in which you alternate periods of moderate-intensity exercise with high-intensity exercise. Interval training may help increase fat loss, as it allows you to work out more efficiently. It also burns more calories — your body will continue to burn calories for hours after you have completed HIIT training. If you want to try interval training, decide on the length of your intervals.  Many people think interval training is complicated, but there are actually no prescriptive rules. You can choose any length for your intervals of intense activity. You can do them for up to two or three minutes, or for as short as 20 seconds. You may want to do some trial and error before setting hard and fast rules for yourself. You may find, when working out, two minute intervals wear you down fast. Instead, try going for intervals of one minute or 30 seconds. You can also alternate. You can warm up with a few intervals of 30 seconds, and then move on to intervals of a minute. Once you've decided on intervals, you can begin your routine. During that time, go at a steady pace for two to five minutes, then switch to a high-intensity pace for 30 seconds (or however long you choose). Continue this pattern for the duration of your workout routine.  Your HIIT workout should last between 20 and 30 minutes. Your heart rate should be at 85% during the high-intensity interval. When it comes to interval training targeted specifically at fat burning, rules depend heavily on your personal fitness level, target heart rate, current weight, and many other factors. Therefore, it's a good idea to discuss your desire to burn more fat with a personal trainer. He or she can help you figure out the time and duration of your intervals. Interval training comes with certain risks. You should be careful about engaging in interval training without talking to a doctor, especially if you have certain conditions.  If you have heart disease, you may want to talk to your doctor before attempting interval training. Injury is a risk if you rush into a routine that's too strenuous. It may be a good idea to start out with just one or two high intensity intervals during your regular workout.

SUMMARY:
Decide on the length of your intervals. Alternate between a slow and steady pace and short bursts of intense exercise. Talk to a personal trainer. Consider risk factors.