Click or double-click the Terminal app icon—which resembles a black box with a white ">_" in it—or press Ctrl+Alt+T at the same time. Type in ping followed by the web address or IP address of the website you want to ping. For example, to ping Facebook, you would type in ping www.facebook.com. Doing so will run your "ping" command and begin sending requests to the address. On the far-right side of each line that appears, you'll see a number followed by "ms"; this is the number of milliseconds it takes for the target computer to respond to your data request.  The lower the number, the faster the connection between your computer and the other computer or website. When you ping a web address in the terminal, the second line shows the IP address of the website you are pinging. You can use that to ping a website instead of the IP address. The "ping" command will run indefinitely; to stop it, press Ctrl+C. This will cause the command to stop running and display the results of the ping below the "^C" line. To see the average time it took for the other computer to respond, look at the number after the first slash (/) in the line below the "# packets transmitted, # received" section.
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One-sentence summary -- Open Terminal on your computer. Type in the "ping" command. Press ↵ Enter. Review the ping speed. Stop the ping process.


Most smartphones allow you to sign into your email account and automatically receive your email messages using the built-in Mail app. You will receive notifications when messages are received.  See this guide for instructions on connecting an email account to an iOS device. See this guide for instructions on connecting an email account to an Android device. Some email services, such as Gmail, have dedicated apps for their email service. You can use this app instead of using your device's default Mail app. The Gmail app may be preinstalled on Android devices, but it can be downloaded for free from the iOS App Store or Google Play Store. You can access your inbox by opening your Mail app, or you can open new mail directly by selecting it from the notifications area of your device. Tap the Reply button to send a message back to the sender. Some device's will add a line to the end of your message indication that it was sent from a mobile device (this can be turned off).
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One-sentence summary -- Connect your email account to your phone. Download your email service's dedicated app. Open your inbox. Reply to your messages.


Designate your bed as a place only for sleep and sexual activity. Don't watch TV or read in bed. Your bed should be firm enough to give you support, but still be comfortable. Consider placing a few drops of lavender essential oil on or near your pillow to create a calm, relaxing environment.  While specific sleep disorders are treated differently, good sleep hygiene can improve anyone's sleep (even people without a sleep disorder). Reduce the light in your room with blackout curtains, removing sources of ambient light and possibly wearing a sleep mask. Keep your room at a comfortable temperature. It is recommended you keep your room at about 65°F (18.3°C) when sleeping.  Use a fan, earplugs, or a sound machine to neutralize any disruptive sounds that might wake you up. Keep the use of electronic devices, such as smartphones, tablets, laptops, and TV, to a minimum in the evening. These devices emit something called blue light, which can make it difficult for you to fall asleep. Start winding down before you go to bed. Avoid eating within two hours of going to bed and don't drink coffee (especially after noon), caffeinated drinks, or alcohol. These can keep you awake or cause discomfort that prevents you from sleeping. You should also avoid strenuous exercise at night. If you're taking any medications, talk with your doctor to determine if any are causing sleep issues.  Always tell your physician if you're using herbs and supplements. These can interact with prescription medicines. Instead of strenuous evening exercise, go for walks, do weight training, or simply stretch. Save the strenuous activity for the morning or afternoon. Try not to go to bed when you're stressed out. Try writing out your thoughts in a journal and tell yourself you'll deal with the issue in the morning. Help your body develop consistent sleep habits by going to bed and waking at the same time every day. While this may be hard if you have a flexible work schedule, your body will begin to expect sleep at consistent intervals. You can be a little flexible, but try not to deviate from your bedtimes and wake times by more than 30 minutes. For example, you may allow yourself to sleep in half an hour on the weekend. You should also try to wake up at the same time every day. To prepare for a good night's sleep, gradually relax the muscles in your entire body. Start at your toes and tense the muscles of your toes for five seconds, then relax the toes for about 30 seconds.  Then, move to your ankles and legs. Tense the muscles for five seconds and then relax them for 30 seconds. Move your way up toward your neck and finally your face.  Research has shown that relaxation techniques can reduce the frequency of sleep paralysis.  You might also relax by doing Tai Chi, Qigong, or yoga. As you lay in bed, try to focus on positive things or experiences. For example, ask yourself if you can remember your favorite place (real or imagined) or your favorite memory. Then, visualize that place or memory being as detailed as possible. Try to remember the smells, sounds, and touches. Breathe deeply as you visualize to help you relax. Positive visualization can remove negative thoughts, preparing you for a restful night's sleep. For example, if your memory or visualization is at the beach, you may want to play sounds of the ocean and hold a handful of sand. After some practice, you won't need the extra sounds or that sand, but to begin with, these “props” can be helpful.
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One-sentence summary -- Make a relaxing sleeping environment. Avoid stimulants and stress before bed. Go to bed at the same time every night. Try progressive muscle relaxation. Practice positive visualization.


Saline sprays and washes are available at drugstores, and can help remove the mucus in your nose that’s causing it to run. Choose a gentle one that’s made for congested or runny noses and use it 3-4 times per day, following the instructions carefully. Avoid using a nasal spray for more than 5 days, as this can cause congestion to return. Look for nasal strips at the drugstore to clear your nose and help decongestion. Try strips made specifically for colds and congestion, and follow the directions on the box to place the strip over the bridge of your nose. Use it as often as directed on the packaging. Nasal strips are typically used at night, but if your runny nose is especially bad, you can use them during the day as well. Check the aisles in your drugstore for a decongestant medicine, typically pills, that will shrink and dry up your nasal passages. This can be a big help when you’re trying to get rid of a stuffy or runny nose. Check the packaging to see how often you can take the medicine. Only use a decongestant for a 2-3 days. If overused, decongestants can cause congestion to return even more severely. If you think your runny nose might be caused by allergies, get an antihistamine product at your drugstore to ease symptoms. Take it as directed on the packaging, and read the side effects carefully as well—some antihistamines can make you drowsy. Common antihistamines include Benadryl, Zyrtec, and Allegra.
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One-sentence summary --
Use a nasal wash or spray to remove mucus. Place a nasal strip under your nose to ease breathing. Use a decongestant to help dry your nasal passages. Try antihistamines if you think you’re suffering from allergies.