Article: Wasting water is one of the biggest ways individuals impact the health of the planet. Taking measures to use less water is something you can start doing right away. If you live in an area with a water shortage, this is even more important for the health of your region's environment. Try to check off as many items as possible from this list:  Check and fix any water leaks. A leaky faucet can waste a lot of water. Install water-saving devices on your faucets and toilets. A low-flow showerhead could be a good start. Don't wash dishes with the water running continuously. Use a method that requires less water to get the dishes clean. Turn off washing machine's water supply to prevent leaks. It doesn't need to be on all the time. Replace old toilets with new ones that use a lot less water. Wash and dry only full loads of laundry and dishes. Doing a half-load wastes water. Don't use too much water to water your lawn. Don't leave the faucet running while you brush your teeth. Chemicals used to wash our bodies, homes, cars and everything else get washed down the drain or absorbed in the grass, and eventually, end up in the water supply. Since most people use heavy-duty chemicals for all sorts of things, chemicals are doing real damage to waterways and aquatic life. The chemicals aren't good for humans, either, so do your best to cut back on them. Here's how:  Learn about alternatives to household cleaning items that do not use hazardous chemicals. For example, using a solution of 1/2 white vinegar and 1/2 waterworks as well as most commercial cleaners for basic cleaning jobs. Baking soda and salt are cheap, non-toxic cleansers, but should be used in moderation. When no good alternatives to a toxic item exist, determine the least amount required for an effective, sanitary result and use a minimal amount each time you clean. Paying close attention to the requisite amount will help you reduce and also save money. Instead of using chemical-laden shampoos and soaps, try  making your own. Instead of using pesticides and herbicides, find natural ways to get rid of weeds and pests. Paint, motor oil, ammonia, and a host of other chemicals should not be poured down the drain or directly into the ecosystem. They'll soak into the earth and end up in the groundwater. Contact your local sanitation department to find out about best practices for disposing of hazardous waste and toxic chemicals. Individuals can only do so much when it comes to keeping water clean. Businesses and industries are often the culprits when it comes to water pollution. In order to protect the earth's water, concerned citizens should speak up and find ways to stop pollution at its source.   Join a local environmental group that works to clean up the water in your area, whether it's a river, lake or ocean. Contact your local representative to speak up about your views on keeping water chemical-free. Volunteer to help clean up beaches or riverbanks. Help others get involved in efforts to clean up the water in your area.
Question: What is a summary of what this article is about?
Conserve water at home. Use fewer chemicals. Dispose of toxic waste the right way. Help identify large-scale water polluters.

Getting enough sleep is important in order for your body to heal itself when you have a cold. Studies show that sleep deprivation can weaken the immune system, increase the production of stress hormones, put you at higher risk for chronic disease, and lower life expectancy. Make sure you get quality sleep by:  Avoiding caffeine, nicotine, alcohol, and sugary drinks 4 to 6 hours before sleeping. These can act as a stimulant to keep you awake. Creating a quiet, dark, and cool environment. Use heavy curtains or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Keep the temperature comfortably cool—between 65 and 75 °F (18 and 24 °C)—and the room well ventilated. Avoiding activities like work or exercise 3 to 4 hours before sleeping. Physically and psychologically stressful activities can make your body secrete the stress hormone cortisol, which is associated with increasing alertness. Having a regular sleep schedule, which creates better quality and consistent sleep. Try to set a routine by going to bed early and waking up early to set your body’s internal clock. If you have a cold or nasal congestion, try to lie on the side that is least congested. This might allow the mucus to drain. Sleeping on your side, especially if you have a cold, flu, or ear or nasal infection, can help you breathe more comfortably, leading to a better night’s sleep. Avoid sleeping on your stomach, since this can obstruct breathing and cause unnecessary stress. If you have trouble breathing, try to prop your head up on a pillow to improve airflow and keep mucus from blocking your sinuses. The pillow for your head should support the natural curve of your neck and be comfortable. If your pillow is too high, it can put your neck into a position that causes muscle strain on your back, neck, and shoulders. Instead, your pillow should be adjustable to let you to sleep in different positions.  If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment. This also reduces stress on your hips and lower back. Pull your knees up slightly toward your chest. A rolled towel or small pillow under your waist may also help support the curve of your spine. If you have trouble falling asleep, relaxation techniques can help relieve physical and psychological stress. Once you have found the things that help you relax, make them into a bedtime ritual. To help yourself relax, try reading a book, listening to calm music, or practicing breathing exercises. You may get frustrated if you struggle to fall asleep. If you are awake for more than 20 minutes in bed, move to a different part of the house without bright lights. Do something relaxing for a while, until you begin to feel tired, and then come back to bed. If you have frequently interrupted breathing during sleep, also known as obstructive sleep apnea, ask your doctor for treatment options. Your doctor may recommend surgery or continuous positive airway pressure (CPAP). CPAP is a common therapy for sleep apnea, which includes a small machine that supplies constant and steady air pressure, a hose, and a mask or nose piece. Some CPAP devices even come with a heated humidifier to help with a dry, stuffy nose.
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One-sentence summary --
Get enough sleep. Sleep on your side. Prop your head on a pillow. Relax once you get into bed. Tell your doctor if you have sleep apnea.