When your body transitions from active to resting, everything slows down, and temperature drops. Raising the temperature from a hot shower or a workout session will slow that process down, making it more difficult to sleep. If you need exercise to get tired, or a shower to get comfortable, start it earlier so you have at least thirty minutes to cool down before going to sleep. If you want to shower right before bed, it's okay to take a warm shower, as this will not interfere with your sleep. Your brain chemistry interprets blue light as early dawn, which makes your brain more active. Phones, game consoles, and computers are all sources of blue light. Games, work, puzzles, and other activities that involve mental effort may make it especially difficult to sleep. If you decide to use your computer at night, install Flux to make your computer screen change to redder and pinker "sunset" colors at night. You probably know that caffeine and sugar keep you awake, including caffeine found in soda and chocolate. Other substances that disturb your sleep include B-vitamins, steroidal medication for asthma, beta-blockers, opiates, ginseng, and guarana. If you take any of these as regular evening supplements, take them earlier in the day instead.  Do not change your medication schedule without consulting a doctor. Drinking more water can help pass chemicals through your body faster, but this can be counterproductive if you end up waking up in the night to pee. The rush from cigarettes or any tobacco source can keep you up or cause anxious, restless slumber. The alcohol advice may seem more unusual, since alcohol puts you to sleep. The rhythm of your sleep after alcohol, however, is significantly disrupted. Avoid alcohol in the two to three hours before bed, or you might wake up in the night, or wake up tired in the morning. If you are having trouble sticking to a sleep schedule or sleeping the whole night through, melatonin can safely be used to encourage this behavior. For severe insomnia, doctor-prescribed sleep medication may be required, but regular use can build up tolerance and even reliance on the drug. Follow your doctor's instructions and skip the drug when possible to mitigate this situation. This common condition, characterized by snoring, cuts off air to your lungs while you sleep, causing restless sleep or frequent waking. You are more likely to be affected if you are overweight or have breathing problems. Your doctor may recommend a "sleep lab" where your sleep is monitored to find out more.
++++++++++
One-sentence summary -- Be careful about hot showers and exercise before bed. Avoid most electronics. Avoid stimulating vitamins, supplements, and foods. Avoid alcohol and cigarettes before bed. Take sleep aids if necessary. Talk to a doctor about sleep apnea.


There’s a small crucifix dangling from the end of the rosary. The string directly holding the rosary has a single large bead, 3 small beads, another large bead, and a small icon or image. The actual loop of the rosary is comprised of 5 “decades” of beads.  A “decade” is 10 small beads followed by a large bead. The first decade begins on the left-hand side of the rosary and moves outward from the icon. The larger beads denoting the start/end of each decade are also called “Our Father” beads. The smaller beads in the middle sections are also called “Hail Mary” beads. Most people prefer to gently grasp their rosary in their right hand. This allows you to more easily move the rosary around and touch each of the beads as you say each prayer. If you prefer to kneel, make sure that the rosary doesn’t touch the ground at any time. While still holding the rosary, move your hand so that it is in front of your body. Pull your thumb inwards towards your palm and lightly touch your ring finger with it. Alternatively, you can complete the cross with all 5 fingers.  For some people, performing the cross with all 5 fingers is meant to symbolize the 5 wounds of Jesus Christ. Raising only your middle and index fingers can symbolize the divine and human parts of Christ. Many congregations will have a specific hand gesture that they use for the cross. Talk with your religious leaders for guidance if you are unsure. Whether you use a full hand or just a few fingers, this should be a light, purposeful touch and nothing more. As soon as your fingers make contact with your forehead, say aloud, “In the name of the Father…” which is the beginning of the Trinitarian formula that is said while making the sign of the cross. You can also say the Latin translation, “In nomine Patris…” Slowly and sedately move your right hand so that your fingertips gently press against the center of your sternum. As soon as your fingers make contact, say, “and of the Son…” Continue to clasp the rosary in your right hand as you make these movements.  You can also position your left hand flat against the center of your chest and tap your right fingertips slightly above it.  The Latin translation here is, “et Filii…” Continuing to use the fingertips of your right hand, gently tap the front-facing part of your shoulder. When your fingertips make contact, say, “And of the Holy…” You can also say the Latin translation, which is, “…et Spiritus…” Continuing to use your right hand, touch the front-facing part of your right shoulder. As soon as your fingertips make contact, say, “…and the Holy Spirit…” The Latin translation here is, “...Sanctus.” Position your hands in front of your body with your palms flat and touching one another. Make sure your fingertips face upwards. When your hands touch, say, “Amen.” This is the end of the Sign of the Cross and the conclusion of the Trinitarian formula as well.
++++++++++
One-sentence summary -- Familiarize yourself with the design of a traditional 5-decade rosary. Hold your rosary in one hand. Raise your right hand. Touch your fingertips lightly to the center of your forehead. Tap your fingertips against the middle of your chest. Touch the front of your left shoulder. Move your fingertips over to the front of your right shoulder. Place your hands together in prayer.


To shoot proper photos that can later be merged into a good panoramic picture, you will need a tripod. Find a good spot for your panorama, and set up your tripod and camera.  Mind you, you don’t have to use an expensive tripod; a regular cheap one will do the trick. When setting up the camera and tripod, make sure it is firmly grounded. Make sure you have enough space to rotate around where you are setting up. It is best that what you’re shooting is not too close to you—an outside venue would be best. Take your shots one by one while rotating the camera.  It is important for your shots to overlap. Make sure all the photos are taken with the same settings—focus, shutter speed, and aperture. If they’re not, your panoramic picture will not be consistent. This is where it helps if you turn off the automatic shooting option and make your own settings. It would be best if you took multiple photos of the same shot in case one comes out blurry or defective. Check if your camera has a pre-programmed panorama mode. Use it if it does. The panorama mode shows you the last picture taken and the view through the camera lens, so you can easily align shots. The panorama mode also fixes camera settings so you don’t have to worry about it. Once you’ve taken your photos, it’s time to make the panoramic picture. If you have the newer version of Photoshop, or a similar program, then you will also have the Photomerge option.  Continue to method 2 to learn how to use Photomerge if you have it. Go to method 3 if you don’t have Photomerge to learn how to merge your photos manually.
++++++++++
One-sentence summary --
Set up your camera. Take the shots. Merge your photos.