In one sentence, describe what the following article is about: On the day of your tanning appointment, skip the cosmetics. The same goes for lotions and moisturizers, except where specified by the tanning specialists before your session. Anything extra on your skin can act as a barrier and prevent the tanning solution from getting through. Pack some makeup remover wipes if you're planning on heading to the salon after another engagement. Deodorant and antiperspirant often contain traces of aluminum—it’s possible for them to react with the chemicals in the tanning solution and turn your armpits a greenish hue. How embarrassing! When you arrive at the salon, you’ll be shown to a private room where you can get undressed. Be sure to take off any watches, jewelry, or other accessories in addition to your clothes. These could be ruined by the tanning solution or leave behind unwanted tan lines.  In most salons, you have the option of wearing a swimsuit or going completely nude for better coverage. If you decide to stick to a swimsuit, wear an old or dark-colored one in case the solution stains.  If you have long hair, pull it back and tuck it into one of the plastic caps provided by the salon to keep it out of the way. Step into the booth and plant yourself directly in the middle. There, you’ll be just the right distance away from the nozzles that disperse the tanning solution. When there’s only 1 row of nozzles, the center of the booth is where most of the spray will be concentrated. Look down to see if there are markings on the floor that indicate where you should place your feet. Somewhere on the inside of the booth you should see a sign telling you which wall to turn towards. It will usually be the one where the spray nozzles are located, but some booths might have you start facing the opposite wall to do your backside first. In smaller booths, you’ll face each wall by the time the session is over so the nozzles can make multiple passes. Once you get situated, you’ll hear a prerecorded voice come over the speaker to tell you where to look, how to position yourself, and when to turn or adjust your stance. Be sure to listen carefully—this voice will be your guide throughout your first spray tanning experience.  Try to follow the instruction to the letter. If you get off your mark, you could end up with uneven coloring. If you’re having spray tanner applied by a trained technician rather than an automated booth, there will be much less guesswork involved. These professionals are there to walk you through the process step-by-step and make sure you’re comfortable.
Summary: Avoid wearing makeup and skip moisturizers. Avoid putting on deodorant or antiperspirant before your session. Remove all clothing and accessories. Stand in the center of the booth. Face the specified direction. Listen for cues on how to stand.

Some people find it helpful to take a warm shower, bath, or sauna before bed. This triggers your body's natural response to cool itself, which will help you fall asleep.  Try using soothing aromatic bath oils such as lavender. It is also important to wear comfortable pajamas that are made of a material that will wick moisture away from your body, like cotton. This will help keep you comfortable throughout the night. For the best sleeping conditions, your room should be cool, dark, and quiet. You can use a fan or white noise machine to help drown out outside noises if you like. You should also make sure your mattress, bedding, and pillow are comfortable. Some people respond well to keeping the bed area tidy, too. Make your bed with a set of new or freshly washed plain matching bed sheets. In choosing the bedding go for a quiet colour, without any patterns, and for natural, skin friendly fibers. A fresh, tidy and comfortable bed would encourage sleep or at least make your tossing and turning less irksome. If you never do other activities in your bed, your brain will associate it with sleep, which should make it easier for you to fall asleep when you are there. Avoid activities like watching television, working, and using your phone in your bed.  It's best not to perform these activities in your bedroom at all, but if you must, sit in a chair or on a sofa instead of on the bed. Remove all non-sleep-related items from the immediate vicinity of the bed. This means plates, magazines, your laptop, etc. Reduce the items on the night table to a few vitals: an alarm clock, a reading lamp, one book, a glass of water.
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One-sentence summary -- Prepare your body for sleep. Make your room comfortable. Designate your bed as a place for sleeping.

Problem: Article: The key to cutting pounds is consistency. Consistently carving out time in your day to walk, play sports, or otherwise exercise will help you when it comes time to step on the scale, for two reasons:  You'll shed weight a little at a time instead of in big bursts. It's easier to lose 1/4 pound per day and exercise every day to exercise twice a week and and lose 1 pound per day. It's easier to get into a routine. Once you're in a routine, it'll be easier to find the motivation to work out every day and harder to justify skipping a day. Exercising with a friend is a great way to keep your motivation running high. It's harder to skip a day when your friend is expecting you at the gym. Not only this, but it's an excellent opportunity to strengthen the relationship with your friend. Nothing makes buddies more than sweat and tears. . Interval training involves short bursts of fiendish activity spread out over a longer period of time, and has been found to be particularly effective in burning calories. For example, instead of running around a track the same speed four times to complete the mile, run around the track at regular speed three times, and for the fourth, sprint as fast as you can. Interval training is not only more effective at burning calories than traditional exercise, it's also more efficient. Interval trainers burn more calories quicker than traditional trainers. Some people perk up like birds in the morning; others are night-owls, and take a little longer to rev up. Whatever type person you are, try to exercise whenever you really start going. It doesn't make sense to work out when your tank is empty; you'll get far more return on your investment if you choose to work out at the right time. You want to lose weight, and you want to do it fast. Whatever your reason is, keep it close to your heart, and let it motivate you to keep on trying when you think you can't. Because there will come a time when you want to quit, when you feel like you've given it everything you got, and the desire to quit will be stronger than ever. That'll be when you need to summon up the motivation to continue. Your motivation can be:  A friend or a family member; maybe you're losing weight because you were inspired by them. A professional athlete; maybe you've always looked up to them. An idea or cause; maybe you care deeply about improving your health and feeling better every day. The challenge itself, because you know you can. Researchers at the University of Chicago have found that people who sleep for 8.5 hours a night were able to lose 55% more body fat than those who only slept 5.5 hours. Getting insufficient sleep can increase the hormone ghrelin. Ghrelin makes individuals hungrier and can affect how fat is stored in the body. In order to get the most out of your workout routine, be sure to give yourself enough time catching zzzs.
Summary:
Be consistent — exercise a little, each and every day. Exercise with a friend. Try interval training Work out when you have the most energy. Keep your inspiration close to your heart. Make sure you sleep enough.