Get some natural sunlight every day, preferably in the morning. Exposure to natural light during waking hours helps balance your body’s circadian rhythms, leading to increased melatonin production at night.  The American Academy of Dermatology recommends that people of all skin tones wear 30 SPF sunscreen when in direct sun.  Getting some sun exposure from a window is better than getting none at all, if you can’t get outside. Workers in offices with windows tend to produce more melatonin (and sleep better) at night than those who work in offices without windows. Dim or switch off LED lights in the evening. These light bulbs produce blue light, which suppresses your body’s natural melatonin production. Opt for traditional fluorescent bulbs, which produce blue light at a lower level, or blue-light free bulbs intended to maximize melatonin levels. Blue-light free bulbs can be purchased at several online retailers or your local hardware store. Dim the lights around your house in the hours before bed, creating a darker environment no later than 9:00 or 10:00 PM. The gradual darkness will help your melatonin levels rise naturally. You can purchase a dimmer to add to existing lamps at your local home-improvement store or online. Avoid using your tablet, phone, and computer in the hour or 2 before bed. These devices emit high levels of blue-light, which suppress your natural melatonin production. Your melatonin levels will rise when your eyes are not exposed to this kind of light before bed. You’ll probably sleep better, too. Put your devices in night mode, which emits less blue light, if you need to work in the evenings. Use blackout shades to make your bedroom very dark at night or try a sleep mask. Avoid using nightlights or leaving a bathroom light on, as these suppress your natural melatonin production. The darker your bedroom, the higher your natural melatonin surge will rise. Aid your body’s natural melatonin surge at night by installing a red light in your bathroom. Red-spectrum bulbs are less disturbing to melatonin levels than LED or even fluorescent light bulbs. By using one, any evening bathroom visits will be less likely to disrupt your sleep cycle.

Summary: Expose yourself to at least 15 minutes of bright sunlight every day. Turn off LED lights when you wind down at night. Use a dimmer switch in the evenings. Sideline electronic devices in the evenings. Sleep in complete darkness. Install a dim red light in your bathroom if you wake frequently at night.


Harder laws typically delegate the authority for interpretation of the agreement to an independent third body, while softer laws leave interpretation up to participating countries.  Independent bodies that produce binding interpretation and settlement of disputes are most common in international organizations, and their decisions are binding on member countries. For example, the International Tribunal for the Law of the Sea resolves disputes between countries under the 1982 Convention on the Law of the Sea. Often, decisions of these international courts are only binding on the parties involved in that particular dispute. Because of the complex interplay between international law and state sovereignty, even the hardest laws often are lacking in strong enforcement provisions.  Under the UN Charter, countries can seek authorization from the Security Council to enforce international agreements using collective armed force. This is the strongest enforcement mechanism available in international law. Realist legal scholars point to the lack of enforcement measures in international law to argue that all international law is inherently soft. International governing bodies such as the European Union tend to have the strongest enforcement powers. The EU also has its own government institutions. Harder laws often establish their own institutions to interpret and enforce the agreement. For example, the European Convention on Human Rights is interpreted and enforced by the European Court of Human Rights.

Summary: Identify who is responsible for interpreting the agreement. Determine what enforcement mechanisms are included in the agreement. Note whether the agreement creates or uses an independent international organization.


This butter may also have 2 tablespoons of chopped fresh herbs such as rosemary, parsley, chives, basil, sage or oregano. This butter may be used immediately, or chilled for further use. It can taste strongly of garlic, so use according to the guest. For a mellow flavour, roast or gently fry your garlic first.

Summary: Blend butter with 1 tablespoon of finely minced garlic.


There are many different types of trends: fashion trends, slang trends, new dances or social media trends. Some are easier than others to pull off, and all take a great deal of effort to popularize. You’ll want it to have a couple of qualities: mainly originality and simplicity. Creative, simple and accessible trends catch on because many people notice the trend and are able to participate.  Make sure your idea is original. While many trends build on current styles and ideas, good trends represent something unique. You’ll need to come up with an idea that is not only unusual, but makes people wish they had thought about it before. The trend needs to be something that truly interests you too, and not just something new for the sake of being new. Make sure it’s original and authentic to who you are as a person. Keep your trend simple. The more complicated a trend is and the more steps people have to follow, the less they will be interested. Trends like slap bracelets, the Macarena and reaction videos are simple, easy to make, learn or buy, and none of them take a lot of work for normal people to participate in. Try to angle for the same simplicity with your trend. You'll want to make sure that your trend is relatable and interesting to those around you. It will only catch on if other people find it interesting, so make sure it makes sense for the setting you spend your time in, whether it's school, an office, or an internet forum.
Summary: Think about the type of trend you want to start. Think about the qualities of your trend. Tailor the trend to your environment.