Problem: Article: Change your sleeping habits so that each day is the same -- even on weekends. The best way to do this is to figure out what time you need to be up for work or school, then calculate backwards to ensure that you'll get enough hours of sleep. This will give you your bedtime and wake-up time.  For example, you may need to get up at 6:00 a.m. to be at work by 8:00 a.m. To get 7-9 hours of sleep, you'd need to set your bedtime sometime between 9:00 p.m. and 11:00 p.m. If you need to get used to going to bed earlier, it's best to do so in 15-30 minute intervals. Let your body get used to the earlier bedtime before you set it another 15-30 minutes earlier.  This trains your brain to know when to go to sleep so that you don't lie in bed tossing and turning. This wrecks your sleep schedule, making it harder to get the good sleep you need. Do your best to stick to the same sleep schedule during the weekend as you need during your work week. Over time, this will have you feeling well-rested.  At first, you may want to schedule early morning activities on your weekend days so that you have an incentive to rise early. For example, make a plan with a friend or partner to go on an early morning hike. Don't plan any late-night events on Friday or Saturday while you're trying to establish your sleep schedule. After you establish your sleep schedule, you can occasionally sleep in for 1-2 hours without disturbing your sleep schedule.  It can take weeks to establish your sleep schedule, depending on your current sleep and wake cycle. Plan to adjust your bedtime by just 15-30 minutes at a time. Sleep hours can vary depending on your age. Most adults need 7-9 hours of sleep each night, while teenagers require 8-11 hours each night. Children should get 10-13 hours of sleep each night. Young children also require naps. For example, a 2-year-old should nap for 1-2 hours, while a 1-year-old should nap for up to 4 hours, spread throughout the day. Naps can disrupt your sleep schedule, making it hard to fall asleep at night. Stay awake during daylight. If you do nap, stick to 15-30 minute power naps. Otherwise, you may wake up from your nap more tired than before, and you'll risk messing up your sleep schedule.  You should only take 1 power nap per day. The best time of day for a nap is in the afternoon, or about 2 hours after lunch. If you have a typical schedule, this means about 2:00-3:00 p.m. Napping later in the afternoon can interfere with your sleep schedule. It's normal to feel a little tired after dinner, and you may feel like resting on the couch in front of the TV. However, it's best to get moving instead to re-energize yourself. That's because resting can result in an energy surge later in the evening when you need to be winding down for bed.  Go for a short after-dinner walk. You might even have a friend or pet join you. Sunset is a great time to go for a walk! It can decrease stress and help keep your body's circadian rhythms in sync. Although sticking to your schedule is important, you can't force yourself to fall asleep. Instead of tossing and turning, get out of bed and do something relaxing, such as reading. When you start to feel tired, try to sleep. Although it's a good idea to occupy your mind, don't choose an activity that can make you feel more awake, such as playing on your phone, watching TV, or using your computer.
Summary: Go to bed and wake up at the same time each day. Avoid catching up on sleep over the weekend. Make sure you're getting enough hours of sleep. Keep naps short and to a minimum. Get active after dinner. Don't agonize over sleep if you're tossing and turning.

INPUT ARTICLE: Article: These are files that are typically used to play games on a PSX (the PlayStation console and digital video recorder) and you need to put them on your computer so it knows how to emulate the PSX. Here is what you need to do.  Go to the Sony PlayStation emulator page on the EmuAsylum website and use the "Playstation Bios Files" link to download the zipped BIOS files. Right-click on the downloaded ZIP file and select "Extract files." This will open the WinRAR application used to unzip files. Browse to and select the "bios" folder (it had been created when you extracted files and folders from the zipped ePSXe emulator file earlier on). Press the "OK" button to extract and install the BIOS files in the "bios" folder of the PlayStation emulator.

SUMMARY: Activate the emulation capabilities of the ePSXe emulator by getting the PSX BIOS files.

In one sentence, describe what the following article is about: Standing tall with your arms and legs spread out wide will help you to feel more confident. This type of dominant pose also reduces cortisol and increases testosterone, which will add to your confidence. Take a moment to duck into bathroom stall or empty room and power pose for a minute before you need to walk confidently. Occupying more space will make you seem larger and more confident to others. Use your arms and legs to claim more of the territory around you.  When you are standing, place your hands on your hips and stand with your legs about shoulder width apart. When you are sitting, lean back and stretch your legs out in front of you and rest one or both arms on the backs of the seats next to you. If there is a table or desk in front of you, you can place your arms on the table and spread them out and away from your body. A hunched appearance projects a lack of confidence. Instead, walk straight and tall to seem confident. As you walk, keep your shoulders back and lift up your chin slightly. Test your posture by holding a pencil in each hand and making a fist. Let your arms fall loosely at your sides. If the pencils face inward (towards you), then you are hunching your shoulders. Shift your shoulders back until the pencils face forward to see how your ideal posture should be while you walk. Directing your body towards the person you are talking to demonstrates your respect for them as well as interest in what they have to say, but it also contributes to an appearance of confidence. People who lack confidence may find it harder to face other people directly during a conversation. Fidgeting makes you look nervous and uncomfortable, which makes you seem like you lack confidence. Train yourself to keep still when you are standing or sitting.  If you are standing, place your hands on your hips or hold something in one or both of your hands. You can hold a mug, clipboard or notepad, a pen, or something else that is appropriate for your situation. Just make sure that you don’t fidget with the object. If you are seated, firmly plant your hands on the arms of a chair or on top of a table. Just remind yourself not to tap your fingers on the table.
Summary:
Practice power posing. Take up space. Stand up straight. Aim your torso and toes at the person you are talking to. Be still.