INPUT ARTICLE: Article: If your nightmares are the result of an underlying condition such as sleep apnea, narcolepsy, REM disorder, or restless leg syndrome, receiving treatment for these conditions should help to reduce nightmares.  If your nightmares are related to anxiety, depression or PTSD, certain forms of therapy or medications might help to alleviate these conditions and lessen nightmares. In particular, a drug known as Prazosin is often prescribed to help patients with PTSD, anxiety and panic disorders, and can alleviate nightmares. It is important that you speak to your doctor to figure out a treatment option that is best for you. Eating before bed can trigger nightmares, as food speeds up your metabolism and sends signals to your brain to become more active. Therefore, it's a good idea to cut out bedtime snacks, particularly those that are high in sugar. . Stress can contribute to nightmares, so take some time to relax throughout the day and aim to go to bed with a calm, clear mind.   Yoga and meditation are both good activities for relieving stress and clearing the mind. Consider taking a class, or simply practice for a few minutes each day in the comfort of your own home.  Other activities such as reading, knitting, running or just spending more time with your family and loved can also help to relieve stress. Taking a hot bath before bed can help you to unwind after the stresses of the day and leave you feeling calmer and more relaxed . Certain medications can increase the likelihood of nightmares, so speak to your doctor if you feel this might be an issue for you.  Anti-depressants and certain blood pressure medications are often responsible for causing nightmares, so speak to your doctor about switching to a different drug. Sometimes a change in dosage or coming off a particular drug can cause nightmares, in which case the bad dreams should subside once your body adjusts. Although nightmares may cause sleep deprivation, sleep deprivation can also cause nightmares. Therefore, taking steps to improve the quality of your sleep can help to prevent nightmares.   Make your bedroom a relaxing environment. Keep your bedroom neat and tidy, make sure it's dark enough and avoid temperatures that are too hot or cold. Make sure your bed is comfortable. Use a white noise machine to block out any undesirable sounds. Reserve your bedroom for sleeping - working in your bedroom may cause you to associate it with stress.  Get more physical exercise. Tiring yourself out with physical exercise is a great way to improve your sleep. Find an activity that you enjoy, whether it's running, strength training, dancing, rowing or rock climbing and work out 3 to 5 times a week. Schedule it for the morning if you can. Just don't exercise right before bed - it will leave you too amped up for sleep.  Cut back on your caffeine, alcohol and nicotine intake. These substances can interfere with your sleep, so it's a good idea to cut them out or at least cut down. Also try to avoid drinking, smoking or consuming caffeine less than 3 to 4 hours before bedtime.  Avoid blue light. The light emitted from electronics like phone, computers, and tablets can suppress sleep hormones and affect the quality of your sleep. Avoid using these devices close to bedtime. Imagery rehearsal treatment is a type of cognitive therapy which has been found very effective in reducing nightmares in PTSD and insomnia patients.  With imagery rehearsal treatment, the patient is encouraged to imagine an alternate ending to their nightmares - one with a more pleasant or satisfying outcome - while they are still awake.  For example, if you're dreaming you're being chased, you could imagine the monster that's chasing you, when it catches you, saying "tag, you're it" and it's really a game of tag. If you're dreaming that you're falling, you could imagine that a parachute opens up and saves you.   Sometimes this is done orally, other times the patient is asked to write down, draw or paint the alternate ending to their nightmares.

SUMMARY: Treat any underlying disorders. Avoid eating before bed. Reduce stress Talk to your doctor about any medications you're taking. Improve your sleep. Try imagery rehearsal treatment.


INPUT ARTICLE: Article: It’s fine if you’d rather not debut your heels in public just yet, or maybe ever. Do whatever makes you comfortable and happy, whether that’s rocking your heels on the street or simply in the privacy of your own home. If you feel a bit nervous about walking outside in your heels for the first time, start small. Walk around in a park where you feel safe and comfortable.  Remember to stand up straight with your shoulders back; assuming a strong posture will help you feel confident and poised. Walk with a friend and chat as you go to keep yourself relaxed. They can give you tips, help calm you down if you feel nervous, and catch you if you stumble. When you’re ready, wear your heels in more normal streets and busier areas. Keep an eye out for any bumps, cracks or grates in the sidewalk. If you’re still feeling shy or nervous, remember that most people won’t even look at you long enough to notice your shoes. Act normally and walk confidently; by now you’ll be a pro at walking in heels!  If you get harassed by someone, ignore it and keep walking. If they see that their words don’t stop you from rocking your heels, they’ll probably give up. If they keep pursuing you, duck into a crowded store or turn a corner. If all else fails, call the police. No matter what happens or what anyone says, don’t let bullies or a bad experience ruin your confidence.

SUMMARY: Continue wearing your heels in private if you feel like it. Walk around in a safe, uncrowded area to build up your confidence. Walk on the streets if you’re feeling comfortable and confident.


INPUT ARTICLE: Article: If you are watchful, you may be able to simply spray cats with a water hose whenever they are trying to use your garden. Cats can be trained, so if you are persistent, this may eventually be enough to permanently drive them away. Be gentle when you are spraying cats with a water hose. Most cats do not like water, so a quick, gentle squirt is usually enough—there is no need for high-powered nozzles, or to thoroughly soak the intruding cats. Motion-activated sprinklers are available from home supply stores. When a cat walks by, the motion triggers the sprinkler, which sprays a burst of water. Most cats do not like getting wet, so this can often be an effective deterrent. Use motion-activated sprinklers to create a border around your garden. These sprinklers can be installed either permanently or temporarily, depending on your preference and needs. These emit a high-frequency sound that cats detest, but which humans cannot hear. These devices are motion-activated, so that when a cat walks by, it is startled by the high-frequency sound and should leave the area. Look for ultrasonic devices at a pet supply store, and use them to create a barrier around your garden. Cats will not linger in areas they do not feel are safe from predators. For this reason, a dog that chases cats can effectively keep them out of your garden.

SUMMARY:
Spray cats with a hose. Use a motion-activated sprinkler. Use an ultrasonic device to deter cats. Get a dog.