Problem: Write an article based on this summary: Try your best in the pool. Listen to the coach and follow their direction. Improve your competitive swimming abilities.

Answer: The point of any swimming unit is to learn how to swim (or to improve in your swimming skills), and you won’t get much out of the class if you don’t participate and make an effort. Whether this is your first time in the pool or you’re an experienced swimmer, get out there, participate, and have fun! Even if you can’t swim, try your best. Most teachers can recognize when someone is trying and will give you a good grade for effort. High school swim unit is a great opportunity to improve your swimming skills, especially if you plan to compete in a swim club. Your swim coach is most likely a highly qualified individual who cares about his or her students and wants to help them swim better. Even if you’re not a competitive swimmer and have no plans to become one, you should still obey the coach. He or she can lend a fun sense of community to the class, and swimming is a great way to stay in shape. Many high-school students are already involved in a swim team, and regularly compete in swimming or diving competitions. Learning from a coach is especially valuable if you’re already a competitive swimmer. Even if you routinely swim and train at a private swimming club, your high school coach can add a sense of community and team spirit to your swimming. Focus on learning new strokes and improving your time; tune out distractions. Take your training—even if it’s not at your normal swim club—as seriously as possible.


Problem: Write an article based on this summary: Take a short nap during the night or right before it starts. Make sure the lights are on and bright. Stay busy, and move. Cool down the room.

Answer: Okay, this isn’t exactly staying up all night, but taking a nap for even a few minutes can improve performance and minimize signs of sleepiness. Even a little shut eye can help you stay up for the rest of the night.  One study found that people did better with just a 26-minute nap. So shut your eyes for just a little bit, and you should find it easier to make it through the entire night and next day. The key here is to take a short nap because otherwise you could end up in a deep sleep, which is very hard to wake out of. You could also sleep a little bit longer the night before you know you will be up all night. The body will “bank” the sleep, and it will be easier to get through the stretch of sleeplessness without it. Your body clock is actually aware of changes in light and darkness, and you will feel more awake in the light. The body clock is linked physically to the eyes.  If you’re super tired the next day, go outside. The sunlight will also function to wake your body up more. The darkness causes the body to produce melatonin, which is the sleep hormone. People’s instinct is often to turn down the lights at night, but that’s probably going to make you more sleepy as the body perceives it’s time to call it a night. Turning the lights higher than normal will trick the body. The brain is going to be more alert after you move a bit. If you don’t have time to exercise, you could just engage in a conversation, wash the dishes – do something to focus your body on a new action for a time.  Changing an activity also might wake the body up more. The body will become more alert to compensate for the new activity. The body feels less tired when you’re busy because it will focus on the task instead of the lack of sleep. Mental activities also may help you stay awake by keeping your focus on something other than the fact you're tired. So try playing a game. Some mental activities, like reading a book, may make you more sleepy, though, especially if you do them while lying down. You could listen to a talking radio show though. The body temperature naturally lowers during sleep, so people sleep better when it’s colder. However, a hot room is probably going to make you feel drowsy.  Other ways to trick the body into feeling more wakeful include taking a cold shower and getting dressed up for your day. In addition to turning down the room temperature, you could also open a window. The breeze should help you stay awake, in addition to the lower temperature (if it's cool outside).


Problem: Write an article based on this summary: Add white glue to your mixture. Add a few drops of essential oil. Stir in some food coloring. Sprinkle in some glitter.

Answer: If you'd like your cornstarch paste to dry quickly, you may want to add some white glue to the mixture.  Blend enough cornstarch and water to make a thick paste.  After heating the mixture until translucent, take it off the heat, and stir in the white glue. For best results, use a 50/50 mixture of glue and paste.  Make sure you stir thoroughly after the white glue is added.  Otherwise, the glue will not bind with the cornstarch paste base. The resulting mixture is a good choice for craft projects that require extra gluing power. Choose your favorite scent and stir in a few drops just before using the glue. A little goes a long way, so don't add more than 3-5 drops.  Rose oil is a great touch for glue on a love letter. Peppermint would be an excellent addition to a Christmas card. Change the appearance by putting in a bit of food coloring. This is a great way to add flair to paper craft projects. Experiment with food coloring until you get the right color and desired transparency. When the paste is almost hardened, you can mix in some glitter to add sparkle. This is a great way to integrate glitter into arts and crafts without making a big mess.  Ensure the glitter is not added too late, or it will be difficult to blend into the paste.


Problem: Write an article based on this 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.

Answer:
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.