Article: Exercise helps with sleep and it improves the overall health of your body and also helps manage stress. Incorporating aerobic activities, such as jogging or biking, a few times a week can help you fall asleep faster.  Timing is important when it comes to exercises effect on sleep. Exercising too late in the day can result in an increase in energy, leading to difficulty falling or staying asleep. Aim to exercise in the morning or late afternoon. Nicotine and caffeine are both stimulants that say in your system for a long time. Smoking or drinking coffee too late in the day can result in trouble sleeping. Try to avoid coffee past early afternoon and if you smoke, make an effort to quit. Tobacco can have other negative health effects in addition to trouble sleeping. While alcohol can cause you to feel sleepy, the sleep you have when intoxicated is of less high a quality. Aim to avoid drinking more than one or two drinks a night if you want better quality sleep. Alcohol also interrupts REM sleep. . If you have a lot of stress in your life, this can keep you up at night. Make efforts to reduce your overall stress level if you want better quality sleep.  Start with basics. Make an effort to be more organized. Small changes, stuff like just keeping your environment neater, can have a dramatic impact on stress.  Take breaks. Do not push yourself to work too hard throughout the day. When you need a minute, take 10 or 15 to unwind.  Look into stress-reducing activities. Things like yoga, meditation, and deep breathing exercises can have a dramatic effect on your stress levels. If you often have trouble sleeping even after making certain changes, contact your doctor. Difficulty sleeping can point to a variety of underlying health concerns. A medical evaluation is necessary to rule out any serious health problems. Your doctor may be able to prescribe you medication to treat sleep disorders.
Question: What is a summary of what this article is about?
Eat sleepy foods – A research verifies that a light snack in which a 250-calorie with 70 percent carbs could be useful to fall asleep faster. Cut back on nicotine, alcohol, and caffeine. Manage stress Know when to see a doctor.
Article: The Mayo Clinic recommends these as home remedies for dealing with the pain of a herniated disk. Which one you chose to use may depend on the stage of your injury.  In the first few days, cold packs can help reduce inflammation and swelling. You can use an ice pack or package of frozen vegetables wrapped in a towel. Apply it for about 10 minutes, then give your skin a chance to warm up. Do not apply the cold pack directly to your skin. After the first few days, you can use warmth to relax tense muscles. Use a hot water bottle wrapped in a towel or a heating pad. Do not put the heat source directly on your bare skin to avoid burns. You may need to rest for the first few days after the disk herniated, but after that, staying active will keep you from stiffening up and help you recover faster. Talk to your doctor or a physical therapist to find out what exercises they may recommend for you.  Avoid doing activities that could make it worse. This may include carrying heavy items, lifting, or reaching. Your doctor may suggest swimming because the water will support your weight and relieve the pressure on your spine. Other possibilities include biking or walking. Try pelvic tilts if your doctor approves it. Lie on your back with your knees up and put your hand beneath your lower back. Tilt your pelvis so that you are pushing down on your hand. Hold it for five seconds. Repeat this 10 times. If this causes pain, stop and talk to your doctor. Do buttock squeezes. While lying on your back with your knees up, squeeze your buttocks together and hold it for five seconds. Repeat this 10 times. This should not cause pain. If it does, do not continue and discuss it with your doctor. You may get relief by lying in positions that take the pressure off your spine and your nerves. Your doctor or physical therapist may suggest:  Lying on your stomach on pillows so that your back is rounded. This may reduce the pressure on your nerves. Lying in the fetal position with a pillow between your knees. The side with the herniated disk should be up. Lying on your back and stacking pillows underneath your knees so that your hips and knees are bent and your lower legs are parallel to the bed. During the day you may want to lie on the floor and rest your legs on a chair. Living with chronic pain is extremely stressful and can trigger depression and anxiety. Maintaining your social network will help you to cope and feel less alone. You can get social support by:  Talking with friends and family. If there are physical activities that you can no longer do alone, let them help you. See a counselor. A counselor can help you learn coping techniques and determine if you have unrealistic expectations for your recovery. Your doctor may be able to recommend someone that specializes in helping people cope with pain. Join a support group. This may help you to feel less alone and to learn coping mechanisms. Stress makes you more sensitive to pain. By developing techniques for dealing with stress, you may be able to better handle the pain. Some people benefit from the following techniques:  Meditation Deep breathing Music or art therapy  Visualizing calming images  Progressive tensing and relaxing the different muscle groups in your body There may be ways that you can change how you move or sit to avoid making your condition worse. You may also benefit from alternative methods of pain management, but always talk to your doctor to be sure that these methods will be safe for you. Possibilities include:  Short-term bracing for your neck or back to protect it and give you stability Traction Ultrasound treatments Electrical stimulation
Question: What is a summary of what this article is about?
Apply ice or heat as needed. Stay active, if you can. Adjust your sleeping position. Get social support. Manage stress. Talk to a physical therapist about alternative therapies.
Article: This technique, sometimes called the LAPD technique, has the suspect interlace their fingers behind their heads before handcuffing. This can occur in a standing or kneeling position. Grasp the suspect’s left wrist in your hand and press the “bow” of the handcuff against their wrist. Cuff the wrist, making sure that the cuff isn’t too tight. Grasp the cuffed wrist and move it in a circular motion away from the body and behind the suspect’s back. The chain of the handcuff should be coming out of the cuff away from the body. The suspect’s other hand should still be resting on the back of their head. Holding the cuffed wrist in one hand, grasp the suspect’s right wrist and move it in a circular motion behind the suspects back next to their cuffed hand. Press the suspect’s hands together, palms facing outward, and extend your left hand to restrain both of their wrists. Some people find it helpful to hold the suspect’s thumbs together to help restrain them. Try to complete this step swiftly as the subject can still resist with one hand free. If the suspect begins to struggle, subdue them before continuing to handcuff them. If the handcuffs have a double locking mechanism, this is the time to lock it. Always double check the tightness of the handcuffs. You should be able to slide your smallest finger between the cuffs and the person’s wrist. Leaving the cuffs too tight can result in nerve damage to the suspect.
Question: What is a summary of what this article is about?
Handcuff your suspect with their hands behind their head. Stand behind the suspect and retrieve the handcuffs. Move the cuffed wrist behind their back. Move the other hand behind the suspect's back. Cuff the suspect’s other wrist.