INPUT ARTICLE: Article: If you are using your phone as your alarm clock, turn on airplane mode so you will not be interrupted by notifications. If background noise is unavoidable, or if you suffer from tinnitus, putting on headphones with soft, relaxing music may help. You can also try using ear plugs. Note when you will be available again. This will keep co-workers from accidentally disturbing you. This may sound counterintuitive since caffeine is a strong stimulant, but you will not feel the effects immediately, especially if you are taking a nap of less than thirty minutes. Caffeine has to travel through your gastrointestinal tract, and can take up to 45 minutes to be absorbed. Taking a “caffeine nap” in which 200mg of caffeine are consumed right before a 20 minute nap may improve performance and make you feel less sleepy once you wake up. However, if it is late in the afternoon you should probably skip the caffeine, as it may make it more difficult to fall asleep at bedtime. You can also skip the caffeine if you are trying to quit caffeine. Once you are close to finishing your coffee (or your green tea, or your caffeine jello shot, etc.), set an alarm that will wake you up after the desired amount of time. Setting an alarm will help you relax, as you know you won’t sleep longer than you intend to.  Keep in mind how long you need to fall asleep. If you want to take a 20 minute nap, and you usually take about five minutes to fall asleep, then you will want to set your alarm for 25 minutes. If you fall asleep very quickly, you may only need to add an extra minute or two to your desired nap time. If you're one of those people who has a habit of pressing the "snooze" button and going right back to sleep, put your alarm across the room, or as far away from yourself as possible if you’re in the car, so that it will not be easy to turn it off. If you are consuming caffeine, you can do this directly after finishing your caffeine, if you are not, you can do this directly after you have made yourself comfortable and set your alarm. If you are having trouble falling asleep try this exercise: Close your eyes, and exhale completely. Then breathe in slowly, to a count of four. Hold your breath to a count of seven; then, making a whooshing sound, breath out through your mouth to a count of eight. Inhale one breath in, and then repeat the cycle three or four times. The whole exercise only takes about 60 seconds, and should help put you to sleep quickly.  You can also try putting all thoughts out of your mind. Instead, try focusing only on your breathing. This is very similar to meditating, but can also help you relax so that you can fall asleep quickly. Try counting down slowly from 100. If you forget what number you're on, simply start again at 100. This will help keep your mind off of thoughts that keep you awake.  You can also try one of the commercially available power nap machines or CDs that play a special soundtrack designed to induce a sleep state. Even if you are unable to fall asleep during your nap, keep your eyes closed and meditate. Although you may not fall asleep, you can still help your brain recharge a bit. Additionally, incorporating short bouts of sleep into a daily routine (taking a nap every day after lunch, for example) can help you "train" your body to expect a nap during that time and you'll have an easier time falling asleep. Resist the temptation to sleep longer. Ideally, you will wake up feeling refreshed, but you may sometimes feel like you want to sleep more; do your best to resist this temptation as it can throw off your sleep routine, and you may wake up the second time with sleep inertia.  Follow up with physical activity. Get your heart rate up a bit by doing a few jumping jacks or push-ups, you can also try a bit of jogging in place.  Wash your face and expose yourself to bright light (e.g. sunlight), which can help you feel more awake, if you are still feeling groggy after your nap.

SUMMARY: Turn off your mobile phone and any other potential distractions. Place a “Do Not Disturb” sign outside of your door, if you are at work. Have caffeine right before you nap. Set an alarm. Close your eyes and relax. Try the "4-7-8 exercise" to fall asleep quickly. Keep your eyes closed. Get up as soon as the alarm goes off.

INPUT ARTICLE: Article: Many relationships happen because someone told his friends that he’s looking for a relationship. Your friends might know someone who is single and looking, and they might help you make a connection. It has become much more common for people to connect with each other via online dating websites like e-Harmony and Match.com. Scope out these sites and join one. Fill out your profile and be open to getting to know other people. Your friends and family want to help you be happy. They might set you up on a blind date to meet a girl, which can be uncomfortable. Take a risk, though, by agreeing to the blind date. Think of it as an opportunity to meet someone new and interesting.

SUMMARY:
Let people know you’re looking. Join an online dating site. Go on blind dates.