How to Drink a Gallon of Water a Day

A complete overview about drinking a gallon of water in a day

Maybe you’ve seen a hydration challenge floating around the internet, or you’re just looking to amp up your daily water intake. Is drinking 1 gallon (3.8 L) of water all that it’s cracked up to be? And if so, how can you hop in on the trend? Don’t worry—we’re here to quench your thirst for knowledge with plenty of expert-verified tips, tricks, and helpful answers to your FAQs.

[Edit]Things You Should Know

• Increase your daily water intake by carrying a water bottle around, infusing your drinks with fruit, and snacking on lots of fluid-rich foods.
• Multiply your weight (in pounds) by 0.5 to get a baseline of how much water you need to drink per day (in oz).
• Inspect the color of your urine. If it’s bright yellow or yellow-orange, you need to drink more water.^[1]

[Edit]Steps

[Edit]Is it OK to drink a gallon of water a day?

1. Yes, but you don’t need that much water to stay hydrated. A single gallon (3.8 L) is a lot of water—128 oz or 16 cups, in fact! On average, healthcare professionals recommend that women drink 11.5 cups (2.7 L or 92 oz) of water per day, and men drink 15.5 cups (3.7 L or 124 oz).^[2] While there’s nothing officially wrong with drinking 1 gallon (3.8 L) of water in 1 day, your body probably doesn’t need that much to stay hydrated.^[3]
   
   • Some medical professionals even suggest aiming for 64 oz (1.9 L) of water a day, which is far less than the 1 gallon (3.8 L) threshold.
   • Everyone’s hydration needs are a little bit different—it depends on multiple factors, like your weight, location, and metabolism. For instance, someone who goes for an hour-long run would likely need more water than someone who doesn’t exercise.^[4]

[Edit]Tips for Drinking a Gallon of Water a Day

1. Drink water at different points throughout the day. Brushing your teeth? Heading to the bathroom? Stretching your legs? Try drinking an 8 oz (0.2 L) glass of water whenever you do something significant in your routine.^[5] You can even drink a glass of water when you first wake up to help get the ball rolling.^[6][7]
   
   • Let’s say you drink an 8 oz (0.2 L) glass of water when you wake up, brush your teeth, go the bathroom, eat lunch, stretch your legs, go to the bathroom again, eat dinner, and brush your teeth again. By drinking water with each of these simple tasks, you’ve already reached 50% of your 1 gallon (3.8 L) goal!
   • According to some research, drinking water before meals helps you to eat less, which can potentially help with weight loss.^[8]
2. Bring a reusable water bottle with you whenever you leave your home. Heading off to school or work? A reusable water bottle lets you drink more water throughout the day.^[9] Refill your water bottle as needed until you reach your daily hydration goal.
   
   • Want to cover more ground when you’re on the go? Fill up a gallon-sized bottle before you head out. It’ll take a bit longer to finish drinking, but once you do finish, you’ll have met your goal!
3. Infuse your water with fruit to make it more appealing. Stick a few pieces of frozen fruit in your water bottle; not only will they keep your drink cold, but they’ll also add a delicious, fruity flavor to your drink. Feel free to stick fresh slices of citrus, cucumber, berries, and other chopped-up fruit into your water bottle or pitcher the night before to give your drink an infusion of refreshing flavor.^[10] Here are a few combos you might try:
   
   • Cucumber, lime, and cilantro
   • Orange and blueberry
   • Grapefruit and rosemary
   • Mango and ginger
   • Strawberry, lemon, and basil^[11]
4. Eat fluid-rich fruits and veggies. Believe it or not, produce like cucumbers, tomatoes, celery, and asparagus are all at least 90% water. Add some of these fresh options to your meals and snacks as an easy way to get closer to your 1 gallon (3.8 L) hydration goal.^[12]
   
   • 1 cup (119 g) of cucumbers is equal to 3.5 oz (99 mL) of water
   • 1 cup (240 g) of cooked tomatoes is equal to 6 oz (170.1 mL) of water
   • 1 cup (127 g) of celery is equal to 3.4 oz (96.4 mL) of water
   • 1 cup (134 g) of asparagus is equal to 4.4 oz (124.9 mL) of water^[13]
   • Tip: The average person gets around 20% of their daily fluids via the foods they eat.^[14] By being extra aware of the water content in your food, you can increase this percentage for yourself as you approach your 1 gallon (3.7 L) goal.
5. Stay on track with your goals using technology. Set periodic reminders on your phone that remind you to get up and drink a glass of water—little by little, they can help you chip away at your goal.^[15][16] For more personalized tracking options, download a water tracking app like Waterminder (iOS and Google Play), Plant Nanny² Water Tracker Log (iOS and Google Play) and Water Reminder - Daily Tracker (iOS and Google Play).
   
6. Alternate water with unsweetened drinks like tea and coffee. Tired of regular water? Switch things up with glasses of black coffee, unsweetened tea, seltzer water, and fat-free or low-fat milk.^[17]
   
   • While sweetened drinks aren’t completely off-limits, try to drink them sparingly—they’re often filled with calories, which isn’t ideal when you’re aiming for a 1 gallon (3.7 L) hydration goal.
7. Compete with your friends for extra motivation. Maybe your friends also want to get in on the challenge, or you’re all just looking for more ways to drink some water. A friendly competition can help you all meet your hydration goals—simply track how much water you drink throughout the day or week and compare your results with your friends at the end.^[18]
   
   • A phone app might make it a little easier to track your water intake.

[Edit]Recommended Water Intake

1. Your water intake baseline (in ounces) is your weight (in pounds) multiplied by 0.5. Let’s say that you weigh 125 lbs (56.7 kg); when multiplied by 0.5, you get 62.5 oz (1.8 L), which is the bare minimum amount of water you should drink each day.^[19]
   
   • Similarly, a person who weighs 220 lbs (100 kg) would need to drink a minimum of 110 oz (3.25 L) each day.
2. Drink an extra 12 oz (0.35 L) of water for every 30 minutes you exercise. Let’s say that you weigh 125 lbs (56.7 kg) and are about to work out for 1 hour. Besides your 62.5 oz (1.8 L) baseline, you’ll have to drink an extra 24 oz (0.7 L) of water, which brings your daily recommended intake to 86.5 oz (2.5 L).^[20]
   
   • If a person weighing 220 lbs (100 kg) exercised for 30 minutes, they’d need to drink almost a gallon of water that day (122 oz/3.6 L).
   • Pro tip: Each person’s body is different and has unique hydration requirements—your location and medical history can also play a role in how much water you need. Check with your doctor to ensure you’re drinking the right amount of water daily.^[21]

[Edit]Signs That You’re Hydrated

1. You almost never feel thirsty. If you seldom feel thirsty on a day-to-day basis, it’s pretty safe to assume that you’re drinking enough water and eating enough fluids to stay hydrated.^[22] Just keep in mind that thirst alone isn’t the most accurate to keep tabs on your hydration since you can feel quenched while still being dehydrated.^[23]
   
2. Your urine is a clear to light yellow color. After you go to the bathroom, take a peek inside the toilet bowl and see what hue your urine is. If it’s clear, tinged yellow, or a light yellow color, you’re hydrated. If your pee is bright yellow or yellow-orange, you need to drink more water.^[24][25]
   

[Edit]Why is it important to drink enough water?

1. Hydration helps your body operate at max efficiency. Not only does it regulate your body temperature, but it also insulates your joints and cushions your spine.^[26] Healthy hydration also keeps you from developing UTIs and headaches, along with:^[27]
   
   • Constipation
   • Kidney stones
   • Dizziness and confusion
   • Pressure ulcers

[Edit]Key Takeaways

1. Increase your water intake by making a few key lifestyle changes. Changing up your routine, adding natural flavors to your water, and sipping on a variety of unsweetened beverages can make your hydration goals seem much more attainable. If you’re looking for a little extra motivation, try competing with your friends and/or using a digital reminder/tracking system to help you stay focused.^[28]
   
2. Prioritize hydration over drinking exactly 1 gallon (3.8 L) of water per day. Many people don’t need to drink a full gallon (3.8 L) of water to be completely hydrated. If you aren’t comfortable drinking such a huge amount of water in 1 day (or simply don’t need that much), stick with a more manageable goal like 64 oz (1.9 L).^[29]
   

[Edit]Tips

• As you increase your daily hydration goals, you might find yourself going to the bathroom a lot. Don’t worry—this is completely normal. Your bladder will slowly get bigger as you continue to drink lots of water, and eventually, you won’t have to run to the restroom as much.^[30]
• If you’re pregnant or nursing, it’s a good idea to drink an extra 24-32 oz (0.7-0.9L) of water each day. Talk with your doctor to get a more exact idea of how much water you need to stay hydrated.^[31]

[Edit]Warnings

• Space out your drinks throughout the day instead of drinking huge amounts of water (like 200-300 oz/5.9-8.9 L) at once. Drinking a lot of water in a short period of time can cause hyponatremia, a life-threatening condition.^[32]
• Don’t try the gallon water challenge if you have a condition like end-stage kidney disease or congestive heart failure (where your body isn’t able to process water as well).^[33]

[Edit]References

1. ↑ [v162295_b01]. 10 January 2023.
2. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
3. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
4. ↑ https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
5. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
6. ↑ [v162295_b01]. 10 January 2023.
7. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body
8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
9. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
10. ↑ https://www.childrenscolorado.org/conditions-and-advice/parenting/parenting-articles/get-kids-to-drink-water/
11. ↑ https://www.youtube.com/watch?v=thv4_lNgodE&t=0m9s
12. ↑ https://connect.uclahealth.org/2022/06/17/15-food-that-help-you-stay-hydrated/
13. ↑ https://www.myfooddata.com/articles/vegetables-high-in-water.php
14. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
15. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
16. ↑ [v162295_b01]. 10 January 2023.
17. ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
18. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
19. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
20. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
21. ↑ https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
22. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
23. ↑ https://news.uark.edu/articles/41526/new-research-finds-thirst-is-not-the-best-indicator-of-hydration-level
24. ↑ https://www.nhsinform.scot/campaigns/hydration
25. ↑ [v162295_b01]. 10 January 2023.
26. ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
27. ↑ https://www.nhsinform.scot/campaigns/hydration
28. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
29. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
30. ↑ https://www.uwmedicine.org/sites/stevie/files/2018-11/Bladder-Retraining.pdf
31. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
32. ↑ https://my.clevelandclinic.org/health/diseases/17762-hyponatremia#prevention
33. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/

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How to Attract Birds to Feeder

Encourage more birds to come eat in your backyard with our expert-backed guide

Your bird feeder is all set up in your yard and filled with delicious seeds—so why haven’t your feathered friends stopped by for a meal yet? There are tons of simple things you can do to get birds to come to your feeder and even attract some new species to your yard. Once you finish reading this article, you’ll know all the best tricks to make birds eat from your feeder and keep them come back for more.

[Edit]Things You Should Know

• Scatter seeds near your feeder to help birds see them better.
• Try switching feeds. Try sunflower seeds for all birds, millet for doves and sparrows, thistle seed for finches, peanuts for crows, and suet for chickadees.
• Place your bird feeders close to plant cover where birds can hide from predators and build their nests. Keep a small bowl or bird bath with water nearby.
• Throw away any seeds that have been sitting out for 2 weeks or longer, and then clean your bird feeder.

[Edit]Steps

[Edit]Scatter seeds around your feeder.

1. Spreading seeds helps birds see your feeder better. If you just put up a new bird feeder, then there’s a chance the birds haven’t found it yet. Take a handful of birdseed and scatter them over the ground. If the feeder has a flat top, but a few seeds on it as well so birds flying by can spot them.^[1]
   
   • This works especially well if you’re feeding birds in the winter since the seeds will be easy to spot on top of the snow.

[Edit]Switch to a different feed.

1. New types of seeds can attract different species to your feeder. Rather than using commercial seed mixes that have a lot of ingredients that birds find undesirable, use a single type of feed depending on what birds you want in your yard.^[2] If you want to attract a wide variety of birds, then start by filling your feeders with black sunflower seeds.^[3]
   
   • Get white proso millet if you want to attract doves, juncos, or sparrows. Avoid red proso millet since birds don’t usually enjoy it.^[4]
   • Fill feeders with thistle seed if you want to get more finches in your backyard.
   • Try offering peanuts or sunflower seeds to attract crows or blue jays.^[5]
   • Use suet cakes to feed chickadees, woodpeckers, jays, and nuthatches.^[6]
   • Make sugar water for hummingbirds by boiling of water and adding 1 cup (200 g) of sugar. Let the water cool before you use it in your feeders.^[7]

[Edit]Set up a bowl of water nearby.

1. Birds need a place to drink and bathe after they eat. Put a flat-bottomed bowl or bird bath in the area near your food. It doesn’t matter if the water is in the sun or shade as long as the birds can easily access it.^[8]
   
   • Change the water every day or every other day so it stays fresh. Clean the bird bath once a week so it doesn’t form algae.
   • Use a water drip or a wriggler so birds are drawn toward the sound of moving water. Additionally, they also help prevent mosquitoes from laying eggs.

[Edit]Move your feeder to a new spot.

1. Your feeder may deter birds if they think the spot is unsafe. If you just put up your feeder, wait at least 2 weeks for birds to find and get used to it. Find a new spot in your yard for the feeder where you can easily get a view of all the birds on it. Try putting the feeder at a different height as well to attract birds that normally feed in the treetops or shrubs.^[9]
   
   • Keep your feeders within about of windows to help prevent birds from running into the glass and getting injured. Alternatively, cover your windows with anti-collision decals to keep birds away.^[10]
   • Try to keep your feeder within of shrubs, tall grass, or other plant cover. That way, birds will feel more comfortable eating from your feeder knowing they can make a quick getaway from any predators.^[11]

[Edit]Install baffles to keep pests away.

1. Baffles prevent squirrels and rodents from getting into the bird seed. Start by putting your feeder up on a metal pole that’s at least tall to keep animals from getting to it.^[12] Put up a baffle, which looks like a large metal dish or bowl, over the feeder so pests can’t reach the seeds.^[13]
   
   • Baffles are especially important if you hang your feeder from a tree since squirrels could easily climb down and get to it.^[14]
   • If you’re feeding hummingbirds, it may attract ants instead. Deter the ants by putting an ant moat, which is a small cup of water, on the feeder’s hanger.

[Edit]Hang a variety of feeders.

1. Different feeders draw in new species of birds to your yard. Rather than only putting one type of feeder out, try out a few kinds to see what birds start using it. When you see a bird that you want to keep coming back, note which feeder it’s using so you can put more of them up.^[15]
   
   • Platform feeders have large, flat trays where you spread out the seeds. These work best near ground level for attracting cardinals, chickadees, mourning doves, jays, and finches.
   • Tube feeders have a tall vertical tube filled with seeds and multiple perches where birds can feed. Tube feeders are perfect if you want finches, cardinals, nuthatches, and other small songbirds in your yard.
   • Suet feeders are usually small cages you can hang on a post or on a tree to feed woodpeckers, chickadees, and jays.
   • Thistle feeders are small tubes or bags where birds can only take one seed at a time and are specifically designed for thistle seeds.
   • Hummingbird feeders have tanks for sugar water and small perches, but they don’t attract any other bird species.

[Edit]Replace old seeds every 2 weeks.

1. Birds won’t eat seeds that are wet or moldy. Inspect the seed that’s inside the feeder you’re using to make sure there isn’t mold growth or insect infestations. Dump out all of the old seeds and fill the feeder with fresh food. Don't forget to clean up any seeds that have fallen on the ground around the feeder as well.^[16]
   
   • As a good rule of thumb, replace all of the seeds inside of the feeder every 2 weeks so it stays fresh.
   • Cleaning out old seeds also helps prevent diseases and bacteria from spreading between birds.

[Edit]Disinfect your bird feeder twice a month.

1. A clean feeder prevents moldy seeds and the spread of disease. Make a cleaning solution that’s 9 parts water and 1 part bleach. Take your bird feeder down, empty out the old seeds, and scrub the surface to kill any bacteria or mold that’s on the surface. Let the feeder dry completely before you refill it.^[17]
   

[Edit]Add nesting spots nearby.

1. Birds will prefer eating from feeders close to their nests. Build or buy a birdhouse and place it in your yard or garden. If you don’t want to use a birdhouse, encourage birds to nest in your yard by providing them with ample dense shrubs and tree cover. Don’t be afraid to leave nesting materials, like small twigs, in your yard so birds start building their homes nearby.^[18]
   
   • Nesting spots are especially important for birds trying to stay warm during the cold winter nights.

[Edit]Plant native species in your yard.

1. Native plants make your yard more attractive to local birds. Look up the plants that natively grow in your area rather than planting exotic or invasive species in your landscaping. Since native plants help provide more food for birds, they may fly into your yard and start using the feeder you put out. Pick things like native flowers and fruit trees that produce seeds so the birds have more things to eat.^[19]
   
   • Contact your local extension office or look up what plants and bird species are native to your area.

[Edit]Tips

• Check your feeders during the early morning or around dusk since that’s when birds are usually more active.^[20]
• Birds don’t use feeders as much during the summer, fall, and early winter since they could eat other natural food sources.^[21]

[Edit]Warnings

• If you see a bird that has closed eyes, breathing problems, or fluffed feathers, it may be sick.^[22] Take your feeder down until any sickly birds disperse so they don’t spread diseases when they eat.^[23]
• Keep pet cats indoors so they can’t hunt any wild birds that come to your feeders.^[24]

[Edit]References

1. ↑ https://extension.psu.edu/winter-bird-feeding-the-basics
2. ↑ https://www.wildlifedepartment.com/sites/default/files/2021-10/Attracting%20Birds%20to%20Your%20Backyard.pdf
3. ↑ [v161754_b01]. 13 May 2021.
4. ↑ https://edis.ifas.ufl.edu/publication/UW192
5. ↑ [v161752_b01]. 31 March 2021.
6. ↑ https://edis.ifas.ufl.edu/publication/UW192
7. ↑ [v161754_b01]. 13 May 2021.
8. ↑ https://today.oregonstate.edu/news/experts-it%E2%80%99s-ok-leave-bird-feeders-avian-flu-outbreak-reaches-state
9. ↑ https://edis.ifas.ufl.edu/publication/UW192
10. ↑ https://www.fws.gov/story/feed-or-not-feed-wild-birds
11. ↑ https://www.johnson.k-state.edu/natural-resources/agent-articles/wildlife/attracting-birds-to-your-backyard-bird-feeder-basics.html
12. ↑ [v161752_b01]. 31 March 2021.
13. ↑ https://wildlife.unl.edu/pdfs/selective-bird-feeding.pdf
14. ↑ [v161754_b01]. 13 May 2021.
15. ↑ https://www.tn.gov/twra/wildlife/birds/backyard-bird-feeders.html
16. ↑ https://www.tn.gov/twra/wildlife/birds/backyard-bird-feeders.html
17. ↑ https://gl.audubon.org/news/dos-and-don%E2%80%99ts-winter-bird-feeding
18. ↑ https://www.mass.gov/news/attract-birds-to-your-yard-naturally-this-spring
19. ↑ https://edis.ifas.ufl.edu/publication/UW192
20. ↑ https://extension.psu.edu/winter-bird-feeding-the-basics
21. ↑ ​​https://extension.psu.edu/winter-bird-feeding-the-basics
22. ↑ https://vet.tufts.edu/tufts-wildlife-clinic/found-wildlife/what-do-if-you-found-sick-or-injured-bird
23. ↑ https://www.fws.gov/story/feed-or-not-feed-wild-birds
24. ↑ https://edis.ifas.ufl.edu/publication/UW192

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How to Deal With a Friend Who Has Changed

Change is a normal part of life. However, sometimes the ways in which people change can affect their personal relationships. If you find that a friend is acting differently toward you than they did in the past, or if your feelings toward them have changed, it may be time to examine the relationship and determine whether you need to make changes in that aspect of your life.

[Edit]Steps

[Edit]Addressing Problems with a Friend

1. Discuss your problems with a mutual friend. You might find that you're not the only one having issues with a particular person.
   
   • Sharing your problems can make both of you feel better. Together, you might be able to determine the best course of action.
   • You don't want to be accused of gossiping or talking behind your friend's back, so seek the advice of just one mutual friend.^[1]
2. Ask your friend if anything is wrong. The direct approach is often the best one. If someone who was once a close friend has suddenly become distant, ask them if something is wrong.
   
   • If you feel that your relationship with someone has changed, chances are they have noticed a difference too, and will be willing to talk to you.
   • Try not to be accusatory or confrontational, just ask if they feel that something is wrong between you.^[2]
   • You might say something like, "Hey, it's been a while since we've talked. How are things? Is everything ok?"
3. Consider possible medical issues. If a friend's attitude toward you has changed radically, it might be a sign of a deeper problem like depression or bipolar disorder.
   
   • If you really think that your friend might have a medical disorder, encourage them to seek professional advice.^[3]

[Edit]Talking About Issues with Your Friend

1. Reach out to a friend if you are having problems with them. You don't need to be pushy or insistent, simply let them know that you are concerned and would like to talk with them.
   
2. Begin by saying something that you like about your friend. This can set a positive tone for the conversation and soften your criticism of them.
   
   • If the issue is that you no longer see your friend, you might say, “I really liked when we used to spend time together, but lately it seems like you've been avoiding me.”
   • If you are still spending time together but their behavior has become hurtful, you might say something like, “You have a great sense of humor, but when you make fun of me it hurts my feelings.”
   • Use a specific example of a time that your friend's behavior has upset you.^[4]
   • Reassure them that you are still their friend. You might say, "I will always be here for you, but I want to make sure that you're doing well."
3. Listen to what your friend has to say. Their reaction—even if it involves criticism of you—can be key to repairing your friendship.^[5]
   
4. Apologize for your past mistakes. Taking responsibility can show someone that you care about how they feel.^[6]
   

[Edit]Moving Forward with Your Friend

1. Suggest doing an activity that you both enjoy. For example, if you and your friend first bonded by going to the movies, suggest an upcoming film to see together.
   
2. Try new activities together. If your friend's interests have changed, try something new that they like to do. Ask them for ideas of fun activities. Keep an open mind. You might enjoy it!
   
3. Make new friends together. If your friend is hanging out with a new group of people, try to get along with them and become part of the new group.
   
4. Plan to see one another at a social event. If you think you are both going to an upcoming party or other event, suggest that you will see them there, even if you're not going together.^[7]
   

[Edit]Moving on from a Friendship

1. Create distance. This is a big step, but if someone is affecting your life negatively, limiting the time you spend together might be the best thing for both of you.^[8]
   
   • If talking to your friend doesn't work or they don't want to see you, not being around them will be a natural result.
   • If you decide that you don't want to spend time with a former friend, you may have to turn down their invitations and explain why you are doing so.
2. Plan ways to deal with a former friend in the future. If you have mutual friends, you will likely see this person again.
   
   • If you see a former friend in public, be polite but don't pursue a one-on-one relationship with them if you don't think it is a good idea.^[9]
3. Strengthen your other friendships. Moving on from a friendship can be difficult, so it is important to cultivate other, more positive relationships.
   
   • Spend time with your current friends who share your interests. Try doing activities that you enjoy with a new group of people.
   • Find ways to meet new people. You might take a class in a subject that interests you, take up a new hobby or sport, or spend time with friends of friends who share your interests.^[10]
4. Avoid dwelling on the loss. If you have lost a friendship that was very dear to you, it can be hard moving on. While you can grieve at first, try not to obsess or worry about the lost friendship. Understand that it is natural for friends to grow apart. You are still worthy of having friends.
   

[Edit]References

[Edit]Quick Summary

1. ↑ http://tinybuddha.com/blog/how-to-mend-a-broken-friendship-even-if-youre-not-on-speaking-terms/
2. ↑ http://www.huffingtonpost.ca/marcia-sirota/how-to-talk-to-your-frien_b_974629.html
3. ↑ https://www.dbsalliance.org/brochures/helping-a-friend-or-family-member-with-depression-or-bipolar-disorder/
4. ↑ http://goaskalice.columbia.edu/answered-questions/what-do-about-flaky-friends
5. ↑ http://www.huffingtonpost.ca/marcia-sirota/how-to-talk-to-your-frien_b_974629.html
6. ↑ http://tinybuddha.com/blog/how-to-mend-a-broken-friendship-even-if-youre-not-on-speaking-terms/
7. ↑ http://darlingmagazine.org/when-friendships-change/
8. ↑ http://www.goaskalice.columbia.edu/answered-questions/dont-know-if-i-want-my-friend-back-or-not-0
9. ↑ https://www.psychologytoday.com/blog/the-friendship-doctor/201102/dealing-friend-whos-drama-queen
10. ↑ http://darlingmagazine.org/when-friendships-change/

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How to Sleep with an Eyemask on

An eye mask can be a useful tool for those having difficulty sleeping due to sensitivity to light. Darkness is crucial for deep sleep, triggering the release of chemicals in the brain, such as melatonin, which help you get to sleep, and remain asleep.^[1] To avoid irritation and hassle, you should be careful when selecting your eye mask, and choose a model which is appropriate for your intended use and sleeping position. Once you have a suitable mask, establishing a comfortable sleeping routine is key for enjoying deep, sustained sleep.

[Edit]Steps

[Edit]Choosing an Eye Mask

1. Find a mask which blocks enough light. If you are looking for a mask to help you sleep at night in a relatively dark bedroom, then the mask doesn't need to be particularly thick since there will be very little light. If you are looking for a mask to help you sleep on a plane, in a car, or during the day, then you will want to find a heavier-duty mask.^[2]
   
   • It is best to shop for your eye mask in person, since many of the important qualities (amount of light blocked, fit, comfort, etc.) are very difficult to evaluate while shopping online.
2. Choose a mask appropriate for your sleeping position. Masks will typically tie or clasp closed at either the front or side of the head. Laying your head on the side where the mask closes can cause discomfort and make it difficult to sleep. Make sure that the mask you select closes in a location which will not interfere with your preferred sleeping position.
   
3. Select a comfortable fabric. Eye masks are made of many different materials, from natural materials like cotton and wool, to synthetic materials like polyester. Some masks (especially inexpensive varieties) may be made of materials which not everyone will find comfortable. Even a minor tickle or irritation on your face or head may make sleeping in the mask very difficult. Make sure to try the mask on before you buy it, if you can.
   
4. Ensure a proper fit. An eye mask which is the wrong shape for your face may cause discomfort, and allow in excess light. Try different brands and sizes of mask until you find one that you can wear comfortably.
   
   • When properly adjusted, your mask should be tight enough that it doesn't slide freely around on your face, but not so tight that the mask is pressed down directly on your eyes.
   • Pay attention to how well the mask fits around the bridge of your nose. If the fit is not correct, you may be able to see light entering through a gap between the mask and your nose. Masks are available with elastic patches covering the bridge of the nose, blocking out the excess light.
5. Explore additional features. A wide variety of mask options are available with additional features, such as comfortable gel filling, integral ear muffs to block sound, or pleasant scents. Take a look at what optional features are available, and decide if they suit your needs.
   
   • Some new sleep masks have interesting features like flashing lights that may help you fall asleep or have a lucid dream or help to monitor your sleep patterns. There's not a whole lot of research on whether these devices are effective, but they may be interesting to try.

[Edit]Going to Sleep in Your Mask

1. Put your mask on and adjust it. This should be done before you go to bed, or otherwise prepare for sleep. Trying to adjust your mask once you are ready to sleep can be irritating and distracting, especially in the dark.
   
   • Having someone nearby to help you fasten and adjust your mask is a good idea, especially if your mask ties closed.
   • If you don't have your sleep mask with you, you can try covering your eyes with a pillow, blanket, or article of clothing. You can also use your arm as an improvised eye mask, draping your elbow over your face.
2. Shift your mask up to your forehead. Wearing your mask on your forehead means it will be very simple to access once you're ready to sleep. Once it is in position, you can forget about it and focus on your normal bedtime routine.
   
3. Relax in bed. Getting into bed and spending time performing a relaxing activity, such as reading, before donning your eye mask will relax you, and prepare you to go to sleep. Set aside an hour for relaxing in bed, if you can.^[3]
   
   • Avoid using electronic devices or watching television right before bed. The light produced by electronic screens may make it more difficult for you to fall asleep.
   • It is best to relax in low light, such as the light of a small bedside lamp. This will allow your eyes and brain to begin to relax, and ready themselves for sleep. Best to use a light with low levels of blue light or use a dimmer on your lamp.^[4]
   • If you are trying to sleep on an airplane, or in another public place, it may be helpful to put on headphones, or use earplugs to block out outside noise so that you can focus on relaxing.
4. Turn off the lights and pull down your mask. Having spent time relaxing, you should feel sleepy, and ready to close your eyes. Check to make sure your mask is still adjusted to a comfortable setting, then switch off the lights, pull the mask over your eyes and lay down your head.
   
5. Focus on positive imagery and deep breathing. If you are troubled by anxious thoughts before sleeping, try turning your mind instead to happy or beautiful images or memories. Some find it helpful to simply count their breaths, which should be deep and slow. Let your mind drift with whatever positive thoughts come to mind. You should soon be asleep.^[5]
   
6. Respond to sleeplessness by getting up. If you find you are still unable to sleep after 20 minutes or so, you should lift up your eye mask, turn on a dim light, and get out of bed. It is best to go to another room, if you can. Spend a few minutes reading, listening to calming music, or enjoying another relaxing activity. Once you are ready, go back to bed, adjust your sleeping mask to a comfortable setting, turn out the lights, and lay down your head.^[6]
   
   • Be sure to lift up or take off your mask before trying to get up or turn lights on to avoid knocking things over or tripping.
   • If you're trying to sleep on an airplane or train where you can't get up and walk around, spend some time listening to calming music or reading a book instead.

[Edit]Video

[Edit]Related wikiHows

• Sleep when Someone Is Snoring

[Edit]References

[Edit]Related wikiHows

• Sleep when Someone Is Snoring

[Edit]Quick Summary

1. ↑ https://www.sleepio.com/articles/sleep-aids/melatonin-and-sleep/
2. ↑ https://www.allaboutvision.com/resources/buyers-guide/sleep-masks/
3. ↑ https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. ↑ http://www.pnas.org/content/112/4/1232
5. ↑ https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep
6. ↑ https://sleepfoundation.org/insomnia/content/what-do-when-you-cant-sleep

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