How to Sleep Better

Getting a good night's sleep is one of the most important things you can do for your overall health and well-being. If you are having trouble sleeping, you're probably getting all kinds of different advice on how to fix the problem. Don't worry! We performed the research for you and assembled all the most reliable tips for better sleep, including recommendations from experts at the National Sleep Foundation and Harvard Medical School.

[Edit]Steps

[Edit]Getting to Sleep Quickly (Easy Methods)

1. Relax in a nice warm bath or shower in the evening. As well as relaxing you, afterwards your body will cool down, which helps you sleep better. Putting on lotion after will help your skin be moisturized and warm.^[1]
   
2. Take 400mg of a magnesium supplement 30 to 45 minutes before bed. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep. It can also increase the quality and length that you sleep. Magnesium supplements can be purchased in the vitamin section of your pharmacy.^[2]
   
3. Sleep naked. According to sleep specialists at the Cleveland Sleep Clinic, sleeping in the nude helps you regulate your temperature. Get a comfortable temperature using blankets or duvet (of suitable warmth), sheets, and pillows. It is usually best to be slightly on the cool side.^[3]
   
   • Preferably sleep with your arms and head out from under the bedclothes, unless the room is very cold.
   • Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
   • Keep an extra blanket right by the bed, just in case you get cold at night. Don't neglect your feet—cold feet can keep you awake!
   • If you prefer to wear pajamas because they're more comfortable, loose cotton pajamas are the best as they generally are more breathable than other fabrics.
4. Sleep in varying positions. Changing your sleeping position can make a huge difference in the quality of your sleep. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
   
   • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. This should help you sleep.
   • Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.^[4]
5. Use a suitable pillow. If it's too thin, your head will tilt backwards, which is uncomfortable. Likewise, don't stack your pillows so that your head is propped at an angle.
   
   • Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
   • Try placing a pillow under your legs if you sleep on your back.
6. Reduce your light exposure an hour or two before going to bed. Bright light before bedtime can disrupt your body's internal clock. It's one of the primary clues to the body that it's either sleep time, or waking time.^[5]
   
   • If your home is brightly lit late at night, turn off lights you do not need.
   • Stop watching TV and using a computer, tablet or phone at least 2 hours before bedtime. It is recommended to install f.lux or Redshift (if you use Linux) onto your computer, which filters blue light from your screen. Blue light can negatively affect your sleep by decreasing the release of sleep hormones.
   • Eliminate all sources of light in your bedroom. This includes windows, LED clocks, computer lights, cable boxes, and other devices with lights (unless they are very dim). You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night's sleep, but you'll also save electricity.^[6]
   • If light still disturbs you or wakes you up in the morning, wear an eye mask. Sometimes lavender eye "pillows" can be more relaxing.
7. Add gentle sounds. Use a white noise generator that generates various soothing sounds—surf, wind, steam—these are sounds that have no shape, and they can help your brain to de-focus on right now.
   
   • White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night.
   • White noise or natural sound machines are often wonderful. But if you cannot afford one, a fan can make soothing noise. So can a radio tuned to "between stations," where it creates static. Make sure that the radio is not too loud.
   • Repetitive or ambient music is very good for falling asleep. What's especially important is that there be no dramatic shifts in the dynamics of the music. Ambient music, such as that produced by Brian Eno, is ideal.^[7] Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep.
   • Turn your phone off, or to silent mode (if you use its alarm), so you will not be disturbed with texts, phone calls, and notifications. If you know that you have to be somewhere, go to bed earlier.

[Edit]Moderating Your Diet

1. Eat dinner at least three hours before bedtime. A full stomach may disrupt your sleep, and, the heavier the meal, the longer it takes for your stomach to settle down.
   
   • Avoid greasy foods, as not only are they not good for you, they also tend to inhibit sleep.
   • Avoid spicy foods. Some people thrive on heavily spiced foods, but if you find your aunt's curry gives you a stomachache at night, seriously reconsider your dinner plans.
2. Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleeping patterns just as much as going to bed with a full stomach.
   
   • If you find that your stomach is grumbling for food and is keeping you awake, eat a light snack about an hour before bedtime.
   • Avoid foods high in carbohydrates or sugar.
   • High protein foods like turkey, yogurt, soy beans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin in order to relax. They also have natural, complex fats that can satiate your hunger.
3. Avoid caffeine in the afternoon and evening. This includes coffee, black teas, cocoa, and caffeinated soda. Caffeine can keep you awake even if you drank it earlier in the day, as its effects can last up to 12 hours. This also includes other stimulants like those found in energy drinks even if they are not caffeine.^[8]
   
   • Avoid tobacco or other nicotine products in the evenings as well.
4. Drink a relaxing warm beverage. Highly recommended beverages include a warm glass of milk or chamomile tea. Most herbal teas are fine, as long as they do not contain any caffeine. Avoid drinking more than a few ounces of fluid directly before bedtime.
   
5. Avoid drinking water or other fluids within 1 ½ to 2 hours of your appointed bedtime. Ensure, though, that you drink at least two liters of water during the day.
   
   • A well-hydrated body will not wake you from thirst, but drinking a big glass of water just before bed might wake you to go to the bathroom at an inconvenient hour.
6. Avoid alcohol before bed. Alcohol will make you feel sleepy, but it will also reduce the quality of your sleep as your body processes the alcohol and sugars. Alcohol tends to produce broken, shallow sleep (even if you don't notice the periods of waking during the night), which does not refresh.^[9]
   

[Edit]Making Your Bed and Bedroom Welcoming

1. Use your bedroom for bedtime. If your body is used to doing all sorts of things in the room besides sleep, it may not make a smooth transition to sleep when it is time. Your mind should associate your bedroom with sleep and perhaps soothing, relaxing activities.
   
   • Avoid: stressful work or homework, using the computer, watching TV, talking on the phone, eating, exercising, and generally anything that is stressful, energizing, very exciting, or keeps you from going to sleep on time.
   • Probably okay: Reading, a relaxing project, cuddling with a spouse, writing in a journal.
   • Use your bed ONLY for sleeping.
2. Make your bedroom a haven. The more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.
   
   • Keep your room completely dark while you sleep so you aren’t kept awake.
3. Clean your room. Get rid of the cobwebs, dust the shelves, and vacuum the floor. Empty the wastepaper basket. Remove dirty plates, cups, and water-bottles. A clean room sets the emotional stage for your room being a safe, healthy place, not a neglected dumping-ground to wallow in. Also, regular cleaning can alleviate allergies which can disrupt sleep. It also keeps pests like mice, rats, and cockroaches from invading your space.
   
   • Keep your bed clean. Wash the sheets and pillowcases every week so they will smell great and you will feel more comfortable sleeping.
   • Don't clutter your room with things that can distract you from going to sleep. Tidy up. Throw out any rubbish and let fresh air in.
4. Beautify your room. An aesthetically pleasing room will make you happier than one that's displeasing. You do not necessarily have to have your room be a page from the Ikea catalog. But simple changes, such as getting rid of an ugly bedspread or repainting your walls can subtly shift your mood.
   
   • Make your room darker. Blackout drapes, shades, or blinds can avoid you awakening early.
   • Make sure your sleep temperature is restful. If you are sweating or freezing, you will not sleep well.
5. Maintain your mattress. Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend to roll over each other a lot at night (unintentionally), it's time to go mattress shopping!
   
   • You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
6. Consider getting a new mattress. The newer types of mattresses that allow for adjustment or that mold around you may help you get a better night's sleep.
   
   • One type of mattress lets you adjust the firmness of your bed, individually, for both you and your partner. This is ideal if you can never agree on which mattress feels right. You may both have different needs, and trying to find one you will both like generally means finding a mattress that neither of you will get a good night's sleep on.
   • Another type of mattress uses memory foam, which moulds to the contours of your body as it warms up. This leaves no pressure points to cause numbness, irritation or other physical issues. This is especially useful for those with bad hips or other joints.

[Edit]Changing Your Daily Routine

1. Go to bed and get up at the same time every day. Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm.^[10]
   
   • Use the same sleep schedule even at weekends. Even if you have to go to bed later occasionally, still get up at your normal time.
   • When your alarm clock goes off, get up right away every day. Don't lie in or snooze.
2. Consider allowing less time for sleeping. Different people need different amounts of sleep. If you take longer than 30 minutes to fall asleep, or often wake up for long periods during the night, you may be allowing too much time for sleep. You need deep, continuous sleep, even if it's shorter, rather than shallow broken-up sleep.
   
   • So, if you normally allow say 8 hours between bedtime and getting up, try reducing it by 15 minutes - by going to bed later or setting your alarm for earlier. You may be more tired for the first few days, but that will help you sleep.
   • After a week, if you're still not going to sleep quickly and staying asleep, reduce the sleep time by another 15 minutes.
   • Continue reducing the sleep time by 15 minutes each week, until you are able to go to sleep quickly and stay asleep. (Waking up during the night is normal, as long as it's only for a few minutes.)
   • Then stick with this new bedtime and getting up time.
3. Develop a sleep routine. Try doing the same steps each night before you go to bed, to ready yourself for sleep. Consistency is the key. For a truly soothing evening, try the following steps:
   
   • Put on some ambient music, and instead of incandescent lights, light several candles in your living room and in your bedroom.
   • Practice breathing exercises (see below) or meditation, focusing on relaxing your body.
   • When it's time, extinguish the candles as you make your way to the bedroom. Your home will get progressively darker until the last candle is extinguished.
4. Try deep breathing relaxation before bed. Find a comfortable position. Make sure your environment is relaxed. Not much light, calm music and a space where you know you will not be interrupted are ideal.
   
   • Clear your mind. Close your eyes and imagine all those problems that you keep in your mind everyday fading out with each breath.
   • Pull in the positive. Inhale positive images that make you happy. While you do this keep, smile.
   • Focus on your breath. Feel the oxygen within your body. You should start feeling a relaxing sensation across your body and mind.
   • Try to maintain this for 10 minutes every night before going to sleep.
   • You could even add a few drops of lavender oil onto your pillow, which calms the nerves and helps you sleep.
   • If your mind wanders off throughout the day, these breathing exercises will help your mind and body to relax and keep your mind in one place so you feel the calm in your body.
5. Exercise regularly. If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much from which to recover, your body's sleep cycle could be disrupted.^[11]
   
   • Physical exertion (such as going for a run or a swim, or better yet, exercising regularly) can make for deeper and more restful sleep. To add more exercise to your day, take the stairs instead of the elevator, walk instead of catching the bus, and so forth.
   • Don't exercise less than 2 hours before bedtime. Exercise can greatly enhance and promote sleep. However, your body will be "revved up" some time after your workout. (The one possible exception may be gentle yoga).
6. Consider taking a nap. For some people (depending on work and your daily routine), a short rest in the afternoon can help alleviate drowsiness experienced during the day. Though naps are not for everyone - many people feel even drowsier after a nap.
   
   • When you feel the need for a nap (should your job allow), set your timer for 15 minutes. If you're ready for a nap, you will be asleep in a minute or two. When the timer goes off, get up immediately! Have a glass of water, and jump back into work. You will feel much more refreshed—–even more so than if you had slept for an hour.

[Edit]Using Medication for Better Sleep

1. Try melatonin. Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark, but when light is present it does not do so, and the melatonin oxidizes back into serotonin.
   
   • Consult with your physician about taking melatonin. Taking melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep. However, keep in mind melatonin is a hormone (like estrogen or testosterone) and just because it is natural does not necessarily mean it is harmless.
2. Try plain antihistamine products that cause drowsiness. These are safe when taken "without extra ingredients"—–i.e. no pain relievers, decongestants, expectorants, etc., but only for a night or two, as tolerance to them quickly builds.
   
   • Read the labels. Try half or less of the usual dose so that you don’t end up with a "sleeping pill hangover," which will only make your sleep situation worse.
   • Be lying down in bed when your drowsiness kicks in.
   • If you use prescription drugs, check with your doctor before taking anything else. Never thoughtlessly mix medications: with the wrong combination, you could end up mixing medications in a way that will do you harm.
   • Be sure not to abuse any sedative. Do not take those in more than the prescribed dosage, nor beyond the recommended duration.
3. Tell your doctor if you are concerned that you might have a sleep disorder. Some of the most common sleep disorders are insomnia, narcolepsy and parasomnias. If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.
   
   • Anxiety, depression, PMS, and some medications can cause difficulty sleeping and should be addressed.

[Edit]Help Sleeping Better

Foods to Eat and Avoid to Sleep Better

Foods to Eat and Avoid to Sleep Better

Supplements for Sleeping Better

Supplements for Sleeping Better

Tips for Keeping a Sleep Journal

Tips for Keeping a Sleep Journal

[Edit]Video

[Edit]Tips

• Try reading a book.
• Always go to the restroom before you go to bed.
• Sleep with your head higher than your feet; this will cause you to have peaceful dreams.
• If you get aching feelings and pains after sleeping then you may be you are sleeping in a bad position. If sleeping on your back is uncomfortable, try the tennis ball trick: get an old pajama top and sew a tennis ball onto the back and wear it while you sleep. This way you can stay on your side and have a better night's sleep.
• If there is a lot on your mind that's keeping you from falling asleep, write it down so that you can sort it out when you get up in the morning.
• Try gentle meditation 15 minutes before bedtime.
• Light candles that have a calming scent, like lavender, vanilla, or fresh clean scents.
• Read before you sleep. It makes your mind healthy and increases the need for sleep because your eyes get tired when you read.
• Do not keep any computers or TVs in your bedroom and don't use them for two hours before bed.
• Make sure to have all lights turned off.
• Take a drink with you in case you get thirsty at the night.
• Make sure you brush your teeth before sleeping.
• If you smoke, have your last nicotine product at least two hours before going to sleep as nicotine is a stimulant.
• Make sure your sheets are clean.
• Listen to relaxing music.
• A few hours before bed, watch a video, movie, or listen to some positive music.
• Do not have any alarm clocks or TV's facing your bed.
• Stretch gently before sleeping.
• Try having a hot water bottle in your bed. It keeps you warm and it's comforting to cuddle something. Make sure it's sturdy and won't leak or break and only use it in cold climates.
• Be sure that you are in a room that is at a temperature that you will be happy with. If it is too warm, a fan would be useful to cool you down.
• Make sure you have a pillow that is perfect for you. This goes for both firmness and material.
• Let your body get used to what you are going to do: Calm your body down; by lying down; then thinking of things that are comfortable, and laying for a couple of minutes. You will get used to it and fall asleep.
• Use aromatherapy essential oils, such as lavender to help relax yourself and aid with relaxation.
• Try thinking of all the good parts of your day and if you had a bad day think of the good things you will do tomorrow.
• Have a "security blanket," something soft to clutch like a small pillow, an extra bit of your blanket, or even a stuffed animal. Usually, this gives you comfort and that little feeling of security and will help you settle and sleep better.
• You should try reading right before bed. Not only does it calm down your body, but it's also a great way to finish that book series.
• A pet in the room can wake you because of its weight, movement, demands for food, or need to being let out. Choose sleep over pet comfort!
• Listen to relaxing songs or lullabies. Don't read anything that is dramatic or thrilling before bed as this might cause nightmares.
• The biggest cause of insomnia is sleeping tablets. Physical solutions are much more effective as treatment (breathing/visualizing/muscle control).
• Don't have a phone or electronic device in the room unless it's turned off and silenced.
• Don't keep electronics anywhere near your bed at night to prevent reaching for them or wanting to play games on them.
• As distressing as not being able to fall asleep swiftly may be, keep in mind that it is normal to experience a period of sleeping difficulties for a whole number of reasons, some perhaps unknown to the person with difficulties of falling asleep and that many people overcome insomnia naturally after a short period of time.
• Have a small cup of ginger and chamomile tea.
• If you have acid reflux or a similar problem, propping your head up just a little bit is quite nice (like adding one thin pillow).
• You can use memory foam above your mattress; it provides health benefits by relieving pain, body aches and soreness, as well as helping your body to recover more quickly from injuries.
• Before you sleep, think about why you need good sleep.
• Make sure you don't have too many things in your bed.
• Dim the lights 15-20 minutes before you go to bed.
• Try the 1, 4, 5 breathing technique. You breathe in for 1 second, breathe out for 4, close your eyes whilst doing it and repeat 5 times.
• Use an old-fashioned alarm clock instead of your phone's alarm. When using your phone's alarm, you may end up checking emails and text messages.
• Avoid going on your side and curling into a ball because it strains your neck.
• If you sleep with the door open, close it to block out any noise.
• About 20 minutes before you sleep, put your blanket inside the dryer. It'll make it warm and cozy when you take it out and will make you very comfortable.
• Create a bedtime ritual. For example, every night when you are getting ready for bed, drink a glass of warm milk, lay down, and think about how your day went. Eventually, your body will associate this process with sleeping and you will begin to fall asleep easier.
• Taking probiotics daily has been shown to improve sleep.^[12]

[Edit]Warnings

• Don't use chamomile tea if you are allergic to ragweed, or are on blood thinners.
• Try not to fall asleep with the TV on, as it accustoms your body to need the noise in order to fall asleep. If you wake up in the middle of the night and feel that it's unbearably quiet, you may have difficulty getting back to sleep.
• If you choose to cover sources of light in your room, make sure you don't create a fire hazard. For example, do not cover a source of heat like a light bulb with paper or cloth. If using candles, always blow them out before sleep and never leave them unattended. If you can't be certain you'll remain awake to blow out candles, do not use them at all in your bedroom space! Or you can place the candle on a broad plate where it will burn out safely.
• Keep track of your use of sleep medication (over the counter or not), as such medication can become addictive, leaving you unable to fall asleep without them. Additionally, the medication's side effects may influence your daily routine, as well as reduce your overall sleep quality at night.

[Edit]Related wikiHows

• Fall Asleep
• Prevent Insomnia
• Sleep Comfortably
• Sleep Longer

[Edit]References

[Edit]Quick Summary

1. ↑ https://lifehacker.com/take-a-warm-shower-before-bed-to-get-to-sleep-faster-5908596
2. ↑ https://www.healthline.com/nutrition/magnesium-and-sleep#section2
3. ↑ https://www.health.com/sleep/benefits-of-sleeping-naked
4. ↑ https://www.healthline.com/health/is-it-bad-to-sleep-on-your-stomach
5. ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
6. ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
7. ↑ http://www.slate.com/articles/arts/music_box/2012/11/brian_eno_s_lux_reviewed.html
8. ↑ https://www.sleepfoundation.org/articles/caffeine-and-sleep
9. ↑ https://www.webmd.com/sleep-disorders/news/20130118/alcohol-sleep
10. ↑ https://www.cbc.ca/life/wellness/how-and-why-waking-up-at-the-same-time-everyday-can-improve-your-health-1.4357391
11. ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0
12. ↑ http://www.ncbi.nlm.nih.gov/pubmed/17851460

How to Plant Date Seeds

If you live in a sunny climate, sprouting and planting a date seed can be a fun project. The seeds from dates can grow into date palm trees that you’ll be able to enjoy in your home, porch, or garden. Simply collect and wash the pits from some medjool dates, then let them germinate for a couple months. Once the seeds sprout, you can plant them in a pot of soil. Water them well and give them as much sunlight as possible. Date palms are slow-growing, so you may have to wait up to 4 years before they grow to full size, but the planting process is an easy way to get started!

[Edit]Steps

[Edit]Sprouting the Seed

1. Buy some ripe medjool dates and collect the seeds. Purchase some ripe medjool dates at a grocery stores and open them up to remove the seeds from the center. Set the seeds aside and either eat or discard the date fruit.
   
   • You’ll know the dates are ripe when they are slightly wrinkled or leaking a sticky fluid.
2. Clean off the seeds to remove any leftover fruit. Rinse the seeds thoroughly and rub off any excess date flesh. If the leftover fruit is persistent, you can soak the seeds in hot water for 24 hours, then rub off the fruit.
   
3. Soak the pits in fresh water for 48 hours. Fill a cup or bowl with cool water and place the pits inside to soak. Change the water once a day by dumping out the old water and refilling it with fresh water.^[1] This will help keep mold from forming.
   
   • Soaking the seed will let the seed coat absorb the water and prepare it for the germination process.^[2]
   • Toss out any seeds that float to the top of the water. You only want to use seeds that sink to the bottom of the container.
4. Fold 2 seeds into a damp piece of paper towel. Run some water over a sheet of paper towel to dampen it. Then lay the paper towel out flat and place 2 date seeds on either end. Fold the paper towel over so it covers both seeds, then fold it in half. The seeds should be fully covered and separated by a layer of paper towel.^[3]
   
5. Place the seeds and paper towel into a plastic bag and seal it. Open up a plastic sandwich bag and tuck the damp, folded paper towel inside. Make sure the seeds are still in place before closing the bag’s seal.
   
6. Store the bag in a warm, dark place for 6-8 weeks. The seed will germinate best at temperatures between . Find a place in your home that stays warm, such as the top of the refrigerator, or use a warming mat to regulate the temperature more carefully.
   
7. Check the plant regularly for growth progress or mold. Every 2 weeks or so, open the bag up and check for progress. Check for mold as well, taking care to replace mold paper towel with a new damp paper towel. After 2-4 weeks, you should see tiny roots growing out of the seed.
   
8. Pot the seed once it sprouts. Keep checking the germinating seed for progress. Once the seed has sprouted a shoot off of the roots, it’s time to take it out and pot it!
   
9. Try sprouting the seeds in pots if you’d prefer them in containers. Prepare one pot for each seed by filling the pots with one part seed-starting compost and one part sand. Lightly water the soil so it’s moist and then plant the seeds so half of each seed is exposed. Cover the exposed part of the seed with sand. Cover the pots with plastic wrap and place them somewhere with indirect sunlight that has a temperature of around .
   
   • The seeds should sprout after 3-8 weeks.
   • Place the pots on a germination mat if you’re having trouble finding a spot that’s .

[Edit]Planting the Sprouted Seed

1. Find a pot with plenty of drainage holes in the bottom. Look for a clay pot or plastic container with lots of holes in the bottom for proper drainage.^[4] You may also want to purchase a dish to rest the pot or container on and help catch any drips.
   
   • You should start with a smaller pot at first, but keep in mind that you’ll need to transplant to a larger pot as the plant grows.
2. Fill the pot 3/5 full with potting soil. To estimate the soil amount, fill the pot until it reaches a little over halfway.^[5] Use a palm or cactus mix, which usually includes a good mix of soil, sand, vermiculite, perlite, and peat moss to regulate the soil’s moisture and drainage.^[6]
   
   • Don’t pack the soil down. It will need to be loose for proper drainage.^[7]
   • You could also add vermiculite or sand to normal potting soil in a 1:4 or 1:3 ratio.^[8]
3. Place the sprouted seed above the center of the soil. Hold the leafy or sprouted end up in center of the pot, slightly above the soil. The point where the sprout emerges should sit about an below the pot’s edge.^[9]
   
   • If the roots are still delicate, you can plant the sprout with the paper towel to protect them.
   • Only plant one sprouted seed per pot.
4. Fill the rest of the pot up with lightly packed soil or sand. Hold the seed and sprout in place while you add the rest of the soil, filling it to the point where the sprout emerges. Pat the soil down to lightly pack it so the sprout will have support to stand up.
   
5. Water the plant thoroughly. After being planted, the sprout will need a good drink. Pour water over the soil until it trickles out through the drainage holes at the bottom. Let the soil absorb and drain the water, then water the plant again until the soil is fully moistened.^[10]
   

[Edit]Caring for Your Date Plant

1. Keep the pot in a sunny area. Some good spots are near a window with lots of sun or on an open porch. The plant will grow best in full sunlight, so try to keep it exposed as much as possible.^[11]
   
2. Water the plant whenever the first of soil feels dry. Check the soil daily by sticking your pointer finger into the dirt up to the second knuckle. If the dirt feels moist, then the plant still has enough moisture and you should wait to water it. If the soil feels dry, pour some water over evenly over the dirt’s surface.^[12]
   
   • It’s better to water plants when they need it, rather than on a set schedule.^[13] Generally speaking, though, date palm plants will need to be watered about once a week.^[14]
3. Transplant the date palm into larger pots as it grows. Once you notice that the plant is outgrowing its current pot or growing roots out of the bottom of the pot, you’ll need to move it to a bigger pot. Keep doing this throughout the plant’s life as it keeps growing. Always water the plant well before and after transplanting it into a new pot.^[15]
   
   • Once the plant has grown to tree size, you can move the large pot outdoors onto a deck or porch. Make sure to keep it in a spot with maximum sun exposure.
   • If necessary, you can also keep it indoors in a large pot near a sunny window. However, keep in mind that this will severely hinder its growth.
   • If you live in a warm enough climate, you can also transplant the date palm into the ground outside.
4. Transplant the date palm into the ground if it gets too big for a pot. As long as you live in a warm enough climate, you can move your date palm plant outdoors and plant it in the ground. You’ll need to choose a sunny spot and dig a hole large enough to hold the plant’s roots. Take the plant out of its pot and set it in the hole, then fill it in with soil.^[16]
   
   • Keep in mind that over time, date palms can reach heights of . Choose a spot that will give the tree plenty of room to grow!

[Edit]Video

[Edit]Things You’ll Need

• Dates
• Water
• Dish for soaking
• Paper towel
• Plastic bag
• Pot or container with drainage holes
• Potting soil

[Edit]Tips

• If you can provide lots of sunlight, you can grow dates indoor also.
• Date palms need to be in temperatures at least above in order to survive. They grow best in hot, dry weather.^[17]

[Edit]References

[Edit]Quick Summary

1. ↑ http://www.goodshomedesign.com/how-to-grow-date-palm-from-seeds/
2. ↑ http://www.edibletropicalplants.com/2014/08/how-to-grow-date-palms-from-seed.html
3. ↑ https://youtu.be/t_EcKQY6Tkw?t=43
4. ↑ https://youtu.be/t_EcKQY6Tkw?t=117
5. ↑ https://youtu.be/t_EcKQY6Tkw?t=117
6. ↑ http://www.edibletropicalplants.com/2014/08/how-to-grow-date-palms-from-seed.html
7. ↑ https://joybileefarm.com/grow-date-tree/
8. ↑ http://www.edibletropicalplants.com/2014/08/how-to-grow-date-palms-from-seed.html
9. ↑ https://youtu.be/t_EcKQY6Tkw?t=125
10. ↑ https://www.mercergov.org/Files/Watering%20Your%20New%20Plants.pdf
11. ↑ http://www.edibletropicalplants.com/2014/08/how-to-grow-date-palms-from-seed.html
12. ↑ http://homeguides.sfgate.com/pygmy-date-palm-maintenance-49162.html
13. ↑ https://www.mercergov.org/Files/Watering%20Your%20New%20Plants.pdf
14. ↑ http://homeguides.sfgate.com/pygmy-date-palm-maintenance-49162.html
15. ↑ http://www.edibletropicalplants.com/2014/08/how-to-grow-date-palms-from-seed.html
16. ↑ http://www.gardeningblog.net/how-to-grow/dates/
17. ↑ https://www.gardeningknowhow.com/edible/fruits/date/date-palm-tree-care.htm

Gallery Vault Hide Video Photo PRO Apk 4.2.0 Unlocked for Android

Gallery Vault PRO Apk 4.2.0 Unlocked for Android

Gallery Vault pro apk is one of the most excellent and useful apps in the field of hiding video and photos from the gallery, which has been published by ThinkYeah programming studio for Android systems. You can download and install this pro mod app from RevDL at no cost and completely free. This app was downloaded millions of times through Google Play. This app is one of the top contract media & video apps that you can use to easily protect your mobile gallery from people you do not want to use. You can use it to hide your personal files. You can do the hiding request in a few simple steps with a great feature. In recent years, Android phones have become the main electronic device for users, so that you can find all kinds of information such as photos, personal videos, passwords, phone numbers and more. The Gallery Vault application has secured the Android phone many times over. This program has the ability to encrypt your programs such as Telegram or fitness programs or training programs on the corona virus or even yoga training programs. It can also secure your private numbers and messages.

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• You can also see the Gallery option, in which the hidden videos and images of the gallery can be viewed and managed, and you can easily manage the hidden video and images.
• In the Explore option, popular images of Instagram and other social networks can be seen.
• With the Profile option you can view your account information and access the application settings.
• In the settings section of this program, you will see options that are:
• Shake Close, which is to close the application by shaking the mobile phone.
• Video Player Setting is the movie player settings.
• The Default Apps option opens the default software.
• Recycle Bin: This option is also a Recycle Bin.
• In the Change Password option you can change your password.
• Screen Off Action: To lock the software when the screen is turned off.
• By activating the Icon Disguise option, the program looks like a calculator, and by holding your finger on its icon, you enter the program.
• With the Choose Theme option, you can change the application skin.
• By activating the Break in Alerts option, when the user enters his / her password incorrectly, he / she will take a photo of that person’s face.
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Honkai: Star Rail Mod Apk 1.0.5 for android

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Extreme Car Driving Simulator Mod Apk 6.74.9 Hack(Money) for android

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How to Build a Shed

Learn how to erect a personal woodshed with these design plans and tips

Whether you’re an avid gardener who needs somewhere to keep all their tools or you’re an avid outdoorsman running out of basement space for your bikes and fishing poles, a shed is sure to solve your storage problem. Ready to get started? This guide will teach you the basics of building a shed. Keep reading for a list of step-by-step instructions, plus extra tips for modifying your shed to make it last for years to come.

[Edit]Things You Should Know

• Build your wood floor by layering wood joists on top of one another putting plywood on top. Secure everything using wood nails and a nail gun.
• Assemble your walls and roof on the floor before installing them as a single piece. Design your walls to angle in towards the roof to help water drain.
• Use tar paper or corrugated metal to cover your roof. Adding a bit of an overhang will really help keep your shed dry.

[Edit]Steps

[Edit]Constructing the Base

1. Determine how big you want the shed to be. We’re going to provide specific guidance on how to build a shed, but you can customize the dimensions to build a shed of any size. Figure out how much storage you need, how much room you have in your backyard, and mark off the area with spray paint or chalk.^[1]
   
   • Remember, you have to be able to walk into the shed! If you have worth of stuff to store, add a little bit of extra space to your shed so you can stand inside.
   • Use treated boards and joists for your frame. You’ll also need plywood sheets for the floor and roof, and some kind of exterior finish (vinyl siding, corrugated metal, or wood boards will all work).
   • Cut your lumber to size as you work using a circular saw or jigsaw.
   • If you don’t want to cut any lumber to size, sketch your schematics and dimensions out ahead of time. Then, go to the building supply store and ask them to cut your lumber to size.
2. Obtain any necessary building permits if you need them. It depends on where you live, but you normally don’t need a building permit if your shed isn’t under a certain square footage threshold.^[2] But again, it depends, so contact your local building department to confirm you’re good to go.^[3]
   
   • If you need any building permits, obtain them before you start building your shed. They shouldn’t be especially pricey—you aren’t building a garage or some kind of habitable space.
   • If you don't get a permit, you might have to tear down the entire shed and start over, even if you follow the other local building codes. You could also be fined, depending on local laws.
3. Level the ground and install deck piers along a grid to support the shed. Use a spade to remove dirt and a tamper to pack and level the ground. Then, lay deck piers down with a mallet. The deck piers will be the base for your flooring.
   
   
   • You can make your shed whatever size you’d like. In our example design, the piers are spaced apart in one direction and apart in the other for a total grid area of .
   • You may prefer to build your shed on a concrete slab to protect it from water. This is also ideal if you live in an area that gets high winds or seismic activity. Level the concrete and lay concrete slabs before you start building the base of the shed.
4. Install support beams across the deck piers lengthwise. This will be the base for your floor joists, which are going to run in the opposite direction. The easiest way to attach the beams to the piers is with metal straps, which have built-in nail holes. Drive nails through the holes to secure the beams to the piers. Note, you must use treated lumber for your shed or else it will wear down over time.^[4]
   
   
   • In the example design, the beams are long wood beams.
5. Attach a rim joist along the outer edge of each support beam. Each of these will need to be the same length as the beam underneath. This is going to form one side of the base joists. Use a nail gun to drive wood nails into each beam and attach them to the beams underneath.^[5]
   
   
6. Install a series of floor joists across the entire length of the floor. Lay your joists out by hand and attach them to the beams using your nail gun. As a rule of thumb, keep the joists separated by gaps (except the final 2 along the edge). This will allow standard plywood sheets to line up with the outermost edges of the joists.^[6]
   
   
7. Add pieces of blocking between each joist to keep them still. Joists will shift over time as the weather changes and you walk on the floor if you don’t add blocking. Set a wood block in between each joist in the middle of the floor.^[7]
   
   
   • Nail each backing piece to both of the joists it sits against. This will keep it from shifting from one side to the other.
8. Nail plywood sheeting to the joists to form the floor. If you’d like extra-strength flooring, use H-clips in addition to nailing the sheets into place. These fit between two pieces of plywood and lock them together for additional structural strength. Lay the plywood sheets down and nail them into the joists below. Place at least one nail every on the joists for best results.^[8]
   
   
   • H-clips are traditionally used for slanted roofs to keep the seams between plywood from separating over time. They’re likely unnecessary for a small shed floor, but they’re a good idea if your shed is on the bigger side.
   • In the example design, two standard sheets of plywood sheets will cover most of the floor and you can saw a third sheet in half to cover the rest.
   • Your shed floor may also be screwed down with 3-inch (7.6 cm) deck screws.

[Edit]Assembling the Walls

1. Hang the back wall first to anchor the other walls. Place the top and bottom beams on the ground. Make them the same area as the floor. To keep your measurements simple, make the spacing between the vertical studs identical to the spacing between your floor joists. Assemble the wall on the ground and nail it into your frame.^[9]
   
   
   • Note that the back wall will be lower than the front wall so that the roof slopes and directs rain away from the door.
   • Put some heavy, tall items around both sides of the back wall while you work on the other 3 walls. This will keep the wall from swaying in the wind or falling over.
2. Build and hang the front wall next. Make the front wall the exact same as the back wall except taller so that rain drains off the roof. Also, skip 3-5 joists for your door frame so that you can hang a door in the shed when you’re done.^[10]
   
   
   • The easiest way to deal with the door part of this equation is to purchase a prefabricated door, measure it, and then just leave an opening that matches its dimensions.
   • Prefabricated doors are deceptively easy to install. Just slide the frame into the opening in the wall and nail the joists and frame together.
   • You don’t need a door if you live in a temperate area and you don’t mind chasing the occasional squirrel out of your shed!
3. Hang the side walls last at a slight angle. Make the bottom plate of each side wall the same length as the distance between the bottom plates of the front and back wall (so that the side walls will fit between them). Place the wall studs apart (from center to center, not from edge to edge). Most importantly, make the top plate slightly angled so that the roof slopes, which makes the height of each vertical stud slightly different.^[11]
   
   
   • Since this stud spacing doesn’t perfectly divide into the total length of the side walls in our example design, the two outermost studs make up for this discrepancy by being slightly closer to their neighbors.
   • If you’re not sure how to calculate the necessary height of each vertical stud, make the two outermost vertical studs first, lay them the correct distance apart, cut a top plate that spans this distance, and then cut each remaining vertical stud individually.
4. Assemble the four walls and attach them to one another. If possible, nail the wall structures to the underlying support from the bottom up. However, if this is not possible with the design you’ve chosen, simply nail them downwards through the plywood and joists. You can also toenail them into place by driving the nails downwards and at an angle.^[12]
   
   • Enlist some friends or family members to help you hold the walls up while you’re assembling everything.

[Edit]Adding the Roof & Finishing Touches

1. Build rafters across the roof and separate them with blocking. Make sure the rafters overhang the walls of your shed for increased weather protection. Space the rafters the same way that you spaced your floor joists, since this will make your measurements easy. Once all rafters are in place, attach pieces of blocking between each pair of rafters along the top plates.^[13]
   
   
2. Nail plywood sheeting to the rafters to form the roof. If you added an overhang, make sure your plywood extends to the edge of the overhang. Measure the dimensions of your shed’s roof, including the overhang, and cut your plywood to the same dimensions so that it covers the whole roof.^[14]
   
   
3. Cover the walls to keep the studs safe and dry. Use siding, textured plywood, corrugated metal, or anything else that gives the shed a more finished look. Add some insulation if you want to protect the contents of the shed from any extreme cold.^[15]
   
   
   • Nail the siding, plywood, or metal directly into the joists.
   • Cover the seams of your wall with siding or all-weather caulk.
4. Add tar paper to the roof to protect your shed. Start from the lower end of the roof slope and work your way upwards. Make sure each new level of paper overlaps the one below it to keep rain from seeping into the cracks. You can also use shingles or other roofing material if desired.^[16]
   
   
   • You can also lay sheets of corrugated metal on top instead of adding tar paper if you want a thicker protective layer.
   • Feel free to paint your shed once you’ve built it. Prime and paint the building using any all-weather exterior paint.
   • Want an even more attractive shed? Lay some asphalt shingles on your roof.

[Edit]Video

[Edit]Things You’ll Need

• Deck piers
• Wood nails
• Mallet
• Hammer
• Nail gun
• wood joists
• plywood sheets
• Tar paper or corrugated metal

[Edit]Related wikiHows

• Build a Carport
• Install Deck Piers
• Build a Loft Bed
• Build a Hot Tub Platform
• Build a Garage Work Bench
• Build a Float

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.washingtonpost.com/business/2018/11/13/how-build-shed-that-stays-cool-heat/
2. ↑ https://www.tippecanoe.in.gov/faq.aspx?TID=22
3. ↑ https://www.maplewoodmn.gov/286/Shed-Garage-or-Carport
4. ↑ https://www.washingtonpost.com/business/2018/11/13/how-build-shed-that-stays-cool-heat/
5. ↑ https://www.bobvila.com/articles/how-to-build-a-shed/
6. ↑ https://www.doityourself.com/stry/lay-a-floor-joist-in-4-steps
7. ↑ https://www.doityourself.com/stry/lay-a-floor-joist-in-4-steps
8. ↑ https://www.bobvila.com/articles/how-to-build-a-shed/
9. ↑ https://www.youtube.com/watch?v=DoeEwBJJ5u8
10. ↑ https://www.youtube.com/watch?v=DoeEwBJJ5u8
11. ↑ https://www.youtube.com/watch?v=DoeEwBJJ5u8
12. ↑ https://www.bobvila.com/articles/how-to-build-a-shed/
13. ↑ https://www.youtube.com/watch?time_continue=320&v=h7fRanWeoUc
14. ↑ https://www.epa.gov/burnwise/burn-wise-how-build-wood-shed
15. ↑ https://www.bobvila.com/articles/how-to-build-a-shed/
16. ↑ https://www.washingtonpost.com/business/2018/11/13/how-build-shed-that-stays-cool-heat/