If you have difficulty nodding off because the worries of the day are still rushing around in your head, get out of bed and write a list of everything that's bothering you, and a to-do list if necessary. Once you have unloaded your brain, you should be able to sink into a regenerative sleep.
DRINK UP AT BEDTIME
A hot milky drink at bedtime is good because it contains the amino acid L-tryptophan, a precursor of the sleep-inducing hormones melatonin and serotonin.
Pharming has been called phishing without a lure. There is a wonderful bit by radio comedians Bob and Tom about an effective means of dealing with pesky telemarketers, legitimate or otherwise. It goes like this.
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As soon as you recognize that the telemarketer is someone you do not want to talk to, or do not trust, interrupt their pitch and advise them that you are a homicide detective investigating a murder and that you are at the scene of the crime. Then ask for the caller is personal information. Are they acquainted with the victim? Ask the nature of their business with the victim Ask for their whereabouts. Advise that the call is being traced as part of the investigation. Suggest that the caller will be called down to the station for questioning. Bob and Tom even asked the caller if he was the victim is gay lover. On and on it went until finally the caller terminated the call.