Monday, August 29, 2011

General Knowledge - Computer Awareness

Computer Knowledge : Solved Paper

1. You can keep your personal files/folders in—
(A) My folder
(B) My Documents
(C) My Files
(D) My Text
(E) None of these
Ans : (B)

2. The primary purpose of software is to turn data into—
(A) Web sites
(B) Information
(C) Programs
(D) Objects
(E) None of these
Ans : (B)

3. A directory within a directory is called—
(A) Mini Directory
(B) Junior Directory
(C) Part Directory
(D) Sub Directory
(E) None of these
Ans : (D)

4. A compiler translates a program written in a high-level language into—
(A) Machine language
(B) An algorithm
(C) A debugged program
(D) Java
(E) None of these
Ans : (A)

5. When you turn on the computer, the boot routine will perform this test—
(A) RAM test
(B) Disk drive test
(C) Memory test
(D) Power-on self-test
(E) None of these
Ans : (B)

6. A ……is a unique name that you give to a file of information.
(A) device letter
(B) folder
(C) filename
(D) filename extension
(E) None of these
Ans : (D)

7. Hardware includes—
(A) all devices used to input data into a computer
(B) sets of instructions that a computer runs or executes
(C) the computer and all the devices connected to it that are used to input and output data
(D) all devices involved in processing information including the central processing unit, memory and storage
(E) None of these
Ans : (D)

8. A ……… contains specific rules and words that express the logical steps of an algorithm.
(A) programming language
(B) syntax
(C) programming structure
(D) logic chart
(E) None of these
Ans : (A)

9. All the deleted files go to—
(A) Recycle Bin
(B) Task Bar
(C) Tool Bar
(D) My Computer
(E) None of these
Ans : (A)

10. The simultaneous processing of two or more programs by multiple processors is—
(A) Multiprogramming
(B) Multitasking
(C) Time-sharing
(D) Multiprocessing
(E) None of these
Ans : (D)

11. The secret code that restricts entry to some programs—
(A) Password
(B) Passport
(C) Entry-code
(D) Access-code
(E) None of these
Ans : (A)

12. Computers use the ……… number system to store data and perform calculations.
(A) binary
(B) octal
(C) decimal
(D) hexadecimal
(E) None of these
Ans : (A)

13. The main function of the ALU is to—
(A) Perform arithmetic and logical operations
(B) Store data and information for future use
(C) Control computer output, such as printing
(D) Monitor all computer activities
(E) None of these
Ans : (A)

14. ……is the process of carrying out commands.
(A) Fetching
(B) Storing
(C) Executing
(D) Decoding
(E) None of these
Ans : (C)

15. Softcopy is the intangible output, so then what is hardcopy ?
(A) The physical parts of the computer
(B) The printed parts of the computer
(C) The printed output
(D) The physical output devices
(E) None of these
Ans : (C)

16. A(n) ……… is a program that makes the computer easier to use.
(A) utility
(B) application
(C) operating system
(D) network
(E) None of these
Ans : (A)

17. A complete electronic circuit with transistors and other electronic components on a small silicon chip is called a(n)—
(A) Workstation
(B) CPU
(C) Magnetic disk
(D) Integrated circuit
(E) None of these
Ans : (D)

18. Computer systems are comprised of—
(A) Hardware, programs, processors, procedures and people
(B) Hardware, programs, information, people and procedures
(C) Hardware, programs, information, people and networks
(D) Hardware, software, procedures, networks and people
(E) None of these
Ans : (D)

19. An error in a computer program—
(A) Crash
(B) Power Failure
(C) Bug
(D) Virus
(E) None of these
Ans : (C)

20. What is output ?
(A) What the processor takes from the user
(B) What the user gives to the processor
(C) What the processor gets from the user
(D) What the processor gives to the user
(E) None of these
Ans : (D)

21. The person who writes and tests computer programs is called a—
(A) programmer
(B) computer scientist
(C) software engineer
(D) project developer
(E) None of these
Ans : (A)

22. A set of instructions telling the computer what to do is called—
(A) mentor
(B) instructor
(C) compiler
(D) program
(E) None of these
Ans : (D)

23. What menu is selected to print ?
(A) Edit
(B) Special
(C) File
(D) Tools
(E) None of these
Ans : (C)

24. What is backup ?
(A) Adding more components to your network
(B) Protecting data by copying it from the original source to a different destination
(C) Filtering old data from the new data
(D) Accessing data on tape
(E) None of these
Ans : (B)

25. The term bit is short for—
(A) Megabyte
(B) Binary language
(C) Binary digit
(D) Binary number
(E) None of these
Ans : (C)

26. A saved document is referred to as a—
(A) file
(B) word
(C) folder
(D) project
(E) None of these
Ans : (A)

27. Specialized programs that assist users in locating information on the Web are called—
(A) Information engines
(B) Search engines
(C) Web browsers
(D) Resource locators
(E) None of these
Ans : (B)

28. An application program has which one of the following functions ?
(A) It specifies the informationprocessing procedures required by a particular informationprocessing job
(B) It controls the input/output and storage functions of the computer system
(C) It provides various support services for the computer system
(D) It supervises the operations of the CPU
(E) None of these
Ans : (A)

29. In page preview mode—
(A) You can see all pages of your document
(B) You can only see the page you are currently working
(C) You can only see pages that do not contain graphics
(D) You can only see the title page of your document
(E) None of these
Ans : (A)

30. An operating system that can do multitasking means that—
(A) The operating system can divide up work between several CPUs
(B) Several programs can be operated concurrently
(C) Multiple people can use the computer concurrently
(D) All of the above
(E) None of these
Ans : (B)

31. The quickest and easiest way in Word, to locate a particular word or phrase in a document is to use the ……… command.
(A) Replace
(B) Find
(C) Lookup
(D) Search
(E) None of these
Ans : (B)

32. What is the default file extension for all Word documents ?
(A) WRD
(B) TXT
(C) DOC
(D) FIL
(E) None of these
Ans : (C)

33. With a CD you can—
(A) Read
(B) Write
(C) Read and Write
(D) Either Read or Write
(E) None of these
Ans : (C)

34. A collection of interrelated records is called a—
(A) Utility file
(B) Management information system
(C) Database
(D) Spreadsheet
(E) None of these
Ans : (C)

35. To move to the beginning of a line of text, press the ……… key.
(A) PageUp
(B) A
(C) Home
(D) Enter
(E) None of these
Ans : (C)

36. The term ‘user interface’ refers to—
(A) What the user sees on the screen and how they can interact with it
(B) How the operating system responds to user commands
(C) the means by which the user interacts with the peripheral devices on the computer
(D) The monitor that is available for the computer
(E) None of these
Ans : (A)

37. The background of any Word document—
(A) Is always white colour
(B) Is the colour you preset under the Options menu
(C) Is always the same for the entire document
(D) Can have any colour you choose
(E) None of these
Ans : (D)

38. Reusable optical storage will typically have the acronym—
(A) CD
(B) DVD
(C) ROM
(D) RW
(E) None of these
Ans : (D)

39. For creating a document, you use ……… command at File Menu.
(A) Open
(B) Close
(C) New
(D) Save
(E) None of these
Ans : (C)

40. The contents of ……… are lost when the computer turns off.
(A) storage
(B) input
(C) output
(D) memory
(E) None of these
Ans : (D)

41. Grouping and processing all of a firm’s transactions at one time is called—
(A) A database management system
(B) Batch processing
(C) A real-time system
(D) An on-line system
(E) None of these
Ans : (C)

42. A printer is this kind of device—
(A) Input
(B) Word processing
(C) Processing
(D) Output
(E) None of these
Ans : (D)

43. Text in a column is generally aligned—
(A) Justified
(B) Right
(C) Center
(D) Left
(E) None of these
Ans : (D)

44. What type of device is a computer mouse ?
(A) Input
(B) Output
(C) Software
(D) Storage
(E) None of these
Ans : (A)

45. In Excel, Charts are created using which option ?
(A) Chart Wizard
(B) Pivot Table
(C) Pie Chart
(D) Bar Chart
(E) None of these
Ans : (A)

46. What is the permanent memory built into your computer called ?
(A) RAM
(B) ROM
(C) CPU
(D) CD-ROM
(E) None of these
Ans : (B)

47. If text was highlighted and ‘Edit’ ‘Copy’ was clicked, what would happen ?
(A) Text would be copied from the document and placed in the clipboard
(B) Text would be removed from the document and placed in the clipboard
(C) Text from the clipboard would be placed in the document at the place where the cursor is blinking
(D) (B) and (C) above
(E) None of these
Ans : (A)

48. You can start Microsoft Word by using ……… button.
(A) New
(B) Start
(C) Program
(D) Control Panel
(E) None of these
Ans : (C)

49. You click at B to make the text—
(A) Italics
(B) Underlined
(C) Italics and Underlined
(D) Bold
(E) None of these
Ans : (D)

50. The……becomes different shapes depending on the task you are performing.
(A) Active tab
(B) Insertion point
(C) Mouse pointer
(D) Ribbon
(E) None of these
Ans : (C)

General Knowledge Quiz Questions & AnswersGeneral Knowledg

Quiz Questions & Answers

6. The French Open Lawn Tennis (June 2010) women’s singles title was won by—
(A) Maria Sharapova (Russia)
(B) Anastasia Myskina (Russia)
(C) Francesca Schiavone (Italy)
(D) Elena Dementieva (Russia)
Ans : (C)

7. What was the annual growth rate of GDP at factor cost achieved during the financial year 2008-09 as announced by Central Statistical Organisation (CSO) ?
(A) 6•5%
(B) 6•7%
(C) 6%
(D) 7%
Ans : (B)

8. The Government of India has formed a new command of the army known as South-Western Command with its headquarters at Jaipur. With this the number of commands of the Indian land army will be raised to—
(A) 6
(B) 8
(C) 7
(D) 5
Ans : (C)

9. The Chairman of the Indian Space Research Organisation (ISRO) is—
(A) K. Radhakrishnan
(B) S. K. Joshi
(C) M. S. Swaminathan
(D) K. Kasturirangan
Ans : (A)

10. Who won the Best Actress Award in the 82nd Annual Academy Awards (Oscar Awards) 2009, conferred in March 2010 ?
(A) Renee Zellweger
(B) Sandra Bullock
(C) Charlize Theron
(D) Cate Blanchett
Ans : (B)

11. M. K. Narayanan is the new Governor of—
(A) Assam
(B) West Bengal
(C) Madhya Pradesh
(D) Jharkhand
Ans : (B)

12. Where is the Headquarter of the World Health Organisation?
(A) Paris
(B) Geneva
(C) Rome
(D) New York
Ans : (B)

13. Which state registered a win over Bengal lifting the Santosh Trophy in the 64th edition of the National Football Championship held at Kolkata in August 2010 ?
(A) Rajasthan
(B) West Bengal
(C) Chhattisgarh
(D) Punjab
Ans : (B)

14. Who was conferred the Maharashtra Govt.’s Lata Mangeshkar Award for 2009 ?
(A) Suman Kalyanpur
(B) Nirmal Verma
(C) Mahashweta Devi
(D) None of these
Ans : (A)

15. The 10th SCO conference in June 2010 was held in—
(A) Singapore
(B) Uzbekistan
(C) Malaysia
(D) Doha
Ans : (B)

16. Hygrometer is used for the measurement of—
(A) Relative humidity
(B) Density
(C) Vapour Pressure
(D) Voltage
Ans : (A)

17. The 29th Olympic Games were held in 2008 in Beijing. Where will the 30th Olympic Games be held in 2012 ?
(A) Kualalumpur (Malaysia)
(B) London (UK)
(C) Cairo (Egypt)
(D) Toronto (Canada)
Ans : (B)

18. Who is the recipient of Indira Gandhi Prize for Peace, Development and Disarmament 2009 ?
(A) Sheikh Hasina
(B) Prince Norodom Sihanouk, ex-King (Combodia)
(C) Dr. Karan Singh, former Union Minister of India
(D) Late Yasser Arafat of Palestine
Ans : (A)

19. What is the name of India’s projected Moon Mission ?
(A) Chandrayan
(B) Edusat
(C) Pioneer
(D) Chandrika
Ans : (A)

20. Who is the Chief Justice of India ?
(A) Justice A. S. Anand
(B) Justice J. S. Verma
(C) Justice Jayant Reddy
(D) Justice Sarosh Homi Kapadia
Ans : (D)

1. Where is the National Environment Engineering Institute?
(A) Jamshedpur
(B) Cuttack
(C) Nagpur
(D) Ranchi
Ans : (C)

2. Who was declared as Miss Universe 2010 ?
(A) Claudia Julissa Guz Rodriguez (Dominican Republic)
(B) Nancy Randall (USA)
(C) Jimena Navarrete (Mexico)
(D) Rosanna Davison (Ireland)
Ans : (C)

3. Who has been appointed the new Chief of the Army Staff ?
(A) Arun Prakash
(B) S. P. Tyagi
(C) Ajit Bhavnani
(D) B. K. Singh
Ans : (D)

4. What is the exemption limit for Income Tax in the Budget for 2010-11 for general category ?
(A) 1 lakh 50 thousand
(B) 1 lakh 60 thousand
(C) 2 lakh 25 thousand
(D) 2 lakh 90 thousand
Ans : (B)

5. Australian Open Lawn Tennis (2010) women’s single title was won by—
(A) Jennifer Capriati (USA)
(B) Venus Williams
(C) Serena Williams (USA)
(D) Amelie Mauresmo (France)
Ans : (C)

6. The French Open Lawn Tennis (June 2010) women’s singles title was won by—
(A) Maria Sharapova (Russia)
(B) Anastasia Myskina (Russia)
(C) Francesca Schiavone (Italy)
(D) Elena Dementieva (Russia)
Ans : (C)

7. What was the annual growth rate of GDP at factor cost achieved during the financial year 2008-09 as announced by Central Statistical Organisation (CSO) ?
(A) 6•5%
(B) 6•7%
(C) 6%
(D) 7%
Ans : (B)

8. The Government of India has formed a new command of the army known as South-Western Command with its headquarters at Jaipur. With this the number of commands of the Indian land army will be raised to—
(A) 6
(B) 8
(C) 7
(D) 5
Ans : (C)

9. The Chairman of the Indian Space Research Organisation (ISRO) is—
(A) K. Radhakrishnan
(B) S. K. Joshi
(C) M. S. Swaminathan
(D) K. Kasturirangan
Ans : (A)

10. Who won the Best Actress Award in the 82nd Annual Academy Awards (Oscar Awards) 2009, conferred in March 2010 ?
(A) Renee Zellweger
(B) Sandra Bullock
(C) Charlize Theron
(D) Cate Blanchett
Ans : (B)

11. M. K. Narayanan is the new Governor of—
(A) Assam
(B) West Bengal
(C) Madhya Pradesh
(D) Jharkhand
Ans : (B)

12. Where is the Headquarter of the World Health Organisation?
(A) Paris
(B) Geneva
(C) Rome
(D) New York
Ans : (B)

13. Which state registered a win over Bengal lifting the Santosh Trophy in the 64th edition of the National Football Championship held at Kolkata in August 2010 ?
(A) Rajasthan
(B) West Bengal
(C) Chhattisgarh
(D) Punjab
Ans : (B)

14. Who was conferred the Maharashtra Govt.’s Lata Mangeshkar Award for 2009 ?
(A) Suman Kalyanpur
(B) Nirmal Verma
(C) Mahashweta Devi
(D) None of these
Ans : (A)

15. The 10th SCO conference in June 2010 was held in—
(A) Singapore
(B) Uzbekistan
(C) Malaysia
(D) Doha
Ans : (B)

16. Hygrometer is used for the measurement of—
(A) Relative humidity
(B) Density
(C) Vapour Pressure
(D) Voltage
Ans : (A)

17. The 29th Olympic Games were held in 2008 in Beijing. Where will the 30th Olympic Games be held in 2012 ?
(A) Kualalumpur (Malaysia)
(B) London (UK)
(C) Cairo (Egypt)
(D) Toronto (Canada)
Ans : (B)

18. Who is the recipient of Indira Gandhi Prize for Peace, Development and Disarmament 2009 ?
(A) Sheikh Hasina
(B) Prince Norodom Sihanouk, ex-King (Combodia)
(C) Dr. Karan Singh, former Union Minister of India
(D) Late Yasser Arafat of Palestine
Ans : (A)

19. What is the name of India’s projected Moon Mission ?
(A) Chandrayan
(B) Edusat
(C) Pioneer
(D) Chandrika
Ans : (A)

20. Who is the Chief Justice of India ?
(A) Justice A. S. Anand
(B) Justice J. S. Verma
(C) Justice Jayant Reddy
(D) Justice Sarosh Homi Kapadia
Ans : (D)

Courtesy : http://allexamguru.blogspot.com/

Governors and Chief Ministers of States (India) As on 29/08/2011

Capitals, Governors and Chief Ministers of States As on 28/08/2011

States	Capitals	Governors	Chief Ministers
(1) Andhra Pradesh	Hyderabad	Mr. E.S.L.Narasimhan	Mr. N.Kiran Kumar Reddy
(2) Arunachal Pradesh	Itanagar	Gen. (Retd.) J. J. Singh	Mr. Jarbom Gamlin
(3) Assam	Dispur	Mr. J. B. Patnaik	Mr. Tarun Gogoi
(4) Bihar	Patna	Mr. Devanand Konwar	Mr. Nitish Kumar
(5) Chhattisgarh	Raipur	Mr. Shekhar Dutt	Dr. Raman Singh
(6) Goa	Panaji	Mr. K. Sankaranarayan	Mr. Digambar V. Kamat
(7) Gujarat	Gandhinagar	Dr. Kamla	Mr. Narendra Modi
(8) Haryana	Chandigarh	Mr. Jagannath Pahadia	Mr. Bhupinder S. Hooda
(9) Himachal Pradesh	Shimla	Ms. Urmila Singh	Mr. Prem Kumar Dhumal
(10) Jammu and Kashmir	Srinagar (Summer) Jammu (Winter)	Mr. N. N. Vohra	Mr. Omar Abdullah
(11) Jharkhand	Ranchi	Dr. Syed Ahmed	Mr. Arjun Munda
(12) Karnataka	Bengaluru	Mr. Hans Raj Bhardwaj	Mr. DV Sadananda Gowda
(13) Kerala	Thiruvananthapuram	Mr. M. O. H. Farook	Mr. Oomman Chandy
(14) Madhya Pradesh	Bhopal	Mr. Ram Naresh Yadav	Mr. Shivraj Singh Chauhan
(15) Maharashtra	Mumbai	Mr.Sangara narayanan	Mr. Prithviraj Chavan
(16) Manipur	Imphal	Mr. Gurbachan Jagat	Mr.Okram Ibobi Singh
(17) Meghalaya	Shillong	Mr. R. S. Mooshahary	Mr. Mukul A. Sangma
(18) Mizoram	Aizawl	Mr. Vakkom Purushothaman	Mr.Lalthanhawla
(19) Nagaland	Kohima	Mr. Nikhil Kumar	Mr. Neiphiu Rio
(20) Orissa	Bhubaneswar	Mr. M. C. Bhandare	Mr. Naveen Patnaik
(21) Punjab	Chandigarh	Mr. Shivraj V. Patil	Mr. Parkash Singh Badal
(22) Rajasthan	Jaipur	Mr. Shivraj V. Patil (Acting)	Mr. Ashok Gehlot
(23) Sikkim	Gangtok	Mr. Balmiki Prasad Singh	Mr. Pawan Chamling
(24) Tamil Nadu	Chennai	Mr. K Rosaiah	Ms. Jayalalithaa
(25) Tripura	Agartala	Mr. D. Y. Patil	Mr. Manik Sarkar
(26) Uttarakhand	Dehradun	Ms. Margaret Alva	Mr. Ramesh Pokhriyal
(27) Uttar Pradesh	Lucknow	Mr. B. L. Joshi	Ms. Mayawati
(28) West Bengal	Kolkata	Mr. M. K. Narayanan	Ms. Mamata Banerjee

Courtesy : http://allexamguru.blogspot.com/

Sunday, August 28, 2011

Ramadan Mubarak 2011

sree narayana guru - daivame.avi

Indian Evidence Act : Paper III IPO Exam 2011

Dear Friends

Study Material of Indian Evidence Act useful for Paper III IPO Exam 2011 given below :

View / Download

Courtesy : http://postmasterpunjab.blogspot.com/

Constitution of India : Useful for IPO Exam 2011 Paper III

Dear friends

Here 400 Questions from Constitution of India are given which are useful for IPO Examination and Postmaster Cadre Exam.

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For more study material and model Question papers Click Here

Guidance for Using a Laptop Computer

Laptop computers are not ideal for continuous use. They normally have an elevated and compressed keyboard, a small display screen that is at an angle and position not ergonomically sound, even if they are at an otherwise entirely suitable workstation.

Incorrect or inappropriate use of laptop computers can cause health problems. This guidance offers some practical advice on how to avoid any problems.

Occupational Health has put this leaflet together as an additional aid for anyone who uses a laptop and it should be noted that general workstation set up etc. is covered in the guidance and code of practice documents for computer use.

The significant hazards associated with laptop use may include:

Ergonomics of use – the requirements for portability often means that the ergonomic standards developed for desktop computer workstations are largely ignored when an individual uses a laptop. Often laptops are used on laboratory benches, unsuitable desks and tables at home, on trains or in hotel rooms with limited legroom, poor seating and incorrect screen positions. There are therefore foreseeable risks of developing a wide range of health problems from such poor ergonomic environments.

Vision fatigue – often laptops are used extensively in environments, which do not have suitable lighting. Additionally, laptops often have screens that are not as clear, stable or as bright as normal computer monitors. It is possible that users may be exposed to a greater risk of developing temporary vision fatigue as a consequence.

Manual handling – laptops and their accessories are typically in excess of 5 kg. Although well within the ‘accepted normal load’, they may need to be carried in addition to other items for long periods of time when travelling.

Theft – There is also a real risk of theft and steps should be taken to avoid personal injury by being cautious whilst commuting with equipment. Brand name cases should not be used if possible as this draws attention to the value of the equipment that is being carried.

The following tips should help ensure that you can work comfortably and safely with your portable computer.

Purchasing:

Tip 1: Test the keyboard before purchase to make sure it fits your fingers - miniature keyboards are fine only if you have small fingers or do little data entry/word processing. If you must have a small keyboard and still want to type comfortably, consider fewer keys (with multiple shifts) or use a separate keyboard for such work.

Tip 2: Purchase laptops that have the largest and brightest screen you can afford. It is easier to create a more ergonomic position with such screens and they minimise the potential for vision fatigue. The angle of the screen should be approximately 90o to you line of vision to view the screen clearly.

Tip 3: If possible, buy a ‘docking station’ or attach a separate monitor and/or keyboard to a portable computer for prolonged use since the screen will inevitably be below the optimum viewing angle for comfort.

Tip 4: If you intend to work whilst travelling, make sure the pointing device (trackball, button or whatever) can cope with movement and vibration. Palm or wrist rests in front of the keyboard can help provide a stable base for use on the move, or in the office environment.

Health:

Tip 5: When using a trackball or glide pad, keep your hand relaxed with your fingers moving together. Do not screw up your fingers or hold them up in the air while working.

Tip 6: You dramatically increase strain if you twist your body or try to operate your laptop within a cramped environment, such as while travelling. Ensure comfortable working. Adjust your seat to support your back and place the laptop on a flat surface at the correct distance and angle from you.

Tip 7: If travelling, check the total weight you will need to carry. Although laptops are getting lighter, most still require external mains transformers and power leads etc. Additionally most people will also have to carry other papers, their briefcase and other articles. This can result in a number of musculoskeletal disorders over a period of time. The normal solution is a shoulder bag with a padded shoulder strap. Additionally, you can reduce the weight carried by ensuring the battery is fully charged so as to avoid carrying a spare battery.

Tip 8: You may wish to consider purchasing a lightweight laptop stand, mouse and compact keyboard.

How To Get A Good Night's Sleep

Medications aren't always the best solution for no to get a good night's sleep. Some simple lifestyle strategies may help:

Stay on schedule. Go to bed and get up around the same time every day. The body's natural sleep-wake patterns, called circadian rhythms, can be disrupted by abrupt schedule swings. Maintaining a regular bedtime schedule helps train the body to sleep at the desired time.
Make your bed a resting place, not a media center. Go to bed when you're tired, but if you find you can't sleep, get out of bed. Go into another room and watch television or read a book. When you're truly sleepy, go back to bed.
Say “No” to Naps. If you nap during the day, you will require less sleep at night. This can cause insomnia, and your sleep times may become too brief to include high quality deep sleep.
Choose the right soundtrack. Use a fan or a white-noise generator in the bedroom to create a soothing sound and help mask other noises.
Cut back on caffeine and alcohol. Don't drink anything caffeinated after lunchtime. Avoid alcohol late in the evening, or give it up entirely for a while. Even though alcohol acts as a sedative, it disrupts normal sleep patterns and causes awakenings later during the night.
See the light. Properly timed light exposure can shift the body's sleep-wake cycle. People who wake up earlier than they'd like should minimize morning light with heavy curtains or comfortable eyeshades and maximize their exposure to bright light in the evening before bedtime. People who have trouble falling asleep at bedtime and then tend to oversleep in the morning can shift their rhythms earlier with the reverse strategy.
Try warm milk at bedtime.This old advice does seem to help some people. The effect may be strictly psychological — but so what, if it works? There also may be a physiological explanation: The warm beverage may temporarily increase the core body temperature, and the subsequent temperature drop may hasten sleep.
Check your medications. Many medications can cause insomnia, so ask your doctor or pharmacist about all the drugs you take. For example, the decongestants that many people take at bedtime can have a stimulating effect.
Don't self-medicate. There's little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness.

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