Techniques for dealing with insomnia and sleeplessness (full sample)
Copy editing and proofreading of a guide to dealing with sleeplessness and insomnia.
An example of my editing and proofreading services.
It can be useful to understand exactly how my proofreading and editing services can help you. Below, you’ll find an article that I copy edited and proofread to give you an idea of how I can enhance your content. Please have a read, and if you like the content then please get in touch or get a quote.
About this content
Insomnia and sleeplessness are chronic conditions that affect a large number of people. There are several simple steps that we can take to deal with insomnia before we need to turn to sleep medications. This article explores simple, effective techniques that people can use to help them get to sleep and stay asleep more easily. It covers areas including: what you can do during the day, developing an effective evening routine, and how to deal with insomnia and waking up at night.
Simple, effective techniques for dealing with insomnia and sleeplessness
Insomnia is a major problem for many people, with up to a third of adults reporting problems with sleeping at some point in their lives. Not being able to sleep at night can have a profound effect on our ability to function, our mood, and our long-term health. Fortunately, there are several simple techniques that insomniacs can try to get a better night's sleep.
Techniques to use during the day
Set an alarm at the same time each morning - An important part of dealing with insomnia is training your body when to go to sleep and when to wake up. This means that you should set an alarm for around 8 hours after you go to bed. Set the alarm for the same time each day and get out of bed when it goes off, even if you are tired.
Don't stay in bed or go back to sleep in the morning - Even if you had a bad night's sleep, don't be tempted to stay in bed and go back to sleep. Taking naps during the day will significantly affect your ability to get to sleep at night and will impact on your sleeping schedule.
Schedule 'worry' or 'thinking' time during the day - This may sound a little unusual, but one of the most common causes of insomnia is anxiety and turning things over in your mind. Because of this, having time each day that you can think about and try to solve your problems can help your brain to relax at night.
Increase your light exposure during the day - Exposure to natural daylight helps regulate your sleeping and waking cycles, so try to get outside for at least half an hour a day.
Take regular exercise - As well as being good for your general state of health, exercise is a great way to help your sleep problems. Try to take at least half an hour of moderate exercise a day.
What to do in the evening to help you sleep
Avoid caffeine after 6 PM - Because caffeine is a stimulant, it can be difficult to sleep if you have too much in your system. Because of this, you should avoid any food or drink containing caffeine after 6 PM.
Create a relaxing evening routine - This means winding down properly before sleep. You might enjoy a cup of herbal tea, have a relaxing bath, spend time sitting quietly and generally being restful.
Avoid alcohol directly before bedtime - The quality of sleep that you have if you have been drinking alcohol is not as good as other types of sleep. Additionally, if you have to get up during the night to go to the toilet or because you are dehydrated, this can make it more difficult to get back to sleep.
Go to bed at the same time every day - It's very important to train your body and establish a rhythm for sleeping. Just like getting up at the same time each morning, it's important to go to bed at the same time each day. This will help your subconscious mind and your body realize that it is time for sleep.
Go to bed and read - Reading can be a good way to calm the mind just before you sleep. Try to focus on books that are gentle and not too exciting!
Have a pen and paper next to the bed in case you wake up - If you wake up with thoughts during the night, having a pen and paper where you can capture them means that you won't have them going over and over in your head and hopefully will help you get back to sleep.
How to deal with sleeplessness or waking up at night
Try to get back to sleep - Don't assume that you are just going to stay awake, instead spend a few minutes trying to get back to sleep.
Hide the clock - Laying in bed and clock-watching can be very frustrating and simply reminds us of how long we've been awake. Turn your alarm clock away from you so that you can't see the time if you wake up.
Meditate and relax individual groups of muscles - Slow down your breathing, clear your mind, and focus on your breath. As you do so, tense and release individual groups of muscles in your body to help you relax.
Try deep abdominal breathing - Taking slow breaths deep into your abdomen can instill deep relaxation and help you get back to sleep.
If you can't sleep after a few minutes, get out of bed - staying in bed and not being able to sleep will just add to your frustration. If you can't sleep, don't watch the clock, get up and go somewhere and do something restful such as reading.
Medications for insomnia
There are three main types of medications that you can try:
'Natural' supplements and medications - This includes medications such as melatonin or valerian. You would be well advised to read up on the effects of these medications before trying them, and if you do so, try a small dose first. You should also consult your doctor before starting any new medications.
Over the counter sleeping pills - These are medications available from your pharmacy without a prescription. These pills can be very effective for some people and not as good for others. Speak to your pharmacist about which ones might be best for you.
Prescribed sleeping pills - Drugs such as Zolpidem, Zopiclone, and Ambien will need to be prescribed by your doctor. If you are still having significant issues with sleeping despite trying all these techniques, speak to your doctor about what solutions are available to you.
It's important to know that it's easy to become dependent on sleeping pills, and once you've been taking them for a while, you could find it very difficult to sleep without them.
Try these techniques throughout your day, in the evening, and if you wake up during the night. Build them into your routine as positive habits, and they'll help you get a full, restful night's sleep.
Content originally written by Paul Maplesden, a freelance writer, and edited by me.
Blood alcohol content, what it means, and its impact (full sample)
Copy editing and proofreading of an article that explores the main topics around blood alcohol levels including a guide to the behavior of people with different concentrations of alcohol in their systems.
An example of my editing and proofreading services.
It can be useful to understand exactly how my proofreading and editing services can help you. Below, you’ll find an article that I copy edited and proofread to give you an idea of how I can enhance your content. Please have a read, and if you like the content then please get in touch or get a quote.
About this content
It is important to understand the impact that alcohol can have on your body, and one way of doing this is through the blood alcohol level or how much alcohol is present in a person's blood. This article explores the main topics around blood alcohol levels including a guide to the behavior of people with different concentrations of alcohol in their systems.
Areas of expertise
Many people enjoy a drink, and whether it's beer in a bar with your friends, a glass of wine with dinner, or a cocktail on a sunny day, responsible drinking is a normal part of people's lives. The amount of alcohol that we have in our body at a specific time can be measured through something called blood alcohol level, and this article explores what that means and the effect that it can have.
Simply put, an individual's blood alcohol level measures the percentage of alcohol (ethanol) in a person's blood. This level is increased by the alcoholic drinks a person consumes and is reduced by time as a person's body (especially the liver) cleanses the blood and removes the alcohol.
Factors that affect someone's blood alcohol level
The following factors affect the amount of alcohol in a person's body:
The number of alcoholic drinks they have had.
The amount of alcohol consumed in each drink (i.e., the strength and amount of drink consumed).
The length of time the drinks have been consumed over.
How long it has been since the person stopped drinking.
The person's weight.
The speed of a person's metabolism.
The person's gender.
Because there are so many factors to take into account, it is difficult to accurately predict how consuming a specific amount of alcohol will affect an individual without directly measuring their blood alcohol level.
Despite this, there are some rough estimates that can be made; for example: a man weighing 160 lbs can expect to increase his blood alcohol level by roughly 0.02 for every drink he has. In this instance a drink would be considered one shot of liquor or spirits, one glass of wine or one can or bottle of beer.
How blood alcohol levels are measured
There are a few ways to measure blood alcohol levels, two of the more popular are through breathalyzer tests and drawing and testing an individual's blood.
Breathalyzer - A breathalyzer is a small instrument carried by law enforcement officials that can provide a fast and relatively accurate measurement of a person's blood alcohol level. It does this by getting a sample of exhaled breath from a person and performing analysis to find out how concentrated the alcohol is in the exhalation. It is then able to estimate the level of alcohol in a person's blood and if they are legally fit to drive.
Drawing and testing blood - Blood can also be drawn from a person and sent to a lab for blood alcohol level testing. This provides a very accurate result on the alcohol in a person's system and is often completed as a follow-up to a breathalyzer test.
The effects of different blood alcohol levels on an individual
Please note that the blood alcohol levels below and the number of drinks shown next to each are approximate and should not be taken as a guide to how much a specific individual could drink to reach that particular blood alcohol level. Everyone is different and it is important to understand your own tolerance to alcohol and to moderate your drinking accordingly.
Blood alcohol level of 0.0 (equivalent to no drinks)
This alcohol level indicates that there is no alcohol in a person's system and that they are acting, reacting and behaving normally.
Blood alcohol level of 0.01-0.029 (roughly equivalent to one drink)
With this low level of alcohol, an average person will appear normal and specialized testing would probably be required to find out if they had consumed any alcohol as there are unlikely to be any physical or behavioral signs.
Blood alcohol level of 0.03-0.059 (roughly equivalent to two to three drinks)
At this level, the effects of alcohol are more apparent. Individuals with this level of intoxication are likely to experience relaxation, joyful feelings, a reduction in their inhibitions, talkativeness and difficulty with concentration. In many parts of Europe, people cannot legally drive a car with a blood alcohol level of higher than 0.05.
Blood alcohol level of 0.06-0.09 (roughly equivalent to three to four drinks)
With concentrations of this level, the effects of alcohol consumption are more pronounced. Individuals will feel more disinhibited and extroverted. They may well have problems with perception, especially depth perception and seeing things in their peripheral vision. They will also encounter problems with reasoning. In the UK and the US, people cannot legally drive a car with a blood alcohol level of higher than 0.08.
Blood alcohol level of 0.1-0.19 (roughly equivalent to four to six drinks)
At this level, individuals are becoming very inebriated. Typical behaviors include boisterousness and mischief-making, a decreased sex-drive, over-expression, and possibly anger or sadness. People will start to see significant issues with reflexes, hand-eye coordination and motor control and may experience staggering and slurred speech. It is also possible that people with a low tolerance for alcohol may experience temporary alcohol poisoning.
Blood alcohol level of 0.2-0.29 (roughly equivalent to six to eight drinks)
Individuals with blood alcohol levels above 0.2 are becoming significantly intoxicated. With this much alcohol in their system, people have the possibility of falling into a stupor or falling unconscious, they will have loss of understanding and awareness of their surroundings, impaired sensations and memory blackout.
Blood alcohol level of 0.3-0.39 (roughly equivalent to eight to ten drinks)
At this blood alcohol level, the amount of alcohol in a person's system is becoming dangerous. They may experience a depression of their central nervous system, likely unconsciousness, problems with their bladder function and their breathing. At this level, there is a risk of death to individuals with poor alcohol tolerance, due to interference with the heart rhythm, breathing and other bodily functions.
Blood alcohol level of 0.4 to 0.5 (roughly equivalent to ten to twelve drinks)
Individuals with this amount of alcohol in their blood should receive medical assistance as there is a significant risk to life with blood alcohol concentrations this high. At this level, there is a general lack of responsiveness and behavior from a person, they may experience a seriously depressed nervous system, there is a significant risk of alcohol poisoning and vital bodily functions may be disrupted.
Blood alcohol level of 0.5 or higher (roughly equivalent to twelve drinks or more)
At this level, an individual is at severe and immediate risk of alcohol poisoning and death. They must receive medical attention as soon as possible.
Reducing blood alcohol level
There are several ways for an individual to manage and reduce their blood alcohol level:
Reduce the amount of alcohol that they drink through alternating alcoholic drinks with non-alcoholic drinks.
Slowing down their consumption of alcoholic drinks.
Consuming alcoholic drinks with a lower alcohol by volume measurement.
Drinking over a longer period of time (a person's blood alcohol level drops by 0.01 after every 40 minutes or so).
Note that caffeine, food, fresh air and the like are not effective ways of reducing blood alcohol levels.
In closing
Alcohol can be a perfectly normal part of an individual's life and in moderation can be a good addition to a social gathering. It is important to know your own limits and controlling your alcohol intake will ensure that you can enjoy your drinks in a safe, secure and responsible way.
Content originally written by Paul Maplesden, a freelance writer, and edited by me.
Outdoor adventure company brochures and website
Copy editing and proofreading of brochures for an outdoor adventure company leading tours of young people on expeditions.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of brochures for an outdoor adventure company leading tours of young people on expeditions.
Approximate length of content edited
5,000 - 10,000 words.
Notes on copy editing and proofreading this content
Copy edited and proofread content for multiple parts of the business.
Worked on leaflets, brochures, and the business website.
Ensured an appropriate approach and tone of voice for children and parents
Worked on consistency across multiple platforms.
Proofread for online, documents, and PDF content.
Areas of expertise
Real estate marketing materials
Copy editing and proofreading of all promotional, marketing, and related materials for a real estate business.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of all promotional, marketing, and related materials for a real estate business.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy editing and proofreading of all real estate marketing literature including housing descriptions, marketing, internal memos, emails, direct mailings, contracts, T&Cs, postcards, website, and letters.
Included working with their style guide and improving tone of voice to connect with high-end clients.
Areas of expertise
Local interest, health, and fitness online magazine articles
Copy editing and proofreading of fitness, health, and personal interest articles for an online magazine.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of fitness, health, and personal interest articles for an online magazine.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy editing of articles on fitness, health, and personal interest.
Included advice on journalism and research.
Areas of expertise
Teaching yoga instruction and qualifications
Copy editing and proofreading of instructions on teaching yoga and a final qualification.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of instructions on teaching yoga and a final qualification.
Approximate length of content edited
5,000 - 10,000 words.
Notes on copy editing and proofreading this content
Copy edited and proofread an instruction manual on teaching yoga and certification.
Work was completed for a UK non-profit organization.
Covered areas including yoga, relaxation, and related topics.
Areas of expertise
Nutrition for fitness manual
Copy editing and proofreading of a manual linking nutrition and fitness together and dietary improvements.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of a manual linking nutrition and fitness together and recommending dietary improvements.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy edited and proofread a manual on dietary recommendations for maximizing fitness.
Work was completed for a UK non-profit organization.
Covered areas including exercise, fitness, nutrition, and dietary needs.
Areas of expertise
Maternity and childbirth manual
Copy editing and proofreading of a manual on maternity, childbirth, and early parenting.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of a manual on maternity, childbirth, and early parenting.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy edited and proofread an extensive manuscript on maternity and childbirth.
Work was completed for a UK non-profit organization.
Covered areas including pregnancy, obstetrics, and childbirth.
Areas of expertise
Health and fitness workbooks
Copy editing and proofreading of manuals on various aspects of health and fitness.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of manuals on various aspects of health and fitness.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy edited and proofread instruction manuals, ebooks, workbooks, guides, and qualifications.
Work was completed for a UK non-profit organization.
Covered areas including exercise, fitness, nutrition, health, biology,and anatomy.
Areas of expertise
Fitness instruction manuals and qualifications
Copy editing and proofreading of multiple instruction manuals and qualifications on getting certified as an exercise instructor.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of multiple instruction manuals on how to become a fitness instructor and teach exercise techniques. Also included editing of coursework criteria and qualifications.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Copy edited and proofread instruction manuals, workbooks, and qualifications.
Work was completed for a UK non-profit organization.
Covered areas including exercise, fitness, nutrition, health, biology, anatomy, and business management.
Areas of expertise
Health and weight management manual
Copy editing and proofreading of health and weight management manuals focusing on nutrition and fitness.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of health and weight management manuals focusing on nutrition and fitness.
Approximate length of content edited
3,000 - 5,000 words.
Notes on copy editing and proofreading this content
Copy edited and proofread instruction manuals, ebooks, workbooks, guides, and qualifications.
Work was completed for a UK non-profit organization.
Covered areas including exercise, fitness, nutrition, health, biology, anatomy, and business management.
Areas of expertise
Injury prevention manual
Copy editing and proofreading of an injury prevention manual when carrying out fitness instruction.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of an injury prevention manual when carrying out fitness instruction.
Approximate length of content edited
3,000 - 5,000 words.
Notes on copy editing and proofreading this content
Copy edited and proofread instruction manual.
Work was completed for a UK non-profit organization.
Covered areas including exercise, fitness, and anatomy.
Areas of expertise
Movement and health blog articles
Copy editing and proofreading of various blog articles on movement, wellness, and reducing stress.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of various blog articles on movement, wellness, and reducing stress.
Approximate length of content edited
1,000 - 3,000 words.
Notes on copy editing and proofreading this content
Rewrote parts of content for clarity and consistency.
Extensive collaboration to understand client’s needs.
Provided ongoing support and reassurance to client.
Areas of expertise
Regional healthy eating memorandum
Copy editing and proofreading of a communication memo on healthy eating in primary schools.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of a communication memo on healthy eating in primary schools.
Approximate length of content edited
1,000 - 3,000 words.
Notes on copy editing and proofreading this content
Copy edited to raise awareness of healthy eating in primary schools.
Areas of expertise
Tarot cards and readings book
Copy editing and proofreading of a book on tarot card readings, approaches, meanings, and methodologies.
Information on various types of copy editing and proofreading projects.
Brief description
Copy editing and proofreading of a book on tarot card readings, approaches, meanings, and methodologies.
Approximate length of content edited
10,000 words or more.
Notes on copy editing and proofreading this content
Edited for basic English usage, clarity, and consistency for an unusual and esoteric topic.
Areas of expertise
British real ale vs. American craft beer: A short guide (full sample)
Copy editing and proofreading of a very short guide on real ale vs. craft beer.
An example of my editing and proofreading services.
It can be useful to understand exactly how my proofreading and editing services can help you. Below, you’ll find an article that I copy edited and proofread to give you an idea of how I can enhance your content. Please have a read, and if you like the content then please get in touch or get a quote.
About this content
Whether you are from the UK, the US or another part of the world, local brewing and beers are enjoying a surge of popularity. This article explores the differences between British real ale and American craft beer. Whichever side of the Atlantic people are on, the increase in local breweries producing delicious, tasty beer means there’s plenty of variety.
Editing services provided
The differences between British real ale and American craft beer
Beer has enjoyed a well-deserved renaissance on both sides of the Atlantic over the past few years. Craft and artisan brewing has become an incredibly important part of the beer scene.
Local breweries have sprung up all over the UK and the US, brewing a huge variety of unique, tasty, and varied ales and beers. There are now over 2,000 small breweries in the UK and over 6,000 in the US. This surge in popularity is good for beer drinkers everywhere, but you might be wondering: "What's the difference between British real ale and American craft beer?"
British real ale
Real Ale refers to cask-conditioned beers that are brewed and consumed in the UK. The term was coined by The Campaign for Real Ale (CAMRA) in Britain in the 1970s.
American craft beer
The term American craft beer hasn't been around quite as long, but it's widely understood to mean the tradition of US microbreweries producing limited amounts of regional beers. That's not where the differences stop though, as there are plenty of other differences between the two drinks:
Real ale is generally made by aging beer in a cask and then serving directly from that cask.
Craft beers are often produced in stainless steel vessels and then sometimes have carbon dioxide added to provide more carbonation or fizz.
Typically, real ale is served at room temperature or slightly below (if the cask is kept in a cellar for example), whereas craft beer is almost always designed to be served chilled.
Real ales are generally not carbonated (although a few of them are, especially bottle conditioned ones), whereas almost all craft beers are carbonated.
There are profound differences in flavor between real ales and craft beers: real ales often have quite a malty, many-layered flavor, whereas craft beers tend to be hoppier and strongly flavored. This is by no means the case all the time, but a general rule.
Craft beers often have different styles to real ales. A good example is the American India Pale Ale (IPA) or the saison farmhouse ale, which aren't commonly available in the UK.
Both craft beers and real ales are generally produced locally, using traditional methods and are distributed in a limited geographical area.
What is important to know is that both real ales and craft beers can be superb. Whether you enjoy something British and malty, or something American and zesty, there's a brew out there on both sides of the Atlantic that will suit just about everyone's palate.
Whichever you enjoy, support your local breweries, enjoy their beer, and tell your friends!
Content originally written by Paul Maplesden, a freelance writer, and edited by me.