In microsoft Excel sheets, formatting spreadsheet data is easier than ever

In Excel, formatting spreadsheet (or sheet) data is easier than ever. You can use several quick and easy ways to create professional-looking spreadsheets that display data efficiently. For example, you can use document themes for a consistent look across all Excel spreadsheets, styles to apply predefined formats, and other manual formatting features to highlight important data.

Work with Document Topics:

A document theme is a predefined set of colors, fonts, and effects (such as line styles and fill effects) that will be available when you format your spreadsheet data or other elements, such as tables, pivot tables, or charts. For a smooth, professional look, a document theme can be applied to all Excel workbooks and other Office documents.

Your company can provide a corporate document theme that you can use, or you can choose from a variety of predefined document themes that are available in Excel. If necessary, you can also create your own document theme by changing any or all of the theme colors, fonts, or effects on which a document theme is based.

Before formatting spreadsheet data, you may want to apply the document theme you want to use, so that the format you apply to spreadsheet data can use colors, fonts, and effects determined by that subject of the document.

For information on working with document themes, see Apply or customize a document theme.

Use styles to quickly format data:

A style is a format based on a predefined theme, and can often be applied to change the appearance of data, tables, charts, pivot tables, shapes, or diagrams. If the predefined styles don’t suit your needs, you can customize a style. For charts, you can customize a chart style and save it as a chart template that you can reuse.

Depending on the data you want to format, you can use the following Excel styles:

  • Cell Styles     To apply multiple formats in one step and make sure cells are consistent, you can use a cell style. A cell style is a defined set of formatting characteristics, such as fonts and font sizes, number formats, cell borders, and cell shading. To prevent any user from making changes to specific cells, you can also use a cell style that locks the cells.

    Excel has several predefined cell styles that you can apply. If necessary, you can modify a predefined cell style to create a custom cell style.

    Some cell styles are based on the document theme that applies to the entire book. When switching to another document theme, these cell styles are updated to match the new document theme.

    For more information about working with cell styles, see apply, create, or remove a cell style .

  • Table Styles     To quickly add professional, designer-quality formatting to an Excel table, you can apply a predefined or custom table style. By choosing one of the predefined alternative row styles, Excel maintains the alternate row pattern by filtering, hiding, or rearranging the rows.

    For information on working with table styles, see Format an Excel table .

  • PivotTable Styles     To format a PivotTable, you can quickly apply a predefined or custom PivotTable style. As with Excel tables, you can choose a predefined alternative row style that maintains the alternate row pattern by filtering, hiding, or rearranging the rows.

    For information about working with PivotTable styles, see Design the layout and format of a PivotTable report.

  • Chart Styles     Apply a predefined style to the chart. Excel provides a variety of useful predefined chart styles to choose from, and you can customize a style if necessary by manually modifying the style of individual chart elements. You cannot save a custom chart style, but you can save the entire chart as a chart template that you can use to create a similar chart.
Format Data Manually

To highlight specific data (such as text or numbers), you can format the data manually. Manual formatting is not based on the theme of the book document unless you choose a theme font or use theme colors; the manual format remains the same when changing the subject of the document. You can manually format all the data in a cell or range at the same time, but you can also use this method to format individual characters.

Use Border and color to highlight the Data:

To distinguish between different types of information in a spreadsheet and to make searching for a spreadsheet easier, you can add borders around cells or ranges. To improve visibility and draw attention to specific data, you can also shade cells with a solid background color or a specific color pattern.


If you want to add a colorful background to all the data in the spreadsheet, you can also use an image as the background of the sheet. However, a sheet background cannot be printed, a background only improves the on-screen display of the spreadsheet.

Change alignment or orientation of data:

To optimize the presentation of data in the spreadsheet, you may want to change the position of the text within a cell. You can change the alignment of the cell content, use indentation to provide better spacing, or display data at different angles by rotating.

Data rotation is especially useful when column headings are wider than the column data. Instead of creating unnecessarily wide columns or shortened labels, you can rotate the text in the column heading.

For information on changing the alignment or orientation of the data, see change the position of the data in a cell .

Copy and Existing format to other data

If you have already formatted some cells in a spreadsheet the way you want, you can simply copy the format to other cells or ranges. With the Paste Special command ( Home tab, Clipboard group, paste button ), you can only paste the formats of the copied data, but you can also use the copy format ( Home tab, Clipboard group ) to copy and paste formats to other cells or ranges.

Also, data range formats automatically expand to additional rows by entering rows at the end of a data range that you have already formatted, and the formats appear in at least three of the previous five rows. The option to extend formats data ranges and formulas is enabled by default, but you can turn on or off as needed (click Options File > Options > outposts > extend the date range and formulas (in Edit Options ) or, if it comes to Excel 2007, click the Microsoft Office button > options in Excel


Four most common problems which you face with your ipad

Like any other electronic device, the iPad can present problems when executing some of its functions. Sometimes it can “freeze”, or run an application very slowly, or the Wi-Fi connection goes down, to name a few. Fortunately, there are certain “home remedies” widely used to solve these problems and we will mention them below.

It is important to clarify that if these are more serious difficulties, they are probably due to defects in the specific device and that in this case it is better to use the warranty. On the other hand, it should be remembered that Apple offers excellent online resources, that is, manuals to learn how the iPad works, as well as to solve many specific problems.

Four Most Common ipad Problems:

1. Programs that stop and don’t move

The general advice: restart iPad (reboot). Although it may sound like the old anecdote of the doctor that to all his patients, regardless of the disease, he prescribed “two aspirins, drink a lot of water and rest” and in most cases they recovered satisfactorily, with respect to the iPad something happens Similarly. Personally, every time the iPad freezes – which has happened to me a few times – what I do is restart it (what is known in English as reboot).

When you reopen the application it normally works properly. Although I am not a computer technician, I understand that it is normal for some applications, especially games, to “freeze” due to design flaws, which are fixed in later versions as they are tested.

To restart, simply press and hold the Sleep / Wake button for several seconds, until the red “Off” slider appears, and then drag the slider with your finger from the left to the right side of the screen. Then press the sleep/wake button again until the Apple logo appears; After a moment, iPad will automatically restart.

2. USB port access

This is not a performance issue, but rather a “deficiency” that Apple believes should be corrected in future releases. We still don’t fully understand why if the other tablet makers include USB ports on their devices, the iPad doesn’t have it. Fortunately, it is possible to make a “fix” if we use, for example, the camera connection kit for the iPad (in English), which would also allow us to connect other gadgets, such as a memory stick to increase the memory of the iPad, for example.

3. Low or no Wi-Fi connectivity

From what we have seen in various forums on the Web, several users complain that the connection to Wi-Fi is very weak. Perhaps this is because the antenna of the iPad is located just below the apple logo, and this blocks the signal a bit. We can try to solve this problem by reconnecting to wireless networks (on the iPad, in Settings, press Wi-Fi, then select the corresponding network, enter the password again -write slowly and make sure you write it correctly because usually they are long sequences of numbers and letters).

If the signal does not improve, we have no choice but to move the iPad a little closer to the router. The more walls there are between the router and the iPad, the less clear the signal will be. Another option is to move the router more towards the center of the room where you are or, in extreme cases, buy an external antenna or an extender. The Apple lightning cable and its various connectors

4. iTunes does not recognize or sync with iPad

The connection of the iPad with iTunes is essential, since it is necessary to download all the applications, for example. It may happen that iTunes does not recognize the iPad, or that you cannot access applications or music via Wi-Fi, for example. To resolve such issues, it is best to reinstall itunes first, and then check that it is synced with the device.

In this case, you will need to connect the iPad to a computer, through the connector that comes along with the iPad, to a USB port on the computer (if, eventually, the computer does not recognize the iPad, this could be for 3 reasons: the battery This is almost discharged, so you must recharge it first; the USB cable is defective – try it on another device – or the computer’s USB port does not work, in which case it is enough to connect the cable to another USB port).

Once iPad is connected to the computer, click the computer’s Start icon, then Control Panel, and then Add or Remove Programs. With the mouse position tie in iTunes and select Remove (do not worry, just delete the program, not the contents already downloaded).

Then download the updated version again, going to the following link. Once the new version is reinstalled, to synchronize it with the Wi-Fi of the iPad, from the computer open iTunes, select the iPad that you have connected to the computer in the Devices tab and, in the Summary tab, select “sync with this iPad via Wifi”.

Restart iPad

If the iPad tablet is slow or unstable, the first thing you should do is restart it, as I indicate in The 4 most common iPad problems and how to solve them .

To restart the iPad you must turn it off. To do this, press and hold the Sleep / Wake button until the red slider appears on your screen; then drag the regulator with your finger and wait until the tablet turns off. Then turn on the iPad by holding down the same button until the Apple apple appears.

If the iPad tablet doesn’t restart, try resetting it by pressing the Sleep / Wake button and the Home button for about ten seconds or more; the Apple logo should appear. If you still do not get a response or if a red battery appears on the screen, you should recharge it to see if once the charging is completed, the iPad tablet turns on without problems.

Keep in mind that if the battery is very low or completely empty it will be at least five minutes before the low battery icon appears on the screen, if you want to drain the battery, use the USB power adapter to do so. 10W.

Once the low battery icon has appeared, you will have to wait between 20 and 30 minutes to try to turn on the iPad; by pressing the Start button you can see the status of the battery charge. After restarting the iPad the problem should be resolved. If not, take the next step: restore it or, as a last resort, format it.


The detail history of Intermittent Fasting and how to do it?

Although the Mediterranean diet continues to occupy the first place in the type of healthiest diet according to the experts, intermittent fasting also holds another record: it is the way of eating that has been more fashionable for a couple of years. Many celebrities claim that this combination of fasting periods with other feeding periods is the secret to maintaining an ideal weight. Elsa Pataky is one of the actresses who successfully follows this method and Gisele Bündchen has also revealed that she has waited 12 hours or more from dinner to breakfast the next day. Although one of the biggest attractions of this method is that it does not restrict food during the period in which you can eat, there are some very common mistakes that interfere with your goal of losing weight. This nutrition expert YouTuber explains what they are in a video that already has more than a million views.

“I love intermittent fasting. It has helped me and my clients achieve our goals, but there are definitely many ways to do it wrong . ” Autumn Bates is a nutritionist who accumulates hundreds of subscribers on her online platform . In addition to talking about the best recipes for reducing abdominal fat , she has also listed what are the mistakes that can make the method backfire. If we warned you a month ago that carbohydrates and refined sugars should be reduced if you dare with the intermittent fasting. Now you are going to discover other precautions that you should take into account before starting. As a preview, Bates agrees that carbohydrates must be consumed with head.

1. Not drinking enough water: “It is crucial because when you are in your fasting period you are not eating anything and part of our water intake comes from food,” explains Autumn. To combat this state of dehydration, the expert advises drinking from the time you wake up and advises that coffee does not work as a substitute for the liquid, on the contrary, it increases the problem.

2. Start too fast: If you have never followed a method like this, you eat every two hours and come from a not too healthy eating plan, it is important that you make the transition little by little. “It is perfect that you do it one day yes and one no and increase the fasting time at a slow pace.”

3. Do not ingest electrolytes: Sodium, potassium or calcium are some of these substances that are naturally present in the body, but are also obtained through food and drink. Bates advises that just like drinking water in the morning, you should also make sure that you receive electrolytes that keep you healthy and help your body stay hydrated.

4. Eat little: “If you don’t eat enough, you will never be able to turn off the hormone that causes the feeling of hunger (ghrelin) and you will be hungry all day.” This restrictive attitude not only helps neither burn fat nor lose weight, it makes the fasting period very difficult.

5. Follow a high carbohydrate diet:“Even if it’s from a comprehensive carbohydrate source, you’re going to have higher insulin levels.” This interferes with some of the purposes of intermittent fasting: for the body to optimize its fat burning mechanism and for the metabolism to rebalance.

6. Eat little breakfast: It is well known that ‘fit’ girls prepare nutrient-dense dishes as soon as they wake up, a habit that Autumn Bates wants you to introduce into your life. Not giving your body food after the fasting hours causes it to think that it is starving and want to store fat. In the case of intermittent fasting, starvation is not advisable.

7. Take collagen supplements with coffee:  This type of substance is an amino acid and can be digested as sugar, a process called gluconeogenesis. The result is an insulin spike with which you can stimulate the hunger hormone. Autumn advises that there is no problem taking it with water or with a smoothie a little later.

8. Be adamant: “The key to any lifestyle is precisely how it fits in with your lifestyle,” says the nutritionist. Being uncompromising with the hours you have to fast is not only not realistic, but not sustainable over time. So it is important to move the fasting strip if you need to without feeling guilty or thinking that you are doing it wrong.

9. Drinking alcohol during fasting: Just because it is a liquid does not mean that it does not break the fast. Furthermore, depending on the type, it can provide a large number of empty calories and no interesting nutrient for the body.

10. Little sleep:“When you don’t get enough rest, your body doesn’t have time to recover from the previous day. This translates into an increase in your cortisol (stress hormone) levels and your ghrelin levels the next day.” The result? Your exhausted ‘me’ will try to compensate for that lack of energy through food and it will be more difficult for you to make healthy choices.

The fasting or intermittent fasting is a nutritional strategy that seeks to restrict the number of calories by fasting for about 12-16 hours followed and concentrate food consumption within 8 hours , divided into 2 or 3 meals. It is called the LeanGains Method or 16/8 diet. Although there are many other modalities, such as the 5: 2 method (consume what you want for 5 days and a very low-calorie diet or semi-fast for 2) and the one is known as fasting at will or flexible fasting, among others.

The history of fasting

According to Cristina Romagosa, health advisor and nutrition expert at medical -the medical chat that works 24/7 – what we do naturally is what is called the ‘ night fast ‘, reaching between 10 and 12 hours without eat, we break with breakfast and, without realizing it, we already enjoy its benefits ”.

But there are also other forms of fasting that have been practiced for thousands of years, such as Ramadan or Lent , these considered as spiritual cleansing. In fact, it is a very old practice that has been used not only to lose weight, but to improve concentration, lengthen life, prevent Alzheimer’s or insulin resistance and even reverse the entire aging process.

The ancient Greeks, on the other hand, believed that fasting improves cognitive abilities. For thousands of years, there has been a belief that fasting makes us more cognitively productive, losing weight is a simple side effect.


Phrases about biggest mistakes of life and who to learn lesson from the mistakes

Life has good and bad times, but people find it hard to accept that things don’t always turn out the way we want. however, negative experiences and failures are opportunities to learn and grow as people. No one can succeed without ever falling down the road.

In this article, you can find a list of inspirational phrases that talk about mistakes and bad moments in life. But remember that, in reality, they are unbeatable occasions to grow and develop.

1. We are used to committing our worst weaknesses and weaknesses because of the people we despise the most

When we feel like revenge, we can make the mistake of losing our papers.

2. People who are not willing to make mistakes or have made mistakes and have not yet learned from them are those who wake up every morning and continue to make the same mistakes

Not learning from mistakes is negative for our well-being.

3. Learn from the mistakes of others: you cannot live long enough to make them all

It is also possible to learn from the mistakes of others, and it prevents us from making them.

4. Every failure teaches man something he needed to learn

The mistakes we make in life are opportunities to grow.

5. The biggest mistake you can make is believing that you are working for someone else

Thinking about not following your dreams is the biggest mistake of your life.

6. The biggest mistake we make is trying to square the way we feel today with the way we feel yesterday. You shouldn’t even worry about doing it. You should just find out what you feel today and if it is similar to what you thought yesterday. If not, life goes on

Living from the past is a serious mistake that we must avoid.

7. Many of life’s failures are from people who didn’t realize how close they were to success when they gave up.

The biggest mistake is throwing in the towel halfway.

8. My biggest mistake: not helping myself to think that I am happy, that change will come without really trying to change or want to change. Procrastinate change. I really want to change

Loving yourself is the best virtue that a human being can possess.

9. If there was ever a misnomer, it was “exact science.” Science has always been full of errors. Today is no exception. Our mistakes are good mistakes; because they require a genius to correct them. Of course, we don’t see our mistakes

A quote from Edward Teller about science that invites deep reflection.

10. Those who don’t make mistakes are doing the best of all: don’t try anything new

Staying in the comfort zone may seem safer, but ultimately prevents us from growing.

11. The biggest mistake you can make is listening to people who have given up on their dreams

There is no greater mistake than letting go of oneself.

12. If you close the door to all mistakes, the truth will also be left out

Making a mistake can hurt, but growing is even worse.

13. One of the biggest mistakes girls can make about their romantic life is sitting around waiting for their prince to find them, rather than going out and finding it for themselves.

The love of movies is unreal and causes a lot of suffering to people.

14. The biggest mistake is believing that there is only one right way to listen, to speak, to have a conversation, or to have a relationship.

It is a serious mistake to believe that what you think yourself is the absolute truth.

15. Every failure is an opportunity to grow

When we fall, it is necessary to get up and move on.

16. From everything that has happened to me, I have learned a lesson: that there is no such thing as ‘the biggest mistake of your life’, and neither is there that of ‘ruining your life’. It turned out that life is quite flexible

Sophie Kinsella gives us this phrase about how we can learn from mistakes.

17. I have learned that mistakes can often be good teachers of success

Negative experiences help us learn from life.

18. The biggest mistake sometimes is playing very safe things in this life, which end up being moral failures

Not risking or chasing your dreams ends up being a bad option.

19. The biggest mistake people make is not making a living doing what they like best

We spend many hours at work, not enjoying it makes us unhappy.

20. The biggest mistake a woman can make is not being herself in public or in private.

Letting yourself be influenced by the opinions of others is not a good choice.

21. My own success was assisted along the way by a number of failures. But I refuse to make the biggest mistake of all: worrying too much about making mistakes

Before being successful, many people have had to suffer before.

22. Experience is the name that everyone gives to their mistakes

The experience is a good opportunity to grow.

23. May God allow me to make my biggest mistake my biggest success

A religious quote that deals with the mistakes of life.

24. Trying to avoid mistakes is the biggest mistake of all

Not making mistakes is unreal and, furthermore, and it is a mistake in itself as this phrase affirms.

25. The biggest mistake any of us can make is to think that love is a feeling, that it is an emotion. It is not that at all. It’s an action

Love is demonstrated every day with actions, not words.

26. One of the greatest human errors is to believe that there is only one way

Alternative paths are those that help us learn from experience.

27. I think the biggest mistake is giving up too quickly

If we throw in the towel prematurely, we can make the serious mistake of achieving success.

28. If you fall seven times, get up eight

A very popular saying that comes to say that you must recover from failures as soon as possible.

29. People often avoid decisions for fear of making a mistake. Actually, the inability to make decisions is one of the biggest mistakes in life

Facing reality can cause anxiety for some people.

30. You build on your failure, use it as a springboard. Close the door to your past. Don’t try to forget your mistakes, but don’t live in them. Don’t let them have any of your energy, your time or your space

Living away from the present is not a good option and causes a lot of pain.

31. Gain wisdom and you won’t make the same mistakes

If we reflect deeply on defeat, victory is possible.

32. If we don’t know our own history, then we will simply endure the same mistakes, the same sacrifices, the same absurdities over and over again

Both self-knowledge and self-reflection are keys to learning from experience.

33. Whoever never made a mistake, never made a discovery

Delicate situations can be unpleasant, but that displeasure can help us learn a lot.

34. I like my mistakes, I don’t want to give up the delicious freedom of being wrong

Mistakes are key in our own personal development.

35. A realist is a man who insists on making the same mistakes his grandfather made

It is unreal to believe that everything in this life will be perfect.

36. Take risks, make mistakes. This is how you grow. Pain nurtures courage. You have to fail to practice bravery

Personal growth is often determined by the negative experiences that mark us.

37. You can always find contradictions and hope in desperate circumstances, and a sense of redemption in someone who makes the same mistake over and over again

Almost everything in this life has a solution. If it is not the case, then there is acceptance.

38. A man must be big enough to admit his mistakes, smart enough to take advantage of them, and strong enough to correct them.

Some wise advice from John C. Maxwell on how to learn from experience.

39. Disputes would not last long if the error was on one side

A witty quote with a touch of irony.

40. He ridicules himself who is eternally repeating the same mistake

Making a mistake is not a problem. The bad thing is doing it over and over again.


Healthy Tips for Healthy Sleep Habits , You must follow

On March 17, World Sleep Day is celebrated with the slogan “Sleep deeply, nurture life.”

In this context, from Innova Asistencial, we provide some tips that may be useful to alleviate your sleep problems and promote good sleep. Failure to do so has many other consequences, not just being tired during the day (headaches, muscle contractions, dental problems)

Tips for well-Sleeping Habits

  1. Maintain an organized sleep schedule, regularize bedtime and wake up.
  2. Avoid sleeping during the day, if only a half-hour nap. If you nap, do so at the same time each day.
  3. Get enough sleep to feel healthy, not spending too much time in bed.
  4. Do not go to bed without sleep.
  5. Calm and comfortable environment.
  6. Dinner should be light, but avoid going to bed hungry.
  7. Maintain a regular schedule for eating, taking medications, hobbies, and other activities. All of them keep adjusted to the time, our internal biological clock.
  8. Read or another sleep-inducing ritual. Do not drink much before bed.
  9. Avoid stimulants, alcohol, and tobacco. Perform regular daily exercise, not before going to bed.
  10. Establish a pre-sleep ritual that relaxes you. For example, taking a hot bath, eating a light meal or 10 minutes of reading.

How many hours of sleep are recommended?

Each person is different and their sleep needs are also different. The number of hours we need to sleep will depend on various factors, such as age. In the newborn, the sleep time is 16 to 18 hours or more; teens need about 9 hours of sleep; an adult, an average of 7-8 hours, and an elderly man sleeps about six and a half hours. As we age, sleep becomes more fragile and more easily interrupted. In any case, and at any age, having an adequate night’s rest is essential to enjoy good health.

Healthy Tips for Healthy Sleep Habits

The following are helpful tips for establishing good sleep habits for your child:

  • Newborns do not have a set day or night schedule for the first few weeks of life. It is best for a newborn to not sleep more than 5 hours at a time in the first 5 to 6 weeks as their small bodies need frequent feeding.
  • Older babies and children should have a nap time and an hour to go to sleep.
  • Start a quiet moment, like listening to quiet music or reading a book 20 to 30 minutes before going to sleep. Television should not be part of a quiet moment.
  • After a quiet moment, follow a bedtime routine, such as changing a diaper, going to the bathroom, and brushing your teeth.
  • Set a time limit for quiet time and routine so it doesn’t get too long and your child knows what to expect before bedtime.
  • Say good night, turn off the light, and leave the room.
  • Safety objects, such as a special blanket or stuffed toy, can be part of your bedtime routine.
  • It is important for children to put them to bed awake so they learn to fall asleep on their own.
  • Babies should not be put to sleep with a bottle. It causes problems with tooth decay and ear infections.

Useful tips for children with bad sleep habits.

Children can easily fall into bedtime habits that are not always healthy habits. The following suggestions can help when a child doesn’t want to go to sleep or has trouble staying in bed:

  • If your child cries, speak calmly and reassure him, “You are fine. It is time to go to sleep.” Then leave the room.
  • Do not give him a bottle or lift him.
  • Extend the time between trips to the room if your child continues. Do nothing but speak calmly and leave.
  • Your child will calm down and sleep if he follows this routine. It may take several nights for your child to get used to the new plan.
  • If your child is used to receiving a large amount of milk at bedtime, start reducing the amount of milk in the bottle from 1/2 to 1 ounce each night until the bottle is empty, and then take it out completely.
  • Sometimes children abandon their sleep routine at night due to illness or travel. Quickly return to good sleep habits when things return to normal.

Sometimes older children go through a period of time when they return to bad sleep habits or develop new problems when going to sleep. Here are some tips to help parents with older children who are having trouble going to sleep:

  • If your child gets out of bed, take him back and warn him that the door will be locked (without a key) for 1 or 2 minutes if he gets out of bed.
  • If your child stays in bed, the door remains open. If your child gets out of bed, the door closes for 2 minutes. Your child may understand that he has control to keep the door open if he stays in bed.
  • If your child gets out of bed again, close the door for 3 to 5 minutes (no more than 5 minutes).
  • Be consistent. Put your child back in bed every time he gets out of bed.
  • When your child stays in bed, open the door and praise your child (for example, “You are doing a great job staying in bed. Good night.”).
  • Your child can be rewarded with a star on a calendar for staying in bed all night. You can give a special award for a certain number of stars earned.

Sleep habits in children from 0 to 3 years old

1. Define a fixed schedule for each routine: for bath, dinner and bedtime. It is about preparing the little one to rest; in this way they will associate these habits with the time to go to bed.

In addition, when establishing a sleep schedule, you will see how when the bedtime approaches, the signs that the dream is coming over will begin to appear in the child and it will be easier to put him to bed.

2. Prepare a balanced dinner . A healthy dinner that includes foods like fruit or milk is essential to help them rest. Avoid drinking lots of fluids or eating stimulating foods like chocolates, for example, before going to bed.

3. Give her a bath before bed. This is a relaxing moment for the child and it is perfect because it will help him fall asleep.

4. Create a conducive environment in your room . The room is the place to sleep and rest, so it is important that it is a quiet place, with the right temperature and light and where there is no room for televisions, computers or games.

If your child doesn’t like to sleep with the light off, you can leave a low-intensity nightlight on.

5. Stay firm in routines . It is not about being extremely strict with the schedules, but about keeping them. You can, for example, set some hours during the week and others for weekends, as long as there is not much time difference between them.

Sometimes children will try to skip these routines with a thousand excuses, try to be consistent with what you are teaching them and, with love and patience, explain that you are not going to agree to their intent.