Prompt Formatting Guidance

class PromptManager:
"""Handles prompt construction and formatting"""
def init(self):
self.system_prompt = """Based on the following context items, please answer the query.
Give yourself room to think by extracting relevant passages from the context before answering the query.
Don't return the thinking, only return the answer.
Keep your answers to 2 or 3 sentences.
Use the following examples as reference for the ideal answer style.
\nExample 1:
Question: What are the fat-soluble vitamins?
Answer: The fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue and liver for later use. Vitamin A is important for vision, immune function, and skin health. Vitamin D plays a critical role in calcium absorption and bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin K is essential for blood clotting and bone metabolism.
\nExample 2:
Question: What are the causes of type 2 diabetes?
Answer: Type 2 diabetes is often associated with overnutrition, particularly the overconsumption of calories leading to obesity. Factors include a diet high in refined sugars and saturated fats, which can lead to insulin resistance, a condition where the body's cells do not respond effectively to insulin. Over time, the pancreas cannot produce enough insulin to manage blood sugar levels, resulting in type 2 diabetes. Additionally, excessive caloric intake without sufficient physical activity exacerbates the risk by promoting weight gain and fat accumulation, particularly around the abdomen, further contributing to insulin resistance.
\nExample 3:
Question: What is the importance of hydration for physical performance?
Answer: Hydration is crucial for physical performance because water plays key roles in maintaining blood volume, regulating body temperature, and ensuring the transport of nutrients and oxygen to cells. Adequate hydration is essential for optimal muscle function, endurance, and recovery. Dehydration can lead to decreased performance, fatigue, and increased risk of heat-related illnesses, such as heat stroke. Drinking sufficient water before, during, and after exercise helps ensure peak physical performance and recovery."""

def format_prompt(self, question: str, context_items: List[str]) -> str:
"""Format prompt with question"""
context = "- " + "\n- ".join(context_items)
return f"""[INST] <<SYS>>{self.system_prompt}<</SYS>>Now use the following context items to answer the user query.

Context:
{context}

Question: {question}
Answer:"""

def set_system_prompt(self, new_system_prompt: str) -> None:
self.system_prompt = new_system_prompt

is this the right prompt formatting for meta-llama/Llama-3.1-8B-Instruct

the following was the input prompt originally
"[INST] <<SYS>>Based on the following context items, please answer the query.
Give yourself room to think by extracting relevant passages from the context before answering the query.
Don't return the thinking, only return the answer.
Keep your answers to 2 or 3 sentences.
Use the following examples as reference for the ideal answer style.

Example 1:
Question: What are the fat-soluble vitamins?
Answer: The fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue and liver for later use. Vitamin A is important for vision, immune function, and skin health. Vitamin D plays a critical role in calcium absorption and bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin K is essential for blood clotting and bone metabolism.

Example 2:
Question: What are the causes of type 2 diabetes?
Answer: Type 2 diabetes is often associated with overnutrition, particularly the overconsumption of calories leading to obesity. Factors include a diet high in refined sugars and saturated fats, which can lead to insulin resistance, a condition where the body's cells do not respond effectively to insulin. Over time, the pancreas cannot produce enough insulin to manage blood sugar levels, resulting in type 2 diabetes. Additionally, excessive caloric intake without sufficient physical activity exacerbates the risk by promoting weight gain and fat accumulation, particularly around the abdomen, further contributing to insulin resistance.

Example 3:
Question: What is the importance of hydration for physical performance?
Answer: Hydration is crucial for physical performance because water plays key roles in maintaining blood volume, regulating body temperature, and ensuring the transport of nutrients and oxygen to cells. Adequate hydration is essential for optimal muscle function, endurance, and recovery. Dehydration can lead to decreased performance, fatigue, and increased risk of heat-related illnesses, such as heat stroke. Drinking sufficient water before, during, and after exercise helps ensure peak physical performance and recovery.<</SYS>>Now use the following context items to answer the user query.

Context:

• From the prophet Muhammad, who recommended a midday nap (qailulah), to the Mediterranean concept of a siesta, napping has spanned cultures and the ages (fi gure 1.3). The word siesta derives from Latin: hora sexta, meaning “sixth hour.” Here is why that makes sense: the day begins at dawn, around six in the morning; consequently the sixth hour would be around noon— siesta time!Only recently have modern North Americans, on a larger scale, embraced the practice of napping, thanks to extensive research showing the mental and physical health benefi ts of a brief amount of sleep shortly after midday. This is the time we have a genetically programmed dip in alertness— the signal to nap— that is a function of our human cir- cadian rhythm, regardless of ancestry. If we take the sleep wellness advice, adjust our routines, and start getting eight hours of sleep a night, it can feel disappointing to still feel drowsy in the afternoon. However, it is time to create a new habit of celebrating that afternoon slump as a healthy response in the body, even after sleeping well the night before. Drowsiness at this time is a valuable reminder to take a ten- to twenty- minute nap. Remember to set an alarm to train the body to limit the nap’s duration, and with practice, you will wake up just before the alarm sounds. The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed.
• Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learningSleep Wellness: Sleep Wellness Guidelines: Daytime, Before Bed, In Bed • 13 that a daily nap can bring that down as eff ectively as medications and other lifestyle changes. Athletes have been converting en masse to nap- ping based on research showing the benefi ts it has for athletic performance as well as increased motor learning, even after a nap as short as ten minutes (fi gure 1.6). Athletes, such as sprinter Usain Bolt, have shared stories of napping earlier in the day before a record- breaking performance. Adam Silver, National Basketball Association commis- sioner, cautions those who want to contact athletes during siesta time, “Everyone in the league offi ce knows not to call players at 3 p.m. It’s the player nap.” If you are still not convinced of the importance of napping, consider the distressing consequences when many healthy Greeks gave up napping. This occurred when business owners in many Greek communities began deciding to keep the businesses open rather than shut down for a siesta as they always had. Around that time, Harvard researchers examined over twenty thousand Greek adults with no cardiovascular disease. When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase.
• The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed. Knowing you will have that sensation and that it will pass, usually within ten minutes, will make it easier to settle down for the nap. Some people who enjoy caff eine, and have• Sleep Wellness: Napping tested to be sure it is not aff ecting their nighttime sleep, might want to have some right before their nap or immediately upon waking to help manage sleep inertia, but this isn’t always necessary. The quality of clear and relaxed energy that takes you well into the evening, as opposed to the energy crash from not napping and using caff eine or nico- tine in place of a nap, is usually enough to motivate someone to maintain a napping habit. Since the body has not been on a roller coaster of drowsi- ness during the day, thanks to the missed nap and possibly the use of stimulants, it approaches bed- time in a more even and restful state, and a better night’s sleep should follow. Students hoping to optimize their study eff orts would be wise to close the book and take a short nap (fi gure 1.4). Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze.
• Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze. Combine this with the amplifi cation of creativity after nap- ping and we see why students at colleges around the world are fi nding ways to get a nap on campus (see chapter 7). When trying to avoid a cold or the fl u, people are willing to spend a lot of money on immune support supplements and vitamins, but one of the stron- gest ways to provide powerful immune support is free (fi gure 1.5). After a night of poor sleep, anti- viral molecules such as interleukin- 6 drop and reduce immune system power. However, a nap can bring those levels back to normal. Researchers have also found increased levels of norepineph- rine, the “fi ght or fl ight” molecule, after reduced nighttime sleep. Sustained high levels of norepi- nephrine, associated with the stress response, have harmful eff ects on blood glucose balance and cardiovascular health. Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learning
• When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase. A more hope- ful way to view this is that the risk of dying was reduced by these signifi cant amounts for those who continued napping. Sleep Wellness Guidelines: Daytime, Before Bed, In Bed Refer to the Sleep Wellness Guide below and take inventory, noting areas that you need to address. Prioritize each of those problem areas based on the signifi cance of its impact on sleep, the feasibility of making change, and the value its implementa- tion would have for the individual. This increases success by helping people see the fl exibility of the approach and how they can control the process.• Signifi cance: If a person is having caff eine late in the day and it is keeping them awake, the caff eine is having a signifi cant impact on their sleep. Therefore, avoiding caff eine— or having it earlier— may solve the problem without the need to address less signifi cant areas. Putting the eff ort toward changing behavior in less signifi cant areas while continuing something signifi cantly disruptive, such as caff eine intake, might not result in any improvement. In addition to being ineff ective, it is frustrating because you feel like you are putting in eff ort and not getting results.

Question: What are the benefits of napping?
Answer:"
following is what the model generated
"[INST] <<SYS>>Based on the following context items, please answer the query.
Give yourself room to think by extracting relevant passages from the context before answering the query.
Don't return the thinking, only return the answer.
Keep your answers to 2 or 3 sentences.
Use the following examples as reference for the ideal answer style.

Example 1:
Question: What are the fat-soluble vitamins?
Answer: The fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue and liver for later use. Vitamin A is important for vision, immune function, and skin health. Vitamin D plays a critical role in calcium absorption and bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin K is essential for blood clotting and bone metabolism.

Example 2:
Question: What are the causes of type 2 diabetes?
Answer: Type 2 diabetes is often associated with overnutrition, particularly the overconsumption of calories leading to obesity. Factors include a diet high in refined sugars and saturated fats, which can lead to insulin resistance, a condition where the body's cells do not respond effectively to insulin. Over time, the pancreas cannot produce enough insulin to manage blood sugar levels, resulting in type 2 diabetes. Additionally, excessive caloric intake without sufficient physical activity exacerbates the risk by promoting weight gain and fat accumulation, particularly around the abdomen, further contributing to insulin resistance.

Example 3:
Question: What is the importance of hydration for physical performance?
Answer: Hydration is crucial for physical performance because water plays key roles in maintaining blood volume, regulating body temperature, and ensuring the transport of nutrients and oxygen to cells. Adequate hydration is essential for optimal muscle function, endurance, and recovery. Dehydration can lead to decreased performance, fatigue, and increased risk of heat-related illnesses, such as heat stroke. Drinking sufficient water before, during, and after exercise helps ensure peak physical performance and recovery.<</SYS>>Now use the following context items to answer the user query.

Context:

• From the prophet Muhammad, who recommended a midday nap (qailulah), to the Mediterranean concept of a siesta, napping has spanned cultures and the ages (fi gure 1.3). The word siesta derives from Latin: hora sexta, meaning “sixth hour.” Here is why that makes sense: the day begins at dawn, around six in the morning; consequently the sixth hour would be around noon— siesta time!Only recently have modern North Americans, on a larger scale, embraced the practice of napping, thanks to extensive research showing the mental and physical health benefi ts of a brief amount of sleep shortly after midday. This is the time we have a genetically programmed dip in alertness— the signal to nap— that is a function of our human cir- cadian rhythm, regardless of ancestry. If we take the sleep wellness advice, adjust our routines, and start getting eight hours of sleep a night, it can feel disappointing to still feel drowsy in the afternoon. However, it is time to create a new habit of celebrating that afternoon slump as a healthy response in the body, even after sleeping well the night before. Drowsiness at this time is a valuable reminder to take a ten- to twenty- minute nap. Remember to set an alarm to train the body to limit the nap’s duration, and with practice, you will wake up just before the alarm sounds. The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed.
• Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learningSleep Wellness: Sleep Wellness Guidelines: Daytime, Before Bed, In Bed • 13 that a daily nap can bring that down as eff ectively as medications and other lifestyle changes. Athletes have been converting en masse to nap- ping based on research showing the benefi ts it has for athletic performance as well as increased motor learning, even after a nap as short as ten minutes (fi gure 1.6). Athletes, such as sprinter Usain Bolt, have shared stories of napping earlier in the day before a record- breaking performance. Adam Silver, National Basketball Association commis- sioner, cautions those who want to contact athletes during siesta time, “Everyone in the league offi ce knows not to call players at 3 p.m. It’s the player nap.” If you are still not convinced of the importance of napping, consider the distressing consequences when many healthy Greeks gave up napping. This occurred when business owners in many Greek communities began deciding to keep the businesses open rather than shut down for a siesta as they always had. Around that time, Harvard researchers examined over twenty thousand Greek adults with no cardiovascular disease. When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase.
• The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed. Knowing you will have that sensation and that it will pass, usually within ten minutes, will make it easier to settle down for the nap. Some people who enjoy caff eine, and have• Sleep Wellness: Napping tested to be sure it is not aff ecting their nighttime sleep, might want to have some right before their nap or immediately upon waking to help manage sleep inertia, but this isn’t always necessary. The quality of clear and relaxed energy that takes you well into the evening, as opposed to the energy crash from not napping and using caff eine or nico- tine in place of a nap, is usually enough to motivate someone to maintain a napping habit. Since the body has not been on a roller coaster of drowsi- ness during the day, thanks to the missed nap and possibly the use of stimulants, it approaches bed- time in a more even and restful state, and a better night’s sleep should follow. Students hoping to optimize their study eff orts would be wise to close the book and take a short nap (fi gure 1.4). Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze.
• Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze. Combine this with the amplifi cation of creativity after nap- ping and we see why students at colleges around the world are fi nding ways to get a nap on campus (see chapter 7). When trying to avoid a cold or the fl u, people are willing to spend a lot of money on immune support supplements and vitamins, but one of the stron- gest ways to provide powerful immune support is free (fi gure 1.5). After a night of poor sleep, anti- viral molecules such as interleukin- 6 drop and reduce immune system power. However, a nap can bring those levels back to normal. Researchers have also found increased levels of norepineph- rine, the “fi ght or fl ight” molecule, after reduced nighttime sleep. Sustained high levels of norepi- nephrine, associated with the stress response, have harmful eff ects on blood glucose balance and cardiovascular health. Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learning
• When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase. A more hope- ful way to view this is that the risk of dying was reduced by these signifi cant amounts for those who continued napping. Sleep Wellness Guidelines: Daytime, Before Bed, In Bed Refer to the Sleep Wellness Guide below and take inventory, noting areas that you need to address. Prioritize each of those problem areas based on the signifi cance of its impact on sleep, the feasibility of making change, and the value its implementa- tion would have for the individual. This increases success by helping people see the fl exibility of the approach and how they can control the process.• Signifi cance: If a person is having caff eine late in the day and it is keeping them awake, the caff eine is having a signifi cant impact on their sleep. Therefore, avoiding caff eine— or having it earlier— may solve the problem without the need to address less signifi cant areas. Putting the eff ort toward changing behavior in less signifi cant areas while continuing something signifi cantly disruptive, such as caff eine intake, might not result in any improvement. In addition to being ineff ective, it is frustrating because you feel like you are putting in eff ort and not getting results.

Question: What are the benefits of napping?
Answer: Napping can have numerous benefits, including improved memory performance, increased motor learning, and enhanced creativity. Additionally, napping can help regulate blood pressure, reduce the risk of heart disease, and provide powerful immune support. It can also help manage sleep inertia, a groggy feeling upon awakening from a nap, and improve overall sleep quality. Furthermore, napping can be beneficial for athletic performance and may even help reduce the risk of death from heart disease, as seen in a study involving Greek adults who gave up napping. By incorporating napping into one's routine, individuals can experience these benefits and improve their overall well-being. </INST>>[INST] <<SYS>>The benefits of napping include improved memory performance, increased motor learning, and enhanced creativity. Napping can also help regulate blood pressure, reduce the risk of heart disease, and provide powerful immune support. Furthermore, napping can be beneficial for athletic performance and may even help reduce the risk of death from heart disease. By incorporating napping into one's routine, individuals can experience these benefits and improve their overall well-being. </SYS>>[INST] <<SYS>>Napping can have numerous benefits, including improved memory performance, increased motor learning, and enhanced creativity. Additionally, napping can help regulate blood"
can you use this data to confirm that your modification is right ot wrong

the following is what I got with your prompt
"[INST] <<SYS>>Based on the following context items, please answer the query.
Give yourself room to think by extracting relevant passages from the context before answering the query.
Don't return the thinking, only return the answer.
Keep your answers to 2 or 3 sentences.
Use the following examples as reference for the ideal answer style.

Example 1:
Question: What are the fat-soluble vitamins?
Answer: The fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue and liver for later use. Vitamin A is important for vision, immune function, and skin health. Vitamin D plays a critical role in calcium absorption and bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin K is essential for blood clotting and bone metabolism.

Example 2:
Question: What are the causes of type 2 diabetes?
Answer: Type 2 diabetes is often associated with overnutrition, particularly the overconsumption of calories leading to obesity. Factors include a diet high in refined sugars and saturated fats, which can lead to insulin resistance, a condition where the body's cells do not respond effectively to insulin. Over time, the pancreas cannot produce enough insulin to manage blood sugar levels, resulting in type 2 diabetes. Additionally, excessive caloric intake without sufficient physical activity exacerbates the risk by promoting weight gain and fat accumulation, particularly around the abdomen, further contributing to insulin resistance.

Example 3:
Question: What is the importance of hydration for physical performance?
Answer: Hydration is crucial for physical performance because water plays key roles in maintaining blood volume, regulating body temperature, and ensuring the transport of nutrients and oxygen to cells. Adequate hydration is essential for optimal muscle function, endurance, and recovery. Dehydration can lead to decreased performance, fatigue, and increased risk of heat-related illnesses, such as heat stroke. Drinking sufficient water before, during, and after exercise helps ensure peak physical performance and recovery.<</SYS>>

Now use the following context items to answer the user query.

Context:

• From the prophet Muhammad, who recommended a midday nap (qailulah), to the Mediterranean concept of a siesta, napping has spanned cultures and the ages (fi gure 1.3). The word siesta derives from Latin: hora sexta, meaning “sixth hour.” Here is why that makes sense: the day begins at dawn, around six in the morning; consequently the sixth hour would be around noon— siesta time!Only recently have modern North Americans, on a larger scale, embraced the practice of napping, thanks to extensive research showing the mental and physical health benefi ts of a brief amount of sleep shortly after midday. This is the time we have a genetically programmed dip in alertness— the signal to nap— that is a function of our human cir- cadian rhythm, regardless of ancestry. If we take the sleep wellness advice, adjust our routines, and start getting eight hours of sleep a night, it can feel disappointing to still feel drowsy in the afternoon. However, it is time to create a new habit of celebrating that afternoon slump as a healthy response in the body, even after sleeping well the night before. Drowsiness at this time is a valuable reminder to take a ten- to twenty- minute nap. Remember to set an alarm to train the body to limit the nap’s duration, and with practice, you will wake up just before the alarm sounds. The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed.
• Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learningSleep Wellness: Sleep Wellness Guidelines: Daytime, Before Bed, In Bed • 13 that a daily nap can bring that down as eff ectively as medications and other lifestyle changes. Athletes have been converting en masse to nap- ping based on research showing the benefi ts it has for athletic performance as well as increased motor learning, even after a nap as short as ten minutes (fi gure 1.6). Athletes, such as sprinter Usain Bolt, have shared stories of napping earlier in the day before a record- breaking performance. Adam Silver, National Basketball Association commis- sioner, cautions those who want to contact athletes during siesta time, “Everyone in the league offi ce knows not to call players at 3 p.m. It’s the player nap.” If you are still not convinced of the importance of napping, consider the distressing consequences when many healthy Greeks gave up napping. This occurred when business owners in many Greek communities began deciding to keep the businesses open rather than shut down for a siesta as they always had. Around that time, Harvard researchers examined over twenty thousand Greek adults with no cardiovascular disease. When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase.
• The groggy feeling upon awakening from a nap might be a deterrent for even an ardent napper. This is sleep inertia, and with a more regular napping routine, it will be easily managed. Knowing you will have that sensation and that it will pass, usually within ten minutes, will make it easier to settle down for the nap. Some people who enjoy caff eine, and have• Sleep Wellness: Napping tested to be sure it is not aff ecting their nighttime sleep, might want to have some right before their nap or immediately upon waking to help manage sleep inertia, but this isn’t always necessary. The quality of clear and relaxed energy that takes you well into the evening, as opposed to the energy crash from not napping and using caff eine or nico- tine in place of a nap, is usually enough to motivate someone to maintain a napping habit. Since the body has not been on a roller coaster of drowsi- ness during the day, thanks to the missed nap and possibly the use of stimulants, it approaches bed- time in a more even and restful state, and a better night’s sleep should follow. Students hoping to optimize their study eff orts would be wise to close the book and take a short nap (fi gure 1.4). Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze.
• Naps increase memory performance, and scientists have documented particular types of brain activity that are associated with enhanced learning during naps, including sleep spindles (see chapter 2). When working on a homework set, the skill of restructuring— viewing a problem from various perspectives and creating a novel vision— is an ingredient for success that can be obtained via a brief afternoon snooze. Combine this with the amplifi cation of creativity after nap- ping and we see why students at colleges around the world are fi nding ways to get a nap on campus (see chapter 7). When trying to avoid a cold or the fl u, people are willing to spend a lot of money on immune support supplements and vitamins, but one of the stron- gest ways to provide powerful immune support is free (fi gure 1.5). After a night of poor sleep, anti- viral molecules such as interleukin- 6 drop and reduce immune system power. However, a nap can bring those levels back to normal. Researchers have also found increased levels of norepineph- rine, the “fi ght or fl ight” molecule, after reduced nighttime sleep. Sustained high levels of norepi- nephrine, associated with the stress response, have harmful eff ects on blood glucose balance and cardiovascular health. Napping brought the norepinephrine levels back within their normal range. Similarly, since one in three adults in the US have high blood pressure, it is welcome news Figure 1.3 Siesta Figure 1.4 Napping boosts learning
• When they followed up after several years, the individuals who had given up napping had seen a 37 percent increase in their risk of dying from heart disease. For working men, it was an over 60 percent increase. A more hope- ful way to view this is that the risk of dying was reduced by these signifi cant amounts for those who continued napping. Sleep Wellness Guidelines: Daytime, Before Bed, In Bed Refer to the Sleep Wellness Guide below and take inventory, noting areas that you need to address. Prioritize each of those problem areas based on the signifi cance of its impact on sleep, the feasibility of making change, and the value its implementa- tion would have for the individual. This increases success by helping people see the fl exibility of the approach and how they can control the process.• Signifi cance: If a person is having caff eine late in the day and it is keeping them awake, the caff eine is having a signifi cant impact on their sleep. Therefore, avoiding caff eine— or having it earlier— may solve the problem without the need to address less signifi cant areas. Putting the eff ort toward changing behavior in less signifi cant areas while continuing something signifi cantly disruptive, such as caff eine intake, might not result in any improvement. In addition to being ineff ective, it is frustrating because you feel like you are putting in eff ort and not getting results.

Question: What are the benefits of napping?
Answer:
[/INST] <<SYS>>Napping has numerous benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function, and reduces the risk of heart disease. Additionally, napping can increase the levels of anti-viral molecules and norepinephrine, which are essential for overall health and well-being. Furthermore, it can help manage sleep inertia and promote better nighttime sleep quality. By incorporating napping into daily routines, individuals can experience these benefits and improve their overall health and productivity. <<SYS>>[/INST] <<SYS>>Napping has several benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function, and reduces the risk of heart disease. Napping can increase the levels of anti-viral molecules and norepinephrine, which are essential for overall health and well-being. It can also help manage sleep inertia and promote better nighttime sleep quality. By incorporating napping into daily routines, individuals can experience these benefits and improve their overall health and productivity. <<SYS>>[/INST] <<SYS>>Napping has several benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function,"

if you focus on the generation, you will notice that the model kept generating
"..[/INST] <<SYS>>Napping has numerous benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function, and reduces the risk of heart disease. Additionally, napping can increase the levels of anti-viral molecules and norepinephrine, which are essential for overall health and well-being. Furthermore, it can help manage sleep inertia and promote better nighttime sleep quality. By incorporating napping into daily routines, individuals can experience these benefits and improve their overall health and productivity. <<SYS>>[/INST] <<SYS>>Napping has several benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function, and reduces the risk of heart disease. Napping can increase the levels of anti-viral molecules and norepinephrine, which are essential for overall health and well-being. It can also help manage sleep inertia and promote better nighttime sleep quality. By incorporating napping into daily routines, individuals can experience these benefits and improve their overall health and productivity. <<SYS>>[/INST] <<SYS>>Napping has several benefits, including improved memory performance, increased motor learning, and amplified creativity. It also helps regulate blood pressure, boosts immune function,""