A wake-up call for you

A wake-up call for you

Even if you don’t get the hours you need, you can still feel rested. Here’s how to get the most out of your snooze
You are always tired — who isn’t these days? But going to bed earlier is cither (a) impossible or (b) nearly impossible, at least if you want to get in a little ‘me rime’ for a phone chat with a friend or to simply read. But what if you could get more rest out of the sleep you’re already getting — and then wake up feeling refreshed? Experts say it’s possible.
 A room to put you to sleep
A good night’s rest is not all about numbers. ‘Sometimes we think we’re tired because of too few hours, when the culprit is interrupted sleep,  Light, noise and heat disrupt your rest and. though you don’t wake up, your sleep is broken many times. So set up your bedroom to nod off faster, with fewer disturbances. Check:
Thermostat your body’s temperature drops before you fall asleep, and a cool bedroom - say around 18″C — will speed up that process.
Noise Double-pane windows can keep out sounds, but so do earplugs.
Light Blackout curtains set the stage for sleep, but if they cramp your style or budget, try an eye mask.
The bed a mattress should be firm but not too hard. Pillows should support the head, neck and upper spine. Show the dog the floor and put the baby in the crib: they keep you from falling into a deep sleep. If your spouse tends to toss, try twin beds or at least sleep farther apart (use a king-size mattress - 76″x80″).y
Habits good and bad
Dos (and don’ts) for a restful night: Aerobic exercise Working out improves sleep, as long as you do it at least three hours before turning in — recent studies show a morning routine is best of all. Exercising too late in the day delays the drop in body.