Dr. Guy, director of The Sleep School, explains how to achieve a more restful night.

Waking up.

Your body clock is determined by genetics. I need about seven hours of sleep, but that varies by person in the six to nine hours’ range. 【小题1】. I try to make sure that I get up at the same time every day. On average I will get up between 5:30 am and 6:00 am.

Evening exercise.

Exercise is important to help us sleep. If it’s a busy day for me, that exercise will be 20-30 minutes of walking, otherwise I might run or lift some weights. Research shows the majority of people are strongest between 4-6 pm, when your body is most flexible. 【小题2】.

Dinner.

We’re designed to digest in the daytime. I try to eat before 6 pm. 【小题3】. If you eat later in the evening, the digestive system is still in full flow when the sleep system is trying to kick in, which could affect your sleep.

【小题4】.

At least two hours before bed, I’ll darken down the room, switching off the overhead lamps, putting on the side lights, and reducing the brightness on my devices. 【小题5】. If you’re on your phone in bed, it’s like holding a mini sun in front of your face. If you’re reading stressful news or picking up work emails, that content will stimulate your brain and keep you up. I’ll try to come off my devices an hour or two before going to bed and then settle down with a good book.

Cleaning up a messy bedroom can seem like a frightening task, but if you prepare a simple plan, you can clean up thoroughly and quickly. Here’s a basic speed cleaning roadmap:

■First, bring in a garbage bag and pick up trash around the room. Getting garbage out of the way ensures you’ll avoid spills or soiling linens like sheets or table-cloths while cleaning.

■Next, take care of the bed. An uncluttered bed with a smooth blanket and neat pillows sets the tone for the entire room. If you have time to change the sheets, do it first. If not, shake out the blanket on the floor to refresh it, and then make the bed. A neat bed can also hold items such as picture frames or books, where you can neatly line them up and easily put them back after cleaning.

■Put things in their proper place. Bring any kitchen items back to their rightful place. Place clothes either in the laundry bin, or make a pile in your closet to fold later. Put books in a neat pile or on a shelf. If you have items from other rooms lying around, start a sorting pile that you can remove and deal with later. We want the bedroom to be clean, and don’t want this whole thing turn into a game of “Where does this go?”

■Wipe down the furniture with microfiber dust wipes. Who needs polishing spray and a rag when you’re in a hurry! Pre-cut and folded microfiber cloths work great to dust furniture, a TV, bookshelves and picture frames.

■Vacuum or sweep the floor. This is an essential step, since a lot of dust and crumbs settle here. A quick run around the room will be effective. If you have more time, go for a second round.

To be consistent, start in one corner of the room and work your way around it in one direction. If you move aimlessly around, you can lose focus. Also, try to attack one chore at a time, instead of doing multiple chores at once. Once all these tasks are completed, your bedroom should look much more inviting!

How to Get Rid of a Cold Naturally Fast

Although a cold usually goes away on its own within 4 -7 days, you can ease your symptoms to feel better faster. You can get rid of a cold both naturally and fast by clearing your nasal passages( ~ ~1E7ii~) with non-medical options.【小题1】 . However, if you experience symptoms like shortness of breath, wheezing or fever or your symptoms don't improve, see your doctor immediately.

1. Clear Your Nasal Passages

Blow your nose correctly. While it's important to blow your nose while you have a cold, don' t blow too explosively. The pressure from blowing hard can impact your ears, giving you an earache on top of your cold. Be sure to blow gently, and only as often as necessary.【小题2】 .

2. Help Your Body Feel Better Faster

Drinking plenty of warm fluids makes you feel better faster and relieves cold symptoms such as a runny nose, cough, sneezing, and sore throat.

Consume vitamin C, which can help strengthen your immune system. Citrus fruits, red and green peppers, kiwifruit, spinach, and other raw fruits and vegetables are good sources of vitamin C.

【小题3】 . Try to take plenty of naps during the day,since having a cold can make you feel run- down and you need to keep up your strength.

3.【小题4】

See your doctor immediately if you have shortness of breath or wheezing. Any time you' re having trouble breathing, it' s an emergency situation.

Visit your doctor for a fever above 101.3 ^oF (38.5 ^oC) or lasting 5 days. 【小题5】. Babies under the age of 12 weeks need medical care for a fever of 100.4 ^oF (38.0 ^oC ) or greater.

If your symptoms don't seem to be going away in 7 days, then your infection could be worsening. It's best to see your doctor to make sure you' re getting the proper treatment.