How do you know if you are getting proper sleep? Answer the following questions:* Do I need an alarm

How do you know if you are getting proper sleep? Answer the following questions:* Do I need an alarm clock to wake up at the right time?* Do I often fall asleep in meetings, after heavy meals or when watching TV?* Do I often sleep extra hours on weekend mornings?* Do I feel tired during the day? If you answered yes to any of these questions, it’s likely you need more sleep.THE GOLDEN RULES OF SLEEP1. Get proper sleepIdentify the amount of sleep you need to be fully alert all day and get that amount every night For most adults, it’s eight hours For teenagers, it’s nine.2. Establish a regular sleep scheduleGo to bed at the same time every night, and wake up at the same time every morning – including weekends.3. Get continuous sleepFor sleep to be rejuvenating, you should get your required amount of sleep in one continuous block.

HOW TO SLEEP BY JAMES B MAASTreating sleep as a necessity rather than a luxury is the secret to being a peak performer. Then put the flat tyre, jack, wheel wrench and hubcap in the boot. Don’t put the hubcap back on.Remove your warning triangle, turn off your hazard lights and be on your way.Larry McReynolds was a motor-racing pit-crew chief with 23 victories, 21 pole positions, 122 Top 5 finishes and 209 Top 10 finishes He is currently a broadcaster for Fox Sports. Then, take the wheel wrench and tighten them as hard as you can with the car still jacked up.

Take the jack down.Once the car is back on the ground and off the jack, double-tighten all the wheel nuts in an alternating pattern.Make sure you hit every wheel nut three or four times to make sure it is as tight as possible. Take off the flat tyre and set it aside.Take your spare tyre and place it up on the hub. Line the spare up with the studs, push it on, and apply your wheel nuts with your fingers. Place your jack in the proper position – if you jack in the wrong place, you could damage your car.

Once the car is jacked up, never put any part of the body underneath it.With the car jacked up, remove the nuts the rest of the way, using the wrench. Loosen the nuts; don’t remove them.Do not allow anyone to stay in the car while you jack it up. Put out a warning triangle, day or night, about 25m/75ft behind the car.Once in the safest location possible, determine which tyre is flat Get out the spare tyre, jack and wheel wrench. One side of the wrench can be used to take off the hubcap: put it under the back edge of the hubcap and prise it off. Use the wrench to make the wheel nuts loose by going counterclockwise.

If you are forced to change the tyre on the road, get as far off to the side as you can.Apply the handbrake, and make sure you put your hazard lights on. Get familiar with where the spare tyre, wheel wrench and jack are located and look at the instruction booklet on where to jack up your car.If you get a flat tyre on the road, drive the shortest distance you can to prevent irreparable damage to the tyre or damage to the wheel Get as far off the road as possible. HOW TO CHANGE A TYRE

BY LARRY McREYNOLDS
Knowing where everything is and how to operate it all is the first step. But with the 18th World Cup starting three days from now, and the England team arriving yesterday in Germany, deliverance has arrived for those who dread the four-week purgatory of navigating empty beer tins and brewing up on the stroke of half time.. There have been lamentably few escape routes over the years for the long-suffering World Cup widow. Separate homes is an option for some, but too expensive for most.