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1、You’renotdoomedtotossandturneverynight.阅读理解答案 You’renotdoomedtotossandturneverynight.Althoughyoumightnotbeabletocontrolallofthefactorsthatrelatetoyoursleep,youcanadopthabitsthatencouragebettersleep.Startwiththesesimplesleeptips. No.1:Sticktoasleepschedule Gotobedandgetupatthesame
2、timeeveryday,evenonweekends,holidaysanddaysoff.Beingconsistentreinforces（加强）yourbody’ssleep-wakecycleandhelpspromotebettersleepatnight.Ifyoudon’tfallasleepwithinabout15minutes,getupanddosomethingrelaxing.Gobacktobedwhenyou’retired. No.2:Payattentiontowhatyoueatanddrink Don’tgotobe
3、deitherhungryorstuffed.Yourdiscomfortmightkeepyouup.Alsolimithowmuchyoudrinkbeforebed,topreventdisruptivemiddle-of-the-nighttripstothetoilet.Nicotine,caffeineandalcoholdeservecaution,too.Thestimulatingeffectsofnicotineandcaffeine—whichtakehourstowearoff—canruinqualitysleep. No.3:Cr
4、eateabedtimerit ual Dothesamethingseachnighttotellyourbodyit’stimetowinddown.Thismightincludetakingawarmbathorshower,readingabook,orlisteningtolightmusic.BecarefulofusingtheTVorotherelectronicdevicesaspartofyourbedtimeritual.Someresearchsuggeststhatscreentimeorothermediausebefor
5、ebedtimehasimpactonsleep. No.4:Getcomfortable Createaroomthat’sidealforsleeping.Often,thismeanscool,darkandquiet.Considerusingroom-darkeningshades,earplugs,afanorotherdevicestocreateanenvironmentthatsuitsyourneeds. Yourmattressandpillowcancontributetobettersleep,too.Sincethefeatu
6、resofgoodbeddingaresubjective,choosewhatfeelsmostcomfortabletoyou.Ifyouhavechildrenorpets,setlimitsonhowoftentheysleepwithyou—orinsistonseparatesleepingquarters. No.5:Limitdaytimenaps Longdaytimenapscanaffectnighttimesleep—especiallyifyou’restrugglingwithpoorsleepqualityatni gh
7、t.Ifyouchoosetonapduringtheday,limityourselftoabout10to30minutesandmakeitduringthemid-afternoon. Ifyouworknights,you’llneedtomakeanexceptiontotherulesaboutdaytimesleeping.Inthiscase,keepyourwindowcoveringsclosedsothatsunlight—whichadjustsyourinternalclock—doesn’tinterruptyourdaytim
8、esleep. No.6:Inclu
