9.
How to have a sound sleep
Go for quality, not quantity.
While a solid eight hours is recommended for all adults, sometimes pain, chronic illness, continence issues, depression or stress prevent many from hitting that target. According to the UC Berkeley research, though, it's the deterioration (恶化)in the quality (i.e., difficulty falling asleep and/or staying asleep) that keeps “memories from being saved by the brain at night.”
Ditch any late-day coffee.
It's hard to remember whether caffeine(咖啡因) is good for you and bad for you, as the studies seem to say something different every day. But one thing remains the same: caffeine stays in your system a long time, so it's best to avoid consuming it too late in the day. Cut it out starting around 3 to 4 p.m., experts recommend.
Unplug.
Turn off the TV, the cell phone, the iPad, the laptop. Starve your brain's addiction(瘾) to instant information, which in turn will renew and preserve your memory as you sleep. Not only that, you'll avoid the increased risk of depression that increased exposure(暴露,接触) to man-made light (from TV, computer and smart phone screens) has been shown to cause. Choose other “unwinding”(减压的) activities for the pre-bed hours, such as board games, taking a class, reading a book, or simple and enjoyable chores(杂事).
Redecorate your bedroom.
New pillows, sheets, bed linens, darkening curtains, and other accessories that make you feel relaxed, cozy and eager to go to bed at night are well worth the money. But don't just focus on these elements: if you have a TV in the bedroom, move it elsewhere. Got a lot of clutter in your bedroom? Clear it out. Have a workspace in the bedroom? Relocate it. Experts agree that keeping the bedroom for sleep only is a vital way to ensure quality rest.
Keep a bedside journal.
When your head hits that pillow, does your mind start racing? Whatever's weighing on your mind will probably keep you tossing and turning, so keep a good old-fashioned journal and pen handy (don't use the smart phone). If no amount of deep breathing or meditation exercises have worked, write down your thoughts. Don't worry about being grammatically correct, just get them on the page so you can forget about them (at least until morning). Many believe that a great way to improve your memory is by forgetting more, which is certainly necessary when you need to be sleeping instead of stressing.
Talk to your doctor.
If physical, mental, or emotional hardships are keeping you up at night, go to a physician for advice, who may be able to diagnose(诊断) an underlying cause that you're unaware of, or prescribe (开处方)something to help you sleep through the pain or other distractions.
Title :How to have a sound sleep
(81)_____on how to have a sound sleep |
Detailed information |
Go for quality (82)_____of quantity |
Despite(尽管)a recommended solid eight hour’s sleep for all adults, sometimes many (83) _____like pain and chronic illness discourage many from hitting that target. |
Ditch any late-day coffee. |
(84)_______ caffeine does to you , you’d better not(85)_____ coffee too late in the day. |
Unplugging |
※Turn off all the electronic devices, and your (86) _____will be less addicted to instant information. ※You will avoid the increased risk of depression(87)_______ when you are exposed to (接触)artificial light. |
Redecorate your bedroom. |
Buy new pillows, sheets, bed linens, darkening curtains, and other accessories that make you feel relaxed ,cozy and eager to go to bed at night. |
Keep a bedside journal. |
Write down the thoughts that keep you tossing and turning on the journal at hand, which is a good way to (88)______your memory. |
Talk to your doctor. |
If you have trouble in sleeping at night, you can(89) _______ a physician, who may be able to diagnose an underlying cause that you (90)_____to notice. |
(1) ______82.______83.______84.______85.______86.______87.______88.______89.______90.______