How to Get a Good Night's Sleep

　　Did you sleep well last night？ If the answer is " No" ， you're in good company. Insomnia1 is the most common sleep disorder in the UK， with up to a third of the population affected at some stage of their lives.

　　Insomnia doesn't just mean inability to drop off 2 to sleep. Other symptoms are： waking early and not getting back to sleep， constantly interrupted short periods of sleep， or hours of wakefulness3. You may feel permanently tired， anxious or irritable， and your memory and ability to concentrate may be adversely4 affected.

　　When to visit a doctor

　　If insomnia is persistent，visit your doctor.Sleeping pills are not the only treatment， although they may be offered as a short-term solution. If you're suffering from emotional distress5，you may be advised to see a counselor.

　　Self-help

　　First，check that your bedroom isn't too hot or cold，noisy or stuffy6.Keep it dark， well-ventilated7 and quiet.

　　Second， check your lifestyle：

　　Don't eat rich， heavy meals after 7 pm.

　　Avoid caffeinated8 drinks，such as tea，coffee，cola and chocolate，four hours before bed.Opt for9 decaffeinated coffee，camomile10 tea，or warm milk.Cutting down on your liquid intake before bedtime helps avoid night-time toilet visits.

　　Alcohol can also be stimulating， so if you're having a night cap， drink it two hours before bed.

　　Smoking stimulates adrenalin11 production， so cut down or give up. 　　　　　　　　　　　　　　　　　　Research shows heavy smokers take longer to fall asleep， wake up more during the night and sleep more lightly.

　　Synchronise12your body clock by getting up and going to bed at the same time every day.Avoid daytime naps.

　　Develop a relaxing bedtime routine. Read or listen to music， then take a warm bath， adding 4～ 6 drops of lavender13 oil. Research has shown this scent may be as effective as sleeping pills.

　　If you really can't sleep，try some bread，rice or milk.

　　Go for a daily walk. Natural light helps to regulate your biological clock， so exercise outdoors if you can.

　　Forget the worries of the day. Write down any worries， thoughts or questions before bed. Next， come up with14 solutions. With these written down， you'll have less to think about and sleep should be easier.

　　晚上睡个好觉的奥秘

　　昨天你睡得好吗？如果回答是"没有睡好"，别发愁，很多人也有同样的苦恼。英国人患失眠症极为普遍，约有1/3的人在他们一生中的某个阶段都失眠过。

　　失眠不仅仅意味着无法入睡，失眠还有其他症状：早醒后无法再入睡，睡觉的时间断断续续，或一连数小时无法入睡。你可能总是感到疲劳、焦虑或易怒；你的记忆力和集中注意力都可能受到不良影响。

　　何时看医生

　　如果失眠症状持续不断，你应去求医。安眠药丸虽有短期疗效但不是惟一的疗法。如果你患忧郁症，你应当求助心理医生。

　　自我疗法

　　第一：看一看你的卧室是否太暖或太冷？太吵？通风不好？保持卧室光线偏暗，通风良好，保持室内安静。

　　第二：检查你的生活方式： 晚上7点之后不要进食太多，或吃过于油腻的食物。

　　睡觉前4小时别喝含有咖啡因的饮料，如茶、咖啡、可乐及巧克力。选择不含咖啡因的咖啡、黄春菊花茶或者热牛奶。

　　睡觉前少喝饮料能减少夜间上厕所的次数。

　　含酒精的饮料是很刺激的，所以如果你有睡觉前喝酒的习惯，那么最好提前两小时喝。

　　吸烟刺激肾上腺素的产生，所以要少吸或不吸。研究表明：烟瘾大的人需要更长的时间才能入睡，睡觉时醒来次数多，并且睡得不沉。

　　调整好你的生物钟，每天按固定时间睡觉和起床，不要午休。

　　养成睡前放松的习惯，看看书报或听听音乐，然后洗个澡，在热水中加入4～6滴熏衣草油。研究表明：这种香味同安眠药一样有效。

　　如果你确实不能入睡，吃点面包、米饭或喝点牛奶。

　　每天散步。自然光有助于调节你的生物钟，所以如果可能的话，到户外去运动。

　　忘掉一天的烦恼事。上床之前，把烦恼事、思绪或问题写下来。下一步，想出解决的办法来。把这些写下来之后，你可以少想事了。这样你入睡就更容易了。

　　注释：

　　1.insomnia n.失眠，失眠症

　　2.dropoff 睡着，入睡

　　3.wakefulness n.失眠，无法入睡

　　4.adversely adv.不利地，有害地

　　5.distress n.忧虑，苦恼

　　6.stuffy adj.不通气的，缺乏新鲜空气的

　　7.well-ventilated adj.通风好的

　　8.caffeinated adj.含咖啡因的

　　9.optfor选择

　　10.camomile n.黄春菊

　　11.adrenalin n.肾上腺素

　　12.synchronise vt.使在时间上一致

　　13.lavender n.熏衣草

　　14.comeupwith找到（答案、解决办法等）

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