1.
阅读下面的短文,从所给的A~F六个选项中,选出正确的答案填空,使短文通顺,内容完整,其中选项中有一项是多余的。
5 ways to train your brain for better sleep
The days are longer, full of sunshine and
bright with the promise of enjoying a more relaxing spring and summer with your
loved ones. But if you want to enjoy your daytime, it's time to improve your
sleep during the night-time. "Sleep problems endanger health and quality (质量) of life for up to 45% of the world's population," according
to the World Sleep Society.
Sleep
is one of the three keys to a healthier, longer life (the others are diet and
exercise). . Here are the top five ways to improve your sleep and get
some zz's:
Create a sleep nest
. Science tells us that we sleep
better in cooler temperatures of about 60 to 67 degrees Fahrenheit (15℃ to 20℃).
Develop
a routine
Set
up a bedtime ritual by taking a warm bath or shower, reading a book or listening
to soft music. You're teaching your mind to relax. And stick to it. Go to bed
and get up at the same time each day, even on weekends or your days off.
.
Cut
the lights
Production of the sleep hormone melatonin
(荷尔蒙褪黑激素) begins at dark. Research has
found that the body will slow or stop it with light on, to get sway from any
light, even the blue light from your charging smart phone.
Refuse
the wine
Don't turn to wine to make you calm or help
you sleep. . Your body needs to experience all three steps of sleep—light sleep, dream, and deep sleep—to fully
repair itself.
Heavy
and spicy foods may give you heartburn or other digestive problems, thus
influencing your ability to get and stay asleep.
If
you try these tips and can't seem to relax, or your sleep continues to worsen,
be sure to reach out to your doctor or a mental health professional.
A.
The body like routine
B.
Avoid heavy or hot foods
C.
Refuse coffee later in the day
D.
One of the first tasks is to set up your sleep environment
E.
Wine may help you fall asleep, but it holds you in the lighter sleep
F.
Many of the ways to increase the quality of your sleep are easy to follow
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