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【听力文本】
Do you lie in bed tossing and turning every night? These tips will prepare you for bed and help you sleep through the night.
You Will Need
Cool temperature
Humidifier
Exercise
Warm bath
Comfortable mattress and pillow
Scented detergent
White noise recording
Sleep mask
Earplugs
Warm glass of milk (optional)
Banana (optional)
Step 1: Keep temperature cool（将室内温度调整到适宜）
Keep the temperature in your bedroom no higher than 65 degrees Fahrenheit. If the room is dry, get a humidifier.
Step 2: Avoid alcohol（不要喝酒）
Cut back on the alcohol. Under the influence of alcohol you will fall asleep faster, but won’t sleep as long.
Step 3: Avoid caffeine and sugar（不要摄入咖啡因和糖）
Avoid bedtime snacks that contain caffeine, sugar, or grains.
Drink a glass of warm milk or eat a banana for a bedtime snack.
Step 4: Exercise daily（每天运动）
Exercise every morning for 30 minutes. Stay active throughout the day and avoid taking naps.
Step 5: Take a bath（洗个热水澡）
Take a warm bath to relax and soothe your tired muscles.
Step 6: Choose mattress and pillow（保持被单和枕头的舒适）
Choose a comfortable mattress and pillow that is right for you.
Wash your sheets and blankets frequently and use a lightly scented detergent.
Step 7: Listen to music（听催眠曲）
Play a white noise recording or use a sleep mask and earplugs.
Kids between the ages of six and nine need 10 to 11½ hours of sleep a night.
