可可电台，每期节目一话题，让英语磨练耳朵的同时学到更多有益的小知识，丰富知识的同时受益于生活。

提高睡眠质量

Develop a pre-bed relaxation ritual.

养成睡前放松的习惯。

"adults need these rituals, too," says meir kryger, director of sleep research and education at gaylord hospital in wallingford, conn. "you'd be amazed at how helpful they can actually be." to develop a nonstimulating evening ritual, you might recall what your parents did when you were young to get you in sleep mode.

康涅狄格州沃灵福德市的加洛德医院（gaylord hospital）的睡眠研究和教育主任梅尔.克瑞格（meir kryger）表示，“成年人也同样需要这些习惯，你可能会对这些习惯的实际效果大吃一惊。”为了养成非刺激性的晚间习惯，你应该回忆一下小时候你的父母是如何哄你睡觉的。

Or try taking a hot bath or sipping a warm cup of chamomile tea; either will raise your core body temperature, which leads to a drowsy feeling as you cool down, says lisa shives, medical director of northshore sleep medicine in evanston, ill.

或者尝试洗一个热水澡或饮一杯温柑橘茶；或提高你的体内温度，而当你体温降下来的时候，你将会觉得昏昏欲睡，伊利诺斯州艾瓦斯顿的北岸睡眠医疗中心（northshore sleep medicine）的医疗主任丽萨.谢福思（lisa shives）这样说道。

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