Step 1: Food and drink Avoid coffee, tea, cocoa and cola drinks late in the evening as they all contain caffeine, which may keep you awake. Remember, your nightcap has a price. Malted food drinks - like Ovaltine - are much better. Bedtime snacks can help too. But don't stuff yourself,beacause your body will have to stay awake half the night digesting your meal, so you won't feel rested in the morning. Milk, turkey and peanuts all contain chemicals that help the brain relax. Why not have a turkey and peanut butter sandwich?

　　1. 关于饮食
　　晚上不要很晚了还喝咖啡、可可和可乐等饮料，因为他们都含有咖啡因，而咖啡因会让你难以入睡。记住，睡前喝饮料会有副作用的。麦芽食品饮料如阿华田就好的多了。睡前吃点点心也能助你入睡。但是不要吃的太多，因为吃太多的话你的肚子就会花上大半夜的时间去消化，你到早上醒来时就会感到没有休息好。牛奶、火鸡肉和花生豆含有帮助大脑放松的化学成分。来块火鸡肉加花生酱的三明治如何？