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    Have you fallen into a pattern of sleeping poorly?1.Getting a good night sleep is very important to your physical and emotional health.Here are some simple actions and choices you can make right now to help you sleep better at night.

    1.Avoid coffee,smoke,and alcohol.If you want coffee in the afternoon or evening,drink less.An alcohol drink,especially more than one,will not help you sleep better.A drink may,or may not,help you fall asleep,but alcohol causes you to sleep poorly and be unable to sleep all night, 2.

    2.Don’t overeat,but don’t go to bed hungry.If you aren’t tired of milk,try a small glass of warm milk or a piece of mild cheese in the evening.A small piece of chicken or other protein may also work well before bed. 3.

    3. 4.It can help you avoid lacking water and is generally good for your health.However,avoid water and other fluids for the last two hours before bedtime to reduce your need to go to the bathroom during the night.

    4.Make your bedroom as quietly as you can. 5.Consider using earplugs(耳塞) if your bedroom is noisy. Some people find that the white noise from a fan,as well as the air flow,helps them sleep better.Others find soft music or natural sounds like waves or bird songs to be relaxing and contribute to sleep.If you use music to help you fall asleep,you may find that you get better rest later in the night if you set the music to turn off after an hour.

    A. Drink enough water early in the day.

    B. If you have a clock that ticks loudly,replace it.

    C. If you drink too much water,you will feel bad.

    D. Don’t have your stomach empty before going to bed.

    E. Are you concerned that you may not sleep well tonight?

    F. Are you always worried about what you eat in the evening?

    G. Cigarettes are always an unhealthy habit,especially in the evening.

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