“If you consider getting older with needing less sleep, it’s not true!” says Robert Oexman, D.C., director of the Sleep to Live Institute. Besides disease, medicine and pain, if partients complain of bad sleep, Dr. Oexman looks at their nighttime habits, where the problem almost always exists. So, how are you destroying your sleep?
Watch TV until you fall asleep
It has nothing to do with what you watch. It’s you who face TV’s bright light. That’s the reason. So even if you nod off in front of the TV, for example, you probably won’t stay asleep for long.
So an hour before bedtime, treat yourself like a baby: a warm bath. But no reading or writing on your computer before bed or in the middle of the night.
Exercise too close to bedtime
Remember how poorly you sleep when you have a fever, never really feeling rested? Well, heavy exercise too close to bedtime has the same effect--it raises your body temperature, so when you lay your sleepy head on the pillow, your body temperature is normal.
Eat fatty, heavy foods too close to bedtime
If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids（胃酸）less than good for falling asleep or staying asleep.
So try to eat your last meal of the day at least 2-3 hours before bedtime. Should you feel hungry before bed? So have a bowl of cereal or a small boiled potato. Or maybe have a serving of jasmine rice.
Title: Help with sleep ___小题1:__
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Bad ___小题2:
| ___小题3:
| Solutions
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__小题4:__ TV until you fall asleep
| It’s __小题5:__ that you won’t stay asleep for a long time.
| Take a warm __小题6:__.
Don’t read or write before bed or at ___小题7:__
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Exercising too close to bedtime
| It takes you several hours to sleep ___小题8:__.
| Don’t do exercise at least three hours before bedtime.
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Eating fatty, heavy foods too close to bedtime.
| You feel ___小题9:__because of stomach acids.
| Eat your last meal at least 2-3 hours before bedtime.
Have something if you feel __小题10:___.
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