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　　Below is some advice on how to sleep better．

　　1．Maintain a regular bed and wake time schedule

　　Go to bed at the same time every night．Choose a time when you normally feel tired, so that you don' t toss or turn．Try not to break this routine on weekends when it may be tempting to stay up late．If you want to change your bedtime, help your body adjust by making the change in small daily increments(增加), such as 15 minutes earlier or later each day．As with your bedtime, try to maintain your regular wake–time even on weekends．

　　2．Fight after–dinner drowsiness(睡意)

　　If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day．If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep．

　　3．Keep your room dark and cool

　　When it's time to sleep, make sure that your environment is dark．Even dim lights-especially those from TV or computer screens-can confuse the body clock．Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes．The temperature of your bedroom also affects sleep．A bedroom that is too hot or too cold can interfere with quality sleep．

　　4．Turn off your television

　　Many people use the television to fall asleep or relax at the end of the day．You may even have a television in your bedroom．However, television actually stimulates the mind, rather than relaxing it．Part of this is due to content．Late night news and prime time shows frequently have disturbing, violent material．Even non–violent programs can have commercials that are loud．

　　5．Exercise early

　　Exercise helps promote restful sleep if it is done several hours before you go to bed．Exercise can help you fall asleep faster and sleep more soundly-as long as it's done at the right time．Try to finish exercising at least three hours before bed or work out earlier in the day．

　　6．Consult your doctor

　　Use a sleep diary and talk to your doctor．Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert．Try these tips and record your sleep and sleep–related activities in a sleep diary．If problems continue, discuss the sleep diary with your doctor．There may be an underlying cause and you will want to be properly diagnosed．Your doctor will help treat the problem or may refer you to a sleep specialist．

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