托福阅读材料：改善睡眠

　　1. SLEEP NAKED

　　1.裸睡

　　As well heating you up too much, pyjamas can also be a distraction with tangleddrawstrings, bunched-up bottoms and constrictive t-shirts. Maintaining a cool body temperature allows anti-ageing hormone Melatonin to do its work - so shed those layers.

　　睡衣会导致体温上升，有些繁复的细带、绑束边、紧T恤，还会让你分心。保持低体温可帮助抗老化的褪黑激素生效——所以把那几层褪下吧!

　　2. STOP SMOKING

　　2.戒睡前烟

　　While many people think that smoking before bed will help them to relax, in actual fact,puffing on a cigarette will do the opposite. The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're aiming for an early night.

　　很多人以为睡前来一根可以帮助放松，而其实，吸烟非常不利于睡眠。尼古丁会加速心率、刺激大脑，如果你想来场说睡就睡的体验，就有点困难了。

　　3. EAT A BANANA

　　3.吃根香蕉

　　The yellow fruit is a great natural source of sleep hormone, melatonin as well as amino acid tryptophan - which are all conducive in helping you reach the land of snooze. Somunch away.

　　这种黄色水果富含睡眠荷尔蒙：褪黑素、氨基酸和色氨酸，都能助你直抵好眠之境。吃吧!

　　4. SWITCH OFF

　　4.别看电子设备

　　The artificial light from TVs, phones and tablets act as a stimulant that disrupts the body's internal clock. So avoid at all costs especially when the lights are out.

　　电视机、手机、平板电脑显现的非自然光线会搅乱我们的生物钟，所以尤其关灯后，确保不让它们闪瞎你的双眼。

　　5. HOT MILK

　　5.喝杯热牛奶

　　Yes, it may only seem like an old wives' tale, but drinking a glass of the warm stuff can actually help you drop off quicker. Dairy products are rich in sleep-inducing amino acid, tryptophan, and can contribute to the production of snooze chemicals, serotonin and melatonin.

　　我知道这听起来像老太太碎嘴一样不可靠，但喝点热的确实帮助你睡眠。乳制品富含助眠的氨基酸、色氨酸，还能促进生成同样对睡眠有益的血清素和褪黑素。

　　6. TURN THE CLOCK AROUND

　　6.别让闹钟对着你

　　Another exercise that many are guilty of is watching the minute hand tick when struggling to get to sleep. We can't help but calculate how many hours we have left of sleep, which can heighten anxiety and make you less able to relax. Hide the alarm clock for a more effortless slumber.

　　很多人会在睡不着时，眼睁睁看着分针滴答走动，不能控制地计算自己的睡眠还剩几个小时。这反而让你更加焦虑，更无法放松。想要更轻松地入眠，建议你把闹钟藏起来!

　　7. TAKE A BATH

　　7.泡个澡

　　Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature, followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime.

　　夜间睡眠时体温会自然下降，你可以在温热的浴缸里浸湿、温暖身体，然后出去凉快一下，体温下降会令你产生睡意。

　　8. ESTABLISH A SLEEP ROUTINE

　　8.养成睡前习惯

　　Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine.

　　建立睡前行为习惯，每天都在睡前做同样的事，这样会给身体释放睡眠信号，令它产生睡意。比如你可以把睡衣摊开、做第二天的午饭、甚至刷牙，一旦养成，它们会帮助你产生睡意。

　　9. NO CAFFEINE AFTER 2PM

　　9.下午两点后拒绝咖啡

　　Many people depend on coffee for that late afternoon pick-up, but it turns out that the caffeine content can be detrimental for getting shut eye later on. Caffeine stays in the body for eight hours, so avoid after 2pm, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together.

　　很多人下午会来杯咖啡提神，但咖啡因会在体内停留八个小时，因此要不影响睡眠的话，下午两点后就不要喝咖啡了。否则大脑会无法进入深度睡眠，甚至就睡不着了。

　　10. STAY COOL

　　10.被子要薄

　　While many people will pile on the layers in the hopes that this warms them up and produces a deeper level of relaxation, being too hot can actually keep you awake. Slipping in between cool, fresh sheets can help trigger a drop in your temperature. This coolness signals for the body to produce melatonin, the hormone which induces sleep.

　　大部分人为了保暖和放松，会把床搞得很暖和，其实太热你才睡不着呢。滑进凉爽透气的被褥里，身体的自然降温会释放信号，帮助产生褪黑素，促进睡眠。