10．
任务型阅读 Nearly everyone has spent at least one night lying in bed wishing for sleep. But for many, it's a nightly struggle. The key, or secret, is to experiment. What works for some might not work as well for others.
Set a regular bedtime. Go to bed at the same time every night.Try not to break this routine on weekends when it may be attractive to stay up late. If you want to change your bedtime, help your body adjust (调整).
If you're getting enough sleep, you should wake up on time naturally without an alarm. As with your bedtime, try to keep your regular wake-up time even on weekends.
Be smart about napping (打盹). Though taking a nap can be a great way to become energetic again, especially for older adults, it can make insomnia (失眠) worse. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
Fight after-dinner drowsiness(睡意). What should you do when getting sleepy before your bedtime? For example, washing the dishes, or calling a friend. If you give in to the drowsiness, you may wake up later in the night and have difficulty getting back to sleep.
A. Wake up at the same time every day.
B. Spend more time outside in the daytime.
C. When it's time to sleep, make sure the room is dark.
D. Get off the couch and do something to avoid falling asleep.
E. If insomnia is a problem for you, consider giving up napping.
F. It's important to find the sleep methods that work best for you.
G. Choose a time when you normally feel tired so that you can fall asleep easily.
