18 养生健身 睡上睡个好觉的奥 秘.doc

17 How to Get a Good Night’s Sleep
Did you sleep well last night? If the answer is “ No”, you're in pany. Insomnia1 is the mon sleep disorder in the UK, with up to a third of the population affected at some stage of their lives.
Insomnia doesn't just mean inability to drop off 2 to sleep. Other symptoms are: waking early and not getting back to sleep, constantly interrupted short periods of sleep, or hours of wakefulness3. You may feel permanently tired, anxious or irritable, and your memory and ability to concentrate may be adversely4 affected.
When to visit a doctor
If insomnia is persistent,visit your pills are not the only treatment, although they may be offered as a short-term solution. If you're suffering from emotional distress5,you may be advised to see a counselor.
Self-help
First,check that your bedroom isn't too hot or cold,noisy or it dark, well-ventilated7 and quiet.
Second, check your lifestyle:
Don't eat rich, heavy meals after 7 pm.
Avoid caffeinated8 drinks,such as tea,coffee,cola and chocolate,four hours before for9 decaffeinated coffee,camomile10 tea,or warm down on your liquid intake before bedtime helps avoid night-time toilet visits.
Alcohol can also be stimulating, so if you're having a night cap, drink it two hours before bed.
Smoking stimulates adrenalin11 production, so cut down o