Ways to Ensure a Good Sleep
Cool Temperatures: Experts say the best temperature for sleep is between 65 and 72 degrees (degree) Fahrenheit (华氏度). Consider using thinner or 41____ (light) blankets. But if you like the weight of blankets while you're sleeping, try 42____ (set) the thermostat (温度自动调节器) lower at night. 43____ (turn) down the thermostat gives the 44____ (add) bonus (好处) of saving energy!
Relaxing Routine: Some people find reading before bed helps them fall 45____ (sleep). You could also create habits like a warm bath or tea a short time before bed. Try any routine which 46____ (slow) you down and gets your mind off the busy day. Another benefit of a routine is how your internal clock 47____ (learn) to sleep on schedule. A routine 48____ (remind) your body it's time to shut down.
Reduce Caffeine (咖啡因): It isn't just a matter of 49____ (cut) out the caffeine before bed, but it helps to know how late in the day your body can handle such stimulants (刺激物). Some people can enjoy an afternoon coffee or tea without 50____ (lose) sleep, but others find they should avoid caffeine after noon!