TrickstoLearnfromSuperSleepersDoyouwanttosleepsoundlyea...

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Tricks to Learn from Super Sleepers

Do you want to sleep soundly each night and wake up energized the next day? Here’s a peek at some smart, surprising habits of great sleepers.

Exercise early.

Morning fitness class or gym time before work? Go ahead, give it a try. 　36　While experts aren’t exactly sure why, it could have something to do with morning exercise’s ability to help regulate(control) the secretion(分泌物) of certain hormones involved in blood pressure management, which may lead to better sleep.

Eat light at night.

Desiring a midnight snack? If your stomach starts rumbling(发出咕噜声) before bed, try reaching for good-for-you foods that actually promote sleep, like walnuts, tart cherries, or Greek yogurt instead. 　37　Eating too much of anything within a few hours of going to bed could suppress(抑制) your body’s ability to produce sleep-promoting melatonin(褪黑素).

Power down at night.

Smartphones, tablets, and laptops let you do everything from shopping to watching movies to working in bed. What they don’t let you do? Fall asleep. 　38　In addition to reducing your blue light exposure, you’ll probably feel less stressed, which in itself can help you sleep better.

Keep their rooms chilly(cold).

39　But being too warm can make it harder to have quality sleep, say experts at the National Sleep Foundation. Instead, they recommend keeping your bedroom at around 20℃, which research suggests is the most suitable temperature for great sleep.

40　 

Consistency(behaving in the same way) is key to healthy sleep. Though it’s tempting to stay up late, then get up early for work and sleep in on the weekend, doing so can cause damage to your body’s internal clock. Over time, that can make it harder to fall asleep, not to mention making it more unpleasant to wake up in the morning.

A. The idea of a comfortable bedroom and piles of soft, fuzzy blankets is very appealing.

B. Find ways to deal with stress.

C. Go to bed at the same time every night.

D. Still, try not to go overboard even with healthy stuff(things).

E. You don’t have to give up alcohol(drinks) altogether in the name of better sleep.

F. Working out in the morning could lead to better sleep than afternoon or evening sweat sessions.

G. Put your devices away at night — ideally, two to three hours before you plan to go to sleep.

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