【轻松英文阅读】如何更好地入睡

 Unfortunately , a lot of us are familiar with sleep deprivation¹ . Here are some steps to making your bedroom more sleep-friendly.

 

First of all, you should get bills and work related items out of the bedroom. You want to make your bedroom less chaotic² Use a fan to make your bedroom cooler and improve air circulation. Studies show that if you can bring the temperature down to 65 degrees you can fall into a deeper sleep . And the white noise from the fan can actually help calm you down . You want to make your bed as cozy³ as possible . Use warm and fuzzy sheets and pillowcases. Keep a journal by your bed , so if an idea pops into your head , you can write it down, and go back to sleep. Bringing nature into your bedroom makes your bedroom like an oasis⁴ . Plants also bring in more oxygen. And having a glass of milk really does help you sleep. Studies show that the magnesium⁵ and calcium⁶ in milk help you fall into a deeper, non-REM sleep , which is the most refreshing⁷ type of sleep. If milk is not your cup of tea , then try chamomile tea. Of course, you should stay away from regular tea or green tea due to the caffeine. If you are still having trouble getting to sleep you can try melatonin supplements . These days they come in a variety of flavors , even chocolate mint. Finally, getting just 20 minutes of exercise a day can make it a lot easier to sleep at night.

 

You may not be able to implement⁸ all of these steps, but just trying a few of them could help you get the sleep you need.

1 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

2 chaotic   

adj.混沌的，一片混乱的，一团糟的

参考例句：

• Things have been getting chaotic in the office recently.最近办公室的情况越来越乱了。
• The traffic in the city was chaotic.这城市的交通糟透了。

3 cozy   

adj.亲如手足的，密切的，暖和舒服的

参考例句：

• I like blankets because they are cozy.我喜欢毛毯，因为他们是舒适的。
• We spent a cozy evening chatting by the fire.我们在炉火旁聊天度过了一个舒适的晚上。

4 oasis   

n.（沙漠中的）绿洲，宜人的地方

参考例句：

• They stopped for the night at an oasis.他们在沙漠中的绿洲停下来过夜。
• The town was an oasis of prosperity in a desert of poverty.该镇是贫穷荒漠中的一块繁荣的“绿洲”。

5 magnesium   

n.镁

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The water contains high amounts of magnesium.这水含有大量的镁。

6 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。

7 refreshing   

adj.使精神振作的，使人清爽的，使人喜欢的

参考例句：

• I find it'so refreshing to work with young people in this department.我发现和这一部门的青年一起工作令人精神振奋。
• The water was cold and wonderfully refreshing.水很涼，特别解乏提神。

8 implement   

n.(pl.)工具，器具；vt.实行，实施，执行

参考例句：

• Don't undertake a project unless you can implement it.不要承担一项计划，除非你能完成这项计划。
• The best implement for digging a garden is a spade.在花园里挖土的最好工具是铁锹。