If you’re having trouble getting good sleep through the night (turning，waking up more than once，for example)，this text will tell you what you can do to ensure a peaceful night’s sleep.

　　Get on schedule.Changing your sleeping time by more than an hour can severely disturb your sleep quality.1.________ For example，if you normally wake up at 6 a．m.on weekdays to get to work，you might go to bed around 10 p．m.，because that’s when you start to feel sleepy，and it’s also a good time to ensure 8 hours of sleep.If，on the weekend，you sleep until 9 a．m.，you probably won’t be able to fall asleep that night until 1 a．m..

　　2．________ Wait at least three hours after dinner before going to sleep.Digestion slows down while asleep，and a full stomach may interrupt sleep.Similarly，you should avoid going to bed on an empty stomach，as a completely empty stomach may equally disturb your sleeping patterns.

　　3．________ Exposure to light during the time when you’re supposed to be sleeping can disturb your body’s internal clock.Turn your light off，or use a very dim night light.4.________ They include windows，LED clocks，computer lights and cable boxes.

　　Change your sleeping position.You may think that it’s impossible to control what position you sleep in since you aren’t fully aware of what you are doing，but it is possible and it can make a considerable difference.5.________

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