2Fight after-dinner drowsiness(睡意)

　　If you find yourself getting sleepy after dinner,get off the couch and do something mildly stimulating to avoid falling asleep,such as washing the dishes,calling a friend,or getting clothes ready for the next day.If you give in to the drowsiness,you may wake up later in the night and have trouble getting back to sleep.

　　3Keep your room dark and cool

　　When it’s time to sleep,make sure that your environment is dark.Even dim lights — especially those from TV or computer screens — can confuse the body clock.Heavy curtains or shades can help block light from windows,or you can try an eye mask to cover your eyes.The temperature of your bedroom also affects sleep.A bedroom that is too hot or too cold can interfere with quality of sleep.

　　4Turn off your television

　　Many people use the television to fall asleep or relax at the end of the day.You may even have a television in your bedroom.However,television actually stimulates the mind,rather than relaxing it.Part of this is due to content.Late night news and prime time shows frequently have disturbing,violent material.Even non-violent programming can have commercials that are jarring and loud.

　　5Exercise early

　　Exercise helps promote restful sleep if it is done several hours before you go to bed.Exercise can help you fall asleep faster and sleep more soundly — as long as it’s done at the right time.Try to finish exercising at least three hours before bed or work out earlier in the day.

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