# 3 Getting a Good Night's Sleep

Good sleep is needed for good health. During sleep, your body repairs itself. Your immune system is built up. Don't shortchange yourself of the sleep you need. Here are some of an expert's tips for getting a good night's sleep.

1. Make sure your room is dark. Pull down the shades. Let no light of any kind in.

2. Before you go to sleep, ask your family not to turn on a light. Light breaks the sleep rhythm. Once broken, it's hard to get the sleep clock running right. As a result, you will not sleep well. You will wake up tired.

3. A hot bath just before bed is good. It makes you relax. You are at peace. This starts the desire for sleep.

4. During the day, get some exercise. Even a mild program will show good results. How about a good long walk? This will get your body to work. You will find that toward evening you will get that nice, tired feeling. Sleep then will come easily. Added to this, exercise is good for your health.

5. Here is what to do when you get up. Open the shades or blinds. Let the sun in. Open the windows. Let the fresh air in. This sun and air get imprinted on your brain. The rhythm of being awake gets started. Your body clock is set for the day. That clock will let you know when it is the right time to go to sleep.

# 3 獲得良好的夜間睡眠

良好的睡眠對健康是必需的。在睡眠期間，你的身體會自我修復。你的免疫系統會得到增強。不要剝奪自己所需的睡眠。這裡有一些專家關於獲得良好夜間睡眠的建議。

1. 確保你的房間是黑暗的。拉下窗簾。不要讓任何光線進入。

2. 在你睡覺之前，請你的家人不要開燈。光線會打破睡眠節律。一旦被打破，就很難讓睡眠時鐘正常運轉。結果，你將無法睡好。你會醒來時感到疲倦。

3. 睡前洗個熱水澡很好。它讓你放鬆。你處於平靜狀態。這會引發睡眠的慾望。

4. 白天要做一些運動。即使是溫和的計劃也會顯示出良好的效果。來一段長時間的散步怎麼樣？這會讓你的身體活動起來。你會發現在傍晚時分，你會感到那種美好的疲倦感。睡眠隨後就會輕鬆到來。除此之外，運動對你的健康有益。

5. 這裡是起床後該做的事。打開窗簾或百葉窗。讓陽光進來。打開窗戶。讓新鮮空氣進來。這些陽光和空氣會印在你的腦海中。清醒的節律開始啟動。你的生物鐘為這一天設定好了。那個時鐘會讓你知道什麼時候是適合睡覺的時間。