[视频文本]
There are plenty of proven ways to improve your sleep, and most of them are pretty simple.
You Will NeedCool room
Warm feet
Good mattress
Dark room
Book or magazine
Sleep doctor
Extra pillow (optional)
Tai chi (optional)
Step 1: Chill the room      卧室温度适中
Turn down the heat or turn up the air-conditioning: Research shows that people sleep best in rooms that are between 60 to 68 degrees Fahrenheit. But wear socks to bed if your feet are chilly; though your core body temperature should be cool, your feet should be toasty.

Step 2: Have a comfortable bed     舒适的床
Sleep on a firm, thick mattress, and make sure it stays in good shape by replacing it every 10 years or so. An uncomfortable bed can cost you 42 minutes of sleep per night, according to one sleep expert.

If you sleep on your side, put a pillow between your legs to take stress off your hips and back muscles.

Step 3: Keep it dark       卧室亮度偏暗
Keep your bedroom as dark as possible by installing blackout curtains and covering LED displays on clocks and other devices.

Step 4: Get some exercise       参加运动锻炼
Get some exercise every day. Just skip the strenuous stuff three hours before bedtime.

In one study, older adults who took up the ancient Chinese martial art tai chi reported significant improvements in their sleep quality.

Step 5: Establish a routine       形成稳定生物钟
Establish a pre-sleep routine; it will prime your body to wind-down. Try to go to sleep and wake up at approximately the same time every day — even on the weekends.

Step 6: Enjoy a bedtime story        睡前精神放松 
Settle into bed with a book or magazine about 30 minutes before lights out. Reading relaxes your brain, as opposed to watching TV or using a computer, which are stimulating.

Step 7: Unplug yourself          确定无辐射
Turn off your cell phone: Results from one study indicate that the radiation emitted from mobile phones may delay and interrupt sleep.

Step 8: See a doctor        咨询医生
If nothing helps, make an appointment with a board-certified sleep specialist, who can rule out medical conditions that may be causing your insomnia. Find one at sleepcenters.org.

Twenty percent of Americans sleep fewer than six hours a night, according to The National Sleep Foundation.

[重点词汇]

strenuous
     adj.1.费力的; 须用力应付的; 繁重的; 艰苦的
           He made strenuous attempts to stop her.
           他为阻止她付出了极大的努力。
         2.劲头十足的；奋力的；顽强的

routine

      n.1.例行公事, 惯例, 惯常的程序
          The security men changed their usual routine and collected the money at a different time.
          保安人员改变了他们通常的做法, 在不同的时间取款。
        2.日常工作，日常事务
        3.固定节目；保留节目
 Unplug 
   
   vt.1.拔去(电源)插头
       unplug the refrigerator
       关掉冰箱
      2.拔去…的塞子
      3.去掉...的障碍物  

Chill

   及物动词 vt. & 不及物动词 vi.
     1. (使)变冷, (使)变凉
     2. 使很冷；使冰冷
     3. 使恐惧；恐吓；吓唬

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