题目内容：
A．It's4a.m.Theclockticks,themoonglows,thedogsnoresandyoujuststare.Perhapsyoustareintotheblackishredoftheinsideofyoureyelidsasyouliestill,thinkingifyoupretendtobesleeping,therealthingwillsurelycome.
Ormaybeyoustarethelaundryonthefloor,thentheglowing4:01a.m.time,asyouturnandshiftandstaresomemore.Andyouknowyoushouldn'tbestaring:youshouldbesleeping!Youshouldbeloggingthosecrucialseven-plushoursofqualitysleepeachnight,andthefrustrationthatyoucannotwillmakeyoufeelangrieratthis4:02a.m.staresession.Andit'shardtofallasleepwhenyou'reinfuriated(激怒).
B．Sowhatdoyoudo?Thefirststeptogettingmoresleepistoperfectyoursleephygiene(卫生；保健).Thatmeansdevelopingaregularsleepschedule,usingyourbedonlyforsleep,andditchingelectronicsandcaffeinewellbeforebedtime.Butthatsecondstepisforthedaylighthours.Thefirststepistogettosleepnow,soyoucangrabatleastacouplehoursbeforethebirdsstartchirping(鸣叫).Thetipsbelowmighthelpyousleepeasier.Here'stheadviceofEricOlson,co-directoroftheCenterforSleepMedicineattheMayoClinicinRochesterMinn.,andHarneetWalia,adoctorintheClevelandClinic'sSleepDisordersCenter:
C．Getoutofbed.Whenyoulieawakeinbed,yousendyourselfthewrongmessage."You'rebasicallytrainingyourbodynottosleepinbed,buttoliethereandnotsleep,"Waliasays."Andyourmindcangetconditionedtothat."Olsonputsitanotherway,"Thelongerweliethereandgetfrustratedinthatenvironment,themorewecometoanticipateitnexttimewe'rethere,"hesays."Wecometoassociatethebedroomwithnotsleepingwell."Soifyou'reunabletosleepforabouta15or20minutestretch,slipintoyourslippersandoutoftheroom.Trysomethingrelaxingandnon-stimulating.Listentomusic.
Readabook.Evenconsidercleaningthehouseordoingthedishes,Olsonsuggests.Abathmightdothetrick,accordingtotheNationalHeart,Lung,andBloodInstitute,becausesleepinesscandevelopfromthepost-bathdropinbodytemperature.Whateveractivityyouchoose,doitawayfrombed,andreturnwhenyou'refeelingtired.
D．Tryrelaxationtechniques.Usewhateverrelaxationtipsyouknowtocombatthisinappropriatelytimedalertness.Tryyourfavoritecalmingyogapose.
Neuroscience(神经科学)researcherCatherineKerrexplainsasimplewayofrelaxingthroughbreathing.Yousimplynotetherisingandfallingofyourbreath,andfocusonthepartsofyourbodywhereyoufeelyourbreath,whetherit'sinthelungs,tipofyournoseorelsewhere.
E．Waliasuggestsprogressivemusclerelaxation:Workingfromyourtoestoyourforehead,tightlytenseeachmusclegroupforfiveseconds,andthenrelax.Visualizationisanotherclassicrelaxingtechnique,inwhichyoupictureyourselfsomeplacepleasantandcalm.Andwhataboutthemotherofallsleepremedies--countingsheep?Olsonviewsthisasamentaldistractiontechnique,"likevisualization.Withsleep,hesays,"theharderyoutrytogetit,oftenthemoreelusive(难以捕捉的)itis."Sowhetheryou'recountingfarmanimalsorpicturingyourselfinahammock(吊床),theideaisthesame,Olsonsays."You'regettingyourmindoffof'Ican'tsleep;Ican'tsleep;Ican'tsleep,'andontosomethingelse."
F．Easeanxiety.Sometimesthesleeplessnessstemsfromworry.Yourbrainisoverworking,thinkingaboutyourbankaccountandthebigmeetingtomorrow.Forpeoplewhoconsistentlyhavetrouble"quietingthemind"atnight,Olsonsuggeststrying"totrainyourmindtothinkaboutthosethingsatmoreappropriatetimesoftheday."Scheduleatimeeachdaybetweenworkanddinnertosimplywriteasentenceortwoaboutwhat'sworryingyouandwhereyoustandwiththat."Maybeit'sassimpleas,'Ithoughtaboutthistoday,butIdon'thaveanyrealsolutionsrightnow.'"Olsonsays.Bysystematicallydocumentingtheseworriesduringtheday,ideally,you'llbelesslikelytofocusonthematnight.Atthatpoint,Waliasuggests,"Writedownallyourworriesonapieceofpapersoit'soutofyourhead."Andtrythebreathing,musclerelaxationandvisualizationtechniquesabove.
G．Anothercommonanxietythatishiddenintheweehours(凌晨)ofasleeplessnightisthemountingawarenessthatyou'renotasleepwhenyoushouldbe.Stressandfrustrationincreaseasyouworryabouthowyouneedtobeupforworkinfour(orthreeortwo)hours.Theexperts'suggestion?Getridoftimecues."Noclockwatching,"Waliasays,"That'sabigno-no.Turntheclockaround."
H．Medicate(用药治疗)withcaution.Whetherprescriptionorover-the-counter,WaliaandOlsondonotrecommenddrugsasafirstchoiceforrelievingsleeplessness.Ideally,thetipsaboveandimprovedsleephygieneshoulddothetrick.But,shouldyouchooseasleepaid,Olsonremindspeoplethat,ofcourse,theymakeyousleepy."Avoidtakingasleepmedicinethecloseryougettomorning,"hesays."Youdon'twanttobehungoverbecauseyoutookthatTylenol(泰勒诺，一种药物)at5:30a.m.justtosleepanotherhour."
Olsonalsoadvisesthatthosewhoturntoover-the-countersleepaidsdon'tdothiscontinuously,soastohelpavoidbuildingahabit,andtocheckwiththeirdoctorsthatthemedicinedoesn'tinterferewithanyoftheirconditionsormedications.IfyoutakeaFoodandDrugAdministration-approvedprescriptionsleepaid,Waliapointsoutthatitshouldbefortheshorttenn.
I．Seeadoctor.Ifyoursleeplessnessisfrequentandinfluencingyourdaytimebehavior,bringitupwithyourphysician."Whenpeoplestarttofeellikethey'reworriedabouttheirsleepduringtheday,that'sprobablythetimewhentheyneedsomeguidance,"Olsonsays.
Aftertakingabath,thedropinbodytemperaturemightmakeyoufeelsleepy.
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