Sleep problem may happen in many people. Good news is that people can actually“Train”their brains to fall asleep.

1. Make a schedule, and stick to it

Melatonin(褪黑素)is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it’s time for bed. To work properly, the release of this hormone needs to occur at regular times.【小题1】 .

2. 【小题2】.

“The best sleep tip you can ever give somebody is get up - don’t lay in bed awake but not sleeping,” clinical psychologist and sleep expert Michael Grandner said. Why is that so important?【小题3】. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired. What you need to do is to go to bed extra early and the bed has the power to help overcome your racing mind and allow you to fall asleep.

3. Change your attitude about sleep

Many people view sleeping as the final thing they have to do in a busy day, worth delaying to finish the housework, schoolwork, office work or the latest television series. 【小题4】. “Don’t see your sleep as the amount of time you have left in your day,” he advised. “See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow.”

It may sound like a small shift in thinking, but it’s important. Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needs to rise at 7 am each day, he would require a bedtime of 11 pm. When you have to stop and get ready to go to bed, do it without hesitation.【小题5】.

Annoying snoring can be prevented

An American researcher has developed a simple device to help people stop snoring. The device limits the movements of the tissue(组织)that caused the disliked sound. Snoring is a common problem. It may prevent a person from getting enough sleep. It may also prevent enough oxygen from reaching the heart and lungs during the sleep. But for most people snoring affects relations with the other person who must sleep in the same room.

Snoring happens when the sleeping person breathes with the mouth open. In the back of the mouth the tissues surrounding the entrance of the throat are soft. As the person breathes, the movement of the air around the soft tissues caused them to move or vibrate(振动). This tissue movement causes the sound we call snoring. A number of possible solutions have been suggested. Some devices keep the mouth shut. They forced the patient to breathe only through the nose. A medical operation is also possible. Other devices listen for the sound of snoring and then wake the patient. The new anti-snoring device was developed by a dentist, George Wagner at the Indiana University School of Dentistry. He developed a piece of plastic that fits up against the inside of the mouth. The device keeps the soft tissues from vibrating and making the snoring noise. It was worn only at night. Doctor Wagner said several patients report that the simple device has ended their snoring problem.

You’ve most likely heard the news by now: A car-commuting, desk-bound, TV-watching lifestyle can be harmful to our health. All the time that we spend rooted in the chair is linked to increased risks of so many deadly diseases that experts have named this modern-day health epidemic the “sitting disease”.

Sitting for too long slows down the body’s metabolism (新陈代谢) and the way enzymes (酶) break down our fat reserves, raising both blood sugar levels and blood pressure. Small amounts of regular activity, even just standing and moving around, throughout the day is enough to bring the increased levels back down. And those small amounts of activity add up—30 minutes of light activity in two or three-minute bursts can be just as effective as a half-hour block of exercise. But without that activity, blood sugar levels and blood pressure keep creeping up, steadily damaging the inside of the arteries (动脉) and increasing the risk of diabetes, heart disease, stroke, and other serious diseases. In essence, fundamental changes in biology occur if you sit for too long.

But wait, you’re a runner. You needn’t worry about the harm of a sedentary lifestyle because you exercise regularly, right? Well, not so fast. Recent studies show that people spend an average of 64 hours a week sitting, whether or not they exercise 150 minutes a week as recommended by World Health Organization (WHO). Regular exercisers, furthermore, are found to be about 30 percent less active on days when they exercise. Overall, most people simply aren’t exercising or moving around enough to counteract all the harm that can result from sitting nine hours or more a day.

Scared straight out of your chair? Good. The remedy is as simple as standing up and taking activity breaks.