While you might not realize it, the environment where you sleep can make a great difference in the actual quality of sleep that you get every night. With a few simple lifestyle changes, you can create a healthy sleep environment that helps improve your sleep quality.

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Studies show that people who do so are more rested than those who sleep irregularly (不规律地).

Go to sleep only when you start to feel sleepy. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you are tired.

Pay attention to what you eat and drink. Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Avoid caffeine (咖啡因) 6 hours before you sleep. Having a cup of coffee within a few hours of bed time can keep you awake for hours when you are trying to sleep. Coffee isn’t the only product containing caffeine. Avoid chocolate and tea, too. Also limit how much you drink before bed to prevent trips to the toilet at night.

Many people turn on the TV before they go to bed. TV influences your natural sleep habits by making you stay up longer than you usually would, especially if you are watching something exciting. Instead of turning on the TV, read a book. Light reading before bed can help you fall into a deep sleep quickly.

If you suffer from serious sleep problems, go to your doctor. Your doctor will help treat the problems or may advise you to see a sleep specialist.

【小题1】What should you do to make sure you have a good sleep at weekends according to the text?

A．Get up a bit later than usual.	B．Go to bed at a regular time.
C．Watch some relaxing TV programs.	D．Avoid drinking coffee or tea in the day.

【小题2】What does the author advise you to do if you can’t fall asleep after lying in bed for 15 minutes?

A．To drink some water.	B．To do some light reading.
C．To listen to light music.	D．To get up and relax.

【小题3】What does the underlined word “stuffed” in Paragraph 4 mean?

A．Having slept too much.	B．Having eaten too much.
C．Feeling too sad.	D．Feeling too tired.

【小题4】What does the text mainly talk about?

A．What to do before going to bed.	B．The importance of sleeping well.
C．How to improve your sleep quality.	D．The effect of sleeping well.