Sleep is important for our physical and mental well-being. Getting enough sleep can improve our overall health and quality of life. However, many people struggle to get the recommended amount of sleep each night. 【小题1】

Get good exercise. Regular exercise is known to reduce stress and anxiety, improving the quality of sleep. Additionally, getting in a good workout can help regulate your sleep-wake cycle, making it easier to fall asleep and wake up at the same time each day. 【小题2】 It can increase your heart rate and body temperature, making it a struggle to fall asleep.

【小题3】 Creating a sleep-friendly environment is important for getting better sleep. Your bedroom should be cool, dark, and quiet. Keeping the room dark can help you fall asleep faster and stay asleep longer.

Treat sleep apnea (睡眠呼吸暂停). Sleep apnea is a sleep disorder that affects millions of people worldwide. 【小题4】 It can lead to health problems such as high blood pressure. Treatment choices include lifestyle changes, such as sleeping on your back or weight loss.

Avoid caffeine after 2 pm. 【小题5】 It can take several hours for the effects of caffeine to wear off, so make sure to avoid caffeine in the evening.

One in every five young people has a sleep problem, so you’re not alone. Getting enough sleep has become as important as eating vegetables and exercising regularly. It’s very important for your body. Most young people only get seven hours of sleep each night, when they actually need nine hours. And making up for lost sleep during the week by sleeping on weekends. It doesn’t really work. In fact, sleeping late on weekends may actually do you more harm that good, if you have sleep problems.

What happens if you don’t get enough sleep? If your sleep problem continues for a few nights, you could suffer serious problems. Lack of sleep can affect learning and memory. Worse, if your sleep difficulties last a long time, that could lead to anxiety or depression(抑郁). Therefore, you’ve got to have some healthy sleep habits. Below are some suggestions:

GO to bed at the same time—including weekends, if possible.

WAKE up around the same time every morning. When you wake up late just one morning during the week, it may disturb your body clock. This will make it hard for you to sleep that night.

DO something relaxing before going to bed.

EXERCISE during the day. Don’t exercise right before going to bed.

AVOID drinking alcohol. Alcohol makes you excited. This prevents you from falling asleep or wakes you up during the night.

DON’T smoke. Smoking is always bad for the body. Smoking before bedtime keeps you awake. If trying these tips over a couple of weeks does not help you, speak to your doctor. Do not take any sleeping pills without first asking your doctor. Many have strong side effects.

Tamiflu does not kill but prevents H1N1 from further proliferation (繁衍) till the virus limits itself in about 1-2 weeks (its natural cycle).H1N1, like other Influenza A viruses, only infects the upper respiratory tract and proliferates (only) there.The only way of entry are the nostrils(鼻孔) and mouth/ throat.In a global epidemic of this nature, it's almost impossible not coming into contact with H1N1.

Contact with H1N1 is not so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, some very simple steps can be practiced:

1.Frequent hand-washing.

2."Hands-off-the-face" approach.Resist all temptations to touch any part of face (unless you want to eat or bathe).

3.Gargle(漱口) twice a day with warm salt water (use Listerine if you don't trust salt).H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms.Simple gargling prevents proliferation.In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one.Don't underestimate this simple, inexpensive and powerful preventative method.

4.Similar to 3 above, clean your nostrilsat least once every day with warm salt water，Which is very effective in bringing down viral population.

5.Strengthen your natural immunity with foods that are rich in Vitamin C .If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6.Drink as much of warm liquids as you can.Drinking warm liquids has the same effect as gargling, but in the reverse direction.They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.

7.All these are simple ways to prevent, within means of most households, and certainly much less painful than to wait in long queues outside public hospitals.