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【听力文本】

Do you lie in bed tossing and turning every night? These tips will prepare you for bed and help you sleep through the night.

You Will Need
Cool temperature
Humidifier
Exercise
Warm bath
Comfortable mattress and pillow
Scented detergent
White noise recording
Sleep mask
Earplugs
Warm glass of milk (optional)
Banana (optional)

Step 1: Keep temperature cool（将室内温度调整到适宜）
Keep the temperature in your bedroom no higher than 65 degrees Fahrenheit. If the room is dry, get a humidifier.

Step 2: Avoid alcohol（不要喝酒）
Cut back on the alcohol. Under the influence of alcohol you will fall asleep faster, but won’t sleep as long.

Step 3: Avoid caffeine and sugar（不要摄入咖啡因和糖）
Avoid bedtime snacks that contain caffeine, sugar, or grains.

Drink a glass of warm milk or eat a banana for a bedtime snack.

Step 4: Exercise daily（每天运动）
Exercise every morning for 30 minutes. Stay active throughout the day and avoid taking naps.

Step 5: Take a bath（洗个热水澡）
Take a warm bath to relax and soothe your tired muscles.

Step 6: Choose mattress and pillow（保持被单和枕头的舒适）
Choose a comfortable mattress and pillow that is right for you.

Wash your sheets and blankets frequently and use a lightly scented detergent.

Step 7: Listen to music（听催眠曲）
Play a white noise recording or use a sleep mask and earplugs.

Kids between the ages of six and nine need 10 to 11½ hours of sleep a night.

词汇讲解

【词汇讲解】

1.toss and turn 翻来覆去睡不着，辗转反侧

如：He knew where his heart lay, but where did his duty lie? And so did he toss and turn, and get up for a drink of water, and knock over a pile of books.
他知道他的良心何在。但是责任何在呢？这个问题使他辗转难眠，起床去喝水，结果打翻了一摞书。

My husband was tossing and turning all night.
我丈夫整夜翻来覆去睡不着。

2.detergent n. 清洁剂

如：I've tried this new detergent with excellent results.
我试用了这种新型洗涤剂，效果很好。

Be careful to rinse the detergent from these dishes.
注意务必冲洗掉这些盘子上的清洁剂。

3.Cut back on 减少

如：If we don't sell more goods, we'll have to cut back (on) production.
我们若不能增加货物的销售量，就必须大幅度降低产量。

4.soothe v. 缓和，使 ... 安静，安慰

如：He tried to soothe the crying child.
他试着去哄那个在哭的孩子。

He smeared some balm on his hand to soothe the pain.
他在手上涂了些药膏来止痛。

（可可英语版权所有,未经允许请勿转载）