文档介绍：新概念第一册阅读：7大妙招提高睡眠质量

新概念阅读：
It’s 2 AM. You’ve been trying to fall asleep for the past two hour Our bodies are geared to hit the hay as soon as the sun sets. A good rule of thumb is to go to sleep before midnight, where 10pm is seen as a sweet spot for most.
当太阳落山时，我们的身体就预备着要*睡觉了。一条黄金法则是在午夜前入睡。对大多数人来说，*睡觉时间在10点钟。
And I bet youve heard this before … one hour of sleep before midnight is worth more than two hours after midnight.
我打赌之前你也听说过这种说法：午夜前的一小时睡眠抵得过午夜后的两小时。
3. Eliminate Distractions
3. 削减干扰源

There are 3 types of distractions you need to get rid of to get a good night’s sleep. They are:
为了有好的睡眠质量，你需要摆脱的三种干扰是：
Distractions for the Mind - internet, TV, Xbox, smartphone, etc. Shut that stuff down at least 1 hour before bedtime so that your mind can zone out.
对思想的扰乱，比方网络、电视、嬉戏机、手机等等。至少在睡前一小时，把它们全部关闭，这样大脑才有片刻悠闲。
Distractions for the Eyes - kill all sources of bright light. This includes modems, routers, smartphones and yes, even the moon. Switch off the tech stuff and roll out the blinds to block the moon rays. Wear a sleep mask if you have ，屏蔽全部亮光来源，包括调制解调器、路由器、手机，甚至是窗外的月光。关掉这些电器开关，放下百叶窗阻断月光的照耀。假如有需要戴上眼罩。
Distractions for the Ears - kill the noise with some soft foam ear plugs.
对耳朵的扰乱。戴上软式泡沫耳塞，屏蔽噪声。