Sleep is an essential part of keeping yourself performing your best. How can you improve your sleep? Here are some tips you can’t miss!

Tip 1 – Exercise

It’s believed that exercise reduces daytime sleepiness, so when you eventually go to bed you are more ready to go to sleep, improving the depth and quality of the sleep you get.

Exercise appears to be helpful whatever time of day you do it, too. Some research has suggested that late-night exercise can increase cortisol (皮质醇) and other substances that interfere with sleep. Therefore, it’s best to do light activities like yoga or stretching before bed.

Tip 2 – Be tactical with dinner

It’s a widespread belief that a late dinner can negatively impact your quality of sleep, but that isn’t necessarily true of all food. Eating large amounts of fat or carbohydrates, and specifically sugar, before bed can boost energy and increase the time it takes to fall asleep.

This study showed that drinking and eating just before bed caused more people to wake up mid-sleep. Other research also suggests eating high-calorie four hours before bed decreases the time it takes to fall asleep.

However, foods with melatonin (褪黑激素) and tryptophan (色氨酸), like nuts and milk, can provide some helpful benefits for sleep.

Tip 3 – Journaling

A study on the effects of bedtime writing demonstrated that writing about one’s worries can help him/her fall asleep.

The important thing to note about this study is that it specified the kinds of writing. They found that those who had written about activities they had completed fell asleep much slower than the people who had completed a to-do list for the following day. Whether you journal or not, conclude your studies with a plan for the following day may allow you to leave your anxieties at the desk and sleep better. 

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1.1. What effect does late-night exercise have on sleep according to the passage?

A It significantly improves sleep depth.

B It increases cortisol levels and disturbs sleep.

C It is equally effective as daytime exercise.

D It reduces the time needed to fall asleep.

解析：选B。细节理解题。根据第三段的“late-night exercise can increase cortisol and other substances that interfere with sleep”可知，深夜运动会增加皮质醇等干扰睡眠的物质。故选B。

2.2. What can be inferred about eating high-calorie foods before bedtime?

A They should be avoided entirely for better sleep.

B They are recommended as a source of energy for nighttime activities.

C They have no impact on sleep quality according to the passage.

D They help people fall asleep faster if eaten four hours before bed.

解析：选D。细节理解题。根据第五段的“eating high-calorie four hours before bed decreases the time it takes to fall asleep”可知，睡前提前四小时摄入高热量食物可能缩短入睡时间。故选D。

3.3. According to the study on bedtime writing, which activity helps people fall asleep faster?

A Making a to-do list for the next day.

B Writing about past achievements.

C Describing personal worries in detail.

D Avoiding any form of writing before bed.

解析：选A。细节理解题。根据最后一段的“They found that those who had written about activities they had completed fell asleep much slower than the people who had completed a to-do list for the following day.”可知，研究指出，写第二天待办清单的人比写已完成活动的人入睡更快。故选A。

4.4. Which of the following is most likely the author’s suggestion?

A Encourage intense exercise right before bedtime.

B Serve a heavy meal rich in carbohydrates at dinner.

C Offer a light evening snack containing nuts or milk.

D Try to avoid planning tomorrow’s tasks.

解析：选C。推理判断题。根据全文内容可知，坚果和牛奶可以为睡眠提供一些益处。选项C符合；选项A（剧烈运动）、B（高碳水晚餐）和D（反对写明天的计划）均与原文矛盾。故选C。