Sleep disorders affect a substantial number of people worldwide, posing a significant challenge to public health and personal well-being. While sleep medications can offer short-term relief, they often fall short as a lasting solution and may come with unwanted side effects. Research suggests that making small but consistent adjustments to daily routines can lead to more restful and natural sleep.

Nutrition plays a critical role in regulating sleep. Beverages high in caffeine or sugar — such as coffee, energy drinks, or sodas — can disrupt the natural sleep cycle and reduce sleep quality. Instead, incorporating sleep-friendly foods like rice, yogurt, bananas, salmon, and tuna can promote relaxation and improve rest. These foods contain nutrients that help you fall asleep.

___▲___ is another essential component of good sleep hygiene. Engaging in moderate (适度的) movement throughout the day helps regulate the body’s internal clock and reduces stress. Simple actions like taking the stairs, stretching during breaks, going for a walk during lunch, or even suggesting walking meetings can make a meaningful difference. The goal is not intensity but consistency, helping the body wind down more easily when it’s time to sleep.

Mental relaxation before bedtime is equally important. Many people struggle with racing thoughts, replaying the day’s events or planning tomorrow’s tasks. Instead of letting this mental activity intrude (打扰) on sleep, establish a calming pre-bed routine. Writing down thoughts in a journal, reading quietly, or taking a warm bath can signal to the brain that it is time to rest. Reducing screen time and dimming lights in the evening further support this transition.

By integrating intentional habits related to diet, activity, and mental calmness, individuals can create a solid foundation for deeper and more consistent sleep. These approaches are not only natural and sustainable but also empower people to take an active role in improving their sleep health.

1.1. What is a disadvantage of sleep medications?

A They work slowly.

B They aren’t long-lasting.

C They cause too much sleep.

D They are hard to acquire.

解析：选B。B细节理解题。根据第一段中的“they often fall short as a lasting solution”可知，安眠药的问题在于不能作为长期解决方案，即“不持久”。故选B。

2.2. Why are rice and yogurt beneficial for sleep?

A They taste delicious.

B They are easy to digest.

C They reduce water intake.

D They have sleep-supporting nutrients.

解析：选D。D细节理解题。第二段指出“Instead, incorporating sleep-friendly foods like rice, yogurt, bananas, salmon, and tuna can promote relaxation and improve rest. These foods contain nutrients that help you fall asleep.”，米饭、酸奶、香蕉、鲑鱼和金枪鱼等助眠食物含有帮助入睡的营养成分。故选D。

3.3. What can be put in the blank “___▲___”?

A Physical activity

B Intensity of feeling

C Consistency of exercise

D Sleep duration

解析：选A。A推理判断题。根据后文中的“moderate (适度的) movement”以及“Simple actions like taking the stairs, stretching during breaks, going for a walk during lunch, or even suggesting walking meetings...”可知，本段主要在谈论体育活动对于睡眠的帮助。故选A。

4.4. Which is suggested to be a pre-sleep activity?

A Reading aloud.

B Turning on the bright lights.

C Avoiding digital devices.

D Planning carefully for next day.

解析：选C。C 细节理解题。第四段直接建议“establish a calming pre-bed routine”（建立一个平静的睡前程序），并列举了写日记、安静阅读、泡澡等活动；“Reducing screen time and dimming lights in the evening further support this transition.”减少屏幕时间和晚上调暗灯光也有助入眠。故选C。