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.

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.

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

A    Physical activity

B    Intensity of feeling

C    Consistency of exercise

D    Sleep duration

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.