可可電臺，每期節目一話題，讓英語磨練耳朵的同時學到更多有益的小知識，豐富知識的同時受益于生活。

提高睡眠質量

Develop a pre-bed relaxation ritual.

養成睡前放松的習慣。

"adults need these rituals, too," says meir kryger, director of sleep research and education at gaylord hospital in wallingford, conn. "you'd be amazed at how helpful they can actually be." to develop a nonstimulating evening ritual, you might recall what your parents did when you were young to get you in sleep mode.

康涅狄格州沃靈福德市的加洛德醫院（gaylord hospital）的睡眠研究和教育主任梅爾.克瑞格（meir kryger）表示，“成年人也同樣需要這些習慣，你可能會對這些習慣的實際效果大吃一驚?！睘榱损B成非刺激性的晚間習慣，你應該回憶一下小時候你的父母是如何哄你睡覺的。

Or try taking a hot bath or sipping a warm cup of chamomile tea; either will raise your core body temperature, which leads to a drowsy feeling as you cool down, says lisa shives, medical director of northshore sleep medicine in evanston, ill.

或者嘗試洗一個熱水澡或飲一杯溫柑橘茶；或提高你的體內溫度，而當你體溫降下來的時候，你將會覺得昏昏欲睡，伊利諾斯州艾瓦斯頓的北岸睡眠醫療中心（northshore sleep medicine）的醫療主任麗薩.謝福思（lisa shives）這樣說道。

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