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

Try not to self-medicate.

不要嘗試給自己開藥。

"I personally don't recommend that people just go out and treat themselves with over-the-counter medications," says kryger. "they never solve the problem; they'll just help you get through." pharmacies certainly offer lots of sleep remedies. there are antihistamines, like benadryl, which have a sedative side effect. (the ingredient that causes drowsiness is also found in products like tylenol pm and advil pm.) but those medications can induce next-day grogginess—what some patients call "sleep hangovers"—and they can actually have an alerting or a disorienting effect on the elderly, says shives. other otc options include melatonin supplements and valerian extracts, although evidence of the effectiveness of either is slim, a national institutes of health insomnia consensus panel concluded in 2005. and, as shives says of melatonin, valerian, and similar substances, "nobody's regulating this stuff."

克瑞格說道，“我個人非常不建議人們簡單地跑到街角醫院，給自己胡亂開藥。這些藥不會解決問題；它們只能短時間內幫助你。”藥房當然會提供許多睡眠治療藥物。它們是一些抗組胺劑（如苯海拉明），具有鎮靜劑一般的副作用。（引起睡意的成分還在其它產品中發現，如tylenol pm和advil pm。）但這些藥物可能導致第二天站立不穩-也就是所謂的“睡眠‘宿醉’”。謝福思還說道，這些藥物可能導致老年人變得警惕或迷失方向。其它otc藥物（包括褪黑素補充劑和纈草提取物），國立衛生研究所的失眠共識委員會于2005年得出結論，顯示其效果極為微弱。而且謝福思還提到褪黑素、纈草和相似物質，“沒有人對這些原料加以規定。”

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