Step 1: Food and drink Avoid coffee, tea, cocoa and cola drinks late in the evening as they all contain caffeine, which may keep you awake. Remember, your nightcap has a price. Malted food drinks - like Ovaltine - are much better. Bedtime snacks can help too. But don't stuff yourself,beacause your body will have to stay awake half the night digesting your meal, so you won't feel rested in the morning. Milk, turkey and peanuts all contain chemicals that help the brain relax. Why not have a turkey and peanut butter sandwich?

　　1. 關于飲食
　　晚上不要很晚了還喝咖啡、可可和可樂等飲料，因為他們都含有咖啡因，而咖啡因會讓你難以入睡。記住，睡前喝飲料會有副作用的。麥芽食品飲料如阿華田就好的多了。睡前吃點點心也能助你入睡。但是不要吃的太多，因為吃太多的話你的肚子就會花上大半夜的時間去消化，你到早上醒來時就會感到沒有休息好。牛奶、火雞肉和花生豆含有幫助大腦放松的化學成分。來塊火雞肉加花生醬的三明治如何？