3、1．Establish a regular bedtime and rising time, and stick to them.

       A regular bedtime and rising time can help you stabilize your internal clocks. Select a bedtime that’s good and natural for you. Don’t change your bedtime and rising time on weekends. Reprogramming your sleep rhythms for two days doesn’t do much to help you remove sleep debt, and it throws off your sleepwake  cycles just in time for a bad case of Sunday-night insomnia（失眠）.

2．Avoid physical and mental stimulation（興奮）just before sleep.

       Physical effort too close to bedtime energizes your body’s systems by stimulating the release of adrenaline（腎上腺素）. Mental stimulation includes any activity that taxes your mind or gets your thoughts racing, such as watching an action-packed TV show. Similarly, planning tomorrow’s schedule, or reading a chapter from a murder mystery novel before turning out the light does not give you adequate time to escape from mental activity before trying to sleep.

3．Determine how many hours you should be sleeping.

       To determine your ideal length of sleep, factor in these considerations：（1）how many hours you slept on average as a child,（2）how many hours you slept each night on average before your insomnia began,（3）how many hours’ sleep you require to awake naturally without an alarm set, and（4）how many hours you must sleep so as not to experience daytime sleepiness.

4．Don’t go to bed too early.

       Since your body normally lets you sleep only the number of hours it needs, if you’re going to bed too early, you will likely awake too early as well.

5．Avoid naps

       Four out of five people with insomnia sleep better at night without naps. If you’re a committed napper, you can skip all naps for a week. If you feel better and sleep better, then drop them.

6．Take a warm bath within two hours of bedtime.

       A twenty-minute warm , soaking bath at a temperature of about 100—102 F not only is a great relaxer at day’ s end, but also raises your inner body temperature by several degrees. The ensuring drop in body temperature will naturally cause tiredness and sleep.

1．Which of the following will be helpful for a sound sleep?

       A．Tiredness                                                   B．Higher inner body temperature.

       C．Hot water.                                                  D．Lower room temperature.

2．What does the underlined word “them” refer to?

       A．People.                   B．Insominas.              C．Naps.                            D．Nappers.

3．If you want to have a good rest and enjoy an energetic travel the next day, what shouldn’t you do the night before?

       A．Watch TV.                                                        B．Take a warm bath   

       C．Plan the next day’s travel                             D．Go to bed at usual time

4．We may learn from the passage that       .

       A．most people have sleep difficulty

       B．many people prefer to sleep less at the weekends

       C．some people lack sleep during the weekends

       D．one needn’t keep the same bedtime the whole week

5．The writer mainly aims to tell us       in this passage .

       A．the difference between good sleep and bad sleep

       B．some ways of having a good sleep

       C．ways to get rid of bad sleeping habits

       D．how to arrange your night time