Here are some simple steps on how to sleep well, from your bed to your diet, our aim is to help you sleep better at night.
Step1: Food and drink
Avoid coffee, tea, coca and cola drinks late in the evening as they all have caffeine. They may keep you awake. Don’t eat too much for your dinner, because your body will have to stay awake half the night digesting(消化) your meal, so you won’t feel rested in the morning. Milk, turkey and peanuts all have chemicals that help the brain relax. So have a turkey and peanut butter sandwich is a good choice.
Step2: Another thing that affects your sleep is the position you sleep in. we all have our preferences, but for a perfect night’s sleep you should try to keep your body in a proper position, where both your head and neck are kept straight. All you need is a comfortable bed and some well placed pillows.
Step:3 Your bedroom should be a place for sleeping only. It is not a good idea to use your bed for doing work, making phone calls etc. Help your body recognize that this is a place for rest by throwing away anything work related before you go to bed.Keep your bedroom dark while you are sleeping. As soon as it’s time to wake up , open the curtains or turn a light on. Lights helps your body know it’s time to wake up.
Step4: Have a bedtime routine ( 常规). Having a bath before bed will help your brain relaxed and prepare you for sleep. Reading a book or listening to the same piece of music every night may help too. Write down your worries and possible solutions before you go to bed, then stop thinking about them.

How to get a good      sleep
Eat and drink properly	※Avoid coffee, tea, coca and cola drinks late in the evening as they all have caffeine which may keep you     . ※Don’t eat too much for your dinner because this will     your body busy digesting, so have some food good for sleep.
Sleep  a proper position	※we all have our preferences, but for a perfect night’s sleep you should try to keep your body in a proper position, where both your head and neck are kept straight. ※you  a comfortable bed and some well placed pillows.
Keep your bedroom a place for     only	※do your work, make phone calls in your bedroom. Tell your body that this is a place for rest and    away anything work related before you go to bed.
Have a bedtime routine ( 常规)	※Have a bath before    to bed will help your brain relax and prepare you for sleep. ※ Read a book or listen to the same piece of music every night may help as    . ※ Write down your worries and possible solutions before you go to bed, then stop thinking about them.