journal No.9

3 Steps to Better Sleep
If you can only do three things, do these to get a good night's sleep, says Helene A. Emsellem, M.D., director of the Center for Sleep & Wake Disorders in Chevy Chase, Maryland, and an associate clinical professor of neurology at George Washington University Medical Center in Washington, D.C.
1. Allow one hour before bedtime for a relaxing activity. Watching the news or answering e-mails does not count! Better choices are reading or listening to soft music. As for sex...well, some people say it just wakes them up and they have trouble sleeping afterward. So factor this into the timing of your bedtime routine.
2. If your mind is relaxed but your body is tense, do some low-intensity stretches and exercises to relax your muscles, especially those in your upper body, neck, and shoulders. Before you get into bed, use light weights (3 to 5 pounds for women, 5 to 10 pounds for men) to calmly exercise these muscles. Do one set of 8 to 10 repetitions of a basic exercise for each upper body muscle. We call this "automassage."
3. Allow at least three hours between dinner and bedtime. The brain does not sleep well on a full stomach. If you know that you have a busy day planned the following day, have your big meal at lunchtime and a lighter meal as early as possible in the evening. If you find you are still hungry before bedtime, try one of the many protein-enriched power bars (without chocolate) for your bedtime snack

(1)I found this very intersting and useful aticle on thw internet!I believe nowadays many people
have troble in getting a good sleep.And this article is talk about how to help people to get a better in 3 very easy ways!! And there are from professional advicer!!
stretches .
(2)new words to me:clinical.neurology.
useful words:professor.activity.afterward.tense.

(3)I really think it's a very useful article. Eventhough that I usuallysleep very well.But before I gad tried 2 ways of yhis 3 ways, and I think it did work!Before I had tried to listen to soft music like piano CD when I sleeping ,It really make me feel calm and peaceful!And now I also do some small exercises before sleep, it not only can loose weight,it make me fall a sleep faster.
After I read this article I found that it's bad to sleep right after eating, before I think it's comfortable. Now I know it's bad for health and sleep!!What a useful and intersting article!!