5 ways to train your brain for better sleep

   The days are longer，full of sunshine and bright with the promise of enjoying a more relaxing spring and summer with your loved ones.But if you want to enjoy your daytime，it's time to improve your sleep during the night﹣time. "Sleep problems endanger health and quality （质量） of life for up to 45% of the world's population，" according to the World Sleep Society.

   Sleep is one of the three keys to a healthier，longer life （the others are diet and exercise）.   （1） 　 　.Here are the top five ways to improve your sleep and get some zz's：

   Create a sleep nest

   （2） 　 　.Science tells us that we sleep better in cooler temperatures of about 60 to 67 degrees Fahrenheit（15℃to 20℃）.

   Develop a routine

   Set up a bedtime ritual by taking a warm bath or shower，reading a book or listening to soft music.You're teaching your mind to relax.And stick to it.Go to bed and get up at the same time each day，even on weekends or your days off. （3） 　 　.

   Cut the lights

   Production of the sleep hormone melatonin （荷尔蒙褪黑激素） begins at dark.Research has found that the body will slow or stop it with light on，to get away from any light，even the blue light from your charging smart phone.

   Refuse the wine

   Don't turn to wine to make you calm or help you sleep.（4） 　 　.Your body needs to experience all three steps of sleep-light sleep，dream，and deep sleep-to fully repair itself.

   （5） 　 　.

   Heavy and spicy foods may give you heartburn or other digestive problems，thus influencing your ability to get and stay asleep.

   If you try these tips and can't seem to relax，or your sleep continues to worsen，be sure to reach out to your doctor or a mental health professional.

A.The body like routine B.Avoid heavy or hot foods C.Refuse coffee later in the day D.One of the first tasks is to set up your sleep environment E.Wine may help you fall asleep，but it holds you in the lighter sleep F.Many of the ways to increase the quality of your sleep are easy to follow