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可可电台，每期节目一话题，让英语磨练耳朵的同时学到更多有益的小知识，丰富知识的同时受益于生活。
Tips that will help you boost the quality of your sleep.
提高睡眠质量的贴士。
Eliminate Distractions
减少干扰源
There are 3 types of distractions you need to get rid of to get a good night’s sleep. They are:
为了有好的睡眠质量，你需要摆脱的三种干扰是：
Distractions for the Mind - internet, TV, Xbox, smartphone, etc. Shut that stuff down at least 1 hour before bedtime so that your mind can zone out.
对思想的扰乱，比如网络、电视、游戏机、手机等等。至少在睡前一小时，把它们全部关闭，这样大脑才有片刻清闲。
Distractions for the Eyes - kill all sources of bright light. This includes modems, routers, smartphones and yes, even the moon. Switch off the tech stuff and roll out the blinds to block the moon rays. Wear a sleep mask if you have to.
对眼睛的扰乱，屏蔽所有亮光来源，包括调制解调器、路由器、手机，甚至是窗外的月光。关掉这些电器开关，放下百叶窗阻断月光的照射。如果有需要戴上眼罩。
Distractions for the Ears - kill the noise with some soft foam ear plugs.
对耳朵的扰乱。戴上软式泡沫耳塞，屏蔽噪声。
【知识点讲解】
get rid of 除掉，去掉； 涤荡； 革除； 摈除
例句：
You'll never quite get rid of every last bit of grit.
无法把所有的沙砾都清除干净。
Cities upstream use the river to get rid of sewage.
上游的城市将污水排放到河里。
You seem in rather a hurry to get rid of me.
看起来你急于想摆脱我。
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