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。

提高睡眠质量

Practice good "sleep hygiene."

保持良好的“睡眠卫生”。

This does not mean making sure your bedding is clean!

并不是指保持床上用品干净！

It means following good sleep habits, especially ensuring the bedroom environment is conducive to sleep.

“睡眠卫生”是指养成良好的睡眠习惯，尤其是保证卧室环境有益于睡眠。

Among experts' recommendations: use the bedroom only for sleep and sex; keep regular sleep and wake times; eliminate afternoon caffeine; banish pets (and snoring partners) from the bedroom; ensure the bedroom is a dark, cool, quiet place; and get computers and tvs out of the sleep environment, because they stimulate the brain and their light tells the body "it's daytime," disrupting the internal clock.

专家的建议包括：将卧室只用于睡觉和做爱；保持规律的作息时间；在下午杜绝一切咖啡因成分；不要让宠物（或打鼾的伴侣）留在卧室里；确保卧室黑暗、凉爽、安静；而且不要在睡眠环境中摆放电脑或电视，因为它们会刺激大脑，而且它们发出的灯光会暗示身体”天亮了“，会打乱体内的生物钟。

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