2．How to have a sound sleep
Go for quality，not quantity
While a solid eight hours'sleep is recommended for all adult，sometimes pain，chronic illness，continence issues，depression or stress prevent many from hitting that target．According to the UC Berkeley research，though，it's the deterioration （退化） in the quality （i．e．，difficulty falling asleep and/or staying asleep） that keeps"memories from being saved by the brain at night．"
Ditch any late-day coffee
It's hard to remember whether caffeine is good for you or bad for you，as the studies seem to say something different every day．But one thing remains constant：caffeine stays in your system a long time，so you'd better not consume it too late in the day．Cut it out starting around 3to 4p．m．，experts recommend．
Unplug
Turn off the TV，the cell phone，the iPad，the laptop．Starve your brain's addiction to instant information，which in turn will renew and preserve your memory as you sleep．Not only that，you'll avoid the increased risk of depression that increased exposure to artificial light （from TV，computer and smart phone screens） has been shown to cause．Make a choice of other"unwilling"activities for the pre-bed hours，such as board games，taking a class，reading a book，or simple and enjoyable chores．
Redecorate your bedroom
New pillows，sheets，bed linens，darkening curtains，and other accessories （房间陈设） that make you feel relaxed，cozy and eager to go to bed at night are well worth the money．But don't just focus on these elements：if you have a TV in the bedroom，move it elsewhere．Got a lot of clutter in your bedroom？Clear it out．Have a workspace in the bedroom？Relocate it．Experts agree that keeping the bedroom for sleep only is a vital way to ensure quality rest．
Keep a bedside journal
When your head hits that pillow，does your mind start racing？Whatever's weighing on your mind will probably keep you tossing and turning，so keep a good old-fashioned journal and pen handy （don't use the smart phone）．If no amount of deep breathing or meditation （冥想） exercises have worked，write down your thoughts．Don't worry about being grammatically correct．Just get them on the page so you can forget about them （at least until morning）．Many believe that your memory will be better by forgetting more，which is certainly necessary when you need to be sleeping instead of stressing．
Talk to your doctor
If physical，mental，or emotional hardships are keeping you up at night，arrange to meet a physician，who may be able to diagnose an underlying cause that you're unaware of，or prescribe something to help you sleep through the pain or other distractions．
Title：How to have a sound sleep
| （71）Tips/Suggestions/Adviceon how to have a sound sleep | Detailed information |
| Go for quality，not （72）quantity | （73）Despite a recommended solid eight hours'sleep for all adults，sometimes pain，chronic illness，continence issues，depression or stress prevent many from hitting that targets． |
| Ditch any late-day coffee | No matter whether caffeine is good or bad for you，you'd better
（74）avoid consuming coffee too late in the day． |
Unplug | •Turn off all the electronic devices，and your brain will be less （75）addicted to instant information．
•You will avoid the increased risk of depression which is caused when you are （76）exposed to artificial light． |
Redecorate your bedroom | It is （77）worthwhile to buy new pillow，sheets，bed linens，darkening curtains，and other accessories that make you feel relaxed，cozy and eager to go to bed at night． |
Keep a bedside journal | Write down the thoughts that keep you tossing and turning on the journal on hand，which is a good way to （78）improve/better your memory． |
Talk to your doctor | If physical，mental，or emotional hardships are keeping you up at night，make an （79）appointment with a physician，who may be able to diagnose an underlying cause that you （80）fail to notice． |
