Озвученный английский онлайн текст Sleep Disorders.
It is not a rare case, unfortunately, when a person suffers from insomnia or just finds it difficult to fall asleep at night. Sleeping tablets are not the best answer. Before you reach for them try the following simple procedures.
Establish a natural rhythm. Go to bed and get up at a regular time, even at the weekend. Do not oversleep or work late.
If possible, take a short slow walk about an hour before bed.
Watch what you eat or drink before going to bed. Do not take heavy meals, tea, coffee or alcohol. Have a glass of warm milk or some other kind of milk drink.
Make sure you have the right temperature in the bedroom: it should not be too hot or too cold. The bed should be comfortable: neither too soft nor too hard. The bedding should not be synthetic If possible get a new bed every ten years.
If you can’t sleep, get up and do something monotonous. Do not watch thrillers or exciting football matches. It is important that your bedroom is not associated with sleeplessness. So whatever you do, do it in another room. After about half an hour try to go to bed again.
These pieces of advice may work slower than sleeping tablets, but eventually they may prove more effective.