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    How was your sleep last night？World Sleep Day fell on Mar ch 17 this year.The theme was "Sleep is key for health".How can we have health y sleep？Take a look at some tips.
    Wake up naturally.Waking up to a ringing clock is never fun.Studies showed that when you get "shocked" by the clock，your breathing will go up from 16 to 24 breaths per minute.Your heart will have 10 more beats every minute.Your blood pressure （血壓） will rise."This is a very unhappy way to start the day，" sleep scientist Whitney Rob an said.You'll feel worse if you fall back to get a few more minutes of sleep."This will confuse （使迷惑） your body's natural sleep-wake cycle（循環(huán)），" said Roban.So try to use a clock with softer and lower sounds.Or leave a crack （縫隙） in the curtains—the rising sun will-wake you up.
    Sleep early，get up early.Some young people may go to bed late and get up late，such as sleeping from 2 a.m.jye.ai 10 a.m.They think as long as they have 8 hours of sleep，everything will be fine But in fact，our bodies can use light and temperature（溫度） to tell time.Sometimes we even feel more tired after oversleeping.If this happens a lot and does bad to daily life，it might be called delayed sleep phase syndrome（睡眠周期延遲癥候群）.Some special ways can help，like using light to help change sleeping habits.Get into the habit of sleep with the help of your family members.
    Take care of the cycle of the day.Our bodies have a clock inside that works on a 24-hour cycle.This clock makes us feel awake during the day and sleepy at night.When our body starts making a chemical called melatonin（褪黑素），we start feeling sleepy.Keep in mind（頭腦） that everyone's clock might be a little different.
    Have different kinds of sleep.Many people like to take a nap （小睡） after their lunch break.Then they can better study or work in the afternoon.What's more，it can improve your mood as well.Why not take a nap during lunch break and make the rest of the day more enjoyable？

Good sleeping habits keep you healthy
Tips	Reasons	Advice
Wake up naturally	?The ringing clock brings people a lot of health （1） problems problems ，like more breaths，more heart beats，and so on. ?Falling back to sleep breaks your body's natural sleep-wake cycle.	?Use a clock. ?Leave a crack in the curtains for the sunshine to come（2） inside inside .
Sleep early，get up early	?Some young like to go to bed late and get up late，because they think they have （3） enough enough sleep. ?Oversleeping is bad for daily life.	?Use light to change sleeping habits.?Get into the habit of sleep with your family members' help.
Take care of the cycle of the day	?The body clock helps us with a fixed（固定的）sleeping habit. ?We feel sleepy because of melatonin.	?（4） Remember Remember that the body clocks might be a little different.
Have different kinds of sleep	?（5） Take Take a nap can better study or work in the afternoon. ?It can also make our mood better.	?Have different kinds of sleep if possible.